CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 02-02-2011, 10:22 AM   #11
Mark D Williams
Member Mark D Williams is offline
 
Mark D Williams's Avatar
 
Profile:
Join Date: Jan 2011
Location: Burlington  ON Canada
Posts: 877
Re: Marks Journey- MORE WORK/LESS TIME

Feb 2-
500 M row
400M farmers carry 35/hand in snow
300 double unders
200M walking lunge in snow
100 burpees

30 min flat, with some boot transition time

practiced a few muscleup handstand pushups, could only get the hspu with the kip
__________________
TRAINING
WEIGHTLIFTER 69kg; 100/130
  Reply With Quote
Old 02-03-2011, 12:47 PM   #12
Mark D Williams
Member Mark D Williams is offline
 
Mark D Williams's Avatar
 
Profile:
Join Date: Jan 2011
Location: Burlington  ON Canada
Posts: 877
Re: Marks Journey- MORE WORK/LESS TIME

Feb 3- Bodyweight Grace -not timed

5 minute break

WOD 2
20-18-16-14-12-10
Bulgarian split squat (35)
Atomic Burpee Situps (20)

was absolutely gassed going into this and the legs were fried from yesterday. 19:00
__________________
TRAINING
WEIGHTLIFTER 69kg; 100/130
  Reply With Quote
Old 02-04-2011, 09:58 AM   #13
Mark D Williams
Member Mark D Williams is offline
 
Mark D Williams's Avatar
 
Profile:
Join Date: Jan 2011
Location: Burlington  ON Canada
Posts: 877
Re: Marks Journey- MORE WORK/LESS TIME

Feb 4- 6 min AMRAP 50M Prowler push in snow (125), alternating w/ partner
2 minute break
5 min AMRAP Max Skin the cats on rings- didnt push myself rly on this mostly just worked on form, roughly 30 reps
2minute break
6 min AMRAP 50M Prowler pulls , again alternating.


Skill- Freestanding handstand holds
Then I was feeling good so did some snatch drills then worked into snatch balance
3x95, 3x115, 3x 115, 3x135
then some single power snatches
135,135,155(F),135,135,135 focused on starting position and flexibilty mainly. Back is at about 80%. Once its healed up my main focus is going to be strength, esp in the OLY lifts
__________________
TRAINING
WEIGHTLIFTER 69kg; 100/130
  Reply With Quote
Old 02-04-2011, 10:36 AM   #14
Jay Rhodes
Member Jay Rhodes is offline
 
Jay Rhodes's Avatar
 
Profile:
Join Date: Jan 2010
Location: Stoney Creek  ON Canada
Posts: 3,304
Re: Marks Journey- MORE WORK/LESS TIME

Let me know when you're good to go and I'll work with you on the Oly Lifts.
I've been working on them a lot since August and I know going through the feelings of not knowing WTF you're doing, being able to power but not squat, etc, etc.

You may have seen some of these before, but here are some of my lifting progressions for the Snatch: All links WFS. I have some cleans too, but not as many.

April 2010 - Working up to PR of 165 snatch

Prep for the Snatch Complex at Regionals

August 2010 - Work to PR- 180 Snatch

Sept 2010 - Snatch 185 PR

Sept 2010 - Snatch 190 PR

Nov 2010 - Snatch 200 PR

Nov 2010 - Snatch 205 PR

Jan 2011 - Snatch 210 PR

The early ones look way different.....Even when I hit 180, 185, 190 they were still power snatches and for every lift I made at that weight I'd honestly miss about 15. And I would stand there and try to hit it 10 times in a row and at that point you're almost training failures.....it was the same for the clean.
It was around when I hit 200 you'll see something just clicked and all the sudden I was comfortable catching the bar in a squat position.
Power snatches are great and all, but you need to be able to get under the bar or you'll see your progress stagnate.
Now, even around PR weights I'll usually be able to work up to a PR with maybe 1 or 2 fails on the way up, sometimes none.
So, heal up that back and let's get to work! :stir:
__________________
27/5'10"/170 | training log | youtube | Athlete Page
  Reply With Quote
Old 02-04-2011, 08:51 PM   #15
Mark D Williams
Member Mark D Williams is offline
 
Mark D Williams's Avatar
 
Profile:
Join Date: Jan 2011
Location: Burlington  ON Canada
Posts: 877
Re: Marks Journey- MORE WORK/LESS TIME

yaa buddayyy. sounds good, thanks for the tips
__________________
TRAINING
WEIGHTLIFTER 69kg; 100/130

Last edited by Mark D Williams : 02-04-2011 at 08:56 PM.
  Reply With Quote
Old 02-06-2011, 08:55 AM   #16
Mark D Williams
Member Mark D Williams is offline
 
Mark D Williams's Avatar
 
Profile:
Join Date: Jan 2011
Location: Burlington  ON Canada
Posts: 877
Re: Marks Journey- MORE WORK/LESS TIME

Feb 5- REST
Feb 6- For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

11:19 . could have got sub 11 no problem if I set bar up beside pullup bar
__________________
TRAINING
WEIGHTLIFTER 69kg; 100/130
  Reply With Quote
Old 02-07-2011, 09:42 AM   #17
Mark D Williams
Member Mark D Williams is offline
 
Mark D Williams's Avatar
 
Profile:
Join Date: Jan 2011
Location: Burlington  ON Canada
Posts: 877
Re: Marks Journey- MORE WORK/LESS TIME

Feb 7- Deadlifts
5@135
5@185
5@225
2@275
2@295
2@275 x 7 ( 60 secs rest )

Metcon- 09 games triplet- 8 min AMRAP
4 HSPU on paralettes
8 2 pood kb swing
12 GHD

6 rounds
__________________
TRAINING
WEIGHTLIFTER 69kg; 100/130
  Reply With Quote
Old 02-08-2011, 02:07 PM   #18
Mark D Williams
Member Mark D Williams is offline
 
Mark D Williams's Avatar
 
Profile:
Join Date: Jan 2011
Location: Burlington  ON Canada
Posts: 877
Re: Marks Journey- MORE WORK/LESS TIME

Feb 8- OH Squat
4 warmup sets
135 x10
135 x 7
135 x 8
155 x 4
155 x 5
135 x 8

goal is bodyweight ( 155 ) for 15, if I start fresh.

WOD 1 GI Jane ( 50 strict pullups, 50 kip ) 9:53 Managed to get a 2 minute PR even with the 50 strict

WOD 2 Moving Furniture from point a to b
__________________
TRAINING
WEIGHTLIFTER 69kg; 100/130
  Reply With Quote
Old 02-11-2011, 10:19 AM   #19
Mark D Williams
Member Mark D Williams is offline
 
Mark D Williams's Avatar
 
Profile:
Join Date: Jan 2011
Location: Burlington  ON Canada
Posts: 877
Re: Marks Journey- MORE WORK/LESS TIME

Feb 9- REST
Feb 10- 7 rnds
15 1.5pood KB Swing
15 95lb Snatch
15 24" Box Jump
Feb 11- Squats ( Box )
135 x 10, 185 x5, 225x5, 275x3, 275x3, 275x3,295x1,225x10
Would have gone to 315 ( my PR ) but didn't have a spot

METCON-MAX # of Calories + Reps complete the following

3 mins Row for Calories immediately followed by
2 mins max pull ups
Rest 1 min
3 mins Row for Calories
2 mins max push ups
Rest 1 min
3 mins Row for max Calories
2 mins max sit ups
Rest 1 min
3 mins Row for max calories
2 mins max air squats

score was 408
__________________
TRAINING
WEIGHTLIFTER 69kg; 100/130
  Reply With Quote
Old 02-12-2011, 05:07 PM   #20
Mark D Williams
Member Mark D Williams is offline
 
Mark D Williams's Avatar
 
Profile:
Join Date: Jan 2011
Location: Burlington  ON Canada
Posts: 877
Re: Marks Journey- MORE WORK/LESS TIME

Feb 12- Was supposed to be a rest day, but had a last minute offer to train, so I had to do it!

Elizabeth ( first attempt )
8:10
I knew going into this my weakness is squat cleans. That being said, I can live with my time for now. Definitely I'm going to try incorporating more into my training.

5 minute rest

1 minute max KB Swing 1.5pood
1 min max burpees
1 min max situps
Lost count due to exhaustion

foam roll

Now time to watch the leafs beat the habs
__________________
TRAINING
WEIGHTLIFTER 69kg; 100/130
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Time Waster At Work Jason Hicks Stuff and Nonsense 0 04-05-2009 11:22 AM
NO time to eat at work!! Michael Gilkerson Nutrition 5 09-28-2008 09:14 PM
I work too much and I can't find the time... Chris Rebmann Fitness 11 07-18-2008 12:25 PM
Comments on "From load, distance, and time we calculate work, and work-capacity/intensity/power" Eric Cimrhanzel Fitness 17 11-19-2006 12:56 PM
Best time of day to work out Max Seid Fitness 23 10-19-2006 07:33 PM


All times are GMT -7. The time now is 10:41 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.