CrossFit Level 1 Certification Course

Mon 22nd December

This past weekend my wife Sarah and I were in Charlotte participating in our first CrossFit certification course. 

Firstly lets backtrack. I discovered CrossFit about 6 months ago while looking for some alternative training following my first kettlebell meet in Michigan last August. I wanted to take a little time off training the k-bells following the rigorous training build up to the meet so that I wouldn't get burnt out. I had heard of CrossFit, but never really looked into it previously. I was immediately surprised upon studying their website at how freely they offered information. This was definitely a new concept and something I had never seen before. I was intrigued so I studied the site......a lot. The more I read the journals and watched the training videos the more impressed I became with coach Glassman, his CrossFit coaches and their program. I wanted in. 

Then came my first CrossFit workout. Now I consider myself to be a top tier athlete, I have played basketball at a national level (high school), rugby at a international level (college) and I am now climbing the ladder in the sport of kettlebell lifting. So when I read that CrossFitters are the fittest people on the planet, being the competitor I am I thought well we'll just have to see about that? Anyone who has done a CrossFit workout as prescribed at full tilt (high intensity-threshold) will know that the sessions are always extremely intense and will smoke you if done correctly. However, at first glance on paper some CF workouts don't always appear that difficult. As most discover assuming their going to be easy is a big mistake! 

My first CF workout was "Cindy" which is:

As many rounds as possible in 20 minutes of:

-5x pull-ups

-10x push-ups

-15x air-squats

I went in knowing that CF athletes had hit upwards in the number of 20 rounds on this workout so my goal was to hit 20 or more. Lets just say things didn't go as planned. I didn't even make it 20 minutes, I was roasted after 15! I don't even remember how many rounds I got but it certainly wasn't 20. This was a huge wake up call for me, maybe I wasn't as fit as I thought. After a little soul searching I came to the realization that I am an extremely fit individual, I'm just wasn't presently fit by CrossFit standards which means I am lacking in certain area's under their definition of fitness which includes: cardio/respiratory, endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. Put simply the CF goal is to "improve their athletes work capacity across broad time and modal domains." So it was clear to me what had to happen. I had to attack the CF WODS (workouts of the day) head on until I was fit for CF and thats what I did. 

After a month or so following the main site WOD's, much muscle soreness, in depth study of the CF Journals and video lectures as well as buying into the CF diet prescription (the zone diet) I was a different animal. I went from surviving the workouts to thriving in them and posting good times and numbers (i've now hit 22 rounds, going the full 20 minute on the "Cindy" workout), dropped 10 pounds-which wasn't planned or needed, but I wasn't worried because I was lighter, but stronger and fitter than ever before. An unexpected bonus was when I returned to my kettlebell lifting regimen my rack position was vastly improved at this lighter body-weight and instantly began posting bigger numbers! I have been in this business for many years and consistently worked out since the age of sixteen trying all different methods of training, but never before had a experienced such a rapid and astounding increase in my level of fitness. I was sold!

Next I began introducing the CF training methods to my clients in a gradual manner, firstly the movements and then as they became more proficient I started increase the intensity level. Again I saw clear and measurable improvements in my clients performance even though I wasn't sure they liked the fact that their workouts were gradually getting tougher and that they were constantly be timed! Sorry Guys, but it's for your own good! Check out some of the wreckage from recent workout's below, it's not pretty!!

Jumping forward a little I saw on the CF website that there was to be a certification course hosted at the CrossFit Charlotte facility. I wasn't going to miss this opportunity, I immediately signed up both myself and my wife Sarah. 

So December 19th came and Sarah and I headed to Charlotte CrossFit for our first CrossFit experience.

It was cool walking into an actual CrossFit facility for the first time, it was just as I had imagined it would be-wide open, no frills, nothing but free weights, kettlebells, pull-up bars, rings, med balls, rowers, GHD's and so on. Everything you ever need for kick ass Constantly Varied, High Intensity, Functional Movement workouts! 

We didn't realize how big the cert was going to be going in, but as it turns out there were about 70 participants. As we settled into our seats it was cool to see that a lot of the coaches I have become familiar with watching on the CF journal website were in attendance to instruct us. It was a little intimidating at first, Sarah and I seemed to be the only ones there not coming from a CrossFit affiliate, but I wasn't worried I was just keen to see what the CF coaches had to offer and also to hit my first workout to see how I would measure up against these hardcore CrossFitters!

The Coaches were great and the lectures informative and practical coaching sessions offered some useful application strategies. I like the CF method of instruction, its pretty regimented, almost like being in the military. They circled us up in groups and drilled each movement over and over until they were satisfied. This was a little more in your face than my current method of coaching, but I liked it and it is definitely effective! To top off the great instruction and well prepared movement progressions each coach I worked with was full of personality and passionate about what they were teaching, which I believe is a hugely beneficial trait to possess if you wish to be a good and successful trainer.

Out of respect for the CrossFit program I don't feel I should give away details about the actual course content, but to anyone who is interested in improving as a coach or trainer this is definitely a worthwhile investment. I have been a trainer for over 8 years done numerous certifications and I still walked away a lot wiser!

The weekend was quite an intense and exhausting experience. The coupling of numerous lectures split up by practical instruction and movement drills was taxing in itself. This was topped off with what the coaches liked to call our "little treats" (a CrossFit Workout) at the end of every morning and afternoon session was a recipe for unparalleled muscle soreness as the weekend materialized. 

I'll just tell you about my least and most favorite workouts. The worst for me was the shortest one that we did. The 'Tabata Squat' workout. I've done tabata's in the past, but they had an added little twist for us. This was to be what they call 'double bottom tabata's!' For those of you who are unfamiliar with the tabata method its simply 20 secs of all out effort followed by 10 secs of rest repeated continuously for 8 intervals (4 mins). Sounds easy huh, try it you'll be surprised! 

So what's a double bottom tabata I hear you ask? Well...I shall tell you. The only difference is that you're "10 secs rest" is spent at the bottom in a isometric squat (hips below knees, hands and chest as high as they can go, with a perfectly maintained lumbar curve), sounds like good times eh? Well let me tell you it sucks big time! My legs didn't recover the whole weekend after that. This workout is only effective however if you go all out every time, it is a lot easier if you pace yourself, so if you try it-go balls to the wall! For an example of pace, on my first interval I hit 23 squats and my lowest number was 15. 

My favorite workout was the famous "Fran"! The coaches joked with us all day about doing this workout, but no one believed it would actually happen. Then at end of day one when everyone was smoked both physically and mentally from their efforts, the quads still quivering from tabata's, the coaches decided we had earned our final "treat" of the day and that would be:

"Fran"

21-15-9 reps for time of:

-Thrusters @ 95#

-Pull-Ups

One of the things I love about CrossFit is that its working out, but it's unique. Each workout is a competition in itself - against the others hitting the WOD, against the clock and most importantly against yourself. How far can you push your limits? How long can you maintain your technique at your threshold of intensity in order to achieve your optimal performance?How strong mentally are you? It's unbelievable the way you feel before hitting a WOD, its just like when I was playing rugby at the high point in my career, the feelings you get before walking out in front of a packed crowd. That feeling of nervous anticipation, like your going to throw up or pass out. It feels as if time stands still for a moment, its terrible and yet wonderful at the same time, but it's precisely that feeling that lets you know you ready! 

This experience was awesome for me, never before had I hit a workout in this kind of atmosphere before, with so many die hards all around me ready to give it their all - blood, sweat and tears to the finish, it was unreal! The actual workout is kind of hazy to me I just remember 3-2-1-go and I went! I blew through the first 21 thrusters and pull-ups with ease then it was time to go to work! I think I hit one break in the set of 15 thrusters and broke the pull-ups into 3x 5. The final round was rough, just got through the 9 thrusters and it was 9 pull-ups to finish, this was where I fell apart. I think I hit maybe 5, then had to do the rest in singles. I actually hit about 12 pull-ups in this round but Mike (CF coach) gave me 3 no counts for not getting my chin completely over the bar, which was right on his part and I thank him for it (keeping me honest). It sucked for me nonetheless and cost me on time., but that shows room for improvement. I finished in 5:24 which I was really happy with. I had only done Fran once before and my time was I believe 8 minutes, so a huge improvement and I believe I had the 4th or 5th fastest male time overall.

If you wish, you can check out my workout on You Tube, my channel is: theedgefc.

Below is me roasted as can be following my new PR on Fran. Notice the lack of shirt. If you have seen any CF videos you'll have notice it is very rare that guys doing CF workouts wear shirts. I don't know exactly why this is, maybe they don't want to mess up their T's, they want to be lighter for their pull-ups or they are trying not to sweat, I don't know... but it seems to be a trend forming. So before the workout I saw loads of the fella's started de-shirting and I turned to Sarah and said "I have to go shirtless!" She was like "No!" I said "I'm in a CF gym with 70 other people about to hit Fran as hard as I possibly can! I may never have be in a situation like this again, I'm gonna experience it to it's max! The shirts coming off!" 

In summary, This was an awesome experience! I would encourage anyone who is serious about their training and that of their clientelle to seriously consider attending a CrossFit certification, it's very worthwhile. I've been a trainer for a long time, hold many certifications and have attended many seminars, but without a doubt for me personally CrossFit program, seminars and coaching methods are second to none, especially with regard to their methodology, application and program design.....I could go on.  

I would like to give special thanks to all the CF coaches that provided top quality lectures and great practical coaching especially Chuck for spending time to discuss program design with me, Andy for coaching me to my first muscle-up within 15 minutes and also to the head coaches Pat and Nicole for putting on such a well organized program, seventy people is a lot to deal with, it was impressive how smoothly things ran-awesome job guys.

"The Magic is in the Movements!"

Finally, I would like to say congrats to all the newly certified CF coaches for enduring this challenging weekend and giving it your all in each and every workout! I would especially like to say how proud I am of my beautiful wife Sarah for doing such an awesome job at the certification. Sarah you are becoming quite an athlete and your going to make an excellent trainer! I love you sweetheart and I am so thankful I got to share this experience with you.

 Look out world Sarah G. is "Certified" and your workout is her warm-up!

AKC Southeast Kettlebell Sport Championships

Mission Accomplished!

This past Saturday (December 13th) was the American Kettlebell Club Southeast Kettlebell Sport Championships. Held at Scott Shetlers Atlanta Barbell & Kettlebell Club.  

Firstly, I would like to extend my thanks to Scott Shetler for offering such a great venue for the meet, your facility proved to be the perfect setting for what became an outstanding kettlebell meet. It was great meeting you Scott, you're a top bloke!

This competition was just littered with inspirational performances from some outstanding kettlebell athletes. I could write an essay on this weekends events, however, my time is limited of late so I'm gonna plough out as much detail as I can in a short space of time. I apologize if some of this is gibberish!!

My Performance

For those of you who read my blog leading up to the meet, you'll remember my goal was to achieve my World Kettlebell Rank VII in both the traditional (jerk/snatch) and the long cycle in the men's 75kg weight class. As it turned out I went one better and achieved Rank VI in both, so I was a pretty happy camper! 

The Jerk @ 2x 24kg's

My previous best jerk set was 48 reps in 8 minutes. In Atlanta I hit 67 reps and went the full 10 minutes. I was actually working toward 60 reps @ 6 rpm's, but the pace actually felt slow and I was so comfortable in the rack that I was able to up the tempo the last two minutes. I have to admit I did get a fairly big nudge from big Ken Blackburn though. All I could here the last to minutes was "come on Ross, up the tempo you've got plenty in the tank!" And in the last minute he hit me with "Again Ross, pop it!" Every time I came down into my rack position. I probably owe a couple of my final reps to you Ken, for that I thank you, you're a top man!

The Snatch @ 24kg's

Following the jerk I knew that I would be able to achieve my Rank VII fairly comfortably, only requiring 83 reps. So I decided to shoot for Rank VI instead which meant I needed to hit 96 snatches. I knew it would be tight but I figured just go after it and get what I could get! Thankfully I scraped my way to 98 reps and it wasn't pretty at the end. I was hoping for at least 60 reps on my right as I knew my left snatch would probably only be good for 30-40, but I was done on the right by 54 and had to switch. From here on out it was a case of batten down the hatches and hold on! Thanks to great support from the crowd and some excellent coaching from Cate Imes I eked my way to 44 reps on the left before I had  to call it a day. Thanks for the advice Cate, it is much appreciated. 

It was rough, but thankfully I was successful and I escaped with no hand tears, which set me up nicely for my strongest event, the long cycle. 

The Long Cycle @ 2x 24kg's

Saved the best for last, my favorite! My confidence was high by this point and I felt strong going into this event. My plan was to go 4 rpm for the full 10 minutes which would give me 40 reps and Rank VII. However, I knew that I only needed 45 to make Rank VI. I stuck to the game plan until about 8 minutes and then started increasing my work rate a little, but I miss judged a little and found myself at 40 reps with only about 30 seconds remaining so it was overdrive time! I was the final lifter on the platform so all eyes were on me and they knew what I was after. The support was phenomenal, they cheered me on right to the final buzzer and I wasn't about to let them down. I somehow managed to squeeze in those final 5 just in time and it was just an awesome feeling! So my final count was 45 reps giving me my Rank VI. 

What a day, it couldn't really have gone better for me, good times. To cap it off my numbers in both the traditional and long cycle were good enough to give me 1st place in both events.

Inspirational Performances

First mention has to go to the Ice Chamber team of Steven, Maya, Jess, Sara, Heidi and Surya who as usual put on a clinic with respect to lifting technique and definitely displayed the coolest lifting shoes of the day, those Nike's are badass! Congrats to Maya, Jess, Sara, and Heidi on achieving the WKC Rank of Candidate for Master of Sport, an outstanding achievement! And to Steven and Surya on you're great performances and new PR's.

Left: Steve and I chillin between lifts. Below Me and the Ice Chamber Girls 

                                

Marty Farrell put on a gutsy display in the long cycle, just missing his Candidate for Master of Sport ranking by one repetition, but its only a matter of time now, I'm sure he'll hit Master of Sport at the Arnold in March. Marty is just an enigma when it comes to kettlebell lifting, I was just in awe watching him hit 43 reps with the 32's at a body weight of less than 70kg . He's a massive inspiration to me being a lighter lifter, gives me hope that I can perhaps one day hit some decent numbers with the those hefty 32's!

Me and my main man Marty....

giving it the double over hug!!

Andrew Durniat is just a monster! He made a valiant attempt at becoming the fist American to snatch the 32kg bell for 100 reps per arm, but unfortunately it just wasn't his day. 139 snatches with the 32 on an off day is a quite an accomplishment in itself! I know Andrew was disappointed, but it's only a matter of time. I for one felt honored and privileged to be there watching his attempt at making history, and even though it was not 200 reps it was still an unbelievable set!

Andrew on his way to 139 as the legend Valery Fedorenko watches on...

My student and fellow Team Edge member Dianna Pendleton definitely deserves a mention and plenty of praise. It was hard enough for Dianna to get up on the platform at all, she's a fairly shy individual so that was an accomplishment in itself. I can remember the last thing she said to me prior to her first lift "Do they have a vomit bucket, I think I'm gonna puke!" I told her she's was gonna be fine as I backed away a few paces. And she was more than fine as it turns out. Dianna finished 1st in the women's masters division in both the traditional and the long cycle for her weight class with the 12kg k-bell. She achieved WKC Rank V for traditional with I believe 86 jerks and 100 snatches, Dianna previous best on the snatch was something like 40 reps so that was unbelievable.

I am so proud of you Dianna, you have always been a pleasure to coach with a willingness to learn new things. It has been wonderful watching you grow as an athlete and a person over the past year or so. This is only the beginning for you, I have high expectations for your future and I'm proud to have you as a member of my team.

Man so many wonderful performances, I could go on and on. Congratulations to everyone on their awesome performances - all the wells family, especially little colin who was just unreal for such a little guy, and thanks colin for keeping my son Brayden company during the day. The CrossFit girls Sara and Tracy, you guys are maniacs! Great lifting from P-Hump, C-Duff, Mike Sherman, the list goes on and on. Terri Parker awesome display in the long cycle, it was great seeing you again. I could go on, if I forgot anyone I apologize. All I can say is safe to everyone did themselves proud.

Special Thanks to...

-Scott Shetler and family for putting on such a wonderful event

-Everyone who made the meet possible, that helped organize and run the event including: Lorraine, Cate, Ken, Matt, Nico, Valery and Eric. You guys are awesome, thanks for all that you are doing to help grow this amazing sport.

If I forgot anyone, my apologies. 

Thanks to everyone for making this such a memorable weekend and a special thanks to my wife Sarah who even though she was too sick to compete still came out to support me with a smile on her face, I love you sweetheart. And to my son Brayden for being my inspiration and for being such a good boy all day at the meet (well for the most part anyway). I love you mojo.

My shy little boy pulling a fish face while his highly trained body guard Chris (Dianna's son) watches on to make sure all is as it should be!

Hope everyone had a safe trip home, hope to see you all at the Arnold in March!  

  

Road to Atlanta (Day 16 & 17) Show-time Tomorrow!

Thursday 11th December

Training Log [day 11]

Complete rest today. Felt crappy all day, don't know if it's lack of sleep, the antibiotics, anxiety about the chance of getting sick or some anxiety about the competition? Probably a a little of each. Just trying to stay positive right now and fighting to stay healthy, one more day to go.

Friday 12th December

Training Log [day 12]

Complete rest again today. I feel way better than I did yesterday at the moment. Just got to get through this morning at work then its time to gather my things and head to Atlanta. Got a much better night's sleep last night, thankfully Sarah slept through the night and I only had to get up twice with my son Brayden. 

Physically feel pretty good, I weighed in at 163# first thing this morning so I'm right about where I should be with regard to my weight. Shoulders are a little tender, but I'm not too worried about that, it was the same in Michigan and I didn't feel them on the day.  

The day before is always tough for me. I am always torn between complete rest and hitting a few reps with the k-bells just to keep a feel for the weight. Last time I hit 10 reps of each movement the day before. I'm going the other route this time, complete rest until my warm-up tomorrow. 

So that's it guys, the work is done time now to see what I can do. Atlanta here we come!

Road to Atlanta (Day 15) Bad Day!!

Wednesday 10th December

Training Log [day 15] 

Today was my last day lifting the k-bells until Saturday. I just wanted to hit a light workout to keep my feel for each movement before allowing my body to rest.

The Workout:

Jerk @ 2x 24kg's

-3 mins @ 6rpm (18)

Snatch @ 24kg's

-3:30 mins @ approx. 9 rpm (25/25)

Long Cycle @ 2x 24kg's

-3 mins @ 4 rpm (12)

Jump Squats @ 2x 24kg's

-3x 70 reps

*The workout felt good, I can tell it's time to rest though. My body felt a little tired today, but there were other contributing factors to that. 

Here's the Bad Part of my day

Let's back track a little. On Sunday night my 3 year old son fell ill which meant no sleep either Sunday or Monday night. We found out on Monday that he has a virus and an ear infection so we got him some antibiotics an he was far better on Tuesday. 

Tuesday night my wife Sarah became very sick and so it was another sleepless night for us. We found out this morning that she has some type of infection similar to strep-throat and she is really struggling! I feel so terrible for her after all the hard work she has put in it looks very unlikely that she will be able to compete on Saturday, and even if she recovers quickly this bought of sickness will undoubtedly affect her performance. She's devastated and I am just heartbroken for her. 

As if this isn't bad enough, the doctor's told us that the likely-hood that I will pick this up from her is very high! So i've also had to take a dose of antibiotics in an attempt to ward it off. Anyone that knows me knows that I hate to take anything, so this really sucks for me. Unfortunately my choices were to not take any medicine, hope for the best and risk getting sick and miss the event or to take the medicine (still with a chance of getting sick) and hope it doesn't affect my performance on Saturday. Not great options there! So I've got 2 days to try and stay healthy. Should I win this battle next challenge is to get my mind right, forget about this week and just go for it on Saturday. 

Wish me luck!

Road to Atlanta (Day 12, 13 & 14)

Sunday 7th December

Training Log [day 12]

Took a rest day today, my Mum flew in from Wales to visit us this week and this was her last day so we skipped the workout and spent some quality family time instead. 

Monday 8th December

Training Log [day 13]

Decided to make this my last day hitting timed sets so that I can hopefully come in fresh and ready to smash it in Atlanta on Saturday!

The Workout: Jerk @ 2x 24kg's

-8 mins @ 6 rpm (48) 

*This is a PR for me with regard to both time and reps. I've gone 8 minutes before but @ 5 rpm's (40 reps) and my previous best rep count was 44. I felt strong and could have gone the full 10 minutes, but thought I'd be better served saving it for Saturday. After all it's irrelevant if I hit my mark here and then fail to do so in Atlanta. 

Snatch @ 24kg's

-5 mins @ approx. 14 rpm (40/30)

*This was the best I have felt snatching so far, which leaves me a little happier going in to Saturday. I could have gone 50 on the right and possibly 40 on the left, but was cautious because a hand tear would be devastating right now. 

Jump Squats @ 2x 24kg's

-3x 70 reps

I'm fairly confident about all my lifts right now. If I hit my mark and get 60 Jerks on Saturday that will leave me with 90 snatches to get my VII Rank, which I think I can get. Hitting that number without tearing my hands is the key though as a hand tear will severely impeded my hopes of a ranking in my strongest event the long cycle. 

So that's it, the hard work is done. It will all come down to what happens on Saturday now. How well I perform will depend on how good I feel, how I deal with the nerves and how well I can execute. 

I'm ready. 

Tuesday 9th December

Training Log [day 14]

The Workout: Light Cardio

Just some cardio today. The final challenge of my training is going to be making weight (165#/75kg's). I've been walking around at between 168-170# so I'm just trying to trim down a little to lessen the worry on the day. 

-10 minutes Elliptical

-10 minutes Stationary Bike

-10 minutes Summit Trainer

-10 minutes Running on Treadmill

-500x Jump Rope (single unders)

*Weight following the workout was 164# so that's good, at least I know if I weigh a little heavy  on the day I should be able to shed a few quick pounds if need be.

Road to Atlanta (Day 10 & 11)

Thursday 4th December

Training Log [day 10]

No k-bells today, decided to just hit some conditioning. Wanted to avoid any pressing movements to rest my shoulders, so I just performed two short workouts.

Workout #1

5 rounds of:

-10x alternating lunges with 1 50# dumbbell

-15x overhead dumbbell swings @ 50#

*My time was 3:35

Workout #2

5 rounds of:

-10x med-ball power cleans @ 20#

-25x jump rope double unders

*My time was 7:41

Friday 5th December

I was joined for my workout today by one of my clients/students Dianna, who I feel deserves a mention for all the hard work she has done in preparation for her first k-bell meet. Dianna has only been using the international size (12kg) k-bell for a couple of weeks and has already hit a couple of 10 minute sets, including today where she got another PR in the jerk going 10 minutes @ 6 rpm's (60 reps)! Congrats Dianna, you're going to do great things in Atlanta! I'm proud of you!

While I on the subject of congratulating people I would also like to mention my mention my beautiful wife Sarah who will also be competing for the first time in Atlanta. Sarah has also just begun lifting with the 12kg and this week hit here first 10 minute set in the jerk @ 5 rpm's (50 reps). Congratulations sweetheart, you never fail to amaze me! It's so awesome being able to share this with you, I love you.  

Training Log [day 11]

Huge Breakthrough Today!! I completed my first ever 10 minute set with the 24's today, and even more satisfying than that, it was Long Cycle! 

The Workout: Long Cycle @ 2x 24kg's

- 10 mins @ 4 rpm (40 reps!)

*Note my previous best long cycle was 6:17 and 28 reps back in Michigan in August. I am a pretty happy camper right now! Along with my joy however comes the conundrum. Should I now focus on the LC in Atlanta and perhaps go for a VI (45) or V (51) Rank? Or do I still compete in the jerk/snatch traditional event prior to the LC and go for my VII Rank in both in light of my less than impressive recent snatch lifts? With which comes the risk of hand tears before I get to my strongest lift, the LC. What to do.....

Snatch @ 24kg's

-5:30 mins @ approximately 12rpm (35/28)

*Felt a little better today, which was surprising following a LC set. I just wanted to see what I could get in terms of reps. The right hand was comfortable and I could have gotten at least 40, but I was aiming for 35 per arm so I switched there. The left felt a lot better than it has, but I still had to set it at 28 because I could feel myself gripping the bell too much and didn't want to tear my hand. So the verdict on this one is better, but not great. 

I think I shall hit a couple more snatch sets in the next 4 or 5 days and base my final decision on competing in the traditional lifts on how those sets go.

Jump Squats @ 2x 24kg's

-3x 60 reps

Road to Atlanta (Day 8 & 9)

Tuesday 2nd December

Training Log [day 8]

Had an unscheduled rest day today. I was a little pissed that I missed my workout, but my training time was eaten up by people signing up at my gym for memberships and personal training, so I can't complain too much. Plus rest is important and I've been feeling a little tired this week so I just accepted it and moved on. 

Wednesday 3rd December

Training Log [day 9]

I was surprised today after taking yesterday off that I have some soreness in my shoulders, fairly acute and pretty much identical to what I was feeling prior to Michigan so I need to be careful. The strange thing is I don't feel it at all when I lift which may be a good or bad thing I guess, but I'll take it. If I can get through December 13th without feeling it i'll happily deal with the pain afterwards. 

Warm-Up

-Hit my usual warm-up (see previous logs) plus some light jerks with the 16's.

The Workout: Jerk @ 2x 24kg's

-8 mins @ 5 rpm (40)

-2 mins @ 6 rpm (12)

*First set felt really good and is a PR for me with regard to time (previous best was 6:17). I was really happy, the rack felt solid, jerks were smooth and I could have definitely gone another 2 minutes but I thought I'd call it there due to my shoulder soreness. Plus I wanted to try a set at a slightly higher rpm so I set them at 8. 

**The 2 minute set at 6rpm's felt good too, it was a short set but it's making me wonder if I could go the full 10 at that rate. I may play around with it a little more, but part of me also just wants to do a 10 minute set @ 5 rpm's first. Just so that it's in the bank and to know come December 13th I can go the distance because i've done it before. Times running out for that though, I figure if I plan on going 10 it needs to be this week Saturday at the latest. 

Snatch @ 24kg's 

-6 mins @ 10 rpm (30/25 with 1 hand switch)

-4 mins @ 12 rpm (24/24 with 4 hand switches)

*Snatch is a totally different story than the jerk. My first set today was the first time i've failed to meet my training goal! The right Hand feels ok, the left still just won't click for me. I was a little worried about tearing my hand which resulted in missing my rep goal. At this point a hand tear could be fatal for my ranking chances. I decided to hit a 4 minute set switching every minute just for conditioning purposes and because I figure its a way to do the reps without risking my hands. At this point I figure this may be the way to go with the snatch. Build my time with hand switches every minute until I get 10 and then decrease the hand switches. I'm also wondering if I should sacrifice my 10 minutes on this lift and just attempt to bust out the reps I need for rank following the jerk. This isn't ideal I know, but I just cant see myself hitting 10 minutes on this lift by next week. Well I guess only time will tell.

Jump Squats @ 2x 24kg's

-3x 60 reps

*Another day in the bag, another day closer. It had it's good and bad points, but I'm content with were I'm at right now. There's still time and much work to be done!

Road to Atlanta (Day 8)

Monday 1st December

Man cannot believe how fast this year has gone by, it's crazy! 

Decided to hit a double workout today, so I started with the long cycle and finished with some conditioning.

Training Log [day 8]

Warm-Up

-5 mins of joint mobility

-3 mins on the summit trainer

-2 arm OH swings @ 16kg's (20)

-2 arm swings @ 24kg's (20)

-2 arm swings @ 32kg's (20)

-Long Cycle @ 2x 16kg's (10)

The Workout: Long Cycle @ 2x 24kg's

-6 mins @ 4rpm (24), my longest LC set to date was in Michigan (6:17, 28 reps) so we're getting close to a PR.

-4 mins @ 4rpm (16)

*6 minute set felt decent, I could have gone on. Didn't really feel like I was working until the last minute or so. 

Conditioning

[0.25 mile] Summit Trainer @ level 8

[30x] Sit-Ups

[15x] Deadlift @ 185#

*3 rounds for time. 

-My time was 14:35

**This was a fairly light workout by my standards. I was able to complete all three sets of DL's unbroken so it was too light, but I don't want to risk injury so close the Atlanta meet so it will do. Just using these workouts to maintain my metabolic conditioning and help me drop a couple of pounds to make weight

Road to Atlanta (Day 7)

Sunday 30th November

Today became an unintended rest day. My intension was to hit some type of conditioning workout today, but my body felt tired and my shoulders were a little tender so I decided to allow my body some down time.

Training Log [day 7] 

Week #1 [summary]

Jerk @ 2x 24kg's

-6 minutes @ 5 rpm (30)

*reps needed for VII Rank - approximately 50 (combined with snatch) so I'm 20 away.

Snatch @ 24kg's

-5 minutes @ 10rpm (30/30)

*reps needed for VII Rank - approximately 100 (combined with jerk), 40 to go.

Long Cycle @ 2x 24kg's

-5 minutes @ 4rpm (20)

*reps needed for VII Rank - 35, so 15 more to add. 

**Week 1 in the back, still much work to be done, but I'm fairly pleased with how thing's are shaping up thus far.