Emily's CA WOD/Olympic Lifting/Whatever Log

[Emily Mattes]

2008.12.11
Dave Miller visited today! I didn't really have a program, so I just messed around mostly.

Dynamic stretching
Dot drill
Sots press with kiddie bar
Tall cleans with kiddie bar, 15

Cleans off boxes (knee high) - A bunch of triples, quadruples, at 20-35 (not sure of how many)

Jerk Balances - 25x4x2, 30x4x2

RDLs (snatch grip) - 40x4x2, 45x4x2

[Emily Mattes]

2008.12.12
Dynamic stretching
Dot drill
Olympic lifting
Sots press, scarecrow snatch, tall snatch work with kiddie bar

Snatch triples, doubles, singles, ranging from 25 to 45 (PR!)

BS - 15x5, 35x5, 45x5, 55x3, 65x3x3

The conclusion of remedial lifting technique week is that I needed it, and it worked really, really well. Mary (one of my coaches) has improved my technique by about a billion, and it is evident in my lifts. The 45 PR went up like a dream and I definitely could have done more. The back squats also felt really strong. In general, I'm much snappier and more consistent and can't wait until next week to continue.

Now, I will be throwing myself in the library all weekend for finals.

[Emily Mattes]

2008.12.13-14 REST

2008.12.15
Dynamic stretching
Diesel Crew shoulder rehab - Day 1, 2 rounds
Dot drill
Olympic lifting
Sots presses with kiddie bar - 3x10
Scarecrow cleans, tall cleans with kiddie bar - 5x4 each

Clean (K) - 25x3, 30x3, 35x3x2, 40x3x2

Clean pulls (BK) - 40x3, 35x3

Cleans (BK) - 35x4, 40x3x2

Clean pull + clean - 44x3

Cleans (HK) - 45x3x2

Cleans (BK) - 45x3

Straight-legged deadlifts - 35x10x3

BS (2s pause) - 35x5, 45x5, 65x3, 66x3, 67x3, 60x3

[Emily Mattes]

2008.12.16
No time for real lifting due to finals.

Dynamic stretching
Handstand work - a friend saw me in the gym and decided to teach me to do handstands after I told him I couldn't. And lo and behold, I did! Up against the wall, but I held the position a few times. It was awesome, but killed my shoulders for the metcon.
Sots press w/ 20#, 30# pre-weighted bar, some OHS, some back squat

Metcon - 13:38.59
10-16-20 of
Dumbbell swings, 50#
Dumbbell clean + push press, 35#/arm

Argh, just read comments for this metcon. Apparently I was supposed to do the cleans and presses one arm at a time, and split the reps between them. That would explain why this took so long and kicked my ass so hard. The cleans were also power cleans more than full squat cleans.

[Emily Mattes]

2008.12.17
Dynamic stretching
Dot drill
Olympic lifting
3 x (2 shrugs + tall snatch + 6 Sots press) with kiddie bar
Scarecrow snatches, tall snatches with kiddie bar and 15kg bar

Snatch (HK) - 20x3, 25x3, 30x3x2, 25x6x2, 30x3

Snatch (K) - 25x3x3

Snatch (BK) - 25x3x2

Snatch (mid-calf) - 25x3, 30x3x2

FS - 40x5, 50x3, 53x3, 56x3, 60x3, 65x3

Push press - 41x3, 44x3, 46x3, 45x3, 46x3

Metcon - 7:43.35
3 rounds of
15 kettlebell deadlift high pull, 50#
20 one-arm dumbbell snatches, 30# (went light as I've never done these before)

[Emily Mattes]

2008.12.18 REST

My shoulders starting hurting after the workout on the 17th, and they're still bothering me. It's weird, I'm OK moving my arms up and down but not rotating them. If you imagine holding your arms at your sides, palms facing you body, and then rotate your arms so your palms are facing forward or backward, that's the type of rotation that makes 'em hurt.

Interestingly enough, my right shoulder started out worse, then my left shoulder hurt, and today my right shoulder feels almost 100% but my left shoulder is fairly bad.

I am still not sure if this is injured-something pain or muscle soreness pain. I did some slightly heavier scarecrow snatches on Wednesday that may have caused issues. I'll see how the cleans feel in my workout today.

This is entirely my fault for not keeping up with the rehab program.

[Emily Mattes]

2008.12.19
Tweaked my shoulder two days ago, so kept it light. High reps on all the leg shit since I'm working form. Workout felt good but I'm still moving too slow.

Dynamic stretching

Olympic lifting
Scarecrow, tall cleans with broomstick & kiddie bar

Cleans (HK) - 25x4x2, 35x3
Cleans (K) - 35x3x3, 40x3
Cleans (BK) - 35x3x2, 40x3x2
Cleans (mid-calf) - 35x3x3, 40x3x2, 44x3

Straight-legged deadlifts - 35x6 (FAIL), 25x10x2, 30x10

BS: 35x10, 45x8, 50x8, 55x8

Barbell rows - 20x10x2, 25x10 (my back is so weak )

[Emily Mattes]

After a whole bunch of myofascial release stuff on my shoulder yesterday it feels a lot better.

2008.12.20
Dynamic stretching
Diesel Crew shoulder rehab - Days 2 & 3, 2 rounds each

Olympic lifting
Scarecrow snatches, tall snatches, 7.5kg bar

Snatch (HK): 25x3x2
Snatch (BK): 25x3x2, 32.5x3, 35x2, 37.5x2, 40(f), 35

FS: 40x5, 48x4, 53x3x2, 64x2, 68x2

Pressing drop snatch: 7.5x5, 15x4, 19x4, 22x3

Metcon - 7:02.19
5 rounds of
200m row
8 barbell rows, 22kg

[Emily Mattes]

2008.12.21 REST

Today, I calculated that prior to seriously pursuing my Olympic lifting training on 9/28/2008, I only worked out 158 days between effectively starting Crossfit on 6/6/2007 and then. That's out of around 490 days or so, or maybe 32%.

Jesus Christ, I'm surprised I made any progress during that time. But by then my military press was up to at least 80 for 3, squat at at least 145 for 5, and deadlift at 173 for 3.

On the one hand, I feel bad for being so lax about my training. On the other hand, I'm excited about what lies in store for Olympic weightlifting if my training is consistent, as those aren't bad numbers given the small amount of training and I feel like my strength could go places.

(No comment on conditioning workouts. >_< )

[Emily Mattes]

I'm starting two-a-days for the next month-and-a-half. I'm not sure how this is going to go, I'll feel it out.

2008.12.22
MORNING
Diesel Crew shoulder rehab - Day 4
Agility drill
Olympic lifting
Drop squats: 4x10
7.5 x (3 scarecrow snatches + 6 Sots press) x 3
7.5 x (2 shrugs + tall snatch + 3 Sots press) x3
Tall snatch: 7.5x3x4
2 shrug + tall snatch: 15x2x3
Snatch (HK): 20x3x2, 25x3x3
Snatch (mid-calf): 20x3x2, 25x3x2, 25x3, 30x1x2
Snatch (HK): 30x1x2
Jerk balance: 20x3x2
Jerk splits: 20x3x3

EVENING
Scarecrow cleans: 7.5x5x3
Tall cleans: 7.5x5x3
Cleans (mid-calf): 25x3x3
Cleans: 25x3x2, 30x3x2, 35x3x3, 37.5x3, 45x2, 47.5, 50, 50, 52.5(f)
Cleans (HK): 35x3, 35
SLDLs: 25x10, 27.5x10, 30x10, 32.5x10
BS: 50x5, 55x5, 60x5, 65x5, 75x2.5 (failed last rep), 75x3
Barbell rows: 25x10, 20x10, 22.5x10