A CF+Weightlifting log

[Don Stevenson]

Well after running the Crossfit workshop in Sydney last weekend I'v ebeen shamed into doing some conditioning again

The last few months has been pretty much all O lifting and i've put on a bit of mass (both muscle and fat) and now it's time to lean out and see if i can get my metcon level back.

I'll still be doing Olympic lifting 6 days a week but the plan is to do the CF WOD as well.

Kicked off monday with Fran in 12:59 - after weightlifting

Tuesday - after weightlifting

5 HSPU (partials)
10 Kipping pullups
15 lunge walking steps

6 rounds in 20:00

[Greg Everett]

Hope you have health insurance!

[Don Stevenson]

I'm not expecting stellar performance out of the WODs and I will monitor my recovery level so that I don't kill myself.

Next few weeks O lifting is low volume anyway

should be fun

[Don Stevenson]

Wednesday night

O lifting 85%

BSQ heavy - 165kg/365lb PR!!!!!
Clean pulls up to 180kg for a single

Then 4 rounds of

10 SDLHP 45kg
10 bar dips

in 11:17

I am going to skip tomorrow's "Linda" because we already do tons of heavy lifting and instead i will do a longish row.

[Don Stevenson]

Thursday - Shortish recovery row

Dips on wednesday killed me and i ended up only getting 3 hours sleep.

Friday

Another very late night (the perils of running your own business) mean that i was wrecked before i got to the gym.

Fortunately the percentage on our program tonight was only 95%...........of predicted max.

Snatches - good up to 85kg then just missed 90kg once and then butchered it the second time, would have been a 3kg PB

C+J - missed a clean at 100kg, I clean 120kg and i've NEVER missed a clean in competition, the jerk is my weak point so this didn't bode well.

Missed 105, got 105 then missed 110 twice, then missed 105 twice more and was forced to go back to 100kg to finish my reps.

FSQ - 110x2 130x1 buried by 140

Overall a shocking effort however on only 7 hours of sleep over two nights i guess it had to be expected and almost getting a 90kg snatch suggests that if i can get some more rest before next friday i should nail it.

[Don Stevenson]

Saturday - Light training followed by getting mild heat stroke at a family function followed by some heavy beer curls.

Sunday - not much

Monday

O lifting 85%

Mini michael as it was 9pm when i started the WOD

row 500m
21 back ext
21 situps
row 500
15 back ext
15 sit ups
row 500
9 back ext
9 situps

12:47 with a minute in the middle to tighten up some loose bolts on the C2

[Don Stevenson]

Monday - weightlifting and not much else

Tuesday - same

Wednesday - nothing too busy!

Thursday

3 rounds

21 wall ball shots - 14# ball
12 burpees
21 swings
12 pullups

16:00

Friday

Heavy day at weightlifting, still too tired to max out properly, equal PR C+J and just missed 90kg again.

then

40 pullups
40 dips

alternating in sets of 5

[Don Stevenson]

Saturday - no training, weightlifting board meeting but then went to archery for two hours

Sunday - light session then archery for 3 hours

Monday - 90% of predicted max day

FSQ up to 135kg for a single
C+J doubles at 100kg then 2x1 107.5kg
SN doubles up to 80kg then 1 single at 86 and just missed 86 again
FSQ - meant to be max out but got buried by 132
snatch balance - light

started "Elizabeth" but after the first round i got pulled to go to a coaches meeting.

[Don Stevenson]

Tuesday

90% O lifting again

BSQ 150x3 (PR for a triple) 155x2 - would claim this as a PR but my spotters touched the bar a little bit.
Power clean + jerk up to 105kg
snatch high pulls and then more cleans up to 110 - missed 117, having a bad night

then yesterdays WOD - pullup singles up to 20kg, failed on 25kg.

then Elizabeth take two. Rings arrived today but i'm way pathetic at ring dips so

Power cleans 60kg, all reps from the floor
Ring Pushups

13:00

Bodyweight is coming down nicely from 100kg a few weeks ago to 98 last week and now just over 96kg. Need to get down to 94kg for a comp next wednesday but i think a weekend of teaching kettlebells should fix that!

[Don Stevenson]

A pretty bad couple of weeks for training with an interstate trip and seminars to organise.

Weightlifting training is basically over for the year, last comp on Friday

SN 88 (PR by 1kg) missed 91
C+J 108 equal PR - missed 112 twice

Not happy with that as i've basicalyy been stuck at the same weights all year however it's not unexpected with work, injuries etc making training very hard this year.