friday squats and Grace 1000

Another great workout in our driveway (aka “Arch Cape Strength and Conditioning”) here this afternoon.

Warm up

800 meter run
Shoulder mobility
50 jumping Jacks
20 double unders (sucked so bad)
Hip and leg mobility
10 x 45 x each back squat, front squat, overhead squat
10 push ups
10 sit ups


Squat (LBBS)
5 x 95, 5 x 135, 3 x 185
8 x 3 x 205 (87% of 1 RM) volume: 5,880
Overhead Squat
1 rep at 135… But no good way to do these since I have to catch the iron coming down from overhead, and can’t bail.
Shoulder Presses followed immediately by Bent Over Rows:
5 x 70, 5 x 75, 5 x 80


5 rounds of:
Power clean and jerk, 6 x 135
200 meter run
Rest 1 minute

No idea of my total time, but I really wasn’t too lazy. I pushed through it — great little workout, kind of like Grace broken up into a Litinov. I call it ‘Grace 1000′

friday clean and jerks at ASC

Friday along with Brian Cohen I helped move a lot of heavy weights, bars, mats, and equipment over to the new Asheville Strength and Conditioning site. After setting up a makeshift lifting platform we then did a really quick, down and dirty session of clean and jerks.

Clean and Jerk: 1 x 95 / 1 x 115 / 1 x 135 / 1 x 155 / 1 x 165 / f x 170 / 1 x 170 (PR) / f x 170.

Technically, I got a PR but there was an ever so slight press out on the right side in my successful rep at 170. So I made a third attempt. On that third attempt by back hyperextended and I definitely tweaked myself somewhat. Gotta be careful!

To solidify my Jerk a bit I then did a quick set of Jerks, 5 x 135.

My previous PR in the Clean and Jerk had stood for almost 13 months. I am pretty ashamed of this. It’s time to make some progress. Breaking through the 165 barrier was important for me, mentally.

Now I want to make serious progress. I want a 200 lb clean and jerk by January, 2012.

weak monday front squats and clean and jerk

Monday AM I hit the 6:00 am Open Gym time at CFA, an option for memorial day. I did Front Squats and worked on my clean and jerk. Nothing special. Not a lot of volume. Not a lot accomplished. It didn’t feel like a very good day. I was slow. I was still sore as hell from the previous Friday and Saturday, and working on day 6 of a pretty bad sinus/bronchial “thang.” So I guess those are my excuses

Warmed up briefly with jump rope.

Front Squat: 5 x 45 / 5 x 135 / 5 x 145 / 5 x 145. These felt HARD. No surprise, really, since they are at 81% and 87% of my current 5 rep max (165).

Clean and Jerk: 1 x 45 / 1 x 95 / 1 x 135 / 1 x 145 / 1 x 155 / 1 x 165 (PR tie) / f x 170 on the CLEAN. This disappointed, since I only tied my current PR for the Clean and Jerk, and then failed on the Clean at 10 lbs below my current Clean PR. With any luck I will find the time to work on Clean and Jerk again on Saturday.

friday second shot at WOD three

Plain and simple, Friday am was dedicated to accomplishing WOD three. I did six total reps at 165 on Wednesday, but only 4+1 of those in the WOD itself. A part of me dreamed of getting ten reps. But knew that wouldn’t happen. Seven reps seemed feasible. If only!

I warmed up by focusing on mobility, doing my calisthenics, and then doing a very few full clean and jerks.

Clean and Jerk: 1 x 115 / 1 x 135 / 1 x 155.

Open Sectionals WOD Three

Five minutes of clean and jerk at 165 lbs.

Result: 5 rounds.

First two reps were finished before one minute was up. I felt good. But then I missed the clean on my third rep! I didn’t get the bar very far up out of the second pull, for some reason, and didn’t drop very far under the bar. Not enough aggression or drive! So, I waited some more time, and tried again, giving a massive effort on the second pull and dropping into it. So I got the third rep near the middle of the second minute. Any chance at seven reps now seemed long gone. On the fourth rep, again I faltered on the catch, dropping one knee to the floor (my right). Ouch. Moving on, I tried again, and got the fourth rep. Now with just over a minute left. I powered out the fifth clean with determination, and then missed the jerk! Frack! So, seconds ticking away, I power cleaned (!) that bar one more time, set up, and barely managed to press it out overhead. With a few seconds to spare.

That was a fun WOD but more of a neuromuscular challenge than anything else, for me.

I’m proud of myself because of the number of times I cleaned a pretty heavy bar this week. It’s going to be a good stimulus. One week from tomorrow I’ll test myself out and, I think, I should be able to get a new PR.

wednesday front squat and first crack at wod three

Wednesday morning, going in to CFA at 6:00 am, I was already feeling nervous about open sectionals WOD #3, which had been announced the night before: 5 minutes max reps clean and jerk at 165 lbs. 165 lbs, that’s 100% of my 1 rep max! I knew I could do at least some reps but it is becoming more and more clear that I am not in any real sense of the word “competitive” in CrossFit at this time. Maybe in a few years when I am a master? Anyway, I came into the gym nervous about it. But also glad, because, while I may not be as strong as the next guy, I do enjoy lifting those heavy things.

The Wednesday workout strength/skill was Front Squat 5-5-5-2-2-2-2 and then the prescribed WOD was some kind of circuit. I didn’t notice at first that CrossFit Games competitors would be doing the open sectionals WOD, but by the time we were done with warm-up and getting towards the front squats, Shanna was talking to Matt Smith, Tom Rehm and I about taking that first shot at WOD 3.

Thus, I decided to warm up the clean while doing the front-squats.

Front Squats

Full clean & 4 front squats x 95 / fc & 4 x 115 / fc & 4 x 135

Clean and Jerks

2 x 1 x 165

WOD 3: Five Minutes AMRAP Clean and Jerk

Result: 4 rounds + 1 clean, i.e. 9 points.

I did the first two reps before a minute was up, knocked out the next two before 4 minutes. But then I hit my fifth full clean and yet missed the jerk. Then I power cleaned it again, and missed another attempt. Time up.

Volume / Stimulus Analysis

So, in truth, today I did a total of 6 full clean and jerks at 165, plus one more full clean, plus one power clean at 165. Plus the cleans & front squats.

Prior to today I had, in my whole life, put 165 overhead after cleaning it only one time. I had done maybe one more total rep of the full clean at 165. Today I did 6. I feel good about that. Screw competitive. This is going to make me stronger. Multiple reps at 100% of my 1 RM? You better believe that’s an awesome stimulus. Bodyweight clean and jerk (185) here I come!

monday hpc’s, neck press, plus running with c & j’s

Monday morning, after a night of not too bad sleep, such as it was, I made it to the 6:00 am class at CFA, rested, fasted, caffeinated… and I thought the plan for the WOD looked good. It turned out to be good, leaving me sore, tired, hungry, and satisfied all day.

Hang Power Cleans and Neck Presses

Behind the neck press was a great follow up to my Saturday lifting session, as were the Hang Power Cleans, although I’m not sure why my HPC is substantially weaker than my clean.

Result: HPCs: 3 x 95 / 3 x 115 / 3 x 135 / f x 155 / 3 x 145 / 3 x 145 (PR tie); Neck Press: 6 x 65 / 6 x 70 / 6 x 75 / 6 x 80. Volume: HPC: 1,905; NP: 1,740.

If I had examined my PRs before attempting the HPC, I would have seen that I already had 3 x 145 and would chosen a different progression, i.e. 95-115-135-150-150. Oh well, next time.

WOD: Running and Clean and Jerks

3 rounds of: 3 minutes work, 2 minutes rest: 200m run, 200m sprint, Max Rep Clean and Jerk @ Neck Press weight + 10-20%. Score is total reps.

Result: 95 lbs; 10-11-10; Score: 31 reps

Fun workout.

Maybe a different plan

I’ve been hatching new plans. I spoke to David Hughes after the WOD. We’ve both been enjoying the knowledge that our recent USAW cert has brought us. Anyway, both David and I want to do more oly lifting, and maybe less straightforward CrossFit training. He’s now coming in and oly-lifting MWF at 6:00 am, which is my workout time. I think I’m going to start joining him in this, next week. We’ll see how that goes. David’s involved in starting the French Broad Barbell Club with Randy and other coaches from CFA. Meanwhile, I’ve been involved in the start-up of Asheville Barbell Club with T-Bone. (The relations between these two institutions, well, that’s another story, and one that I will likely never address in this blog.) Whatever else might be said about it, clearly there’s a new interest in USA Weightlifting in the Asheville area and those who will benefit are those who will spend time lifting and competing.


At 6:00 am on Wednesday I showed up for the WOD at CFA (“Camel Clutch”).

This was after 3 days of rest. Sunday was a normal rest day. Monday was a planned extra rest day, which I took in preparation for doing an OPT assessment on Tuesday with Shanna. But Tuesday became an unplanned rest day after Shanna had to cancel. I just rolled with it, and noticed how full of energy and enthusiasm I actually was on Tuesday. It was like I could feel my body healing all its little rips and tears. So I was happy about it.

But Wednesday morning something did not feel right. Sleep the night before had been interrupted by children, etc., and yet, I felt more queasy than unrested. During the strength portion of the WOD I was unusually dizzy after my lifts. I tied my PR in the clean and jerk, which at least felt respectable, and yet wasn’t feeling at all psyched about the upcoming partner WOD, even though all three movements (Kettlebell Swing, Box Jump, and Burpee) are just normal, standard things that, although they tend to require high intensity from the athlete, shouldn’t be too intimidating. While “resting” between rounds I was astonished at my shortness of breath, dizzyness, and clammy sweat. While pushing through the rounds I was surprised that my stomach felt full of slosh (usually, my morning 16 oz of water w/ BCAAs after 11 hours of fasting goes right through the stomach in about 15 minutes) and that I was constantly near to puking. I thought I was working hard but found myself going slower and slower. For this crappy performance I blamed myself: too much rest, not enough conditioning lately, yada yada yada. Turns out that was a stupid, blame the victim (me) mentality.

After the workout I felt like crap and had great difficulty recovering… at all. My stomach hurt. I had no enthusiasm for my customary post-workout coffee. I had a breakfast shake. But later my stomach hurt. I tried to eat breakfast but it tasted funny. I didn’t want the food.

I taught my first class, and then found I couldn’t work, or even goof off, during my free period before the second class. I just closed my eyes and tried to rest in my office. Then I barely made it through my second class, and into the location of my lunchtime meeting, before I realized that I was shivering, aching all over, and completely nauseated. The flu!

I canceled classes and went home, got in bed, and tried to rest. Later in the day, my wife got ill with the same thing. Everybody is telling us this is the Norovirus; whatever it is, it sucks.

Strength: Clean and Jerk

Result: 2 x 1 x 85 / 2 x 1 x 125 / 2 x 1 x 145 / 1 x 155 / 1 x 165 (PR tie)

WOD: Camel Clutch Partner Workout

15 minute amrap of 12 KB swings (53 lbs), 8 box jumps (24″ box), 4 burpees. One athlete rests while the other completes 1 round.

Result: I got 6 rounds (i.e 72 KB swings, 48 box jumps, 24 burpees).

split jerk followed by clean and jerk emom

6:00 am CFA. By Thursday AM I was starting to feel that this week has been kind of lame. More realistically, I note that this was the third workout of the week, so nothing to complain of. I am still without a current, “enforceable,” concrete training or diet plan. I already know that goals I set out a few days ago were ill-thought out. What was important, today, was that I showed up. And that I did more than I did the last time this workout came up.

Warm-Up. The Usual.

Strength: Split Jerk practice. 2-2-2-1-1-1. I actually did:

4 x 45 (alternating legs); 4 x 75; 4 x 95; 2 x 115; 2 x 125; 2 x 135; 1 x 145; 1 x 150

WOD: 15 minutes of 2 C&J EMOM (Every Minute on the Minute)


125 x 2 x 2

135 x 3 x 2

140 x 5 x 2

145 x 4 x 2

150 x 1 x 2

Total volume: 4,170.

More than Grace. More than last time. Me: Satisfied. But. It’s still time for a “reset.” I need more.

double jerk

Monday at six am, with WAY too little sleep for my own good, I made it to CFA for the WOD, entitled “double jerk”.

Strength: Muscle-Ups 3 x max reps in 1 minute. Naturally I used a band for assistance. Blue band. Result: 10, 8, 6 (24 total).

WOD: “double jerk”. Apparently we did this last January but, as the comments show, and as is recorded in this blog, I subbed rowing for the double unders (on account of my leg, of course; it was very painful last year at this time). A year ago I used 120 lbs on the Clean and Jerks (interesting) but this year I used only 100 lbs. (Not sure how that happened; both WODs Rx’d 70% of Push Jerk, but I apparently ignored that last year and used my most recent “Grace” weight instead; this year I took the Rx % of Push Jerk numbers. Turned out to be the right decision.)

A year ago I got 24 clean and jerks. This year, 41 (12, 12, 8, 9). I did not row, nor did I count my D.U.s. Volume compared: 24 x 120 = 2880, vs. 41 x 100 = 4100. That’s a pretty big jump.

Feeling good about it.

Labor Day Follies (Tabata C & J / Obstacle Course)

Labor day, a work day for me. I hit the 6:00 am workout at CFA. I am a bit sick, and had not quite enough sleep. So, I’m on thin ice, healthwise. But what the hell. I made it through and sleep approaches soon.


A run, some crawling around, stretching and mobility work. Push-ups (10), Pull-ups (10), Knees to Elbows (10), Overhead Squats (15).

Strength: Tabata Clean and Jerk

8 rounds: 20 seconds work, 10 seconds rest. 105 lbs ; 6, 5, 4, 3, 3, 3, 3, 4 = 31 / 3. Not bad. Definitely hard work!

Obstacle Course

Fun, 15 minutes, intense, partner course. I worked with Maggie. We traded 400 meter runs and working the obstacles. 8+ rounds.