Olympic sesh W2/D1

Warmup - 5 min jumping rope, mix of singles, cross over, DU
Then,
BB warmup - muscle cleans, long pulls, pressing
A: Power Clean + Front Squat + Clean + jerk (hold 5 sec) x 5 sets, rest as needed
@135,145,155,165,175 (these weights are getting light)
B: High Hang flat footed Snatch High pull 3 x 4 sets, rest as needed
@95,105x2,115
C: Press 3x5
115,120x2

AMRAP DU - 70's.  Going to do one set everyday for AMRAP, need to build up long endurance

Do you want to know who you are? Don't ask. Act! Action will delineate and define you - Thomas Jefferson


Nik

Oly sesh W1/D4

WOD:
Warmup - 5 min airdyne - 10 sec sprint every minute - 50 cals

• Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press
• Clean segment pull (1", knee, hip, finish) + clean pull - (1 + 1) x 1 x 3 sets
• was supposed to be x2 for 3 sets but I'm a dummy and forgot so only did 1
• @225#
• Clean & jerk - 60% x 3 + 1 x 3
• @135#x3 sets, 145#x2 sets
• Backsquat 5x5
• 225x1, 245#x4

Then,

Row 250m all out pace rest 2:30

did 3 sets at 1:30 pace then decided to test 500m row - SHITTY! idea.  Time was 1:32, not surprised as I wasn't feeling powerful.  Ya I know, really dumb idea.  Good to know I can do that after all that other work




"The man who can drive himself further once the effort gets painful is the man who will win."
Roger Bannister

Oly lift day 3 (Week 1/day 3)

AM:

• Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
• bar, 65, 95#
• Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets
• 135#x2,145,155,165
• Hang snatch high-pull, flat footed - 3 x 4
• oops- did 5x5...95#x5
• Back squat - 5x5 by feel
• 225# across - felt good

PM

Metcon

3 Rounds:

5 muscle ups

10 front squats at 135#

Time: 2:47- Unbroken

Should've gone faster on first round of squats.  

What is Unbroken - well simply, doing the workout straight through with no break ups in reps.  More importantly it's a state of mind.  It's the feeling and emotion that what you're going to do can not stop you, it will not stop you.  You will embrace the pain for it is your friend and your fuel.  Unbroken is that voice that says I will not stop.  You will become unbroken...

Nik

Day 2 Oly cycle

Today's WOD
AM:
25 HSPU
15 Box Jumps - 24" box
55 Russian DBS 2pood
15 Box jumps
25 Burpees
TIME: 5:50

PM- Olympic lifting
A: Build to heavy snatch for day - 160#, 15#PR.
Then 75% 5 sets x 1; rest 1 min
B: Build to heavy Clean and Jerk - 215#, 5#PR (had more but left some on table)
Then 75% 5x1; rest 1 min
C: Front Squat 2x2 - 215#, 220#

Feeling good.  Pretty stoked about my oly lifting and how it's coming along.

More Alchemist quotes - if you haven't noticed by now, this book is excellent.  I'd say it's damn near life changing if listened to and actually applied.

“There is only one thing that makes a dream impossible to achieve: the fear of failure.”  The Alchemist 

Day 1 Oly Cycle

So I've decided to do primarily an olympic lifting cycle for the next month or so (yes, I'm actually sticking with this one).  Following a Catalyst program trying to ingrain my learnings from LA.  Will follow OPTs blog still with some minor changes here and there.  It's all about improving my weaknesses

AM:
A:  Squat 3,3,3 @275,285,295# As deep as I could go.
B:  CTB pullups 3x20 unbroken - complete
C: Press 3x5 @115,125,130#

PM: Oly stuff
A: Snatch Balance 3x3 @80% - 115#
B: Power snatch 10x1, rest 1 min @110# (70%)
C: Clean and jerk 10x1, rest 1 min @ 125# (60%)
Metcon:
3 rounds of
3 rope climbs
5 thrusters @115#
7 russian swings, 2 pood
Time - 4:16

Overall, today felt pretty good.  Squat sucks for me (long legs = long way down and up)

Just read the book, The Alchemist again.  Man, in times of trouble that will keep you going on your path.  When all seems to be working against you just remember:
"When a person goes in search of their personal legend, the universe conspires to help them achieve it."

Ever wonder why sometimes, everything always seems to click? Maybe someone told you something or gave you advice or presented you with an opportunity.  There's the universe conspiring to help you achieve your personal legend.

Nik

Oly lifting

Last Saturday's Oly sesh with coach Aileen of Bob Takano's gym.

Hang Power Snatch + Overhead squat:  2.1x3 sets - up to 105#
Snatch 3 x 3 sets - up to 115#
Clean and Jerk 3.2 x 3 sets - up to 165# (i think?)
Front squat 4x4 @205#
Power jerk 3x3 @ 105#

My time at Intrepid last week was excellent.  Top notch coaching by Ruth, Sean, Marcus and Aileen.  They put up with my constant questioning (thanks guys!) and helped some fixes.  A writeup will be in order in the near future.  If you are ever in the El Segundo area of LA, go there and check 'em out.


"When you're finished changing...you're finished."
- Benjamin Franklin

Oly Lifting

Oly lifting:
Jerk Balance 60,70,80% 3x3
halting CDL 60,70,80% 3x3
C&J 3+1, 60,70% -80% 2+2x3 (135,155,175#)
Rack Jerk Light technique
Squat (A2G) 205,245,275#x3


Oly lifts coming along nicely.  Much quicker than I anticipated, very excited.  


Many of life's failures are people who did not realize how close they were to success when they gave up.
- Thomas Edison


Nik


Food for thought:
-  What do you wake up for?  Everyday I wake up and get ready to become a new version of me, a better version.  A rough day comes along and all I think about is how this moment is preparing me for the next and how I have become better through struggle.  So what do you get up for?

Oly Lifting Day 2

Yesterday worked the snatch primarily

A: Snatch Press 95# 4 sets x3
B: Halting Snatch Deadlift 3x3 @185#
C: Hang Snatch 3x3 @75,85,95#
D: Front squats at 60,70,80% - 150,175,200#

Notes: On HSD - weight on balls of feet to start, above knee - weight on front heels, high thigh - back on balls (keep lats tight and pulling the bar in)
Hang snatch - keep shoulder blades back and down and press the bar up, don't rush it, fully finish the pull

"Strong people are harder to kill." Mark Rippetoe
- Think about it

Nik

Spring Break Olympic Lifting

Going to take a "ME" week during spring break and work on some olympic lifting at Crossfit Intrepid.  Awesome coaches there so if your in the El Segundo, CA area - head there!

Today's First day of Weightlifting with their team - excited to tackle some goats...haha.  

Olympic Lifting

Today is the start of a 6 week strength program I'm doing on top of OPT's programming - we'll see how it goes in terms of burnout/overtraining.  But there's no such thing as overtraining, only under recovering :)

Following Cathletics 6 week strength program focused on Oly lifts

• Back squat - 75% x 4 x 5 
• @225# A2A (Ass to Ankles)
• Push press - 70% x 5 x 5 
• @130# felt good and fast
• Snatch pull - 90% (of snatch) x 5 x 5
•  @ 135#
• Weighted sit-ups - 3 x 10 
• @ 45#,50,60 

Post WOD Fuel 50g P/20g C (1 cup blueberries)

Everything felt really good today, decided to start a little bit lighter than what I could probably lift.  Form first though.

Nik