Crossfit Workout # 1

5 rounds for time of :
Deadlift 185 pounds 15 reps / 10 Handstand push-ups

Did 3 rounds, used 70kg. Did Elevated pushups instead of HSPU's

NOTES:
-Time: 11:37
-Pretty tired. Will need some time to adjust to this regime.
-Decided to start Crossfit to elicit the 'broad adaptational response'
as I have 6 weeks left prior to the competition in April. I will be tired
a lot, but will make sure to create a buffer to allow my body some super compensation
after this effort and thus be 'ready' when competition time rolls around.

Good Morning & ETK Holle DB Row Day 10

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1 x 3
Power Snatch w/ 56kg x 1 x 3
Power Snatch w/ 58kg x 1 x 2
Power Snatch w/ 60kg x 1
Power Snatch w/ 62kg x F

[Good mornings w/ 66kg x (1,2,3) x 4
BOR w/ 20kg Holle DB x (1,2,3)x 4
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 4
Pull-ups w/ 10kg x (1,2,3) x 4
1 minute rest]

Good Morning & ETK Holle DB Row Day 9

Power Snatch:
30kg x 1 x 2
50kg x 1 x 3
56kg x HP x 3

[Good Morning w/ 66kg x (1,2,3) x 1 +(1,2) x 1
BOR w/ 20kg Holle x (1,2,3)+ (1,2)
60 seconds rest]

[Bench Press w/ 56kg x (1,2,3) + (1,2)
Pull-up w/ 10kg x (1,2,3) + (1,2)
60 seconds rest]

Good Morning & ETK Holle DB Row Day 8

[GM x 70kg x (1,2,3) x 3
BOR w/ Holle DB w/ 20kg x (1,2,3) x 3
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 1
PU w/ 10kg x (1,2,3) x 1
1 minute rest]

Good Morning & DB Row ETK Cycle Day 7 + Power Snatch Day 3

Power Snatch:

30kg x 1 x 2
50kg x 1 x 3
56kg x 1 x 2
58kg x 1

[60kg x 1 x 4 + 3 High Pulls * **
60 seconds rest]

[Good Mornings w/ 60kg x x (1,2,3) x 2 + (1,2) x 1
Holle DB BOR w/ 16kg x x (1,2,3) x 2 + (1,2) x 1
1 minute rest]

NOTES:
*: Used my new weightlifting shoes for the first time. The transition between
first and second pull is more apparent as one pushes the knees 'out' (different shin angle caused by the elevated heel makes this more pronounced)to let the bar pass smoothly and maximize the leverage for the posterior chain. The pull certainly feels more efficient.
**: CNS fatigue was certainly an issue after rep #4. Next week is a back off week, so no worries here.

Good Morning & DB Row ETK Cycle Day 6

[Good Morning w/ 60kg x (1,2,3) x 5
Holle DB Row w/ 16kg x x (1,2,3) x 5
1 minute rest]

Good Morning & DB Row ETK Cycle Day 5

[Good Morning w/ 60kg x (1,2,3) x 3 + (1,2) x 1
Holle DB Row w/ 16kg x (1,2,3) x 3 + (1,2) x 1
90 seconds rest]

Good Morning & DB Row ETK Cycle Day 4 + Power Snatch Day 2

[Power Snatch w/ 58kg x 1 x 10* **
1 minute rest between sets]


[Good Morning w/ 60kg x (1,2,3) x 2
Holle DB Rows w/ 16kg x (1,2,3) x 2
1 minute rest between ladders]

NOTES:
*: Power Snatch is key to athletic development, as noted again
today by Charles Poliquin in his most recent 'Question of Strength' on T-Nation . If I can make it to snatching 70kg x 1 x 15,
I will be sure to perform well on the deadlift.
**: Form in the last 5 reps was poor due to CNS fatigue because of Monday's training
and insufficient sleep.

Good Morning & DB Row ETK Cycle Day 3

[Good Mornings w/ 60kg x (1,2,3) x 4
Holle DB Rows w/ 16kg x (1,2,3) x 4
90 seconds rest between ladders]

Good Morning & DB Row ETK cycle 1 Day 2

[ETD Power Snatch w/ 57kg x 14 x 1*
1 minute rest between sets]

[Arched Back Good Mornings w/ 60kg x (1,2)x3 + 1
Holle DB Row w/ 16kg x (1,2)x3 + 1
1 minute rest between ladders]

[Push Press w/ 54kg x 5,4,3,3,4
2 minutes rest between sets]

NOTES:
*: These sets are pretty taxing to the CNS. I will continue doing them until
progress stalls. I think a lot of the progress here depends on grip strength.
I will consider implementing Prilepins recommendations here and Nov 02 'Deadlift on the rise' on this in the future though.
I noticed that a couple of days of working with the Holle DB already strengthed my
fingers noticeably.

Good Morning & DB Row ETK cycle 1 Day 1

[Good Mornings w/ 60kg x 3 x (1,2,3)
supersetted with
Holle it Up DB Rows w/ 16kg x 3 x (1,2,3)]

Front squat:

60kg x 1
70kg x 1
80kg x 1

Performance Menu Day 4

[Power Snatch w/ 42kg x 2r x 3s
supersetted with
Holle DB snatches w/ 10kg x 10 (L&R)]

Good Mornings:

50kg x 5
1 minute rest
60kg x 5
30 sec
70kg x 3 (form was not good)

NOTES:
-Will see how I can incorporate the good mornings in my routine soon.

Performance Menu Day 3

Front Squat (50kg x 3, 52kg x 2, 56kg x1) x 3
Followed up with :
Front Squat:

60kg x 1
70kg x 1
80kg x 1

Snatch Pull w/ 60kg x 3 x 3

Holle DB Snatches x 10L+10R x 2

PM Day 2

Mid Hang Muscle Snatch:

36kg x 3s x 3r
60 seconds rest between sets

2 position clean (floor, mid thigh)
+ 2 jerks: 42kg x 4 sets

10-16-20 reps of:

Swings w/24kg
Clean + Push Press w/ 16kg

NOTES:
-Used 16kg instead of 24kg in the push press as my triceps felt tired from yesterday.

PM WOD's

After a loooong layoff, I'm getting back into the game.

First of all, since my workout capacity is non-existant, I'll be working out >4x a week for the next couple of weeks and the focus will be on Olympic lifts as seen on the performance menu daily workouts (started the new cycle the 15th of December.

I also decided to participate in a push-pull meet the 4th of April in Gent.

Goals: Pull 180kg+ (190kg would be great)
Bench Press: 80kg+

So here's yesterday's workout:

Back Squat w/ 84kg x 3s x 5r
60 seconds rest between sets

Snatch Grip Deadlift w/ 60kg x 3 x 3
60 seconds rest between sets

Push Press w/ 52kg x 5,5,4,5,3
90 seconds rest beween sets

20 rep squats Day 2

Back Squats:

30kg x 5
50kg x 5
80kg x 20

Bent-Over Row 50kg x 14
Barbell Military Press w/ 40kg x 8
Pull-up x 7
Dips x 5

Long time no Blog... Going EDT - 21 day itch style

Yes, I know, it's been a loooooooong time. Things got me out of training.
Namely: parties and just life in general. But I'm ready to dive in again:

Here's what I did today:

Back Squats:

50kg x 2
70kg x 2
90kg x 2

[Back Squat 96kg x 1 x 11
One Arm Bent Over Row x 5 x 9
30 seconds rest]

1RM Military Press Testing

I decided to test my 1RM in the Barbell Military Press,
as with my newly acquired squat rack I don't have to clean the
weight every time before being able to military press it.

Barbell Military Press:

30kg x 5
40kg x 5
3 minutes rest
50kg x 3

Squat RM Testing

Got myself a new squat rack, so established what
weights I would be working with during my upcoming cycle:

Back Squat:

30kg x 3
50kg x 3
2 minutes rest
70kg x 5
3 minutes rest
80kg x 5
3 minutes rest
90kg x 5
3 minutes rest
100kg x 2

Front squat flexibility work & Clubbell Casts

Snatches + Jump Rope

4 rounds:

[3 Power Snatches x 50kg
100 x jump rope]



NOTES:
-Felt a bit weak today, hence the tapered workout.