View Full Version : A CF+Weightlifting log

Don Stevenson
11-13-2007, 03:00 PM
Well after running the Crossfit workshop in Sydney last weekend I'v ebeen shamed into doing some conditioning again;)

The last few months has been pretty much all O lifting and i've put on a bit of mass (both muscle and fat) and now it's time to lean out and see if i can get my metcon level back.

I'll still be doing Olympic lifting 6 days a week but the plan is to do the CF WOD as well.

Kicked off monday with Fran in 12:59 - after weightlifting

Tuesday - after weightlifting

5 HSPU (partials)
10 Kipping pullups
15 lunge walking steps

6 rounds in 20:00

Greg Everett
11-13-2007, 03:02 PM
Hope you have health insurance!

Don Stevenson
11-13-2007, 03:33 PM
I'm not expecting stellar performance out of the WODs and I will monitor my recovery level so that I don't kill myself.

Next few weeks O lifting is low volume anyway

should be fun:D

Don Stevenson
11-14-2007, 01:24 AM
Wednesday night

O lifting 85%

BSQ heavy - 165kg/365lb PR!!!!!
Clean pulls up to 180kg for a single

Then 4 rounds of

10 SDLHP 45kg
10 bar dips

in 11:17

I am going to skip tomorrow's "Linda" because we already do tons of heavy lifting and instead i will do a longish row.

Don Stevenson
11-16-2007, 02:57 AM
Thursday - Shortish recovery row

Dips on wednesday killed me and i ended up only getting 3 hours sleep.


Another very late night (the perils of running your own business) mean that i was wrecked before i got to the gym.

Fortunately the percentage on our program tonight was only 95%...........of predicted max.

Snatches - good up to 85kg then just missed 90kg once and then butchered it the second time, would have been a 3kg PB

C+J - missed a clean at 100kg, I clean 120kg and i've NEVER missed a clean in competition, the jerk is my weak point so this didn't bode well.

Missed 105, got 105 then missed 110 twice, then missed 105 twice more and was forced to go back to 100kg to finish my reps.

FSQ - 110x2 130x1 buried by 140

Overall a shocking effort however on only 7 hours of sleep over two nights i guess it had to be expected and almost getting a 90kg snatch suggests that if i can get some more rest before next friday i should nail it.

Don Stevenson
11-19-2007, 03:01 AM
Saturday - Light training followed by getting mild heat stroke at a family function followed by some heavy beer curls.

Sunday - not much


O lifting 85%

Mini michael as it was 9pm when i started the WOD

row 500m
21 back ext
21 situps
row 500
15 back ext
15 sit ups
row 500
9 back ext
9 situps

12:47 with a minute in the middle to tighten up some loose bolts on the C2

Don Stevenson
11-23-2007, 03:36 AM
Monday - weightlifting and not much else

Tuesday - same

Wednesday - nothing too busy!


3 rounds

21 wall ball shots - 14# ball
12 burpees
21 swings
12 pullups



Heavy day at weightlifting, still too tired to max out properly, equal PR C+J and just missed 90kg again.


40 pullups
40 dips

alternating in sets of 5

Don Stevenson
11-26-2007, 12:53 AM
Saturday - no training, weightlifting board meeting but then went to archery for two hours

Sunday - light session then archery for 3 hours

Monday - 90% of predicted max day

FSQ up to 135kg for a single
C+J doubles at 100kg then 2x1 107.5kg
SN doubles up to 80kg then 1 single at 86 and just missed 86 again
FSQ - meant to be max out but got buried by 132
snatch balance - light

started "Elizabeth" but after the first round i got pulled to go to a coaches meeting.

Don Stevenson
11-27-2007, 02:11 AM

90% O lifting again

BSQ 150x3 (PR for a triple) 155x2 - would claim this as a PR but my spotters touched the bar a little bit.
Power clean + jerk up to 105kg
snatch high pulls and then more cleans up to 110 - missed 117, having a bad night

then yesterdays WOD - pullup singles up to 20kg, failed on 25kg.

then Elizabeth take two. Rings arrived today but i'm way pathetic at ring dips so

Power cleans 60kg, all reps from the floor
Ring Pushups


Bodyweight is coming down nicely from 100kg a few weeks ago to 98 last week and now just over 96kg. Need to get down to 94kg for a comp next wednesday but i think a weekend of teaching kettlebells should fix that!

Don Stevenson
12-08-2007, 07:05 PM
A pretty bad couple of weeks for training with an interstate trip and seminars to organise.

Weightlifting training is basically over for the year, last comp on Friday

SN 88 (PR by 1kg) missed 91
C+J 108 equal PR - missed 112 twice

Not happy with that as i've basicalyy been stuck at the same weights all year however it's not unexpected with work, injuries etc making training very hard this year.

Don Stevenson
12-08-2007, 07:20 PM
A few weeks off my weightlifting program over summer to recover from a few shoulder and wrist niggles.


140 x3
150 x3
160 x3
170 x3

Then Smolov day 1

BSQ 115kg 4 x 9

Will continue to do CF WOD + some deadlifting and Smolov.

Don Stevenson
12-09-2007, 03:58 PM
Monday - AM

CFWU x2 rounds


80kg BP 5 x 5 (haven't benched since 2006!)
Pullups - 5 x 10 probably could have done more but need to use my arms today.

Smolov Day 2

BSQ 122.5kg 5 x 7

Don Stevenson
12-12-2007, 05:44 PM

Light recovery session



Thursday - back to the death sets of squats

BSQ 7x5 132.5kg

Don Stevenson
12-17-2007, 04:32 AM
Friday to Sunday - Interstate coaching weightlifters, only training i did was of the right arm curl variety after the comp!


Smolov day 4

BSQ 140kg 10 x 3 (HARD!)
A few random pulls and some weighted chinups

Don Stevenson
12-19-2007, 02:34 AM
Smolov day 5

BSQ 125kg 4x9

very little else

Don Stevenson
12-20-2007, 06:10 PM
Smolov day 6

BSQ 132.5kg 5 x 7 (killer!)

Row 5km


Don Stevenson
01-08-2008, 11:27 PM
Summary of the holiday season

Christmas eve

Smolov workout 7

warmed up to 142.5kg and then popped my dodgy facet joint on rep 4 of first set. That ended that workout!

Took a week off and have been getting back into Cf stuff since new year

so far

workout 1

3 rounds
run 600m
pushups x 21
situps x 21
24kg KB swing x 21

Workout 2

Easy bike ride x 60 minutes

Workout 3

Tabata something else

Workout 4

mega hill interval session on bike, puked on sprint 7 of 8, swallowed and kept going!

Workout 5

Cindy (score witheld to avoid humiliation)

Allen Yeh
01-09-2008, 03:01 AM
Cindy (score witheld to avoid humiliation)

That's better than my avoiding the workout entirely to avoid humiliation.....

Don Stevenson
01-09-2008, 02:47 PM
probably not much better!

pullups = easy
squats = super easy

but pushups! I stink at pushups, 3 sets of 10 in and i was breaking them up! This is what happens after 2 years of virtually no pushups/bench and all overhead work.

Today is "Michael" should be tons of fun

Don Stevenson
01-10-2008, 03:23 AM


3 rounds

900m run (approx distance)
50 abmat back extensions
50 situps


Very, very slow

Don Stevenson
01-12-2008, 10:46 PM
Friday - rest day

Saturday - was going to do "Diane" but woke up with a shocking chest/throat cold and had to run a 4 hour KB/OLY workshop.

Sunday - still feeling crap (cough, sore throat etc) but hit the gym anyway

Power cleans up to a double at 95kg

"Diane" modified with push press 50kg instead of HSPU 13:15

5 minute break

"Elizabeth" power cleans and regular dips


couldn't catch my breath at all through either workout and i felt like dying afterward.

But pleased with myself for not missing the workouts!

Don Stevenson
01-13-2008, 07:10 PM

4 rounds of

one arm pushup practice
HSPU practice
pistol practice
ring dip/L sit practice


CF every minute on the minute pullup ladder

12 rounds

Don Stevenson
01-15-2008, 01:25 PM

Feeling crap, went to doctors and got told i've got a strep throat infection, told to take several days off training :mad:

Don Stevenson
01-23-2008, 02:19 AM

First day back at training, still a bit sick so no metcon

Squats up to a double at 130kg
power cleans up to 2x3 @80kg

DL 140 x3 150 x 3 160, 170, 180, 190, 200kg missed 210


Scaled to 80kg BP

6 BP 17 pullups
6 , 12
6, 10
6, 10
5, 7

Don Stevenson
01-28-2008, 11:23 PM

Recovery session Kayaking - boy did my shoulders feel it from "Lynne"

Long weekend off - still recovering from throat infection that has given me some weird asthma.

Tuesday - mucking around in the morning

Bench press 80kgx5 85x3 90x3 95x2 100kgx1
Pullups - 13. 10, 10, 8

row 4 x 500m with 2 min rests

These felt remarkably easy considering i've had two weeks off with a cough etc. I think the asthma meds made a big difference and i felt like i could have gone several seconds faster but didn't want to risk irritating my throat/chest

Don Stevenson
01-29-2008, 02:16 AM
Tuesday PM


Embarrassing score from last time +4 rounds = slightly less embarrasing score :p

Apart from my usual suckfulness at pushups the workout felt fairly easy and i was flying through the pullups and squats.

Thinking perhaps i need to get tested for asthma cause on the meds i'm finding my breathing a LOT easier.

Don Stevenson
01-30-2008, 03:16 AM

BP up 80kg 3x5
Mil press 60kg 3x3
L sit on rings 5 x 5 seconds

Row 5km


First time under 20:00 i think

Don Stevenson
02-01-2008, 12:17 AM

BP - 3x3 90kg
weighted pullups 4 x 3 10, 10, 12.5kg, 15kg

row 2000m - 7:28

Turns out i have asthma AND a hernia which might need surgery so no heavy lifting for a while.

Don Stevenson
02-04-2008, 03:18 AM
Saturday + Sunday

Ran kettlebell course

Superbowl Monday!

Morning workout

tabata something else with squats swapped for rowing.

pullups 8 down to 5 reps per round
pushups 11 down to 6 reps
sit ups - 8 per round
rowing 7 cal per round


BP 3x3 80kg
pullups 3x3 + 10kg
dips 5 x 5

Row 5km

Don Stevenson
02-05-2008, 05:10 PM

BB mil press 60kg 3x3
Bench press 85kg 3x3
pullups 5x5

row 1000m 3:24.5 (PR!)
rest 2 min
row 1000m 3:52

Don Stevenson
02-06-2008, 12:14 AM

challenged one of the kids from my high school weightlifting class to a pullup competition. This kid is 35kg wringing wet and an ex state gymnast but i thought he looked kinda shaky during the session so i bet him $5 i could beat him.

I got to 28 pullups but he just managed to do 29 and i lost my $5

Still, not bad for a 96kg guy:) and I have challenged him to a rematch in 9 weeks time.

Then later

practice HSPU, pistols +16kg, dips, pullups

finished with timed KB snatches, 56 reps in 4 min. Aiming to try and hold 14 reps a min pace and increase to 10 minutes for a shot at the UST.

then a nice easy 2000m row in 7:52

Allen Yeh
02-06-2008, 04:02 AM

challenged one of the kids from my high school weightlifting class to a pullup competition. This kid is 35kg wringing wet and an ex state gymnast but i thought he looked kinda shaky during the session so i bet him $5 i could beat him.

I got to 28 pullups but he just managed to do 29 and i lost my $5

Still, not bad for a 96kg guy:) and I have challenged him to a rematch in 9 weeks time.

You should have just made him wear a vest to even out the weight differences.

Don Stevenson
02-08-2008, 03:57 PM
yeah i did think about it!


row 2000m - 7:12.4

Went a bit hard in the first 1000m and kinda blew up at the end.

Don Stevenson
02-11-2008, 02:58 AM
Saturday and Sunday

went shooting (archery) both days but that was about it.

Monday - row 5k

19:23.2 (PR by 13.7 seconds)

Since it's pretty much all i can do at the moment i;m getting pretty good at rowing! Next stop, sub 7:00 for 2000m, sub 3:20 for 1000m and sub 1:30 for 500m

Don Stevenson
02-13-2008, 03:53 AM

CFWU x 2 rounds

BP 3x5 90kg
Pullups 3x3 15kg
HSPU practice 3x3

Row 6km 25:18 - long easy row

Allen Yeh
02-13-2008, 04:17 AM
Turns out i have asthma AND a hernia which might need surgery so no heavy lifting for a while.

So what is going on with the hernia thing?

Don Stevenson
02-14-2008, 02:04 AM
I've got to see a surgeon in about a weeks time and i'm pretty sure he'll stick me in for surgery as soon as possible cause at the moment I can feel it if i do anything even moderately strenuous involving lifting.

Even rowing can make it a bit achy if i push too hard at the end of a piece.

Allen Yeh
02-14-2008, 02:38 AM
I've got to see a surgeon in about a weeks time and i'm pretty sure he'll stick me in for surgery as soon as possible cause at the moment I can feel it if i do anything even moderately strenuous involving lifting.

Even rowing can make it a bit achy if i push too hard at the end of a piece.

Damn, sorry to hear that, I'm feel lucky because the type of hernia I was told I had was just a bit of fat not intestine or anything like that(epigastric hernia). Doctor left it up to me, since I'm not a fan of getting put under for something that isn't even a problem so I opted for no surgery.

Don Stevenson
02-19-2008, 11:12 AM
Thursday, rest

Friday, fly to Brisbane

Saturday - workout with CF Brisbane

5 rounds for time
200m row (was meant to be run but after the first run i almost passed out from the pain)
20 kettlebell snatches
25 pushups

Teach workshop all day


workout at CF brisbane

team kettlebell fran

21, 15, 9 reps of
KB swing @24kg

Monday - rest


BP up to 95kg x3
pullups 5 x 10
Dips 3 x 10
HSPU practice (getting deeper each time)

Don Stevenson
02-25-2008, 04:00 PM
Haven't updated my log for a few days

Last week was a sea of mediocre workouts due to fatigue. Took a weekend off and now back into it


AM - 10 minute mini cindy to wake up 7 rounds pacing myself nice and easy.

Don Stevenson
02-27-2008, 03:29 AM
Tuesday PM

BP 100 2x2 105 x 2
HSPU 3x2

row 1000
pullups x 30
KB swings 32kg x 30

2 rounds before i died


Sore, sore SORE

row 500m
50 SQ
30 back extensions

3 rounds in 27:00

I have no LME!!!!

Don Stevenson
03-08-2008, 09:48 PM
been a bit slack updating the log

latest highlights

row 500m in 1:30.9 (PR)
row 6000m in 23:16.2 (I have been set a challenge by my weightlifting coach to better his 7800m in 30:00 so i'm doing some longer rows with the aim of getting to 8000m in under 30:00

Bench press 110kg x1 - not an all time PR but i haven't benched heavy in 3 years and this was pretty easy. Looking for 125kg in the near future.

Apart from that, not much I can do at the moment leading up to surgery.

Don Stevenson
03-10-2008, 03:19 AM

Mini cindy to wake up this morning 8 rounds in 10 minutes


Bench press up to an easy double at 100kg
Ring dips 3 x 4 (4 is a PR, yes i suck)

normal dips x 20 (PR)

"Helen" with rowing sub

row 500m
21 KB swings with 32kg KB
12 pullups

Was aiming for sub 11:30 but the last 6 pullups took me from 11:30 to 12:30

I was screwed, shaking and baking for about an hour after i finished that!

Don Stevenson
03-10-2008, 10:18 PM

false grip pullups on rings - 5x3
HSPU 3 x 2 - getting back to head to ground

Double unders - until a couple of weeks ago i couldn;t do these at all. Today i did sets of 18, 10, 11 consecutive double unders.


row 4000m - 15:21 - was trying to crack 15:00 but buggered from yesterday

Don Stevenson
03-12-2008, 02:26 PM

Some double under practice

Bench press up to 100kg 2 x 5
Deadhang pullups - 8, 8, 7, 6, 5, 5

Nice easy workout!

Don Stevenson
03-12-2008, 10:25 PM


BW 95kg

BP 7, 6, 5, 6, 3
Pullups 15, 12, 10, 10, 7

Arms killing me!

Don Stevenson
03-16-2008, 07:57 PM
friday and saturday off

Sunday -

row 2000m 6:58.6

first time under 7:00 and thats been a major goal for a long time!

Don Stevenson
03-17-2008, 02:30 AM

weighted dips up to 20kg
weighted pullups up to 20kg x 2
military press singles up to 70kg

Row 5k in 19:10.0 12 second PR

Double unders - 36 consecutive

Don Stevenson
03-18-2008, 01:37 AM

"nicole" with rowing sub

6 rounds x 500m row
pullups 9, 7, 8, 5, 7, 7

Pullup bar was way to low to kip properly so it was very awkward and i think that hurt my numbers

Don Stevenson
03-19-2008, 04:46 AM

modified "nate"

2 false grip pullups on rings
2 ring dips
4 HSPU (these were pretty pathetic today!)
8 swings with 32kg KB

10 rounds in 20:00

Don Stevenson
03-20-2008, 12:57 AM

rest day

My god i'm sore today! Not in that all over achy DOMS way but my hamstrings, traps and triceps feel like rocks.

Don Stevenson
04-04-2008, 10:03 PM

Hernia surgery


Lying around in pain!

now for 3 weeks off training.

Don Stevenson
04-22-2008, 06:42 PM
2 weeks of sitting around getting fat is over and now it's back to the gym.

Doc has cleared me for light stuff until the end of the month and then building back to full training over another month.

Squatted 40kg on friday night (yes 40kg) and was crippled for two days.

This week


BSQ 80kg 5x5
PC 60kg 5x3
DL 90kg 3x3


BSQ 90kg 3x3
PC 60kg 3x3
DL 100kg 3x3

Still can't do pullups cause it stretches my abs too much!

Don Stevenson
04-26-2008, 06:17 PM

Had to post a total for an online competition our gym competes in.

Power snatch 60kg
PC+J 80kg

Didn't tear myself in half so all is good.

Don Stevenson
04-28-2008, 04:29 AM

BSQ 100kg 5x2
Partial DL 120kg 3x3
power cleans up to 80kg x3



Don Stevenson
04-29-2008, 07:15 PM

power cleans 70kg 5x3
squats with bands - 60kg 3x3 + green bands, 80kg 3x3 + green bands
Deadlift 90kg 3x3 + blue band (doubled over)

side bends 3 x5/5 25kg
good mornings 3 x 5 40kg

Don Stevenson
06-30-2008, 05:53 AM
Well it's been a loooooong time since i posted training results but I haven't been a complete slob in that time.

At the moment i'm keeping my training very simple. Basics O lifts and assistance exercises, lots of kettlebell snatches and the occasional CF metcon for conditioning and a bit of boxing for fun and variety.


Clean + power jerk 90kg 2x2 95x1 100 x1 clean 110kg, just missed 115 through rusty technique.

BSQ 120 2x3 130x2 140x2 150x1 160x1 (only 5kg off PB)

Clean pulls 120 x3 140x3 150x3

tabata kettlebell snatches 32kg averaged 7 reps per interval.

Don Stevenson
07-01-2008, 01:14 AM

So much for the boxing being fun!

3 rounds of skipping, 3 rounds of shadow boxing, 3 rounds of bag work then 3 rounds of sparring with a guy who was about 6 inches taller and 10kg heavier than me.

then to finish it off a round of sparring with the instructor who promptly cracked me in the head with a big hook.

Allen Yeh
07-01-2008, 05:59 AM
Welcome back and I hope you are on the mend.

Don Stevenson
07-01-2008, 11:41 PM
Hey Allen,

Everything is healed up and i'm back into full training. I've even hit a couple of PBs recently!


power clean + push press 80kg 2x3 90kg 2x2
front squat 100kg 2x3 110x2 120 x 2 130x1
clean grip DL 130x 3 150 x 3 170 2x2


row 1000m 3:20.4 PB by 4.1 seconds