The Wolverines Log

[Jordan Derksen]

Wednesday 04.13.11
ME Overhead Press
5-3-2-1-1-1-1-1-1
85-115-135-145-150-155-160(PR)-165(PR)-170(PR)-175(f)

Good day. Huge PR on press by 15lbs. Very excited about that.

Assistance Work
Sitting DB Shoulder Press @ 35lbs
3x15
Weighted Ring Pushups w/ rings 4" below feet height and w/ 25lb
3x10
Bent Over Row @ 135
3x10
Toes to bar
10-8

Since I hadn't done some of these exercises in a long time I was very happy with my weights. I kind of arbitrarily picked them but they ended up being perfect as I would just barely hit failure or be 1 rep away on the last set. Feeling really good in the gym. Going to do WOD 11.4 on saturday at Prairie CF, really looking forward to giving this one a go.

[Jordan Derksen]

Thursday was off. Got a little sick an basically didn't eat for a day. Glad it went away fast though especially with all the new numbers I'm hitting. Wrote 2 exams in the past two days. 2 more to go.

Friday 04.15.11
Gymnastics Warmup
5 Sets:
3 L-pullup
2 Wide Grip bar Muscle Up
3 Sets:
4 Wall Handstand Back Raise
12s L-Sit Hold

On the handstand back raises I had to kick my feet off the ground to get some momentum going. On the way down I would try to drop my legs slow and controlled.

Olympic Lifting Day
Power Snatch: 10x2 @ 75% with 60s rest between sets.
150lbs for all sets.
Power C&J: 10x2 @ 75% with 60s rest between sets.
190lbs for all sets.

Love Olympic lifting. So does my body. I can feel it when I don't do it weekly. We'll see how one day a week plays out for it. I may add another day depending on how I feel. I also may add squats in on this day. I didn't do any today because I'm hitting Open WOD 11.4 tomorrow at Prairie CF. Wanted to save the legs. So looking forward to tomorrow.

[Jordan Derksen]

Saturday 04.16.11
Sectionals Open WOD 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

97 reps

Got so close to 1 round. Finished the burpees fast and OHS were okay though they are a weakness in a sense. Did a couple sets of around 7 reps for those until I finished. The muscle ups were okay until I hit 96 reps. Then I failed a few and just couldn't get it. Jumping up and working into a false grip wastes so much energy I'm wondering if it wouldn't actually be easier in the long run to just do no false grip. So I'm thinking I'm going to tackle that over the next while and see how they feel. Pretty happy with my score but with the time I had left over I should have gotten 1 round + some burpees. The burpees were easy so I coulda gotten a bunch done had I gotten back there.

Thanks to Prairie CF for hosting me and Tyson today, it's much easier not having to take a video and upload it.

[Jordan Derksen]

Monday, 04.18.11
ME Back Squat (Low Bar)
5-5-3-2-1-1-1-1-1
135-225-275-295-315-335-345-350(PR?)-350(f)

Assistance
GHR: 2x10
Hip Thrusts: 1x20 with 45lb bar
Sled Dragging: 225lb for ~60m
Weighted Abmat Situps: 2x15 with 45lb DB

I had spotters for my 350 the first time. The one spotter accidentally bumped the one side so it tipped and the other guy straightened it back out as I stood up. They said they barely touched it on the way up so I may have legit got it. I tried it again and it just wouldn't go. GHR's were slower tempo with no momentum this time as well as holding my arms up at my chest. Put less weight on the sled drags this time and stood up straighter while walking. Hit the hamstrings way harder. I've searched the internet everywhere, I really wish someone would actually explain how much weight to use, how fast you should go, etc. If I can't figure it out soon I'm just gonna dump it and do more sets of assistance stuff.

[Jordan Derksen]

Tuesday, 04.19.11
Gymnastics Warmup
5 Sets:
3 Freestanding HSPU with head hitting a 4" mat
10s Frog Stand on parallettes.
3 Sets:
5 Pistols each leg
3 GHR


"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

1:47, 3:00, 3:47, 4:10, 3:39

Very tough workout. Blew through first round and fought off feeling like I had to puke the rest of the time. Seeing good results already from the more advanced workout. It's less tiring all the time and the movements are getting easier even though I've only been at it for 2 weeks.

Took a look at the last two Open workouts. 20 minutes is a long time but I'm glad they had a longer duration one in there. I like the 145lb power cleans and T2B. Those are good movements for me. I'll probably try to get them both done in the next week and a bit.

[Jordan Derksen]

Wednesday 04.13.11
ME Overhead Press
5-3-3-1-1-1-1
85-115-135-155-165-175(f)-170

Matched last weeks PR. Struggled for a longer period of time on the 175 though. 165 went up like butter.

Assistance Work
Sitting DB Shoulder Press @ 40lbs
15-10-9-8-3
Weighted Ring Pushups w/ rings 4" below feet height and w/ 30lb
2x10, 4, then 11 unweighted
Bent Over Row @ 145
3x10
Weighted Abmat Situps w/ 45lb DB
2x15

Tried to go up in weight for assistance. The 40lbs was a bit of a challenge. Though there's a chance it may have been 45. I did an extra set in order to keep volume the same. Also on the ring pushups the silly weight belt came undone and dropped the weight so I just cranked out a bunch at bodyweight to finish it. I'm starting to miss regular CF workouts now. Wondering if I'll stick this conjugate system out for the full 9 weeks or not.

[Jordan Derksen]

Saturday 04.23.11
CrossFit Games Open 11.5
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

9 rounds + 5 PC = 275 reps

Was shooting for 300, didn't quite make it. Gym was closed yesterday so I couldn't get in any Oly lifting. Going home this next week after my last exam monday, not looking forward to filming this last workout.

[Jordan Derksen]

Monday, 04.25.11
ME Back Squat (Low Bar)
5-3-3-1-1-1
135-225-285-315-345-355(f)

GHR: 2x10

then:
5 rounds for time:
5 Power Snatch, 135lb
5 Box Jump, 30"
5 Bar Muscle Ups

12:00

So looks like I haven't PRed on squats all 3 weeks now. Very finnicky movement. I did the GHR an then really didn't want to do the other assistance stuff. I figure since I'm switching programs next week anyway I just made up a short metcon. It was fun. Snatches were easier and bar muscle ups were harder than I thought.

[Jordan Derksen]

Wednesday, 04.27.11
ME Overhead Press
5-5-3-1-1-1-1
85-115-135-155-165-175(f)-170(f)

Stupid day. 165 went up so easily I thought I for sure had 175 so I just went for it. Afterwards dropped to my old PR an it just didn't go. Then for assistance I did:

J.T.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

15:05 (PR)

Hadn't done this since last May. I'm now about 15 pounds heavier and my old time was 19:34. I'm okay with that. I wanted to be around 10 minutes though. Looks like I still have lots of work to do on my pressing. First set was awesome for HSPU, then second set was in 3's with the last in doubles and singles. Rest was easy. Still can't believe how some guys do this in like 4 minutes. I'll get there soon. Good workout.

[Jordan Derksen]

Sunday, 05.01.11
CrossFit Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups...

99 total reps.

Haven't worked out for a few days. Got sick and couldn't eat. Getting back on track now and considering the last couple days I'm really happy with that. Wished I could have broken 100 though. In my region the placing at 99 reps was 84... the placing at 108 was 46. Every rep counts no doubt. Starting Mikesgym.org tomorrow to begin a new training year, looking to next year to come back stronger and faster and make regionals.