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Old 12-15-2009, 07:21 PM   #1
Collin O'Neill
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Posts: 307
Default Collin's workout log. CA WOD, Crossfit, etc...

New to the community here, but am excited to have found this place. I have been doing the Crossfit main-site WODs for just under two years, and find myself wanting a little more structure and direction, especially where strength and lifting is concerned. Just so happens that when I found this place, it was at the beginning of the latest strength cycle.

Here goes, hopefully this will give me a little more organized log than haphazard posting to logsitall and looking back at the Crossfit comments!

I am a 24 year old male, 5'10", 175lbs.

My goals so far:
  • 350lb squat, 325 x 5---DONE!!!

    New Squat Goal: 400lbs x 1

    420lb DL-----DONE!!!

    New DL Goal: 480lbs

    170lb shoulder press

    25 dead hang pullups
    60 consecutive true pushups(slow and steady)
    Front lever
    Handstand

    Brown belt in karate

    Continue to work on cardio...need some benchmarks for this that don't include running. Perhaps 50 burpees in a row, 5 min intense rope work, something...

WOD:


* Back squat - 75% x 5 x 5
* Clean deadlift - 90% (of clean) x 5 x 3
* Push press - 70% x 5 x 5
* Jerk dip squat - 90% (of jerk) x 5 x 3


3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest


BS-175
CDL-145
PP-110
JDS-145

did the metcon right after on account of short time.
1. 13 GHSU
2. 12 GHSU
3. 12 GHSU
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Old 12-17-2009, 04:14 AM   #2
Collin O'Neill
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* Muscle snatch - 40% (of snatch) x 3 x 2
* Power clean + clean - 60% (of clean) x 2 + 1 x 3
* Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3

MS-95lbs
PC+C-115lbs
PJ+J-95lbs

It is a mental challenge to follow new programming, especially when the weights start out somewhat low. Just a matter of buckling down and keeping to it though!

I went right from this to karate class.
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Old 12-17-2009, 06:46 PM   #3
Collin O'Neill
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* Front squat - 75% x 4 x 5
* Snatch pull - 85% (of snatch) x 3 x 4
* Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW


FS-135
SP-125
Jerk-135, 145, 155

Did 2 sets of metcon using 40 lb dumbbell due to lack of time.
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Old 12-20-2009, 05:47 AM   #4
Collin O'Neill
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•Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
•Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
•High-hang snatch - 60% x 2 x 4
3 sets; no rest:
300 m row
3 rope climbs


OS-95lbs
TS-95lbs
HHS-95lbs

Did the metcon directly after due to lack of time
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Old 12-20-2009, 06:13 PM   #5
Collin O'Neill
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* Snatch - max
* Clean & jerk - max
* Deadlift - max

3 sets:
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest

Snatch-135 (ugly, need to work on form)
Clean and Jerk-175
Deadlift-385

Subbed knees to elbows for leg raises, did BEs with a 30lb dumbbell behind neck.
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Old 12-22-2009, 04:28 PM   #6
Collin O'Neill
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* Back squat - 80% x 3 x 5
* Snatch deadlift - 100% (of snatch) x 3 x 3
* Push press - 73% x 5 x 5

3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

BS-185
SDL-225
PP-125

Haven't done the metcon yet planning to soon.

Edit to add: I ended up going Christmas shopping and drinking beer and bourbon with eggnog instead of the metcon. Pretty much the same thing. Tomorrow is another day!
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Old 12-23-2009, 12:12 PM   #7
Collin O'Neill
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* Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
* Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2

3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws

Notes: On muscle snatch, focus on maximal elbow elevation before turnover, and flipping the hands over at the top. Med-ball granny throws - with heavy medball (20+ lbs), swing back through the legs and launch forward for max distance.

MHMS-65lbs
C&J, PC-95, 105, 115

Did the metcon right after, subbed 45lb kettle-bell swings x 10 for granny throws
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Old 12-26-2009, 08:13 AM   #8
Collin O'Neill
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* Mid-hang power snatch - 65% x 2 x 5; 1 min rest
* Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2

Did this at a gym that is not Olympic lift friendly. Awkward squat rack that hindered my snatch balance.

Power Snatch-90 lbs
Snatch Balance-165, 150, 140
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Old 12-27-2009, 06:48 PM   #9
Collin O'Neill
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Snatch-max
Clean and Jerk-max
Back squat-max

Got to this after an 8 hour car trip, really needed to start moving, and this did not disappoint.

Snatch-135lbs really ugly, my technique is nowhere near where it needs to be. Practice makes perfect.

Clean and Jerk- 185lbs went for 10lbs higher than last week. Might have been overkill, as what was doable last week was a struggle here. I don't know if I wasn't in the groove or what, it just didn't go up easy.

Back squat-315 lbs I am very pleased with this weight, as I have always had a weak squat. After three weeks on the program, this shows that I am already improving drastically.
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Old 12-29-2009, 01:40 PM   #10
Collin O'Neill
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* Back squat - 83% x 3 x 5
* Snatch deadlift - 103% x 3 x 3
* Push press - 76% x 5 x 5

3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

BS-265
SDL-235
PP-140

3 sets done right after.

Pullups with 30 lb dumbbell
20, 10, 10 on GHSUs
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