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Old 12-12-2011, 02:28 PM   #1
Adee Zukier
New Member
Join Date: Dec 2011
Posts: 17
Red face Just a Girl Looking to get Strong

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
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Old 12-12-2011, 02:40 PM   #2
Adee Zukier
New Member
Join Date: Dec 2011
Posts: 17
Default Monday December 12, 2011

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
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Old 12-13-2011, 07:54 AM   #3
Adee Zukier
New Member
Join Date: Dec 2011
Posts: 17
Default Tuesday December 13, 2011

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

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Old 12-14-2011, 08:07 AM   #4
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

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.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 12-14-2011, 10:48 AM   #5
Adee Zukier
New Member
Join Date: Dec 2011
Posts: 17
Unhappy Wednesday December 14, 2011

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!
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Old 12-15-2011, 05:31 AM   #6
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

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.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 12-29-2011, 10:31 AM   #7
Adee Zukier
New Member
Join Date: Dec 2011
Posts: 17
Default Wednesday December 28, 2011

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.
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Old 12-30-2011, 08:50 PM   #8
Adee Zukier
New Member
Join Date: Dec 2011
Posts: 17
Default Friday December 30th, 2011

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!!
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Old 01-01-2012, 01:28 PM   #9
Adee Zukier
New Member
Join Date: Dec 2011
Posts: 17
Default Saturday December 31, 2011

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?
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Old 01-02-2012, 04:52 PM   #10
Adee Zukier
New Member
Join Date: Dec 2011
Posts: 17
Default January 2, 2012

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
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