Day: December 3, 2013

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In the garage before noon by myself for lifting.

Warm-up

• 2:00 Air Dyne
• 5:00 Handstand Practice

I tried to do some free-standing handstands, which was not happening, so I did some handstand holds with my back towards the wall. After watching it on video, the attempts were pretty pathetic.

Power Snatch to Mats (Demo Video)

• 2×45#
• 2×75#
• 2×95#
• 4x2x115#

I cut up some luan and duct taped the edges. Worked pretty well. I have never had a problem moving my feet out, so I don’t think this drill really does much for me except give me more practice with the lifts.

Power Clean to Mats (Demo Video)

• 2×115#
• 2×135#
• 2×155#
• 4x2x175#

Cleans

• 2×125#
• 2×150#
• 2×175#
• 1×190#
• 5x1x200#

Clean Deadlifts (Demo Video)

• 5x3x230#

They are programming 2 optional CrossFit pieces per week, on the day before you take a rest day. That’s what the handstand work was for in the warm-up. I had some stuff to get done for work, so I rested and went to Survival Fitness at 8pm for open gym. Brent did the workout with me.

Conditioning

• 100 DU Buy-in
• 10 Rounds
  • 200m Row
  • 1:1 Rest
• 100 DU Cash-out

Cranked off 74 DU to start. I kind of ran into the wall in the middle rounds and couldn’t breathe. An hour after finishing I realized I was probably trying to keep it too close to my :30/:30 row pace, especially after the 100 DU buy-in. Didn’t think I could lose my conditioning that fast in just a week! I’m not sure how it calculated some of my rest periods as 45 seconds because they definitely were not that.

Earlier today I was questioning the need for a rest day tomorrow, but now I’m glad to have it. 🙂