2014 Open Training

[Lucas King]

I've kept a log on here and elsewhere a few times in the past, but I've been pretty inconsistent with logging for the last year and a half.

Some background.... I'm recently 20years old, 5'8" and roughly 190lbs. I started oly lifting on dec 2009, summer 2010 after causing some injuring in myself I got into Crossfit. In July 2011, I participated in the 2011 Crossfit Games as a member of a 'Teen' Team in the Crossfit Kids competition. I was the only canadian who participated in the event and am very happy I was able to attend. I continued to crossfit until dec 2011, then I moved to an area where I didn't have access to a lot of equipment to I switched to a PL/oly focus. I had a few injuries and life setbacks during the year and didnt make much progress through 2012. In 2013 I started fresh and started making progress again, since the beginning of the year mobility, and oly lifting have been the focus. Now that I'm in a good place mentally, physically and mobility-wise I have hired a coach and I'm ready to make a push for crossfit. The focus for the next while will be building a base for 2014. I receive my program tomorrow, so Im excited to see whats in store.

PRs
P Snatch - 206lbsx2
Snatch - 231lbs
P Clean - 271lbs
Clean - 296lbs
Jerk - 306lbs
C+J - 130kg
F Squat - 336lbs
B squat (PL belt) - 416lbs
B squat (Small/no belt) - 381lbs
Deadlift - 210kg

[Lucas King]

Tuesday, July 2, 2013
2 Hours of Gymnastics testing w/ Coach

Wednesday, July 3, 2013
Warmup
Clean and Jerk
Light stuff... 261lbsx2 (First Rep, power cleaned) 268x2 (PR double Maybe?) 276x0x2 (Miss jerks)

Felt weak, but technically solid.

Grace @ 135lbs
Time: 2:56 PR by 3sec

Over paced it, could have gone faster. I expected to gas faster considering I haven't really done a WOD in atleast a year.

Mobility

Easy day, just testing while I wait for program.

Thursday, July 4, 2013
Warmup
Snatches First rep power up to 191
Warmups... 156lbsx2 176x2 191x2 201x2 211x0 186x2x3

Isabel @ 135
Time: 4:06 PR by almost 2.5 minutes

Not much pop today, normally I can power 185 for reps but struggled at 191 today. Not really out of breath just muscle fatigue so definitely have a much better time in me.

Mobility

Same as yesterday, easy testing day. Low volume on purpose.

[Jason A Smith]

Lucas !

Nice to see you back here on the boards and logging.

Just out of curiosity, where are you now and who is doing the coaching ?

Good stuff.

[Lucas King]

Originally Posted by Jason A Smith

Lucas !

Nice to see you back here on the boards and logging.

Just out of curiosity, where are you now and who is doing the coaching ?

Good stuff.

Thanks Jason, Im looking forward to getting back in to the swing of things.

I'm in Moose Jaw until August then moving to Regina, I took a year of business at SIAST last year. Now transferring to the U of R to complete a KIN degree.

Darci Anderson of Flux Crossfit in Regina will be my coach, I'll most likely be training there once a week and lifting on my own through remote coaching the rest of the week. I'm looking forward to it.

[Lucas King]

July 5th, 2013 - Off

July 6th, 2013

Warmup - managed 46 Double-unders with my new Thick RX Jump rope, starting to get back into the DU's again

A1. reverse knuckle push ups x 10 reps x 2 sets
A2. weighted shoulder opener x 10 reps plus 30 sec hold on last rep x 2 sets
A3. straddle ups x 10 reps x 2 sets

Easy.

B1. Strict Pullups @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. VIDEO

Aiming for c2b on each rep, most I was able to touch my throat. Getting better, got 5 on all sets.

B2. chest to wall HSPU x 5 reps x 5 sets; rest 100 sec. VIDEO
Set 1: to 25lb Hitemp, Set 2: to floor, Set 3-5: to 15lb Hitemp

Made all sets, not too bad. Ill probably go to a 10lb hitemp wednesday.

C. Front Squat - Daily Max, then down 20 lbs for 2 sets of 2 and then down another 20 lbs for 3 sets of 3. VIDEO
Barx10, 176lbsx3x2 226x3 246x1 266x1 281x1 296x1 276x2x2 256x3x3

Its been almost two weeks since Ive squatted so this was tough, my legs are hurting. I wasn't as upright as I usually am, but as I back in the groove Im sure I'll be fine.

A1. Wall bridges x 5 reps x 3 sets; rest 30 sec.
A2. brachiation - walk in the park x 20 reps x 3 sets; rest 30 sec.
Complete

Fun and easy

B1. Ring Dips - DEEP! 2-5 reps, support hold at top @ 511x1 x 3 sets; rest 100 sec.
Sets 1-3: 5 reps

I had to do these on a TRX since I didnt have access to my rings today, they went well though. I was able to get my shoulders right about the same height as my hands which was great. The extra couple inches kills me.

B2. Downward dog HSPU x 5 reps x 3 sets; rest 100 sec.
Compete

Easy.

C1. ring rows @ 30x3 x 5 reps x 2 sets; rest 100 sec.
Complete

The pause is tough but other than that felt good.

C2. protracted push ups x 10 reps x 2 sets; rest 100 sec.
Complete

Tough, but unbroken to floor.

D. Handbalancing - 30 sec chest to wall x 2 sets - bodyline
Complete

E. 10 heel pulls x 2 sets; rest 60 sec.
F. 10 toe pulls x 2 sets; rest 60 sec.
Complete

Overall had a great workout, lots of gymnastics work which is exactly what I need. Tomorrow will be snatches and cleans then lots of mobility. Monday I do 2 interval WODS.

Edit: Also my coach wants me to video some things during my workouts, so I'll be posting videos daily. Ill put the link in my signature. They wont be fancy but feel free to watch!

[Lucas King]

July 7, 2013
Warmup

Snatch Max single plus doubles VIDEO (First rep power up to 196)
barx10 136lbsx3x2 156x2x2 171x2 186x2 196x2 206x1 216x1 221x0x3 All close misses 198x2 201x2 203x1 (Two misses at second rep)

Wore my old reebok lifting shoes, felt good. Upper back was a little soft otherwise I could have had more.

Cleans off Blocks just above the knee VIDEO
136lbsx3x3 186x2x2 206x2 226x1 246x1 261x1 271x1 281x0x2 (Got pinned on the first rep, PR attempt) 256lbsx2 261x2 (PR double) 266x1 (tore finger so left it there)

Felt awkward but pretty happy with how I did.

Mobility

[Lucas King]

Fun day today! Double WOD, I was supposed to do the first in the morning but slept in so did them back to back.

July 8, 2013
Warmup
WOD #1
4 Sets, 5min rest between:
10 C2B Pull-ups - Semi kipped, bar is too low for proper kip
10 "Perfect" Push-ups - Super strict form
15 24" box jumps
10 Burpees
Times, (Pull-up Split/Set Time): Set 1 - 0:54/2:14, Set 2 - 0:25/1:35, Set 3 - 0:20/1:37, Set 4 - 0:2?/1:44

First set had a lot of trouble with the kip, almost made it harder. Figured it out second set. Felt really good mentally here, box jumps were step-downs.

10min break

WOD #2
5 Rounds, every 90sec:
5 Thrusters @ 135lbs
75m Sprint (15m turn around) - It was supposed to be 100 but I miscounted
Times: 0:31/0:34/0:33/0:33/0:33

All unbroken reps, runs sucked I had no juice left. Also used a crappy bar that was thicker than usual and had zero spin which sucked but I don't think really affected my times.

[Jason A Smith]

I thought the training looked to similar to be an accident. Same CCP coaching background as my guy. It is funny how much of Crossfit OPT has touched. I will be watching with quite a bit of interest as you progress. Your lifts looked really good. Quick and sharp. I am still working on that stuff.

The other stuff will come back quickly, more so because you are working within and intelligent framework.

Awesome stuff.

[Lucas King]

Originally Posted by Jason A Smith

I thought the training looked to similar to be an accident. Same CCP coaching background as my guy. It is funny how much of Crossfit OPT has touched. I will be watching with quite a bit of interest as you progress. Your lifts looked really good. Quick and sharp. I am still working on that stuff.

The other stuff will come back quickly, more so because you are working within and intelligent framework.

Awesome stuff.

Thanks Jason, I've never really followed structured programming for more than a few weeks at a time. I'm a big fan of OPTs stuff so I'm excited to see what she comes up with and where it takes me. Lots of work to be done, but I'm looking forward to it. Come September Ill actually have some training partners which should help significantly as well!

Good luck with the regionals run, I'll be following your log as well!

[Lucas King]

July 10th, Wednesday
Morning 5am

5x5 strict Pull-ups - aiming for as close to c2b as possible.

Lots touched on throat some didn't, Im getting much better though.

5x5 HSPU to 10lb Hitemp - 5/5/4/3/4

Felt ok, wiped out on set #3. Also had people trying to talk to me mid set on these and pull-ups which was a little annoying.

WOD #1
5 sets one every 90sec:
3 Snatches @ 173lbs
6 Burpees
Times: 0:4?/0:42/0:38/0:41/0:43

Had one quick snatch miss in the first round, otherwise not too bad. All singles.

Evening
Back Squats
Warmups... 351lbsx1, 366x1 346x2x2

Felt bad warming up but result was better than expected.

Wod #2
5 sets, 90sec clock:
5 Push Jerks @ 136lbs
5 Burpees
15 DU's
Times were all around 40-50sec didn't get any exact times

Transfer from Burpees to DU's was slow. PJs were very easy and all done TNG. Broke DUs once in 4th and 5th rounds. Probably should have gone up to atleast 165lbs for jerks.