Derek's Log
 

Trying to qualify for the American Open. Required total for my weight class (56 kg) is 152 kg.

July 28, 2008

Snatch - 85x1x1 (10lb PR and still could have been a power snatch)
Clean & jerk (90%) - 90x1x2
Back squat (90%) - 120x2x2 (no spotter, so I didn't use as much weight as I wanted to)

Felt like snatching something heavier than 75 today.

Welcome aboard. Looking at your goals and where you are today do you have a clearly defined training plan and a timeline set to accomplish it?

At the moment, I'm doing the CA WOD, increasing weights and adjusting to the heavy lifting of the bulgarian cycle while more or less dumping the metcons. By August 16 (there's a meet then), I plan to have my real maxes calculated - I should be able to make a total above 100 kg, I think. I also need to get my form dialed in (it's getting better, but the jerk especially needs work). I'm going to try making trips up to Seattle to get coaching from John Thrush or Sam Maxwell and talk to them and Greg Everett about a better program for O-lifting (CA WOD should work for now since I'm still getting used to the frequent heavy lifting, but obviously it's not going to work with my immediate goals). Come the October competition, I'm going to lift as much as I can - if I don't qualify, I can still look forward to next year, when I should have much better access to good coaching.

July 29, 2008

Muscle snatch - 3x2 (55#)
Snatch - 70x1x4
Clean & jerk - 85x1x3
Superman plank 3x7, 20, 10

Shoulder pain came up again, particularly the left shoulder. It also showed at the initial press of the jerk and forced me to stop.

Old injury?

No, "again" as in posted a few days ago in the comments section. It started with the olympic lifting (yet only really remains while I'm lifting).

I believe I found out why my shoulders were hurting - they've been rolled forward during the lifts in order to facilitate "elbows out." Should have just turned the elbows. It seems that a bad receiving position with the left foot somewhat behind the right is catching up to me in the form of a hamstring injury which I'm trying to rehab now. Sitting on my rear for any longer is going to drive me crazy, though, so -

August 6, 2008

DROM
HSPU practice
1 full ROM (PR)

August 11, 2008

Hamstring seems to be doing a little better. Good enough for today's work, at least.

About three and a half hours total of moving and stacking tree sections (I think it was two trees - couple thousand pounds, I guess). Lots of pushing, pulling, deadlifting, and all such wonderful things.

August 13, 2008

Move and stack one tree for time.

Seventy minutes of deadlifting and throwing. This actually felt much more Crossfitty - smaller tree segments and not quite as much rest...

Hi Derek!

Glad I found you over here! Do you think you could send me the plans on the squat rack? I would so appreciate it!!

Thanks so much Derek!