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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!