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 02-16-2009, 07:49 PM   #1
Sam Nutt
Member
 
Sam Nutt's Avatar
 
Join Date: Feb 2009
Location: Seattle
Posts: 92
Default Bump on a Log

Starting a routine the programming of which is heavily influenced by (read: stolen from) Gant Grimes's thread on the Crossfit message boards. I'm going to try it for a couple months and then retool as I find necessary. Today's workout consisted of:

I. CFWU and a little half-hearted double-under practice.

II. Handstand practice: Totally new to handstands. Today was the first day I managed to kick up against the wall. Longest hold was about 20 seconds. Lots of room for improvement on this.

III. Front Squat 5x5

Several warm-up sets, then:
133, 143, 153, 176, 196 (lbs)

Should have started heavier. Also might have been on toes slightly for a couple reps of the last set.

IV. Metcon:
15-12-9 w/ 17 lb. vest
135 lb SDHP
Ring dips
7:20.6

Ring dips were absolutely miserable.
Sam Nutt is offline   Reply With Quote
Old 02-17-2009, 05:51 PM   #2
Sam Nutt
Member
 
Sam Nutt's Avatar
 
Join Date: Feb 2009
Location: Seattle
Posts: 92
Default

BW 221

I. Little to no warm-up. Big mistake.

II. Front lever practice. Tuck front lever is getting better. I'm not bracing my arms against my knees, or even touching them. Amazing the way the rings start to shake when I get tired.

III. Split Jerk. First time doing these other than at Greg and Aimee's seminar ten days ago. Kept weight very light, working a lot with PVC. Went up as high as 50kg for a set of three, but shoulder started hurting. This was likely a combo of yesterday's SDHPs and no warm-up.

IV. Metcon:
3 rounds, 15-12-9 for time:
Run 2 laps (~270m + a flight of stairs)
Double-unders
Pullups w/ 27 lb. vest
10:03.

Double-unders were almost all singles. Really need to grow a pair and learn how to do these, as it would have cut a lot of time if I could string even just 5 together.
Sam Nutt is offline   Reply With Quote
Old 02-17-2009, 06:55 PM   #3
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Sam welcome to the log section. Looks like you have a great template to work with. I look forward to seeing what metcons you throw down.
__________________
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 02-18-2009, 10:05 AM   #4
Sam Nutt
Member
 
Sam Nutt's Avatar
 
Join Date: Feb 2009
Location: Seattle
Posts: 92
Default

Thanks for the welcome, Derek. I've seen in your log that you've been hitting the squats pretty hard lately. A set of 20 is no joke! Keep up the good work.

At some point I'll start including video. This should be pretty entertaining, as Aimee told me I split jerk like an Oompa Loompa.
Sam Nutt is offline   Reply With Quote
Old 02-18-2009, 07:54 PM   #5
Sam Nutt
Member
 
Sam Nutt's Avatar
 
Join Date: Feb 2009
Location: Seattle
Posts: 92
Default

BW 220.5

I. Burgener WUx3, some rack deliveries, mid-hang clean pulls, and mid-hang cleans w/ bar and PVC.

II. Clean x 2 x 5
All with 153 lbs. Need to work on keeping chest up and getting more aggressive on second pull. Well below max, but probably should go even lighter while learning this movement.

III. Deadlift x 3 x 3
353, 373, 403 (ties PR)

IV. Strict (i.e. non-kipping) muscle-up practice. Not there yet.

Legs toasted. Glad for rest day tomorrow.
Sam Nutt is offline   Reply With Quote
Old 02-20-2009, 06:27 PM   #6
Sam Nutt
Member
 
Sam Nutt's Avatar
 
Join Date: Feb 2009
Location: Seattle
Posts: 92
Default

BW 220

I. CFWUx2, DROM, a little jumping rope

II. Handstand practice against the wall. 35s, 30s. Much more stable.

III. OHSx5x5
88, 88, 98, 98, 108 (lbs)
Meant to go higher on this, but wrists were hurting. Don't know if this a technique issue or if I just need to get used to holding weights in this position.

IV. Metcon:
3 rounds for time of
5 One-armed KB Sw, 2 pood (5 each hand)
10 pullups
15 ring push-ups
All w/ 17 lb. vest
8:14.6
Sam Nutt is offline   Reply With Quote
Old 02-22-2009, 05:53 PM   #7
Sam Nutt
Member
 
Sam Nutt's Avatar
 
Join Date: Feb 2009
Location: Seattle
Posts: 92
Default

BW 222.5

I. DROM, CFWUx2, a little jumping rope

II. Front lever practice. Tried tuck lever w/ a flat back, but could only manage it for a couple seconds. Long way to go with this skill.

III. Shoulder press x 5 x 5
141 lbs. across. WTF? Did this at 133 lbs. only 10 days ago, and only managed 3 reps on the last set then. Today the 141 went up every time without much of a fight. Won't take much more to make me struggle though.

IV. Metcon
3 rounds, everything with a 10-lb. vest.
Run 4 lengths of the basketball court, touching the baseline at each end
10 20-lb. wall ball shots (10 ft. target)
10 pullups
3:20.

V. 500m row
1:24.6
PR by 0.8!

Last edited by Sam Nutt : 02-22-2009 at 06:46 PM. Reason: I'm fatter than I thought.
Sam Nutt is offline   Reply With Quote
Old 02-23-2009, 06:11 AM   #8
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Quote:
Originally Posted by Sam Nutt View Post
Thanks for the welcome, Derek. I've seen in your log that you've been hitting the squats pretty hard lately. A set of 20 is no joke! Keep up the good work.

At some point I'll start including video. This should be pretty entertaining, as Aimee told me I split jerk like an Oompa Loompa.
Aimee just has a way with words. At the seminar last year she told me my arms were too long and I should just grab outside the weights to get the right distance for the snatch.

http://www.youtube.com/watch?v=-RuRwuAA-5w

It was pretty funny actually.
__________________
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 02-23-2009, 05:25 PM   #9
Sam Nutt
Member
 
Sam Nutt's Avatar
 
Join Date: Feb 2009
Location: Seattle
Posts: 92
Default

Quote:
Originally Posted by Derek Simonds View Post
Aimee just has a way with words. At the seminar last year she told me my arms were too long and I should just grab outside the weights to get the right distance for the snatch.

http://www.youtube.com/watch?v=-RuRwuAA-5w

It was pretty funny actually.
Ha! Awesome. I have the same problem. Taller folk need a 10' bar.
Sam Nutt is offline   Reply With Quote
Old 02-23-2009, 05:33 PM   #10
Sam Nutt
Member
 
Sam Nutt's Avatar
 
Join Date: Feb 2009
Location: Seattle
Posts: 92
Default

BW 221

I. Burgener WUx3, pressing snatch balances, heaving snatch balances, mid-hang snatch pulls and muscle snatches, all with a 20kg bar.

II. Power Snatch + OHS
Mostly singles, worked up to a few sets at 40kg. Gradually lowering my receiving position, but still lack the flexibility/stability/strength to feel solid receiving in a full squat. Getting much better at nailing the receiving position for my feet though. Still have to work on keeping the bar close, among other things.

III. BS
225x4
225x3
225x3
Not feeling it at all. All that snatch work took a lot out of me, despite the light weights. Really should be able to do 5x5 at this weight. May have to rethink doing back squats right after snatches.

IV. Weighted pullup x 5 x 3 (reps x sets)
All at 35lbs. Those last two inches can feel like a mile.
Sam Nutt 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

vB 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 02:45 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
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