Here goes nothing…

Wednesday, October 3, 2012

Mobility/ Warm Up:

Run 400m
20 Light Kettlebell Swings
20 Squats w/ Kettlebell
10 Strict Pull Ups
10 Push Ups
Rack Mobility of Choice
Practice 3 Position Clean w/ Barbell

Skill/Strength:

15 minutes to establish a 3 rep max “Touch and Go” Clean

Notes:  Touch and Go means that you cannot rest the bar on the floor between reps.  You may only rest in the front rack or high hang positions.  This may be power or full squat cleans.

Strength/Conditioning:

3 Rounds with 30 seconds rest between movements:

10 Seated DB Shoulder press, heaviest possible
10 Strict Weighted Pullups, heaviest possible
20 KB Step-ups 20″, heavy
10 Good Mornings, heavier than last time

Notes: Step-ups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.  For the heaviest possible movements, it is ok to up your weight and potentially fail.  Test your limits here and adjust as needed!

Cool Down
10 PVC Dislocates
Saddle Stretch, 2 min
Reverse Plank, 1 min

IMG_4958
Phyllis with a nice start position.

 As some of you guys know, I am participating in my first sanctioned USAW weightlifting meet this Saturday, October 6th. It will be held at Muscle Beach in Venice. Yes, THE Muscle Beach weight pit on the boardwalk among all the sights, sounds, and smells that Venice has to offer. I will be wearing a singlet along with all other competitors and I will have three attempts to Snatch and three attempts to Clean and Jerk. This is my first USAW event and my goal, which has come to consume me over the last 1-2 months, is to qualify for the American Open the first weekend of December in Palm Springs. The American is one of two national level events for Olympic Weightlifting. The other is the National Championships in July.

I never dreamed that I would write the previous paragraph. Until starting our new “Outlaw” Programming I thought these types of  numbers were not possible, or at least years away. Over the last 6-7 months I have continually pushed my limits in training to get to where I am now. To qualify for the American I need to post a total of 260 kg (572 lbs) between the Snatch and Clean and Jerk at a body weight of 85 kg (187lbs) or less. In the last two weeks I have consistently weighed at or under 85 kgs and managed to Snatch 120kg (265 lbs) and Clean and Jerk 143kg (315 lbs). This makes for a total of 263 kgs, 3 kilos over the qualifying total. That being said, these lifts are at the absolute bleeding edge of my ability and everything needs to go great on Saturday with the few chances I have at each lift.

Whether I qualify or not I am sure it will be a show. I weigh in around 10am, women lift at 11:30, and the men follow. I have no clue how many people are registered so saying exactly when I will be lifting is impossible but I will take the platform at some point in the hot afternoon sun. I am excited and incredibly anxious.  I want to qualify  so that Paradiso can be represented on a bigger stage. This would be a testament to the content of our programming and our coaches’ increasing awareness of technique within the lifts. It would also be validation for myself, that by learning and trying new things and being dedicated in my training I may end up lifting with some of the best in nation without the tutelage of a USAW certified coach and without deviating from what is still a program designed for “CrossFitters”. If I don’t qualify on Saturday then I will continue to try at every event I can enter, hopefully eventually making the American and Nationals. Everything I learn along the way will always be passed along to the rest of the gym, so that we can all continue to progress. There is no reason that a year from now or less we aren’t sending a handful of people to national level weightlifting events, are a USAW certified club, and holding sanctioned meets of our own. This is just the beginning.

I need this on Saturday. Yes, that is Robyn playing in the background and yes, it is my ipod.

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