I didn’t record the workouts between Feb. 21 and now… we spent last weekend the 24th through 26th in the Starting Strength seminar at Eastside Strength and Conditioning. It was back to barbell basics with the demanding but colorful Coach Mark Rippetoe and his staff. The seminar is excellent in every way. Friday evening, 12+ hours on Saturday, and almost 11 hours on Sunday, not a minute wasted. It flew by.
I took the seminar four years ago almost to the day. It’s different now. He’s no longer with CrossFit, and he’s changed the way he teaches the press. I thought there were changes to the deadlift and squat too, but it is possible I hadn’t fully learned Rip’s techniques and cues last time despite reading his book (Starting Strength 2nd ed.) more than once and practicing enthusiastically. Now we’ve got edition 3 and it is worth getting this new version. Things are explained better and there’s more material, such as the power snatch.
I took notes four years ago and posted them as a blog page, but that was on the old version of the blog and I can’t find it now. Maybe I’ll be able to dig it up.
Today’s workout was an awesome three-hour affair. Four of our clients came in to do the second CrossFit Games Open workout, three of whom were doing it for the second time. And I did it for the first and only time. The female version was:
30 snatches at 45 lbs
30 snatches at 75 lbs
30 snatches at 100 lbs
there was more… the weight went up every 30. There was a 10-minute cut-off. I only made it through 60 snatches. There were two or so minutes left which I spent struggling to get the 100 lbs overhead, and never could. I snatched 100 lbs once in my life in Jules’s class sometime in the past six months. I could have clean and jerked it, but that was verboten!
Tom and I then did a Starting Strength workout of squat, press, deadlift. I’ve backed off my squat and deadlift to practice the new (to me) techniques and I’m still not doing the press right. So all the lifts were on the slightly light side, but were hard anyway. Squats: 3 sets of 5 at 155. Press work sets, backing off because of inconsistent form: 70 x 5, 55 x 5, 65 x 5. Deadlift: 5 at 185.