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Old 02-17-2014, 03:24 PM   #11
Drew Watson
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Re: Powerlifting to Crossfit.

2/17 - Open Gym - Ran there and ran back. 5.2 miles total.


BW - 151.4

Strict Pull Ups - 33.. 1 rep pr.
Muscle Ups 3 sets of 7.
Butterfly Practice

Overhead Squats

Bunch of work
185 x 3 - pause at bottom, x a bunch, failed 2 on last rep.
205 x 2 - Failed last one on the way up. Focusing on keeping tight and pressing on the bar. Feeling good.

Strict Press
165 x 1
175 x failed, think I would of got this fresh, maybe 180, down 10-12.5% but on good news my oly lifts have remained the same showing I've become more efficient

Double Under Practice


Also Pic showing body composite change from Dec 20 - Feb 9th
http://oi61.tinypic.com/taowoi.jpg

Will Probably end up around 140-145 once this is over.
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Old 02-18-2014, 07:14 PM   #12
Drew Watson
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Re: Powerlifting to Crossfit.

2/18

- 15:00 AMRAP
2 Teams of 6:
Row as far as possible switching as a TEAM
every 250 meters

First time ever really rowing, was going at 130-135 per 250, i know these will never ever be my thing, these were legit kind of fun though, different feel than running.


- 8:00 EMOM
1 Hang Squat Snatch +
1 Squat Snatch

Just worked with light weight for form

- 10:00 AMRAP
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.


Finished 5 rounds, had like 15 seconds left but someone was on my set of rings for some reason so no last muscle up attempts. Failed maybe 10 snatches, but still these are feeling very good. Having to do snatches fast at a moderate weight is doing wonders for my form, I could get the weight with **** form by the time it gets into the middle of it my strength is depleting and I am forced to do them correctly at a decent weight.


- 9:00 AMRAP
10 HSPU
20 Burpees
40 DUs


Got to the 2nd round of double unders, I suck at double unders and they will be the death of me.
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Old 02-19-2014, 07:05 PM   #13
Drew Watson
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Re: Powerlifting to Crossfit.

Feeling under the weather, allergies, i feel fine for the duration I'm in the gym though, never understood why.


Strict Pull Ups x 25 - pretty easy.

DU work - I am really realy hoping these dont show up in the first one or two weeks.

- 10:00 EOMOM
4 Power Cleans @ 155
4 Thrusters

Not bad, legs sore


- 3:00 AMRAP
10 T2B
10 Push Press @ 115
Rest 3:00 when the clock hits 6:00 . . .

3 rounds exactly, T2B hard today, not sure why.

4:00 AMRAP
20 UB Wall Balls
20 Power Cleans @ 115 / 75

2 rounds and 2 wall balls, was being a ***** about this.


Rest 4:00 when the clock hits 14:00 . . .

30 HR Pushups
30 Box Jumps @ 24

thought this was another amrap and was pacing, realized it wasnt when someone sat down on their box when they were done.

The snow is clearing up here so i can run around again, I need to up my calorie intake a little and not be at such a deficit, I'm not recovering fast enough.
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Old 02-21-2014, 07:28 PM   #14
Drew Watson
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Re: Powerlifting to Crossfit.

2/21

feeling sick all day, called out of work and been having sinus things all day, drank a bunch of dayquil, im sure thats not paleo. was considering not going today. drug myself there, glad i did.





Run to gym 2.6 miles.

Warm Up

Workout 13.1

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

150 reps, got done the 20 burpees and had like 5 secs time to change the weight.

Run home.


Snatches started turning into muscle snatches which took alot out of me, just carelessness on my part, i get tired and dont pull under. I got to stop thinking an just do it.

Also just got invited to the NAPF powerlifting championships in the virgin islands, its the powerlifting version of pan ams. I'm considering going, its in the beginning of July.
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Old 02-22-2014, 12:28 PM   #15
Drew Watson
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Re: Powerlifting to Crossfit.

2/22 - still under the weather - run there and back.

Bw - 149.4 gym clothes , no shoes. Lightest my walking aruond weight has been since freshman year of college.

Row 600 x 8
Snatch Balances and other snatch drills

Bunch of mobility work,

worked on speed stripping plates on and off the bar

Pacing with 40 Burpees, aiming for 230, I end up just standing for some time resting.

5 Burpees plus 5 135 snatches a few times for time..



Going to pass on the NAPF pl meet, i cant keep bouncing between things, if i want to be good at this, i have to do this and only this.
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Old 02-23-2014, 11:22 AM   #16
Drew Watson
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Re: Powerlifting to Crossfit.

Redo 13.1

152

Got to 165 with 2 mins left made 2/8. Still using bad form not getting a good pop from the snatches. Paces myself very well for this could of do e it better though. If I would do this again id be confident id get on the 160s.

Afterwards

Strict pull ups x 20. Hard today, am making a habit to do these every day


Double under practice. I'm getting these, linking them pretty well pred at 15 consecutive. Had a bunch consecutive above 7-10. Very good day.

Did not run there today. Valves were very sore.
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Old 02-24-2014, 09:14 PM   #17
Drew Watson
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Re: Powerlifting to Crossfit.

2/24..

posted from my phone yesterday, wasnt drunk.


lifting with temple pl. ran there and back 2.1 miles each way, really had no lifting plan today, was a light program day at my box.

deadlift
445 x 1 as soon as i got in there with no warm up slowing down from running because im a dick and it was right there.

Strict Pull Ups x 25, 20, 20, 20, 20 - Done Randomly throughout my session.

Strict Press 135 x 6 x 3

Paused Bench
225 x 3
245 x 1
265 x 1
275 x 1 - Easy, PRE - 8

Narrow Paused ATG squats
Up to 315

Narrow Paused ATG Front Squats
Up to 275 x 2

Knees slightly bothering me.
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Old 02-25-2014, 07:39 PM   #18
Drew Watson
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Re: Powerlifting to Crossfit.

2/25


3 Rounds, NFT
40 UB Wall Balls
20 Alt Pistols
20 UB C2B

Wall balls sucked, pistols werent bad, right leg is harder then left leg, felt some patellar pain there. C2B did first set strict, next two messed with kips, getting better.

3 Rounds:
10 Burpees
10 Snatches @ 135

1:05, 1:14, 1:16

Burpees took me less than 18 seconds each time. Did snatches in singles, TnG still feel awkward, I feel I should be able to do this straight without releasing grip, all were power.

2 Rounds, for time:
3 MU
7 Snatches @ 165

MUs easy, Snatches I missed a bunch, and on the 2nd round I just kept going for practice, dont know time hit 17 in total. I just need to man up and be aggressive, push up at the top as well and keep tight.


Tried to do an Iron Cross for the hell of it, and I was surprisingly very close. Going to practice doing these for the hell of it.



Thoughts: I feel like lb for lb I am the strongest I have ever been in my life, and my engine definitely improved a lot, despite that I am not pulling the 165lbs up as high as I used to which is throwing me off.
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Old 02-26-2014, 06:57 PM   #19
Drew Watson
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Re: Powerlifting to Crossfit.

Took it easy today

3 rounds nft

Double under work
Ub c2b for 15
Strict handstand deficits x 7

1 round of 13.5
Went maybe 65-70%

74 reps - positive I would get to 2nd round without killing myself.


50 burpees for Time to target

2:01 - balls to the wall on these.


Now to rest till the open.
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