Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 12-19-2007, 09:31 AM   #51
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Thanks for getting us cleared up on the metcon yesterday. I had the right weight and the wrong application.

Based on your suggestion I am starting to pull together the FAQ's. I am going to email Greg and let him know.
__________________
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

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 12-19-2007, 10:14 AM   #52
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Cool, thanks Derek!
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 12-21-2007, 10:13 AM   #53
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Yesterday: Rest day. Self myofascial release with foam roller, The Stick, and tennis ball, followed by stretching each muscle group. Man, I want my Thai massage, that's more like a rest day, not this stuff!

Today's 12/21/07 CA WOD:

Joint mobility

Snatch balance (80% x 2 x 3): 55kg x 2 x 3
Muscle snatch + snatch + hang snatch (med-heavy x 4 sets): 34kg x 4 sets, stayed on the lighter side, I really like that complex!
Pull-ups (60% of Monday numbers): 8, 6, 4
MODIFIED 15 Hollow rocks
MODIFIED 15 Superman rocks
MODIFIED Pistol bottom position sit 30 seconds per side, stopped holding foot with free hand this time
MODIFIED 1 minute each, rotating through (no rest) front plank, R side plank, back plank, L side plank (all done on hands), immediately followed by 30 seconds each of the same rotation (all done on forearms), total combined plank time 6 minutes
MODIFIED Wall Sit 90 degrees 1 minute

I may add the rest of my gymnastics "holds" workout in sometime later today.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 12-24-2007, 05:45 PM   #54
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Workouts have gone in the tank the last three days.

Saturday: ~2 mile hilly walk with mum, wrote new PMenu article, date with the lovely wife

Sunday: ~2.5 mile hilly walk with mum, cut deck/floor timbers for outdoor OL platform, finished PMenu article

Today (Monday): Slept in (6:45am, yeah!), worked until about 2pm, then screwed the deck timbers to the first 2+2 pieces of plywood, now on to a holiday party.

I think my body could have used the break from the workouts, especially with the increased workload lately (I never expected to be as busy as I am in December!) and the work I'm doing around the gym.

Tomorrow is cutting the stall mats and screwing them down with the particle board. The platform feels awesome, which is saying something, as the parking lot asphalt is NOT flat at all, it's actually wavy...I think I'll do an all-out 500 row at my parents' house, since that's where my rowing machine is at (and my presents, new WL pants, WL socks, and WL shoes!!!).
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 12-27-2007, 06:37 AM   #55
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

No row happened on Christmas. Nothing but a lot of eating and TV watching happened that day...oh wait, I did burn a couple Cals on my parents' Wii!

Wednesday, 12/26/07:
Back into the pit with today's CA WOD plus some extra as penance (and tomorrow's a rest day...maybe).

Joint mobility, skipped the 3:00 x-c ski warmup and later realized I would have felt a lot better out of the gate had I done it. I need to stop showing up late for my workouts!

AM:
Snatch (85% x 1 x 4): 50kg x 1 x 4
C&J (85% x 1 x 4): 69kg x 1 x 4

PM:
Kyphosis drills from Mr. Wolf

Muscle snatch + OHS + Snatch Balance (about medium-heavy): 39kg x 4 sets
Front squat (85% x 2 x 3): 94kg x 2 x 3
Overhead situps (15%BW/DB, 40 total): 25#DBs x 10,10,8,6,6

Metcon
2 rounds for time
50m sprint to KB
20 1-arm KB swings (25%BW): 53#KB
2:01
2:30 rest (2:00 Rx'd), slightly extra due to jogging to retreive the far KB from the alley so no one would drive over it in the dark, followed by
2 rounds for time
15 pullups
10 box jumps to tractor tire
3:08

Fun stuff. Oh, almost forgot--MY NEW PLATFORM IS COMPLETED!!! Yes! Today I'll do the first real lifting on it. I'll post pictures of all the stuff I've built, as Chris Forbis requested, very soon.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 12-27-2007, 06:42 AM   #56
sarena kopciel
Senior Member
 
Join Date: Dec 2006
Posts: 674
Default

Quote:
Originally Posted by Garrett Smith View Post

Fun stuff. Oh, almost forgot--MY NEW PLATFORM IS COMPLETED!!! Yes! Today I'll do the first real lifting on it. I'll post pictures of all the stuff I've built, as Chris Forbis requested, very soon.
Awesome! Am definitely jealous of home platform. Gotta run, off to oly practice!!
sarena kopciel is offline   Reply With Quote
Old 12-27-2007, 07:42 AM   #57
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Sarena,
The platform is at the office/gym, based upon Greg's plans on this site for a sloped surface platform. I don't need a platform at home, my garage is too short to do overhead lifting!
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 12-27-2007, 01:40 PM   #58
sarena kopciel
Senior Member
 
Join Date: Dec 2006
Posts: 674
Default

Quote:
Originally Posted by Garrett Smith View Post
Sarena,
The platform is at the office/gym, based upon Greg's plans on this site for a sloped surface platform. I don't need a platform at home, my garage is too short to do overhead lifting!
Whatever, its convenient and its YOURS!
sarena kopciel is offline   Reply With Quote
Old 12-28-2007, 01:52 PM   #59
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Yesterday 12/27/07:

AM
Full isolated and compound movement joint mobility workout
PM
"Gymnastics moves" workout
Handstand pushup 5 reps
Rings L-pullups 4 (+1 over last workout)
Pistols, alt. sides 15, no foot-grabbing
One-leg stiff-legged deadlift 35#KB x 15
Rings knees-to-elbows 9 (+1)
Rings dips 6
Rings inverted pull-ups 7 (+1)
Wall squats 15
Inverted pike to inverted hang 8
V-ups 11 (+1)
Rings body rows feet elevated 10 (+2)
Rings elevated pushups with turnout at top 10
Overhead squats dowel x 15
Headstand leg lifts 7
Straight-legs sit-up 10 (+3)

Switching places of the Wall Squat and OHS, also of the Inverted Pike To Inverted Hang and Headstand Leg Lifts, moving the harder ones towards the end.

Today's CA WOD 12/28/07:

Tall Clean + hang clean + push jerk (med weight x 3 sets): 50kg x 4 sets OOPS, no big deal
Snatch (70% x 1 x 5): 50kg x 1 x 5
Clean & Jerk (70% x 1 x 5): 64kg x 1 x 5

First workout on the new platform. Awesome. Very loud when weights are dropped! Still getting used to the new OL shoes. Hoping to do the side bends + GHD situp metcon later today.

Did my tall cleans starting elevated on the toes (after seeing it set up that way in a CF demo video). After further review of the PMenu exercise section and Coach Greg E.'s comment about doing them flat-footed, I've decided to do them that way next time. My impression is that it will feel far more "natural".
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 12-28-2007, 02:24 PM   #60
sarena kopciel
Senior Member
 
Join Date: Dec 2006
Posts: 674
Default

Quote:
Originally Posted by Garrett Smith View Post
Yesterday 12/27/07:

AM
Full isolated and compound movement joint mobility workout
PM
"Gymnastics moves" workout
Handstand pushup 5 reps
Rings L-pullups 4 (+1 over last workout)
Pistols, alt. sides 15, no foot-grabbing
One-leg stiff-legged deadlift 35#KB x 15
Rings knees-to-elbows 9 (+1)
Rings dips 6
Rings inverted pull-ups 7 (+1)
Wall squats 15
Inverted pike to inverted hang 8
V-ups 11 (+1)
Rings body rows feet elevated 10 (+2)
Rings elevated pushups with turnout at top 10
Overhead squats dowel x 15
Headstand leg lifts 7
Straight-legs sit-up 10 (+3)

Switching places of the Wall Squat and OHS, also of the Inverted Pike To Inverted Hang and Headstand Leg Lifts, moving the harder ones towards the end.

Today's CA WOD 12/28/07:

Tall Clean + hang clean + push jerk (med weight x 3 sets): 50kg x 4 sets OOPS, no big deal
Snatch (70% x 1 x 5): 50kg x 1 x 5
Clean & Jerk (70% x 1 x 5): 64kg x 1 x 5

First workout on the new platform. Awesome. Very loud when weights are dropped! Still getting used to the new OL shoes. Hoping to do the side bends + GHD situp metcon later today.

Did my tall cleans starting elevated on the toes (after seeing it set up that way in a CF demo video). After further review of the PMenu exercise section and Coach Greg E.'s comment about doing them flat-footed, I've decided to do them that way next time. My impression is that it will feel far more "natural".
Nice job on platform. Wanna posta pic? Hey which shoes did you set? I have the basic Do-wins in leather but thinking maybe to get something else but they do work....
sarena kopciel is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 01:04 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator