View Full Version : George's CA WOD Log!

George Heckert
04-01-2008, 08:11 PM
Just starting today with this site's WOD. I recently started to feel comfortable with my technique so I figured I would give it a shot and improve my lifts a bit. Here goes nothing:D .

Muscle Snatch 55#X2X3
2-Postition Clean 110#X4
Tall Snatch 60#X2X3
Rack Jerk 95#X2X5

3 Rounds
17 Kipping Pullups
35# DB Split Snatches


I didn't really know my 1rm on either of the lifts, guess I'll find out Saturday. I went with the heaviest weights I have attempted and adjusted accordingly. Technique felt pretty clean and the met con kicked my ass.

George Heckert
04-07-2008, 07:54 PM

Front Squat 135#x2x5
Clean Pull 155#x2x3
Rack Jerks155#, 135#x2x2

Rounds in 10 mins.
12 Hang Cleans 65#
7 Pullups

5 Rounds

George Heckert
04-07-2008, 07:56 PM

Power Snatch +Snatch balance 65#x3 sets
Power Clean+Push Press+Jerk 89#x3 sets
Overhead Squat 80#x2x3

George Heckert
04-07-2008, 07:59 PM

489m Farmers walk 44# KBx2
20 ring dips
50 box jumps 20" box
20 ring dips
489m farmers walk 44# KBx2


George Heckert
04-07-2008, 08:03 PM

Snatch 105#, 110#, 120#
C& J 155#, 160#, 165#(Failed Jerk)
Kipping Pullups max X3 rounds
11, 11, 9
Knees to Elbows
10, 10, 10

Since I didn't get to ME on Sat. I did it today. Now I have a more accurate number to work off of for the percentages.

George Heckert
07-24-2008, 04:05 PM
I'm back after a near 4 month hiatus. Looks like I stopped before I even started. I stopped because I didn't know enough about the lifts and I didn't want to set bad habits. I am going to the August 9-10 CA O lifting seminar in Boston and figure that after working with Greg for a weekend, I should be good to go on the CA WOD. Til then I will do whatever I can comme up with.

Today I did some stuff from Dan John's Transformation program out of "From the Ground Up"

Clean and Front Squat 115#x8x3
Power Curl 95#x8x3
Front and side planks 45 secs. each

then: kb swings 16 Kgx15x3

took some liberties with the exercises b/c I can't OHS in my basement(low ceiling). Nice workout though. The 1 minute rest b/w sets made it harder for sure. The power curls were interesting... Haven't done curls of any sort sinnce college. I know that my crossfit friends would ridicule me if the found out that I did curls, but if Dan John says do 'em, I'm doin' em. The swings were just for some light p-chain work. I can't wait for the seminar so I can get started O lifting.

George Heckert
07-27-2008, 10:37 AM
Today's workout was a partner workout, but none of the other people were strong enough to work with me so I had to cut the reps in half and do 10's instead of 20's


5 Rounds
10 Push Jerks 115#
10 Tire Flips
10 Burpees

Time: 21:06

That was a tough one for sure. The tire was the easiest part, but it still was no picnic. The sun didn't help either.

George Heckert
03-30-2009, 07:22 PM
Haven't posted here in forever.

I am finally taking the plunge and start training o lifts exclusively. After talking to Coach B through email I am for at least 4-6 weeks going to just Snatch, Clean and Jerk, and Front squat + some sort of core work at the end. Every session I am going to try and add weight. I will start once my bumpers arrive. My gym is otherwise ready to roll. I can't wait to get started!!!

George Heckert
04-02-2009, 08:48 PM
Thursday 4/2/09

First night training in about a month and it felt great!! I went about 80% for my work sets

Snatch- 50kg x1x2, 55kgx1x3
Clean & Jerk- 70kgx1x5

Those Hi-temp bumpers are sweet!!!

George Heckert
04-05-2009, 12:53 PM
Saturday 4/4/09

Front squat: 70kg x5x3
Press: 50kg x5x3
Deadlift: 130kg x5

Next time add 2kg to each lift

George Heckert
04-08-2009, 09:01 PM
Wednesday 4/8/09

Back Squat-200#x3(F), 190#x5, 190#x3(F)

I learned a valuable lesson today, 3x5 back squats are friggin hard after snatches and clean and jerks. I even took it easy on the poundage and still I failed on two sets, although I didn't eat a whole lot today and I haven't squatted heavy at all in a long time. Guess it's as much milk as I can stomach from here on out.

George Heckert
06-25-2009, 05:30 PM

High-hang Snatch

High-hang Clean+ 3 Jerks

50 Double unders
25 Push-ups
40 Double unders
20 Push-ups
30 Double unders
15 Pushups

Time: 7:03

I added 2 more Jerks per set because I have struggled with them lately. Subbed metcon exercises due to lack of equipment.

George Heckert
06-27-2009, 11:21 AM

70kg(pr), 59kg x1x3

Clean & Jerk
82kg(pr), 69kg x1x3

Back Squat
82kg x2x2

Standing Twists
15kg x30x3

Made PRs in both lifts today, but I missed the 70 snatch twice before I made it and the clean at 82 was ugly as hell. I got stuck in the bottom and had to bounce my way out, made it though and the Jerk was pretty good.

I think my lack of strength is holding me back at this point. I feel like my best C&J should be better than 12 Kilos higher than my Snatch. Oh well it'll come.

George Heckert
06-30-2009, 06:26 PM

Clean & Jerk


3 Rounds
Row 400M
Push Press 107.5#

Time: 7:39

I really liked that circuit. I would have had a much better time if I knew how to reset the new rower at the gym. I had to reprogram 400M every round. Frustrating!!!