Alex's CA WOD Training Log
 

Hey all, today is my first day of doing the CA WOD. I've been CrossFitting since April '07 and feel that although I've developed fairly well, I'm still severely lacking in strength and the O-lifts compared to where I want to be.

Stats: 26yo/m/5'11"/185-lbs <10%BF

All of my current PRs are in my primary Workout Log, but here are a few that relate somewhat to my short-term goals.

Back Squat - 345 x 1 (305 x 3 x 5) *Low bar
Front Squat - 255 x 1
Overhead Squat - 175 x 1
Deadlift - 390 x 1 (365 x 4)
Clean - 200
Jerk - 200
Snatch -130

Fran - 3:57
Grace - 6:57
Diane - 11:43

One of my biggest weaknesses is high-rep Oly lifts. The 155-lbs 30 C&J from the Games took me 20-ish minutes. That's something I really hope to rectify over time.

Goals prior to the 2009 CrossFit Games:
C&J: 280-lbs
Snatch: 195-lbs
OHS: 185 x 15
Deadlift: 465-lbs
Diane: sub-6
Grace: sub-4
Fran: sub-3

3-2-1-GO!

- Alex

Nutrition: Yesterday was a cheat day. I ended up eating 3.5oz Lindt Dark Chocolate, a 12" Chicken/Colby Jack Cheese sub with mayo/mustard/all veggies, 6oz Kiwi/Lime juice, and 6oz Mango nectar for L-inner (5pm). Had a 2 block snack at 10:30pm when I got home from work (chicken/apple/macademia nuts). IF until after the lifting WOD this morning (about 12 hours) - then a 5 block meal (turkey/cheese/banana/orange/macademia nuts).
Sleep: Asleep at 11:30pm, up at 8:30am (9 hours:))

Warm-up:
- Coach Rut's Dynamic ROM Drills
- Rowing 3:00

WOD:
Back Squat: 70% (245-lbs) x 5 x 5
Shoulder Press: 75% (110-lbs) x 5 x 5

BS: Made sure to go even deeper than usual to really emphasize the drive out of the hole. Felt pretty good, lower back is still a little fatigued, but energy levels are coming back up and soreness is finally dropping down.

Press: Elbow still felt a little tweaked but nothing that hampered the lifts. I really focused on active shoulders at the top of every rep.

- Alex

Warm-up:
- Jogging 4:00
- Dynamic ROM Drills

WOD:
Slow circuit - 3 rounds:
10 sandbag cleans to shoulder
10 kipping pull-ups
10 weighted sit-ups

Used a 35-lbs sandbag and held a 45-lbs plate on my head for weighted incline situps. Kept a moderate pace throughout and walked between stations (about 10/15-seconds).

Time: 8:52

Warm-up:
- Rowing 3:00
- Dynamic ROM Drills

WOD:
- Power Clean + Push Jerk - 2 + 2 x 5 Sets (medium weight) **155-lbs
- KB Swing Heavy x 15 x 3 **75-lbs
- Box Jumps - 30 Total **30"
- Ab work of choice **GHD x 15 x 3

Used 155-lbs for the PC/PJ. My stuff still hasn't made it here so I had to use my Vibram Five Finger shoes. They worked alright, but I really want my lifting shoes. I need to get my hands on a 36" box, the 30" wasn't tall enough.

- Alex

13AUG

Warm-up:
- Rowing 3:00
- Dynamic ROM Drills

WOD:
FS: 190x3x4
Sn Pull: 115x4, 125x3, 130x2
PP: 140x5x5

Skipping the extra core work due to excessive soreness - this is a step back week after all. :-) Those weighted situps apparently really did me in.

- Alex

14AUG

Warm-up:
- Rowing 3:00
- DROM Drills

WOD:
Muscle Snatch: 85x2x3
Power Snatch: 95x2x5

The PS felt easy, I could've gone up in weight, but it gave me the chance to really work on technique. Focused on the scarecrow position after the triple extension, as that is a major fault of mine.

Have a soccer game during tomorrow's rest day, so I passed on the metcon, but I'm definitely going to do it at some point, it looks like too much fun to miss!

- Alex

16AUG

Snatch - 115-lbs (Work up to heavy single)
C&J - 175-lbs (Work up to heavy single)
Back Squat 315-lbs (Work up to heavy single)
Hanging Leg Raises - 3 x 10
Weighted Situps - 45-lbs (incline)

Really lacked intensity in the gym because I got called into work and ended up staying for 15 hours. Didn't make it to the gym until 10:45pm. Sigh.

- Alex

18AUG

Warm-up:
- Rowing 3:00
- DROM Drills

WOD:
Back squat - 285 x 3 x 5
Snatch deadlift - 155 x 3 x 3
Push press - 150 x 5 x 5

Due to time constraints (work) had to do the core work at 7pm.
Pull-ups - 3 x 10 (25-lbs)
Weighted sit-ups - 3 x 10 (35-lbs)
Lateral planks - 3 x max (1:00, 1:00, 1:15)

19AUG

Warm-up:
- Rowing 3:00
- DROM Drills

WOD:
Muscle snatch - heavy single (100-lbs)
Tall clean + push press + push jerk - 100-lbs x 2 x 4

3 rounds for time of:
20 1-arm KB swing (10 each side) - 55-lbs
20 GHD sit-ups
5 box jumps 30"

Time: 6:37

20AUG

Warm-up:
- Rowing 3:00
- DROM Drills

WOD:
Front squat - 185 x 3 x 5
Snatch pull - 135 x 3 x 3
Rack jerk behind neck - 175 x 1 x 3

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows (Arch-nemesis...how do you guys do them so fast?!)
15 Squat Cleans - 100-lbs (Didn't have my sandbag and managed to not pay attention to detail...POWER cleans, doh.)
Time: 22:20

Note for self: 4 hours of sleep; home from work @10pm, up at 230am to go back.