More snatch

I hit 125lbs x 3 earlier in the week.

So obviously I have to go for 135lbs x 3, or a new PR or something.

I hit 125lbs x3 again, not clean, but did. Then I went for 135lbs x 3. Lost is forward on the first rep. Then two good reps, then I came short/weak on the pull on rep four.
so, 135lbs x 2. New PR.

I tried to hit 145lbs, but my ass wasn't havin it. Didn't try the third pull at all.

So in review; Good week. Losing weight/fat, hitting PRs almost every day. IF ain't so bad.


Black Friday Snatch from Full Circle on Vimeo.

10000 Visitors

Thanks

RCPC has now had over 10,000 visitors in the past year (11 months really).

Hope you guys are having as much fun as I am

More Jerks

WOD

This is week 4 of about 5-6 in our programming for more strength/power. We've adapted some concepts from Catalyst Athletics and Gant Grimes
Basically, most days of the week we are starting off with some skill lifts, power lifts and strength lifts drawing heavily from O lifting culture.

Today was no different;
I hit 185,205 and 225x3 in the clean pull (225=PR, +5 over earlier in the week)
I also hit 135,145 and 155lbs x3 in the high hang squat clean

Then it was met con time.

Jerks - 95lbs
Pull Ups - BW

This was Fran with out all that squatting. Given that I weigh 150lbs, and my max strict press is about 125lbs, 95lb thrusters fuck me up pretty quick. But I am working on it. Today's workout seemed like a step in the right direction...
7:53

It's been interesting getting smacked around by three days in a row of Jerks, from 115lbs x 7 for rounds, to 12,9&6 with 70lbs KB and now finally 21-15-9 at 95lbs. I am a better man for it.

Kettlebells are not your friends

WOD
11-26-2008


Kettlebells are not your friend from Full Circle on Vimeo.

Day Three

Again with the Jerks!

Who comes up with this shit?

So, the WOD.

Got it done in 7:03.

Did it with 2 16kgs bells. I couldn't hold the lockout right, and I could not maintain the rack in the front squats. My delts, or my coracobrachialis, was not having it. None of it!

Ugh.

Tsuri Komi Goshi

Tadashi Koike making me see it in a whole new light. Fucking beautiful!

Day Two

I am a little woozy while writing this...

I just completed Tuesday's WOD at Full Circle
WOD

My performance...

Clean Pull 145x5, 165x5 and 195x5 (PR)

then

Jerk 115lbs
Row 500m

four rounds for time

I finished in 16:18

I thought I'd burn right through the jerks, but for some reason I really stumbled through the first two rounds. Ironically, I took little down time in rounds 3 and 4 when I was considerably tired.
Perhaps my mistake was completing the first row in 1:48, about 9 seconds behind my PR. Of course, I told myself I'd do it about 2:10, so that I'd really fresh for the more demanding jerks...
once I get one fast pull, i can never slow down. It's almost impossible for me to pace myself on the erg. I could never compete beyond 1000m. It just wouldn't work.

my rows were approximately;
1:48
1:55
2:01
1:59

do the math... that means I spent more time 'pressing' than anything else, again. Well, there seems to be a pattern emerging!

Jason needs some stick time with just about every type of barbell overhead lift there is, as well as a reacquainting with the russian military press, more time on the rings and lots more time upside down.

Fucking Smashed

In the spirit of science, I have endeavored to try a little experiment;

restrict my total calories using ADF intermittent fasting, and perform every single one of my WODs at Crossfit Full Circle this week. That's at least 5 in a row. I am not sure about Saturday or not yet.

I have experimented with IF on and off over the last few months, but never for more than three weeks straight. Not necessarily because it couldn't be done, wasn't working or I didn't like it... just things kept coming up; school, work, family, bills... stuff.
I actually have only tried Alternate Day Fasting. I have not done the whole 'window' thing.
What I have done is to plan a diet based on the Zone and Paleo principles mostly, (loosely!), and then to consume about 25% of my load one day, and about 150% the other. The corresponding average leaves a mild deficit, usually made up for on Sunday, the pretty much anything goes day.

This time around, I have gone two weeks on this pattern, in this case consuming a little more than before;
Fast= 6 blocks, with 6 extra blocks of fat
Eating= 30 blocks, with 10 extra blocks of fat
MWF= Fast
TRS= Eating
Sunday= Jason EAT!

So far, I have kept to fasts ok, with one 3 block sandwhich snafoo once. On eat days I have yet to eat all 30 blocks, but I always get my fat in.

I don't have any numbers body comp wise, but I may have lost 1 pound maybe. I am tiny bit leaner.

Here's the fun;
A lot of people wonder about IF and performance, namely how does low intake affect anaerobic energy production. After all, if you're blood glucose gets low, you can't sprint right?

...

Obviously no one asking these questions reads the clinical stuff about insulin sensitivity or neurological adaptations. Nor do they have a really good understanding of metabolic or exercise physiology. That's ok. Few do it seems.

Let's go with a concrete example from my experiment.

Jason Struck
29 years old
154 lbs
Max Snatch 135lbs
Max Overhead Squat 165lbs x 4 reps

Today's WOD at Full Circle

Here's how I did...

Snatch Balance 135lbsx3 (PR)
Snatch 125lbsx3 (PR)
OHS 175lbsx3 (PR)

Then I did 150 KB Swings with 20kgs in 5:51

My forearms are tired.

I feel great.

One thing I suck a little less at

To Melissa;

There's plenty I suck at. Today, I feel a little less like Overhead Squatting is one of those things...

Smolov (which the first two weeks have in fact taken me about 5 to complete) called for 10 sets of 3 today at 165lbs.
The first few sets went very smoothly, and as anyone who's worked the OHS knows, the next few sets only got better... Something about the OHS: You're never warmed up until you're 3rd or 4th set...
So, the first nine sets went great. I lost rep one around set 6 or 7, but I turned the music up, cleaned it back into the rack and started over.
Everything felt so good that I decided to go for a little extra credit;
set 10, I completed 4 reps. I think that was all I had. But pretty good shit for what should be a 'I don't know if I am going to finish this workout' type of stuff.

So, 165lbs x 4 reps. New rep max. New MAX MAX. I have never done 165 before, so yay me. It suggests a max around 190lbs. I used to snatch pull 155 pretty consistently... Why can't I snatch more?
Jan-Feb, we'll see what we can do about that!

I suck at Ring Dips

And presses generally.

What follows is Crossfit Full Circle's WOD from 11-13-08.
It took me 9:26 to complete, and I assure you that 6+ minutes of it was probably dips.


11-13-08 WOD from Full Circle on Vimeo.

Crossfit and the USMC

If you dig Crossfit, the USMC, freedom or just whatever...

check out OPERATION PHOENIX

Some in the community have endeavored to provide enough functional training equipment to serve the needs of every Marine (that's just over 200,000!).

Greg and Laura already donated their entire gym, that's right, the old 'HQ' is now part of Camp Pendleton.

Check out the video at the link to learn more.

Overhead Squat Progress

Here's towards the end of my second week on the Smolov cycle
It's seven sets of five with 155lbs, which is in excess of bodyweight at this point.
That is a great feeling.


Overhead Squats - Smolov Week Two from Full Circle on Vimeo.

Gymnastics Rings - MD USA

Check out the new rings offered by Muscle Driver USA

haven't tried 'em out yet, but the price IS RIGHT!

French Ne Waza vid

Here's Patrick Roux, Rokudan and 87 European Champion
talking frog talk about ground work fundamentals;