Bump on a Log

Sam Nutt · 02-16-2009, 07:49 PM

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 · 02-17-2009, 05:51 PM

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.

Derek Simonds · 02-17-2009, 06:55 PM

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.

Sam Nutt · 02-18-2009, 10:05 AM

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 · 02-18-2009, 07:54 PM

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 · 02-20-2009, 06:27 PM

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 · 02-22-2009, 05:53 PM

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!

Derek Simonds · 02-23-2009, 06:11 AM

Quote:

Originally Posted by Sam Nutt

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.

Sam Nutt · 02-23-2009, 05:25 PM

Quote:

Originally Posted by Derek Simonds

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 · 02-23-2009, 05:33 PM

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.