Kat's Training Diary

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.

B.) Snatch 60% x 2 x 5; Rest 2-3 min - 85#
C.) Clean 60% x 2 x 5; Rest 2-3 min - 95#

http://vimeo.com/13317792 from Katrina Burton on Vimeo.

D.) Rack Jerks 60% x 2 x 5; Rest 2-3 min - 95#

Rack Jerks 60% x2 from Katrina Burton on Vimeo.

E1.) Wt'ed Back Extensions @ 4022 x 8 reps; Rest 0 - 15#
E2.) Reverse Hypers @ 2121 x 5 x 3; Rest 90 sec - Purple Band

Day 4 - Wednesday, July 14, 2010
A.) Clean Complex (MuscleC-FS-TC); 3-2-2 x 3 sets; Rest as needed (skill work, fast) - 65#
B.) Clean & Jerk 65% x 2 x 3; Rest 2-3 min - 100#
C.) Snatch Pull 100% of Snatch x 2 x 3; Rest 2-3 min - 115#
D.) Jerk to OHS: build up to mod heavy single (no more than 4 sets); Rest as needed - 145#




















E.) Front Squat 80% x 2 x 3; Rest 2-3 min - 125#
F1.) Chinups @ 31X1 x 3 x 3; Rest 40 sec - 35#
F2.) Power Jump Squats x 5 x 3; Rest 90 sec

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.