New Direction of Training

I have been thinking a lot lately about the direction I want to take my training and what my training goals are. I am long over my METCON infatuation and really do not care at all about getting a faster Fran or doing some other named workout faster. I also do not anticipate facing the unknown and unknowable anytime soon. At this point, I care about the following:
1. Having fun, doing what I like and enjoying training.
2. Getting better at things I value: Olifting, kettlebells, pull-ups (in that order)
3. Not overtraining, not hitting plateaus and not feeling enslaved to a training program.

I am realizing that if I want to progress in the olifts, I have to have some plan. I planned about trying to do some version of the CA WODs, but even with sets scaled down, that volume quickly wears me out. I have made good progress over the past few months with the template of snatch for a heavy single, do a metcon, squat, do a metcon, clean and jerk for a heavy single, do a metcon, snatch a load for 4x without a miss, do a metcon, etc. That worked and maybe it still will.

I question how much strength training I need to do outside of just olifting and squatting. I had a recent talk with a seasoned WL and he told me, first to focus on olifting, next that I am much stronger then I am olifting. I do think my OL total is limited by technique, not strength.

So, where I am going? Here is what has been working: a mix of 1 lift a day (ala Dan John) and some short, fun METCONs. So, why change what is working for me. But, should I follow an actual plan? I think I will be embarking on a mix of the two. The template is lift/metcon/lift, etc. The lifts: Snatch, Clean and Jerk, and Squat. The lifting template will be based on Matt Foreman's article in the Dec 2009 PM. Here is the plan:

Wk:
Sn (SetsxReps)
C&J
FSqt
1
160 3x2
195x1
245 3x5
2
165 3x2
200 5x1
250 2x5
3
170 2x2
205 3x1
255 3x3
4
175 x2
210 3x1
260 3x3
5
180 x2
215 3x1 265
3x3
6
155 3x1
220 3x1
270 x3
7
185 x2
225 3x1
275 x3
8
190x2
230 2x1
280 x2
9
195x1
235 x1
285 x2
10
200x1
240 x1
290x2
11
205x1
245x1
270 2x1
12 Meet @ Windy City WL Club

The goal of this program is to hit a snatch of 210lbs and clean and jerk of 250lbs in 12 weeks. I will keep you guys posted.

CABB

Mixed 2 CA lifts from last week:

Power snatch + hang power snatch + 2 snatch balance - 125lbs x 3 sets (scaled)

Power clean + hang clean + power jerk - 175lbs x 3

These were a little more aggresive. I scaling down the as rx'd sets and going slow. CA WODs will trigger mafor adrenal fatigue in me if not scaled appropriately.

Black Box

5 Rounds for time:

15 Double Unders
15 GHD Sit-Ups
15 Back Extensions

9:02

Felt GHD sit-ups the most

CABB

From 24 Nov 09

In lbs:
Snatch - (135x1,145x1,155x1)x2-Scaled to 2 rounds-Lack aggression on the snatch

Clean & jerk - (165x1,175x1,185x1)x2-Scaled to 2 rounds

Back squat -245x6x2(scaled) - 3 sec pause in bottom

First CA WOD in about 1 year. Last time I tried, I could not recover. This time scaling rounds down. I did this later on, after family went to bed. I was not aggressive enough on the snatch. Plan on BB(METCON) tomorrow morning.

I am going to try and combine CA WODs with some METCON (black box). I am basing this on the MEBB template of Mike Rutherford, but using the olift periodization templates off CA. I am scaling back rounds in all CA lifts and will only lift 3 days a week.

2-3 additional times I plan on doing a BB (METCON). I will continue to program my own based on loads, reps, rounds that allow me to accomplish a specific objective for each session. I have been doing this and overall making good progress.

CrossFit

I saw this video the other day. I had to laugh, I hope everyone enjoys it.

#p/u/3/dsTbas5NgF0

Strentgh: Pull-Ups, TGUs

5 Min Deadhang Pull-ups: 50

5 min TGU 45lbs KB

METCON-KB Swings/Ring Dips

AMRAP 10min:

10 2 Pood KB Swings (RKC style)
5 Ring Dips

15 Rounds

Good balance of loads/reps/time. Focused on "hardstyle" swings.

METCON Wall Ball, KB Swings

5 Rounds for time:

15 Wall Ball-20lbs ball
15 2 Pood KB Swings (RKC style)

7:01

A little slower then I was aiming for. 4th and 5th round wall ball is where the most time was lost.

Clean and Jerk

Clean and Jerk:

Worked up to:
105x1x4

Afterwards:
Press
60x1
65x1
70x1
75xF-Stopped, shoulders were toast from the jerks.

Trained at Sayre Park. This is an old school weightlifting gym run by the Chicago Park service. This gym is old school, I mean it has not changed in 40years. In fact, I would bet all the bars and bumpers I used today were about my age. The did have at least 8 platforms, at least 10 bars and loads of bumpers. I will be heading back there. Old school, weightlifting.

Snatch

In lbs:

Power Snatch:
95x3
115x3
135x1
155x1
165x1
175x1
180xFx2

Snatch:
180x1
185xF
185x1
195-PR!(88.7kg)

Worked the transition, power snatch to snatch. Even the 195 was received a little high (not fully at the bottom of the squat)

KB Get-Ups

5 Min TGUs with 45lb KB

METCON KB Swings, Running

For time:
100 KB Swings (45lbs bell, RKC Style)
Run 400M
75 KB Swings
Run 400M
50 KB Swings
Runn 400M
25 KB Swings
12:48

I am resetting right now. This WOD is from ETK, Program Minimum. The ETK is a good cycle.

I am also spending some time re-watching Catalyst Athletic Olifting DVD. I am watching it slowly, taking it in, a few segments at a time. I am also working on DUs still. Again, not going for volume, but good form.

Windy City CF will be having a CF Olifting meet on 12 Dec and there is another meet USAW in Feb. I am planning on the Feb meet, making weight, with a goal of 195 total. The WCCF meet will be mellow if I do it.

Snatch Work, METCON

Snatch Work:

Halting Snatch DL
45x3
65x3
95x3
115x3
135x3

Tall Snatch
45x3
65x3
95x3
115x1
135x1
These did not feel crisp

Snatch Balance
135x1
155x1
175x1
185x1
195x1
205x1
210x1
These felt good, solid.
Snatch
135x1
155x1x3-Failed all 3 attempts. I should have stopped after snatch balances, those pushed me hard, I really had nothing left for the snatch. Stopped after 3 failed attempts. I was working technique and second pull. The goal was only 165x1x3, with a solid feeling.

METCON
3 Rounds for time:
25 Double Unders (25,9-5-11, 8-6-11)
15 2 Pood KB Swings- CF style, (unbroken)-Thanks, Jason
4:33

METCON-Ring Push-Ups, KB Swings

For time:

30-20-10

Ring Push-Ups
2 Pood KB Swings (RKC style)

3:42

I wanted to do a short, fast METCON using upper body push, and opening the hips.

METCON

AMRAP in 20mim

12 Wall Ball
200M Run
7 C2B Pull-ups

8 Rounds, plus 8 Wall Ball

Next time, I should be able to break 9 rounds. The goal today was 9 rounds. Happy Veterans Day.

Weighted Chin-Ups

45x3
60x3
75x3
90x3
100x3
110x2,F-3

Mid-American Weightlifitng Meet 11/07/09

Weight 77kg

Snatch:
75-Made it.
80-Made it, was not tight, but held on.
83-Missed, it. Got under it in the hole, but lost it forward.

C&J:
100-Made it
105-Made it
107-Missed. Got the clean and got it overhead, lost it in the split. I have never lost a weight in this position before.

Total: 185

First meet. I almost did not make weight and cut it close. All in all good experience.

METCON

For time:

50 Pull-ups (30-5-5-4-3-3)
50 45lbs KBS-RKC style (unbroken)
50 Push-Ups (unbroken)
50 45lbs KBS (unbroken)
50 Anchored Sit-Ups (unbroken)
50 45lbs KBS (unbroken)
50 Doulbe Unders (6,10,10,10,14)
50 45lbs KBS (10,10,20,10)

15:15

This on kicked my butt. The KB swings were RKC sytle. My grip is what got me in the DU and last set of KBS.

I think a big key to a good METCON is to set the loads, sets, reps such that one can focus on the task at hand...like just do 50 push-ups, next move on to 50 swings. Also, then the set is just right, the move is over before true failure sets in, then the next move is started. The entire metabolic hit is felt in the final round.

DUs/MUs

For time:

50 DUs (unbroken)
10 MUs
40 DUs (16-10-5-9)
8 MUs
30 DUs (21-9)
6 MUs (1 miss)
20 DUs (unbroken)
4 MUs (1 miss)
10 DUs (unbroken)
2 MUs (1 miss)

15:37

This kicked my butt. It took about 5min longer then anticipated. 50 DUs in a row is a PR and a long time goal. The DUs are coming around.

The Workout Vault

These are all workouts that I come up with. I may end up doing them, or I may never end up doing them. These are designed for me, the reps/load are specific for maximal power in a set period of time.

AMRAP in 20min
15 Wall Ball
10 C2B Pull-ups
Run 200M

AQAP:
50 DUs
10 MUs
40 DUs
8 MUs
30 DUs
6 MUs
20 DUs
4 MUs
10 DUs
2 MUs

AQAP:
50 Pull-ups
50 KBS (RKC-style)
50 Push-ups
50 KBS
50 Sit-ups
50 KBS
50 DUs
50 KBS

AQAP:
30-20-10-5
Pull-ups
Ring Push-Ups
GHD Sit-ups

AMRAP
3 Deadhang Pull-ups
10 DUs
15 2 Pood Swings

5Rnds AQAP
10/10 KB Snatch
150 Skips

5/5 KB Snatch
10 Ring Push-ups
100 Skips
10 Pull-ups

40-30-20-10
2 Pood Swings
Push-ups