Below is a summary of my training from August 12th – October 1st in preparation for the first annual CrossFit USA Weightlifting Open at the Cheyenne Mountain Resort in Colorado Springs, Colorado.
James FitzGerald offered to help me prepare for this competition and to help finance the trip through the Big Dawgs dish. This was an offer I couldn’t refuse….
This was an interesting month and a half. In the simplest terms, there was a lot going on for me at this time in my life. The last week in August I embarked on my new career as a Junior High Math Teacher. Needless to say this translated into a lot of work and a lot of late nights. On top of it all I was planning for my wedding which was on September 18th in Elkwater Alberta and somewhere in there was my bachelor party.
During this period I went through 3 different phases of being sick, each time a whole different sickness. The last bought of sickness started the week of the competition and has lasted really up until now. Fortunate for me the it was merely a chest cold and all I really had to deal with was coughing and burning lungs and my performance didn’t really suffer.
Despite all of this, it was a major learning experience. I had to learn how to deal with a new life style and to be honest; I am still learning how to manage. Looking back at my notes for my training, there are several instances where my body was clearly starting to shut down, and I should have forgot all about the plans James and I had, listened to my body, and taken time to rest in order to prevent myself from being sick. I have to thank James for pointing this out to me, and the last couple weeks I feel as though I was able to dodge being sicker then I was from following his advice and taking the time to rest when I felt I needed it.
James FitzGerald is a genius and has never let me down with his programming. Despite all that I went through in my training leading up to the event, it was unreal how good I felt the day of. The way he is able to program for my performance to peak at the right time is crazy. I really felt like my training leading up to the event was less then ideal, but I went in with the goal of putting in full effort and walking away with no regrets.
On the day of the competition I ended up tying a PR on my snatch, PR’ing on my Clean and Jerk by 5kg and putting in a solid effort on the triplet. This landed me a silver medal in the 94kg weight class behind Matt Chan. I couldn’t be happier about my performance, and I had a great experience, met some awesome people and ultimately gained the confidence to be able to move forward.
For the competition I roomed up with fellow Big Dawg Nathan Holiday. This guy is a solid dude and it was a pleasure spending the weekend bullshitting and enjoying the experience. I think the relationship we developed over the weekend is going to help push us both to new levels in weightlifting and CrossFit. Big things to come in 2011…
So next goal is to win the Alberta Provincial Championship Weightlifting Meet in Calgary on November 20th, 2010. I will be doing a six week training cycle programmed by Greg Everett who suggested this cycle from his archives on his website (www.cathletics.com) to help me peak on the weekend of the competition. I have also decided that I am going to make the lofty goals of breaking the provincial records for the 94kg weight class. I would need to snatch 131kg and clean and jerk 161kg. These may be lofty goal but I figure I am sick of doubting myself, so I’m just going to giver’ and see what happens. So here we go, I will now be posting on a daily basis up until the meet in November. Training starts on Monday…
Thursday August 12th
AM
track preferred
Dynamic warm up:
hurdle jumps - [6 bounds high knees high jump, rest walk back x 3]- rest 2 min x 2
~36" hurdles, felt real nice
+
30 m sprints escalating speed from 80% at start to 95% at end
walk back x 3
rest 3 min x 3
these felt pretty good and explosive
+
400 m repeats @ 90%
rest 2 min x 3
1:16/1:24/1:27 - these felt horible, about 200m in my legs felt like they were full of cement
PM
A1. Push PRess @ 12X1; 4-6 x 4; rest 10 sec
A2. Chin Ups - 20 unbroken x 4; rest 10 sec
A3. 30 unbroken double unders x 4; rest 3 min
B. Split Jerk tech work - 10 min
C. Snatch - build to a 5 in 3 sets; perfect form, lower weight
A:
set 1 - 185-UB-23/30
set 2 - 195-UB-UB
set 3 - 200(4)-UB-6/30
set 4 - 200(4)-9/6/5-UB
B: worked up to 185# double with perfect form and depth on jerk
C: 135-155-175, these felt good despite the fact my shoulders and grip were fried
Part A wrecked me for the rest of workout, grip and forearms were smashed plus my CNS was fried... took almost 20mins to recover
Friday August 13th
Rest day
Saturday August 14th
set 1 - @ 80%
AMR in 10 min:
5 burpees
20 double unders
5 squat clean - 60kg
10 chin ups
4 rounds + 5 burpees + 12 DU's
rest 8 min
set 2 - 80%
3 rds for time:
Run 400 m
15 unbroken chin ups
20 unbroken double unders
9:47 - all rounds within 10-15s of each other
rest 8 min
set 3 - 80%:
for reps:
2 min amrap wall balls 45
2 min amrap double unders 80
2 min amrap GHD sit ups 30
2 min amrap row cals 30
2 min amrap squat clean - 60 kg 10
Sunday August 15th
PM
Meters, /500m pace, stroke rate
row intervals:
5 min @ Z1 warm up 1270m, 1:58.1, 24
+
5 sets:
4 min @ 90% effort
90 sec @ 50% effort
1130m, 1:46.1, 27
1095m, 1:49.5, 36
1088m, 1:50.2, 37
1097m,1:49.3, 26
+
5 min @ Z1 cool down 1068m, 2:20.4, 24
Monday August 16th
AM
A1. Hang Power Snatch @ 12X1; 3,3,3,2,2,2; rest 2 min 145-175-195(2)-200-205(f) probably should have stayed @ 200 for last set
A2. E-ROM HSPU @ 5 sec lowering, negatives only x 6/set x 6 sets; rest 2 min complete, 5th and 6th reps were tough
B1. clean grip DL @ 31X1; 3,3,3,3; rest 90 sec 265-315-325-335 - these felt explosive
B2. Dips @ 40X1; 3-5 x 4; rest 90 sec 25-30-35(4)-35(5)
C. Squat Clean touch and go - 55kg x 10 reps; rest 60 sec x 5 complete... this was nasty!
PM
track preferred
Dynamic warm up:
hurdle jumps - [6 bounds high knees high jump, rest walk back x 3]- rest 2 min x 3 complete (~38", 36" last time)
+
30 m sprints escalating speed from 80% at start to 95% at end
walk back x 3
rest 3 min x 4
complete
+
400 m repeats @ 90%
rest 90 sec x 4
1:26,1:29, 1:31, 1:32 - these felt awful again
Tuesday August 17th
PM
A1. Push PRess @ 12X1; 2-4 x 5; rest 10 sec 208-213-218-223(2)-218(2)
A2. Chin Ups - 20 unbroken x 5; rest 10 sec all 5 sets UB as Rx
A3. 30 unbroken double unders x 5; rest 3 min sets 2 and 3 UB on first attempt, rest of sets several attempts
My upper body was pretty messed up after this, didn't feel like I should complete the rest...
B. Split Jerk tech work - 10 min
C. Snatch - build to a 3 in 3 sets; perfect form, lower weight
Wednesday/Thursday/Friday August 18th/19th/20th
Rest days – Started to feel sick
Saturday August 21st – Tork Weightlifting Meet
Snatch - 100-105-115
Clean & Jerk - 125-135(f)-135(f)
Sunday August 22nd
AM
A. Seated OH BB Press @ 41X1; 2-4 x 5; rest 3 min
132-155-160(2)-160-165(2)
B. Jerk behind the neck - 5 sets of 3 tech work; rest 1min - work on feet
60-70-80-90-100 all in kg
C. DB Ext Rot @ 3010; 10-12/arm x 3; rest 45 sec
20-15-15
PM
3 sets @ 95% effort:
15 burpees
20 unbroken chin ups
75 double unders
rest 2:30
2:39-3:13-3:29
Monday August 23rd
PM
A. HB Back Squat @ 30X0; 2-3 x 5; rest 4 min
308-318-328-338
B. DB split squat @ 30X1; 8-10/leg x 3; rest 45 sec b/t legs
75#, 9/8, 6/6, 7/7
C. GHD sit ups - 20 x 4; rest 90 sec
complete
Tuesday August 24th
Rest day
Wednesday August 25th
AM
A. Snatch Balance - 3 x 3 - tech work
70-80-90 (kg)
B1. OHS @ 5211; 4-6 x 5; rest 30 sec
155(5)-155(5)-155(5)-155(4)-155(2)
B2. 22 unbroken chin ups x 5; rest 3 min
UBx4, 19-3
C. 10 sets of 30 unbroken DU's - rest as needed b/t sets
9:40 - did this conservatively on the min
PM
4 sets:
Run 400 m in 1:30
rest 2 min b/t sets
1:33-1:32-1:35-1:35 all at OPT 100-400 mark
+
GH Raises - 10 x 5 with band; rest 90 sec
Purple band with handles, did 2 sets holding handles behind head, last 3 set behind low back
Thursday August 26th
Rest day
Friday August 27th
AM
A. Seated OH BB Press @ 41X1; 2-3 x 6; rest 3 min
155-160-162.5(1)-162.5(2)-162.5(1)-162.5(2)
B. Jerk behind the neck - 5 sets of 3 tech work; rest 1min - work on feet
60-80-90-100-110 (kg)
C. DB Ext Rot @ 3010; 8-10/arm x 3; rest 45 sec
17.5-20-22.5(8/7)
PM
4 sets @ 95% effort:
Ski Erg 200m
15 knees to elbows
25 double unders
10 burpees
25 double unders
15 knees to elbows
Ski Erg 200 m
rest 3 min
???-6:03-6:05-6:15
Saturday August 28th
PM
A. HB Back Squat @ 30X0; 1-2 x 6; rest 5 min
315-325-335-345(1)-345-355
B. DB split squat @ 30X1; 6-8/leg x 4; rest 45 sec b/t legs
70# KB's 8/8,7/7,6/6,6/6
C. GHD sit ups - 22 x 4; rest 90 sec
Complete
Sunday August 29th
Rest day
Monday August 30th
AM
A. Snatch Balance - 3 x 3 - tech work
145-185-185
B1. OHS @ 5211; 3-5 x 5; rest 30 sec
165-175(3)x3-175(1) - forearms were mashed and couldn't hold weight overhead
B2. 24 unbroken chin ups x 5; rest 3 min
UB x 4, 19-5
C. 10 sets of 35 unbroken DU's - rest as needed b/t sets
10:40 - tripped up 7 or 8 times trying to be more aggressive than last time
PM
5 sets:
Run 400 m in 1:28
rest 2 min b/t sets
1:31-1:33-1:32-1:33-1:31- 200m turn around at CFC
+
GH Raises - 12 x 5 with band; rest 90 sec
Purple band assisted in shitty GHD's at CFC 12-8 (band behind neck) 12-11-10 (band around waist)
Missing Tuesday August 31st – Sunday September 5th - This was the first week of starting my new job as a Junior High Math Teacher, I may have not trained due to overwhelming amount of work but I can’t remember…
Monday September 6th
PM
A. Muscle Snatch - build to a tough 3 quickly; rest as needed
40-50-60-65 in kg
B. Power Snatch x 1/OHS x 5; rest 4 min x 5
155-175-185-199-204
+
3 rds for time;
15 chin ups
10 burpees
5 power snatch - 135#
4:49
Tuesday September 7th
AM
Run 800 m @ 80,80,90,90,100%
rest 5 min b/t sets - work on efficiency
3:24-3:16-3:16-3:10-2:56, still struggle on pacing, especially with the longer distances. Running is feeling much better though.
PM
A. Split Jerk - 3 x 3 - tech work on feet
Worked to 100kg
B. Push PRes x 1/Split Jerk x 2; rest 4 min x 5
208-218-223-228-240, started too light, last set felt as strong as the first
C. GH Raises @ 10X0; 15 x 4; rest 2 min
Hand location- chest, temples x 2, behind head
Wednesday September 8th
PM
Row 20 min @ Z1
5102m
Thursday September 9th
AM
A. 3 position squat snatch - high, just below knee, floor - 1.1.1 x 7; rest 4 min
132-155-165-175-185-190
B. OHS - 3 x 3 tech work on depth - hold 2 sec at bottom; rest as needed
90kg x 3 x 3
+
21,15,9 rep rounds for time;
Thrusters - 95#
Chin Ups
3:33 - only 2nd and 3rd rnd of chins broken. Transitions were quick, pull-ups super slow
PM
Run 1 min @ 90%
walk rest 2 min x 6
Missed... Parent teacher orientation crap at school, burnt out after
Friday September 10th
PM
A. Build to a tough 1 in the squat clean in 10 min:
307- failed 327... Went for it
rest 5 min
as many rounds in 8 minutes;
5 squat clean - 55kg
12 chin ups
24 double unders
4 rounds + 18... Struggled big time. Long week...
Saturday September 11th
Rest day
Sunday September 12th
AM
A. Muscle Snatch - build to a tough 3 quickly; rest as needed
Built up to 135... These felt heavy today
B. Power Snatch x 1/OHS x 5; rest 4 min x 5
165-175-185-200-210
+
as many rds in 5 minutes:
5 db burpees - 25#/h
5 db thrusters - 25#/h
7+4
PM
10 sets:
Row 200 m @ 95%
30 double unders AFAP
rest 90 sec
?-1:05-1:10-1:20-1:30-1:10-1:15-1:08-1:02-1:10
Monday September 13th
AM
A1. Split Jerk Cluster - 1.1.1.1.1 x 5; rest 3 min
200-220-230(4)-230-235(4)
A2. Supinated Chin Ups @ 21X0; 2-3 x 5; rest 3 min
30-40-45(2)-45(1)-45(1)
B. GH Raises @ 10X0; 15 x 5; rest 90 sec
Complete hands across chest
PM
Run 25 min@Z1 easy - complete
Tuesday September 14th
PM
A. build to a tough 1 in snatch in 10 min
Nailed 250- caught 260 but did not stand up.
rest 2 min
3 rds for time;
15 chin ups
10 burpees
25 double unders
4:30
Wednesday September 15th
AM
Row 20 min @ Z1 - Complete
PM
3 sets:
12 power clean - 135#
Run 200 m @ 90%
rest 2 min
+
3 sets:
12 split jerk - 135#
Run 200 m @ 90%
rest 2 min
+
21,15,9 rep rounds for time:
box Jumps - 24"
SDLHP - 95#
KBS - 1.5 pd
Don't remember times for anything but felt exhausted for last part, whole session was a mess
Thursday September 16th
Run 25min Z1
Sick - head cold
Friday September 17th
row 40s @ 95% rest 4:20 x 6
Sick head cold
Saturday/Sunday September 18th/19th - Got married, sick all weekend.
Monday September 20th
A. Snatch 1RM test
B. Clean and Jerk 1RM test
as many rounds in 10 min:
6 squat clean -55kg
12 pull ups
24 double unders
Tried to do it, felt light headed and dizzy so shut it Down
Tuesday September 21st- Wednesday September 23rd
Rest days to recover from being sick
Friday September 24th
PM
4 sets @ 80%:
Row 200 m @ 80%
10 burpees paced
15 KBS - 1.5 pd
10 GHD sit ups
rest 2 min b/t sets
All around 1:30. Felt decent but definitely noticed the lay off...
Saturday September 25th
AM
Power Clean - 1,1,1; rest 5 min - build quick
255-275-285 (not a power)
Last PR is 285 so Can't complain. Felt strong but sloppy
+
Chin Ups - 3,2,1; rest 3 min
45-55-65
+
AMRAP DU's in 1 minute; rest 2 min x 3
110-unbroken
104-2 trips
86- 4 trips back to back after 68 straight
These felt actually really good, I am starting to get a feel for faster speeds and being able to control my speed with these
PM
Run 400 m @ 95%
walk actively rest x 3
1:27-1:24-1:27
Sunday September 26th
PM
A. Snatch - build to a confident and perfect 1; rest as needed, as many sets as needed
Warmed up and was feeling dizzy and weak so I shut it down and went home to rest.
B. OHS @ 30X1; 2,2,2; rest 5 min
C. Split Jerk tech - feet work - 5 sets moderate effort
Monday September 27th
AM
Row 25 min @ Z1
Complete
PM
3 sets:
8 squat clean touch and go - 135#
12 chin ups AFAP
24 double unders
rest 6 min b/t sets
Completed all sets around :55
+
2 sets @ race pace for saturday:
6 squat clean - 55kg
12 chin ups
24 double unders
rest 3 min b/t sets
Completed all sets around :55
Tuesday September 28th - Friday October 1st
Rest in preparation for Event on Saturday
DJ,
ReplyDeleteAwesome performance brother! congrats on the wedding and new career. Good luck with training for your next meet.