With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Squat Clean and Jerk
5min, plus 5 C&J
Rest 1 min
Power Cleans:
5min plus 4 C&J
This one got me.
Wednesday, July 29, 2009
Tuesday, July 28, 2009
Sunday, July 26, 2009
METCON
AMRAP in 20min:
10 GHD Sit-ups
10 Back Extensions
10 1 Pood KB Snatch (5L/5R)
15+ (16rnds in 20:22)
About an hour later..
60 24kg KB Snatches (30L/30R)
2:33
10 GHD Sit-ups
10 Back Extensions
10 1 Pood KB Snatch (5L/5R)
15+ (16rnds in 20:22)
About an hour later..
60 24kg KB Snatches (30L/30R)
2:33
Saturday, July 25, 2009
"Lynn"
"Lynn"
5 Rounds for max reps:
Body weight bench press- 170lbs
Deadhang Pull-ups
18/18
7/10
6/8
6/8
8/9
45/53
I chose to do deadhang instead of kipping to train for the TSC. Also doing DH seemd to show the balance between upper body push and pull. This is the way I will do "Lynn".
5 Rounds for max reps:
Body weight bench press- 170lbs
Deadhang Pull-ups
18/18
7/10
6/8
6/8
8/9
45/53
I chose to do deadhang instead of kipping to train for the TSC. Also doing DH seemd to show the balance between upper body push and pull. This is the way I will do "Lynn".
Friday, July 24, 2009
Kettlebell Circuit
1.5 Pood KB Circuit
5 Rounds for time:
12 KB Swings L-arm (RKC swings)
12 KB Swings R-arm
9 KB High Pulls L-arm (KB face height)
9 KB High Pull R-arm
6 KB Snatch L-arm
6 KB Snatch R-arm
14:28
I need to focus on keeping the bell closer to my midline, especially with my left arm.
5 Rounds for time:
12 KB Swings L-arm (RKC swings)
12 KB Swings R-arm
9 KB High Pulls L-arm (KB face height)
9 KB High Pull R-arm
6 KB Snatch L-arm
6 KB Snatch R-arm
14:28
I need to focus on keeping the bell closer to my midline, especially with my left arm.
Wednesday, July 22, 2009
Deadlifts
I weighed 172 pre-lift
230x1
280x1
320x1
350x1
375x1
395x1
415x1-Struggled, but got it to lock out.
230x1
280x1
320x1
350x1
375x1
395x1
415x1-Struggled, but got it to lock out.
Tuesday, July 21, 2009
Trail Run
Trail Run, River loop #1
22:54
Ran in VFF, this was the longest run to date in VFF.
Pre-Run
HSPU: 21, hands on ground, head to ground all reps
Deadhang Pull-ups: 20
22:54
Ran in VFF, this was the longest run to date in VFF.
Pre-Run
HSPU: 21, hands on ground, head to ground all reps
Deadhang Pull-ups: 20
Sunday, July 19, 2009
Filthy 50ish
Filthy-50ish:
50 22" Box Jumps
50 Kipping Pull-ups
50 1 Pood KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push-Press 45lbs
50 Supermans
50 1 Pood KB Snatch (25L/25R)
50 Burpees
200 Single Skips
28:48
This showed how much my capacity over 15min is lacking. I gassed hard at the snatches.
50 22" Box Jumps
50 Kipping Pull-ups
50 1 Pood KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push-Press 45lbs
50 Supermans
50 1 Pood KB Snatch (25L/25R)
50 Burpees
200 Single Skips
28:48
This showed how much my capacity over 15min is lacking. I gassed hard at the snatches.
Saturday, July 18, 2009
Deadlift, KB Snatches
Deadlifts:
in lbs:
225x3
275x3
325x3
365x3
385x3
My form went out on the 2 and 3 rep at 385, I did finish all 3 pulls.
Post
60 KB Snatches 1.5 Pood
3:25
These were hard. The TSC is coming up in Sept and I am starting to train for it. I wanted 60 in 3min, but my grip felt it. Alot of work to do.
in lbs:
225x3
275x3
325x3
365x3
385x3
My form went out on the 2 and 3 rep at 385, I did finish all 3 pulls.
Post
60 KB Snatches 1.5 Pood
3:25
These were hard. The TSC is coming up in Sept and I am starting to train for it. I wanted 60 in 3min, but my grip felt it. Alot of work to do.
Friday, July 17, 2009
CrossFit Weightlifting Meet-Up
WCS/Gattone Sports Performance Presents
OLYMPIC WEIGHTLIFTING TECHNIQUE TRAINING SESSIONS
Perfect your technique with World Class Coaches
WCS Physical Therapy
616 A W 5th Ave
Naperville, IL
Take advantage of this great opportunity to spend a few hours perfecting or learning better technique on the Olympic Lifts with some of the most knowledgeable and experienced coaches in the country!.
This is a “hands on” event designed to help those individuals that practice Olympic Lifting in their training programs perform them more efficiently and safely!
These training sessions will take place 1x/month and will last approximately 2 hours.
Our staff for these sessions will include USA Weightlifting Senior International Coaches:
• Roger Nielsen; Head Coach for the 2008 USA Men’s Olympic Weightlifting Team, Coach of the 1992 Olympic Team, and Head Coach for several World Championships and Pan American Games Teams.
• Mike Gattone; Personal Coach for Olympic Gold Medalist in Weightlifting, Tara Nott, Assistant Coach for the USA Women’s Team at the 2008 Junior World Weightlifting Championships and Competition Director for the Weightlifting event of the 1996 Atlanta Olympic Games.
Cost per sessions is $50.
First Session will take place Saturday August 1st 8 AM – 9:30 AM
Phone reservations or emails are required for participation! Please call 847-947-7398 or email gattonesportsperformance@gmail.com to register.
OLYMPIC WEIGHTLIFTING TECHNIQUE TRAINING SESSIONS
Perfect your technique with World Class Coaches
WCS Physical Therapy
616 A W 5th Ave
Naperville, IL
Take advantage of this great opportunity to spend a few hours perfecting or learning better technique on the Olympic Lifts with some of the most knowledgeable and experienced coaches in the country!.
This is a “hands on” event designed to help those individuals that practice Olympic Lifting in their training programs perform them more efficiently and safely!
These training sessions will take place 1x/month and will last approximately 2 hours.
Our staff for these sessions will include USA Weightlifting Senior International Coaches:
• Roger Nielsen; Head Coach for the 2008 USA Men’s Olympic Weightlifting Team, Coach of the 1992 Olympic Team, and Head Coach for several World Championships and Pan American Games Teams.
• Mike Gattone; Personal Coach for Olympic Gold Medalist in Weightlifting, Tara Nott, Assistant Coach for the USA Women’s Team at the 2008 Junior World Weightlifting Championships and Competition Director for the Weightlifting event of the 1996 Atlanta Olympic Games.
Cost per sessions is $50.
First Session will take place Saturday August 1st 8 AM – 9:30 AM
Phone reservations or emails are required for participation! Please call 847-947-7398 or email gattonesportsperformance@gmail.com to register.
Thursday, July 16, 2009
Tuesday, July 14, 2009
Front Squats
In lbs:
145x3
195x3
235x3
265x3
285x2, F-3, could not get it up, bailed on weight
Post:
5Rounds for time:
10 Box Jumps
10 Knees2Elbows
4:25
Need a lot of work on both of these moves.
145x3
195x3
235x3
265x3
285x2, F-3, could not get it up, bailed on weight
Post:
5Rounds for time:
10 Box Jumps
10 Knees2Elbows
4:25
Need a lot of work on both of these moves.
Sunday, July 12, 2009
METCON, Running
METCON:
21-15-9
2 Pood KB Swings
HSPU
5:28
I really sucked at the HSPU. The rounds went 21, 9-4-2, 3-3-3. I did a lot of overhead pressing this week and it caught up to me today.
Running:
Found a new loop in a park by my house. I do not know the distance, but I ran it 4 times, resting 2min between rounds. Focuses on POSE technique, ran in VFF. Times for loops were:
2:29
2:31
2:33
2:35
21-15-9
2 Pood KB Swings
HSPU
5:28
I really sucked at the HSPU. The rounds went 21, 9-4-2, 3-3-3. I did a lot of overhead pressing this week and it caught up to me today.
Running:
Found a new loop in a park by my house. I do not know the distance, but I ran it 4 times, resting 2min between rounds. Focuses on POSE technique, ran in VFF. Times for loops were:
2:29
2:31
2:33
2:35
Saturday, July 11, 2009
CF Tri-Cities WOD
In Teams of 2 complete:
-100 Squat Thusters 95/65
-100 Pullups
-One team member can only be completing the reps while the other runs 400m.
-The person running the 400m must return before the team member completing the thrusters/pullups begins their run.
-Thrusters must be completed before moving on to Pullups.
13:22 oe 14:22 (I do not know)
Did this WOD with Tom. All in all good times, I need to get out of the basement more and into a real CF gym for some competition. CF Tri-Cities is a nice box and it was good to hang out with Mark and get some coaching too.
-100 Squat Thusters 95/65
-100 Pullups
-One team member can only be completing the reps while the other runs 400m.
-The person running the 400m must return before the team member completing the thrusters/pullups begins their run.
-Thrusters must be completed before moving on to Pullups.
13:22 oe 14:22 (I do not know)
Did this WOD with Tom. All in all good times, I need to get out of the basement more and into a real CF gym for some competition. CF Tri-Cities is a nice box and it was good to hang out with Mark and get some coaching too.
Thursday, July 9, 2009
MEBB-Press
Max Effort
Press:
65x1
85x1
105x1
130x1
145x1
155x1
160x1
165-Fx2
Black Box METCON
30-20-10
Box Jump 22"
2 Pood KB Swings
5:39
I just did not have it tonight. I worked a lot this week and did this one about 8:30pm. The press was 10lbs under PR(but with a different bar). 160 went up fine, but 165 got me. The METCON kicked my ass.
Press:
65x1
85x1
105x1
130x1
145x1
155x1
160x1
165-Fx2
Black Box METCON
30-20-10
Box Jump 22"
2 Pood KB Swings
5:39
I just did not have it tonight. I worked a lot this week and did this one about 8:30pm. The press was 10lbs under PR(but with a different bar). 160 went up fine, but 165 got me. The METCON kicked my ass.
Tuesday, July 7, 2009
METCON-KB Snathces, Run
5 Rounds for time:
20 1.5 Pood KB Snatches (10L/10R)
Run 400M
15:37
I really suffered the last 2 400M. Ran in VFF on road. KB snatches were all unbroken, but I did set the bell down during hand switch in rounds 3, 4.
20 1.5 Pood KB Snatches (10L/10R)
Run 400M
15:37
I really suffered the last 2 400M. Ran in VFF on road. KB snatches were all unbroken, but I did set the bell down during hand switch in rounds 3, 4.
Sunday, July 5, 2009
METCON OHS-Chin-ups
For time:
5-4-3-2-1
Overhead Squat 165lbs
Chin-ups +70lbs
7:10
I wanted to do this with BW and 1/2 BW, but on warm-up I do not think I would have been able to do it fast enough. The weight used is 97% BW and 40% BW. Maybe next time.
5-4-3-2-1
Overhead Squat 165lbs
Chin-ups +70lbs
7:10
I wanted to do this with BW and 1/2 BW, but on warm-up I do not think I would have been able to do it fast enough. The weight used is 97% BW and 40% BW. Maybe next time.
Saturday, July 4, 2009
POSE Practice
12min run in Vibram Five Fingers, worked on POSE technique. Running in the VFF is a good way to help me stay on the balls of my feet and keep myself over them. Running felt fast.
Friday, July 3, 2009
Snatch-Black Box
Snatch:
65lbsx1x2
95lbsx1x2
115lbsx1x2
135lbsx1x4 (75% of 1RM)
All felt good. I just wanted to work technique, specifically all 3 pulls. These felt good.
Black Box
50-40-30-20-10
Push-ups
Sit-ups
7:25
A little hearder then I thought. I rested in the front-lean-and- rest position for the sit-ups starting in 30 round. Sit-ups unbroken.
65lbsx1x2
95lbsx1x2
115lbsx1x2
135lbsx1x4 (75% of 1RM)
All felt good. I just wanted to work technique, specifically all 3 pulls. These felt good.
Black Box
50-40-30-20-10
Push-ups
Sit-ups
7:25
A little hearder then I thought. I rested in the front-lean-and- rest position for the sit-ups starting in 30 round. Sit-ups unbroken.
Wednesday, July 1, 2009
MEBB Weighted Chins
Weighted Chins
3-3-3-3-3
+1 Poodx3
+1.5 Poodx3
+2 Poodx3
+2.5 Poodx3
+3 Poodx2, F-3
BB:
For time:
21-15-9
Burpees with overhead clap
GHD Sit-ups, hand touched floor with each rep
4:25
My back still feeling the deads. The weighted chins felt heavy. The METCON was a 4 effort. It got me breathing hard. I have not done burpees in awhile and need to work them back in.
3-3-3-3-3
+1 Poodx3
+1.5 Poodx3
+2 Poodx3
+2.5 Poodx3
+3 Poodx2, F-3
BB:
For time:
21-15-9
Burpees with overhead clap
GHD Sit-ups, hand touched floor with each rep
4:25
My back still feeling the deads. The weighted chins felt heavy. The METCON was a 4 effort. It got me breathing hard. I have not done burpees in awhile and need to work them back in.
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