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Sam Nutt
02-16-2009, 07:49 PM
Starting a routine the programming of which is heavily influenced by (read: stolen from) Gant Grimes's thread on the Crossfit message boards. I'm going to try it for a couple months and then retool as I find necessary. Today's workout consisted of:

I. CFWU and a little half-hearted double-under practice.

II. Handstand practice: Totally new to handstands. Today was the first day I managed to kick up against the wall. Longest hold was about 20 seconds. Lots of room for improvement on this.

III. Front Squat 5x5

Several warm-up sets, then:
133, 143, 153, 176, 196 (lbs)

Should have started heavier. Also might have been on toes slightly for a couple reps of the last set.

IV. Metcon:
15-12-9 w/ 17 lb. vest
135 lb SDHP
Ring dips
7:20.6

Ring dips were absolutely miserable.

Sam Nutt
02-17-2009, 05:51 PM
BW 221

I. Little to no warm-up. Big mistake.

II. Front lever practice. Tuck front lever is getting better. I'm not bracing my arms against my knees, or even touching them. Amazing the way the rings start to shake when I get tired.

III. Split Jerk. First time doing these other than at Greg and Aimee's seminar ten days ago. Kept weight very light, working a lot with PVC. Went up as high as 50kg for a set of three, but shoulder started hurting. This was likely a combo of yesterday's SDHPs and no warm-up.

IV. Metcon:
3 rounds, 15-12-9 for time:
Run 2 laps (~270m + a flight of stairs)
Double-unders
Pullups w/ 27 lb. vest
10:03.

Double-unders were almost all singles. Really need to grow a pair and learn how to do these, as it would have cut a lot of time if I could string even just 5 together.

Derek Simonds
02-17-2009, 06:55 PM
Sam welcome to the log section. Looks like you have a great template to work with. I look forward to seeing what metcons you throw down.

Sam Nutt
02-18-2009, 10:05 AM
Thanks for the welcome, Derek. I've seen in your log that you've been hitting the squats pretty hard lately. A set of 20 is no joke! Keep up the good work.

At some point I'll start including video. This should be pretty entertaining, as Aimee told me I split jerk like an Oompa Loompa.

Sam Nutt
02-18-2009, 07:54 PM
BW 220.5

I. Burgener WUx3, some rack deliveries, mid-hang clean pulls, and mid-hang cleans w/ bar and PVC.

II. Clean x 2 x 5
All with 153 lbs. Need to work on keeping chest up and getting more aggressive on second pull. Well below max, but probably should go even lighter while learning this movement.

III. Deadlift x 3 x 3
353, 373, 403 (ties PR)

IV. Strict (i.e. non-kipping) muscle-up practice. Not there yet.

Legs toasted. Glad for rest day tomorrow.

Sam Nutt
02-20-2009, 06:27 PM
BW 220

I. CFWUx2, DROM, a little jumping rope

II. Handstand practice against the wall. 35s, 30s. Much more stable.

III. OHSx5x5
88, 88, 98, 98, 108 (lbs)
Meant to go higher on this, but wrists were hurting. Don't know if this a technique issue or if I just need to get used to holding weights in this position.

IV. Metcon:
3 rounds for time of
5 One-armed KB Sw, 2 pood (5 each hand)
10 pullups
15 ring push-ups
All w/ 17 lb. vest
8:14.6

Sam Nutt
02-22-2009, 05:53 PM
BW 222.5

I. DROM, CFWUx2, a little jumping rope

II. Front lever practice. Tried tuck lever w/ a flat back, but could only manage it for a couple seconds. Long way to go with this skill.

III. Shoulder press x 5 x 5
141 lbs. across. WTF? Did this at 133 lbs. only 10 days ago, and only managed 3 reps on the last set then. Today the 141 went up every time without much of a fight. Won't take much more to make me struggle though.

IV. Metcon
3 rounds, everything with a 10-lb. vest.
Run 4 lengths of the basketball court, touching the baseline at each end
10 20-lb. wall ball shots (10 ft. target)
10 pullups
3:20.

V. 500m row
1:24.6
PR by 0.8!

Derek Simonds
02-23-2009, 06:11 AM
Thanks for the welcome, Derek. I've seen in your log that you've been hitting the squats pretty hard lately. A set of 20 is no joke! Keep up the good work.

At some point I'll start including video. This should be pretty entertaining, as Aimee told me I split jerk like an Oompa Loompa.

Aimee just has a way with words. At the seminar last year she told me my arms were too long and I should just grab outside the weights to get the right distance for the snatch.

http://www.youtube.com/watch?v=-RuRwuAA-5w

It was pretty funny actually.

Sam Nutt
02-23-2009, 05:25 PM
Aimee just has a way with words. At the seminar last year she told me my arms were too long and I should just grab outside the weights to get the right distance for the snatch.

http://www.youtube.com/watch?v=-RuRwuAA-5w

It was pretty funny actually.

Ha! Awesome. I have the same problem. Taller folk need a 10' bar.

Sam Nutt
02-23-2009, 05:33 PM
BW 221

I. Burgener WUx3, pressing snatch balances, heaving snatch balances, mid-hang snatch pulls and muscle snatches, all with a 20kg bar.

II. Power Snatch + OHS
Mostly singles, worked up to a few sets at 40kg. Gradually lowering my receiving position, but still lack the flexibility/stability/strength to feel solid receiving in a full squat. Getting much better at nailing the receiving position for my feet though. Still have to work on keeping the bar close, among other things.

III. BS
225x4
225x3
225x3
Not feeling it at all. All that snatch work took a lot out of me, despite the light weights. Really should be able to do 5x5 at this weight. May have to rethink doing back squats right after snatches.

IV. Weighted pullup x 5 x 3 (reps x sets)
All at 35lbs. Those last two inches can feel like a mile.

Sam Nutt
02-25-2009, 06:21 PM
BW 220

I. DROM, CFWUx2, Burgener WU (Clean-grip w/ PVC) x3

II. Handstand practice against wall
45s (PR), 33s
Had huge mental block about kicking up today for some reason. I kept getting into a freestanding position, hanging there for a couple seconds, then bailing. Once I did get up, though, good times. I think I can get that minute soon.

III. Front Squat x 5 x 3
90kg, 90, 90 (PR for 5RM)

IV. Metcon:
3 rounds
5 Power Cleans, 70kg
10 Burpee Pullups (Chest to Bar)
6:19.4 of suck. I've never done burpee pullups before, and was swinging wildly all over the place, plus hitting my head on the ceiling. I missed my very last clean, which was completely demoralizing. Definitely want to revisit this one and get it under 5.

Sam Nutt
02-26-2009, 08:16 PM
BW 220

I. DROM, CFWUx2

II. Tuck Front Lever
20s, 20s, 20s
Fewest sets so far to reach 60s. Getting a full front lever is going to take a while.

III. Split Jerk
7 sets of singles and doubles, all at 50kg. Only my third time doing this, so working on technique. For some reason I tend to jump forward, though I'm not sure why. Started to get better toward the end, but a lot of work to do to make this respectable.

http://www.youtube.com/watch?v=61HRqNPRe6w

IV. Metcon
Alternating Tabata
Rows (All at least 130m)
Ring Dips, no kip (8, 7, 7, 8, 6, 5)

Did this at 20s on, 40s off. Not as taxing as I would have liked, although my dips definitely tailed off the last 2 rounds.

Sam Nutt
02-27-2009, 06:44 PM
BW 221

Today was about technique. Light weights, good form.

I. DROM, Burgener WUx3 (PVC)

II. Cleans

Worked up to some singles at 60kg. Light enough that I could make sure I got full extension, verified on video. When it gets heavier I tend to cut the second pull short since I'm in a hurry to get under the bar. Also have a tendency for my left elbow to lag behind my right one for some reason. Must figure this out and correct.

III. Snatch Deadlifts

First time doing this other than at the seminar. Felt good enough, except for some pain in the hands. Wish my gym had a bar with knurling all the way to the collar. Only went up to 185# for a set of 3.

IV. Ring Dips

Decided I'm not riding the straps anymore on these. Makes it a lot more difficult. Only got a few sets of 3-5 before calling it quits. As much as the skin on my upper arms might disagree, I miss riding the straps already.

Sam Nutt
03-01-2009, 05:40 PM
I. DROM, CFWUx2, some double-under practice

II. Handstand practice against wall
46s, 50s (PR)
Wobbled like hell the last 10 seconds of the second hold. Really thought I was going to make a minute. Damn.

III. OHS x 5 x 3

60kg (fail, only one rep)
50kg + 10lbs (=120lbs) (PR)
50kg + 10lbs

Third set was easier than the second. I think I just got too greedy w/ 60kg, and it was too big a jump from the warmup set that preceded it. The 120# is not only a PR for 5 reps, but would have been for 1 as well had I not gotten that 60kg immediately prior. All this shows is that I'm a complete novice.

IV. Metcon
4 Minutes of Hell
2 pood KB overhead swings (21+14+8+6+4=53)
Pullups (16+6+4+3=29)

Absolute grip smoker. I'd have the lungs/strength to get more pullups, but all of sudden I'd involuntarily let go of the bar. I had way more than 21 swings in me the first round, but had been doing CF for so long that I'm conditioned to stop. I'm a moron. Great metcon, would try again.

Chris H Laing
03-01-2009, 06:36 PM
All this shows is that I'm a complete novice.



Yea but us novices rock!! We progress the fastest :cool:

Sam Nutt
03-02-2009, 04:16 PM
Yea but us novices rock!! We progress the fastest :cool:

Very true :)

Today:
BW 221.5

I. DROM, CFWUx2

II. Tuck Front Lever
30s, then 3 more holds untimed.

III. Press x 5 x 3
148, 148, 148(fail on 5th rep)
148 is a 7lb. PR. Might have to drop to 3 reps next time.

IV. Metcon
500m row
12 ring dips
12 KTE
250m row
9 ring dips
9 KTE
125m row
6 ring dips
6 KTE
8:03.

Liked this because it combined a strength of mine (rowing) with two major weaknesses. Went out in a 1:27 on the first 500, which was probably a little too fast, since it's only a few seconds off my PR.

Sam Nutt
03-04-2009, 05:20 PM
BW 222

I. DROM, Burgener x 3

II. Lots of assistance exercises (snatch balances of all varieties, scarecrow snatches, muscle snatches, some transition work) pretty much all with a 20kg barbell + 20-30 lbs. Receiving in a full squat is still very awkward. Don't like.

III. Back Squat x 5 x 3
225# across.

Felt much better than last week. Still getting used to high bar. Go up to 235 next week.

IV. Weighted Dead Hang Pullups x 5 x 3
35# across. Ugh.

Extra gravity day today. Maybe a metcon tomorrow, then taking the rest of the week off until Monday.

Sam Nutt
03-09-2009, 05:24 PM
BW 219.5

I. DROM, CFWUx2

II. Handstand against wall
53s, 40s
Guh. Expecting a minute. Next time.

III. Front Squat x 5 x 3
198# (old PR), 208, 213
100kg next time. Video to come tomorrow.

IV. 4 x 400m sprint
Let's not worry about times and just say I'm a bad sprinter.

Sam Nutt
03-10-2009, 05:20 PM
BW 220.5

I. DROM, CFWUx2

II. Tuck Front Lever Practice

III. Rack Jerk
Worked up to 3 sets of a 70kg single. Still fairly light, but form started to get iffy so I called it there.

IV. Metcon
5-4-3-2-1 of
315# Deadlift (no touch-and-go allowed)
155# Push Press
2 pood KB Snatch (each arm).

7:55. This got ugly fast, but I grew 12 new chest hairs as a direct result of doing this metcon.

Sam Nutt
03-10-2009, 09:10 PM
Video of yesterday's front squats:

http://www.youtube.com/watch?v=bM2lhdo8LFI

Criticism (constructive or otherwise) welcome.

Adolfo Riveron
03-10-2009, 09:46 PM
BW 220.5

I. DROM, CFWUx2

II. Tuck Front Lever Practice

III. Rack Jerk
Worked up to 3 sets of a 70kg single. Still fairly light, but form started to get iffy so I called it there.

IV. Metcon
5-4-3-2-1 of
315# Deadlift (no touch-and-go allowed)
155# Push Press
2 pood KB Snatch (each arm).

7:55. This got ugly fast, but I grew 12 new chest hairs as a direct result of doing this metcon.

GAWD that looks hard... mightt have to steal it and do it sometime. 315 is really close to my max though...Need to work on that

Sam Nutt
03-12-2009, 05:24 PM
GAWD that looks hard... mightt have to steal it and do it sometime. 315 is really close to my max though...Need to work on that

It was tough. I could do the deadlifts unbroken, but I rarely do push presses, and if I didn't focus on generating power with the legs, I'd miss a rep. That happened three times, always on the last rep of the round, and having to repeat those reps sucked. Good WOD, though.

Sam Nutt
03-12-2009, 05:35 PM
BW 221

I. DROM, Burgener WU x 3, Mid-hang Clean Pulls at 50 kg

II. Power Clean x 1 x 7
155# x 3, 165 x 3, 175f
Just lost my grip on the last one (maybe I tried to release the hook too soon). I was receiving 165 pretty much standing, so I should have been able to make that one. If I'm really going to start doing O-lifts regularly, I need some regular instruction. Sent out a couple emails to gyms in the area.

III. Deadlift
225 x 5
275 x 5
315 x 3
365 x 1
405 x 1
425 x 1
Ugh. 30 below PR. Forgot my balls at home today.

IV. Ring Dips (strict, rings parallel, no riding straps) x 5 x 3
I'm determined to get good at these. Repeat next time, then evaluate prospect of adding weight.

Sam Nutt
03-14-2009, 12:34 PM
I. DROM, CFWU x 2

II. Handstand against wall
2 x 40s

III. OHS x 5 x 3
65#. Trying new grip width and new shoulder position, so kept it very light.

IV. Metcon:
15-12-9
32kg OH KB Sw
Ring pushups
KTE
7:21.
Swings were easy, the other two not so much.

Sam Nutt
03-15-2009, 05:17 PM
I. DROM, CFWU x 1

II. Tuck Front Lever
25s, 20s, 15s
This felt the best it ever has since I started this a month or so ago.

III. Press x 3 x 3
155# (old PR), 160, 165 (new PR!)

IV. Metcon
3 rounds for time of:
6 Squat Cleans, 70 kg
10 Chest-slapping pushups
5:06
Fully reset between cleans. My last 3 pushups were ugly.

Sam Nutt
03-17-2009, 05:55 PM
BW 222

Couldn't get to gym today, so just did some DROM, KB Sw and High pulls to loosen up, then:

Max reps KB Sn (1.5 pood) in 5 min.
101.

Owwww. OK for a first attempt. Going to try for 150 in 7 min next time. Ultimate goal: Body weight in 10.

Sam Nutt
03-24-2009, 10:38 AM
Went to NYC, so no lifting for several days. Did do some Tabata situps, pushups, and squats in my hotel room, but nothing other than that.

Last night met up with my new (also first) Olympic lifting coach. Just did some deadlifts and squats to kind of see where I am. Evidently I have an ever so slight rounding in my thoracic region on my deadlift, so that will have to be addressed. For squats, I worked up to a triple at 120 kg, which is a PR by 15 kg.

Then, this morning:

I. DROM, CFWUx2

II. Handstand against wall
50s, 30s
It's a mental block preventing me from getting a full minute. Really should have this by now.

III. Tuck Front Lever
3 x 20s

IV. Metcon
5-4-3-2-1
275 lb. DL
135 lb. Thruster
Burpees
4:27
Deadlifts were a little too light. Thrusters sucked, as expected.

I haven't worked out in the morning in a while. Felt strange.

Sam Nutt
03-26-2009, 03:41 PM
Yesterday at Sand Point Gym:

BW 219

I. DROM, pullups, Burgener WU, some rowing

II. 4-part Clean Pull x 4 x 4
120kg
Never done these before. Apparently having a problem with the chest dropping. Beginning to think my upper back is weak.

III. OHS
Worked up to 50kg for a set of 5. Made a major change to rotation of humerus that limited the weight I could use but is necessary in the long run.

IV. FS
Worked up to 95kg for a set of 3. Not hard, definitely could have done 100kg.

V. 3 rounds of:
10 Glute-ham extensions (+ 25lb. plate)
Max strict pull-ups
Untimed, pull-ups were 9, 5, 4. Man, I can't even remember the last time I did a strict pull-up. Sucked.

Sam Nutt
03-27-2009, 05:06 PM
BW 222

I. DROM

II. L-Sit on floor
10s, 7, 3, 5, 5
There was a time I could do 30s in a single hold. Lame.

III. Frog Stands
First try at these. Untimed, except for the last at 15s.

IV. Front Tuck Lever
20s, 30, 16
PR on the 30

V. Metcon:
AMRAP is 10 min:
10 KB C&P, 1.5 pood (5L/5R)
10 KB OH Sw, 1.5 pood
10 Burpees
4 rounds with 3 seconds to spare. Stole this from Gant's thread. Should have left it there.

Sam Nutt
03-29-2009, 02:19 PM
I. DROM

II. Frog Stands
19s, 11, 19, 19
What is it about 19s?

III. L-Sit on floor
12s, 7, 7, 4

IV. Handstand against wall
51s
This time it was fatigue.

V. Muscle-ups
Just 5 or 6 b/c I felt like it after setting up the rings for the metcon.

VI. Metcon
15-12-9
One-arm KB Thruster, 1.5 pood
Ring pull-up, strict
4:05
Did thrusters 8L/7R, 6L/6R, 4L/5R. Thrusters were a little too light, but pull-ups were slooooooow.

VII. Tabata Sit-ups
On the floor, unanchored, to fully upright
12, 12, 11, 11, 10, 9

Sam Nutt
03-30-2009, 08:54 PM
BW Who knows? Why haven't I weighed myself in so long?

At Sand Point Gym:

I. DROM, 500m row, some OHS w/ PVC

II. Deadlift
70kg x 5 x 2
90kg x 5
110kg x 5 x 2
Light. Worked on keeping my upper back set.

III. 4-part pulls
70kg x 3 x 5
Same focus as DL.

IV. Snatch Drops
20kg x 5 x 2
40kg x 5 x 2
Coach called them snatch drops, but I had learned them as snatch balances. Anyway, bar went from on the shoulders to bottom of OHS.

V. HBBS
70 x 3
90 x 3
110 x 3 x 2
115 x 3 x 2
Right quad started to cramp. Need to keep better hydrated.

VI. Press
50kg x 3
60 x 3
70 x 3 x 3
Easy. Mixed some GHRs with a 10lb. plate in.

Sam Nutt
04-02-2009, 12:10 PM
BW 224.5

Yesterday at SPG (all weights in kg):

I. DROM, 500m row, OHS w/ PVC

II. Clean Pulls w/ straps
70 x 5
100 x 3 x 4

III. High Block Cleans
50 x 5
70 x 5
80 x 3 x 4
Sam moved my grip in significantly. Feels a lot better, but I'm worried it may be a problem when starting from the floor.

IV. Front Squat
60 x 5
80 x 3
90 x 3 x 5

Got the following pieces of advice from Sam throughout the day:
"Your positions are good, you just need more leg strength."
"Eat more, squat more."
"You just need to add 100lbs. to your squat and you'll be fine."
I'm detecting a theme.

Sam Nutt
04-03-2009, 12:16 PM
No chalk at gym today. Grrrr.

I. Jump rope (100 bounces), DROM

II. Handstand against wall
1:01
Finally! On to HSPU negatives. I've got competing factors of increasing shoulder strength and increasing body weight. Strength will win.

III. L-Sit on floor
8s, 5, 5, 8, 4
Guh. Didn't have it on these.

IV. Tuck Front Lever
33s, 30
Previous best was 25, and both of these holds felt solid.

V. Filthy Twenty-five
16:26
Was powering through until burpees and double-unders. Combined they took well over a third of my time. Still can't do more than two double-unders consecutively.

Sam Nutt
04-06-2009, 09:43 PM
BW 221.5

At SPG:

I. DROM, 500m row, OHS w/ PVC

II. Drop Snatches
20 x 5
30 x 3
40 x 3
50 x 1 x 2
50 x 3
Mixed a lot of OHS in with these. Was fast with 20-40, but with 50 I'd catch in more of a power position and ride it down.

III. Snatch from blocks
Many, many attempts at 50kg. Could power snatch this quite easily, but when it came to receiving in the full snatch position, it just wasn't happening. Got very frustrated.

IV. Snatch Pulls
70kg x 4 x 4
Legs started to go here. My start position isn't quite right here. Coach says the bar looks too close to the ground, which is another way of saying I'm tall.

V. Back Squat
60 x 3
80 x 3
100 x 3
110 x 3
120 x 3 x 2
Starting to get the hang of the high-bar squat. Still have a ways to go on strength.

VI. OHS
40 x 5
Just for the hell of it. Main lessons from today: Need to develop leg and back strength, and address hip flexibility issues. Positions and technique are largely pretty good, until I get tired.

Sam Nutt
04-07-2009, 02:08 PM
BW 221

I. DROM

II. HSPU Negatives x 3 x 3
Didn't quite make it to the ground. No reason not to, really, except I was determined to go very slowly.

III. Adv Tuck Front Lever
3 holds, first was 32s, timer's battery died after that. Hips may be a little high on this. Need video/spotter to verify.

IV. Metcon
3 rounds for time of:
5 L-pullups
10 Ring Dips
15 OH Sw, 2 pood
No time. Ring dips were slow, the rest was quick. Once again, no chalk at the SAC, so grip got smoked.

Sam Nutt
04-09-2009, 11:51 AM
BW 220

Yesterday @ SPG:

I. DROM, 10-12 C2B pullups, Burgener WU

II. Clean Pulls
70 x 5 x 2
90 x 3
100 x 3 x 3

III. Power Cleans (from blocks, 20-24")
50 x 5
70 x 4
75 x 5
80 x 3 x 2
I hate these. No momentum, which I realize is the point. I use my arms a bit; I must correct this.

IV. Front Squat
70 x 5
80 x 5
90 x 3
100 x 3
105 x 3
This is a PR almost by default, since I've only gone for a 3RM once, and that was 18 months ago (at 90kg). Feels like 110 is within reach.

V. Press
60 x 3
70 x 3
80 x 1, f
80 x 1, f
70 x 3
80kg is a PR for a single by a pound. Almost got two twice. Coach says I should have had three, but Lord knows what that was based on.

Sam Nutt
04-11-2009, 07:14 PM
BW 221.5

I. DROM, 250m row, Burgener WU x 3

II. Drop Snatches
40kg x 5 x5
Felt a little too slow.

III. Clean Pulls
70 x 5
90 x 5
100 x 3
110 x 3 x 3
120 x 3
Got some good instruction from the Ukrainian on these. Very helpful.

IV. Power Cleans from low blocks (~12")
50 x 5
70 x 5
75 x 5
80 x 3 x 2

V. Press (behind the neck)
50 x 5 x 3
Man I'm tight.

VI. 500m row
1:20.5
Well, that's one goal down! Didn't think it would happen this fast.

Sam Nutt
04-13-2009, 08:56 PM
Today at SAC (weights in kg):

I. DROM, OHS w/ PVC, Burgener WU x 5 w/ PVC

II. Drop Snatch
20 x 3
40 x 3
50 x 2, f
50 x 3
50 x 1, f
50 x 2, f
50 x 3
Actually felt considerably better than previous workouts, despite the number of misses.

III. Clean
50 x 4 x 2
60 x 3
70 x 3
80 x 3 x 2
60 x 3
Good! Felt solid.

IV. Snatch Pull
60 x 3 x 2
70 x 3 x 3
Felt faster than last time, and more controlled. Feel like form may still have been a little off, though.

V. Back Squat
60 x 5
80 x 5
90 x 5
110 x 3
120 x 3
130 x 1, f
120 felt stronger than it ever has. 130 went fine the first rep, not sure what happened on the second. Maybe should have only done 125.

VI. One-arm DB rows
30 lbs. x 20 (each arm)

VII. Back Extensions
10kg x 8 x 3

Sam Nutt
04-14-2009, 06:30 PM
I. Tuck Planche
A couple dozen abortive attempts. This is infinitely harder than the frog stand.

II. L-sit on floor
15s, 7, 8, 10, 7, 6, 7
Better.

III. Adv Tuck Front Lever
22s, 20, 22

IV. Tabata Sit-ups (full, unanchored)
12, 12, 11, 10, 10, 10

Sam Nutt
04-15-2009, 08:33 PM
Today @ SPG (forgot notebook, so this will be incomplete)

I. DROM, Burgener x 3

II. Clean Pulls
I forget.

III. Cleans from low blocks
Worked up to 90kg x 3 x 2

IV. Front Squat
110 x 2, f
110 x 3 (PR)
3rd rep was ugly, but I got it.

V. Push Jerks (behind the neck)
60 x 4
Pretty easy.

Sam Nutt
04-17-2009, 05:38 PM
Goofing around at home

I. L-sit on floor:
20s, 10, 8, 6

II. Tuck Planche
Still can't find this.

III. Front Lever Practice
A couple 30s Adv Tuck holds, then some wild failures at one-legged holds.

IV. Four minutes of hell:
2 pood OH KB Sw
KTE (on rings).
Lost count quickly. Felt slow.

Sam Nutt
04-18-2009, 03:35 PM
Felt really sore in both quads and shoulders today. Kept things light and snappy for the most part.

I. DROM, rowing, Burgener x 3

II. Drop Snatches
Up to 50 x 3

III. Snatch Deadlifts
Up to 110 x 3 x 3

IV. Tall Cleans
Up to 60 x 3 x 3

V. 6 100m sprints on the minute.

Sam Nutt
04-23-2009, 08:23 AM
Forgot to post Monday's workout. I'll add it in another time.

Yesterday:

I. DROM, pull-ups, thrusters and squats (20 kg), Burgener x 3

II. High-hang cleans
Worked up to 75 for a set of three.
Technique is good, I just "need another 10 kg on each of my legs."

III. Clean Pulls
Worked up to 90 x 3 x 3.

IV. Front Squats
100 x 3
110 x 2
100 x 3 x 2
Failed my third rep at 110. Really should have gotten it, as the weight was feeling easier than when I got three last week (which was a PR). Technique was much better, though.

V. Supersets of GHR (+15kg) and Pull-ups

Sam Nutt
04-24-2009, 08:48 AM
Yesterday at home:

I. DROM, air squats, KB Sw and Thrusters, halos

II. L-sit holds, untimed
Felt weak on this. Disappointing.

III. Front Lever practice
A couple advanced tuck holds, then alternating one-leg holds that had to look absolutely ridiculous.

IV. 40 reps each of:
Air Squats
Jumping Ring Pullups
KB OH Sw
Mountain Climbers
Walking lunge w/ KB
Sit-ups (full, unanchored)
KB Thrusters
Burpees
14:40. Used 24 kg KB throughout. My metabolic conditioning has pretty much disappeared.

Sam Nutt
04-25-2009, 05:41 PM
I. DROM, Thrusters (20 kg), Burgener x 3, 500m row, chin-ups

II. Cleans
50 x 3 x 2
60 x 3 x 2
70 x 3 x 2
80 x 3
90 x 3
100 x 1 (PR)
100 went smoothly enough that I debated going up again, but decided to just end on a good note and take the 5 kg PR.

III. Clean Pulls
70 x 5
80 x 3
90 x 3
100 x 3 x 3
Worked on speed. Need to get faster hips.

IV. Stop Squats (HB BS with a "one one-thousand" pause at the bottom)
60 x 5
80 x 3
100 x 3
110 x 3
115 x 3
120 x 3
120 was tough more because it felt like my head was going to explode than leg fatigue. Good day. Looking forward to deload week next week.

Sam Nutt
04-28-2009, 08:11 PM
Deload Week

I. Hang Power Cleans
70 x 3
80 x 3 x 3
70 x 3

II. Clean Pulls (from low block)
90 x 3
100 x 3 x 3

III. Squat
60 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1
130 x 1
135 x 1

Sam Nutt
04-30-2009, 05:53 PM
Deload Week Cont'd

Yesterday:

I. Power Cleans (high blocks)
50 x 3 x 2
60 x 3 x 2
70 x 3 x 3
80 x 3 x 3 (from here on the 3rd rep is a squat clean)
90 x 3
100 x f, f, f (missed all three reps)
90 x f, f, f
80 x 1, f
This turned into a disaster. Not sure what my coach was thinking having me try 100, since that was the PR I set for a single squat clean on Saturday. My back got tired and I was trying to do it all with my shoulders, which is probably why my traps are so sore today. I missed the second rep on 80 b/c I hit myself in the chin w/ the bar.

II. Clean Pulls (Low Block)

80 x 3
100 x 3 x 3

III. Front Squat

60 x 2
100 x 2 x 2
110 x 2
115 x 2 (PR)
120 x 1, f (PR - for a single)
120 x 1, f
Jumping from 60 to a 100 was a bit ambitious for me. 115 went smoothly, and I really felt like I should have been able to get the second rep at 120 each time, but it just wasn't happening.

IV. Press

40 x 3
60 x 3
70 x 3
75 x 3 x 2
77.5 x 2, f
75 has gotten relatively easy to triple, in that I know I can get it every time, even if the third rep is a little slow. Would have been nice to get 77.5.

Sam Nutt
05-01-2009, 03:23 PM
At home today:

I. DROM, KB Sw, KB Sn, Tuck Front Lever Holds, Tuck Front Lever Pullups
Just a warm-up. Nothing structured w/ the front lever stuff.

II. KB Metcon:
10-9-8-7-6-5-4-3-2-1
KB Sn (each arm)
KB Jerk (each arm)
Ring pullups, strict
Used 1.5 pood, which was probably too light for the jerks, but right for the snatches, as there was no way I was doing 55 snatches per arm at 2 pood.

Sam Nutt
05-02-2009, 03:45 PM
I. Power Cleans (Low Block)

50 x 3 x 2
70 x 3
80 x 3
90 x f, f, f
85 x 3 x 2
70 x 3

II. Clean Pulls (Low Block)

70 x 3
90 x 3
100 x 3 x 3

III. Stop Squats

70 x 1
90 x 1
100 x 1
110 x 1
120 x 1
130 x 1
135 x 1
140 x 1 (PR!)
130 x 1
130 x 1
140 kg is actually a PR for regular back squats as well.

Sam Nutt
05-04-2009, 07:10 PM
I. Power Clean (Low Blocks)

60 x 5 x 2
70 x 5 x 3
Coming up easily, but probably using too much shoulders and not enough hips.

II. Snatch Pulls
60 x 5 x 5
Haven't done any snatch work in a while, these felt a little awkward at first.

III. Back Squat
70 x 5
90 x 5
100 x 5
110 x 5
115 x 5
120 x 5 (PR!)
Two months ago, I could do 100 kg for only 3 reps. Back then I tried to blame it on snatch work done just prior, but that was clearly bullshit. So I'm guessing I added at least 25 kg to my 5RM in the last two months. Granted, when you're starting with little girly quads, that's not as impressive, but still. Turns out the key to getting stronger at squats is doing squats. Who knew? ;)

Milly Williams
05-05-2009, 04:39 PM
Thank you for the advice on limiting your workouts to 20 mins or less. I will try to have the workouts scaled to my level from now on.

Milly Williams
05-05-2009, 05:03 PM
I misread the name that replied to my thread. I apologize. This comment was meant for Steven Low.

Sam Nutt
05-07-2009, 09:26 AM
Yesterday:

BW 217.5 (Uh oh. This is the wrong direction.)

I. Cleans

50 x 3
60 x 3
70 x 3
80 x 3
90 x 3 x 2

II. Clean Pulls

60 x 3
90 x 3
100 x 3 x 3
Coach actually said these "looked awesome." Maybe something's finally starting to click.

III. Front Squat

50 x 3
70 x 3
90 x 3
100 x 3
110 x 3
115 x 3 (PR!)
Almost lost it forward (as if there's any other choice on a front squat) on the third rep at 115.

IV. Jerks

50 x 5
60 x 5
70 x 5
80 x 5
Must remember to bring the feet back together before lowering the weight when doing multiple reps. Also, at one point one of my coaches (a female) asked me what I thought about while I'm jerking. A very awkward pause ensued.

Sam Nutt
05-10-2009, 09:40 AM
Yesterday (BW 218):

I. Drop Snatches
20 x 3 x 2
30 x 3
40 x 3 x 2
Kept it light and worked on speed. My wrist continued to kill me on the first set at 20, then I switched to a hook grip and it miraculously felt fine. Still a little concerned about its inability to heal.

II. Cleans
60 x 3
70 x 3
80 x 3
90 x 3
95 x 2
100 x 1
105 x 1 PR
105 felt a lot smoother than 100. Try for 110 next week.

III. Jerks
50 x 3
60 x 3
70 x 3
80 x 3 x 2
90 x 1 PR
Still a noob. 90 was easy, but technique sucked. No going heavy for a while until I get some basic proficiency.

IV. Stop Squats
60 x 3
90 x 3
100 x 3
110 x 3
120 x 3
130 x 1, f
First rep at 130 was fine, but the second clearly wasn't happening. Probably too big a jump since 120 is my current 3RM. I also am starting to think that coach is having me do these too often. They're awfully hard on the knees to be doing once a week.

Sam Nutt
05-14-2009, 04:31 PM
Missed Monday's workout for a trip to Portland, then last night was an utter debacle.

I. Cleans

Worked up to 90 x 3, and then tried 95 x 3 a couple times, but failed on the third rep each time. Felt slow and stiff.

II. Clean Pulls

100 x 3 x 3

More of the same. Slow, awkward, no explosion.

III. Front Squats

Did 100 x 3 a couple times and really struggled. Considering I did 115 x 3 a week ago, this was bad. Did 105 x 2 for a modicum of self-respect, but it didn't really help.

I was supposed to do jerks after this, but everything was feeling so terrible, I figured it best to call it a day. At first I attributed it to poor sleep (very little and/or poor quality) for the past three nights. But I also started to experience symptoms of a dandy little URI about an hour after the workout, so I'm sure it's both. Nice to know why I felt so out of gas, but I'm impatient to get back up to speed. Hopefully I'll be feeling better by Saturday.

Sam Nutt
05-19-2009, 07:36 AM
Yesterday @ SPG (BW 216.5)

I. DROM, OHS, Drop Snatches, Burgener x 3

II. Hang Snatches

20 x 5
95# x 5 x 4
50 x 5
My first squat snatches. I've finally got the flexibility to receive the bar in a full squat. Took a while to get here, but feels good. Now it's time to put some weight on the bar.

III. Snatch Pulls

70 x 5 x 5

IV. Squats

80 x 5
100 x 5
110 x 5
120 x 5 (ties PR)
125 x 4, f
So close to getting that 5th rep. Debated giving it another attempt, but decided to leave it for another time.

Sam Nutt
05-21-2009, 11:39 AM
Yesterday:

I. DROM, Burgener x 3

II. Cleans

50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
95 x 2
100 x 2
95 x 3

III. Clean Pulls

90 x 3
100 x 3
105 x 3 x 2
90 x 3

IV. Front Squat

60 x 3
80 x 3
100 x 3
110 x 3
115 x 2, f
120 x 1
125 x f
125 x 1 PR

Legs sore and bruised today. I love it!

Sam Nutt
05-28-2009, 07:09 PM
All right, after a bit of a layoff I'm back to it. I'm also starting the CA WODs, even though initially I was going to wait until the start of the next cycle. So, here we go:

I. Muscle Snatch - 80% x 1 x 3

50 x 1 x 3
60 x 1

It's going to be difficult at first to accurately determine my numbers for the snatch since I'm just starting to get used to receiving in a full squat. 50 was pretty easy, and so was 60.

II. Snatch - 75% of Wed heavy single x 1 x 5

50 x 1 x 5

Didn't do Wed's WOD, so obviously couldn't use that. Did 50, but was receiving a little high and riding it down.

III. Clean and jerk - 75% of Wed heavy single x 1 x 4

80 x 1 x 4

Felt solid.

IV. For time:

50m row
15 pullups
30s rest
100m row
10 pullups
30s rest
200m row
5 pullups
30s rest
50m row
10 pullups

5:45. I liked this. The pullup bars at my gym are covered in rubber, though, making my grip useless. Plbth.

Sam Nutt
06-01-2009, 06:24 PM
I. Snatch - heavy single; 90% of that x 1 x 4

55 x 1
45 x 1 x 4

II. Clean and Jerk - heavy single; 90% of that x 1 x 3

90 x 1
80 x 1 x 3

Man, I need to work on my jerk. 90 is well below my max clean, but my jerk suuuuucks. This consequently made by back squats too light.

III. Back Squat - today's clean max x 3 x 3

90 x 3 x 3

IV. Weight GHD - 3 x 15

Unweighted x 15
5 lbs. x 15
10 lbs. x 10

Kept it way light because I haven't done these in forever. Still anticipating some serious DOMS.

Sam Nutt
06-02-2009, 12:51 PM
BW 216

I. Power snatch - 75% of Monday's snatch x 1 x 5

50 x 1 x 5

A bit more than 75%, but I was feeling frisky.

II. Power clean % jerk - 75% of Monday's clean & jerk x 1 x 5

70 x 1 x 5

III. 3 rounds for time:
15 KB swings - 40% BW
15 DB push press - 25% BW each

7:59. Used 75 lb. DB for the swings, 50 lb. DBs for the push presses. I really need to work on the latter.

Sam Nutt
06-05-2009, 11:31 AM
I. Snatch - 75% of Wed. snatch x 1 x 5

45 x 1 x 5

II. Clean & Jerk - 75% of Wed. CJ x 1 x 5

75 x 1 x 5

III. 3 rounds for time:
10 clapping pullups
10 clapping pushups
3:40

Sam Nutt
06-09-2009, 06:19 PM
I've been lax on posting my workouts, though I have been doing them. Hit a PR in the snatch on Saturday of 60 kg. A power snatch, but still. :o

I. Power Snatch - 75% of Monday x 1 x 5

50 x 1 x 5

II. Power Clean and Jerk - 75% of Monday x 1 x 5

65 x 1 x 5

III. 3 rounds for time of:
15 kipping pullups
7 box jumps (mid-thigh)
3:20

Sam Nutt
06-11-2009, 03:07 PM
As always, everything in kg unless listed otherwise.

I. Snatch Balance - 65% x 3 x 3

45 x 3 x 3

II. Mid-hang snatch - 60% x 2 x 3

45 x 2 x 3

III. Mid-hang clean & power jerk - 60% x 2 x 3

65 x 2 x 3

Only did the cleans on the second two sets, as my shoulders started killing me. I think I have some serious technique issues on my jerks (split or power) and need to post some video soon to get it corrected.

IV. 3 rounds for time:
20 push ball - 15% BW
20 KB snatch (10/arm) - 25% BW

Subbed DB push presses (35 lb. each arm) for push ball. Used 1.5 pood for snatch. 9:02 with a couple of chalk runs. Deceptively hard, but a great metcon!