Alex's CA WOD Training Log

[Alex Europa]

15SEP

WOW! I've really been slacking in my posting! Other than a week of vacation that I took to get engaged, I've been hitting the WODs, just not posting them. Instead of going back and posting them here, I'm just going to start anew.

Snatch: 115
C&J: 175
FS: 215
JDS: 225

- Alex

[Alex Europa]

16SEP

MS: 95-lbs
SN: 95, 105, 110
C&J: 160

3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises
Time: 4:50 (Only 1/2 ROM on the HLR, should've watched the video. :-( ... Pullups were chest to bar)

[Alex Europa]

17SEP

OHS practice, worked up to 145-lbs, staying a2a for 3-4 seconds before rising. This stuff has really developed my flexibility alot, I can finally do an upright squat, as a result, my OHS have never felt better. I see BW x 15 very near in my future!

SN: 115 x 1 x 4 (first 2 reps felt GREAT!)
C&J: 170 x 1 x 4
BS: 315 x 2 x 2 (Failed on last set, I don't like squatting last! )

3 sets of:
A. weighted incline sit-ups x 8 - 45-lbs
B. Max hold lateral planks: 1:00 each side (10-lbs, 25-lbs, 45-lbs)

[Alex Europa]

Halftime stats for the first 8 weeks of the Catalyst Athletics Cycle:

Back Squat - 345 x 1 (305 x 3 x 5) *Low bar (Unchanged)
Front Squat - 275 x 1 (Old 255 x 1) +20
Overhead Squat - 205 x 1 (Old 175 x 1) +30
Deadlift - 390 x 1 (365 x 4)
Clean - 210 (Old 200) +10
BTN Jerk - 225 (Old 200) +25
Snatch - 150 (Old 130) +20

I would say that the first 8 weeks have been a success! I've got some things to work on (more solid in the hole on the cleans, upping the weight significantly on the jerk), but all-in-all, I couldn't be more pleased with the results from only 8 weeks (actually, it was only 7 weeks because I took a week off to go on vacation). I'm really excited about getting started with the next 8 weeks!

- Alex

[George Mounce]

Nice improvements, keep at it!