Thursday, June 11, 2009

The new program

Having completed the qualifiers, I've wondered what I should do next. They were motivational, and certainly, a part of me wanted to raise my firebreather quotient and hit more heavy metcons and see what kind of intensity I could generate on a day-to-day basis. However, the reality of the situation is that I'm lacking in some fundamentals that I think will have more long-term benefit to me than enhancing my ability to suffer more and longer. Certainly, long metcons remain a goat, but my olympic lifting technique and gymnastics skills need to be brought to the next level and I think focusing on them for a while will give me a more functional strength than anything else right now. It's summer, though. I can't be spending 4 or 5 days a week inside a gym while it's gorgeous out, so I decided I better program in some good outdoor activties - certainly flipping tires, dragging sleds, throwing tires, etc.; but also some LSD work, like trail runs, hikes with heavy packs, and biking.

The program is thus a compromise. I'll follow the current Catalyst Athletics strength cycle, which started back in April. However, I'll only do two or three workouts a week, so that I end up completing two weeks of the 10-week cycle each month. On my other two or three days per week, I'll play in the mountains, do those outdoor metcons and get in some much-needed gymnastics work.

I'm sure dragging a 10-week cycle out for five months is dreadfully wrong on some fundamental level, and at some point, I'll post the question to the CA forums, so Greg Everett, Steven Low, and company can tell me in excruiating detail exactly how I'm short-changing myself. However, my priority right now is to enjoy my workouts. They'll be hard - sometimes brutally so, but I got into CrossFit because I wanted to have more capacity for my outdoor pursuits, so I best enjoy the great outdoors while I have the luxury of living in a beautiful rural setting. I promise to bring my camera, when I do.

Now that the qualifiers are over, I'm not sure what form this blog will take or how often I'll update it, but for now, I'll post an abridged version of my most recent workouts, which with commentary will still make this an insanely long post, but until I come up with a better idea, this is still a workout blog, so...


June 3, 2009
Back squat 255x5, 265x5, 275x5
Press 115x4+f, 115x3+f, 110x5

Was quite pleased with how readily I got within 5# of my 5RM on the squat, but my press remains anemic. My 5RM is 121, so I'm not off by much. However, it's apparent that I need to continue to emphasize overhead work in my supplemental work.

June 4, 2009
Power clean 145x3, 155x2, 165x2, 175x2, 185, 195, 195f

Redid the 195, because my initial catch wasn't pretty. I had the bar plenty high on both reps, but I didn't drop myself into a proper quarter squat to catch it. Instead, I feebly tucked my tail between my legs to receive the bar. This was a problem at the qualifiers, too. Then, I blamed it on my lack of confidence in my quads, which had been thoroughly thrashed by the heavy thrusters, burpees, and rowing the previous day. However, I'm starting to think that I need to train my body to get accustomed to finishing both power cleans and push jerks in a 1/2 to 1/4 squat without dropping to the bottom of the squat. I could definitely lift a lot more weight, once I get that movement pattern down. Sounds like something to throw in my warmup using PVC.

June 10, 2009
Snatch 115x2x2
Snatch Pull 150x3x3
Snatch DL 150x3x3
Front squat 185x3x5

My first Cathletics WOD. Interesting working a bunch of exercises at submaximal loads. I've done mostly ME work for strength training, and while the individual sets were all done fairly comfortably, I could definitely feel the accumulated volume afterwards and can see how the program would develop strength.

June 11, 2009
Muscle snatch - 2 snatch balance couplet 95, 95, 115, 125, 135f, 135
OHS 140, 115x2x2
Power C&J 155, 155x2, 155

C2B Pullups 15x2

Worked up to a muscle snatch PR, after failing on my first attempt at that weight. This was a shoulder intensive workout and is something that will definitely help with overhead strength, perhaps in ways that diligently working the shoulder press with minimal progress might not (although having some fractional plates would probably help in that regard). Shoulders were too toasted to pull off the 30 TGU I had programmed, so I called it a night.

1 comment:

Jay Ashman said...

that's a nice loaded workout plan you got going on, I am going to enjoy reading how this helps you along.