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Old 04-10-2010, 03:59 PM   #11
Zachary Nichols
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Re: My First Workout Log!

Progressed up slowly by 1 reps to 405# on the Dead lift
Wasn't going for total max because of the two "DT" workouts yesterday.

Finished with a short metcon:

25# pack

30 Pull ups
30 Push ups
30 Sit ups
30 Squats

3:40
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!
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Old 04-12-2010, 09:10 AM   #12
Zachary Nichols
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Re: My First Workout Log!

7am 2000m Row for time: 7:09

9am Snatch Balance 135x1x10
185x1x4 OH Squat

Something is going on with my left shoulder and I can't figure out if it's a injury or just lack of flexibility. As soon as I start going up on OH squat weight my shoulder just gives out. Maybe I'm just weak, idk....lol.

Maybe need to work more on Pressing? and snatch balance?
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!

Last edited by Zachary Nichols : 04-12-2010 at 09:17 AM.
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Old 04-12-2010, 07:40 PM   #13
Chris Cancro
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Re: My First Workout Log!

Hey Zach,
Will make attempt at starting workout log, never used a discussion board before so we'll see. FYI 155# w/ power snatch to overhead squat, not comfortable w/ snatch balance above #95 yet
Chris
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Old 04-12-2010, 08:33 PM   #14
Kevin Simons
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Re: My First Workout Log!

Hey dude, that is a solid 2k row!

About the shoulder, I've had success with static hold lockouts. Put the support bars of the power cage up near the top with a loaded barbell resting on it. Then get under the bar, take a snatch grip arms locked out and just stand up with it. I usually try to hold it for about 15 seconds. It is amazing how light OHSs feel right after doing this with heavy weight.

Another thing that might help is Turkish Getups. Five minutes of this alternating hands after each rep and never reaching failure is a great way to develop that overhead strength. It is kind of fun too.

Sorry I haven't got that stretching video up yet. My camera has been messing up, but I finally got it recorded tonight. Should be up in the AM. The final stretch in the vid will definitely help out if it is a flexibility issue.
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Old 04-13-2010, 01:37 PM   #15
Zachary Nichols
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Re: My First Workout Log!

Static hold OH press with snatch grip for 15 sec: 185/205/215

Partial OH squats with rack crossbars (3rd notch down): 215x5 (bad balance)
--- --- (4th notch down): 215x5/ 215x3 failed 4th/ 205 (solid)

Turkish get ups x 5 min: 53# with more technique and less volume

Free Handstand Holds: 8 sec/7 sec/5 sec/10 sec/9 sec

GH Raises (Felt like great work for my hamstrings.... excited about doing these more): 2x10 BW
[Self Note for GH set up: 2nd notch down on vertical bar, 8th for horizontal]

Nothing crazy today but some good technique work and solid progress for my shoulders
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!

Last edited by Zachary Nichols : 04-13-2010 at 02:03 PM.
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Old 04-13-2010, 02:09 PM   #16
Zachary Nichols
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Re: My First Workout Log!

Great Tabata Link http://board.crossfit.com/showthread...+grimes+tabata

I definitely should work in Tabata at least once a week or more. Especially after my heavy metcons.
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!

Last edited by Zachary Nichols : 04-13-2010 at 02:21 PM.
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Old 04-13-2010, 06:21 PM   #17
Kevin Simons
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Re: My First Workout Log!

Quote:
Originally Posted by Zachary Nichols View Post
Static hold OH press with snatch grip for 15 sec: 185/205/215

Partial OH squats with rack crossbars (3rd notch down): 215x5 (bad balance)
--- --- (4th notch down): 215x5/ 215x3 failed 4th/ 205 (solid)

Turkish get ups x 5 min: 53# with more technique and less volume

Free Handstand Holds: 8 sec/7 sec/5 sec/10 sec/9 sec

GH Raises (Felt like great work for my hamstrings.... excited about doing these more): 2x10 BW
[Self Note for GH set up: 2nd notch down on vertical bar, 8th for horizontal]

Nothing crazy today but some good technique work and solid progress for my shoulders
Hey Zach, I'm glad that advice was helpful. Those static holds have really helped my OHS numbers. It's cool to see you doing those Glute-Hamstring Raises. They are definitely one of my favorite accessory exercises. Just about the only thing I miss about the globo gym. 10x2 is solid, most people can't even do one to start. Once you get past 15 or 20, try a light barbell on your back for some added intensity.

I finally got that stretching video uploaded. Be sure to read the description for some important info. I hope it helps. Here is the link:

http://www.youtube.com/watch?v=9f5L6yQeVP8 (WFS)
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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Old 04-14-2010, 11:01 PM   #18
Zachary Nichols
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Re: My First Workout Log!

My Box did Fran.... so I couldn't resist!

3:19 PR
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!
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Old 04-15-2010, 09:17 PM   #19
Zachary Nichols
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Re: My First Workout Log!

Tabata Intervals:

Squats 20

Burpees 5

Windshield Wipers 11 (95#)

KB Swings 5 (2 pood)

Finished with 12 Rocky pull ups after Tabata.

Felt pretty weak today except for the squats. I died really fast on all of the exercises!

Lots of room for improvement
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!
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Old 04-17-2010, 12:41 AM   #20
Zachary Nichols
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Re: My First Workout Log!

Had my 6am class do "Greenie" which I named after one of my new clients for fun. She fights wild fire.

3 Rounds for time:

50 Ab Mat

30 Half Moon Snatch m=20# med ball F=14# med ball

10 Ring Dips

After we worked on kipping pull ups.
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