Originally was going to try and get a double session in today but unfortunately that didn't happen. Very little training today as my morning session was very quick but still short and intense none the less. Pretty sore today. Traps, chest and lats are all pretty sore, other than that I feel good. Was expecting my legs to be at least a little sore from the squats but they feel all good. Wore my Vibrams all day at work today which got to be pretty painful by the end of the day. I hope I'm on my way to getting some stronger feet.
WOD:
C2 Rower 8 x 20:10
1) 112m
2) 109m
3) 106m
4) 101m
5) 101m
6) 101m
7) 100m
8) 97m
WOD was from the CF endurance website, ideally I would have hit another WOD in the evening but unfortunately I just didn't have the time for it. Programmed the intervals into the computer so that I didn't get any extra meters from the fan spinning out during my rest. Solid little workout that wrecked me pretty good. Probably going to be a rest day tomorrow as I don't think I'll have time to get a workout in. We shall see. Cheers.
Tuesday, June 29, 2010
Monday, June 28, 2010
CrossFit Olympic Certification
First off a big thanks to Stephan, James, Kirk, and Ryan. They were all super knowledgeable and helpful this weekend, and also a big thanks to Sami at CF NH for hosting the event.
Saturday: I got up at 5 AM, cooked up a big meal for breakfast, and was off to CrossFit New Hampshire for the weekend to attend the CrossFit Olympic Lifting Certification. I arrived early, as I do when I go anywhere and despite getting little sleep the night before I was amped for the day. At 9 AM once everyone had arrived we were introduced to our coaches, the students gave a quick introduction of each other, we got the run down of what we were going to be doing throughout the day, and we went outside. Things started off with some cool warm-up drills which I take were from Stephan's basketball coaching, those who had olympic shoes laced up, and we began the day. Day 1 was all about the snatch, with the key being if you can jump, you can snatch. While it might not be just that easy, there is some truth to it. The next 3 hours we went over foot positions, how to get into them, grips, grip width, upper pull positions and the first half of the Burgener warm-up (Mike Burgener warm-up and system of teaching the olympic lifts). After about 3.5 hours in the hot sun we were finally let off for lunch break. Holy hell, I was already cooked. Although we were only using the PVC pipe, there is something to be said about drilling different movement for 3+ hours in the hot sun. I was already feeling dehydrated so I pounded a bunch of water and got a solid meal of veggies, fruit, nuts, and meat, all the good stuff. Unfortunately at this point my knees were in almost unbearable pain. At this point I think part of my problem is my shoes. The pain I experienced was very reminiscent of my Level 1 cert. Decided to ditch my training shoes, Nike Free Sparq's, and put my clunky Gravis high tops on for the rest of the day which at the very least were solid and stiff, but didn't fit to great. After lunch we headed back outside, this time with a few bars in tow. We quickly reviewed everything we had done that morning, and then started working snatches with the PVC and bar from the upper pull positions. After that we then went through the second half of the Burgener warm-up learning the skill transfer moves. Again these were all done with the PVC pipe. After that it was on to the lower pull positions again with the PVC pipe, and then we worked for a while with the barbell. Throughout all of this we were working in small groups of 8-10 everybody group with a coach, and breaking out with a partner to coach each other. After a couple hours of this we headed inside to do some lifting. We got on the olympic platforms, and worked our way into groups that were lifting similar weights. No one got going really heavy, we were drilling 3 snatches one from the pocket, one from mid-thigh, and one from the ground (these were all done as full snatches, none of that power or muscle snatch stuff) I think I stopped at around 105lbs. After this we were left with a quick talk and the day was over. I was exhausted and my knees were in a lot of pain. A few things I found throughout the day, when I squat I'm not pushing my knees out enough, and they are caving slightly when I come up, very possible another cause of my knee pain, going to make sure to work on this a lot. In regards to the snatch I have trouble opening my hip completely and I float too much when I jump, so I've got two big and very important things to work on. Despite those flaws I was very happy with my overall performance considering I'm completely self taught, and while there were people attending the certification who had their act together better than me, there were others who were considerably worse off.
Sunday: Much of the same on Sunday. With Saturday being dedicated to the Snatch, Sunday was all about the clean and jerk. We pretty much went through everything that we did Saturday, but adjusting it accordingly for the clean and jerk, grip width, reviewing the front squat, foot position, and changing the Burgener warm-up to fit the clean and jerk. We spent a lot of time working on the front squat, and the position we want to receive the bar in. The other point we spent a lot of time was the actual jerk, and I mean the split jerk not the other variations. Like the snatch, again I was having a little trouble getting my hip to full extension before jumping, and I was floating a little too much when jumping and not getting under the bar quite quick enough. So again I know what I need to work on, and I have a much better knowledge of how to teach these movements. An interesting personal note, I worked out all day in my Gravis sneakers, while my knees were hurting, they were considerably better than Saturday, and more lifting today reaffirmed ques and my thoughts on needing to push my knees out more. All in all the certification was great, I learned a lot, but more importantly feel much more competent in how to teach the movements. I'm already working on putting together a 2 day a week, month long, olympic lifting class syllabus for when I get the gym open.
Monday: Definitely sore today, mainly my hips flexors feel worked from getting down in super low squats a ton this weekend. I originally wasn't going to train today, but something got me pumped up when I got home and I decided to push some weights around.
WOD:
Running Drills
Burgener Warm-up: Snatch
Back Squat: PVCx10, 45x10, 75x10, 95x10, 115x10, 135x10, 135x10
10 Minute AMRAP:
3 Hang Power Cleans-Mid Thigh Position 135lb
6 Box Jumps 24"
9 Push-ups
10 rounds, 3 Power Cleans, 6 Box Jumps
Workout felt great. Did the same warm-up drills that Stephan did at the Olympic Cert. and then the Burgener Warm-up for the Snatch. Back Squats felt great, really worked on pushing my knees out hard throughout the squats, and I'll have to say, I felt almost zero pain in my knees during the movements, although they are a bit aggravated right now they feel better than usual. Didn't want to go real heavy, but the last couple of sets were hard enough, not a real struggle, but I was working as I was going slow, really deep, and concentrating on form a lot. Met-con felt good, as expected the push-ups were the slowing factor for me. Power cleans were relatively easy, box jumps weren't too hard, but I had trouble finding a good rhythm so they weren't very fast. Definitely a good combination of exercises and a solid little WOD. Before starting I wanted to hit 10 rounds, so I'm happy with what I got. A quick note this was my first time working out in my Vibrams. Going solely with these for a little while to see what happens with my knees, definitely hurt a little on the box jumps, but otherwise all was good. Solid workout, going to try and hit it hard again tomorrow. Cheers.
Saturday: I got up at 5 AM, cooked up a big meal for breakfast, and was off to CrossFit New Hampshire for the weekend to attend the CrossFit Olympic Lifting Certification. I arrived early, as I do when I go anywhere and despite getting little sleep the night before I was amped for the day. At 9 AM once everyone had arrived we were introduced to our coaches, the students gave a quick introduction of each other, we got the run down of what we were going to be doing throughout the day, and we went outside. Things started off with some cool warm-up drills which I take were from Stephan's basketball coaching, those who had olympic shoes laced up, and we began the day. Day 1 was all about the snatch, with the key being if you can jump, you can snatch. While it might not be just that easy, there is some truth to it. The next 3 hours we went over foot positions, how to get into them, grips, grip width, upper pull positions and the first half of the Burgener warm-up (Mike Burgener warm-up and system of teaching the olympic lifts). After about 3.5 hours in the hot sun we were finally let off for lunch break. Holy hell, I was already cooked. Although we were only using the PVC pipe, there is something to be said about drilling different movement for 3+ hours in the hot sun. I was already feeling dehydrated so I pounded a bunch of water and got a solid meal of veggies, fruit, nuts, and meat, all the good stuff. Unfortunately at this point my knees were in almost unbearable pain. At this point I think part of my problem is my shoes. The pain I experienced was very reminiscent of my Level 1 cert. Decided to ditch my training shoes, Nike Free Sparq's, and put my clunky Gravis high tops on for the rest of the day which at the very least were solid and stiff, but didn't fit to great. After lunch we headed back outside, this time with a few bars in tow. We quickly reviewed everything we had done that morning, and then started working snatches with the PVC and bar from the upper pull positions. After that we then went through the second half of the Burgener warm-up learning the skill transfer moves. Again these were all done with the PVC pipe. After that it was on to the lower pull positions again with the PVC pipe, and then we worked for a while with the barbell. Throughout all of this we were working in small groups of 8-10 everybody group with a coach, and breaking out with a partner to coach each other. After a couple hours of this we headed inside to do some lifting. We got on the olympic platforms, and worked our way into groups that were lifting similar weights. No one got going really heavy, we were drilling 3 snatches one from the pocket, one from mid-thigh, and one from the ground (these were all done as full snatches, none of that power or muscle snatch stuff) I think I stopped at around 105lbs. After this we were left with a quick talk and the day was over. I was exhausted and my knees were in a lot of pain. A few things I found throughout the day, when I squat I'm not pushing my knees out enough, and they are caving slightly when I come up, very possible another cause of my knee pain, going to make sure to work on this a lot. In regards to the snatch I have trouble opening my hip completely and I float too much when I jump, so I've got two big and very important things to work on. Despite those flaws I was very happy with my overall performance considering I'm completely self taught, and while there were people attending the certification who had their act together better than me, there were others who were considerably worse off.
Sunday: Much of the same on Sunday. With Saturday being dedicated to the Snatch, Sunday was all about the clean and jerk. We pretty much went through everything that we did Saturday, but adjusting it accordingly for the clean and jerk, grip width, reviewing the front squat, foot position, and changing the Burgener warm-up to fit the clean and jerk. We spent a lot of time working on the front squat, and the position we want to receive the bar in. The other point we spent a lot of time was the actual jerk, and I mean the split jerk not the other variations. Like the snatch, again I was having a little trouble getting my hip to full extension before jumping, and I was floating a little too much when jumping and not getting under the bar quite quick enough. So again I know what I need to work on, and I have a much better knowledge of how to teach these movements. An interesting personal note, I worked out all day in my Gravis sneakers, while my knees were hurting, they were considerably better than Saturday, and more lifting today reaffirmed ques and my thoughts on needing to push my knees out more. All in all the certification was great, I learned a lot, but more importantly feel much more competent in how to teach the movements. I'm already working on putting together a 2 day a week, month long, olympic lifting class syllabus for when I get the gym open.
Monday: Definitely sore today, mainly my hips flexors feel worked from getting down in super low squats a ton this weekend. I originally wasn't going to train today, but something got me pumped up when I got home and I decided to push some weights around.
WOD:
Running Drills
Burgener Warm-up: Snatch
Back Squat: PVCx10, 45x10, 75x10, 95x10, 115x10, 135x10, 135x10
10 Minute AMRAP:
3 Hang Power Cleans-Mid Thigh Position 135lb
6 Box Jumps 24"
9 Push-ups
10 rounds, 3 Power Cleans, 6 Box Jumps
Workout felt great. Did the same warm-up drills that Stephan did at the Olympic Cert. and then the Burgener Warm-up for the Snatch. Back Squats felt great, really worked on pushing my knees out hard throughout the squats, and I'll have to say, I felt almost zero pain in my knees during the movements, although they are a bit aggravated right now they feel better than usual. Didn't want to go real heavy, but the last couple of sets were hard enough, not a real struggle, but I was working as I was going slow, really deep, and concentrating on form a lot. Met-con felt good, as expected the push-ups were the slowing factor for me. Power cleans were relatively easy, box jumps weren't too hard, but I had trouble finding a good rhythm so they weren't very fast. Definitely a good combination of exercises and a solid little WOD. Before starting I wanted to hit 10 rounds, so I'm happy with what I got. A quick note this was my first time working out in my Vibrams. Going solely with these for a little while to see what happens with my knees, definitely hurt a little on the box jumps, but otherwise all was good. Solid workout, going to try and hit it hard again tomorrow. Cheers.
Friday, June 25, 2010
So way too sore to train yesterday, body is sore all over, but most surprisingly was how sore my hamstrings are. Got in a little WOD today, but again I'm super sore, and didn't want to overdue it since I'm going to the olympic lifting certification this weekend. I want to be able to move well as I'll be on my feet all day. Did the CFE WOD from a couple of days ago.
WOD:
C2 Rower
Max Effort
6 x 1 minute work 3 minutes rest
340m
319m
315m
304m
305m
313m
All out efforts on the rower were devistating as usual. Given my pace the first round I think had I gamed it appropriately I could have posted a new 500m best time. Good little WOD, left me in dibilitated state for a while after the workout. 1st and 6th intervals were the worst. Off to the Oly cert in the morning. Cheers.
WOD:
C2 Rower
Max Effort
6 x 1 minute work 3 minutes rest
340m
319m
315m
304m
305m
313m
All out efforts on the rower were devistating as usual. Given my pace the first round I think had I gamed it appropriately I could have posted a new 500m best time. Good little WOD, left me in dibilitated state for a while after the workout. 1st and 6th intervals were the worst. Off to the Oly cert in the morning. Cheers.
Wednesday, June 23, 2010
Ouch!!!
So it seems my disappearing knee pain was a fluke. The inversion table has helped a ton with my lower back, I'm good to go now, and while it also helped with my knees, that only lasted a few days. While they aren't as bad as they were they are again starting to hurt. Bummer, really is aggravating, time to go see a PT finally. Haven't trained the last few days, mainly because I've just been beat, not sure why, but I've been tired, and I've also been quite busy. Finally got a workout in today after 3 days off, and got out to the park to coach people in a workout which was great. Had a good crew, and 6 new people.
WOD:
Overhead Squat: PVCx10, 45lbx10, 75lbx10, 95lbx8, 115x5, 135xfail
Met-con:
7 rounds AQAP
7 Deadlifts 75lb
7 Squat Clean 75lb
7 Push Jerk 75lb
7 Power Snatch 75lb
13:32
Workout was pretty decent. Despite my knee pain all went pretty well. Wasn't super motivated for the workout, mainly because I was afraid of the squat cleans. Between my weak legs and my achey knees I just wasn't to excited to do them. Tried to keep my head in the game, pushed through the workout, and pushed real hard at the end. I was definitely worked. Overhead squats were definitely weak. When I went for 135 I think I almost dislocated something in my right shoulder, something moved in an unnatural way and thankfully I was able to correct it before anything bad happened. Failed on the first rep at 135lb so I decided to throw in the towel on them. Continuing to do a variety of things for my knees, hopefully I can keep working with them as the pain isn't awful and after seeing a PT I'd like to work whatever is prescribed in as well. Super pumped for my Olympic Certification this weekend, going to try and get a WOD in tomorrow. Cheers.
- Jade
WOD:
Overhead Squat: PVCx10, 45lbx10, 75lbx10, 95lbx8, 115x5, 135xfail
Met-con:
7 rounds AQAP
7 Deadlifts 75lb
7 Squat Clean 75lb
7 Push Jerk 75lb
7 Power Snatch 75lb
13:32
Workout was pretty decent. Despite my knee pain all went pretty well. Wasn't super motivated for the workout, mainly because I was afraid of the squat cleans. Between my weak legs and my achey knees I just wasn't to excited to do them. Tried to keep my head in the game, pushed through the workout, and pushed real hard at the end. I was definitely worked. Overhead squats were definitely weak. When I went for 135 I think I almost dislocated something in my right shoulder, something moved in an unnatural way and thankfully I was able to correct it before anything bad happened. Failed on the first rep at 135lb so I decided to throw in the towel on them. Continuing to do a variety of things for my knees, hopefully I can keep working with them as the pain isn't awful and after seeing a PT I'd like to work whatever is prescribed in as well. Super pumped for my Olympic Certification this weekend, going to try and get a WOD in tomorrow. Cheers.
- Jade
Saturday, June 19, 2010
So Sore!!!
So definitely way too sore yesterday to workout. Even today I'm in rough shape. Should have probably taken it a little easier getting back to it, but I've been so excited to have working knees that I had to get right to it. Did the CFE WOD from Wednesday of this week. 6, 500m intervals on the rower, 2 minutes of rest between each, and not wavering more than 3 seconds between the slowest and fastest interval. Wasn't really sure what to shoot for. My fastest 500m is 1:28.9, but that completely debilitated me for 5 plus minutes. Shot for 1:45 which ended up being a little slow. Worked on picking up the pace through each interval, gives me something to base off of for the next time I do this. Despite the soreness throughout my body it felt good to get some exercise in and the rowing was probably a good movement to help loosen up my body.
C2 Rower
500m Intevals, 2 minutes rest, Don't Waiver more than 3 seconds between fast and slowest interval.
1:44.2
1:43.9
1:43.7
1:43.5
1:43.2
1:42.3
C2 Rower
500m Intevals, 2 minutes rest, Don't Waiver more than 3 seconds between fast and slowest interval.
1:44.2
1:43.9
1:43.7
1:43.5
1:43.2
1:42.3
Thursday, June 17, 2010
Yes, Knee Aren't Hurting!!!
Woke up this morning to a pleasant surprise. Sore quads and no knee pain. Knees feel great this morning, the inversion table seems to be completely fixing them. Again not sure what exactly was wrong with them but they feel so much better. Definitely nice to feel good and sore in the legs. In fact I'm sore all over, lats, chest, traps, and quads are all pretty sore. Given the fact of how great I felt I decided to get another workout in today. One thing I think I'm going to start doing as well is adding in some of the CF Endurance stuff, so I'll be getting some double sessions in.
WOD:
Work What I Suck At:
100 Double-unders
HSPU: 3, 1 Ab-mat x 7, 1 Ab-mat x 5, 1 Ab-mat x 4, 2 Ab-mats x 9
Met-con:
AQAP
50 Push Press 95lb
500m Row
50 Ab-mat Sit-ups
6:11
Double-unders are getting a little better. Took a while to get through all 100 of them, but I did. Towards the end I started banging out sets of 5 or 6 at a time. Handstand-pushups felt okay. Were definitely a little weak, but again I've taken some time off. Made use of the ab-mats to keep the reps in a mid strength range. Met-con was solid, a little shorter than I wanted, but good none the less. Push press was tough did 25-5-5-5-10, row was pretty good, around 1:44 or so, and I banged out the sit-ups at a nice steady pace. Overall felt great, again a little weak, but good overall. Going to try and hit a solid WOD tomorrow as well so I can try and get back on a 3-on-1 off. Cheers.
- Jade
WOD:
Work What I Suck At:
100 Double-unders
HSPU: 3, 1 Ab-mat x 7, 1 Ab-mat x 5, 1 Ab-mat x 4, 2 Ab-mats x 9
Met-con:
AQAP
50 Push Press 95lb
500m Row
50 Ab-mat Sit-ups
6:11
Double-unders are getting a little better. Took a while to get through all 100 of them, but I did. Towards the end I started banging out sets of 5 or 6 at a time. Handstand-pushups felt okay. Were definitely a little weak, but again I've taken some time off. Made use of the ab-mats to keep the reps in a mid strength range. Met-con was solid, a little shorter than I wanted, but good none the less. Push press was tough did 25-5-5-5-10, row was pretty good, around 1:44 or so, and I banged out the sit-ups at a nice steady pace. Overall felt great, again a little weak, but good overall. Going to try and hit a solid WOD tomorrow as well so I can try and get back on a 3-on-1 off. Cheers.
- Jade
Wednesday, June 16, 2010
I'm back, it's resurrected!!!
So this blog has not been used for a long period of time, like a real long time. If your checking this blog out from a CF perspective, all of the previous posts are from when I was training specifically for mountain bike racing. As you can see my training is certainly different today, and my thoughts and guidelines regarding nutrition are now completely different. A lot has changed in a year.
So after being sick for the last 7 days, and being injured and taking about 3 weeks off I got back at it today. Another note is that I haven't really done any squatting movements in about 4 months. My knees have been screwed up and I really haven't been able to do much. I injured my back recently to, and I decided to go pick up an inversion table. I'd wanted one for a while, and with this nagging back injury I felt it'd be a good opportunity to get one. First off it helped my back considerably overnight. My back was much better after just a day, not healed, but certainly considerably better. What I'm more astonished about is that my knee pain has almost disappeared after getting this thing. Not sure if something was out of line or what the deal is, but my knees feel so much better in just a few days. I'm going to continue doing the other stuff I've been for my knees along with the inversion table in hopes that it heals me up.
So on to todays training...
Skill:
50 Double-unders
Strength:
Deadlift: 95x5, 135x5, 185x5, 225x5, 225x5
Met-con:
AQAP
95lb Squat Cleans 15-10-5
Push-ups 25-20-15
5:08
Training went pretty well. Double-unders are getting a little better, but certainly not great. Deads felt pretty good, my back is feeling a bit aggravated right now though. Going to stretch a bunch tonight and see how it does. Met-con was rough. After not doing much in the last 3 weeks it was tough. My legs are definitely weak after not really squatting in 4 months. Push-ups were also rough, I did really clean push-ups, made the first set unbroken, but after that they were broken up. In the end, despite some weakness, it felt good to workout and get some good training in. Cheers.
- Jade
So after being sick for the last 7 days, and being injured and taking about 3 weeks off I got back at it today. Another note is that I haven't really done any squatting movements in about 4 months. My knees have been screwed up and I really haven't been able to do much. I injured my back recently to, and I decided to go pick up an inversion table. I'd wanted one for a while, and with this nagging back injury I felt it'd be a good opportunity to get one. First off it helped my back considerably overnight. My back was much better after just a day, not healed, but certainly considerably better. What I'm more astonished about is that my knee pain has almost disappeared after getting this thing. Not sure if something was out of line or what the deal is, but my knees feel so much better in just a few days. I'm going to continue doing the other stuff I've been for my knees along with the inversion table in hopes that it heals me up.
So on to todays training...
Skill:
50 Double-unders
Strength:
Deadlift: 95x5, 135x5, 185x5, 225x5, 225x5
Met-con:
AQAP
95lb Squat Cleans 15-10-5
Push-ups 25-20-15
5:08
Training went pretty well. Double-unders are getting a little better, but certainly not great. Deads felt pretty good, my back is feeling a bit aggravated right now though. Going to stretch a bunch tonight and see how it does. Met-con was rough. After not doing much in the last 3 weeks it was tough. My legs are definitely weak after not really squatting in 4 months. Push-ups were also rough, I did really clean push-ups, made the first set unbroken, but after that they were broken up. In the end, despite some weakness, it felt good to workout and get some good training in. Cheers.
- Jade
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