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As my passion and goals in life have changed I have decided to no longer post to this blog as 'quest for CF games' is no longer my main fitness goal.
I encourage all my followers to check out my new weightlifting blog at http://canadiankatweightlifting.blogspot.com/
So it's been a while since the last time I posted. Roughly a month since my first weightlifting competition... Since then I have been keeping up with my lifts a training a couple metcons per week to get ready for the OPT Big Dawg Competition tomorrow. I am still a ways from my peak back in May, but I have improved in other areas and I am happy with where I am today.
Competing tomorrow in the Big Dawg workouts with Chad and our friend Jimmy, which will be great fun. I will definately post some pictures and videos tomorrow.
Just got home from my first weightlifting competition. It was a blast!!!
A last minute decision, Chad and I decided to drive up to Calgary on Friday night so we wouldn't feel rushed (by that I mean 'I' because I hate to be late/on time and Chad is known for it). Got some shopping in and had a nice slow paced morning before weigh ins.
9:30am - Weigh in. They call your name and they give you your athlete card. On the card you give the official your first lifts for both snatch and clean & jerk. After you write and sign the weights on the card you go into the room to be weighed. Weighed in at 52.3kg... great for the 53kg category!
Then we went for a bite to eat.. good old fashioned eggs and toast before heading back to SAIT for the meet.
Start to warm up, then at 11:30am all the athletes have to line up and present to to the crowd. The meet director walks all the competitors out in a line in front of the audience and they call your name and you have to "wave or do a jumping jack or something" as told to me by one of the other female competitors. Then the athletes return to the warm up area and are given 10 min before the 1st lift. Order of competitors is determined by the loads. The loads always go up, so you may do all your 3 attempts before the next competitor or not, just depends on the lifters competing.
11:30am - Competition starts... there were only 4 females competing today (the other 3 ladies were in the 75kg category). Snatch went exactly according to plan... 52kg, 55kg, 56kg! PR at the 56kg! I really felt a difference in using the competition style bar and plates as the weights went over head easier than normal.
Aug 21, 2010 - 56kg Snatch from Katrina Burton on Vimeo.
After all the ladies were done their lifts then the lightweight men went. After that was finally complete, then there was a 10 min break before moving into the Clean & Jerk. As I was warming up, DJ Wickham (OPT/Big Dawg) came in ready to hang out and begin warm up, as well as the Canadian National Champion in the 105kg category Cory Coehoorn. Once it was my turn to go up, Chad went to the front so he could catch my lifts on tape and Cory helped me out and gave me some cues as I walked up. Hit my first lift at 65kg easy! The plan was to move to 68kg from there. Haha that is when I got a little bit of a laugh... Cory said that I should go to 69kg as the 65kg looked really easy. His coach Henrik (who is Armanian) said in his thick accent "No No she say 68kg do 68kg. 69kg too much. She need every kilo she can get". It was pretty funny!
I went on to hit the 68kg and tried 70kg for my 3rd lift and just couldn't stand the weight up from the squat.
Aug 21, 2010 - 68kg Clean & Jerk from Katrina Burton on Vimeo.
I'm pretty pleased with my first meet... 124kg Total. A total of 129kg would qualify me to the National level. So my goal is to increase my lifts by 5kg for the Provincial Championships on November 21st. Definately do-able!
As I am gearing up for my very first weightlifting competition this Saturday, it is only fitting to post a video of the best lifters in my weight class from the Youth Olympic Games.
These are the first ever held youth Olympics and are for elite athletes who are too young to compete at the big time Olympics. These girls are pretty amazing. Lifting a 85kg Snatch and 107kg Clean & Jerk for someone my size seems unbelievable (let alone someone 14-16 years of age)!! I'm hoping to hit 55kg in the Snatch and 70kg in the Clean & Jerk.
http://www.youtube.com/watch?v=avzJm2juOTQ
Unfortunately I am unable to embed the video on this site due to Copyright from the IOC. But if you click the link you can watch it!
Today was another re-creation of competition day. Had a blast... cranked the tunes and let the weights fly!!
Snatch
Attempt 1 = 117# (success)
Attempt 2 = 122# (miss)
Attempt 3 = 122# (success)
Aug 13, 2010 - Snatch 120# from Katrina Burton on Vimeo.
Clean & Jerk
Attempt 1 = 142# (success)
Attempt 2 = 152# (success) PR!!!!!!!!
Didn't take a 3rd attempt on the C&J. I'm more than happy with the 152# lift and didn't want to over do it. If we had 1.25# plates I would have tried that, but going for a 10# PR was a little much.
Aug 13, 2010 - Clean & Jerk 150# from Katrina Burton on Vimeo.
August 10, 2010
A.) Power Snatch 92% x1 x2; Rest 2 min - 95#
B.) Power Clean & Push Jerk 92% x1 x2; Rest 2 min - 135#
C.) Snatch Balance 1RM - 155# (PR)
Aug 10, 2010 - Snatch Balance 155# from Katrina Burton on Vimeo.
August 11, 2010
A.) Build up to a heavy single of press - 90#
B.) Clean & Jerk 80% x1 x5; Rest 2 min - 125#
C.) Clean Pull 109% x1 x2; Rest 2 min - 165#
D.) Clean Grip deadlift 115% x1 x2; Rest 2 min - 175#
E.) 1 & 1/4 Back Squat 75% x3 x3; rest 2 min - 125#
Today I got to simulate a competition environment. Warm up. 3 attempts at each lift with standard rest time between lifts (2 min).
Snatch = 117# (53kg), Miss (55kg), Miss (55kg)
Aug 7, 2010 - Snatch Attempt 1: 115# from Katrina Burton on Vimeo.
Aug 7, 2010 - Clean & Jerk Attempt 3: 150# from Katrina Burton on Vimeo.
A.) Work up to a Heavy Single Rack Jerk - 145#
Split Jerk 1RM 145# - Aug 5, 2010 from Katrina Burton on Vimeo.
August 5, 2010 - 2 position Snatch 60% - 75# from Katrina Burton on Vimeo.
August 5, 2010 - 2 position Clean, Push Jerk, Split Jerk 60% - 95# from Katrina Burton on Vimeo.
A.) Snatch 75% x1 x3; Rest 2 min - 95#
B.) Clean & Jerk 80% x1 x5; Rest 2 min - 125#
C.) Clean Pull 107% x1 x2; Rest 3 min - 155#
D.) Clean Grip Deadlift 112% x1 x2; Rest 3 min - 165#
E.) 1 & 1/4 High Bar Back Squat 80% x2 x3; Rest 3 min - 135#
The snatch felt WAY better today! Within one warmup turn I realized what was throwing me off... I was starting to low and looking across the room on start position, versus picking a spot on the ground a couple feet away. So glad I figured that out right away. The 95# felt great today, no struggle just some nice and easy snatches. PUMPED!
A.) Power Snatch 91% x1 x2; Rest 2 min - 85#
B.) Power Clean & Push Jerk 91% x1 x2; Rest 2 min - 135#
C.) Build to A Heavy Single of Snatch Balance - 150#
Man... began the training session a bit frustrated because my snatch feels HORRIBLE! Not sure what it is, but the past couple of days it just doesn't seem right. An 85# power snatch should be a cake walk but today it felt awkward and heavy.
Cleans (and anything pressing overhead) has felt pretty quick and "easy" the past week. 135# went overhead nicely.
Definitely pretty stoked about the snatch balance though! Huge PR for me on that one. I'm pretty sure my last 1RM was 135# or something around there.
19 more days until my first official Olympic lifting meet...
A.) Snatch 80% x1 x3; Rest 2 min - 100#
Aug 2, 2010 - Snatch 80% 100# from Katrina Burton on Vimeo.
Aug 2, 2010 - Snatch 80% 120# Side View from Katrina Burton on Vimeo.
B.) Clean & Jerk 75% x1 x4; Rest 2 min - 125#
Aug 2, 2010 - C&J 75% 125# from Katrina Burton on Vimeo.
C.) Snatch Pull 105% x1 x2; Rest 2 min - 125#
D.) Snatch Grip Deadlift 115% x1 x1; Rest 2 min - 140#
E.) Front Squat 90% x2 x3; Rest 3 min - 140#
Other than training Chad and I have just been enjoying the summer and all the great movies that go along with it. The other night I rented 'Surrogate'... what an amazing movie. I never heard of it, I just happened to go into the movie store since I was in the neighborhood (getting ice cream from Marble Slab... Swiss Chocolate with Skor Pieces) and the movie was in the top 10 rental list so I figured it should be good. Watched that with a huge summer lunch platter... pepperseed salami, garlic salami, dill havarti, green pepper, blueberries, cucumber and for dessert peanut M&Ms!
Training these past couple of weeks has been going really well. Some minor injuries here and there (sprained wrist that I'm still working through and a sprained ankle which I got over quickly), but nothing too major.
Today's workout was nothing too difficult, just working speed and technique which was awesome. Shannon, and her sister Stacey from CrossFit Calgary popped in to workout today as well. It was a great girls day in the gym :)
A.) Power Snatch 60% x 1 x 3; Rest 2 min - 85#
B.) Power Clean & Push Jerk 60% x 1 x 3; Rest 2 min - 100#
C.) Powell Raise @ 3010 x 12 reps x 3; Rest 90 sec - 8#, 10#, 12#
The PC & PJ was a cake walk, technique felt really good today and I practiced the re-grip between the Clean and Jerk so I am more comfortable with it once the weight gets HEAVY. Making sure I catch the weight with elbows high and then pop my hands out slightly, re-grip the bar and bring my elbows down ready for the drive up in the jerk. Just plain smoooooth!
A.) Work up to 1RM Clean & Jerk - 140#
B.) Work up to 1RM Snatch - 120#
Untitled from Katrina Burton on Vimeo.
C.) Work up to 1RM Back Squat - 185#
D.) Work up to Max Box Jump - 42"
Max Height Box Jump from Katrina Burton on Vimeo.
Day 3 - Tuesday, July 13, 2010
A.) Muscle Snatch; build to a heavy single - 85#
Muscle Snatch - Heavy single from Katrina Burton on Vimeo.
Rack Jerks 60% x2 from Katrina Burton on Vimeo.
A.) Snatch Complex: Power Snatch, Snatch Balance, OHS, Snatch; 1-2-2-1 x 3 sets; Rest 1-2 min (light, fast, skill development) = 75#
Snatch Complex - light & fast from Katrina Burton on Vimeo.
B.) Snatch 70% x 2 x 3; Rest 2-3 min = 85#, 95#, 100#
http://vimeo.com/13285885 from Katrina Burton on Vimeo.
C.) Back Squat 80% x 3 x 5; Rest 2-3 min = 145#
http://vimeo.com/13286141 from Katrina Burton on Vimeo.
D.) Clean Deadlift 115% of Clean x 2 x 2; Rest 2-3min = 165#
E.) Push Press @ 20X3 x 3 x 5; Rest 2-3 min = 110#
F1.) Strict Pullups 3 sets x max; Rest 90 sec = 12, 10, 8
F2.) Glute Bridge March @ 2121 x 12 x 3; Rest 30 sec
I've decided to take a break from "CrossFit" style workouts. Through speaking with others about my experience these past two years, I've come to the realization that training turned into a job for me and that is NOT why I started training in the first place. This year's CrossFit Sectionals and Regionals were not a positive and fun experience for me.. and why do something if it isn't fun!?
I was told to think back to a time when I did have fun... and that was when I could just throw aound some weight and work on olympic lifting. Therefore, my training has taken a turn for now with a strict olympic lifting focus and I have decided to compete in an official Oly meet on August 21st in Calgary.
Today was my first training day geared towards that goal. Worked on some muscle snatch, power snatch, power clean & jerk, weighted strict pullups, and split squats. Below are some videos of my training today:
http://vimeo.com/13232607 from Katrina Burton on Vimeo.
http://vimeo.com/13232710 from Katrina Burton on Vimeo.
Well I've started back training. Two workouts completed since the regionals.
Monday, June 14, 2010
A.) Find 1RM Close Grip Bench Press = 120# (tied PR)
B.) Find 1RM Behind the Neck Seated Overhead Press = 80#
C.) Find 1RM Strict Supinated Pullup = 60# (PR by 8#)
D.) DB Ext Rot @ 3010 - amrap/arm one try with 10% of CGBP = 10 R & 13 L
Tuesday, June 15, 2010
A.) Tall Squat Clean - 5 sets of 3; rest 90 sec (work speed not load) = 85#
B1.) Front squat Cluster @ 30X0; 2.2.2.2.2 x 4; rest 120 sec = 110#, 105#, 105#, 105#
B2.) 10 UB Wall Ball Shots (14#)
C.) GHD Situps @ 2010; 25 reps x 4; rest 90 sec
Pretty stoked that I hit a huge weighted pullups PR on my first day back since regionals and a two week break from training. Feeling pretty good, but I'm not rushing into anything too hardcore. This year I will be concentrating on alot of my weaknesses and getting them up there and feeling pretty damn confident with evry skill should it pop up [while still hoping that HSPU, muscle ups and C2B pullups are in the comp WODS :)]
Goals for 2011:
1a.) 40 UB Wall Ball Shots with 14# to 10' target
1b.) Sub 9:00 "Karen"
2. Run in two 5km races this year
3.) 170# Front Squat
4.) 155# Clean & Jerk
5.) 125# Snatch
6.) Compete in one Olympic Lifting Competition
7.) 250# Deadlift
8.) 140# Bench Press
9.) Compete in the qualifying round(s) for the 2011 CrossFit Games
One week since the completion of the 2010 Canadian Regional Championships and it feels like ages ago! Since the Regionals, I've been able to focus on completing my Level 3 Practical videos and Yearly Training plan for work and yesterday I spent the day up in Calgary presenting them. I am now officially NCCP Level 3 Certified. This means I am qualified to be on the competition floor at National Championships. Very glad to be done that!!
The weather has turned around significantly since Regionals as well... I'm hoping to spend some time outdoors this weekend fixing up the yard and maybe some activities out at Canada Olympic Park since I will be in Calgary yet again for a Women's Technical Meeting.
Not sure when I will be stepping back into training. I'm definately not ready yet. Will probably take the rest of this month off and just do some light tech work and short runs to enjoy the beginning of summer.
Tomorrow I will be leaving for the Canadian Nationals. Top 6 qaulify to the CrossFit Games in Carson, CA.
Throughout the weekend, my boyfriend Chad will be posting updates to his blog HERE.
Hope to have an enjoyable weekend and kick some butt!
Last weekend (April 23-26th) I joined Jeff Tucker in Saskatoon, SK to assist in a CF Gymnastics cert. I am always so grateful to be given the chance to help out and provide fellow CrossFitters with my knowledge of 'gymnastics' to better assist their training. Each cert is completely different. The strengths and weaknesses of each participant pretty much dictate how in depth we have to go with certain skills and if we can throw in some more advanced elements. The group of people in Saskatoon were rock stars! Each and every participant had a good strength base and understanding of the concepts we were presenting, which allowed us to spend a little more time on the front and back levers, planche and planche progressions, and EROM Handstand Pushups.
I managed to sneak in a workout during the lunch breaks... "Barbara" on Day One. That one has to be my least favorite workout. Give me "Angie", "Cindy", "Chelsea", etc any day over "Barbara". Round times were as follows: 2:40, 3:29, 3:56, 3:58, 3:59 for a total working time of 18:02 (PR). Pushups are what killed me! Maybe it's in my head but I am finding ring pushups easier than standard pushups these days or maybe it was just the fact that I save time on the pullups by doing those unbroken each time, thus making the pushups more difficult.
It's been a busy couple of weeks. I've been meaning to sit down and update my blog, but something comes up that is more important and posting gets pushed to the side.
Also did some nice grueling hill sprints yesterday. I'm not typically happy when I have to run. I usually find it boring and I don't exhurt myself as much as I should because I would rather be doing something else. But that wasn't the case yesterday. I warmed up with a 10 min trail jog out the back of our house to the steepest coulee hill I could find. Not too hard to find a steep hill in Lethbridge. The location and scenery was so beautiful that I couldn't NOT enjoy myself. 8 sets of 25 sec hill sprint followed by 3min 35sec rest. During the rest time I walked back down the hill and managed to snap some pictures on my BlackBerry to post.
So this morning we woke up to no power. Well actually, Chad came to bed late last night and said the power was out. I didn't think anything of it because I thought it would be back up and running by the morning. Not the case. ZERO power in the entire city of Lethbridge. No power since 1:00am meant the water treatment plant could not process any clean water, so we are working off of the reserves... that should only last 12 hours before the taps run dry. WOW! Never in my life did I think I would experience this kind of chaos!
Saturday, April 10, 2010
PART 1
A.) Work up to a heavy 3 rep Deadlift (NOT a 3RM) = 210# (PR)
B1.) Power Clean @ 12X1; 3-5 reps x 5; 120 sec rest
95(5), 105(5), 110(5), 120(5), 125(3)... I'm pretty sure I could get the 125# probably even the 130# had I found my chalk bucket (it's been missing since th Sectionals and I KNOW I brought it home). Power cleans, heck any Olympic lift is crazy difficult with these small hands and no chalk!
B2.) Rings Dips @ 31X1; amrap (-1) x 5; 120 sec rest
10, 10, 10, 9, 8
C.) Fit ball hamstring curls; 15 reps x 5; 90 sec rest
Subbed these for GH Raises as I have no access to the GHD quite yet
Rest 20 min
PART 2
"Annie"
4:28 (PR)
New PR by 4 seconds... surprisingly I am not as sore as I thought I would be this morning! Huge bonus!
Two workouts today as well, but those are going to have to wait. I'm teaching at a gymnastics seminar for recreational coaches all day today. Have time for some skill practice during lunch then will kick it tonight!
My favorite Olympic Weightlifter, Melanie Roach... Why is she my favorite? Well she used to be a competitive gymnast before turning to the sport of Olympic Lifting. She is the first American to Clean & Jerk two times her bodyweight!!
Today's workout was exactly the reason why you can't make your game plan based on the numbers and scores other people are posting!
10 Rounds of Time:
(cannot push the weight down until one arm is complete)
Right SA DB Power Snatch 30# x1
Right SA DB OHS x1
Right SA DB Split Jerk x1
Right SA DB Thruster x1
Right SA DB Front Squat x 1
Left SA DB Power Snatch x1
Left SA DB OHS x1
Left SA DB Split Jerk x1
Left SA DB Thruster x1
Left SA DB Front Squat x1
3:44
I went in thinking that this one will obviously get harder as the rounds go by... simply not the case for me. My balance was good with the one DB overhead in the OHS and both arms were equally balanced in terms of strength. I rocked this one!! I really enjoy these weight complex type workouts (well at least when it is a weight I can manage).
One of my idols, James FitzGerald. He has the "complete package". He has the best talent, work ethic, and mental focus I have ever seen in an athlete. People know when he walks into a room and without knowing anything about him you can tell he is a great athlete.
James "OPT" Fitzgerald from CrossFit Central on Vimeo.
Today was my first day back at training after taking a much needed week off to rest the sore quads from Sectionals. I should have been back on Saturday, but I was busy with my gymnast's competition in Edmonton (The Triple Flip Wild Rose International).
A.1) Back Squat @40X0; 2-3 reps x 6; rest 2 min
All 3 reps: 145, 150, 155, 160, 170, 175# (PR!)
A2.) Weighted Chinup @21X0; 1,1,1,1,1,1; rest 2 min
25, 35, 42.5, 47.5, 52.5, 55# (PR!)
B1.) DB Russian Step Up; 10-12/leg x 4; rest 60 sec
12 reps/leg and 20#/hand for all
B2.) Vertical Plane Chinups; 25 reps x 4; rest 60 sec
All sets unbroken
C.) GHD Situps; 2121; 25 reps x 3; rest 120 sec
No GHD at home, so I subbed three different situp styles... Swiss ball, Janda, and V-Snaps
Legs felt strong today, which was surprising actually because of the beating they took at the Sectionals and how weak my back squats were the week leading up to the Sectionals. Played with a different bar and hand position for the back squats. I need more practice with this as my shoulder flexibility is a hinderance here.
Ever since graduating from the University of Lethbridge with a degree in Kinesiology, I've wanted to perform the following research study: The Corelation Between Limb Length and Rope Climbing Speed (with and without foot assistance).
Well.... good news!!! This week I'm going to begin my research. I have over 20 of my own gymnasts between the ages of 5 and 12 years to measure and record results. After recording my athletes, I will ask the coaches of the Norfort Gymnastics Club in Fort McMurray to assist me by providing the results of their athletes.
After arriving home late Sunday night and just being too exhausted to write anything on Monday, here I go with a wrap-up of this past weekend's CrossFit Sectionals in Edmonton, AB. There were 55 males and 43 females competing for one of the top 15 spots to qualify to the Canadian Nationals!
WOD 1
Today is the day. The day our Sectional WODs are announced. I'm nervous. I wasn't nervous at all until yesterday. What triggered it was seeing the British Columbia Sectional WODs... CRAZINESS! The weekend is almost here and I feel very well prepared, yet still nervous about what comes up. Everyone has their weaknesses and while I have improved drastically on mine (140# to 170# front squat, 125# to 150# power clean, 2:01 to 1:57 500m row, 190# to 210# back squat all in 2 months!), there are still somethings that would scare me if they came up.
I'm trying to be positive and go into this weekend in a totally different mindset then I did last year. I am going into this year with the goal of qualifying and getting in that top 10 at the CrossFit Games. This is an incredibly difficult task, yet I believe in myself and my capabilities. I will definately need a little luck on my side with what pops up in the workouts, but doesn't anyone? My main goal this year is to support my fellow Big Dawgs and create a larger team atmosphere. People will know the Big Dawgs are in the house!
One week left until I will be competing for one of the top 15 spots for the Regionals.
Couple videos of recent workouts:
Power Snatch into AMRAP Overhead Squats from Katrina Burton on Vimeo.
OPT Big Dawg WOD for Wednesday, March 10th, 2010
Death by CTB Pullups (1 in min 1, 2 in min 2, 3 in min 3, etc)
Unbroken sets... you cannot hang on the bar or do a couple swings per pullup. Chest must touch the bar or you are done. Continuous movement.
17 rounds complete = 153
Had enough energy to keep going but a rip is starting to develop and it's better to let it heal than keep going this close to Sectionals.
2 min rest
Death by Burpees
15 rounds complete + 12 = 132
Double tomorrow. Friday off. Double Saturday and Sunday.
Here's the video from the 1st workout I did on Sunday.
Sunday, March 7th - Thrusters & Double Unders from Katrina Burton on Vimeo.
SATURDAY WODs
Part 1:
5RM Clean & Jerk (max 3 sec reset at bottom)
95#, 115#, 125#, 130#
I called it quits after the bar slipped out of my hands as I was lowering the weight to the ground on the 5th rep of the set with 130#. Scraped up my shins pretty badly... good thing I was wearing high socks!!
Part 2:
For Time:
2000m Row
30 SDLHP (80#)
1000m Row
20 SDLHP
500m Row
10 SDLHP
22:23
Ouch! That was painful. My legs, butt and back were on fire during that one. The SDLHP were a refreshing "break" from all the rowing.
SUNDAY WODs
Part 1:
For Time:
50 Double unders
5 Thrusters (65#)
40 Double unders
10 Thrusters
30 Double Unders
15 Thrusters
20 Double Unders
20 Thrusters
10 Double Unders
25 Thrusters
7:50
Tried to keep it as unbroken as possible. The 15, 20, and 25 reps of thrusters were broken. Zero motivation on this one today. But I did take our rower chain oil and lubed up the bearings of my Buddy Lee skipping rope, which helped to get rid of the crazy sounds it's been making lately.
Part 2:
150 KB Swings (1.5 pood)
8:53
Just glad to be done for the day. Did this one later in the evening than I would normally train (7:45pm), but it was great. It's been nice and convenient to have that mini gym in our basement to train it. I can finish and come straight upstairs for a homemade shake or post-WOD meal.
Yesterday we did two workouts... my arms are feeling it today.
WOD #1
AMRAP 20 min:
300m Row
Amrap (until failure) handstand pushups
Amrap ring dips
Amrap pushups
Don't remember the complete breakdown but it was 121 reps in 6 rounds plus an additional 62m of rowing.
4 hours rest
WOD #2
For Time:
30 Box Jumps (20")
10 Pullups
30 Box Jumps
20 Pullups
30 Box Jumps
30 Pullups
3:37
OPT Big Dawg Training WOD from Katrina Burton on Vimeo.
I got another PR today! I feel like Sidney Crosby does in the photo... I feel like I've just conquered the world! ANOTHER PR in the front squat, one of what I would have considered in my past to be my weakest lift. NOT NO MORE BABY!!!
Today's WOD:
A1.) Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1 reps; 180 sec rest
3s@ 95, 115, 125#
2s@ 130, 135, 145#
1s@ 155, 165 (PR), 170(failed but SOO CLOSE!)
A2.) Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1 reps; 180 sec rest
3s@ 55, 65, 70
2s@ 75, 80, 80
Was forced to do the 1s at 80# as well, as we have a gap in weights between 80 and 95#. Time to purchase a couple more 5# iron plates to make the progression a little bit easier.
B.) 30 sec on/30 sec off of Unanchored abmat situps with two hand straight arm touch over head
21, 22, 23, 22, 22, 22, 21, 23
What's even better is Sectionals are only 25 days away!!
I spent this past weekend up in Edmonton, AB visiting my grandfather. He was diagnosed with cancer this past summer, while the cancer hasn't grown in size since they've found it we are trying to spend as much time with him as we can.
While up there, I busted out a couple of workouts at CF Edmonton owned by Chad Williams and Auty Brooks. Great guys, great box! If you are ever in their neck of the woods their box is a must visit!
WOD on Saturday:
AMRAP 15 min:
3 OHS (105#)
10 Box Jumps
15 rounds!
Right before we got started, Chad said to me 'what do you think 20 rounds?' I sort of chuckled and thought about it... I was thinking 10 rounds would be a good score. 3-2-1 Go... I missed three squat snatch attempts forward trying to get the bar overhead. Screw it! I changed my strategy and it paid off. Cleaned the bar up and got it to my back ASAP to widen my grip and go. No point of coming back from the box jumps and staring at the bar to calm down my breathing to land the squat snatch. The quick strategy change allowed me to get off the box jumps, grab the bar and go. I nearly threw up at the end and had the worst blood throat I've ever had.
WOD on Sunday:
7 sets for load:
7 unbroken & no pauses hang squat clean
7 handstand pushups
55#, 75#, 80#, 85#, 90#, 95#, 100#
All handstand pushups were strict and unbroken
Must go up in weight each time. If you fail in the hang squat clean, rest and try again. This one was not for time, but rather practing for the HSPU and to find a max load for 7 hang squat cleans. Don't think 100# was the max load I could have handled, but it was a good progression of weight. I think I could have gotten 10-15# more and that's it.
Friday and Saturday I spent in Medicine Hat coaching my gymnasts at a competition. They all did fabulous! There were a couple of new skills that were performed and each and every kid worked those skills like they've been doing them for years. One gymnast in particular rocked the entire meet. She is really starting to show some serious confidence out there and work the events (and crowd) to her advantage! I overheard many coaches, athletes, and spectators in awe over what this little girl could do at 10 years old. She will definately be one to watch out for (especially on the beam) in the years to come.
This past weekend has been full of ups and downs watching the Olympics. Congrats to canada's first ever hold medalist on home turf - Alexandre Bilodeau! I knew he was going to have a solid run just looking at his face before he pushed down the hill. That's the thing about elite athletes... When they are on you can see it. They have this glow about them. I call it the winners glow. And alexandre had it last night!
Last Friday was the tragic luge accident, where a Georgian athlete died during a training run. He put everything on the line in pursuit of his dreams... That is a hero if you ask me. Our big dawg WOD on saturday was created to honor him.
"Nodar"
3 rounds for time:
35 DB deadlifts (50#/h)
1k row
50 knees to elbows
33:50
Each time it became difficult I just told myself to press on, push through for excellence... Something that Nodar will no longer have the opportunity to do. RIP Nodar.
My rogue weights arrived this past week so I should be able to do some workouts in my home gym. My equipment down there includes: pullup bar, squat rack, 3 benches, 45# oly bar, pair of 45# bumpers, pair of 35# bumpers, pair of 25# bumpers, pair of 10# bumpers, pair of 5# iron plates, pair of 2.5# iron plates, 14# dynamyx med ball, concept 2 rower, 15# DBs, 25# DBs, 35# DBs, 16kg kettlebell, & 24kg kettlebell. Good base to train with. Its awesome in there. The only thing I am missing is a GHD which I'm searching for :)
This next weekend I will be in medicine hat for my gymnasts next invitational meet. Looking forward to it! We practiced today and my girls are looking great! I'm trying to get a workout in at the CrossFit affiliate while I am there.
40 days until central Canada qualifier!
I sit on my couch unable to move. My butt and legs hurt from back squats and deadlifts, my biceps hurt from a gazillion pushups, my abs hurt from 100 GHD situps for time... you get the picture I'M FRIGGIN SORE!!
Yesterday's WOD was:
A1.) High Bar Back Squat @ 40X1; 4-6 reps x 5; rest 90 sec
A2.) L-Pullups @ 2121; amrap x 5; rest 90 sec
132#(6)/8LPU, 155#(5)/5LUP, 167#(4)/5LUP, 167#(3)/3LPU, 145#(6)/3LUP
B.) DB Split Squats @ 3131; 5-7 reps/leg x 4; rest 45 sec between legs
30#/h - 35#/h - 37.5#/h - 40#/h... 5 reps for all
C.) 100 GHD Situps for Time
4:08
Nearly 50 sec faster than the last time I did this one last week! Took more breaks throughout, but the intensity was much higher. I didn't worry as much about falling out of the crappy GHD they have at the U, as I was wearing my Oly shoes this time around and filled up more of the foot space.
Today's WOD:
4 Sets of:
A1.) 15 Touch & Go Deadlifts unbroken; rest 10 sec
A2.) 10 Kipping P-Bar Dips; rest 10 sec
A3.) 10 Chest Slap Pushups; rest 180 sec
110#/UB/4,2,2,2 = 1:52
115.3#/UB/2,2,1,1,1,2,1 = 2:02
121#/UB/4,1,2,1,1,1 = 2:09
126.5#/UB/4,2,1,1,2 = 2:00
4 sets of:
B1.) 25 unbroken Back Extensions; rest 10 sec
B2.) 25 Pushups; rest 90 sec
1:34, 1:49, 1:59, 1:53
C.) 5 min amrap Double Unders
275
Not pleased with this score... but I had nothing else to give. My arms were completely exhausted from the 140 pushups done earlier and the handles kept falling out of my hands.
D.) Practice Strict Handstand Pushups for 5 min
Did some negatives because I tried to push myself back up but I was just not going to move anywhere. Arms had nothing let to give.
The drive home from the gym was interesting. It was the first time I ever thought that I hope I don't have to suddenly stop or swerve out of the way of something because it was just not going to happen. Turning corners were interesting enough.
Check out the picture slide show on the left column... I've added some pictures from the CF Gymnastics cert last weekend!