gramboh's Journal

[gramboh]

Originally posted by: brikis98
Man, i'm jealous - the CF classes and facility sound pretty sweet. The nearest CF facility to me is ~25-30 minutes away, which would add an hour to my workout, which I just can't spare. If I have time, however, I might make the effort to do the orientation seminar, so keep us posted on how it goes 🙂

OPT is a 30-45minute drive from me (depending on traffic, 23km drive through the city) so unfortunately I won't be able to go very often. They do have classes at a YMCA downtown which I am looking into. I'm planning on going once a week just to get coaching. I'd love to work out there every day, just the atmosphere of that place is so much better than my normal gym. See my post below for orientation #2.

 

[gramboh]

Originally posted by: rasczak
also, nice work on your rows! are you deloading on every rep or letting the weight hang?

I start each from a dead stop on the floor, no bounce etc. (Usually take a second or two to get another deep breath in). Your numbers look good man, I'm hoping to increase all my lifts by year-end but progress is coming slower now (especially that I am considering switching to CrossFit at least 2x a week). OH Press is a bitch, I'm having problems at 115 again.

 

[gramboh]

Week 17 - Day 3 - July 18, 2008

Squats:
Bar x12 - warmup
5x135 (high bar, narrow stance)
5x185 (high bar, narrow stance)
5x225 (high bar, narrow stance)
4x275 (high bar, narrow stance)
3x295 (low bar, wide stance)

Benchpress:
Bar x12 - warmup
5x115 - warmup
5x3x190 (PR)
4x190
3x190

Bent-over rows:
Bar x5 - warmup
2x135 - warmup
5x5x155

Dips:
3x5x45

Decided to mix it up a bit on squats and try high bar narrow stance using technique learned at the CrossFit orientation the previous day. It is much harder with the longer range of motion, but I was still able to move a respectable weight. 275 felt a bit heavy so I didn't go for the last rep. The narrower stance is the hardest part for sure. Was pretty beat by the time I tired wide stance so only did a triple.

Got 3 sets at 190 on the bench, almost 4 (needed a tiny bit of help on the 5th rep of set 4, so I am not counting it, same for 4th rep of 5th set). Felt strong most reps. Rows felt fine, as did dips.

 

[gramboh]

July 20, 2008 - CrossFit Level 2 Orientation

We went back to OPT for the level 2 orientation on Sunday morning. The day started with learning front squats which I had never done before. We were able to get good depth with a good rack position (elbows out infront). The hardest part was how uncomfortable it felt pushing the bar into my throat. We did these we just the bar. Next we moved onto cleans, starting with dumbbells before going onto dowels and then barbells. All were started from the hang position to avoid over complicating things. By the end of the session we were getting decent, will definitely be practicing every day at the gym. Level 3 orientation isn't for another 2 weeks so we are looking into some drop in sessions to do the WoD with others.

 

[gramboh]

Week 18 - Day 1 - July 21, 2008

Squats (high bar/narrow stance/olympic style):
Bar x12 - warmup
5x135 - warmup
1x225 - warmup
5x250
5x255
3x5x260

OH Press:
Bar x12 - warmup
5x75 - warmup
5x5x115*

Deadlift:
5x135 - warmup
2x225 - warmup
5x290

Pull-ups:
1x3 (Kipping)
1x2 (Kipping)
1x5

Front squats practice:
Bar x5
2x95
2x135

Hang clean practice:
Bar x2x3
3x65

I've decided I'm going to alternate squat styles betwen Monday (high bar/narrow stance) since it is most applicable to olympic lifts, Wednesday (front squats) and Friday (low bar/wide stance) for overall strength/posterior chain recruitment. Worked up to 260 today and it felt good, confident I can add more weight and get closer to where I left off on low bar (deloaded @ 295 from 315).

Had to push-press the last rep on the last 2 sets of OH press again. Will try it again as I didn't eat much during the day and had low energy levels.

Deadlifts felt better than last time although I still had to rest due to it being 30+ celcius in the gym and feeling like I was going to pass out. Grip felt better (focused on gripping the damn bar as hard as I could).

Practiced kipping pull-ups, starting to get the hang of it but my timing sucks and I have trouble turning over the hips efficiently. Did a set of 5 normal at the end. Also practiced front squats and cleans after. Front squats with 135 felt fine, other than the discomfort of pushing the bar against my neck (uncomfortable at the very bottom). Cleans felt ok, my timing sucks though, I usually catch it too high, and I have trouble not bending my arms during/after the shrug.

 

[gramboh]

Week 18 - Day 2 - July 23, 2008
Week 18 - Day 3 - July 25, 2008
Week 19 - Day 1- July 28, 2008

Skipped these workouts as I was on a road trip to the Pemberton music festival in B.C.

Week 19 - Day 2 - July 30, 2008
Week 19 - Day 3 - August 1, 2008

Skipped these workouts as I have a terrible sinus cold from partying too hard at Pemberton 🙂

July 31, 2008 - Crossfit Level 3 Orientation

Despite being sick I decided to go to the CF orientation class as we had already signed up. I was dripping sweat before even doing anything physical thanks to my cold. We learned hang snatches, snatches and jerks during the session. Snatching is very hard, even with just the bar, the amount of coordination and things you have to think about can be overwhelming, but it's really fun and motivating to me. Jerks felt pretty good (just the bar again), but I have trouble splitting properly and getting my front foot out (opening hips for stability) without pivoting my back foot. I really like olympic lifting from the CF orientation classes so I'm going to work it into my routines.

Going to get back on the lifting wagon tomorrow (Sunday). Going to go for a run today since I've done very little exercise since July 22.

 

[gramboh]

Week 20 - Day 1 - August 3, 2008

Squats (high bar/narrow stance/olympic style):
Bar x12 - warmup
5x135 - warmup
1x225 - warmup
5x5x265

OH Press:
Bar x12 - warmup
5x75 - warmup
5x5x105
2x135 (PR)

Deadlift:
5x135 - warmup
1x200 - warmup
5x275

Pull-ups:
1x8
1x6
1x3 (Kipping)

Hang-clean practice:
2x3x3Bar
3x65
3x95

Front squat practice:
2x5x95

Jerk practice:
5x45

Clean and jerk practice:
3x95

First day back in the gym in a few weeks and it felt awesome. Ended up being a really long session with the olympic lifting practice at the end. Decided to do high bar squats with 5lbs more than last time and it felt fine. Something clicked with my OH press technique, 105 felt light and easy, so I went for a 10lbs PR with and got 2 reps, first was easy, second was a bit of a struggle. I was pumped since I've never tried 135 before, felt good to have plates on there. Deadlift I used overhand grip and it was fine which is weird since I've had trouble with >250lbs with double overhand before.

My technique on all the o-lifting stuff is garbage, but I find it really fun and challenging and am determined to get better. This is the first time I've tried full cleaning and jerking, it's satisfying to move the weight from the ground to overhead with no powercage etc. assisting you. It's also amazing how much easier it feels to jerk rather than OH press, although I am doing it with really light weight, it just flies overhead.

 

[gramboh]

Week 20 - Day 2 - August 5, 2008

Front Squats:
Bar x12 - warmup
5x135
2x5x155
5x165
5x175

Benchpress:
Bar x12 - warmup
5x115 - warmup
5x5x180

Power cleans:
Bar x5 - warmup (hang position)
3x65
2x3x95
2x3x115

Dips:
3x5x45

I've decided to switch my routine for squatting to one day of high bar/olympic style, one day of front squats and one day of low bar wide stance style. I like the benefits that each type offers so I will try this for a while. If it doesn't work I might switch to focusing on just one type for a few months at a time. This is the first time I've tried front squatting more than 135lbs. Even at 175 I am not feeling it much in my legs, but it is very uncomfortable to hold the bar on my shoulders (I actually have a bruise where I broke my collarbone a few years ago). Hopefully my body gets used to it fast.

I should have been benching 190 but my last 190 attempt was on July 18 so I deloaded 10lbs. 180 felt fine.

Also decided to do powercleans instead of rows from now on (might row a few times a month since I enjoy it). 95lbs was the most I've done before. 115 still felt fine. I did most from a hang position. I know my technique is weak, but I'm tempted to add more weight since I'm not sure how good my shrug is and I know when it gets heavier it will be more apparent.

 

[gramboh]

Haven't updated this for a month, trained consistently to Aug 20 then took ~2 weeks off due to moving, started again on September 2. Haven't made much progress other than deads are feeling a lot faster/stronger and got 3x5 bench at 195 (PR) on Aug 20th. Having trouble with back tension on high bar oly squats, going to have to deload. Clean technique is getting better I hope, I can catch 140 (light for my size I know) with only a tiny bend in the knees, either that or I'm totally muscling it up (hopefully not).