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Joe Kalsbeek
07-23-2009, 06:16 PM
Hi all...I've been Crossfitting for a year and a half, loosely following Crossfit Strength Biased lately. Its time to focus on the O-Lifts so I'll be doing the 10 week CA cycle which started on April 13th '09.

All comments, thoughts, and critiques are welcomed!

My training log/blog from the past year and a half is here: http://carpeferrum.blogspot.com/

Joe Kalsbeek
07-23-2009, 06:20 PM
Catalyst Athletics Wod

Week 1, Day 1

Muscle Snatch + 2 Snatch Balances - Take to heaviest MS possible
95, 105, 115, 125, 135 (failed on 2nd Snatch Balance)

Power Clean and Jerk - 80% of PC 1 x 4 - 180lbs (failed on 4th Jerk)

Front Squat - 75% 3 x 5 - 175lbs

3 Rnds
10 Burpees
10 Pullups

2:44

This is Day 1 of a 10 week CA Strength Cycle starting on April 13th. I missed yesterday, so I combined yesterday and today's wod to come up with this.

Hopefully I can fight my severe case of 'icantstickwithaprogramitis' and follow this for the full 10 weeks. Only time will tell. I need to write up some goals for OL. This year's Olympic Lifting goals are to Clean and Jerk 225lbs and to Snatch my bodyweight (175lbs). My Clean and Jerk is currently at 198lbs and Snatch is at 145lbs. That might be a wee bit aggressive for 10 weeks.

Looking forward to this period of Olympic Weight Lifting specialization. I believe it's probably a must for everyone to take some time at one point in their crossfit 'career' and focus on OL. It doesn't have to be this much of a specialized focus, but it needs to happen at some point. They are simply that important. At least thats my story and I'm sticking to it. Go get your O-Lift on!

Joe Kalsbeek
07-23-2009, 06:21 PM
Week 1, Day 2

Snatch - 70% x 2 x 3 - 105lbs
Clean & jerk - 70% x 2 x 3 - 140lbs
Clean pull - 90% (of clean) x 3 x 3 - 180lbs
Clean deadlift - 100% (of clean) x 3 x 3 - 198.5lbs
Back squat - 75% x 3 x 5 - 175lbs
Weighted GHD Situps - 3 x 8 - 45lbs

Still combining a couple days into one because I missed the first day. Added in Snatching and changed the ab work to use my GHD. Nothing terribly difficult today. Did the first set of Clean pulls with 100% of clean by mistake. Felt good though.

Got my GHD today! Its a Yukon GHD and the best deal on the market. IE: CHEAPEST! After using it the very first set, I can tell you I do not like the seat pad. It is very soft and gets pushed out of shape under my weight, getting disformed. It slowly moves back into shape after I get off. Weak sauce. The other reason that it is plainly cheaper then it's competitors is the lack of adjustability and not quite as beef cakes as others that I've used. But at $250 (and free shipping) compared to about $500 at the next cheapest (not including shipping), its hard to complain too loudly. I may have to get a different material for the seat pad and put it in there. Then I'll have my very own custom upholstered GHD. We'll see.

Joe Kalsbeek
07-23-2009, 06:23 PM
Week 1, Day 3

Jerk - heavy single - 65 x 3, 85 x 3, 105 x 3, 115 x 3, 135 x 2, 155, 175, 190, 202.5(F) 80% of that 1 x 3 - 155lbs
2-position snatch (floor, mid-thigh) - 60% x 3 sets - 90lbs
2-position clean (floor, mid-thigh) - 60% x 3 sets - 120lbs

Video of the Jerks is here: http://www.youtube.com/watch?v=pF-r9btHVdM

Form critique welcomed!

4 rounds for time of:
300 m row
5 push press - 75% - 135lbs

7:17

Joe Kalsbeek
07-23-2009, 06:34 PM
Rest day...looking forward to tomorrow's heavy single in Snatch, C&J, and FS.