Workshop No. 2

 

 

A great was had today…our 2nd Olympic Weightlifting Workshop went down at Reebok CrossFit Glevum (thanks, to Dan Crisp for opening his doors!). The attendees came brought enthusiasm and spent several hours on the bar, nailing positions…over and over and over again. Things really started to look good, and there were even a few PBs too!

I maxed out yesterday therefore, training was a little more subdued today…working on stuff I suck at. I did some snatch balance and no hands/no feet snatch.

Saturday 20th 2013

Snatch balance to max – 113kg

Snatch balance – 95kgx2x2

NH/NF snatch to max – 94kg

NH/NF snatch – 85x2x2

 

Another week in the books (the first week back working with Coach Tsypkin), and I’m frazzled!

If you are a gym owner and interested in hosting one of our workshops, just fill in the form below.

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KEEP EVOLVING

Max Out Friday

I was a little apprehensive about today’s session. I was unsure (more than usual) about how I would fare on the snatch.

On Wednesday I lifting from a hefty 3.5″ deficit (it doesn’t sound like much, I know. Try it for yourself!). As I am long in the leg and short in the torso, I needed to narrow my feet to get my legs in between my grip! Pulling from that position seemed to do me no harm at all, as I worked up to 102.5 from the deficit.

After talking it over with coach, he said it was worth a shot for me to try pulling from the floor in the narrower start position. I worked all the way up to 107 with no misses today, which is really encouraging. However…110 felt ridiculously heavy through my back. The extra 3kg felt like 10!

Anyway – the session ended 107/143 and a 175 2RM front squat…which is a PB!

 

Tomorrow sees us descend on Reebok CrossFit Glevum for the 2nd Athletic Evolution Olympic Weightlifting Workshop, and I’m really excited to see people make some progress!

KEEP EVOLVING

Tough Couple Of Days

Yesterday was complexes, push press and RDLs. Today was snatch and C&J from a 3.5″ deficit and front squats. Needless to say I’m feeling the volume and intensity…

Tuesday 16th April

Snatch-hang snatch-2x OHS – 100kg (I made the snatch for 102, then 103 on two consecutive attempts)

 

Clean-2x 1 1/4 FS-power jerk – 127kg

 

Push Press 5×5 – 85-92-97-102-105

RDL 3×5 – 120-130-140

Wednesday 17th April

Snatch from 3″ deficit – 102.5 (this excited me a lot – so much so that I forgot to film it…I got the 100 on film)

Clean from 3.5″ deficit – 140

 

Front Squat 5×3 – 145kg

 

A pretty quiet day coming up tomorrow..thankfully! Really looking forward to the Lifting Workshop at Reebok CrossFIt Glevum on Saturday!

KEEP EVOLVING

 

A Great Weekend

Saturday saw the launch of the Athletic Evolution Olympic Weightlifting  Workshops at The BoatShed in Cardiff.

The workshop was packed, and everyone seemed to get a lot out of the day – some even finished off with a few PB snatches…coach even managed to PB his C&J and total by 1kg!

 

I’d like to say a big thank you to Pete and Mike at The Boat Shed for hosting the very first workshop, and to their members for making the day a great success and asking plenty of questions. We are now looking forward to the next one at Reebok CrossFit Glevum on April 20th.

On a completely separate note:

Giles Greenwood – a Commonwealth Gold medalist weightlifter, posted a drill on All Things Gym recently. I questioned the use of the drill and it lead to quite a lengthy debate! If you have the time, and are of a strong disposition, feel free to read the debate between Giles and Don MacCauley, on Giles’ website. ENJOY!

And as we always say…

KEEP EVOLVING

MAX OUT FRIDAY!!

It’s been a while since I’ve been able to say this but, I hit a PB today! Hopefully this is the start of a good wave!

Friday 22nd March

Max Snatch – 107.5kg (attempted 112.5kg, failed again!)

Max C&J – 142.5kg (attempted 147.5 for a PB, missed the jerk)

Max Clean – 152.5kg (2.5kg PB)

Back Squat – 182.5kgx3

 

Really please with today!

We have two Olympic weightlifting workshops coming up in April. The one on the 6th April, at The Boat Shed, is sold out and there are only 3 spaces left for the workshop, at Reebok CrossFit Glevum, on April 20th. Book using the form below.

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The Power of Glevum

Given the emphasis on volume in the program at the moment I haven’t seen any PBs recently…until today. I managed to get down to Reebok CrossFit Glevum to train today, which produced a jerk PB. Only 2.5kg however, it felt like there was more there – which means other PB isn’t far away!

Tuesday 22nd January 2013

Power Snatch – 75% x 2 x 3 – 85kg

Jerk – Max for the day – 147.5kg (PB)

Then 80% x 2 x 2 – 117.5kg

 

Conditioning

3 rounds:

5 Deficit HSPU

OH Duck Walk (10 forward, 10 back), 20kg

10 Double Hand KB Push Press, 16kg

A good day!

KEEP EVOLVING

Glevum Rocks

I got to train at Reebok CrossFit Glevum today – complexes including power and hang variations and jerk doubles from blocks.

Tuesday 4th December

5×2 Power snatch/hang snatch @ 90% (97.5kg)

5×2 Power clean/hang clean @ 90% (130kg)

5×2 Jerk from blocks @ 90% (130kg)

 

KEEP EVOLVING

CrossFit does it again!

 

Yesterday, we took the Hartpury College Junior (u18s) Rugby Academy to Reebok CrossFit Glevum for some preseason fun training.

When the 45 players arrived they were all a little worried. Some of them had heard of, or seen a CrossFit WOD before and the rumours of what the morning would entail spread like wild fire! Due to the fact that the majority of these guys had only been with us for a week and hadn’t received much coaching we were limited with what movements we could give them. We split them into 5 heats of 9 athletes and they did the following:

 

On a 10 minute timer:

Run 800m

Then in the remaining time

AMRAP

10 box jumps, 20″

10 hand release push ups

10 OH walking lunges, 15kg

 

The boys all worked hard. They judged each other and they were freely ‘NO REPPING’ anything sub standard! Jon Hares would have shed a tear!

After the final heat; I got asked ‘Is this place open all the time?’ and  ‘How much is it to join?’ They had been bitten by the bug!

I then informed them that the top 20 performers from the WOD would battle it out in an other…there were no complaints!

The final WOD was:

On a continuous 6 minute clock:

 3 minute row for max calories

 2 minutes of wall balls for max reps

 1 minute of burpees for max reps

 

 

Again, the 20 boys busted a gut and performed really well. One smashed out a MASSIVE 82 calories on the rower! I could hear plenty of ‘NO REP’ during the wallballs as they tired.

All in all, the morning was a huge success! The boys got to bond and I got the conditioning that I wanted from them. Plus they are all now talking about how we are going to incorporate CF into our program at the college during the season!

 

Thanks to Dan for opening his door to us. If you are ever in Gloucestershire, I highly recommend dropping in to CrossFit Glevum. It’s BOSS!

KEEP EVOLVING

 

 

WOD – Max Effort Monday – Wave 2

July 2nd 2012

20 minutes to establish max clean and jerk – 132.kg (2.5kg PB)

20 minutes to establish 3RM front squat – 155kg (5kg PB)

20 minutes to establish 3RM close grip bench press – 117.5kg (I have no idea if this is a PB…it was heavy though!)

Today felt GREAT! I missed 135kg out in front on the jerk. The attempt was right on the 20 minute timer…definitely there next week. I think 155kg was my max today. I started to buckle a little under the final rep and it felt SLOW!

Something GOOD about lifting at Reebok CrossFit Glevum though…

KEEP EVOLVING

Training Diary

Yesterday was my first full training day since Regionals. I’ve had 2 weeks off just running around the garden after Olivia and Noah…

 

 

 

   We had a BLAST!!

 

 

 

 

It also gave me time to formulate a new plan…I wanna be strong! I’m going to post my training days on here (for those interested). Jon Pamment and Dan Crisp (Owner of Reebok CrossFit Glevum) are following similar programming – so stay tuned! Here they are hitting the snatch, with Crispy making yet ANOTHER PB!

 

11th June 2012

20 minutes to establish 1RM snatch – 95kg

20 minutes to establish 3RM back squat – 170kg

20 minutes to establish 3RM push press – 95kg

The bicep felt ok during the snatch and I held back on the press as it’s the first time I’ve gone heavy in a few months due the chocolate shoulder and wrist!

12th June 2012

5-5-5-5-5 prone row – 80-85-90-95-90kg

20 minutes of handstand walks and piruoettes

15 minutes of front lever holds and pulls

KEEP EVOLVING