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Jordan Glasser
11-24-2008, 03:36 PM
Starting the CA WOD.
My Lifting has been very sparse these days to say the least. I am starting the CA WOD, but will start well below MAX. 2 reasons, I have no idea what I can lift anymore, and I want to ease into things.
BW: 158lbs
BF%: 10%
HT: 5'7"
nutrition log:
http://fitday.com/fitness/PublicJournals.html?Owner=jordache23

Previous PR's.
snatch: 72.5
C&J: 95 kg
Clean: 100
BS: 140
FS: 120
OHS: 80
DL: 150



CA Wod 11/24
Snatch: 55 kg x1
C & J: 70 x 2
FS: 100 x 1
pull up: 24kg x2
sit ups: 3x 10

Jordan Glasser
11-25-2008, 10:39 AM
CA WOD 11/25

power snatch 80% x1 x3
55kg
power clean and jerk 80% x1 x3
65?

3 rounds for time of:
10 1-arm DB power snatch - 20% BW
30 sit-ups
5:55 @ 30#

Jordan Glasser
11-26-2008, 03:31 PM
CA WOD 11/26

Clean and jerk 80 kg x1
snatch 62.5kg x1 x2
FS 100kg

attempted 110 FS, shouldn't have been a problem (at least I thought), but didn't come up. Stopped here. Last night I took a slap shot right above my ankle on my tibia that broke my shin pad from point blank range. Still sore today. Nevertheless, I thought I had a decent workout, all things considered. (4.5 hrs sleep)

10-8-6-4-2 reps for time of:
Kipping pull-ups
Box jumps - mid-thigh+ 30 inch
3:35

Jordan Glasser
11-28-2008, 12:57 PM
CA WOD: Friday November 28 2008

* Snatch - 80% (60KG)x 1 x 3
* Clean & jerk - 80% (70KG) x 1 x 3

6 rounds for time of:
5 KB swings - 40% BW (32KG @ 45% BW, had a choice to bump up or down)
5 burpees
TIME 4:05

Jordan Glasser
11-29-2008, 05:15 PM
Saturday November 29 2008

* Snatch - (62.5kg) 95% x 1 x 2
* Clean & jerk - 95% x 1 x 2
****did only 60kg. The jerk was terrible, shoulder "tweaked"when snatching.
continued to clean 85kg x1 x 2
* Back squat - 90% (110kg) x 2 x 2
* Ab work of choice
3 sets
GHD sit up x 10
GHD Hip extensions x 10


As a note, 2 hours before this workout I did crossfit. Unfortunately, not by choice, I had to fill in to make the numbers work in the class I was teaching.
100 pullups
150 pushups
160 situps
200 squats

Not only was my shoulder bothering me, but my arms were way too slow to jerk weight after all that upper body work.

All in all, my consistency with the lifts has started to return, gaining more confidence with every workout, except for with the jerk. Which has always been my weakness. (As is a shoulder that doesn't always feel 100%)

Jordan Glasser
12-01-2008, 03:21 PM
Monday December 1 2008

* Snatch - 57.5 (80%) x 1 x 4
* Clean & jerk -67.5 (80%) x 1 x 4 Did power jerks. Big time shoulder issues lately. My biggest problem overhead is bringing my head and chest through. I am not bad at this when doing power jerks, so I gave it a shot today.
* Front squat - 105 (90%) x 1 x 2
* Pull-ups - 24kg 2 x max Shoulder is buggered, good thing I have a treatment scheduled in an hour
* Hanging leg raise - 3 x 10
* KB cross-chops 12kg- 2 x 20

Jordan Glasser
12-02-2008, 03:45 PM
Tuesday December 2 2008

* Muscle snatch - (30kg) med-heavy double- First time doing these. Stayed light. Shoulder is still buggered, so I didn't want to push it with this movement.
* Snatch - 60 (85%) x 1 x 3
* Clean & jerk -70 (85%) x 1 x 3

3 rounds for time:
400 m row
45 sec rest
1:20, 1:25, 1:22***
***had a "customer" come in during the middle of rd 2. Did round 3 well rested.

Jordan Glasser
12-03-2008, 04:52 PM
Wednesday December 3 2008

* Snatch - 57.5kg (80%) x 1 x 3
* Clean & jerk - 70kg (80%) x 1 x 3
* Ab work of choice, GHD situps 3 x 10, GHD hip extensions, 3 x 10

Shoulder gets so buggered it's not funny. Pretty much makes my arm go numb. Not helping me improve on my jerks. Really not a good sign, it seems to get triggered when I nail a good jerk, pushing my head and shoulders forward upon receiving the bar. Looks like I'll be investing in my keeping it mobile.

Jordan Glasser
12-04-2008, 08:34 AM
Thursday December 4 2008

* Snatch - 55kg (75%) x 1 x 3
* Clean & jerk - (75%) x 1 x 3 Didn't finish, shoulder pain a little ridiculous.
* Short, light ab work

Jordan Glasser
12-06-2008, 07:17 PM
Saturday December 6th,

Today was supposed to be a max day. But....shoulder......
So, here's what I did:
Snatch
62.5kg Made
65 miss
65kg made

Clean and Jerk.
Stopped at 65 kg in the warm-up.

Back Squat
125 kg

Here's the shoulder dilemna
When dropping the weight from overhead, it really irritates the shoulder. It's very much muscular. The more I drop, the more I tighten up, and the more painful it becomes in that shoulder girdle. It feels like it's..... Pec minor, major, subscap, or even the deltoid. It does not at all feel stuctural, tendinous/ligamentous. So I don't really know where to go from here. Part of it feels like I should keep at it. But not only does dropping weight hurt, so does catching cleans, and front squat seems to set it off.
It seems to want to settle down quite easily. Meaning, it hurts, it's irritated, I stretch it out, wake up the next day, and it doesn't feel so bad. Until of course I start the process all over again.

It is my gut feeling that I shouldn't rest, but try and figure out what specifically is going on. Resting it won't allow that to happen. It may go away, but I'll never know why.

Jordan Glasser
12-08-2008, 03:26 PM
Sunday December 7th

A little metabolic work:
3 rds, 30 seconds of rest
3 BW Bench press
6 1.5 x BW DL
9 Burpees

51, 50, 48 seconds per round

Shoulder felt OK. Excited for the new cycle, and am hoping for the best in both ability to keep lifting overhead, and to improve my lifts.

Jordan Glasser
12-08-2008, 04:41 PM
Monday December 8 2008

* Back squat - 75% x 2 x 3
* 2 Sandbag clean to shoulder + 2 lunge - 4 sets
* Chin-ups - 3 x sub-max
* Ab work of choice

Back Squat:
went a little heavier, then finished as requested

90 kg x2x3
2 d-ball clean (20#) + 2 Lunge- 4 Sets
2 x 5 chin ups. nursing the shoulder, lowered the workload.
Mixed up ab work. Ab-mat sit ups, overhead sit ups, GHD hip extensions

Jordan Glasser
12-09-2008, 08:50 AM
Tuesday December 9 2008

* Snatch - 42.5 (60%) x 2 x 3
* Power clean & jerk - 60 (70%) x 2 x 3

3 rounds for time of:
10 24 kg KB swings - 30% BW
10 30# DB push press - 20% BW each
2:00

Jordan Glasser
12-10-2008, 03:35 PM
Wednesday December 10 2008

* Front squat - 90kg (75%) x 2 x 3
* Muscle snatch - 30kg (70%) x 2 x 3

3 rounds for time of:
10 20kg barbell (Sandbag N/A) Turkish get-ups - 25% BW
10 24" box jumps - knee+ 24"

12:46

I assumed my max FS is 120kg, but, it is clear that after today's session, that is a little high. I will use 110kg from now on to get my %'s. Until of course the next cycle rolls around, which by then I am hoping is back up to near 120kg.

Wow! was my left shoulder unstable. Having said that, it didn't hurt at all throughout the entire workout, which surprised the heck out of me-Muscle Snatch!

Jordan Glasser
12-12-2008, 06:27 AM
Thursday December 111th,

Supposed to be a rest day, but.....did the Crossfit WOD at my gym. Needed an extra body to even out the numbers.

Back Squat (5x5)
70
80
85
90
95

WOD: Done with a partner, and done blindfolded. More on that one later.

Farmers' walk 24kg KB 200m (approx. 100 m down, 100m up a slope)
5 rounds
3 DL's 100kg
6 24" Box Jumps (Didn't jump blindfolded, more of a step up and jump down)
9 burpees
Finish with Farmer's walk.

So, a blindfolded workout was quite the experience. For the most part I was really uncomfortable. Couldn't push it hard, even though I wanted to. I had a guide the whole time, so it's not like there was a lack of trust. But I felt queasy if I started to floor it.

Jordan Glasser
12-12-2008, 03:16 PM
Friday December 12 2008

* Power snatch - 42.5kg (70%) x 2 x 3
* Clean & jerk - 55kg (60%) x 2 x 3
Held off on the metcon, looks like I'll be hitting the Crossfit WOD with my crew here. We'll wait and see.

Metcon
Rocky Balboa

3 rounds
400m run
3 BS (60kg)/10 pullups
3 C&J (60kg)/10 ball slams 10kg
3 bench press (60kg)/10 alternating ball push ups
3 (24kg) kb snatch/10 Tire sledge Hammer 8#

17:45

Jordan Glasser
12-13-2008, 07:19 PM
Saturday December 13 2008

* Snatch - 80% x 1 x 3
* Clean & jerk - 80% x 1 x 3
* Good morning - light-med x 10 x 3
* Ab work of choice


Car wouldn't start today, leaving me with almost no time to train.

I snuck in 60kg snatch x1 x3

I hope to continue the WOD tomorrow sometime, but I don't see that happening without a car:(

Continued on Sunday December 14th
C&J 70 kg x1 x3

good mornings 40 kg x 10 x3
GHD Sit ups x10 x3

Jordan Glasser
12-15-2008, 10:21 AM
Monday December 15 2008

* Back squat - 100kg (83%) x 3 x 5
* Snatch deadlift - 80kg [110% (of snatch)] x 3 x 3
* Push press - 50kg (80%) x 5 x 5 This is a just guess for a %
* Pull-ups - (6, 8, 10 reps) x 2
* Weighted sit-ups - 3 x 10 with 20# med ball

Week 1 - Strength mesocycle 1

Jordan Glasser
12-16-2008, 03:38 PM
Tuesday December 16 2008

* Mid-hang muscle snatch - 25kg (60%) x 3 x 3
* 2-position clean (floor, mid-thigh) + 2 jerk - 50 kg (60%) x 4 sets

10-16-20 reps for time:
KB swings - 24kg (30%) BW
KB clean + 2 push press (each side) - 24kg (30%) BW
DNF

skipped the metcon. I nearly threw up during my last set of C&J. Waited before attempting the metcon. But would have definitely puked had a pushed to finish. An hour later I can still taste bile.

Made the metcon the WOD in my crossfit 6:00 am class. I did it with them in 13:30.
Pretty brutal and slow.....

Jordan Glasser
12-17-2008, 03:56 PM
Wednesday December 17 2008

* Front squat - 70, 75, 80 (70% x 3, 75% x 2, 80% x 1) x 3
* Snatch pull - 72.5 kg [100% (of snatch)] x 3 x 3
* Rack jerk - 60 kg push jerk, 80 kg split jerk (needed to press :mad: again.)start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single

3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW
4:10

Jordan Glasser
12-19-2008, 04:54 PM
Friday December 19 2008

* Power snatch - 45kg (75%) x 2 x 3
* Snatch balance - 75 kg (heavy single); 60 kg (80%) x 2 x 2

5 rounds for time:
8 kipping pull-ups
200 m row
7:20

Felt like I was dropping all that quickly in the snatch balance. Especially when the weight got heavy. And man, did I suck wind with the metcon.

Jordan Glasser
12-20-2008, 09:02 PM
Saturday December 20 2008

* Snatch - 65kg heavy single
* Clean & jerk - 80kg heavy single
* Back squat - 125 kg heavy single
* Ab wheel - 3 x 15 with olympic bar totaling 15 kg

I suck hard. This was a struggle of a day. I've been eating way too much food, I literally can't stop eating. I don't know why I get this way, but it's not the first time. It's usually sleep/stress related. But, those 2 things are pretty tough to solve overnight.

I was lucky to even get this workout done, this is not a good state of mind. Eating/feeling like crap.

Jordan Glasser
12-22-2008, 03:25 PM
Monday December 22 2008
BS: 105kg x3 x5
Clean DL: 100kg x3 x3
PP: 50kg x5 x5
Bent Row: 70kg, 52.5kg x8 x3
Weighted GHD: 12kg x3 x6


* Back squat - 85% x 3 x 5
* Clean deadlift - 115% x 3 x 3
* Push press - 83% x 5 x 5
* Bent row - test max; 77% x 8 x 3
* Weighted GHD sit-ups - 3 x 6

Jordan Glasser
12-23-2008, 04:55 PM
Tuesday December 23 2008

* Mid-hang muscle snatch - 25kg (62%) x 3 x 3
* 2-position snatch (floor, mid-thigh) -50kg (60%) x 4 sets

4 rounds for time of:
250 m row
7 sand bag power clean (subbed with KB) + push press - 12 kg KB (35%) BW
7:47

Notes, I messed up the weights for the 2 position snatch. But, stuck with the weight because it felt ok. Heavy, but ok.

and messed up the sandbags. I tried subbing them with med balls in a duffel bag. Abandoned that one quickly. Then messed up the weights for the KB, picked too heavy. Eventually by rd. 2 got it right.

Jordan Glasser
12-24-2008, 03:52 PM
Wednesday December 24 2008

* Front squat - 82.5 (75%) x 3, 90 (81%) x 1, 85 (77%) x 3, 90 (80%) x 1, 87.5 (79%) x 3
* Snatch pull - 72.5 (103%) (of snatch) x 3 x 3
* Rack jerk - 80 (heavy single); 72.5 (90%) x 1, 65 (85%) x 1 x 2

3 rounds for time of:
10 sand bag halfmoons - 25% BW
10 clapping push-ups

Changed the metcon- 2 reasons, 1- no sandbag, 2- I ran out of time and did the metcon I did with my crossfit class

6 rounds, resting 30 seconds between each round:

5 tire flips #325
5 burpees
5 wall ball #20
5 box jump 30"

1- 0:58
2: 1:04
3: 1:05
4: 0:59
5: 1:00
6: 0:58

Jordan Glasser
12-26-2008, 08:58 PM
Friday December 26 2008

* Power clean - 65kg (75%) x 2 x 3
* Overhead squat - heavy single 80kg - 65kg (80%) x 2 x 2

3 rounds for time of:
100 m sprint
15 kipping pull-ups
4:07

100m sprint unmeasured, just a guestimate

Jordan Glasser
12-27-2008, 05:41 PM
Saturday December 27 2008

* Snatch - heavy single
* Clean & jerk - heavy single
* Front squat - heavy single
* Ab work of choice

Snatch: 67.5kg
C&J: 85kg
FS: 115kg
GHD situps: 3 x 10
KB Chops: 2 x 10
100 Abmat situps

I felt a little better all around today. I did narrow my pulling stance a little, definitely seemed to have helped. Missed 2 70kg snatch attempts, but was close. Missed 1 90kg jerk, with a decent clean to get it up.
Front squat felt good.

Jordan Glasser
12-28-2008, 04:48 PM
Monday December 29 2008

* Back squat - 120kg (87%) x 2 x 4
* Snatch deadlift - 82.5kg (118%) (of snatch) x 2 x 3
* Push press - 52.5kg (85%) x 4 x 5
* Bent row - 55kg (80%) x 6 x 3
* Hanging leg raise - 3 x 15

Strength Cycle 1 - Week 3

Jordan Glasser
12-30-2008, 09:59 AM
Tuesday December 30 2008

* Muscle snatch - 30kg (65%) x 3 x 3
* Power clean (added jerk here)+ clean + jerk - 57.5kg (65%) (of clean & jerk) x 4 sets

20-15-10 reps of:
KB swings - 24kg (35%) BW
Kipping pull-ups

4:07

Holy forearm burn, can't type to save my life:eek:
I added a jerk in the clean complex, and did a bunch of light rack jerks for practice.
My jerk needs work, but I am stating to address specific things that seem to be helping. Tomorrow will be a good test.

I am starting to feel stronger. I adjusted my stance in the pulling position to be narrower. Either that has made a huge difference, or, that, along with strength gains over the last few weeks are starting to pay off.

And, I am eating way too much protein. It's been my way of overeating during the holidays. And, for the most part it's worked. I don't feel bloated, I don't feel like i have gained much body fat (although I gained a little) considering how many extra calories I'm consuming per day. While I am on the program, I will be looking at eating mostly protein and fats. Adding the odd High GI carb PWO, other then that aiming under 50g carbs per day. I will however up my carbs every few days when I feel depleted. Like today for example, it's carb time, I feel drained.

Jordan Glasser
12-31-2008, 10:22 AM
Wednesday December 31 2008

* Front squat - 92.5kg (80%) x 3 x 5
* Snatch pull - 75kg (105%) (of snatch) x 2 x 3
* Rack jerk - 80kg heavy single

3 rounds for time of:
500 m row
30 sit-ups
10 box jumps 24"

11:11

attempted 2 x 90kg jerk, missed them both, barely. gaining some confidence with this movement. Thinking a little less, making for more natural feeling. Still it's all about confidence getting under. Was pressed for time, so had to make some pretty big jumps. I'll work on technique later today or tomorrow.

Jordan Glasser
01-02-2009, 01:47 PM
Friday January 2 2009
* Tall snatch - 20kg (30%)x 3 x3
* Power snatch + snatch - 45kg (65%) x 4 sets
* Snatch balance - 85kg heavy single

For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball

4:15
used 14# ball to a 12 ft target, 14 was too light.

Jordan Glasser
01-04-2009, 03:58 PM
Monday January 5, 2009

Back squat - 117.5kg (90%) x 2 x 2
Snatch pull - 75kg (107%) (of snatch) x 1 x 2
Press - 55kg (80%) x 4 x 4
Weighted GHD sit-ups 20# Med Ball - 3 x 10
Russian twists - 16kg KB 3 x 20
Strength Cycle 1 - Week 4

I'm pretty sore from saturday, GHD raise was pretty punishing.

Jordan Glasser
01-06-2009, 12:56 PM
Tuesday January 6 2009

Muscle snatch - 40kg (70%) x 3 x 3
Clean + push jerk + hang clean + jerk - 55kg (60%) x 3 sets

4:45
3 rounds for time of:
200 m sprint
20 kipping pull-ups

Run was more the 200m, Starts with downhill, turnaround, and then uphill in return.

Jordan Glasser
01-07-2009, 02:04 PM
Wednesday January 7 2009

Front squat -115kg heavy single (~90-95%)
Rack jerk - 70kg (80%) x 1 x 3

3 rounds for time of: 8:10
400 m row
10 box jumps 30"
5 clapping push-up

Jordan Glasser
01-08-2009, 03:50 PM
Thursday January 8 2009

Snatch balance + 2 overhead squats - 55kg (65%) (of snatch balance) x 3 sets
Tall snatch - 25kg (35%) (of snatch) x 2 x 3
Pull-ups - 3 x 20kg max
Hanging leg raises - 3 x 15

Jordan Glasser
01-10-2009, 05:37 PM
Saturday January 10 2009

Snatch - max attempt 67.5kg
Clean & jerk - max attempt 85 kg
Front squat - max attempt 110 kg
Ab work of choice- ghd situps 3x15

Pretty shitty day of lifting, felt like I should have been able to make heavier weights. to sum it up, I was a little sloppy in technique, felt a little tighter then I'd hope, and would have like a little more bounce in my step.
Next time!!!!

Jordan Glasser
01-12-2009, 09:03 PM
Monday January 12 2009

Snatch - 60kg (85%) x 1 x 4
Clean & jerk - 75 (85%) x 1 x 4
Front squat - 95kg (85%) x 2 x 3
10 (GHD sit-up + 2 Russian twists) - 3 sets- didn't do these, had to pair off in a crossfit class, shared the following work.
Did Half of:
1600 m row
60 swings 24kg
60 box jumps
60 box jumps
60 push ups
60 OH squat 30 kg
60 wall ball 20#
20:00

Jordan Glasser
01-13-2009, 01:46 PM
Tuesday January 13 2009

Power snatch - 80% x 2 x 3
Power clean & jerk - 80% x 1 + 2 x 3. not too sure what this means. I did it for a single. Then double for a set of 3.
3 rounds for time of:
15 kipping pull-ups
10 KB snatch (swing) - 25% BW
P Sn: 50kg
P C&J: 60kg
Metcon: 2:47
16kig KB
I somehow believe that I am splitting with the wrong foot forward. Great revelation to happen 3 years into the sport. And although it feels weird as hell, slow, and uncoordinated, I seem to push under the weights. Which seems to never occur. So, as much as i feel like I am starting from scratch, it's almost like I am in the same place I'd be regardless. So, I am going to give it a few weeks. Perhaps training both methods, seeing as neither are very good, or rather both can use some work. And see what a trained eye sees after a month or so of training.

As a note, I've had a sore wrist for the last 2 training sessions. Not too sure if it occured when sleeping, or playing hockey. Taping has done the trick, hoping that it goes away by tomorrow.

Jordan Glasser
01-14-2009, 03:18 PM
Wednesday January 14 2009

Snatch - 60kg (85%) x 1 x 4
Clean & jerk - 75kg (85%) x 1 x 4
Back squat - 110kg (85%) x 2 x 3


For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees

5:25

Day 2 of backwards jerks. OVerall not too bad. What's weird is my cleans feel backwards now too........

Jordan Glasser
01-16-2009, 01:01 PM
Friday January 16 2009

Power snatch - max attempt (only 1 attempt at record)
Power clean - max attempt (only 1 attempt at record)
3 sets of:
A. Pull-ups - max reps
B. Knees to elbows - 15

PSn: 62.5kg
PCl: 80kg
PU: 8, 8, 8
K-E: 3 x 15

Backed off on the pull-ups, didnt' want to stress my shoulder. Not that I could have pulled off many more reps, I just didn't want to reach failure.
Practiced my jerks Switch. Still really weird.

Jordan Glasser
01-17-2009, 09:33 PM
Saturday January 17 2009

Snatch - 65kg 90% x 1 x 2
Clean & jerk - 80 kg 90% x 1 x 2
Front squat - 102.5kg 90% x 2 x 2
Ab work of choice
GHD sit up: 3 sets of 20

did some rack jerks, switch. Still feeling rather weird, and inconsistent as hell.

Jordan Glasser
01-20-2009, 08:36 PM
To my disappointment, and excitement I will cease following the CA WOD. For the main reason, without a lifting partner and someone to coach my lifts, I continue to make critical errors in technique. Ones that I am aware, but are having trouble fixing. I will be doing crossfit mainsite WOD's. I will try to warm up with olympic lifting practice, focusing on drills, as well as lighter versions of the full lifts.

January 18, 2009
SUNDAY 090118

Hang power clean 1-1-1-1-1-1-1 reps

I was sloppy and didn't clean more then 75kgs. I practiced mostly at 60kgs.

TUESDAY 090120

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

35:23

Not happy with my deads, I was convinced it was too heavy before I started the WOD, and that played with my head.

Jordan Glasser
01-21-2009, 12:50 PM
WEDNESDAY 090121

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

20:00

Jordan Glasser
01-22-2009, 07:53 AM
THURSDAY 090122

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

12:00

Jordan Glasser
01-25-2009, 11:48 AM
SATURDAY 090124

"CrossFit Total"

Back squat, 1 rep, 135kg
Shoulder Press, 1 rep, 70kg
Deadlift, 1 rep, 140kg

total
345

only did 2 DL's, ran out of time, and i missed attempt #2

Jordan Glasser
01-25-2009, 03:38 PM
SUNDAY 090125

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

r1 3:15
r2 4:14
r3 5:00
r4 5:05
r5 5:05

22:39

Wow am I dehydrated. Overall this workout went exactly how i expected. One time through unbroken, then just trying to hold on....

Jordan Glasser
01-26-2009, 12:01 PM
MONDAY 090126

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

13:15

Jordan Glasser
01-29-2009, 08:31 AM
WEDNESDAY 090128

Thruster 1-1-1-1-1-1-1 reps
40,50,60,70,75,80

THURSDAY 090129

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
12:00

Jordan Glasser
01-30-2009, 04:25 PM
FRIDAY 090130

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.
25
20
17
20
15
25

Jordan Glasser
04-13-2009, 10:10 AM
Monday April 13 2009

Snatch - 50kg (70%) x 2 x 3
Snatch pull - 62.5kg (90%) (of snatch) x 3 x 3
Snatch deadlift - 62.5kg (90%) (of snatch) x 3 x 3

Did this in at 8:00am.

Front squat - 82.5 kg (75%) x 3 x 5
Weighted (20# weight vest) GHD sit-ups - 3 x 8

finished the WOD at 10:00am

Jordan Glasser
04-14-2009, 03:49 PM
Tuesday April 14 2009
split wod in 2-
8:00 am
Muscle snatch + 2 snatch balance - take to heaviest MS possible 42.5 kg
Overhead squat - 68 kg (80%) x 1; 55 kg (65%) x 2 x 2
Power clean + push jerk - 60 kg (80%) (of PC) x 1 x 4


3 rounds for time of:
10 sandbag Turkish get-ups (bag on shoulder) - 30% BW-subbed KB 16kg
20 kipping pull-ups
11:30
@ 5pm

Jordan Glasser
04-15-2009, 07:17 PM
Wednesday April 15 2009

Clean & jerk - 60 kg (70%) x 2 x 3
Clean pull - 80 kg (90%) (of clean) x 3 x 3
Clean deadlift - 90 kg (100%) (of clean) x 3 x 3
Back squat - 100 kg (75%) x 3 x 5
Hanging leg raise - 3 x 10
KB sidebend - 3 x 10 (24 kg)

Jordan Glasser
04-16-2009, 05:59 PM
Thursday April 16 2009

Jerk - 80 kg heavy single; 60 kg (80%) of that x 1 x 3
2-position snatch (floor, mid-thigh) - 42.5 kg (60%) x 3 sets
2-position clean (floor, mid-thigh) - 55kg (60%) x 3 sets

4 rounds for time of:
300 m row
5 push press - 55 kg (75%)
7:45

Was tired all day today. A bit of a long week for sure. Not enough sleep. But, did my best to get psyched for the workout. Would have loved to split this day in 2, but that didn't work out.



As of monday, I'm weighing in at 172#. Probably the heaviest I've been in years. Not at all lean, I'd estimate between 12-14% BF. (Electronic scale)

Jordan Glasser
04-19-2009, 06:12 PM
Saturday April 18 2009

Snatch 65kg - heavy single
Clean & jerk 75kg- heavy single
Front squat 110kg- heavy single

it wasn't that heavy work, but was ok. Jerking backwards sure feels backwards. Achilles issue right now. I'm saving the metcon until later in the day.

25-20-15-10 reps for time:
Kipping pull-ups
Knees to elbows

didn't do the metcon, no time was my excuse.

Jordan Glasser
04-20-2009, 12:42 PM
Monday April 20 2009

Snatch - 52.5 kg (75%) x 1 x 4
Snatch pull - 70 kg (95%) x 3 x 3
Snatch deadlift - 72.5 kg (103%) x 3 x 3
Front squat - 85 kg (78%) x 3 x 5
Windmill - 3 x 5/side 16kg

Jordan Glasser
04-21-2009, 07:03 PM
Tuesday April 21 2009

Overhead squat 80 - heavy single
Muscle snatch 52.5 - heavy single
Power snatch - 55 80% x 1 x 4


3 rounds for time of:
100 m sprint
10 broad jumps
20 kipping pull-ups

6:20


Did the metcon in the AM, at 8:00.

Jordan Glasser
04-22-2009, 12:59 PM
Wednesday April 22 2009

Clean & jerk - 60 kg (75%) x 1 x 4
Clean pull - 90 kg (95% (of clean) x 3 x 3
Clean deadlift - 92.5 kg (103% (of clean) x 3 x 3
Back squat - 92.5 kg (78%) x 3 x 5
Hanging leg raise - 3 x 15

Jordan Glasser
04-23-2009, 09:46 AM
Thursday April 23 2009

Hang muscle snatch - 40 kg (75%) x 3 x 3
Snatch - 40 kg (60%) x 3 x 3
Clean & jerk - 60 kg (60%) x 2 x 3


3 rounds for time: wore a 20# vest for the wod
10 sandbag Zercher cleans (subbed 32 kg kb 2 handed clean) - 50% BW
50 m farmers walk 32 kg kb - 40% BW/side
10 Turkish get-ups - 12 kg kb 25% BW sandbag on shoulder

14:30, I did at 8:00am

Jordan Glasser
04-25-2009, 04:54 PM
Saturday April 25 2009

Snatch 65 kg- heavy single
Clean & jerk 80 kg- heavy single
Back squat 120 kg - heavy single
Stiff-legged deadlift 75 kg- 3 x 5 heavy


3 rounds for time:
10 burpees
10 kipping pull-ups
2:34

Jordan Glasser
04-27-2009, 11:58 AM
Monday April 27 2009

Clean & jerk - 60 kg (75%) x 1 x 3
Snatch pull - 67.5 kg (97%) x 3 x 3
Snatch deadlift - 72.5 kg (105%) x 3 x 3
Front squat - 90 kg (81%) x 3 x 5
Stiff-legged DL (60,80,80) kg - 3 x 5

Jordan Glasser
04-28-2009, 10:31 AM
Tuesday April 28 2009
@ 10am
Muscle snatch 50 kg- heavy single
Snatch balance 75 kg- heavy single

3 rounds for time of: Modified this one in many ways
wore a 20# vest
8 DB push press - 30% BW each 30# db's(way too light)
12 kipping pull-ups
16 KB swings - 40% BW (24 kg, a little from rx'd)

5:13

Did at 8:00am

Jordan Glasser
04-29-2009, 12:38 PM
Wednesday April 29 2009

Back squat - 100, 100, 105, 110, 110 kg (81%) x 3 x 5
Power snatch + snatch - 35, 40, 45 (50% x 2 sets; 55% x 2 sets; 60% x 3 sets)
Clean pull - 87.5 kg (97%) x 3 x 3
Clean deadlift - 95 kg (105%) x 3 x 3
Weighted GHD sit-ups - 3 x 10
20# weight vest

Starting to feel stronger.....

Jordan Glasser
04-30-2009, 11:35 AM
Thursday April 30 2009

Jerk - 60, 65 kg (80%) x 2 x 2; 70 kg (85%) x 2 x 2
Jerk dip squat 80, 85, 90 - 90% (of jerk) x 3; 95% x 3; 100% x 3
Snatch push press - 50 kg 70% (of snatch) x 5; 52.5 75% x 5; 55 kg 80% x 5 x 2

7 rounds for time:
5 kipping pull-ups
5 box jumps 30"

3:10

Jordan Glasser
05-01-2009, 08:55 PM
Saturday May 2 2009

Snatch - heavy single 65kg, missed 3 attempts @70, should have had them.
Clean & jerk - heavy single 85kg, missed 90kg jerk, pissed, I should have had that one too:(
Back squat - heavy single- 125 kg

Did the metcon on friday night- Didn't want to have a long workout tomorrow, but I think I may regret this decision tomorrow :)
40-30-20 reps for time of:
Push ball (20 # wall ball)
Jumping ring pull-ups
Sit-ups (anchored sit-ups, haven't done those in ages)

9:54

Jordan Glasser
05-04-2009, 04:49 PM
Monday May 4 2009

Snatch - 52.5 kg (75%) x 1 x 3
Clean & jerk - 62.5 kg (70%) x 1 x 3
Snatch pull of 3"(used 2") riser - 62.5 kg (90% (of snatch) x 3 x 3
Front squat - 95 kg (84%) x 2 x 4
Stiff-legged deadlift - 85 kg 3 x 5 (add weight from last Mon)
Hanging leg raise - 3 x 15- My shoulders are pretty wrecked, so I did these off of rings, in much smaller sets, totalled 45 reps.

Jordan Glasser
05-05-2009, 08:25 AM
Tuesday May 5 2009

Mid-hang muscle snatch - 40 kg (75%) x 3 x 3
Snatch balance + 2 overhead squats - 52.5 kg (75% (of snatch) x 3 sets

For time:
500 m row
5 (1 Sandbag shoulder + 2 walking lunges)
2 rope climbs
10 sandbag power cleans
2 rope climbs
500 m row
8:17

I forgot how painful rope climbs can be. And I hardly had to do any!

Jordan Glasser
05-06-2009, 06:24 AM
Wednesday May 6 2009

Power snatch - 52.5 kg (75%) x 1 x 3
Power clean & push jerk - 67.5 kg (75%) x 1 x 3
Clean pull off 3" riser - 81 kg (90% (of clean) x 3 x 3
Back squat - 115 kg (84%) x 2 x 3 - follow each set immediately with 3 box jumps
Turkish get-up sit-up - 3 x 5/side- did random ab work including turkish get-ups, but not as prescribed

Jordan Glasser
05-07-2009, 02:08 PM
Thursday May 7 2009

Jerk - 67.5 kg (75%) x 3 x 3
Push press - 52.5 kg 82% x 4 x 4
Jumping squat - 117 kg (90% (of back squat) x 3; 125 kg (95%) x 3; 140 kg (100%) x 3
did strength work at 10 am.

Did Metcon first, at 8:00 am
5 rounds for time:
5 KB swings - 32 kg (40% BW)
10 sit-ups
50 m sprint
30 sec rest
7:38 (approx 30 rest between rounds, a little longer by a bit)

Jordan Glasser
05-09-2009, 05:50 PM
Saturday May 9 2009

Snatch - heavy single 65 kg
Clean & jerk - heavy single 90 kg (jerk was pressed out.)
Front squat - heavy single 110 kg
Did the lifting at noon.

@ 5:45
3 rounds for time:
"Max" kipping pull-ups (as many as you can perform uninterrupted)
10 box jumps - mid-thigh +
35,13,11
30" box
5:10

I have a seminar I'm doing on the kip, so I held back some as I felt the skin about to tear, along with my lats and forearms

Jordan Glasser
05-11-2009, 10:49 AM
As I expected, I am super tight from max pull-ps, even though I held back a little. In fairness, I did over 200 for that day. My lats, hands, shoulders are not all that co-operative this morning. We'll see how the lift goes.

Monday May 11 2009

Snatch - 55 kg (80% x 1 x 3
Clean & jerk - 63 kg (70% x 1 x 3
Snatch pull - 70 kg (100% (of snatch) x 2 x 3
Front squat - 100 kg (87% x 1 x 5
Weighted GHD sit-ups - 3 x 10, 20# vest

Jordan Glasser
05-12-2009, 02:10 PM
Tuesday May 12 2009
Waited until 4:30 to start strength work. A little less stiff. Did the jerk behind the neck.0
Jerk - 90 kg heavy single; 80 kg (90%) x 1; 70 kg (80%) x 1 x 2
Push press - 55 kg (84%) x 3 x 3
Muscle snatch - 50 kg heavy single

3 rounds for time of:
20 kipping pull-ups
10 overhead sandbag throws

changed metcon:
20 pull-ups
10 d-ball overhead throws 20#
10 sledge hammers 20 # sledge
8:18
Did metcon at 11:30. I am still really tight from saturday, and from eating grains. Sooooo tight, it's painful. I don't know how I am going to jerk feeling this way, but I'm trying to loosen up to do the work. If not, I'll change it up.

Jordan Glasser
05-13-2009, 08:52 AM
Wednesday May 13 2009

Clean & jerk - 70 kg (80%) x 1 x 3
Snatch - 50 kg (70%) x 1 x 3
Clean deadlift - 110 (109%) (of clean) x 2 x 3
Back squat - 117.5 kg (87%) x 1 x 5; follow each set with 3-34.5"box jumps
Knees to elbows - 3 x 15
KB sidebend - 3 x 10/side 24 kg

Jordan Glasser
05-14-2009, 10:03 AM
Thursday May 14 2009

Snatch balance - heavy single
Jerk - 62.5 kg 70% x 3 x 3
Muscle snatch 40 kg - 75% x 2 x 3
Mid-hang snatch 42.5 kg- 60% x 3 x 2; 65% x 2 x 2

3 rounds for time of:
300 m row
10 Turkish get-ups (5/side) - 30% BW

Had to ditch this workout. I am on my way out of town, vancouver and seattle. I'll be lifting on Saturday with my old weightlifting coach, Sam Maxwell, and hopefully squeeze a few more sessions while I'm down there. I'll be gone for around 5 days or so.

Jordan Glasser
05-19-2009, 09:19 AM
Saturday's training session
May 16th

Snatched 60 kg -many reps
worked on technique
Clean & jerk 80 kg x1 x2
BS- 100 x5, 110 x4, 115 x3, 120 x2 (missed #2), 122.5 x1 (missed)
100 x5.

Biggest things I was working on.
Squat, hips under at the bottom. Wow, didn't realize how bad that habit developed.
In the snatch, I have a bad habit of not exploding up, at times not leaving my feet, and bouncing the bar off my hips.

Not metcon, but sure did alot of biking on my fixed gear over the last few days. 2 hours plus today, same or more yesterday.

Sunday May 17th.
rested, did some biking, but for the most part pretty mellow.

Monday May 18th
Hanging out at crossfit Level 4 with Scott, did some squatting, easy.
95 x3 x4
then a metcon that involved a ton on toes to bar and push-ups. I took it really easy, but still got a quite a few reps in.
Later, weightlifted.
70 kg x1 x2
snatch pull 75 kg x2 x3
BS stop squats
90 x3 x3
95 x3 x2

Definitely tired by the end of the day. Plus I had to ride my bike home after the workout. A half hour fixed gear trek in the rain. It was fun, and surprisingly felt strong.

Again, worked on upwards explosion, leaving my feet, and not banging the bar into my hips.
Worked well at 65kg, bad habits kicked in at 70, but, I didn't miss at that weight, and it's been a while since I hit 70. good confidence builder.

I think the habit of bouncing the bar into my hips comes from my first pull. I am much better at keeping it close, and haven't adjusted anything in the second pull. It's time to really focus on that, or rather stop trying to pull the bar in close, it's already there.

Jordan Glasser
05-20-2009, 05:03 PM
tuesday

C&J
92.5 kg pressed out the jerk a bit, but good day.
0 misses, 2 @ 90 which I haven't done in a long time.
Clean pull 100 kg x 2 x 4
A few front squats @ 70 kg. I was pretty tired by then

Jordan Glasser
05-22-2009, 05:16 PM
Wednesday May 19th

Snatch 70 kg
snatch pull 80 x 3, 85 x 3, 90 x 3
BS 120 x 1

That's the end of my coached lifting sessions. I got so much out of it, it's insane. If I only had people to lift with, and a coach to help.

I'll be back to the CA Wod. Today I will do a bit of my own things.
Thursday was a rest day, travelled.

Friday :
Clean & jerk, stopped at 85 kg. clean felt ok, jerk was a little subpar. Tight shoulders. Left the gym for the afternoon.
BS
70 x 5
90 x 5
100 x 5
105 x 5
110 x 5

Jordan Glasser
05-26-2009, 08:27 AM
monday may 25

snatch 65kg, missed 70 twice:(
clean and jerk 85 kg
snatch pull 80 x3, 90 x 3
stop squat BS
90 x 3
100 x 3
105 x 3

Jordan Glasser
05-26-2009, 04:35 PM
tuesday may 26th
snatch 70 kg
snatch pull 90 kg x 3 x 2
a little core work, not much

Jordan Glasser
05-27-2009, 02:01 PM
Clean & Jerk: 92.5 kg max effort,
zero misses in the session, but that's a weight I haven't got overhead for a while, so I stopped. Could have cleaned more. Don't know about the jerk.
Front Squat: 110 kg heavy single
Might have been able to squeeze out a few extra kg's, but felt ok.

Jordan Glasser
05-29-2009, 12:05 PM
Thursday May 28

Chest was a little sore from yesterday. Not too sure why. Heavy jerks?

Small metcon, with weighted vest
Lunge 40 steps
2 tire flips
2 box jumps 26"
10 20# sledge to tire (5 per/arm)

5 rounds, didn't time.

Friday May 29.
Lighter practice
Rack Jerks: 40 x 2
50 x 2
60 x 1 x 5
SLDL: 60 kg x 5 x 3
Various core work, ab wheel, ab mats and hip extensions.

kept it easy, am going to skate the bowl for the first time this year, I want my legs to fresh. And want to hit it hard tomorrow.

Jordan Glasser
05-30-2009, 01:29 PM
Saturday May 30

Got stuck doing crossfit with the class
Did about
75 pull ups
100 push ups
110 sit ups
130 Squats
1000m row

Snatched 65 kg, missed heavier weights
90 kg snatch x3
20 reps BS 80 kg

Jordan Glasser
06-01-2009, 01:04 PM
monday june 1,

Clean & jerk. 90 kg
missed the jerk on 95 kg

Everything felt pretty good today, strength, technique. My pecs were tight from the weekend, I'm surprised I jerked 90.
20 rep BS
90 kg. keeping it racked was the hardest part...... Legs felt good.
Skipping ab work, will try and get to it later. I hope to skate this afternoon.

Jordan Glasser
06-04-2009, 06:24 AM
Wednesday June 3rd,

snatch, 70 kg, missed 75 kg by a hair..... :(
snatch pull 95 x3
BS 20 rep max- widow makers
95 kg

As hard as the squats were, I definitely felt I could go heavier.....
100 next time

Mom's in town this week, not much time to train, might have to skimp on some work.

Jordan Glasser
06-04-2009, 10:15 AM
Thursday June 4th,
Short metcon
400 m run
then 2 rounds
2 tire flips
5 burpee tire jumps
10 oh Sledge hammers
10 kb swings
finish with 400m run
7:28

Jordan Glasser
06-05-2009, 01:04 PM
Friday June 5th

Clean and Jerk: 90 kg
cleaned 95 kg, no jerk attempt, choked on chalk when standing, couldn't compose for the jerk.

Widow makers
100 kg
This is by far the weirdest workout ever, still feels the same as when I started with 80, the hardest reps are 3 through 7, followed by the last 2.

Jordan Glasser
06-11-2009, 06:21 AM
wed june 10

105 kg widow makers
couldn't hold the bar on my back very well, sore lower back because of it. legs are fine today (next day)

Jordan Glasser
06-17-2009, 09:50 PM
Updates because I fell behind in training and loggging.
Needed a couple of days off from widow makers, the "laziness" in between reps of widow makers destroyed my lower back.
Friday June 12th
2000m row, 7:36

Saturday June 13th

did a little snatching, not much, nothing to write home about

Sunday june 14th, off.

Monday june 15th
snatched 70 kg, could manage no more. But, i did feel rather week doing that day.

chose to join a crossfit class.
15 minutes AMRAP
5 thrusters, 42.5 kg
10 pull ups
15 sit ups

9 rds complete

Tuesday June 16th
Sore from yesterday, from sit ups and pull ups
Did a varied, short metcon. Under 7 minutes:
30" box jumps, hip extensions, kb snatches, sledge hammer to tire

Wednesday june 17th
21-15-9
KB swings 24kg
Box jumps 24"

3:30

went swimming and played tennis shortly after.

And, it'd be important to note, I am on zone. Or at least trying to cut a bit of weight. under 160, 155-70kg

Jordan Glasser
06-18-2009, 05:04 PM
Thursday June 18

a couple of quick metcons

500m row
followed by 3 rounds
10 box jumps 24"
10 KB Swings 24 kg

4:30

followed by 5:00 min
AMRAP
5 pull ups
10 thrusters 20kg
15 SDHP 24kg KB

3 rounds + 21 reps

Still a little sore in general, abs, chest, etc. Hoping to wake up feeling strong and weightlift tomorrow.

Jordan Glasser
06-19-2009, 01:06 PM
Friday June 19
Snatch 65 kg, missed 70, then decided to back off, still sore from Crossfit stuff
C&J 70kg, stayed there, kept it easy.....experimented with a narrower grip, shoulders feel good, jerk is feeling stronger
Back Squat, kept it lighter
100kg x3 x3

Jordan Glasser
06-21-2009, 05:58 PM
sunday June 21

Snatched 60 kg for many attempts. working on fixing errors.
C&J 70kg. same protocol

front squat 100kg

I hope to have a lifting partner tomorrow.

Jordan Glasser
06-22-2009, 07:04 PM
monday June 22,
Did a couple of metcons in the am
21-15-9-6-3
high hang power cleans 40kg
box jump 24"
7:00

an hour later

250m row
20 oh lunges 20kg
20 kb swings
20 push press 20kg
10 pushups
500 m row
20 oh lunges 20kg
20 kb swings
20 push press 20kg
10 pushups
250 m row
11:25

clean and jerk 85 kg

back squat 120kg x1
my back is not right since my last bout of widow makers.

Jordan Glasser
06-24-2009, 09:42 PM
Wednesday June 24th,

rested yesterday, my back was in a bad way. Had acupuncture today, and feel like I'm good. I almost did the Crossfit football wod tonight, but backed off. Which was smart.

Rowed 5k instead. Started slow, and eased into it. finished at 20:45.

Jordan Glasser
06-25-2009, 05:10 PM
Thursday June 25

So, yes, my back has been troubling since widow makers. So, I am trying to be smart, keep training, and use this as a way to specialize. Even if it's for a week, because I don't envision a problem for much longer.

7 rounds:
400 m run
10 push ups
10 hip extensions
10 GHD sit ups

22:40

rested approx 1:30

1000m row
3:47
Tried pacing as if it were for long distance rowing. My goal is to row for any distance and be able to hold a sub 2:00 minute pace.

Jordan Glasser
06-26-2009, 05:20 PM
friday june 26,

Did Annie,
50,40,30,20,10
double unders
situps

13:14

My double unders are terrible!

Jordan Glasser
07-01-2009, 05:22 PM
Monday june 29,

back squats
sets of 5 finished at 100kg
then did a wod
5 db 30# single arm PP
5 30' box jumps
8 rounds for
5:13

Tuesday June 30
Snatched 60 kg, kept it easy to test my back. Felt good.

5 rounds
200 m run
5 DL 90kg
10 burpees

10:12

Wednesday july 1

5k row

19.59.5

Jordan Glasser
07-02-2009, 08:07 PM
Thursday July 2,

Jerk practice

80 kg

felt pretty good. Shoulders were somehow not tight, narrowest grip I've used in months!

Jordan Glasser
07-03-2009, 05:13 PM
Friday July 3

Snatch up to 60kg. Stayed there, didn't go up. Hammy still bugging me a little so I didn't push weights
C&J: 70 kg

10 minutes of
10 double unders
10 pullups
10 pushups
10 situps

6 rounds

Jordan Glasser
07-06-2009, 12:56 PM
Saturday July 4,

Did a metcon with my class
350 m row
5 burpee broad jump
200 m ball toss run
40 kb swings 24kg
40 wall ball 20#

16 minutes

Sunday July 5

10 rounds
sprint width of soccer field
10 pushups
jog back

Monday july 6,
c&J up to 70 kg
clean pulls
90 x3 x3
BS
90 x 3
100 x 3
110 x2

squat didn't feel that solid. And, don't want another set back, so didnt push it.
4 hours later
4 rounds
200m run
5 kb swings 32kg
10 pullups
15 ghd sit ups
11:30

Jordan Glasser
07-08-2009, 06:27 AM
tuesday july 7,

snatch 67.5 kg x1 x2
snatch pull 90 kg x3 x3

quick metcon
10 broad jumps
15 pushps

4 rounds
3:30

much later that night
Front squats, but my legs were toasted from jumping.
70 x5
80 x4
90 x2
100 x1

Jordan Glasser
07-09-2009, 05:36 PM
thursday July 9

250 double unders
75 DB snatch 30#

16:59

Double unders were actually pretty good.
broke it into 12 sets

Back Squats
60 x3
80 x3
100 x3
110 x3
Want to squat more, but will stop here. Back fear is still there.

Jordan Glasser
07-13-2009, 01:17 PM
Friday July 10

Clean & Jerk 90kg, missed jerk

OH squat 80 kg single
FS
70 x3
90 x3
100x1
110x1

Ran for 40 minutes, correction, jogged for 40 minutes

Saturday July 11,

Power clean and jerk for practice.
stayed at 60 kg.

10 minutes, every minute on the minute of:
2 clean pulls 90 kg
2 jerks 60 kg

Legs are dead. I was heavily on a ketogenic diet all week. Feel the lack of fuel in the legs, especially after the run. (Stiff for sure)

Hope to play some tennis this afternoon and work it all out.

finishing with some core work,
ab wheel
GHD moves
pushups windshield wipers


2 hours later, run sprints
60 sec on 60 rest
60 on 50 rest
60 on 40 rest
60 on 30 rest
60 on 20 rest
60 on 10 rest
60 on 20 rest
60 on 30 rest
60 on 40 rest
60 on 50 rest
60 on

Jordan Glasser
07-13-2009, 05:32 PM
Monday july 13

snatch as warmup

up to 67.5kg. Missed a bunch at 70, which is fustrating.
snatched pulled twice at 90 kg, felt terrible, threw in the towel.

3 hours later
annie
7:00

BS
60 x5
90 x2
110 x2
115 x2
120 x1, then failed the second rep.

Jordan Glasser
07-14-2009, 10:39 AM
Tuesday July 14th
Five rounds for total reps of:
Front Squats Body Weight, 20 seconds
Rest 40 Seconds
Bench Press Body Weight, 20 seconds
Rest 40 Seconds
Sprint 100 Meters
Take the rest of the minute for rest.
1 2 3 4 5
FS 6 5 6 6 6
BP 6 6 5 5 4
Sp 17 16 16 16 15

Body weight
75 kg 165lbs

Jordan Glasser
07-17-2009, 06:13 AM
Wednesday july 15

DL, heavy single
up to 145kg
failed at 150kg

7 minutes of amrap
25 consecutive double unders

4, however had 2 x 24, 2x23, and 2 more over 20

Jordan Glasser
07-17-2009, 09:53 AM
Friday july 17th,

warm-up with some hang power cleans
stayed at 80 for a few singles

9 on 7
Complete 5 rounds for time of:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find) used a 20kg plate

and switched to front squat thrusters, my shoulders don't like rack thrusters

11:40

i messed up the reps, did 7 thrusters, and 9 slams.

Before a game of tennis, I did seven half gassers
I had time to kill before, but didn't get through all 12 (prescribed)
Probably appropriate that I only did seven rounds (on the minute)

Jordan Glasser
07-18-2009, 02:47 PM
SATURDAY, 07.18.09: DAILY WOD
5 rounds for time of:
6 Power Snatch 50 kg (modified from 60kg, for the obvious reason)
10 Box Jumps 24" box

9:15

Jordan Glasser
07-20-2009, 01:12 PM
MONDAY, 07.20.09: DAILY WOD
warm-up with c&j
stopped at 80kg


Religion
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"

*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.

time: 9:40

I changed the game plan for this WOD:
Didn't do max reps, in fear of back. And didn't allow too much rest between reps.
I squatted 75kgs for 10 reps.
Compare to 042309

Jordan Glasser
07-21-2009, 08:22 AM
TUESDAY, 07.21.09: DAILY WOD
Gorda Fran
Perform for time:
21, 15, 9
Thrusters 135 lbs
Pull Ups
Post times to comments.

11:30

Jordan Glasser
07-23-2009, 05:01 PM
THURSDAY, 07.23.09: DAILY WOD
Perform for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettlebell Swing - 2 pood
Sprint 100 yards
Start with 10 Kettlebell Swings. Sprint 100 yards. Perform 9 Kettlebell Swings. Sprint 100 yards. Perform 8 Kettlebell Swings. Sprint 100 yards...down to...1 Kettlebell Swing. Sprint 100 yards.

7:40

warmed up with some C&J, 70 kg. Did go too heavy due to sore hammy from yesterday, and didn't squat too deep.

The WOD felt pretty good, especially the swings. Runs were hard, and I was also holding back as to not pull on that hammy.

3 hours later.
Jogged lightly, worked on my pose, as I am attending a cert in a few weeks.

messed around with Bench and abs
60 x 5
70 x 5
75 x 5
80 x 5
80 x 5

Jordan Glasser
07-24-2009, 01:12 PM
Amateur/Collegiate/Professional
On the minute:
Perform 3 Power Cleans on the minute for 12 minutes.
*Start the clock. At the top of every minute perform 3 Power Cleans.
*Use a maximal weight. At least 80% of 1 RM
*Perform 5 Pull Ups for every rep not complete. Complete at end of 12 minutes.

did 70 kg for the first 11 rounds. Not to say that it was easy, but had zero misses. So, for the last round, bumped up to 80, and missed the last 2 reps. so maybe it was the right weight.

THURSDAY, 07.23.09: DAILY WOD
<< Return to Main Blog
Sprints
8 rounds of:
50 yard sprints

*The focus is to run at maximal speed for all 8 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints
Post fastest time to comments.
all times between 7-8 sec.

Jordan Glasser
07-25-2009, 08:55 AM
Death By Tabata
Perform:
Tabata Deadlift and Burpee
Professional - 275 lbs
Collegiate/Amateur - 185 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
*The entire workout should take 8 minutes.
1 2 3 4 5 6 7 8
DL 7 6 6 6 6 6 6 6
Bu 7 7 8 7 7 6 7 8

Holy crap, I've felt a different type of tired and sore from the football wods. Hamstrings galore!!!!!! always feeling they are on the brink of snapping. I was almost scared to do this wod

Jordan Glasser
07-27-2009, 01:41 PM
Collegiate
Barbell Weighted Step Ups 12, 12, 12, 12 (6 each leg)
*Place bar on your back and perform single leg
*How high a box to step on? When foot is on top of box, the top of your leg should be parallel with the ground
60 kg
80 kg
80 kg
80 kg



MONDAY, 07.27.09: DAILY WOD
3 rounds for time:
1 Full Gasser
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs
Post times to comments.

Scaled weight to 70kg (155lbs)
14:06

Jordan Glasser
07-31-2009, 02:40 PM
Tuesday 28th of July
did a crossfit tabata workout
Box jumps 24'
OH Squat 20kg
wall ball 20#
double unders

wednesday rested

THursday july 30
Snatched up to 67.5kg
snatch pull up to 80kg

session was interrupted, not enough work.

Friday July 31
C&J up to 80 kg.
don't feel that strong, technique feels ok, jerks need to be better!
Clean pull 100 kg x3 x3, this felt pretty solid
FS
70 x 5
90 x 4
100 x 3
110 x 2

Finished with some core work. I hope to do some more work later in the afternoon. I am 2 weeks away from a meet

Jordan Glasser
08-01-2009, 03:35 PM
Saturday August 1, 2 weeks away from the meet.

snatched 72.5 kg.
felt good, in control

C&J kept on missing my jerk at 85 kg
But, I know why, wasn't pushing my head through real well. But, good session overall. Good focus, felt my lifts really well.

BS
squatted doubles up to 110 kg.
May have been able to go heavier, but want to stay fresh, and want to move with good form, and not break down to push more weight.

Core work

weighted Hip extensions
KB's around the world, 32 kg
weighted abmats
toes to bar

Jordan Glasser
08-03-2009, 02:28 PM
Monday August 3

clean jerk
85 kg, with a wobbly jerk. Not competition lock out. Which is worrying me a little for the comp.

Switched to rack jerks and clean pulls
1 jerk, 2 pulls
80 kg and 100 kg
4 sets

FS for doubles
80
90
100

ab work 3 rounds of
15 hip extensions
10 ab wheel

Jordan Glasser
08-04-2009, 08:31 PM
Tuesday August 4th,

Morning workout cut short.

hang power snatch 50 kg

much later in the day

snatched up to 70 kg
snatch pull x3
75
80
85
85

BS stop squat x5
70
80
90
90

a few ab exercises

Jordan Glasser
08-05-2009, 01:53 PM
Wednesday Aug 5

c&j up to 85 kg, competition worthy jerks
90 made, but, probably not 3 whites

Jump squats, 1/4 depth, x2

110
120
130
140
150

Jordan Glasser
08-17-2009, 02:52 PM
Had my comp this weekend.

snatch
65 made
70 made
75 missed _just short. I thought i'd hit my pr

C&J
85 made
90 made
92.5 made

total 162.5

all in all I am happy. conservative approach, but, considering I had food poisoning tuesday, with the meet on saturday, I felt good. Back and shoulders felt good and mobile, and that's what I was hoping for going in. I need to be stronger, no doubt about it. And, that's what's on the schedule.

Noteworthy, I did OH squat 90kg, last saturday. on the 8th.

Today
Monday august 17th.
snatched up to 67.5 kg. A little sloppy
BS
100 x 5
105 x 2
110 x 1
115 x 1
115 x 1


metcon
2 min double unders, then abmats
1:30 DU, then abmats
1 min
30 sec

DU total=87,74,42,19=222
abmat=50,40,30,15 =135

Jordan Glasser
08-19-2009, 08:44 AM
TUESDAY, 08.18.09: DAILY WOD
In-Season/ Off-Season
4th Quarter is Ours
5 Rounds
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts 315 lbs modified to 100kg
10 Burpees

time 7:19

Jordan Glasser
08-20-2009, 04:03 PM
WEDNESDAY, 08.19.09: DAILY WOD
In-Season
21, 15, 9 reps of:
Push Jerk 135 lbs modified to 50 kg's, my back was so tight!
Ball Slams 40 lbs subbed sledge hammer tire slams 20# sledge
GHD Back Extension
Post times to comments.

forgot to log my time, and don't remember what it was?! !0-12 minutes seems about right.

THURSDAY, 08.20.09: DAILY WOD
Did some pose running for warm-up, or at least practiced.

Off-Season
Amateur
Squat 3x5 (add 5 lbs)
100 x3
Bench Press 3x5 (add 5lbs)
60,70
80 x4
80 x5

worked on hang snatch, 60 kg.

In-Season/Off-Season
For time:

20 Dumbbell Hang Cleans 50 lbs subbed 16 kg kb
Sprint 100 meters
15 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
10 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
5 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
5:15

Jordan Glasser
08-21-2009, 01:53 PM
FRIDAY, 08.21.09: DAILY WOD
Off-Season
Amateur
Power Cleans 5x3 (PR)
60
70
80
85, 80, 80
87.5 (strapped), 80,80

Off-Season
As many rounds as possible in 15 minutes:
3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

12 rounds

Jordan Glasser
08-24-2009, 04:28 PM
spent the weekend doing the endurance certification. Was super fun. Turns out I have pretty good technique. Or, rather, was efficient when practicing shorter distances. I will try to add endurance wods once or twice a week, along with my homework from the cert.

MONDAY, 08.24.09: DAILY WOD

Off-Season
Amateur
Squat 3x5 (add 5lbs)
105
Press 3x5 (add 5lbs)
50, 55, 55
Off-Season
5 rounds for time:
Sprint 100 yards
6 right arm KB power snatch 2 pood
6 left arm KB power snatch 2 pood
12 pull ups
11:38

Jordan Glasser
08-25-2009, 08:16 AM
TUESDAY, 08.25.09: DAILY WOD
In-Season/Off-Season
Complete for time:
21, 15, 9
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row
18:15

60 kg is a little too heavy for my PP, I didn't really get the lock out I wanted. Next time I'll scale that little bit.

swod about 5 hours later
5 rm DL
130 kg

Jordan Glasser
08-27-2009, 04:46 PM
THURSDAY, 08.27.09:
Off-Season
Amateur
Squat 3x5 (add 5 lbs)
107.5
Bench 3x5 (add 5 lbs)
82.5 x 3- My whole body is still messed from tuesday. dropping down
75 x 5
80 x 5

Off-Season/In-Season
As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 135 lbs
7 Supine Ring Pull Up
9 Box Jump 20"

10 rounds

Jordan Glasser
08-28-2009, 12:47 PM
FRIDAY, 08.28.09: DAILY WOD
Off-Season
Amateur
Power Snatch 5x3 (new PR)
50,55,60 Failed. (did get 1 OH, but was sloppy)
55, 57.5
Strict Chin Ups 3 x max reps (3 min rest)
Am not doing max reps. I haven't done chins in forever. I will do a few easy sets to feel the movement.

FRIDAY, 08.28.09: DAILY WOD
In-Season
Rest Day
Off-Season
For time:
Sprint 200 Meters
50 Knees to Elbows
Sprint 200 Meters
40 Knees to Elbows
Sprint 200 Meters
30 Knees to Elbows
Sprint 200 Meters
20 Knees to Elbows
Sprint 200 Meters
10 Knees to Elbows
Post times to comments.

13:44

Jordan Glasser
08-30-2009, 10:46 AM
SATURDAY, 08.29.09: DAILY WOD
Off-Season
Tabata Diane

Tabata Deadlift / Hand Stand Push Ups

DL
6,4,3,3,3,3,3,3
REST 1 MINUTE
7,5,3,3,3,2,2,3

Hands felt really sore from yesterday. I survived my wod ok, but had to demo a ton of bar movements coaching all day. not a good thing for them. This wod was too hard to be hard. Meaning, without really being able to get a lot of reps in the rounds without failing, it wasn't too taxing on the body. I am going for a run today. We'll see how that goes.

Jordan Glasser
09-01-2009, 08:46 AM
Sunday August 30,

on a rest day did a 4.7 k run in 23;00 minutes. I kept a 92 cadence the whole. Basically managed to maintain pose running mechanics the whole time. Extremely happy with that. Didn't push the speed as I was running with a partner. However, I don't know how much faster I would have finished or if I could have maintained the form.

The next day was sore and stiff. Calves and hips are tight. Also to note, before the run felt a slight tweak in my left hammy. It's very localized, as if a few fibers are slightly pulled.

Jordan Glasser
09-01-2009, 08:53 AM
MOnday August 31
Started the wod early due to a busy day. But I was tight and feeling weak
Off-Season
Amateur
Squat 3x5 (add 5 lbs)
100
105
110 did only 2 reps, this was the weight I should have been doing 3x5
Press 3x5 (add 5 lbs)
50
52.5
55, I should have done all 3 sets here. but read above for reasons

MONDAY, 08.31.09: DAILY WOD
In-Season/Off-Season
4 rounds for time:
Max Rep Bench Press 225 lbs scaled to BW @ 70kg
Max Rep Pull Ups
15 GHD Back Extensions
250 meter row

uh-um, pretty much didn't have it to hit this full tilt. Did I mention knees-elbows have left me a little sore (still!) Hands, abs, etc.....

20:00, however I was interupted by crossfitters from kelowna. Which worked out best. I toned down the intensity, which I didn't have to give anyways.

bench:
9,6,6,6
pulls
26,20,20,20

Jordan Glasser
09-01-2009, 08:56 AM
TUESDAY, 09.01.09: DAILY WOD

Post times to comments.
Off-Season
7 rounds for time:
7 Overhead Squats 135 lbs
7 Box Jumps 24"
7 Clapping Push Ups

10:50. with only 5 rounds complete. I couldn't feel my right arm. Couldn't lock out, and a class was about to start. Instead of scaling the weight, I stopped, and did some running drills.

That wod was way harder then it looked. And that weight locked out overhead hurt.

SWOD rest

Jordan Glasser
09-03-2009, 07:13 PM
THURSDAY, 09.03.09: DAILY WOD

Off-Season
Amateur
Squat 3x5 (add 5 lbs)
100
105
110 x 3
100
Should be at 110 kg
Bench 3x5 (add 5 lbs)
should be at 82.5 kg

didn't bench, no time

Off-Season
8 rounds of:
100 yard sprints

*The focus is to run at maximal speed for all 8 sprints
*Rest 45 seconds between sprints

Jordan Glasser
09-04-2009, 12:03 PM
FRIDAY, 09.04.09: DAILY WOD
Off-Season
For time:
100 Pull Ups
*Complete 100 Pull Ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.

5:48

pr'd a max pull-up with 50 reps

Off-Season
Amateur
Power Clean 5x3 (set new PR)
50,
60
70
80

Jordan Glasser
09-05-2009, 02:40 PM
SATURDAY, 09.05.09: DAILY WOD

Off-Season
For time:
30 Squats Body Weight
Sprint 200 meters
30 Burpees

4:02

Good push. Felt like I am getting more out of myself in the last few wods.

Jordan Glasser
09-07-2009, 03:45 PM
MONDAY, 09.07.09: DAILY WOD
Off-Season
As many rounds as possible in 15 minutes:
1 Round is equal to:
3 Power Cleans 185 lbs, scaled to 70 kg
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of "Cindy"
5 total rounds

SWOD
Off-Season
Amateur
Squat 3x5 (add 5 lbs)
105
107.5
110
Press 3x5 (add 5 lbs)
50
55

Jordan Glasser
09-12-2009, 09:45 AM
Friday September 11th,

BS
100 x5
105 x5
110 x5

Wod,
15 min AMRAP
200m run
7 bw dl 72.5k
7 pushups

9 rounds. Found the push ups easy. Would change the rep range for sure if I did again.

Jordan Glasser
09-12-2009, 05:58 PM
SATURDAY, 09.12.09: DAILY WOD
Off-Season
Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
1 2 3 4 5
thrusters 6 5 5 5 5
pull ups (30#) 4 4 4 4 4
burpees 7 8 7 9 9

Total 96

Jordan Glasser
09-14-2009, 02:45 PM
MONDAY, 09.14.09: DAILY WOD
Off Season
As many rounds as possible in 12 minutes:
5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Push Ups
9 GHD Back Extensions

6 rounds, started with 70 kg, and scaled to 60 kg after 2 rounds. My lats are messed up. Not sure if it's from all the PVC shoulder shrug positions. A few hours worth. Or, from my max pull-ups, but that happened so long ago.
Squeezed annie in her with my crew. 8 minutes, my sit ups were harder then they should have been.

SWOD
BS 20 rm.
Not for me, hurt myself from the last time I did that.
reps of 5
100
110
115

Jordan Glasser
09-15-2009, 11:10 AM
TUESDAY, 09.15.09: DAILY WOD

Off-Season
6 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
Sprint 200 meters

10:35 w/50kg

I thought my glutes were going to seize on me. feel a little tight the next day. But,I wasn't sure if I'd be able to move.

Jordan Glasser
09-17-2009, 07:25 PM
THURSDAY, 09.17.09: DAILY WOD

Off-Season
Complete ten (10) 110 yard (100 meters) sprints.
*Rest 1 minute between sprints.
*Maximal effort for all sprints.

Off-Season
Amateur/Collegiate/Pro
Deadlift 3x3 @ 90-95% of 1 RM
120 x 3 x3
Press 3, 3, 3, 3, 3

didn't press, lats/teres are still tight

Jordan Glasser
09-19-2009, 02:49 PM
FRIDAY, 09.18.09: DAILY WOD
In-Season
Rest Day
Off-Season
5 rounds for time:
8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards

14:20 I think. I forgot to log, but that's sounds right. HSPU were killer. Did the L's on rings.

Power clean.
3,3,3,3,3

did a few before the wod, moved up to 80, felt weak.

did more later on up to 85 for a single.

SATURDAY, 09.19.09: DAILY WOD

Off-Season
9 on 7
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)

did thrusters from the front, rack hurts, and is weak.
plate mock slams, 20 kg, cant grip anything thicker.

time 11:13. fucking hard.

Jordan Glasser
09-25-2009, 01:01 PM
I've been feeling "heavy" lately. Not quite where i want to be. So, I decided to back off the football wod's, which happened to be great timing as their website was down.

For the week I followed the WOD's for CrossFit WHistler

monday-team wod

1 minute, 3 rounds of partnered
Tire flips
rope climbs
ball toss
push ups
shoot through

Tuesday

Rowing practice and heavy thrusters

Hit 70 kg in the thruster. I have a "dead space" where I have trouble locking out. Can't really fix it, but it is definitely there

Played hockey late tuesday. First game of the season. Felt fine, was tired, and definitely left tired for a few days after...

Wed, 2 wods
AM with very little sleep from hockey, and not warm
21-15-9
SDHP
PP
32.5 kg
3:59

Want that one again, didn't feel the push on the SDHP's

Evening
21-15-9
DL 100% BW 72.5
BS 75% BW 55
SP 50% BW 37.5

10:10
Felt good on everything. Presses have that dead space where I felt I still had the strength

THursday
rest
and well needed

Friday
FS
70 x 3
80 x 3
90 x 3
100 x 3
110 x 1

Metcon. Classes are doing 10 minute snatch test. I am tweaking this wod. Want to work on moving my feet.

12 minutes- AMRAP
10 KB snatch 5/side 24kg
4 10 m sprints
4 ladders
5 box jumps 30"

7 rounds

Jordan Glasser
09-29-2009, 08:16 AM
Saturday the 26th
3 rounds
400m run
3x
5 pullups
10 pushups
15 knee to chest

14:00

tough on grip strength, running feels slugish again

Sunday 27
did a relay race, ran 2.5 k (although I think it was shorter)
10:18, again felt sluggish

monday 28
21-15-9
dl 100kg
PP 60 kg
11:27

again having issues with lock out. I think i addressed in mechanically, now have to practice

did a endurance wod 3 hours later
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Ran further just about every interval. Identified what was making me feel slugish. Other then work capacity, it was hip position in my pose. Too much lumbar curve. Stretched my hip flexors between sets and that really helped.

Tuesday 29
Mary
12 rounds.
hardest thing was my pullups! HSPU was good and fast. held on to it. Pistols ok. Breathing heavy on my pullups made it hard not to rest.

Jordan Glasser
10-01-2009, 11:11 AM
Wednesday Sept 30

100m farmer's walk 24kg kbs
400 m run
30 Wall ball 20
400 m run
30 box jumps 24
400 m run
30 push ups
100 m OH plate carry 15kg

10:57

Later that day I did Grace

5:32

Jordan Glasser
10-06-2009, 10:05 AM
Thursday october 1
rest, and well deserved! Sore!

Friday Oct 2

3 rounds.

Partner 1
Row for max distance
Partner 2
20 wall ball 20#/14#
20 box jumps 24″/20″

worked hard to push this one. No sets unbroken

Saturday October 3
Total
BS
120 yes
130 yes
140 failed- too aggresive here but, had 135 or 137.5

press
65 yes
67.5 yes
70 fail

DL
140 yes
150 yes
155 fail
felt like I could have had this one, but was too tired.

total:
347.5

Sunday october 4th,
did a trail run of 20 minutes- cut yer bars
followed by 7 intervals, run felt good.

Hockey that night, felt good

Monday october 5th
fran
3:29
PR'd, unbroken. walked in feeling shitty. But somehow killed it!

Jordan Glasser
10-06-2009, 11:35 AM
Tuesday October 6th,

1600 m run
100 squats
800 m run
50 squats
400 m run
25 squats

16:08. Could have been faster, but Made a "wrong turn", thought I was done after 3 laps on the first round. Lost a round 19 seconds for sure!

Feeling good

Jordan Glasser
10-08-2009, 06:14 AM
10 rounds
12 burpees
12 pullups
14:35

Jordan Glasser
10-09-2009, 08:00 PM
Friday October 9th

WOD
75 OH squats 42.5kg
AFRAP

2 sets

Crossfit Endurance:
All out Efforts!
90 seconds on, 90 seconds off x 6

Felt ok on the runs. Didn't cover quite the same distance in rounds 5 & 6. But, really kept a high cadence, and forefoot running throughout. Focused on being able to hold good posture in that last 30 seconds.


Mon-wed was punishing. Extremely intense, definitely needed a rest day on thursday. IN fact, had a hard time teaching movements in the classes that day. Pullups especially, my fingers were toast. They are on shave down callus mode, big time!

Jordan Glasser
10-10-2009, 02:39 PM
saturday the 11

run 600m
10 pullups
20 pushups
30 situps

run 400m
15 pullups
25 pushups
35 situps

run 200m
20 pullups
30 pushups
40 situps
11:37

Jordan Glasser
10-19-2009, 03:45 PM
Sunday 12th
rest

Monday 13 th

ran 5k approx. Not that fast, time was around 28:00, which I is why I think it was more then 5 k.

Tuesday the 14 th
nancy: 12:55
wanted to run faster, but couldn't ;(

Wednesday 15th

barbara

16:38

Intensity these days have been great. PR's galore.....

Thursday 16th

DL 140

followed 1500m row. Was ok, but sore as fuck from barbara

friday 17th

8 x 100m sprints. Felt ok. But hard as f*&k

Saturday

SDHP 21-18-15-12-9-6-3
Swing 3-6-9-12-15-18-21

24 kg
8:30., Struggled for sure on this one.

Then, went to the squamish opening. Did 2 mini wods

12-9-6
185# DL
burpees
1:39 (I think, at least a few seconds within that time)
I killed that one, don't think I could have done it any faster.

then
3 rounds
7 32 kg KB swings
7 pullups

did ok on this one, one studder that I wish I could have back. Oh well. can't remember exact time.

Sunday 18th
rest day, but included hockey

Monday 19th

Clean and jerked up to 80 kg. Might re-do that one, as was supposed to be max jerk.

tabata squat 22


SIDE NOTE, I have been mega low carb for over a week now. Just meat and fats. No carbs, except from fermented foods, and the carbs in nuts. And, I feel great. Haven't bonked, pushed hard through wods. It's been too good to be true.

Jordan Glasser
10-21-2009, 09:06 PM
Tuesday's WOD.
needed a rest day. i was definitely lacking the will on this one. But, hit it on wednesday morning.

wed 21
9:00 am
Kettle Bear
12 min amrap
5 dl
5 squat clean
5 PP

2 X 12 KG KB

lynne
bench
10
10
9
9
7
45
pul
36
32
33
25
15
141

186 total