CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 12-05-2007, 02:55 PM   #1
Greg Privitera
Affiliate Greg Privitera is offline
 
Greg Privitera's Avatar
 
Profile:
Join Date: Nov 2007
Location: Moorestown  NJ
Posts: 2,293
gregulator

wsup all. I'm a 23 year old male student and mobile personal trainer in south jersey/philly. I've been lifting consistently for two years, but have a herniated disc l5-s1 that took me until this fall to get to near 100%. Squatting and deadlifting were out for a while. I just started learning the oly lifts with a coach 4 weeks ago, haven't used any serious weight yet. I eat a paleo diet and practice intermittent fasting (with fasted crossfit workouts). I've only done about 2 or 3 crossfit workouts so far. Should be fun (read: quite the learning experience) trying to manage training volume for both at once.

As of December '07, my stats and best lifts are:

5'10
188lbs
~10%bf

oly backsquat - 130kg
oly frontsquat - 115kg
powersnatch - 50kg
powerclean and jerk - 70kg

weighted chinup - bw+120lbs
weighted dip - bw+170lbs
deadlift - 375lbs (not too bad, takin' it easy on the back)
broad jump - 9'6
vertical jump - ~30"
bench press - 250lbs
military press - no idea
pushpress - ~200lbs

goals by next december:

180-195lbs
~8%bf

oly backsquat - 180kg
oly frontsquat - 150kg
snatch - 100kg
clean and jerk - 130kg

weighted chinup - double bw
weighted dip - +225lbs
deadlift - 495lbs
broad jump - 10' +
vertical jump - 35" +
bench press - 315lbs
military press - 200lbs
pushpress - 250lbs

I play ultimate frisbee in the warm months in PADA leagues. So my main goals are speed/endurance, and relative strength/power. I do my general lifting at an LA fitness, and won't be including olympic lifts into my WODs until my technique is very good. Great board, thanks!
  Reply With Quote
Old 12-05-2007, 03:07 PM   #2
Greg Privitera
Affiliate Greg Privitera is offline
 
Greg Privitera's Avatar
 
Profile:
Join Date: Nov 2007
Location: Moorestown  NJ
Posts: 2,293
Re: gregulator (aspiring weightlifting crossfitter)

Oly lifts, 12/5, 3pm

Block cleans:

40kgx4
50kgx3
55kgx2
60kgx2(x2)
70kgx2

Clean pulls:

60kgx4
70kgx3
80kgx3(x3)

Back squats:

60kgx4
70kgx3
80kgx3
90kgx2
100kgx2
110kgx2(x3)

Notes: Easy day. Coach says that I should be ready for some heavier weights in 2 or 3 weeks. For now we've only been going up about 5kg per. Gunna hit LAfitness this evening for a CF workout, but not sure what. Did weighted chin/dip max singles yesterday. Oly lifting tomorrow and friday.
  Reply With Quote
Old 12-05-2007, 04:49 PM   #3
Greg Privitera
Affiliate Greg Privitera is offline
 
Greg Privitera's Avatar
 
Profile:
Join Date: Nov 2007
Location: Moorestown  NJ
Posts: 2,293
Re: gregulator (aspiring weightlifting crossfitter)

December 5, 6pm, Crossfit style at LA fitness. Not fasted.

did two rounds of (this is a modified halo):

10 One-arm DB Press (55 lbs) [10 reps each arm] (skipped these second round)
10 One-arm DB Push Press (55 lbs) [10 reps each arm]
10 One-arm DB Push Jerk (55 lbs) [10 reps each arm]
10 One-arm DB Snatch (55 lbs) [10 reps each arm]
10 One-arm DB Swings (55 lbs) [10 reps each arm]
10 One-arm DB Floor Press (55 lbs) [10 reps each arm]
10 Burpees
10 Medicine Ball Slams

Time: 20 minutes

Followed by some external rotation/rear delt work.

Notes: arms shaking
  Reply With Quote
Old 12-06-2007, 07:57 AM   #4
Greg Privitera
Affiliate Greg Privitera is offline
 
Greg Privitera's Avatar
 
Profile:
Join Date: Nov 2007
Location: Moorestown  NJ
Posts: 2,293
Re: gregulator (aspiring weightlifting crossfitter)

Thursday, December 6th, 9am. Chinup strength work.

Chinups:

bwx5
+25lbsx4
+45lbsx3
+70lbsx3
+70lbsx3 (supersetted with 5 "speed chins")
+70lbsx2 (supersetted with 5 "speed chins")

some band pullaparts and thoracic spine mobility stuff.

Notes: Not as strong as I usually feel, but I did max these two days ago. Ate a huge meal of mexican food last night (un-paleo of course). Probably don't need to eat til dinner tonight.
  Reply With Quote
Old 12-06-2007, 01:18 PM   #5
Greg Privitera
Affiliate Greg Privitera is offline
 
Greg Privitera's Avatar
 
Profile:
Join Date: Nov 2007
Location: Moorestown  NJ
Posts: 2,293
Re: gregulator (aspiring weightlifting crossfitter)

Thursday, December 6th, 2pm. Oly club.

Snatch balances:

30kg x3 (x2)
35kg x2 (x2)
40kg x2 (x3)

Jerks:

40kg x3 (x2)
50kg x2 (x2)
60kg x2 (x3)

RDLs:

70kg x3
80kg x3 (x2)


Notes: Coming onto the balls of my feet a bit at the bottom of the snatch balances. Also need to get my back knee lower in my jerk.
  Reply With Quote
Old 12-07-2007, 03:06 PM   #6
Greg Privitera
Affiliate Greg Privitera is offline
 
Greg Privitera's Avatar
 
Profile:
Join Date: Nov 2007
Location: Moorestown  NJ
Posts: 2,293
Re: gregulator (aspiring weightlifting crossfitter)

Friday December 7th:

11am. (outside)

24 degrees but went outside, ran around, threw some med balls, etc. sprinting in the cold is hard.


330pm. (Oly Club)

Power snatch:

30kgx4
40kgx3(x2)
45kgx2
50kgx2(x3)

Clean and Jerk:

40kgx4
50kgx3(x2)
55kgx2
60kgx2
65kgx2(x3)

Back squat:

50kgx4
70kgx3
80kgx2
90kgx2
100kgx2(x3)


Squat cleans (first time I've tried these):

70kgx3(x4)

Notes: Felt awesome today, finally not feeling "run down" in the legs. Squats went up a lot faster than usual. Got under my cleans for the first time, feels really good.
  Reply With Quote
Old 12-10-2007, 02:32 PM   #7
Greg Privitera
Affiliate Greg Privitera is offline
 
Greg Privitera's Avatar
 
Profile:
Join Date: Nov 2007
Location: Moorestown  NJ
Posts: 2,293
Re: gregulator (aspiring weightlifting crossfitter)

Monday, December 10th, 3-4pm. Fasted since last night. Oly club.

OH squats:

30kgx4
35kgx3(x2)
40kgx2(x3)

Block Snatches (full snatch for the first time):

30kgx3
35kgx3(x2)
40kgx2
45kgx2 (x4) Missed a rep on 2 of these four sets. Lost the bar forward (balance issue, not throwing the bar back far enough)

Snatch pulls:

70kgx4
80kgx3
90kgx3(x2)
90kgx2

Front squat:

50kgx4
70kgx3
80kgx3
90kgx2
100kgx2(2) these felt good so...
110kgx2 (personal best for a double)

Notes: Felt really good today. Full snatches are a bit scary but fun. Gotta shrug harder. I think my body/CNS is now used to the frequent heaviness, legs are actually feeling strong.
  Reply With Quote
Old 12-10-2007, 04:12 PM   #8
Greg Privitera
Affiliate Greg Privitera is offline
 
Greg Privitera's Avatar
 
Profile:
Join Date: Nov 2007
Location: Moorestown  NJ
Posts: 2,293
Re: gregulator (aspiring weightlifting crossfitter)

Monday, December 10th, 5pm. First Fran (continued the fast).

21-15-9 of

95lb Thrusters
Chin-ups

Time: 10 minutes

Did some rear delt flies and skin the cats.

Notes: Hard stuff. Contrast shower post-workout, then 1lb of meatloaf, broccoli, and a pear at 5:45. Still mega-hungry. Last set of chins was so broken, thrusters were 6/3.
  Reply With Quote
Old 12-11-2007, 09:20 AM   #9
Kelly Frankson
Affiliate Kelly Frankson is offline
 
Profile:
Join Date: Oct 2007
Location: Vancouver  BC
Posts: 18
Re: gregulator (aspiring weightlifting crossfitter)

Hey Greg, I'm also an aspiring weightlifting crosssfiter who used to play a lot of ultimate frisbee (I was playing 6 days a week and quit when I went back to school to do my MBA and just never really got back into it).

Never touched olifting until I started crossfit 15 months ago, fell in love with it, went to an olifting cert last september and for the past two months have been training with an olifting coach. Taking the olifts out of the WODS (I still do high metcon WODS, just no olifting ones), and taking the time to break them down and work on them piece by piece under the watchful eye of an experience coach has made a HUGE difference. In the past 2 months my max snatch has gone from 35kg to 52kgs and my max clean and jerk from 50kg to 70kg. at the end of January I'm going to attend my first olifting competition and hope to Snatch somewhere in the 55-60kg range and Clean and jerk 75-80kg. (28/f/135lb)

good luck with your olifting progress!

kel
  Reply With Quote
Old 12-11-2007, 11:37 AM   #10
Greg Privitera
Affiliate Greg Privitera is offline
 
Greg Privitera's Avatar
 
Profile:
Join Date: Nov 2007
Location: Moorestown  NJ
Posts: 2,293
Re: gregulator (aspiring weightlifting crossfitter)

Quote:
Originally Posted by Kelly Frankson View Post
Hey Greg, I'm also an aspiring weightlifting crosssfiter who used to play a lot of ultimate frisbee (I was playing 6 days a week and quit when I went back to school to do my MBA and just never really got back into it).

Never touched olifting until I started crossfit 15 months ago, fell in love with it, went to an olifting cert last september and for the past two months have been training with an olifting coach. Taking the olifts out of the WODS (I still do high metcon WODS, just no olifting ones), and taking the time to break them down and work on them piece by piece under the watchful eye of an experience coach has made a HUGE difference. In the past 2 months my max snatch has gone from 35kg to 52kgs and my max clean and jerk from 50kg to 70kg. at the end of January I'm going to attend my first olifting competition and hope to Snatch somewhere in the 55-60kg range and Clean and jerk 75-80kg. (28/f/135lb)

good luck with your olifting progress!

kel
Awesome improvements in two months. Did you have to "unlearn" very much?

Good luck in your competition, I hope to do one in February or so. I'd like to total over 180, but I mostly want to get some experience under my belt.

(6 days a week is a lot of frisbee)
__________________
my workout log
My Affiliate
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 05:29 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.