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 08-19-2012, 05:20 PM   #11
Mike Dunne
Member Mike Dunne is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 222
Re: Mike's CFCC Log

8/19/12

Thanks Rachel!

Intro to Oly:

* all markers are in pounds..Someday...when I grow up...I will change notations to kilograms.

Snatch:

3 x 65 (Yeah...Hubris)

3 x 56

2 x 56

2 x 56

2 x 65

2 x 65

1 x 65

2 x 65

Clean and Jerk:

2 x 65

2 x 76

2 x 87

2 x 98

2 x 109

1 x 111

Not bad after 2+ weeks off. I did not lose as much coordination as I was expecting. I'm still baffled by the hook grip. I feel like I've been driving an automatic and all of the sudden need to drive stick. Beneficial in the long run, but confusing as **** the first few times out.

Jim (as always) provided some insightful tips. I had never made the connection between rowing and lifting in the snatch.

This was the first of two oly classes this week. Then I take another two weeks off for conferences and travel. It will be nice to have all that behind me and again be able to focus on bettering myself in this area.
  Reply With Quote
Old 08-20-2012, 06:30 AM   #12
Mike Dunne
Member Mike Dunne is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 222
Re: Mike's CFCC Log

8/20/12

STRENGTH: Back Squat, up to a peak of 1 *record your previous on the board*

Previous PR: 145lbs

95 x 3

115 x 1

135 x 1

135 x 1

145 x 1

155 x 1

165 x 1 !!!!!

Really good lifts today, felt good and probably could have gone 10-15 pounds higher. Tim had an interesting tip. He asked that I try to push my elbows towards the back wall after the weight is racked on my back. The overall effect is the weight rests higher which seems to distribute the weight more evenly. All lifts after the second course of 135 were done in that fashion.

FOR QUALITY: 30 GHD Sit-ups, 30 Back Extensions – break this up as needed and work in groups of 3 to 4 to share the equipment.

I went over in time on the strength portion and was not able to stay to complete this unfortunately.
  Reply With Quote
Old 08-21-2012, 12:04 PM   #13
Mike Dunne
Member Mike Dunne is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 222
Re: Mike's CFCC Log

8/21/12

I skipped the WOD and went to the 11:30 intro to oly session with Jim. We worked on clean and jerk for the entire session. I spent half of my time working on just cleans. Explosive hip action still eludes me, but I feel like I am slowly making progress.

Jim gave me a tip which was a revelation. At the start of my clean I am using my upper body too much, and this causes conflict with my lower body. It's best to maintain minimal tension in my arms and use the lower body to get the weight up and moving. Such a simple idea, I am sad that I did not get this until now. All of my lifts after that felt better, and Jim had me focus on foot work.

I did not log total number of lifts, there were many, many of them. I started at 65lbs and worked up to 122lbs (which matches my previous PR). A good day.

Also, this happened.

http://i.imgur.com/UHSEw.jpg

Last edited by Mike Dunne : 08-21-2012 at 12:12 PM.
  Reply With Quote
Old 08-22-2012, 07:34 AM   #14
Mike Dunne
Member Mike Dunne is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 222
Re: Mike's CFCC Log

8/22/12

ACTIVATION: Broad Jump, 5 attempts at a peak of 1.

95" I need to work on this.

STRENGTH: Conventional Deadlift, peak of 1.

Sigh...Such high hopes for today. I really wanted 215, but yesterday's oly class took it out of me.

3 x 95

2 x 135

1 x 155

1 x 170

1 x 180

NEURAL RECHARGE: 3-5 Rounds (depending on feel), 1 minute at each station: Broad Jump, Medball Single Arm Throw (alternate), Box Jump (as high as you like – move up or down as needed), 1 minute of rest.

This was just awesome. I did four rounds. I was only planning on three but Erin tricked me by playing a Pogues song, and followed it with Journey. To not do another rep would have been disrespectful.
  Reply With Quote
Old 08-22-2012, 05:24 PM   #15
Mike Dunne
Member Mike Dunne is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 222
Re: Mike's CFCC Log

8/22/12

CFE - Rowing

6 x 750m

Damper on 6

2:58
2:59
2:59
3:01
3:04
3:08 :-(

Wonk wonk...I ****ed up and thought we were doing 7 and this threw my pacing off. I think I am finally starting to understand the proper rowing form, and that is a win. All in all, a solid day.
  Reply With Quote
Old 08-23-2012, 07:12 AM   #16
Mike Dunne
Member Mike Dunne is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 222
Re: Mike's CFCC Log

8/23/12

Rest day. Legs are sore from yesterday, and heels sore from oly on Tuesday. Perhaps when I return from San Francisco I'll look into proper shoes for oly.
  Reply With Quote
Old 08-24-2012, 07:45 AM   #17
Mike Dunne
Member Mike Dunne is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 222
Re: Mike's CFCC Log

8/24/12

Unexpected rest day. Barely slept last night. I leave for San Fran. tomorrow, and I am hoping to stop in at a Crossfit gym while there. That aside, I plan on doing travel wod's to maintain. Mostly Cindy, but with burpees.
  Reply With Quote
Old 08-25-2012, 06:52 PM   #18
Erin Davidson
Affiliate Erin Davidson is offline
 
Erin Davidson's Avatar
 
Profile:
Join Date: Dec 2007
Location: Philadelphia  PA
Posts: 2,948
Re: Mike's CFCC Log

Hey there, Mike

Just checking out some recent history here. I think the deadlift will get MUCH better when you are more comfortable with the squat and when the squat gets better - just a thought. Your strength numbers do make sense. Where you stand now is not quite out of the ordinary or what I would expect given your training-age. Getting some more exposure to heavy squats and paying very close attention to recovery will make a VERY big difference. We've got some good stuff coming up in the next cycle that should help with that! I'll be watching to see if it shows up here!

Otherwise - your rowing looks GREAT! And you should be VERY proud of how much improved you are there!
__________________
Strength Anywhere is Strength Everywhere.
My Log - Crossfit Center City - Other Things
  Reply With Quote
Old 08-27-2012, 06:04 AM   #19
Mike Dunne
Member Mike Dunne is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 222
Re: Mike's CFCC Log

Thanks for the words of encouragement Erin. I appreciate your watchful eye.

8/27/12

Travel WOD - Burping Cindy

20 mins. AMRAP

5 Burpeees

10 Push Ups

15 Squats

7 rounds

Not bad. I felt bad for the room below mine, that was a lot of jumping and thumping.

Last edited by Mike Dunne : 08-27-2012 at 06:06 AM.
  Reply With Quote
Old 09-04-2012, 06:50 AM   #20
Mike Dunne
Member Mike Dunne is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 222
Re: Mike's CFCC Log

9/4/12

DYNAMIC WARM-UP: Light (unweighted if necessary!) Windmill Work – 5 minutes.

10 on each side - 20lbs

STRENGTH: Floor Press, work with a partner for 20 minutes up to a peak set of 3. Attempt to repeat this set anywhere from 3-5 times. No wobbly sets allowed!

I forgot to record my progressions, so what follows is a best guess.

3 x 65lbs

3 x 75lbs

3 x 95lbs

3 x 115lbs

3 x 125lbs

3 x 135lbs

The ease of this surprised me. I was not expecting to surpass 100lbs as that was my max bench press awhile back, and also coming back from a week or so off. I probably could have pushed to 140-145.

METABOLIC CONDITIONING:

From the floor, AMRAP in 7 minutes of:

Front Squat (use 60% of your triple for the Back Squat), 7 reps.

Double Unders, 20 reps.

*if you don’t have double unders you must complete 5 attempts followed by 20 single unders.

****ing double unders will be the death of me. I opted for singles and attempted 5 DU's per rep. These just confound me. I see others very gracefully knocking them out, whereas I feel like a drunk primate lacking opposable thumbs and fearful of a vengeful god should I succeed. Some day double unders, some day.

3 Rounds + 10 single unders. Weight was 95lbs.

Today went much better than I was expecting....In spite of forgetting my shoes and working out in my doc's. I go back in this evening for Sammy's squatting class.
  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
Leila's CFCC Log Leila Ely Workout Logs 259 07-19-2014 12:17 PM
chrissey's CFCC log Chrissey Barba Workout Logs 640 06-25-2014 05:57 AM
David's CFCC Log David Wisniewski Workout Logs 145 08-03-2012 05:06 PM
jpap's cfcc log John Papianou Workout Logs 12 03-16-2011 04:32 PM
Blair's CFCC Workout Log Blair Giffin Workout Logs 10 11-12-2010 11:01 AM


All times are GMT -7. The time now is 02:28 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.