May 31, 2011
Video – May 31, 2011
First day of strength since last Wednesday. A little bit of fear going into it, but it was clearly unfounded!
Gillian felt immediate nerve pain when taking the back squat out of the rack from yesterday’s Front Squat incident, but (in my opinion) foolishly continued. On the fifth rep, she couldn’t hang in there any more. We will revisit that weight again, though it appears she had it in the bag.
She will be visiting the chiro later today (already scheduled), and doing extra foam rolling, and maintenance. For extra punishment she is going to the dentist as well.
Monster day, light volume, ramped up intensity. Looking forward to tomorrow.
In strength,
Mac
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May 30, 2011
Video – May 30, 2011
First day back since last Wednesday. Gillian did do one of the games workouts on Friday, Run 1000M, 30 HSPU, and Row 1000M. Her time was a little over 10 minutes.
Today was disappointing, and some training days are like that. Gillian aggravated a previous injury to her spine racking the last Front Squat, and that changed the mood of the workout. That being said, Gillian PR’d her Front squat twice. Her previous PR was 185lbs, she PR’d today at 200lbs and 210lbs. Not bad…and when you watch video you will see that it was pretty darn easy…still lots left in the tank there…
Not shown in the video – after the last snatch we backed the weight to 40 Kgs, and then worked up to a successful 51 Kg Snatch. The Clean and Jerk will wait until Wednesday after a chance to recover from the nerve twinge.
In Strength,
Mac
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May 24, 2011
Video – May 24, 2011
How do you spell OVERTRAINING? I think that is what is happening. The ability to recover is difficult for Gillian. I watch her attempt to give her absolute best every day, but it is apparent that there is a little bit of over training going on. In six weeks, this is what we have seen:
Squat (3×5): 185-235 (50 lbs)
Bench (3×5) : 155-180 (25lbs) – Had to stop here because she strained her left pec on the 3rd set a week and a half ago, Currently doing Snatch practice whenever bench comes up.
Deadlift (1×5): 225-270 (45lbs)
Press (3×5): 105-118 (13lbs)
She PR’d her Clean & Jerk at 80 Kilos, with crappy form.
She PR’d her Snatch at 58 Kilos, again with crappy form.
HUGE numbers, HUGE growth. So, we are going to take a back off couple of days, and come back ready after Memorial Day. In the mean time, I am going to get with Coach Rippetoe and see if we can figure out a program with a little bit of variation so keep it in the box for Gillian to keep training.
I know that there is a lot more in the tank, particularly with the Oly lifts, so we need to get rested and ready to go for the long fight!
In Strength,
Mac
P.S.
This was not an easy decision for Gillian. She is pig headed at best, but finally acquiesced under immense pressure. It’s hard to know when to say “when”.
M.
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May 23, 2011
Video – May 23, 2011
Holy Cow. Our intention was to work out in the morning, but due to work schedules, we were unable to get it done this AM. Super fatigued going into today, Gillian is experiencing some fatigue in her hip, and still is not fully recovered in her pectoral region. As a result, she worked the snatch movement from the blocks, adding 20lbs to what she did last Wednesday.
PR’d her squat, but was unable to get her last rep…this was probably because I struggled as well, and we tend to key off one another, success breeds success. Big PR on her deadlift as well, almost 2x her body weight!
We decided to do a push/pull combo at the end, 12, 9, 6 of Hand Stand Push Ups from paralettes and L-Pull Ups. TOUGH.
Plan is to work the Snatch and the Clean & Jerk in the morning, take off Wednesday and go for Starting Strength Workout B on Thursday.
In strength,
Mac
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May 20, 2011
Video – May 20, 2011
Focus is a little bit off for a few of the lifts. We were trying not to interfere with the class that was going on, but other than that…
Holy Cow!
Gillian PR’d that 5 rep press at 118 lbs, and tied her 5 rep PR for her squat at 230lbs. Looked so much better than when she hit 230 a few weeks ago. Power Clean looked good, but we decided to keep it light.
We worked out while in New Orleans with Mikayla, (my daughter), at Crossfit New Orleans. What an amazing affiliate. Jeff Germond was a gracious host and even jumped in after his class and did a few Power Cleans with us. Jeff coached Mikayla through her first rope climb! (Her second unassisted rope climb is shown in today’s video). Jeff is an athlete in his own right, he is headed for the CrossFit Regionals as a competitor, no small feat! Thanks Jeff for opening up your home to us – next time see if you can dial back the humidity just a little bit, and if you are ever in the area, you and your wife have a place to call home.
Great day, great vacation, great city.
In Strength,
Mac
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May 18, 2011
Video – May 18, 2011
We worked out at 7AM today, very different than other days. Normally we work out after lunch or at the end of the day. Because we are headed to New Orleans later, we needed to get our workout done early. Turned out to be a great decision, and we are going to make every effort to work out early from now on.
In order to make that happen we will probably go with a Tuesday, Thursday, Sunday split with an extra skill day for Oly lifting on Wednesdays.
Great day for us!
In Strength,
Mac
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May 16, 2011
Video – May 16, 2011
Not every day is the best, but it doesn’t mean it’s the worst. Tough day overall as a result of a lot of interference from outside the gym. Everything affects the lifts when you are working close to your max.
After going hard yesterday, we made the decision to take the squat at 205 vice 225. The mental focus wasn’t there and after the tough day yesterday and a huge PR on her clean & jerk, we decided 205 was enough!
That being said, Gillian PR’d her Split Jerk at 163lbs…another day of training in the bag…
In strength,
Mac
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May 15, 2011
Video – May 15, 2011
Full snatches at South Brooklyn Weightlifting Club. Watching the video afterwards, we realized there was that old “loop” once again. We’ll be working drills, dialing back the weight until we get that worked out. Working with the blocks is going to be key. This stuff ain’t easy!
That being said, Gillian put 80 Kgs over her head from the floor for the first time. HUGE PR!
In Strength,
Mac
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May 11, 2011
Video – May 11, 2011
Great day! We used the new training blocks we bought from Paulie, and Gillian’s clean was the best we have ever seen. We now have a way to train for form and not weight. Seems silly perhaps, but it is a good place to start.
Squat is back to 215lbs…moving along nicely with improved form. Suddenly the squat seems far more technical than when we started.
Very exciting and fun day.
In Strength,
Mac
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