Paul I don't know if Jason said anything (i sent an email),But we are hosting Charles Staley for an Olympic Lifting Seminar.
Check it out on our web site
I didn't know that you went to the games. And, I''ll say hello to Austin for you. Now I know his name.
yes,I went out here in 13th place and ended up 11th.
It was the 1rm deadlft that killed me.
The top guy pulled 490
followed by 485,475 & a bunch got 405 .so basically i had no chance in that one
50 box jumps
50 knees to elbows
100 walking lunges (50 per leg)
50 pull ups
50 sit ups
50 push ups
50 push press (weight good for you)
all unassisted. rest as required. for time.
2min power cleans 95#
2min press, push press, or even jerk
for a number total.
I only did 86, be I was challenged all the way. 95# turned out to be plenty going overhead.
5 x 5 sets, dead lifts - 275#. Quite light for me but I am really being cautious about my back. Last dead lift was 3,3,3,1,1,1 at 305 to 315. Back was a problem at 315#. But the training effect was significantly better at the higher weight.
Well, I'm finally back training properly. I blew up my back (L5/S1 disc hernia) in February 2010 and more or less ended my ski season. Didn't do any training for a few months, then May-Augsut did light bench/pull-ups, Sept-Oct did a rehab program and am now in group CF classes at an awesome affiliate here in Vancouver. Taking it easy but so far so good, lifted 70% of my 1RM in deadlift the other day and it felt easy/fast with no back issues, and hit a 155 OHS very easily which was a big PR (never practiced it much on my own). Looking forward to training hard as ski season is quickly approaching.
I do have to say training at an affiliate is much better than alone, simply for immediate feedback from an experienced coach (and I trust the coach here, lots of experience and a good eye unlike some of the newer affiliates here which are metcon factories without a clue on programming strength & condtioning from a GPP perspective).
This is great to hear. I wondered what you were up to.
Those numbers are pretty fine. I have found that the dead lifts help by back problems. I normally get cortisone like shots right into the spine, but that has not been needed for quite a while now. I also find the liquid fish oil to be beneficial in that area as well.
Which club in Vancouver are you training with?
I've been meaning to try fish oil, our coach definitely supports it, need to just do it and see. I've deadlifted twice since coming back, it was scary, but I felt fine after. KB swings seem to help a lot as long as I stay tight and don't get fatigued and expose my back. My #1 goal is improve GPP without re-injuring myself, as I am trying to get a 75 day ski season this year @ Whistler.
Training @ http://www.crossfitoptimumperformance.com/
Here's a vid of some high level Crossfitters doing a WOD (workout of the day). One of our coaches, the guy, is a great example of what Crossfit is all about - IMHO. The guy is amazing. Don't know the woman, but at 190 lbs my ohs is 135 - 145lbs. for perspective. They are doing one rep Overhead Squats (ohs), a series with lots of rest between.
Crossfit's idea of core work.