View Full Version : Just a Girl Looking to get Strong

Adee Zukier
12-12-2011, 02:28 PM
Hey Everyone!

Thought I would introduce myself as I plan on logging my workouts here!

My name is Adee Zukier. I am a 21 year old female studying at the University of Guelph (Honours Psychology) looking to someday become an Elementary School teacher. However, outside of my educational life I am a fitness enthusiast.

My love of fitness began in 2007 when I decided that my unhealthy weight, and sedentary life was cramping my style. I went from 167.8 lb to 125 (I am 5"6) in just over 4 months from exercise at the local globo gym and dialling in my nutrition. For the next 3 years I continued to run on treadmills and follow a typical bicep-back, triceps-chest, legs-shoulders routine. Eventually, I got bored and would beg my boyfriend to make-up workouts for me. Frustrated and annoyed with me, he told me about this website called crossfit.com that posts a workout everyday and I should just follow that.

I began following main page CrossFit in 2010 and saw enormous changes in my fitness capacity (I was a total beginner). Soon after I joined my local affiliate CrossFit Guelph and became obsessed as most do with the sport of fitness that is CrossFit. I am now a CrossFit Trainer at CrossFit Guelph and Vaughan Strength and Conditioning which offers CrossFit programming amongst powerlifting and olympic weightlifting programs.

Today I am 135-140 lbs. depends on what I ate that day and how hard my workout was. I attribute the 10 lb weight gain to merely the change in my strength training. I switched from targeting specific muscles like in a bicep curl or a quad curl on the machine and began full body functional movements that increased the firmness and mass in ALL my muscles! LADIES!!! The idea that strength training makes you "jacked" is a myth!!

What brings me here? CrossFit is an awesome thing because it introduces people like me to parts of fitness that otherwise I would have never attempted to try. The first time I saw someone snatch, I actually think it was a snatch balance, I thought it was the most beautiful thing I had ever seen. The speed, power, accuracy and grace that is encompassed by an experienced weightlifter is something that inspires me everyday. So of course I love CrossFit but I have decided to take a step back and focus on some fundamentals. I truly believe that getting strong is the hardest part of CrossFit. Strength takes time, dedication, and patience whereas "gas" comes easy (easier).

I have heard amazing things about Catalyst Athletics programming and so here I begin my journey to strength.

I am lacking a workout partner and will be posting videos looking for critiques, and asking questions when I am confused!! I would love any help you can give!!

Thanks for letting me introduce myself!!
Adee Zukier

Adee Zukier
12-12-2011, 02:40 PM
Not sure how to make a new page to this so I will log my first day of training here.

Adee Zukier
137 lb

Personal Bests
Snatch: 115 lb
Clean: 160 lb
Clean and Jerk: 145 lb
Jerk: 145 lb

Snatch 135 lb
Clean 200 lb
Clean and Jerk 180 lb

Todays Workout - went light just to test volume

3 position Snatch - 65lb
-made all 5 sets - no real issues
-started from the hang and then knee and then floor to get comfortable

2 Power Jerk + 1 Jerk - 80lb
-made all 5 sets - no real issues

Snatch Pull - 90lb
- this is where I found issues
- I did not now if the pulls were touch and go so my first set of 5 I did touch and go and found my form was affected by the 4th attempt and for the next 4 sets reset for each pull limiting reset time
- i found the movement slightly awkward

- rest in between each lifting set I timed to be 30 seconds. I don't know if this is too much or too little. Any thoughts? I wanted to make sure that rest time was constant.

4 sets - no rest
300m row and 15 push ball
- 10:05 - nice and easy pace

Adee Zukier
12-13-2011, 07:54 AM
Day 2, and I. Am. Sore!

Yesterday wore on me more then I had expected but I warmed up for a good 20 minutes and went at it again this morning!

Weigh in : 140lb - ate a lot last night - workout yesterday made me hungry!!!

Snatches x 1 x 5
Warm Up
5 x 35lb
3 x 55lb
2 x 65lb
Work Set
1 x 80lb
1 x 80lb
1 x 80lb
1 x 80lb
1 x 80lb
- missed life #4 so i made 4/5
- I feel like the bar was not close enough to my body and I caught it a bit forwards and was unable to save the lift nor was I willing to try. O well.
- snatches felt pretty good, felt like I was getting under the bar nice and fast

Clean and Jerks x 1 x 5
Warm Up
5 x 65
3 x 85
2 x 105
Work Set
1 x 115
1 x 115
1 x 115
1 x 115
1 x 115
- made all reps 5/5 and jerks 5/5
- Jerks felt slow and not very aggressive either I am dipping to low or thinking to much and my split is not very strong
- usually I am more comfortable with the clean then the snatch but today I felt the opposite
- found I was taking a second at the bottom of my front squat before standing back up

30 seconds in between all singles and warm up sets.
This is a good time frame for me keeps my heart rate up and gets me sweating
I don't know if it would be considered too little rest or too much??
I am assuming when we are going for max attempts we should take more rest

Squats x 5 x 5
This was a bit different because I am recently coming off of a strained erector and I find squats to bother the area a little bit
I worked up to 140 and stayed there for all sets
5 x 140
5 x 140
5 x 140
5 x 140
5 x 140
1 squats felt pretty good, first two reps were nice and easy, last three i felt myself moving my knees back instead of out and this turned into a bit of strippers butt. Maybe contributing to back pain.

for the squats i took 45 seconds in between sets

At this point I was WIPED!! sweating and breathing hard, it felt awesome!!

Good mornings 3 x 8
I am very uncomfortable with the movement so i decided t do back extensions instead with some Glute Ham Raises. I hope this was a good substitute!!

Hope I can make it to tomorrow!!!
off to eat!! yummmmm


Derek Simonds
12-14-2011, 08:07 AM
Adee glad you are here. There are a lot of really strong people on this website and I am sure that they will be able to offer lots of good tips. Best of luck with your goals. I look forward to following along with your progress.

Adee Zukier
12-14-2011, 10:48 AM
Thanks Derek!

I am looking forward to being part of the community taking advantage of all the strength in this forum!!
I am going to be treating myself to some form of video camera this holiday season and hopefully figure out how to upload some videos for critiquing. Any suggestions on type of camera? Flipcam? Whatever would be most compatible for this site I guess.


Hamstrings, Glutes, Adductors, and Traps... Oh My!!!!
I. Am. So. Sore.

I have only completed 2 days of programming and I am beat!! I tried to merely do an air squat and I could not maintain my lumbar support in the bottom of the squat. I decided, after much debate, that today is going to have to be a rest day.

As an athlete and coach a valuable lesson that I have learned is to listen to your body!!!!

It pains me to miss out on a heavy snatch balance day as that is my favourite movement of all :(

I think I will do todays programming tomorrow and just do the Front Squats x 3 x 3 Friday preparing myself for whatever is to come on Saturday.

Crazy how sad I get when I need to rest.

Off to do some mobility!

Derek Simonds
12-15-2011, 05:31 AM
Check out Chile's log. He videos every training session and I think he uses a Flip Cam. His log is Eddie's quest for gorilla strength.

Adee Zukier
12-15-2011, 06:29 PM
I think I am going to try and find a way to upload videos without using Youtube. I found a quicktime conversion for mac and once I get a camera I will manage a way to upload quicktime videos on here!


A long day of studying and then at 5 and 6 o'clock it is my day to run the classes at CrossFit Guelph so today I had to workout a bit later then usual.

Still a bit sore but I just could not stay away from the barbells and plates and dumbbells!! AHH!!!

Today because I rested yesterday I did yesterdays programming

3 Position Clean x 5 sets
- all sets were done at 85 lbs - still keeping it a bit lighter then the actual percentages of my max until I get used to the volume.
- Cleans felt pretty good, elbows could be faster
- I find the hardest part for me is coming up out of the hole rather then getting under the bar. Front squats tomorrow should help with that!

Clean Pulls x 5 x 5
- all sets at 115lb
- this i found to be THE most awkward movement of all. When it was snatch pull my elbows continued to move high and outside however in a clean pull i found it much more awkward because the bar popped slightly off my hips and my elbows weren't moving high and outside.
- I guess the more I do it the better I will get
- Have watched the demo video maybe 3000 times in slow motion and full speed .. argghhhhh!!!

Snatch Balance - Heavy Single
65 x 3
85 x 2
105 x 1
115 x 1
125 Fail
125 Fail

I found that I was extremely slow once the weight gets heavier and at 115 I had to ride the bar down much more then I would have liked.
This could be because I hesitate and am a little bit nervous. I lost the bar forwards on both attempts at 125. :( I need to be more aggressive with the dip and drive and just push under!!!

5 min
3 Box jump - 24" box with a standard 45lb bumper plate on top i would guess 27"?
8 Dumbell Push Press at 25lb per arm
max pullups

completed 3 full rounds 4 pullups in the first then 3 and 3 (strict dead hang) and finished the box jumps and push press in the 4th round. I had pretty week pull-ups :(

Till next time!! Last exam tomorrow and then winter break where I will have nothing but time to focus on my lifting!

Adee Zukier
12-16-2011, 03:20 PM
Tried to catch up on some stuff I missed from taking a rest day.

Front Squat x 3 x 3
- 125 lbs
this was relatively easy except pains me a bit because at the beginning of the summer before I hurt myself I was front squatting 5 x 3 at 165lbs!!
Just need to squat more I guess!

3 x 20 situps
3 x 60 second front and side planks
2 x 10 GHD situps
Ring L-sits and Leg raises

If anyone has a better core routine for me I would love some suggestions!!

After this I did lots and lots of mobility for the hips, hams, quads, and rolled out the whole body!!
Feeling good and ready to lift heavy tomorrow!

Adee Zukier
12-17-2011, 01:35 PM

So excited to lift today!!!

Snatch x 1 x 5 @ 85
increased by 5lbs from last time
5 x 35lb
3 x 55lb
2 x 65lb
1 x 85lb
1 x 85lb
1 x 85lb Failed
1 x 85lb
1 x 85lb

- snatches felt good and fast need to work on the pull from the ground
- kind of splitting the movement up into two slow off the ground and once i reach my 2nd pull I rev up the speed. Would like to make the movements more fluid.

Clean and Jerk x 1 x 5 @ 120
3 x 75lb
2 x 95lb
1 x 115lb
1 x 120lb
1 x 120lb
1 x 120lb
1 x 120lb
1 x 120lb

- I love clean and jerks!!!!!!!! felt more aggressive in the jerk today
- also 5lb up from last time

Pause Squat - heavy triple
- I dont know why but i thought that this was SO MUCH FUN!
worked my way up to 145 for 3 pausing for 3 seconds in the hole.

back is still a bit fragile so i didnt want to do the straight leg deadlifts so instead I did some Glute Ham Raises 3 x 8

Great Day of lifting!!!!

Keith Miller
12-18-2011, 08:29 AM
Great to see another Oly lifter posting!! :D

BTW, yes, 30 sec rest is too little. I would increase it to about 1:30 to 2 min if the weight is light.

Where are you located??

Adee Zukier
12-19-2011, 05:23 PM
Keith thanks so much for letting me know. Today I lengthened my rest times to 1:30 between each set and it gave me time to think about each lift.

I live in Toronto, Ontario but I am currently studying in Guelph, Ontario just 45 min away from Toronto. I train out of my local CrossFit affiliate (CrossFit Guelph) usually alone because everyone else just follows the daily WOD. As a trainer I am lucky to have full use of the gym and go in on off hours and train.


Mad-hang Snatch - 70lbs x 2 x 6

Today I trained with others and had the luxury of filming my lifts on their cameras.
My snatches felt pretty good. My catch position is solid the main problem I am having is reaching full extension. I don't open my hips completely before getting under the bar a common problem. So I am going to have to work on that.
Practice, Practice, Practice.

Power Jerk 95lb x 2 x 6

Need to be more aggressive and push under the bar faster. I am much much more comfortable split jerking but I understand the need for both.

Snatch Pull 95lb x 4 x 5

Getting more comfortable with the movement need to focus on pulling straight up and not extending my back and pulling backwards.

5 sets
5 KB clean and push press/arm (used a 12 Kg KB)
5 renegade rows per arm (used a 20lb DB)

found using KB's for the renegade rows was too hard to balance and dumbbells were way easier. Ill get there!

Tommorow I am heading to FLORIDA!!! for 7 days to soak up some sun and get out of dreary and rainy and cold Canada!

I will try and get some training in at some gyms in the area there but overall it will be a vacation!! see you all again in 7 days!!!

Adee Zukier
12-27-2011, 04:08 PM
Happy Holidays!!

Back from the sunny state of Florida and already missing the sun as I am welcomed back to Toronto with lots of snow!! I cam already feel my tan fading :(

While I was away I completed 4 conditioning workouts as my boyfriend is a CrossFitter so I joined him due to the limited equipment and space in the hotel gym. Always good to work on a little conditioning I guess.


Snatch - Heavy Single
I was feeling good in warm up so I decided I was going to push it a little bit.

5 x 35lb
3 x 55lb
2 x 75lb
1 x 85lb
1 x 95lb
1 x 105lb
1 x 115lb --> I failed this rep catching the bar slightly forward but decided to raise the weight 5 lbs and try again for a PR
3 attempts at 120lb --> got right under with no problems but same issue with the bar being slightly forward and just couldn't hold on. Just bought myself the Sony Bloggie video camera so hopefully next time I can film the lift and post it for you to give your opinions

My feeling was that I am using my legs as a guide for the bar and the bar path is not perfectly vertical moving slight into my body and therefore as I extend the bar is pulled further away from my body then I would like. Must. Continue. To. Snatch.

Clean and Jerk - Heavy Single
5 x 55lb
3 x 85lb
2 x 105lb
1 x 115lb
1 x 125lb
1 x 135lb
1 x 145lb
1 x 150lb --> Failed this rep and only attempted it once - 145 was my previous PR and I was feeling good. The clean was nice and easy but the jerk was just not happening. I have not mastered the art of getting right underneath the bar.

Today showed me that my technique is definitely holding me back and I am strong enough to lift more but not technically proficient to make the lift. Practice. Practice. Practice.

Squat x 1 x 5
I did the squat at 90% of my clean which is 160lb so I squatted at 145. I am not sure if this is the protocol. Should I be squatting at 90% of my max squat? because that would make a HUGE difference.

Happy to be back with my barbells I missed them so much.
I hope you all had a great holiday!!!

Adee Zukier
12-29-2011, 10:31 AM
Forgot to post yesterdays workout last night and I will be taking a rest day today. After a week of vacation coming back to some max weight snatches, clean and jerks and power cleans x 2 x 10 my body is begging for some rest.


Power Cleans x 2 x 10
I did this at 75% of my max clean which is 160lb
all sets completed at 120lb
felt REALLY awesome! I went in dreading 10 sets of 2 at such a high weight thinking I would be failing by the end but turns out it was much easier then I thought!

Clean Pulls x 3 x 3
did this at 150lb which is 95% of 160.
Getting more comfortable with this movement and finding it less awkward and not as hard on my back.

Heavy Snatch Balance
at this point my legs were gassed especially after yesterdays snatches and clean and jerks. Made my let rep at 95. Failed at 105 and then called it a day.

Conditioning workout.
Because I am now at home in toronto for the holidays I am training at my boyfriends box - Vaughan Strength and Conditioning so when the 7 o'clock class rolled in and had great workout planned I opted out of the row push ball and joined them for some fun!!

4 rounds
8 Ground to Overhead (I did clean and jerks) at 75lb
8 pullups
8 Wallballs at 14lb (i did this with a full squat, slightly different from a push ball)

time: 10:04

IM SORE!!!!!!!!!! rest day today and Ill do some technique work and front squats tomorrow.

Very excited for the new program starting on Monday so I can finally be on track rather then joining in in the middle.

Adee Zukier
12-30-2011, 08:50 PM
This week is kind of scattered due to missing a week in Florida. Took a rest yesterday so Today I decided to work on the core and Front Squat. I wont be maxing out my squat tomorrow and technically already maxed my Snatch and Clean and Jerk earlier this week I will just do heavy technique tomorrow.

Today's Workout

Front Squat Max Effort

Goal: 180

1 x 115
1 x 135
1 x 155
- tough but felt like I could make 175
1 x 175
- failed effort
1 x 175
- really hit that sticky spot but fought for it.

Core Workout

Had fun in the gym enjoying the freedom before the new program begins Monday.

Played on the rings with some muscle up practice - 1 strict and then 4 singles with turnout and a kip. Shoulders are still transitioning into the ring holes, need to transition to a higher position by pulling harder.

Planks - 1 min on each side, front, left and then right. Then went through sets of situps with straight legs emphasis on upper body remaining tight and leg raises.

Rested and recovered with some stretching for an hour and wanted to climb the rope.

3 Rounds
3 rope climbs
9 pushups
15 20'' box jumps - no rebounding walked down.

Time: 13:?? --> notebook has the real time and not near me this moment.

Took videos today and hope to figure out how to load them here. UFC Fight Night tonight!!

Adee Zukier
01-01-2012, 01:28 PM
Last workout before the new program.


Goal: 130
1 x 95
1 x 105lb
1 x 115lb
1 x 130lb
- weight began to feel heavy in my wrists
1 x 140
- stood all the way up but could not stabilize at the top so technically no lift :(


20 min:
12 Pull-ups - Kipping
15 Toes to Pull-up bar
18 box jumps 20" box

5 rounds and 2 Pull Ups

The new program looks awesome and hard! Don't have jerk boxes but hopefully I will make due without. I figured for the box clean and snatch pulls I would just deadlift once and pull from there?? Any better suggestions?

Adee Zukier
01-02-2012, 04:52 PM
First Day of the new program!!!

Did not have access to blocks so I just did a full pull and then the mid thigh clean/snatch without putting the bar down

Block snatch pull + snatch (mid-thigh) -
75lb x 2(1+1) x 3
80lb x 2(1+1) x 2

Block clean pull + clean (mid-thigh) -
105 x 2(1+1) x 3
110 x 2(1+1) x 2

Clean deadlift to knee + clean pull
105 x 3+1 x 3
110 x 3+1 x 2

Front Squat
105 x 3 x 2
115 x 3 x 2
120 x 3 x 2

Finally found a way for you guys to look at some of my videos. The files were too large so I have used megaupload.com to upload the files and you have an option to download them as quicktime from there. Please let me know any pointers or thoughts!!

175 Max Effort Front Squat

140 OverHead Squat (Bodyweight) - Just missed it

Adee Zukier
01-03-2012, 04:02 PM
Todays Workout

Jerk -
85lb x 3
95lb x 3
100lb x 2
110lb x 2
115lb x 2

Hang power clean (below knee) - 50% (of clean)
80lb x 3 x 4

Snatch push press + Overhead squat - 65% (of snatch)
75lb x 3+2 x 3

4 sets; no rest:
8 1-arm KB swings/arm (12kg)
8 pull-ups - strict

Adee Zukier
01-05-2012, 08:55 AM

Block snatch pull + snatch (below knee)
80lb x 2(1+1) x 3
85lb x 2(1+1) x 2
- was having a problem not "popping" off my hips. I think I need to focus on keeping the bar path going straight up instead of into my hips so when i extend the bar just "kisses" my hips.
- this is MUCH easier said then done

Block clean pull + clean (below knee)
110lb x 2(1+1) x 3
120lb x 2(1+1) x 2

Snatch deadlift to knee + snatch pull 65% (of snatch )
75lb x 3+1 x 3,
80lb x 3+1 x 2

Pause back squat -
130lb x 5 x 2,
140lb x 5 x 4
- this is SOOOOOO hard and hurts so bad!! but gotta love it!!

Adee Zukier
01-06-2012, 09:00 AM
Super nervous for tomorrows heavy singles for the snatch and clean and jerk!! :eek:
hope I can get the "popping" under control. Will post videos of tomorrow lifts

Thursdays Workout

Push press + jerk - (of jerk)
75lb x 3+1 x 2,
85lb x 3+1 x 2,
95lb x 3+1 x 2

Hang power snatch (below knee) - 50% (of snatch)
60lb x 3 x 4

Muscle snatch - 35% (of snatch)
45lb x 3 x 4

Pin back squat (just above parallel) -
100 x 3 x 2,
120 x 3 x 2
- i skipped a set at 55% i think.. damn.. i don't know how I did that grrr

3 sets; no rest:
400 m row
15 dips - ring dips

this took me 20 min!! My ring dips are week and ended up doing them in doubles!!
till tommorow!!


Adee Zukier
01-08-2012, 12:31 PM

Snatch - to heavy single
- did prescribed lifts and then went for 120 again. Same issues. Jump forward and
poor head position. Back angle off the pull as well. Heaviest made lift was 105lb.

Clean & jerk - to heavy single
- Prescribed lifts and then worked to 150. Pressed out just slightly. First time getting
150lb overhead.

Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3
- these were hard especialy after the heavy snatches and clean and jerks.

Next Time: going to keep attempts conservative and drill in technique.

4 sets; no rest:

3:19 15lb kettlebells. Had to do this right after lifting wanted to keep things light and have no rest at all.

10 DB push press
10 DB chainsaw rows/arm

Blair Lowe
01-08-2012, 05:08 PM
Hey Adee, just saw this and no one commented on your FS/OHS videos so I will.

FS looks like you grinded it out. Just below 1/4 squat level on the up/concentric phase, you start pushing your hips back.

In the OHS, things happen somewhat similar. Your butt tucks under at the bottom of the OHS though. I didn't see this in your FS. This is probably what also causes you to go forward on the ascent of the OHS.