Catching up on posts

Its been awhile since i've posted. Here's what i have done:

12/18
Olympic Lifting
Worked on clean and jerks. Got 105k with a little struggle. Will shoot for a PR of 110k at the Baltimore open.

12/19 and 12/20
Rest days

12/21
Conditioning day
1 Mile run
2000m row
1 mile run
Time: 26:34

12/22
Strict Press: Finished my last set with 165#.
Assistance work:
Weighted pullups (7x1)
got a great last set with 60#

12/23
Rest Day

12/24
Conditioning:
4x for time
400m run (on treadmill)
500m row
Time: about 15 mins

Strength:
De-loading time
Squats 5x5 at 275#
Bench Press 5x5 at 205#
Deadlifts 5x5 at 295#
Press 5x5 at 155#

12/25 and 12/26
Rest Day

12/27
Conditioning day
3mile bike
2000m row
1 mile run

12/28 and 12/29
Rest Day
A little under the weather

Progress

I really don't like working out at my place of work. I work at a globo gym but i really hate working out there. I just don't get the motivation like i do at a garage gym or a box. Had to workout at my globo cause i couldn't go to my box and get back for my next client in time. Worked out with Maddie but i didn't have my camera to tape our lifts (sorry JMo). I'm on my second cycle of the Wendler's power lifting program and have gotten great progress.

Skill: Back squat
5x260
3x295
1x315
1x330
Finally some progress. Did 315 cause i mentally thought that 330 would be too heavy for me. 315 felt so light that i knew there's no way i couldnt get 330. It was all mental. 330 actually felt light. Knee feels great!

Snatch Work and Deadlifts

Missed 3 days of working out, not cause of my knee, but due to my crazy work schedule and honestly a little laziness. So today was a make-up day.

Warm up: Burgner warmup
Skill: Snatch work
worked up to 75k. i was able to power snatch 80k, but i had trouble squat snatching. Guess i'm still thinking of my knee.

Strength: Deadlifts
5x340
3x385
2x430
The 430#actually felt pretty light. Stopped at 2 cause the last rep was a little ugly.

Assistance work:
DB BP on stability ball and GHD situps
10x65  10 GHD
10x75  15 GHD
10x80  20 GHD

Met Con:
10 Front Squats (135#)
20 Double Unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 front Squats
50 Double Unders
2 Front Squats
60 Double Unders

Time: 6:56. Had trouble with double unders again. Just a lack of rhythm.

Entry Form In

So i have finally sent in my entry form for the 2011 Baltimore open in January.
Really looking forward to it. I haven't competed in any Olympic meet in almost exactly a year.

Skill: Clean & Jerk
worked to a heavy single of 100k and the weight felt pretty good.

No conditioning today cause i'm dealing with a little elbow pain.

A couple of days off will help.

Deadlift Tuesday

Felling great about my knee after yesterday's squat session.
Warm Up:
10x135#
5x2253
Strength:
5x315
5x365
6x405

Assistance work:
body weight dips
1x20
1x18
1x19

Met Con:
AMRAP in 10 min:
5 DL @ 285# (1.5x BW)
1 Rope Climb

Wasnt sure how this was going to turn out after heavy deadlifts, but it was harder than i thought. Finished my first 5 rounds in under 3 minutes. The next 5 took way longer than i wanted, but i was happy with my effort. Finished with 11 rounds.

Back Squats

Skill: Back Squat
Warm up:
10x135
8x185
6x225
Strength:
5x245
5x275
3x295*
*with no pain

Assistance Exercise:
Strict Chest to Bar Pullups
1x10
1x10
1x8

Met Con:
5x
50 Double Unders
max reps hand stand pushups

Time: 4:35
Couldn't get my handstands up to par, but really happy with my squats today. Got 5, 6, 4, 2, 4 on the handstands.

CrossfitDC Class

Went to class tonight and it felt great.
Worked on a little movement prep for a warm up.

Skill: Strict Pullups and Ring Dips
For 15 minutes ladder up (1-1, 2-2, 3-3, ect.)
Got up to 14.
After,  we worked on different rope climb techniques. Legless was obviously harder.

Conditioning:
10 DB Thrusters on the minute for 10 minutes.
Used 40# DB.
The first 6 rounds were tough, but the last 4 were the worst.