28/06/07-Feel good. Fasting. -Skills: Tuck Sits 3 x 0:45. Handstand work.-WOD: 'Jackie' 1000m row/50 Thrusters, 45lbs/30 Pull-ups 9:50Didn't want to be at the gym but had a solid WOD, think that was my best Jackie time and I know I could have done better but lost time in travel. Pull-ups are solid.-Fast: 20 hours plus to PWO27/06/07-Feel good. Bit sluggish from school.Week 1 Day 2-CL: 25x4x2/30x3/35x3 Straight ext. land a bit in front-FS: 50x5/60x5/70x3/75x3/80x3-SQ.CL: 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2-BS: 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2-S.N.Pr: 22.5x5/27.5x5/30x5/32.5x5-Core: 3R - 12 GHS/Cobra hold 30sec
25/06/07-Feel: Really good but tired, poor sleep the night before.Week 1 Day 1-SN.PL: 25x3/30x3/35x3 Extend straight, not arched-DR.SN:25x3/30x3/35x3/37.5x2/40x2 Small powerful "pop"-SQ.SNXHG:22.5x3x2/35x3x2/35x2x4/37.5x2 Messed up on the numbers here and went heavier than I should have-Jerks: 35x4/42.5x4/50x3/57.5x3x2/60x3 57.5 was feeling heavy so I did an extra set. Didn't think I'd manage 60x3...-FS: 50x4/65x4/75x4/80x4/85x3-Core: 3R - 10 KTE/10 Back ext/5 KEW
23/06/07-Feel: Really good. Fasting-Skills: T-sits 2 x 0:45. Handstand work-Strength: Pistols/Ring Dips 5x3-Core: 3R - 5 GHP/7 V-ups/9 HR-WOD: 'Helen' 3 Rounds - Run 0.25miles/21 swings, 35lbs/12 Pull-ups 10:14-Fast: 20 hours to PWO
23/06/07-Climbing22/06/07-Feel: Pretty good.Week 4 Day 3-Jerks (70): 35x3/42.5x3/50x3/57.5x3/60x2/65x1/70F/70x1/72.5x3F-GM (90): 45x5/55x5/65x5/72.5x5/82.5x5-BS (110): 55x5/72.5x5/85.5x5x2-BP (70): 35x3/42.5x3/50x3/57.5x3/60x2/65x1/70x1/75x1 w/a little help from my friend...
Had a bit of an epiphany; I decided to have fun. I am NOT a competing weightlifter, maybe someday I'll try a competition for the FUN of it but the reality of it is is comparing myself with others in my gym that are winning provincial championships, competing in national championships and even winning World Masters championships is fucking retarded. I am there to have FUN and LEARN. It's no different when I go climing; it's all for FUN. If I get any stronger, coordinated, flexible... or have any increase in fitness levels that help with my quality of living and longevity, GREAT!Lift hard, Crossfit to pukie, climb high, eat good and enjoy food, sleep well, enjoy life and HAVE FUN!
20/06/07-Feel: Good and rested body-wise but feel a bit down and depressed. I'm really dissapointed with my lack of progress made last session.Week 4 Day 2BW 72.5kg-C&J (70):35x2/42.5x2/50x2/57.5x2/60x1/65x1/70 Cleaned Failed Jerk/70 Fail/60x1 Ugly-B.S. (110): 55x3/67.5x3/77.5x3/90x3/100x2/105x2/110x1/115 Fail/115 Fail-B.N.Pr (40): 20x5/25x4/30x3/35x2/40x1/42.5 Fail/40x1/42.5x1More dissapointment. I was going so hard on squats and made a pretty good PR on the front squat and I thought for sure I'd manage at least 115 maybe even hit 120 but again I fail. I feel rather crossed right now as I stepped into this Oly lifting game with hopes of power and strength with the expectation that it would come but at a loss to endurance and other physical skills associated with Crossfit. Instead I see a drop but no/little increase power and strength wise. I guess I have to do it like I've always done it. Pure stubbornness via bashing my head against the wall.
18/06/07-Feel: Like shit. Have had cob-webs in my head all day. Slept well but feel tired. Shoulders beat. Too many handstands.Week 4 Day 1-PW.SNxHG (45): 22.5x5/30x5/35x3/35x2x3
-SQ.SN (45): 22.5x3/27.5x3/32.5x3/37.5x2/40x1/45x1
-P.Jk (60): 30x3/37.5x3/42.5x3/50x1/55x1/60x1/62.5x1
-FS (90): 60x3/72.5x3/82.5x2/87.5x1/90x1/95x1/100x1The end of the four weeks and de-load day where I get to test my new max. Too bad i felt like absolute shit walking in and it showed. I had no jump. I feel really cheated. not so much because of my own effort but because I feel my coach based my numbers higher than I could lift in the snatch and the Push Jerk so I'm sitting here thinking I didn't make progress when I couldn't hit 40 before and now I managed 45 but couldn't get 47.5. Same with the Push jerk. I don't remember hitting 60 but that's what everything was based off. Meanwhile the front squats I didn't go has heavy as I could and it makes the gain there seem huge. I under-estimate myself and I think my coach over-estimated me and I suppose that's what good coaches do...17/06/07-Feel: Fasting. Slept well.-Skills: Tusk-Sits 0:45. Handstand work. Pistols 5x3-Strength: Ring Dips 5x3-Core: 5 Glute Ham Press/Plank 60sec-WOD: 7 rounds of:7 Pull-ups7 Push-ups7 Sit-ups7 Squats6:2316/06/07-Feel: Good-Skills: Tusk-Sits 6 x 0:30. Handstand work-Strength: W Pull-ups 3x15/15/20/25/35 35 felt good-Core: 3 rounds - 9LHS/5HLR-WOD: 75 Swings, 55lbs 5:48 bit heavy. go 25%BW next time15/06/07-Feel: Good. Well RestedWeek 3 Day 3-P.Pr (57.5): 22.5x5/30x5/35x5/42.5x5/45x5
-P.Jk (60): 30x3/37.5x3/42.5x3/45x3/50x3 Felt good. Look-up
-GM (90): 45x5/55x5/65x5/72.5x5
-BS (110): 55x5/72.5x3/82.5x3/95x3/105x3Session Length = 1h 5 min13/06/07-Feel: Sore and Tired. Day's before WOD left a mark.Week 3 Day 2-CL.PL (70): 35x4/42.5x3/50x3-FS (90): 45x5/55x5/65x5/67.5x3/72.5x3-SQ.CL (70): 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2 Catch the bar as high as I can & then go down-BS (110): 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2 Heavy. Charlie helped me on last 2 reps but less rest between reps this time round.-B.N.Pr (40): 20x5/25x5/27.5x5/30x5Session Length = 1h 30 min12/06/07-Feel: Fasting. Good. Cold.-Skills: Tuck-Sits 5 x 0:30. handstand work. Pistols 3x5-Core: 5 KEW/5LHS/Plank 0:45-WOD: 5 Rounds:8 Pull-ups12 Push-ups16 Sit-ups20 Squats8:16Rocked on the pull-ups. Really felt the kip. 11/06/07-Feel: Good and well rested. 2 days off prior and lots of sleep.Week 3 Day 1-SN.PL (50): 25x5/30x5/35x5-DR.SN (50): 25x3/30x3/35x3/37.5x2/40x2-SQ.SNxHG (45): 22.5x3x2/27.5x3x2/32.5x2x2/35x2x2/37.5x2-JK (70): 35x4/42.5x4/50x3/57.5x3/60x3 Time the landing and exploded! Solid work, managed weight required this time around. Last time I couldn't.-FS (90): 45x4/60x4/67.5x4/72.5x4/77.5x3Session Length = 1h 20min08/06/07-Feel: Tired. Shoulders sore and tender. Starting to feel a bit overworked.Week 2 Day 3-JK (70): 35x3/42.5x3/50x3/57.5x3/60x2/60x1/55x2/57.5x2. blah. Shoulders beat to shit. Should have hit 67.5x2x4 but nowhere close.-GM (90): 45x5/55x5/65x5/72.5x5/82.5x3 2 reps short on last set. back was too rounded.-BS (110): 55x/72.5x5/82.5x5x2 Starting to feel it.-BP (70): 35x3/42.5x3/50x3/57.5x3/60x3 Solid07/06/07-Feel: Fasting. Late WOD. Feeling a bit stretched. Short Session-Skills: Tuck-Sits 4 x 0:30-Core: 3 Rounds - 10HR/10LHS/10 Sit-ups Solid core WOD-WOD: 21-15-9 of: OHS, 65lbs/L Pull-ups 7:15 L Pull ups were more like Tuck pull-ups. Core destroyed. OHS unbroken.06/06/07-Feel: Good. A bit fearful walking into this one. Looked heavy and hard.Week 2 Day 2-C&J (70): 35x2+2/42.5x2+2/47.5x2+2/50x2+2/52.5x2+2/(57.5x2+2)x5 Solid work. Need to work on jerks but managed a weight that I had problems with earlier-BS (110): 55x3/67.5x3/77.5x3/90x3/95x2/100x2/105x2x4 Solid-B.N.Pr (40): 20x5/25x5/30x5/32.5x5/35x505/06/07-Feel: Fasting. Feel good. Strong but not powerful.-Skills: Tuck-Sit 3 x 0:30. Pistols 5x3. Ring Dips 3x5-Core: 3rounds - 5 KEW/7 Band Twists/9 Hallow Rocks-WOD: 10 Rounds - 7 DL, 135lbs/7 Push-ups 5:3204/06/07-Feel: AwesomeWeek 2 Day 1-PW.SNxHG (45): 22.5x5/30x5/35x3x3-SQ.SN (45): 22.5x3/27.5x3/32.5x3/35x2/37.5x2/40x2-P.Jk (60): 30x3/37.5x3/42.5x3/50x2/52.5x2/55x2-FS (90): 45x4/60x4/72.5x3/82.5x3/87.5x303/06/07-Feel: Fasting. Light and powerful. Well rested-Skills: Jerks. Tuck-Sits 2 x 0:30. K-Evil Wheel 3x5-Core: 3 rounds - 10HLR/10LHS/10HR-WOD: 21-18-15-12-9-6-3 of Swings, 40lbs/Pull-ups 9:15Swings unbroken but pull-ups just sucked.02/06/07-Climbing01/06/07-Feel: Good & rested & freshWeek 1 Day 3-P.Pr (57.5): 22.5x5/30x5/35x5/42.5x5/45x5-P.Jk (60): 30x3/37.5x3/42.5x3/45x3/50x3-GM (90): 45x5/55x5/65x5/72.5x5-BS (110): 55x5/72.5x3/82.5x3/95x3/105x3 Hell yeah, had Larry and Charlie yelling at me on this one. Hard and Heavy.30/05/07-Feel: GoodWeek 1 Day 2-CL.PL (70): 35x4/42.5x3/50x3-FS (90): 45x5/55x5/65x5/67.5x3/72.5x3-SQ.CL (70): 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2 Failed on 2nd rep but hit it 3rd try.-BS (110) 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2 Hard and Heavy. Long rests between reps, last set-B.N.Pr (40): 20x5/25x5/27.5x5/30x5Session Length = 1h 5 min
