July 10th

A. Squat Snatch, 1 rep @ 115lbs per min for 10 mins

B. Power Clean and Split Jerk, 1 rep @ 165lb per min for 8 mins

C. 15 Ring Muscle-ups for time

D. 3 sets:

1 L Sit Rope Climb to 15ft

AMRAP Strict Ring Dips

60 sec Airdyne @ 75%

60 sec Airdyne @ 85-90%

60 sec Airdyne @ 90%+

180 sec rest

+

5 min rest

+

For time:

75 Double Unders

15 Toes to Bar

10 Wall Climbs

15 Toes to Bar

75 Double Unders

15 Toes to Bar

10 Wall Climbs

15 Toes to Bar

75 Double Unders

A. Complete

B. Complete

C. 1:56 4-3-2-2-1-1-1-1.. compared to 2:47

D. RIng Dips: 17/12/9

+

10:36

7 

Extra notes: MU felt good, for the first time i really focused on throwing myself up high to make for less of a dip and it seemed to work, arms are feeling strong.

Dec 14th

I have been feeling really tired today. I stopped taking my HRV a couple week ago because the extra 5 mins of sleep seems to be of more value to me since my HRV was not always making the most sense and I don't give myself too much extra time in the morning. I am not really the type of person who wakes up, takes my time, gets ready, maybe makes coffee, makes breakfast and relaxes before heading out for the morning.... I am more of a wake up 12 mins before I need to get out the door type of person. Today I instructed the 6am class and I usually have an 8am client, however we weren't training today, so I went home at 7am and slept until 9am which is when I reset my alarm. It was very hard for me to get back up at 9 but I knew I had to get my first training session in. Went into the gym around 9:30 feeling sleepy. For both sessions today, I felt a lack of energy.

AM - CP Stamina - varied

15 Ring Muscle-ups for time

2:47 all singles, MUs didn't feel super great today, not my best performance here

+

3 min 

+

5 sets:

5 touch n go DL @ 225lb

10 sec rest

5 tough Kipping HSPU to Depth

60 sec rest

DL tng and felt good, HSPUs to 8" depth

+

3 min

+

15 Bar Muscle-ups for time

2:36, didn't feel well at all. Shoulders were super fatigued, failed a few reps. Very tired, I would like to think on a good day and feeling "fresh" I could do somewhere near 12 to 15 of the bar MUs unbroken, disappointed with the time here.

PM - MAP Rowing

20 x 30 sec Row @ 90%+/60 sec complete rest on Rower- damper 5, 1-2 sec per 500m slower than last week

Didn't feel well going into this, during, or after. My lower back was super tight towards the end I had to get off the rower during the rest because I couldn't tolerate the discomfort. My glutes were on fire after each interval. Didn't have much pull here, results were all around 1:41.5 average(give or take 1.5 seconds throughout the sets) , which ended up to be about 148m (give or take a few meters). 

Jan 4

This is my last week of triple days before school starts again. I am looking forward to a quarter in school that is not quite as demanding as last quarter, and I only have 6 more classes left before I graduate. I will be doing 4 classes winter (jan until end of March) and then 2 classes in spring (April until June). I don't have a plan for after graduation, but I ideally would like to find a way to focus solely on training for the year after graduation while maybe still working part time, in order to truly become a full time athlete and see where I can go. I realize NorCal, as a CrossFit region, is very competitive so I have thought about the possibility of exploring a new area for a bit. We'll see what opportunities may come my way as I get closer to graduating.
Triple days were a new way of training for me and I really enjoy them. I feel like my body is adapting and I continue to do well. The recovery days are also going well. The long runs and airdyne rides help to get my energy levels up and get my body moving. It is kind of a good way to just relax and listen to music while doing active recovery.  I am running faster at 75% heart rate now than I was in the beginning of the training, so that is another cool thing to see. The mobility work and ice bathes have also been going well. It's not necessarily the most enjoyable thing to do, but I know I will feel good after so it gets me through it all.

Strength gains in the beginning of my entire training with Michael were huge, I PR'd in more things than I can list off the top of my head. Now as we are approaching the CrossFit Open, I have seen huge gains in my energy systems. I am learning efficiency and my body has been adapting well to whatever Michael throws my way. Strength gains are still coming, but the coolest thing is seeing how all the work I have done up till now is starting to show. I am getting to know my body and have completed some pretty crazy stuff I never thought I could do. I used to rely so much on my "strength" which I have learned I am really not that strong, but now I am developing higher levels of work capacity and feeling better about "true" CrossFit work outs than I ever have before.

AM - Multi MAP (cyclical/gym)
3 sets @ 80-85% aerobic effort:
60 sec Double Unders 119, 80, 93 (set 2 and 3 had lots of trips)
30 sec recovery
60 sec Running About 250m each time
30 sec recovery
60 sec Rowing 270m, 267m, 268m
30 sec recovery

Noon - CP - Jerk tech + Press intense + UB Pull/UB Push volume
A. Split Jerk, 1 RM 185#
B. Press, build to 1 RM 110#
C. 15 Muscle-ups for time 2:46
Was hoping for more on the jerk and press, but just didn't have it today. It always want to hit PR's, so when I don't I get down and think I didn't accomplish anything in the work out. I hit 175# on the jerk easily but I couldn't get 185# for the life of me, so I dropped back down and worked my way back up and hit 185# on the first attempt (after working back up) missed 190# twice and figured 185# was today's 1rm. 
Strict press was okay, I havent retested that in a very long time. 110# felt good, but anything heavier just wasn't going up today even with pretty good bar positioning. 
15 MU's went well. No fails. Last time 10 MU's took me 2:05 (here), today I hit 10 at 1:38 still knowing I had 5 more to do. Good improvement here. Video below. 

PM - LEnd 3 x 2-3 sets
Set # 1 @ 90% effort - 3:30 min time limit:
15 chin-ups
15 thrusters - 55lb
10 kbs - 24kg
10 push-up burpees
Row as many meters as possible in remaining time (high effort) 486m @ 1:48 pace. It was hard but I felt good.
+
Rest 15 min
+
Set # 2 @ 90% effort - 3:30 min time limit:
15 chin-ups
15 thrusters - 55lb
10 kbs - 24kg
10 push-up burpees
Run as many meters as possible in remaining time (high effort) 400m
+
Rest 15 min
+
Set # 3 @ 90% effort - 3:30 min time limit:
15 chin-ups
15 thrusters - 55lb
10 kbs - 24kg
10 push-up burpees
Airdyne @ high effort for remaining time Completed


15 Muscle Ups for Time from Chelsea Ryan on Vimeo.