ETK- Program Minimum #1

ETK Program Minimum

12min:

KB Swings (used 1 Pood) until form breaks down
(added 10-15 BFK after each set of swings)
100M recovery jog

Did not count swings in sets, just focused on form and going until form broke down. Focused on the back swing (like a hike pass) and hinging at the waist (like a box squat or a RDL), then exploding the hips forward to bring the bell up. Bell brought to chest level (RKC style).

I have started the Enter the Kettlebell (ETK) Program. I have done work with KB for over 2 years, but I want to take some time (break from CrossFit) and really work on my KB technique. Despite all the "comrade" talk and all the endless plugging of "others' product", there is no doubt there is a lot of quality training adviced offered by the folks at DragonDoor.com.

My plan is to follow the first program, Program Minimum for a few weeks, then go on a do the next program for a few weeks too and re-evaluate my progress. I will still do my 1-2 olifts a week. We will see how this training goes, but I am excited about trying something new.

Snatch

Snatch:

In lbs
65x1
95x1
115x1
135x1
155x1x2, First one was made, but it was ugly
165x1x4.

Goal for this workout was to hit 165lbsx1x4. I want to be able to hit 175lbsx1x4 within the next 6 weeks.

I am weighing in at about 175lbs. I think it might be due to more lifting, less METCONing...diet is about the same as always.

"Big" Helen

"Big" Helen

3 Rounds AQAP:

Run 400M
21 2 Pood KB Swings
12 Chest2Bar Pull-ups

11:37

Well, this sucked. The runs got progressively slower, all KB swings unbroken, pull-up unbroken, then 10,2, then 4,3,2,1-1-1.

I took last week off from work. I slept and ate a little more, but not totally off the deep end. I also lifted heavy. I have put on about 5lbs. I think that will help in the strength, hurt in the metcons. I still ate pretty paleo, I think it maybe the added sleep.

Front Squat

In lbs
145x3
195x3
235x3
265x3
285x3

285lbs felt solid. I need to focus on keeping upper body straight and tight to help in receiving a heavy clean.

HSPU/L-Chins

Warm-ups

40 1.5 Pood KB Snatches (10-10-10-10)

Felt slow, still working on not pinching the skin on my palm on the descent.

WOD

5 Rounds AQAP:
10 HSPU
10 L-Chins
7:45

A week of eating whatever I want is catching up. Felt off this morning.

Olifts with Sean and Dani

Sean and Dani swung by today to pick up their kit. We all lifted in my garage. I worked up to 181lbs in the snatch, missed at 184. In the clean, I got 100kg, but on 230 I really missed the jerk and pushed it to lockout. It would have been 3 reds in competition.

It was good seeing Sean and Dani again, talking about CrossFit and Olifting. They are heading west with an entire CrossFit gym in a cable van. That should be a movie.

MaxFit USA WOD

Today's MaxFit WOD

AQAP for Time of:
5 Round
5 DeadLift w/M=275lbs, W=185lds
3x
5 Pull Ups
10 Push Ups
15 Squats

13:37

I paced through it, taking a moment to set myself for the deadlifts. After 2 heavy snatch sessions this week, adding in a deadlift METCON forced me to pay serious attention to my back. All in all, this WOD was right up my alley. MaxFit's WOD are a great supplement to my ME lifts.

Olifts Snatch PR, C&J PR

Snatch:

40kgx1x2
50kgx1x2
60kgx1x2
70kgx1
164lbsx1
174x1
184lbsx1 PR-I think I had a slight pressout, not sure.
189lbsx3-Fail all 3 attempts

Clean and Jerk

189lbsx1
90kgx1
100kgx1
230lbsx1 (PR)
235lbs-made the clean, missed the jerk.

I just got Sean's new olift kit today and busted it out. The reason for the 2 PR is the quality kit. The new HD bar blows the old one (I have) away. It feels like a high quality bar I used at Windy City Weightlifting in both knurling and spin. Also, Pendlay's new bumps are awesome. Again, they are much closer to the high quality bumpers found in weightlifting gyms then the big thick CrossFit style bumps. All in all I am happy with my lifts, but more impressed with the quality of the new Pendlay products (HD bar and bumpers).

MaxFit USA WOD

Todays MaxFit USA WOD:

5 Rounds
“A.Q.A.P.”
10 Power snatch w/ M=95lbs, W=65lbs-Sub'd 1 Pood KB Snatch 10L/10R
15 Pull Ups
20 Box Jumps- 20"

14:47

MaxFit has power snatches. I sub'd those because of my focus on technique with the olifts. While I think Olifts are great to build capacity, when most people (myself included) do them as part of a metcon, their form goes to shit. Most people completely miss the second pull and end up ripping the bar from the floor to overhead (snatch) or rack (Clean). The worst part is doing them for reps when fatigue builds bad habits (neuromuscular pathways) that are hard to break. I look at all the CFers out there and the one lift no one really improves on when "just doing dot com" is the snatch. I think I know why.

Snatch

Snatch:

In lbs:
65x1x2
85x1
105x1
125x1
135x1
145x1
155-F
155x1
165x1x2
165-F
165x1

Goal today was work on getting knees out of way in first pull, scoop in second pull and getting under the bar in the third. Goal set was 155x1x4. The last 3 155lbs felt good, so I upped it to 165lbs. I was getting tired and missed the third one to the front. I think I did not get myself under it. All in all, happy, next big goal set is 165lbsx1x4.

METCON: MUs, KB Snatch, Squats

3 Rounds for time:

7 Muscle-Ups
20 53kg KB Snatch (10L/10R)
50 Squats

10:37

Effort 4. Did MUs as singles, no misses, KB Snatch unbroken, no set downs with hand pass, squats slow, but unbroken.

ME Back Squats

Low Bar, butt to pad 11" off ground

135x3
225x3
225x1
255x1
285x1
315x1
335x1
345x1

I stopped at 345lbs. Felt all right. I have not done low bar in awhile. This is a good lift for me.

METCON Running, Pull-ups

4 Rounds for time:

Run 400M
25 Pull-ups

13:18

Paced the runs working on POSE in VFF. Goal was to do the pull-ups unbroken. Did 3 rounds BFK unbroken. Last round broken 10-5-4-3-3.

Clean and Jerk

Clean and Jerk:
135lbsx1x2
155x1
175x1
195x1
205x1x2

Post 100 Push-ups: 3:05

A few too many beers. I wanted to work on the second pull in the clean.

METCON-MUs, KBs, GHDs

5 Rounds for time:

5 Muscle-ups (rings from doorway pull-up bar, rings 14" below bar)
10 2 Pood Kettlebell swings
15 GHD Sit-ups

12:09

ABout a 4 on effort. No misses on MUs, KBS, GHDs unbroken.

Tactical Athlete WOD

KB WOD

10-9-8-7-6-5-4-3-2-1
KB Snatches (# of reps per arm) 24 kg men/12 kg women
Pull-ups-Deadhang

12:18

Effort about a 3. Harder then I thought.

Snatch Work

Snatch Pulls
135x3
155x3
175x3
185x3
195x3

Goal was to work on second pull.

Snatch Balance
135x1
155x1
175x1
185x1
195x1-F, lost it in the catch.

MaxFit USA WOD

From MaxFit USA

As many rounds as possible in 20 mintutes of:
200m Run
5 Handstand Push-up
10 Pull-up

11 rounds in 20:02. All HSPU and pull-ups unbroken. Did butterfly kips for the pull-ups.

WL Clinic

The WL clinic was today. All in all, excellent training session. I got a lot out of it. It was a technique session on the clean. I did a few jerks too and at the end did a few snatches. I got 75kg easily, but stopped there. The Mid American Championships are 7 Nov 09 in Buffalo Grove, IL. I am planning on competing and will shift my focus to that.