Elliot's Log

[Elliot Royce]

2/25/07:
Back squats - 5x12x50# (continuing the squat rehab program)
DB BP - 10x55#, 17x55#
Trap pulls - 10x135#, 8x225, 8x295, 6x325, 6x345
Ab chair - 15x70#, 10x70, 7x70

I had to cut this short so not the best workout. Amazing to think that some people are C&Jerking the weight I was doing trap pulls on.

[Elliot Royce]

Following my coach's O lifting homework:

Front squats (warmup) 3x5x95#
Clean & jerk: 5x50k, 3x50k, 3x54k, 3x58k
Pulls: 2x80k, 3x90k
Front squat (heavy): 1x70k, 3x80k

Several problems: first, for whatever reason, this just took a while and I didn't even get everything done. Is 50 minutes enough to do O lifting? It takes me like 20 minutes just to warm up the wrists enough. Second, I forgot to split on the jerks so I did my own lift -- the clean and push press. Third, every time I racked it, my pinkies came off, which made pressing impossible until I reracked it with my full hand. And finally, I had some martial artist 6 feet away doing kicks on a bag - very distracting. Of course, he was probably saying, who is the moron who keeps dropping the weights?

[Elliot Royce]

http://www.crossfit.com/discus/messa...350/37405.html

Link to two videos from the weekend. Getting under the bar remains an issue!

[Allen Yeh]

Elliot,

Great stuff on that PR! I didn't know if you prefer a post here or Xfit.

Oh and thanks for doing it in mpg, the thing I don't like about youtube and those sites is I can't slow the video down.

Here are somethings I saw:

Power Clean:
-Good start position, I know you've been really trying to work on the flexibility.
-Keep the bar closer to your body, as you break knee level it the bar seems to only get farther away from your body.
-Great extension! Only thing here is that your arms seem to be bending early but loking good at the top.
-Catch - Your feet moved back making the catch at the top more difficult than it needs to be, so the combination of the bar being more in front of you than needed along with your body moving back at the same time, you make the catch a lot more difficult because then you have to lean forward to catch the bar. Also try to "stick" the catch more.

Front squat:
-Great job on breaking depth!
-Keep the elbows up!


Great video's Elliot! Congrats on the PR!

[Elliot Royce]

Thanks for the feedback. Yes, flexibility is an amazing issue but the progress has also been amazing. You should have seen me at the beginning! What do you mean by "sticking" the catch? On keeping the bar next to the body, is there anything you'd recommend (I find that any kind of thought is useless, you need to get your body in the right position and train the muscle memory)?

[Elliot Royce]

Hour long hockey practice -- why can't I keep my head up?

[Allen Yeh]

Originally Posted by Elliot Royce

Thanks for the feedback. Yes, flexibility is an amazing issue but the progress has also been amazing. You should have seen me at the beginning! What do you mean by "sticking" the catch? On keeping the bar next to the body, is there anything you'd recommend (I find that any kind of thought is useless, you need to get your body in the right position and train the muscle memory)?

It seemed like as soon as you got it up you dumped it, perhaps your coach told you to, if so disregard then. It'd be a bad habit to develop.

On keeping the bar close to the body, the burgener warmup! Other things would be clean pulls and high pulls, making sure you keep the bar close and you stop get full exntension.

[Elliot Royce]

3/3/07 -
2 hours training session with Coach
Front squat (warmup): 5x85#, 5x115#
1st pulls, hang cleans - 50-70k
Clean & Jerk - 6x50k, 6x60k, 10x70k
OHS - 5x45#, 5x45#
Front squat - arms extended - 50k, 60k

Comments:
- must keep the hands from gripping the bar as it moves into the catch, this made racking it much easier
- need to work on the scoop - will look into that next week
- more remedial work needed to loosen up the body: scapular and dislocates

[Elliot Royce]

catching up on some past workouts:

3/5 -
Front squat (warmup) - 5x20k, 5x40k, 5x40k
Clean & jerk - 5x50k, 5x60k, 4x70k (still mostly power cleans but getting a bit low)
Front squat (heavy) - 3x70k, 2x70k
DB BP - 20x55#, 16x55#
scapular work, stretching, Mag Mobility

3/6 - on the road, 20min elliptical (HR not exceeding 130bpm), ab kneeups, scapular work, tri extensions,

3/7 -

Front squat (warmup) - 5x20k, 5x30k, 5x40k
Front squat (heavy) - 5x50k, 4x68k, 2x70k, 3x70k, 3x70k
Shoulder press - 5x45#, 5x95#, 5x115, 4x125, 3x125
RDLs - 21x135#, 15x155#, 9x205#, 6x235#
Hammer curls - 10x35#
Scapular work

And I got booted out of Equinox for using their O lifting platform and bumpers. That was the only reason I joined them -- after 3 weeks of my using them once a week or so, they removed the platform. I immediately quit. Talking about posers -- you have a platform and bumpers for show, but don't actually use them.

[Elliot Royce]

3/8 - hour long hockey practice