60 Day Lifting Challenge – The End

I’ve been doing the 60 Day Lifting Challenge from Columbus Weightlifting and today was my last day. Woohoo!

Turned out not to be a good week for me with testing the lifts.

Warm-up

  • Crossover Symmetry Activation
  • 15# Snatch Positions
  • 45# Snatch Positions
  • 75# Snatch Positions

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • Missed 195# 5 times

Felt good on the way up. At some point recently I’ve started jumping back too far in the clean and the snatch. When I was warming up, something happened between my left shoulder and neck. I can’t put too much pressure on it or it hurts to the touch. Not saying that’s the sole cause, but it didn’t help. I think I tweaked a few things that I didn’t realize with that pretzel clean on Monday.

Split Jerk

  • 2×115#
  • 2×145#
  • 2×175#
  • 1×205#
  • 1×225#
  • Fx245#

Mid-back on the left side was flaring up and it wouldn’t let me hold the weight at 245#. That stupid clean!!

Oh well, hopefully none of these tweaks are anything serious. Back to CrossFit classes in the morning.

60 Day Lifting Challenge – Week 9 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over and lifted at 5 with me.

Warm-up

  • Crossover Symmetry Activation
  • 15# Clean & Jerk Positions
  • 45# Clean & Jerk Positions

Clean & Jerk

  • 2×95#
  • 2×135#
  • 2×155#
  • 1×185#
  • 1×210#
  • 1×230#
  • 1×240#
  • 1×250#
  • 4xFx260#

I felt well rested and the cleans were easy on the way up. I let 250# control me a bit, but still wasn’t really an issue. I gave up on the first attempt early and then after the pretzel bail out, my head was completely out of it. Got damn mental! I am getting the bar plenty high enough in my cleans. Frustrating!

Power Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#

I focused on slow off the floor again and tried to keep my arms strong until hitting the power position because I usually have an early arm bend. Felt weird but pretty powerful! Here is the double at 165#.

Back Squat

  • 5×135#
  • 5×185#
  • 5×205#
  • 5×225#

Just a little work to get the blood flowing.

Conditioning

4 Rounds

  • 20s Burpees
  • 10s Rest

Monday has been my Tabata burpees day, but I quit after 4 rounds of 8 today. Couldn’t stop thinking about the clean. I might rest tomorrow so that I can go for the snatch PR on Wednesday instead of Thursday.

60 Day Lifting Challenge – Week 8 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. The end is near! Lifted at about 2pm today.

Warm-up

  • Crossover Symmetry Activation
  • Band Stretching
  • 15# Snatch Positions
  • 45# Snatch Positions

Today I exaggerated going slow from the floor to the knees in both the snatches and cleans.

Power Snatch

  • 2x2x100#
  • 2×120#
  • 1×140#
  • 5x1x150#

Power Clean & Jerk

  • 2x2x135#
  • 2×155#
  • 1×180#
  • 5x1x190#

Glute Ham Raise

A simple 5 sets of 5, just bodyweight. No need to kill myself with anything heading into test week.

Gymnastics

10:00 EMOM

  • 7 T2B

Only programmed for 5, but that would have been a cakewalk. Seven was a good challenge.

Conditioning On the Air Dyne AD2

20140125-155830.jpg

  • 10:00 @ ~65% (70 rpm)
  • No rest, straight to
  • 8 Rounds
    • 0:30 @ 80+% (Started at 82-83 rpm, got faster through the rounds, and hit 100 in the final one)
    • 1:00 @ 50% (50-55 rpm)
  • Complete that 8th 1:00 @ 50% plus another 3:00 at the same recovery pace

Total time should be 25:00. My tally was 282 calories and a good sweat.

Now it’s time to rest for C&J max on Monday evening.

60 Day Lifting Challenge – Week 8 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Is this program over yet? So ready to be done and get back to CrossFit.

Out in the garage by myself a bit after 12 today. I’m scaling back the day 4 and 5 so that I can go for a clean and jerk PR on Monday, then snatch on Thursday.

Warm-up

  • Crossover Symmetry Activation

Muscle Snatch

  • 3x3x95#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Failed at 150# so jumped right back on and got it. I can’t remember the last time I failed with 150#! Failed at the first 160#, but made the next 4. I was trying to think about some tips the coach Drew gave me after I posted my snatch PR attempt video from the other day. Wrong time in the program to be making changes. Will stick with what I got for the next week.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×185#
  • 3x1x205#

Wasn’t feeling very fresh, so decided to cut these short.

Back Squat

  • 4×205#
  • 4×245#
  • 3x4x265#

Lightened these up, but switched to 4s instead of doubles. All we’ve done in the entire program is doubles, which I don’t understand. My squat has not improved in 8 weeks and probably even has gone done. Lame!

Skill/Conditioning

10:00 EMOM

  • 30 DU (Unbroken, but only 1 attempt for an unbroken set. If miss, still get 30 total)

*5 Burpee penalty for each round not done unbroken, to be finished after the 10 minutes are over.

I missed in rounds 7, 9, and 10. Did the 15 burpees in 33 seconds.

60 Day Lifting Challenge – Week 8 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over and lifted at 5. I can really feel the CS Plyo from yesterday in my shoulders and those good mornings in my hamstrings.

Warm-up

  • Crossover Symmetry Activation
  • Handstand Holds
  • 45# Snatch Positions
  • 2x2x75# Snatch

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • Fx170#
  • Fx180#
  • 1×180#
  • 2xFx190#
  • 1×190#
  • Fx195#
  • Fx200#
  • 4xFx205#

Not a very good day as you can see by all of the misses. I think this is only the 3rd time I hit 190#, so that felt good. I did get 205# in a high pull before giving up on the first rep and then had it overhead the next 3 reps, just couldn’t get it stabilized in position. If I was able to PR today, that was going to be the end of the snatch in the program for me. Looks like I need to give it a go again next week when I’m rested. Third consecutive day of lifting isn’t that conducive to setting a PR, but I’ll take the mental win of knowing I can get the weight overhead no problem.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 1×235#

Was feeling pretty good until the 235#. I didn’t get me elbows up under quick enough, so it was a struggle to stand it up with my arms supporting a lot of the weight. Then I just had nothing left for the jerk and missed it.

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×265#
  • 2×275#
  • 2×280#

I missed the last rep again! The first rep felt pretty fast, so I thought I had it.

Snatch Deadlift

  • 2×210#
  • 2×235#
  • 2x2x250#

Damn that was heavy! Instead of doing 5x2x190 from the program I went with the weights Kevin had programmed for Alex. Maybe that’ll be the difference for my snatch next week!

Was supposed to do a 10 minute EMOM of 30 unbroken double unders, but I don’t need to bury myself. I need some rest! I’m going to make some adjustments to the program to lighten the load for days 4 and 5 since I’m going to max my C&J on Monday instead of doing both lifts next Thursday like they have set. No way I’d have enough in the tank to go for C&J after snatches.

60 Day Lifting Challenge – Week 8 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Trained solo at 10:30 out in the garage.

Warm-up

Crossover Symmetry Activation

Muscle Snatch

  • 3x3x95#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160

Rushed the 3rd rep of 160# and missed it.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Jerks felt solid today and I was still concentrating on vertical drive out of the dip.

Clean Deadlift

  • 5x2x285#

Felt strong with these today. Seemed like I was holding my back in a better position.

Good Mornings

  • 5×135#
  • 5×145#
  • 5×155#
  • 2x5x165#

Conditioning

  • 15:00 Air Dyne (AD2) @ 55-60%

For me, that’s staying around 60-65rpm. Knocked out exactly 300 calories.

Finished up with Crossover Symmetry Plyo.

60 Day Lifting Challenge – Week 8 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Last big week of programming before testing the lifts next week. Over to Kevin’s to lift with him and Alex at 3:30.

Warm-up

  • Crossover Symmetry Activation
  • 45# Snatch Positions
  • 75# Snatch Positions

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 1×180#

Made everything. BOOM! Two weeks ago at 90%, I didn’t hit 180# on the first attempt any of the 3 days.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 1×230#
  • 1×240#

The clean wasn’t pretty with 240# but Alex said I made the jerk look easy. All makes here too.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

The 270# double felt really slow, but was ok in the next sets. I forgot to do clean deadlifts after the back squats, but will do them tomorrow since it’s an easier day.

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Went all out today and got 8-8-8-8-7-7-7-7. That’s one more rep than last week inside the time limits, but with four sets of 8 to start instead of alternating 3 sets of them with 7s. This was so much worse.

60 Day Lifting Challenge – Week 7 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Woke up feeling really beat up. Could it have been simple from moving the heavier day 5 up? Lifted solo just after 11. I work Nano 3.0s for the entire session today since the lifts were not squat variants. Could really tell the difference in setup positioning.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets of MAX Unbroken DU
  • 10×45# Shoulder Press

Went 62, 50, and 73 on the double unders.

Split Press

  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#
  • 2x2x130#
  • 2×135#
  • 2×140#

Power Snatch from Below Knee

  • 2×100#
  • 2×120#
  • 2×140#
  • 4x1x150#

Power Clean from Below Knee

  • 2×135#
  • 2×155#
  • 2×180#
  • 4x1x190#

Lifts felt good today even though I wasn’t feeling so great this morning.

Snatch Deadlift

  • 6x2x185

Hooked gripped them all for once. Hard on my thumbs!

Skill

Three more sets of MAX unbroken DU. I went 82, 75, and 67 this time. Really happy with those 6 sets today. All sets at least of at least 50 and no stupid early trip ups. Had some really nice saves too, wanting to hit at least 50 every time.

Skill/Conditioning

5 Rounds

  • 10 Pistols
  • 20s Handstand Hold
  • 10 T2B
  • 90s Rest

I counted slow up to 21 during my handstand holds since I couldn’t see the clock. Timed out my counting while typing this up and it should have been pretty damn close to 20 seconds. My rounds were 1:08, 1:05, 1:03, 1:03, and 1:01 with everything unbroken. Really liked that one!

2014-01-18-wod

Ended with Crossover Symmetry Iron Scap.

I wonder what they have in store for us in week 8. Tomorrow will be day 49, so not much time left.

60 Day Lifting Challenge – Week 7 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Doing a little swapping around this week, so taking the heavier day 5 program today and will do day 4 work tomorrow to get more recovery going into week 8. Lifted by myself out in the garage around 4:30.

Warm-up

Crossover Symmetry Activation

Muscle Clean

  • 3×95#
  • 3×105#
  • 3×115#
  • 3x3x125#

Kept em on the lighter end today.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Felt alright today. Not great, but made every lift. Had to pull the last one in and be patient with it.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Was trying to be more vertical with my jerk drive and it threw everything off. Not the greatest feel today.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Felt a lot easier than 2 days ago and I took shorter rest between the heavy sets today.

Conditioning

15 Rounds

  • 5 HR Push-ups
  • 10 Sit-ups

Not that tough on cardio or muscle fatigue. I wanted to stick to small sets so that I wouldn’t die on push-ups and have to rest. Time was 8:40.

Did Crossover Symmetry Recovery to end the day.

60 Day Lifting Challenge – Week 7 Day 3

2014-crossfit-gamesI’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted at Kevin’s at 5 with him and Alex.

I registered for the 2014 CrossFit Games Open. Did you?

Warm-up

  • Crossover Symmetry Activation
  • 45# Snatch Positions

Muscle Snatch

  • 3×75#
  • 3×85#
  • 3×95#
  • 3×105#
  • 3×110#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Like night and day compared to yesterday. Made everything.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Had Kevin watch a lift at the end. I’m going forward out of my dip instead of straight up.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Gymnastics

5:00 EMOM

  • 5 Strict HSPU

5:00 EMOM (no rest)

  • 3 Strict HSPU

Even though the programming was for 3 the whole way, I was going to do 5 reps for all 10 rounds, but my shoulders were a little fried after lifts. I held a handstand hold for the remainder of the last minute, which was over 50s worth.

Conditioning

  • Buy-in: 500m Row
  • 6 Rounds
    • 5 Pull-ups
    • 10 Over the Box Jumps (27″)

Used some of Kevin’s blocks and 27″ was as close as we could get to 24″. I could use the extra work though. 🙂 Did the row in 1:51 and finished everything in 6:37. I’m not sure why, but I was expecting it to take longer. The programming had burpees instead of the box jumps, but I did burpees on Monday, so made the switch. My box jumps could have been cycled faster, but I felt pretty good on that one.