Emily's CA WOD/Olympic Lifting/Whatever Log

[Emily Mattes]

2009.02.10
Dynamic stretching
Olympic lifting
Cleans (from above-knee hang): 33x3, 39x3, 46x3, 52x2, 55x2, 60(f)x2, 57x2

Clean pulls: 49x4, 56x4, 63x3, 70x2, 77x2 (crappy), 55x4x2

RDLs (clean): 45x5, 55x5, 60x4, 68x4, 75x3, 83x2, 75x3

Jerk balances: 25x3, 35x3, 40x2x2

DLs (conventional): 45x5, 52x4, 64x3, 75x3, 86x2, 95x3x3
Deadlifts felt a lot better. Pushed my hips down as far as they could go and thought about pulling back rather than up, and I felt the lift more in my legs and less in just my lower back, so that's good.

[Emily Mattes]

2009.02.11
Dynamic stretching
Olympic lifting
Warm up with tall snatches, drop snatches w/ 15kg bar
Heaving DS: 25x4, 30x3, 35x3, 40x2x2, 43x2 (crappy)

C&J (from mid-thigh hang): 35x3, 39x(2+3), 46x2, 52x2, 55x1x2

BS: 38x5, 47x4, 58x3, 69x3x6

Push press: 33x5, 36x4, 41x3, 45x2, 50x2, 52x1 (fail on 2nd), then a whole bunch of triples at 40 for practice, maybe 40x3x4?

Metcon - 6:55.01
5 rounds of
5 burpees
5 KB swings, 50#
5 box jumps, 25.75''

Check out those box jumps, baby! Now I know Olympic lifting has done more for my leg power than anything else, as there was a time when I couldn't even make a 25'' box jump, much less do them for reps.

One of my lifting partners jokingly asked if I was on steroids today because of my recovery. I've added deadlifts, barbell rows, body rows, an extra day of drop snatches, grip work, and two metcons a week to the squat cycle program, I'm planning on adding jerk drives, I've upped the percentages on the squats, I'm cutting, and I'm still recovering better than my teammates. I figured it was nutrition but at this point I have no idea, could nutrition is making this big of a difference? I'm also lifting less weight than them, though my percentages are the same. Maybe I have finally found my one Athletic Talent: Recovery?

[Emily Mattes]

Holy crap, it's been a while. The past weekend's been a whirlwind--just got a new job in a pretty upscale restaurant on Thursday, have worked almost 50 hours there since then, the chef offered me an apprenticeship, and to top it off first the internet connection to my apartment broke and the day it got fixed my computer broke. I gotta use my roommate's until I get the cash to pay for repairs. Anyway, all that explains the lack of updates. Only managed to work out twice. Not a surprise given the adjustment period but I'm disappointed in myself for not pushing it further. I'm going to try as hard as possible to keep up the same level of training volume, life will be sleeping, training, working, and studying food, but all of those things are pretty good so I don't mind.

The worst part was missing the Strongman competition on Saturday due to work.

2009.02.12-13 Rest and work

2009.02.14
Dynamic stretching
Olympic lifting
Snatch: 25x3, 28x3, 32x3, 37x2, 39x2, 40x2

Snatch pulls: 35x4, 40x4, 45x3, 50x2, 55x2x2

RDLs (clean grip): 43x5, 49x5, 56x4, 63x4, 70x3x2

Body rows (max sets, 5th rung): 7, 6, 4, 5


2009.02.15-16 Exhaustion and work

2009.02.17
Dynamic stretching
Olympic lifting
DS (2s pause): 25x4, 30x3, 35x3, 40x3, 42.5x2x2

BS: 42.5x5, 52.5x4, 60x3, 69x3, 78x4x2, 79x4, 80x4
SO EXCITED about this squat cycle! The 90%x4x4 felt great, I even added extra weight at the end. And there are still another three weeks to it! Can't wait to see where my max is at the end.

Clean pulls (HK): 39x5, 46x4, 52x4, 59x3, 65x2x2

Military press, jerk split: 32x5, 33x5, 35x5, 36x4x2
Also happy about that military press. Less than a month ago I was having trouble with 29x5x3 in a jerk split. Jerk split is feeling a lot more solid and obviously press is improving.

Metcon - No watch, rowing was ~1:50-1:55/500m
3 rounds of
400m row
10 broad jumps
30s rest

And again, happy with the metcon. Olympic lifting with a side of conditioning is giving me far quicker improvements than Crossfit ever did, even those times when I was regular with Crossfit for a month or two. I have never been able to average 1:50/500m for any extended period of time, but suddenly my speed keeps going up and up.

[Liam Dougherty Springer]

Hi to your training log.... I am just starting the CAWOD. Cool log! congrats on the internship. If you have to have a buisy schedule its great to have it full of things you love. Thats what I have right now for the first time in my life and it is refreshing (not to be confused with "a breeze").

-Liam

[Brandon Oto]

Emily's on gear

[Emily Mattes]

Originally Posted by Liam Dougherty Springer

Hi to your training log.... I am just starting the CAWOD. Cool log! congrats on the internship. If you have to have a buisy schedule its great to have it full of things you love. Thats what I have right now for the first time in my life and it is refreshing (not to be confused with "a breeze").

Thanks Liam. The CAWOD is GREAT. I'm not on it because I need a lot more technique work than I get from it and my coach prefers I do his programs, but I pull all my metcons from it.

Originally Posted by Brandon Oto

Emily's on gear

Just fish oil and plenty of protein. If I was on gear my numbers wouldn't be so pathetic.

I think, in the grand scheme of things, my training volume isn't that high so my recovery's not that crazy. It's just higher than a lot of my teammates. I think it's because I'm used to pushing my percentages and adding in extra stuff, so I'm not as taxed by the volume of the squat cycle as they are.

2009.02.18
Dynamic stretching
Olympic lifting
Snatch (HK): 25x3, 28x3, 32x3, 38x2, 40x1, 42x1

BS: 43x5, 52x4, 60x3, 69x2x3, 70x2, 71x2, 72x2

Behind-the-head jerk, snatch grip: 35x4, 38x4, 42x3, 47x3, 52x2, 54x2, 56x2, 56x1 (fail on 2nd rep)

Body rows (max sets) (6th rung, feet on bench, knees bent): 4, 5, 4, 4

Despite five hours of sleep last night, workout went very well. Blasted through everything except the last three sets of snatch jerks and the body rows in about a half-hour. Then experienced a massive crash and had a hell of a time finishing those jerks, kept trying to hit that last double and failed over and over. Sleeping more tonight, then working out again tomorrow morning. Hopefully it will go better!

[Emily Mattes]

2009.02.19
Dynamic stretching
Olympic lifting
C&J: 35x3, 39x(2+3), 46x2, 52x2, 55x1x2

BS: 43x5, 52x4, 60x3, 69x3, 78x2, 82x3x2, 82.5x3, 86x1
Wanted to do that last 82.5 at 83 instead, but coach wouldn't let me. Let me do a single at 86 as a consolation and I nailed it. Hot damn, big PR day and there's still a week-and-a-half left to the cycle!

Jerk drives: 45x4, 65x3 (went up too high), 55x3, 60x2, 65x2

Push press: 32x5, 36x4, 41x3, 46x2, 50x2, 52x2, 53x2
Happy with these push presses; I've been struggling with them but practicing with those jerk drives carried over nicely and the last two sets were a lot easier than the last time I did push presses.

[Emily Mattes]

2009.02.20
Dynamic stretching
Olympic lifting
Snatch: 25x4, 28x3, 32x3, 37x2, 42x1, 42(f), 42x1

Snatch pulls: 35x5, 37x4, 42x3, 46x2, 52x2

RDLs (clean grip): 43x5, 50x5, 55x4, 63x4, 70x3, 77.5x2

Barbell rows: 35x5, 40x5x2, 41x4, 42x4
Not happy with these. I think my form is off and I'm not feeling them in my back. Will be dropping the weight next time to really work on engaging my upper back.

Metcon - 3:49.86
50-80(?)m sprint
10 burpees
50-80(?)m sprint
10 burpees
50-80(?)m sprint
5 burpees

Burpees and running. FUCK. THAT. SHIT.

------------
2009.02.21
Dynamic stretching
Olympic lifting
DS: 25x4, 38x3, 33x3, 38x3, 43x2, 45x2

BS: 45x5, 52x4, 60x3, 69x2x6

Clean pulls (K): 39x5, 46x4, 52x4, 59x(a billion for form work), 45x(another billion for form work), plus tons of form work with a broomstick.

Military press in split-jerk: 35x5x2, 35x4 (fail on 5th rep), 35x4, 35x1 (fail on 2nd rep)

Military press (conventional): 35x4

Skipped deadlifts because I need to do homework before work.

[Emily Mattes]

2009.02.22 Rest, or as much rest as a day with a 14-hour restaurant shift can be.

2009.02.23 Felt VERY stiff and slow today from yesterday. Still made all my lifts, though.

Dynamic stretching
Olympic lifting
Snatch (K): 25x3, 28x3, 32x3, 37x2, 42x1x2

BS: 43x5, 52x4, 60x3, 69x2, 78x1, 86x2x2

Snatch jerk: 35x4, 38x4, 43x3, 48x3, 52x2, 54x2, 56x2x2

Body rows (max sets): 10 (6th rung, lower bench), 6 (higher bench), 3x2 (legs straighter on higher bench)

Metcon - 6:43.64
3 rounds of
3 DB cleans to left shoulder + lunge, 75#
3 DB cleans to right shoulder + lunch, 75#
15 jumping pull-ups

[Emily Mattes]

2009.02.24
Dynamic stretching
Olympic lifting
Cleans (K): 35x3, 39x3, 46x3, 52x2, 59x1, 61x1

Clean pulls (K): tons of broomstick/bar work, 42x5, 48x4, 54x3, 60x2, 66x2, 69x2x2

RDLs (clean): 45x5, 49x5, 56x4, 63x4, 70x3, 77x3

Drop snatches: 25x5, 30x4, 35x3, 40x2, 45x1x2
Should have done these first in the workout but forgot about them.

Jerk drives: 55x4, 60x3, 63x3, 65x3, 70x3, 70x2

2009.02.25 Sick. Choice was between getting four hours of sleep, working out, then pulling a thirteen-hour shift afterwards, or not working out and getting seven hours of sleep before the thirteen-hour shift. Tried to get up to work out and it wasn't happening. Probably just as well as I got worse the next day.

2009.02.26 Scheduled rest day before max squats tomorrow.