BWCJ Week 2 Update

It has been two weeks since starting the new project, aiming towards a goal of hoisting a body-weight Clean and Jerk by year’s end.

It’s been a good two weeks. I’ve been logging my sleep – not as consistently as I can, but for the first week at least I kept good track. Just the awareness that I had a goal helped. Looking at my sleep log, I can see that my totals were definitely in the right vein: 8.5, 7.75, 8.25, 8, 8.5, 6.5, 8.5, 7.5…

Where do I lapse? Easy – Monday nights. Even if the Patriots aren’t playing, I coach the 5:30 am and 6:30 am classes at CrossFit Fenway. That means I’m up at 4:30, and my regular bedtime routine just slays me. It’s hard to force myself to get to sleep at 8pm on Monday nights, but I’m just going to have to try harder.

What’s my strategy to fix it? On Mondays I’ll eat earlier. It’s the scheduled Rest Day in my program, so I don’t have to schedule food around workouts. I can start cutting off my food by 5pm, just to give my body that natural “wind down” cue that will have me in bed at 8.

My water intake has been excellent as well. I’ve been doing a great job of getting 64 ounces a day – and I’ll be trying to increase that over the next two weeks. It’s really been easier than I thought. The key has been starting early, and not forgetting to drink water through the middle of the day. Keeping a bottle with me at all times really helps.

Training? It’s been a mixed bag. I’ve had some great successes: my times are good in metabolic WODs, and I hit a PR front squat at 85kg – which is my bodyweight – but I have yet to replicate that in a later attempt. In terms of sticking to the training schedule, my problem has just been that I tend to do too much. I love working out with the classes and trainers at CrossFit Fenway, and so I’ll frequently jump in and do a WOD on a day when I had planned to just do strength or technique work.

I don’t think this is going to kill me, but it may dilute the impact of my strength focus. In other words: I think it will make me a better overall athlete, but it may slow down my progress towards my specific goal of a bodyweight Clean and Jerk. I’m not concerned enough about it to make a change yet, but I’ll keep an eye on it.

The only place I’ve really dropped the ball on my initial plan has been on the mobility WOD. I started off well, getting the first 5 days in a row… and then I fell off the wagon. What is needed is for me to make it an ingrained part of my training routine, and I didn’t stick to it long enough to make it a morning ritual. I’m going to give it another try – but this time, I’m going to make it a scheduled mid-afternoon activity: something to get me moving in the middle of the day. Let’s see if that approach is any more successful.

Overall, it’s a good start – even if just because I’m starting! I’m starting to make some progress on strength and technique, my bodyweight is starting to come down a touch, and I’m finding out how to tweak my program to get more effectiveness and adherence.

If YOU are ready to make an audacious (but SMART) goal and want some help planning how to get there, just send me an email and let me help!

Here’s some workout logs from the past two weeks:

Tuesday, 10/26

DL 120kg x10, Back Squat 5 sets of 3 reps at 80kg.
Snatch technique work.
WOD: AMBAP 15. 2 Baselines + 30 situps.

Wedsnesday, 10/27

Front Squat 75kg x3
WOD: Three rounds of 15 Hang Power Cleans @ 60kg, 15 burpees. 7:20.

Thursday, 10/28

DL 120kg x12
WOD: AMRAP 16 of 8 pullups, 8 pistols, 8 DL @100kg. 7 rounds.
I still need a hand to stabilize my pistols. Frustrating, but I’m not going to add another thing to focus on at the moment.

Friday, 10/29

DL 120kg x13
WOD: Fran. 10:24 RX.
This was a PR for me, but still slow. Definitely demonstrated that I need more speed out of the bottom of my squats and must work on my strength.

Saturday, 10/30

WOD: AMRAP 20. Buy-in run 1 mile, then AMRAP Box Jumps (20″) and WallBall (20#) in an ascending ladder, 1-2-3-… 13 rounds total.

Sunday, 10/31

C+J Technique Work.
WOD: 3 rounds for time: 500m Row, 20 Lateral Burpees, 400m Run. 18:28.
Then: 6 minutes to find a 2RM Clean and Jerk. 70kg, failed 75. Should have gone for 72kg…

Monday, 11/1

REST DAY

Tuesday, 11/2

Front Squat 80×3 (PR), 85×1 *PR*
WOD: 10 Power Cleans @ 70kg, 20 Toes To Bar, 30 Burpees, 40 KB Swings (24kg), 50 Double Unders. 10:51, painfully slow.
Power Cleans were slow at this weight, sitting right at my current max. Double unders need more work, always.

Wednesday, 11/3

Jerk technique practice. Snatch technique work.
Back Squat 80kg x12.

Thursday, 11/4

Bench Press: 70kg x3, 75kg x2. I guess it counts as a PR, as I’ve never benched before in my life.
DL 120kg x15
WOD: 3 rounds for time: 12 Dips, 24 Goblet Squats (24kg), 36 Box Jumps (24″). 13:21 – red band assist on dips.

Friday, 11/5

Clean and Jerk technique work.
Front Squat: 70kg x9, Squat Clean 60kg (fail 65kg).

Saturday, 11/6

Beast of the East Competition judging. Long day, went from 6am to 2am. Wish I’d had time for a WOD…

Sunday, 11/7

REST DAY.

Monday, 11/8

OH Squat 5×5: 52kg
WOD: 4 rounds for time. 20 Back Squats (@60kg), 10 Box Jumps (30″), 50 Double Unders. 21:02.
This was a tough one. I flew out to San Francisco this morning, and did the WOD after I landed at CrossFit Mountain View. 6 hours of flight and an hour of car rides probably ain’t the best warmup for what can only be described as a gawdawful pile of squats, but I’m very glad to have made it through. Thanks to Alex for the hospitality and coaching!

See you in a few more weeks with another update…

  1 comment for “BWCJ Week 2 Update

  1. November 9, 2010 at 12:36 am

    Monday 11/8 WOD looks horrible.

    You’ll get the BW CNJ soon enough. If I had to guess I’m sure technique OR strength would get you there at this point. With the right technique your legs should have the strength to clean/jerk the weight right now. Of course, getting stronger will help overcome sub-optimal technique :)

    Keep us posted.

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