Snatch singles - 7 x 1
55 kg
60 kg
65 kg
70 kg
73 kg
76 kg
78 kg
My wife writes all of my olympic weightlifting programming. For one thing, she's better at it than me. And secondly, she knows what my weaknesses are since she's also my coach. I try to take it easy on Sunday, but if Christina is coaching her Oly class at the gym, I'll go with her and get a little work in while I'm there.
Sunday, May 5, 2019
Saturday, May 4, 2019
Saturday May 4, 2019
7AM
5 x 5 Front Squats @205#
Laura and I write 8 week strength cycles for the gym where on a given day members perform one lift variation at a pre-determined volume at a reccommended percentage of their 1 rep max for that lift. The load on the barbell increases progressively over 7 weeks, culminating with a maxout day in week 8. This cycle we have them front squatting, deadlifting, and bench pressing. I try to follow along the best I can with the time I have.
"Death by 10m Sprint"
(14 Rounds + 130m)
The "death by" format can be applied to pretty much any movement. It goes like this: you have one minute to perform just 1 rep of the movement. Naturally you'll do that movement in only a few seconds, and then take the remainder of the minute as rest. Then in minute 2 you perform 2 reps. Minute 3 you perform 3 reps, and so on until you can no longer fit the required volume into the minute. Starts easy, gets really hard.
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
(6:36 PR)
Since I wake up at 4am on most days, I try to sleep all the way in until 6am on Saturdays. I teach classes at 8 and 9, so that gives me about an hour of my own before I teach. Today I tried to fit a lot into that hour. "Annie" is a classic CrossFit workout "go-to" for when you have limited time and equipment. Today I felt faster than I ever have on the sit-ups, which is usually the movement that holds me up.
5 x 5 Front Squats @205#
Laura and I write 8 week strength cycles for the gym where on a given day members perform one lift variation at a pre-determined volume at a reccommended percentage of their 1 rep max for that lift. The load on the barbell increases progressively over 7 weeks, culminating with a maxout day in week 8. This cycle we have them front squatting, deadlifting, and bench pressing. I try to follow along the best I can with the time I have.
"Death by 10m Sprint"
(14 Rounds + 130m)
The "death by" format can be applied to pretty much any movement. It goes like this: you have one minute to perform just 1 rep of the movement. Naturally you'll do that movement in only a few seconds, and then take the remainder of the minute as rest. Then in minute 2 you perform 2 reps. Minute 3 you perform 3 reps, and so on until you can no longer fit the required volume into the minute. Starts easy, gets really hard.
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
(6:36 PR)
Since I wake up at 4am on most days, I try to sleep all the way in until 6am on Saturdays. I teach classes at 8 and 9, so that gives me about an hour of my own before I teach. Today I tried to fit a lot into that hour. "Annie" is a classic CrossFit workout "go-to" for when you have limited time and equipment. Today I felt faster than I ever have on the sit-ups, which is usually the movement that holds me up.
Friday, May 3, 2019
Friday May 3, 2019
5AM - "Nicholas"
4 Rounds for Time
90 Double Unders
28 Wall Balls, 20lbs, 10ft
12 Bar Muscle Ups
11 Power Cleans, 155#
(24:47)
The name suggests that this one was a Hero workout, but it wasn't. But we did take it from one of our heroes in the CrossFit world, Chris Spealler, and his website Icon Athlete. He wrote it for a member at his gym undergoing chemotherapy, and it struck Laura and I both as just something we needed to try. My notes indicate we knew it was a bad idea to do Nate and Nicholas in the same week, but we went ahead and did it anyway. For one thing, it was the first time that we knew our young but very promising friend Maria would be joining us for a competitive workout at 5am. I'm sure there was an element of wanting to impress her in our choice to take this one on, but more than that, we are always looking for workouts that will make us push each other. This one has a moderately heavy barbell movement and wall balls (big time strengths for Laura) and Double Unders and Bar Muscle Ups (big time strengths for me). In the end, there were just too many double unders and I was able to take this one by breaking up the DU's (50/40), the wall balls (14/14), the MUs (6/6), and then moving through the cleans in fast singles.
6AM
5 x 5 Deadlifts @ 80-85% (345)
Tired as I may have been after Nicholas, it hadn't sapped all of my strength. I ran out to Wawa for a coffee, then jumped in with the 6am class and their strength session. Deadlifting heavy destroys me for a week or so after, but I have been determined to work on it during this 8 week cycle. Today's session went well.
4 Rounds for Time
90 Double Unders
28 Wall Balls, 20lbs, 10ft
12 Bar Muscle Ups
11 Power Cleans, 155#
(24:47)
The name suggests that this one was a Hero workout, but it wasn't. But we did take it from one of our heroes in the CrossFit world, Chris Spealler, and his website Icon Athlete. He wrote it for a member at his gym undergoing chemotherapy, and it struck Laura and I both as just something we needed to try. My notes indicate we knew it was a bad idea to do Nate and Nicholas in the same week, but we went ahead and did it anyway. For one thing, it was the first time that we knew our young but very promising friend Maria would be joining us for a competitive workout at 5am. I'm sure there was an element of wanting to impress her in our choice to take this one on, but more than that, we are always looking for workouts that will make us push each other. This one has a moderately heavy barbell movement and wall balls (big time strengths for Laura) and Double Unders and Bar Muscle Ups (big time strengths for me). In the end, there were just too many double unders and I was able to take this one by breaking up the DU's (50/40), the wall balls (14/14), the MUs (6/6), and then moving through the cleans in fast singles.
6AM
5 x 5 Deadlifts @ 80-85% (345)
Tired as I may have been after Nicholas, it hadn't sapped all of my strength. I ran out to Wawa for a coffee, then jumped in with the 6am class and their strength session. Deadlifting heavy destroys me for a week or so after, but I have been determined to work on it during this 8 week cycle. Today's session went well.
Wednesday, May 1, 2019
Wednesday May 1, 2019
5AM - "Nate"
AMRAP-20
2 Muscle Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70#)
( 14 Rounds, workout PR)
My third time trying this particular wod. This is a hero workout, meaning it's named after a fallen soldier, usually someone who died in the Middle East around the time that CrossFit was becoming more of a popular military workout tool. Specifically, this one is named after Nate Hardy, a Navy Seal who passed away in February of 2008. As a general rule of thumb, Laura and I usually designate 5 AM Wednesdays for something long, shitty, and with particular attention paid to a movement or two that we both want to test, like the muscle ups today. The challenge of "Nate" is not in the load or the rep scheme, but instead with the time domain. 20 minutes is a long time to do anything with intensity, and with a training partner you don't want to lose to, the rests can be few and far between on a workout like this. My goal was to complete 12 rounds, but Laura pushed me beyond that today. I was half a round ahead of pace and ahead of her for most of the allotted 20 minutes, but the wheels fell off in Round 13. I slipped through the rings on one of the muscle ups and ended up needing to find a drier pair of rings, completing my set of 2 as singles. I failed an attempt in round 14, but eventually completed both reps..again, as singles. During this flailing around, Laura who is slow but steady on the rings, gladly passed me for the win.
5PM
5 Rounds for Time
20 Ball Slams, 30 lbs
30 Sledgehammer Strikes
Burden Run, 30 lbs, 200 m
( 15:46)
This was the workout I wrote for Chester Springs CrossFit today. They don't always fit my own training schedule, but whenever possible, I like to test the workouts that I write. Gotta eat your own cooking from time to time just so you know it doesn't suck. Every other Wednesday at 5 PM I have the opportunity to train with our gym's owner, a CrossFit Games Open Qualifier this year in her age bracket of 50-55. She regularly hands me my own ass, and today was not different. It was one of the nicer days of the year so far, so it was good to get outside and take out some work frustration on a tire, but running with a 30 lb ball felt like I might as well have been pulling a car.
AMRAP-20
2 Muscle Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70#)
( 14 Rounds, workout PR)
My third time trying this particular wod. This is a hero workout, meaning it's named after a fallen soldier, usually someone who died in the Middle East around the time that CrossFit was becoming more of a popular military workout tool. Specifically, this one is named after Nate Hardy, a Navy Seal who passed away in February of 2008. As a general rule of thumb, Laura and I usually designate 5 AM Wednesdays for something long, shitty, and with particular attention paid to a movement or two that we both want to test, like the muscle ups today. The challenge of "Nate" is not in the load or the rep scheme, but instead with the time domain. 20 minutes is a long time to do anything with intensity, and with a training partner you don't want to lose to, the rests can be few and far between on a workout like this. My goal was to complete 12 rounds, but Laura pushed me beyond that today. I was half a round ahead of pace and ahead of her for most of the allotted 20 minutes, but the wheels fell off in Round 13. I slipped through the rings on one of the muscle ups and ended up needing to find a drier pair of rings, completing my set of 2 as singles. I failed an attempt in round 14, but eventually completed both reps..again, as singles. During this flailing around, Laura who is slow but steady on the rings, gladly passed me for the win.
5PM
5 Rounds for Time
20 Ball Slams, 30 lbs
30 Sledgehammer Strikes
Burden Run, 30 lbs, 200 m
( 15:46)
This was the workout I wrote for Chester Springs CrossFit today. They don't always fit my own training schedule, but whenever possible, I like to test the workouts that I write. Gotta eat your own cooking from time to time just so you know it doesn't suck. Every other Wednesday at 5 PM I have the opportunity to train with our gym's owner, a CrossFit Games Open Qualifier this year in her age bracket of 50-55. She regularly hands me my own ass, and today was not different. It was one of the nicer days of the year so far, so it was good to get outside and take out some work frustration on a tire, but running with a 30 lb ball felt like I might as well have been pulling a car.
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