Gant's workout log
I'm taking the plunge. I started CrossFitting at Rip's gym in late February (after a 7-year layoff from weights). I spent the first few months on a SS/ME black box type workout and ran my CFT up to 996. At that point, I considered myself strong enough to address some gaping holes in my GPP. I've become well conditioned but have lost a lot of strength in my squat and DL. I've done a little rehab on my left leg (joint issues) and am rebuilding my base with beltless, A2A squats. My goals include increasing overall strength, as well as getting stronger and improving in the OLY lifts. I'd also like to get back up to ~200 pounds while maintaining 11-13% BF.
My first snatch was 80 kg in late August. I've done it a handful of times since then. I haven't done cleans other than those prescribed in CrossFit workouts (135# or 157#). I'm going to compete in an OLY meet at my gym next month. I'm going to follow the CA-WOD but might augment the metcon aspect and add some Tabata (for other stuff I'm doing). I am 33/M/192 (~13% BF).
That's it for intros. Let's tee it up!
First day on the CA WOD. I combined half of Tuesday's workout with Monday's workout since I took an extra day off.
1) Back squat - 5 x 3 (beltless, A2A)
90 kg, 100, 110
Legs still sore. Start at 115 and go up next time.
2) Muscle snatch - 3 x 3 - work up to a heavy triple
40 kg, 50, 50
Stayed with 50 kg for muscle snatch.
3) Snatch deadlift - triples up to 100% x 5 (% of snatch)
50 kg, 80, 100
First time to do snatch-DL. Using 5 reps over 3 to get extra volume and a little size back.
4) Push press - 5 x 5 - work up to heaviest triple (five)
60 kg, 62.5, 65, 67.25, 75
Sets of 5 instead of 3.
5) Turkish Get-up sit--ups - 30% BW x 3/side x 3
12 kg, 16, 16
First time to do these. Did regular TGU. Not sure what the difference is.
6) Tabata L-pullups (on rings)
9, 7, 3, 3, 3, 3
As Greg said welcome aboard. It is always motivating to look at someone else's workout log.
You are definitely hitting it heavy right out of the gate.
Thanks, Derek. My log will probably look jacked up for awhile as I settle in to the OLY lifting thing. I'll probably spend most of the next two weeks figuring out what weights to use and how to do new exercises.
This is the last day I'll play catchup. I'll also add the WOD back in starting Thursday.
1) Hang power snatch - 2 x 5
2) Front squat - 75% x 5 x 3
I'm a little sore from yesterdays BS's, but this was a pretty good weight.
3) Clean Pull (% of best clean)
90% x 3, 80 kg
95% x 3 100
100% x 3 110
First time to do this exercise. I haven't done heavy cleans since high school, so I just used something that worked.
4) Rack jerk behind the neck - work up to heavy single
60 kg, 70, 75, 77.5, 85, 90, 95, 100
I had done this exercise once in my life, and those were light triples. I had no idea how much weight to use, and I did too many sets. Something to be said for volume, I suppose.
1) Hang power clean + push jerk - 2 x 5 - stay light and work speed and technique.
40 kg x 5 x 2 HPC + 1 push jerk
This was the first time I've really worked on solid clean technique. Kept it light, and it went well.
2) Snatch balance - work up to a heavy double
40, 45, 50
My back and left glute are still hurting from Wednesday. Didn't want to push it.
24 rounds + 3 pullups
Had to test this week to finish my Tabata project. This was a PR by 3 rounds in one month's time!
To anyone reading this, feel free to jump in if my weights look out of whack for these exercises or anything else that may be wrong. I'm new to OLY lifting, and I haven't done most of these assistance exercises. If something looks too heavy or too light, please let me know. Thanks.
1) Snatch - heavy single
45 kg, 60, 65
This was my first attempt at heavy snatches. I can't OHS this much, so they were all power snatches.
2) Clean & Jerk - heavy single
70, 80, 90
I haven't cleaned heavy in a long time, and I've never done the full C&J. My back was still sore, so these were power cleans.
3) Back squat - heavy single
I walked out 150, started to go down, and stopped it at a partial. I'm not back there yet.
Three weeks until my first OLY comp. I'm the only CFer competing, and I'm going to get smoked. But I'm enjoying the prep, and I look forward to learning from some experienced weightlifters. I need a lot of work on snatch and C&J, but it's coming along.
(from CA 071008)
1) Front squat - 80% x 3 x 5
90 kg x 3 x 5
I didn't read this very well. I upped the weight from last week and stopped at 3 reps, so I stayed with triples and kept the overall volume (actually got more volume).
*Edit--ok, I read it well enough
2) Clean deadlift - triples up to 100% x 3 (% of clean)
80, 90, 110
3) Push press - 3 x 5 - try to increase load from last week
I can't add. I was going to start with 65 kg for 5x5. I could only do a triple. I recounted, and realized I had a couple extra 10s on there. I didn't feel so bad, so I went with triples.
* Same as above
4) Chins - 3 x max reps
false grip ring pullups w/20-lb. vest
10, 10, 8
I figured it would be better to get some strength work in than sets of 25-30.
5) Overhead sit-ups - 3 x 8 heavy (*did 8 x 3)
8 or 12 kg KB. Done on AbMat
I don't remember. They were small. And cute.
6) TGU variation
20 kg barbell + 24 kg KB, 1 each side
Barbell was in the "up" hand. I'm not sure why I did it, but it was heavy, unstable, and lots of fun.
When in doubt, go lift something heavy.
Changed previous workouts to reflect proper notation.
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