Thursday, November 28, 2013

CrossFit Training Week 3

Snatch, Clean & Jerk, Pull-ups

I've seen definite improvement in my snatch.  I've given this the most extra time, and I'm starting to get more comfortable with the positions.  I'm getting better at identifying my weak points (hips, catch).  This should help me spend my time more effectively.

The clean is a bit better.  The pain in my right elbow area has gone away; so, I think I'm keeping my arm position more consistently.  I got to spend the whole olympic skills class on jerk, which was really great.  I haven't given it that much focus for a long time.  I need to improve my overhead mobility, but I'm starting to realize that I need to stop using that as an excuse for getting overextended.  I just need to keep everything tight.

I haven't gotten anywhere with pull-ups.  I have decided that I'm going to do them every day instead of 3 times a week.  Hopefully that extra work coupled with losing some body fat will accelerate progress here.

Mobility Rx

I've been monkeying around with the mobility rx Roop gave me.  Everything he said made sense, but I'm not seeing any immediate improvements.  I think I just need to dedicate a little more time each day and another week or two.  The thing that is definitely not working for me is the hamstring mobility.  The only one of the 1000 exercises that doesn't make it feel worse is smashing.  It's likely nervous system related; so, I just need to relax more.

Do Work

Up until last weekend, I've been hitting crossfit everyday with additional before and after work.  I was going hard at a Startup Weekend EDU event.  Because of the time constraints, I didn't workout Saturday or Sunday, and then I wanted to get extra sleep on Monday.  One day would have been fine, but I can't really afford missing that many days again.  I did have the benefit of no soreness for once, but I'm still sleep deprived.


A quick overview of my current diet.  I'm shooting for Paleo at around a 500 calorie deficit each day.  Additionally, I'm shooting for less than 20% calories from carbs; which works out to no fruit (except avocado) and no starches.  My body fat is not low; so, any fat I can lose will allow me to perform better.  Again last weekend was an unfortunate departure, and diet continues to be a key factor in my success/failure.

I started my supplements this week:
  • 5g BCAA + 5g Creatine + 1 AlphaBrain when I wake up (I'm currently not eating before my morning workout)
  • 30g Protein + 15g L-Glutamine shake immediately after workout
  • 5g Creatine before bed
  • My normal assortment of vitamin supplements at breakfast and dinner: Multi, C, E, Fish Oil, Potassium, Calcium/Magnesium/Zink


Since I declared my goals, I've gotten some really positive feedback.  I've been getting some extra support from a few of the coaches too, which is awesome and intimidating.  Angela has been fantastic.  She's really helping me in all the ways she can.

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