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Pierre Auge
03-14-2007, 08:18 PM
Been lifting consistently 1-2 times per week since February 3rd 2007.

Tonights Effort:
Snatch
52kg x3
54kg x3
56kg x3
59kg x3
61kg x3
64kg x3
66kg x3

Bodyweight: 69kg
Previous PR: 61kg x 1 (I think I'm getting better!:))

My goal is to open with a bodyweight snatch at my first ever lifting meet on May 18th in St. Thomas, ON. It looks like if I keep progressing at this pace I'll be opening with this weight as planned.

Observations: My lifting is considerably better on days when I've completed a CrossFit MetCon WOD earlier in the day. My work capacity for the remainder of that day seems to be at peak. Interesting stuff! For some reason I seem to like starting to lift late in the evening 20:00 and going until 23:00 or so. Good thing I don't do this more often, though not fatiguing metabolically or even really on a muscular level it is more draining and gets me ready for bed soon after.

Other Notes: If I can open in St. Thomas with bodyweight then according to the current provincial standings I should be capable of winning a slot at nationals in the 69kg class.

Allen Yeh
03-15-2007, 03:42 AM
You lift for 15 hours!:eek:

Pierre Auge
03-15-2007, 04:39 AM
No 3 hours look again!

Pierre Auge
03-17-2007, 08:27 PM
Jan 31st 07 - First day of Lifting outside of CrossFit
1x SNT+ 3x OHS
5x115
5x120

Jerk
5x115
5x120
Keeping Jerk light

3 Feb 07
1x SNT+3x OHS
3x110
3x110
3x100

C&J
110
110
110
Keeping C&J light

04 Feb 07
Snatch Pulls
10x185
5x255
5x255

Snatch High Pulls
5x135
5x135
5x185
5x185

Jerk Tech light

05 Feb 07

BS
5x135
5x185
5x205
5x225
5x245

SNT-DL
10x185

07 Feb 07
1x SNT + 3x OHS
105
110
115
120
125

10 Feb 07
1x SNT + 2 OHS
5x95

14 Feb 07
SNT-HP
5x95
5x115
5x125
5x135
5x145
5x155

SNT + OHS
100-100-100
105-105-105
110-110-110

15 Feb 07
SNT+OHS
115-115-115
120-120-120
125-125-125
130-130

23 Feb 07
115-115-115
120-120-120
125-125-125
130-130-130
135-135-135

25 Feb 07
BS
5x225
5x235


27 Feb 07
BS
5x235
5x240

FS
3x165
3x179
3x175
3x180

04 Mar 07
Jerk
115
3x135
3x140
3x145
3x150
3x155
3x160

As Mike Burgener would say: "Your Jerk sucks!"

05 Mar 07
Box-SNT(18") + SNT Balance
115 + 95
115 + 105
115 + 115
115 + 125
115 + 135
115 + 145
115 + 155
115 + 165
115 + 175
115 + 185
115 + 3x195 = FAIL

10 Mar 07
SNT
95
105
115
125
135

C&J
135
145
155
165

Pierre Auge
03-17-2007, 08:28 PM
15 Mar 07
115-115-115
120-120-120
125-125-125
130-130-130
135-135-135
140-140-140
145-145-145

10 lbs PR

Pierre Auge
03-17-2007, 08:31 PM
17 Mar 07
115
120
125
130
135
140
145

Confirms PR

Dropped bodyweight on myself during 3rd attempt. I forgot what I was doing but I got out in time!

Pierre Auge
04-03-2007, 12:56 PM
21 Mar 07

CLN
165-165-165
170-170-170
175-175-175
180-180-180

SNT
95x3
115x3
125x3

Light snatches I was very tired after the heavy cleans. My PR on cleans was 80kg almost a year ago, it was nasty, dirty, shit! But it went up! At the time I was doing tons of front squats no back squats at all and had no technique. Now my front squats are terrible my back squats are moving up but at least my cleans look like cleans, and the weight is moving up.

What a modicum of technique can do is outstanding!! Understanding how the lifts are done and doing them are two different things...

Pierre Auge
04-03-2007, 01:00 PM
2 April 07

SNT
115
120
125
130
135
140
142.2
145

CLN
135
140
145
155
165
165

I was done I couldn't clean any more then 165, my confidence was done. My overemphasis on the snatch I think is limiting both it and my cleans. SO tomorrow I will switch gears a bit. Yes I am actually going to workout tomorrow!

Pierre Auge
04-03-2007, 01:33 PM
3 April 07

BS+CLN
185
195
215 + 160
225 + 165
235 + 170
245 + 175
255 + 180 (Both previous PR's were EASY)
265 + 185 (Missed the CLN-extension but got under and saved it for a PR)
270 + 190 (Big PR's both)
275 + 195 (Huge PR's both - this CLN was probably the best of the bunch)
280 + 185 (280 still felt very solid/Miss CLN 200 so return to 185)


Ummm OK not sure where that came from but I've been back into the fasting for the past week+ and have been building my work capacity back up. I'm sure that had something to do with it.

These ME style lifting workouts seem to be my kind of thing. I am too aloof to be following a strict program, which is why I like CrossFit so much and so simply working with a focused goal seems to be working out. I also noticed that I can snatch 135 pretty much on command at this point. It's my new starting weight in my warm-ups, that pleases me. Considering when I started this on Jan 31st I was barely snatching 135 for a single, it had been my PR for quite some time...

Pierre Auge
04-05-2007, 06:48 AM
I've put on 3 pounds since I started fasting. Ughh, can my metabolism make up its mind? More cals lose weight less cals gain weight. I'm all f'ed up!

Pierre Auge
04-05-2007, 03:44 PM
5 April 07

SNT
135
140
142.2
145
147.2 PR
147.2 Confirm
150 PR
150 Confirm
152.2 PR
155 PR
155 Confirm

I swear I'm not on steroids! In fact I've not been eating much of anything but meat, oysters, letuce & kiwi fruit. Once per day... The last 3 days I've added coconut milk and egg white protein drinks. I take ZMA and Creatine anything but religiously...

Yuen Sohn
04-06-2007, 05:51 AM
Hey Pierre,
Congrats on your PRs as of late.

So isn't 155 about your bodyweight??

Pierre Auge
04-09-2007, 07:54 PM
Yoon,
I weigh 150...

today, I dropped 155 (70kg) on myself in the snatch, no worse for wear, though I snatched 145 several times like it was a passing thought.

Finished a 75lbs Fran afterwards in 3:50...

My goal is to eventually finish a 115lbs Fran in under 4:00. At my bodyweight that would have me producing ~400Watts or a Half Horsepower.

My goal is to accomplish this the CrossFit way by not training for it ever. Just testing myself every few months or so.

Lesson for the day, DON'T GET COCKY, GRAVITY ALWAYS WINS!

Steve Shafley
04-10-2007, 05:07 AM
Is that a back squat immediately followed by a clean?

If so, I like it. Very nice combo.

Nice solid work, Pierre.

Pierre Auge
04-10-2007, 10:53 AM
Is that a back squat immediately followed by a clean?

If so, I like it. Very nice combo.

Nice solid work, Pierre.

Steve,
yes BS followed immediately by a Clean. I have found the BS to be a great potentiator (I like using that word) for the clean. After BS'ing a weight cleaning nearly half of it seems almost easy, if easy were applicable as a word to the situation in question.

The perks of living in a gym with all the bars and bumpers a person could want.

Pierre Auge
04-10-2007, 07:46 PM
WOD:
15 minutes/max rounds of:
3 SNT 115
3 Thruster 115
3 Muscle-Ups

score: 4 rounds

I had nothing today, I felt really off, was power snatching because I was to tired to pull myself under like I had planned. The thrusters felt terrible, and the muscle-ups were just hard. Muscle-Ups are usually pretty easy I tend to fly right up overtop but not today, even during the warm-up...

Oh well serves me right for eating restaurant food, even though it appeared clean!

Pierre Auge
04-14-2007, 09:33 PM
14 Apr 07

SNT
95x3
115x3
125x3
130x3
135x3
140
140
realizing all of my personal effects had just been stolen seriously put a damper on my willingness to train..........

through 140 over my head missed it called it a day because though I felt like dying I DIDN'T feel like killing myself!

Pierre Auge
04-17-2007, 04:41 AM
16 Apr 07
BP (I haven't done these in about a year)
165
170
175
180
185
190

BS+CLN
185
195
205
215+165
225+170
235+175
245+180
255+185
265+190
270+195
275+200 PR on the CLN

I was taking my time and lost track of it, I would have done more but I had a class walk in as I was PRing on the CLN so I cut it then... I'll tell myself I could have done more ;)

I like these alternating BS+CLN combo workouts. Always seem to be progressive (for the time being) and I don't have to think too much...

Pierre Auge
04-25-2007, 01:29 PM
25Apr07
My right shoulder feels like shit!!! I think I ring dipped it into the ground...

Pierre Auge
04-26-2007, 03:22 PM
My shoulder fucking hurts alot when I reach for things out in front of me! This sucks.... So much for an O-Lifting meet on the 18th I'm afraid... FUCK!

Eva Claire Synkowski
04-26-2007, 03:50 PM
dude - that sucks. from the ring dips, ey? you still did another couple wods after that. hope it heals asap.

Pierre Auge
04-27-2007, 03:50 PM
Yeah its basically from doing too much too fast... I should know better but sometimes my enthusiasm gets he best of me!

Pierre Auge
04-30-2007, 04:02 AM
I'm trying Rip's shoulder rehab program:

20 sets of 5 chins everyday for two weeks...

So far so good I'm on day two and my shoulder felt like crap waking up but it feels pretty good now... Performed a modified WOD:

3 rounds for time of:
Run 400m
Squat 75 reps

Time: 12:04

I feel pretty good and I'm fasting...

(Note: The term "Waking up" is being used loosely since that would involve actually sleeping, but since no sleep actually occured the term - getting up out of bed may be more accurate)

(Note: The term "Bed" is being used loosely since that would involve actually sleeping in a bed, but since I slept on a couch the term sleeping aparatus is perhaps more accurate)

(Note: The term "Slept" - See "Waking Up")

(Note To Self: Get some sleep!)

Rick Deckart
05-05-2007, 01:56 AM
I'm trying Rip's shoulder rehab program:

20 sets of 5 chins everyday for two weeks...

So far so good I'm on day two and my shoulder felt like crap waking up but it feels pretty good now... Performed a modified WOD:


Hi Pierre could you elaborate about this program a bit more? Thanks!

Pierre Auge
05-05-2007, 08:15 PM
He basically gave me two options

20x5 very often or 5x20 two times per week. I like the 20x5 personally. But the point is to strengthen the shoulder girdle by doing whatever variation of pull-up does not agrevate the shoulder injury... For me right now its chins or suppinated pull-ups.

Pierre Auge
05-07-2007, 04:31 AM
7 May 07

10:00 minutes max reps of:
1 Handed Thruster 45# (left arm only)

Score: 80

Needed something quick and simple before this mornings pers trng session. I rarely do unilateral work anymore but since I hurt my right shoulder have decided to put more emphasis on it because of its potency as a shoulder prehab tool.

Smart Bilateral Barbell work will make you strong.
Smart Unilateral Dumbbell work will make you bomb proof.

Not feeling any worse for the wear several hours later and I'm fasting. Though I keep jonesing for a coffee I'm going to get another one and thats three already today!

Eva Claire Synkowski
05-07-2007, 05:16 PM
so is the may comp out of the picture?

Pierre Auge
05-07-2007, 07:03 PM
so is the may comp out of the picture?

Yep it looks like it. I spoke to Rip last week about possibly salvaging it but after going another week with what he and I had planned I don't think I want to risk it. I'm bummed!

Better safe then sorry. This shit always happens to me - get rhabdo, recover get better over a month or two then WHAM get hit by a car get rhabdo AGAIN, recover over three months, then just about ready to go to this meet and WHAM I jack myself up doing too much being all gung-ho like always.

Oh well it could be worse I could have been killed by either the first bout of rhabdo, the ordeal with the car, the second bout of rhabdo induced by the car, or have completely destroyed my shoulder!

Count my blessings I guess, I get to help and watch everyone else be good at stuff I enjoy doing! I'm a hobby lifter anyways. The next meet is three months hence maybe I'll be in good enough shape then.

did some snatches tonight:
95x2
115x2
135x2 scratched a couple of times
140x1

This took so much out of me that I couldn't carry on, I had no focus and could barely convince myself to extend and pull-under the bar. Not a good mental state in which to lift heavy things over ones head. Was mving really slow. Called her quits. Try again on wednesday maybe...................... big maybe

Snatches don't really bother my shoulder they only fatigue it. Jerks on the other hand hurt real bad. I'm convinced I fucked up supraspinatus. Ugg this is going to take a while to heal! FUCK

Rick Deckart
05-07-2007, 11:03 PM
You should lend yourself a shoulderhorn. When my supraspinatus was inflammed working out with the shoulderhorn and approriate poundages was the key for recovery. It took me 3 weeks from an arm barely able to lift beyond 15 degree to full recovery...

Eva Claire Synkowski
05-08-2007, 03:47 AM
This shit always happens to me - get rhabdo, recover get better over a month or two then WHAM get hit by a car get rhabdo AGAIN, recover over three months, then just about ready to go to this meet and WHAM I jack myself up doing too much being all gung-ho like always.

i dont think i would put rhabo, car accident, and being enthusiastic in the same category. let's hope rhabdo x 2 and car incident were NOT the "always happen" to you type of events. id like to think those were more freak incidents! now the being gung-ho thing.... well, youre screwed.

sorry about the comp - but youll be back to form soon enough!

Pierre Auge
05-08-2007, 07:37 AM
hehehe yeah I'm not overly worried about it in fact I just put on a good show

Pierre Auge
05-09-2007, 09:37 AM
9 May 07

WOD: ref. ccf blog (http://capitalcrossfit.blogspot.com/2007/05/kid-can-clean.html)

CFT:
BS 275-290-295
SP 135X-115-125
DL 295-310-315

Total: 735
Bodyweight: 146.8 (3 scale average - I like accuracy OK I have OCD)


X = scratch or miss

Garrett I've been going strict nutritionally as you suggested and feel pretty great though still only slightly congested. IF rocks by the way my lifts are doing great and even my cardio hasn't been affected very much - finishing most WODs in decent times...

Note: I am leaning out noticeably! BF%? Who gives a eff!

(due to shoulder injury shoulder dominant lifts are not doing great in fact they suck)

Troy Archie
05-09-2007, 10:48 AM
How tall are you man?

Pierre Auge
05-09-2007, 01:25 PM
5'6"

Pierre Auge
05-15-2007, 11:12 AM
14 April 07

BS
225x3
255x3
260x3
265x3
265x2

SN
95x2
105x2
115x2
125x1
135x1
145x1

BW 145lb

I'm leaning out, my backsquats are feeling a bit tougher as a result but I'm starting a linear strength cycle this week.

M
BS
SN
L-Sit

W
DL
SP
PLU (weighted)

F
BS
CLN
RD (Ring Dip)

This was day 1. I'm not stopping my CrossFitting, it is going to as usual be thrown in whenever I feel like it. No change there as per usual.

I don't really have any specific goals as per usual, I just haven't done anything involving consistent linear progression for well over a year. (Save the snatch work I did from Feb to March but that was as varied and inconsistent as anything) Lets see what happens. IF rocks by the way!

Eva Claire Synkowski
05-15-2007, 04:50 PM
well, looks like you're back to bw sn in less than 21 workouts.

out of curiousity - what IF schedule are you following? are you timing the wod at the end of the fast - or is it all all over the place?

Pierre Auge
05-16-2007, 07:32 AM
With me its about as intermittent as it gets. Actually I like to lift in the morning while fasting or later in the evening after I eat. I'll do CrossFit whenever I feel like it. I just throw it in willy nilly, I like it that way.

Pierre Auge
05-16-2007, 10:26 AM
Hey Robb,
so about the fasting - Why would I get really hot after deadlifts mid fast? And I mean I my body temperature must have jumped a few degress because about 10 minutes after I finished I felt a sensation of radiant heat for several minutes.

It actually felt really good, all warm and fuzzy like.

Pierre Auge
05-16-2007, 01:13 PM
16 April 07

DL (I suck at heavy deadlifts when multiples of more than 1 are involved)
275x3
280x3
285x3
290x3
290x3

SP (I'm really trying hard not to hurt myself again)
65x3
75x3
85x3
95x3
100x3

Video (http://www.youtube.com/watch?v=a4wyw3ERSFM)

Steve Shafley
05-17-2007, 10:22 AM
DLs looked good, real good. Minimal rounding of both thoracic and lumbar spines. If you allowed some thoracic rounding, you will probably add 25# to your max. In your case, though, it's not necessary, since you aren't a powah liftah, nor do you play one on TV, so I wouldn't attempt to retrain that movement.

I think you are overemphasizing bringing your head forward in the press, though. Wasted movement and energy. I don't know if that's an artifact of your injury or not, but too much forward extension isn't really nice on the neck, especially when under load.

Pierre Auge
05-17-2007, 10:30 AM
thanks steve

the forward head drive is a product of the shoulder injury, when I don't do it it feels like the shoulder is going to fall apart. like the feeling of resetting a joint if you've ever had that feeling?

Pierre Auge
05-17-2007, 12:11 PM
Monday Night Snatches: 14 May 07

http://www.youtube.com/watch?v=MyqxTAtBJA0

Sloppy - very sloppy -

- raise the hips too high on the first pull, (stupid dynamic start that I thought I had gotten rid of)
- Second pull not bad
- third pull - non existant
- OHS - Engaged from the hips rather than finished from the hips.

Need to do more snatches and overhead squats, I'm back squatting my snatch! I had seemingly corrected this problem but I think the shoulder injury has caused me to regress back to my old habits as a protective reaction.

Who knows maybe I'm just bad at this.

Derek Simonds
05-18-2007, 09:39 AM
Was that really a BW snatch? If so I understand what you want to work on but still great to throw that much around knowing you have technique you can improve on.

Thanks for the videos.

Pierre Auge
05-18-2007, 08:34 PM
yep that was bodyweight - I can snatch 70kg, which is 5kg over bodyweight right now. My technique is actually much better than that most of the time but I'm playing with a messed up shoulder so I'm really doing a bad job of keeping form. Even my cleans are shite, when normally they'd be better. Oh well my back squats and deadlifts are getting more practice these days.

Honestly bodyweight is getting to be fairly easy to lock out, getting it up there isn't an issue at all. I've got a long way to go before I'm any good at this.

Pierre Auge
05-24-2007, 02:06 PM
21 May 07
BS
260x3
260x3
260x3
245x1

SN+OHSx2
115
125
135

23 May 07
DL
285x5

http://www.youtube.com/watch?v=on_d0TxR6E4

Rip wants me to go to 300 next time. Mainly because at this weight this is not fatiguing post workout at all. Nor the next few days. In fact other than picking it up off the ground its not that hard. I think slow and steady makes you stronger.

Although here's one of my clients during his 17th session: http://www.youtube.com/watch?v=_KUHCRt2QbM

Pierre Auge
05-25-2007, 07:15 AM
CRAP I'm actually going to have to go workout at the YMCA because I broke the gym down this morning since we move out tonight. SHIT! I hate the Y...

Pierre Auge
05-26-2007, 07:38 PM
This training log ends here!

I now once again find myself without a place to train.......

Allen Yeh
05-27-2007, 05:35 PM
This training log ends here!

I now once again find myself without a place to train.......

Por que?

Pierre Auge
05-27-2007, 06:43 PM
What happened to the new box?

We decided last month not to renew our current lease. The rent was too high for the location and size. We had a great location lined up near Preston and Carling - then the owner rented out the space we wanted, after negotiations had started, without telling his agent and ours.

The same landlord offered to subdivide a bigger bay at the same location, we made an offer. . . .and he didn't even have the courtesy to decline it. That was weeks ago. Needless to say, we won't be dealing with that owner or agent again.

With little time left, we moved out of the Grenfell location and are ready to offer classes outdoors until we have a new box. We had always planned to offer several outdoor format camps this year anyways, and so we are taking a page from Dan John's Four Seasons of Training.

Our CrossFit classes will be outdoors, and our private training athletes have the option of having us come to your home or a park near you, whichever is most convenient for you.

Allen Yeh
05-29-2007, 05:37 AM
That sucks about the deal falling through but it's for the best if they act like that right? Wouldn't want to get stuck in a lease with a shady landlord.

Pierre Auge
08-17-2007, 12:44 PM
Ok well update on what happened with CCF.

Some people are not meant to be in business!

CrossFit Mobile is doing swimmingly!!!!

Pierre Auge
08-17-2007, 12:51 PM
Oh this is a lifting log so -

16 August 07 - Deadlift http://www.youtube.com/watch?v=8e0Ls1yzpTo