10 Unbroken Muscle ups & 160# Power Snatch

AM - Snatch intense + Squat mod + Ring MU's/GHD + Anterior Brace Core

A. Power Snatch, build to a max

B. Back Squat @ 40X1, 1 rep x 4 sets, 4 min - start @ 92%, add a touch per set it possible, no fails

C. AMRAP Ring Muscle-ups x 2 sets, 5 min - 10+ on 1st set

D. GH Raise @ 30X0, 5 reps x 5 sets, 1 min

E. FLR on Rings, accumulate 5 minutes

A. 160# pr

B. 225#, 228#, 230#, 233#

C. 10, 6 -- the first set took it out of me... video below and video of my 10 for time Nov 10, 2011 kinda funny to watch

D. completed with 10#

E. Completed, i was planning to hold like 60-90 sec to start but i was already dying at 45 sec so i started breaking at 45 sec. I didn't time the total time but it seemed to be like 30 sec on 30 sec off by the end

10

PM - Airdyne MAP

10 minutes max cals/distance - record both

185 cals

6.34 km

I couldn't get a measurement for miles... I can't figure out these airdynes! hopefully km is a fine measure for distance

This was tough, only 1 cal better than last time!!!? Quads and breathing were just dying, I felt like i pushed harder in the beginning than last time and I didn't really fall off but only ended up with 1 calorie better ...

9

160# power snatch from Chelsea Ryan on Vimeo.

10 Muscle ups from Chelsea Ryan on Vimeo.

190# jerk/ 3 rm hspu to depth/ 10 mu's for time from Chelsea Ryan on Vimeo.

OPT Double

TRAINING
part 1
A. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. Build to a tough single in the squat clean; rest as needed

rest 6+ hours

part 2
5 sets:
6 db burpees - 30/20#/h
Sprint 40 yds @ 95%
walk 3 min rest
+
5 sets:
6 db thrusters - 40/25#/h
Airdyne 15 sec max effort
walk rest 3 min
+
5 sets:
Row sprint 25 sec max effort
Walk rest 3 min
RESULTS:
Part 1:
A. 145#, 150#, 155#, 160# (Couldn't put the brakes on for the HPC @ 160#, it turned into a squat clean , then continued with another hang squat clean and full squat clean)
B. @ 155#
C. 175#
Part 2:
A. :18 :17 :17 :18 :18
B. All db thrusters done in 7-9 sec, airdyne monitor broken but all out effort
C. 128m, 130m, 131m, 131m, 132m

The Importance of Proper Fuel

Every Tuesday and Thursday I wake up and head to the gym to work out around 7am. After I work out I teach a class, and after that I go out on the trails and either do hill repeats or a longer run. My main concern is getting enough food in me before I hit the trails because I am usually not done with my "morning" until 12:30pm... which is 5 and a half hours after I started my first work out. In the morning, I usually work out on an empty stomach then have a protein shake with post work out carbs to try and get in as many calories as possible, and during the time I teach class I will usually eat a banana and a Perfect Foods Bar from Whole Foods. On my runs I bring some type of goo or cliff-blocks to take with me as a source of electrolytes and a quick little boost.
It never really hit me until today that I was not properly fueling myself prior to my runs. I was always getting light headed and tired quickly, and sometimes I would even start to see stars. My body would always fall apart and sometimes my brain would be telling myself to run, but my legs just couldn't turn anymore. I thought it was just dehydration and the high summer temperatures, but today I tried something a little different. I went to work out at 6:30am which gave me time to go out to breakfast and get a whole meal before teaching. By the time I had taught my class, my food did not feel heavy in my stomach and I felt ready to hit the trails. I wasn't cramming in snacks to try and get calories, instead I was able to have a complete, well-balanced breakfast. Today was the best I have ever felt and the best performance I have ever had on the trails. I ran 6.8 miles of single track mountain trails and I felt fantastic. The power of proper fuel is amazing.

Here is my OPT training for the day.

TRAINING:
A. Clean - build to a tough single in 10 min
B. Press - 5,5,5; rest 2 min
+
5 sets:
1 rope ascent - 20' legless
5 TnG Jerk - 155#/100#
6 x 24" box jump overs
Airdyne 20 sec @ 100%
rest 6 min actively
RESULTS:
A. 175#
B. 75#, 80#, 85#
+
:55
:56
1:02
1:01
1:01
*Rope was 14 or 15'
First time climbing a rope legless. I loved the challenge. These work outs are tough and continue to kick my ass every single day.

Another Saturday Morning

TRAINING:
A. Clean Grip DeadLift - build to a tough single - NOT a 1RM in a few sets
B. Close Grip Bench Press - build to a 1RM
C1. Close Grip Bench Press - 3 x 12 reps @ 2010; rest 2 min
C2. Clean GRip DL - 12 TnG light x 3; rest 2 min
+
3 sets:
20 swings tough
15 burpees fast
Airdyne 20 sec all out
rest walk 5 min
RESULTS:
A. 255#
B. 135#
C1. 85#, 75#, 75# (first set @ 85# blew my shoulders up way too much, no spotter so i dropped down)
C2. @ 135#
+
KBSwings all unbroken @ 70#
-"fast" burpees were not fast and my legs felt loaded on the airdyne so i wasnt moving as fast as i thought but it was still a full effort for today.
each set was just under 2min

OPT June 20

TRAINING:
part 1:
Airdyne Sprints:
20 sec @ max effort
Rest 2 min x 6
(rest 10 min off bike - perform 25 HSPU in this time)
20 sec @ max effort
Rest 2 min x 6

rest 6+ hours

part 2:
A. reverse med ball throws - 3-5 kg ball x 3 attempts/set; rest 2 min b/t sets x 4
B. sled drag backwards - 50 m @ 80% - toe/heel action; rest 2 min x 3
C1. GH extensions - 20 straight x 4; rest 90 sec
C2. FLR on rings - 180 sec accumulated
D. Side Bridges - 30 sec/side x 3/side; no rest b/t sides

RESULTS:
Part 1:
Airdyne completed. montior is broken but the first 6 sprints felt good, the second first 3 felt ok and the last 3 I was having trouble recovering in time.

HSPU were all strict. I tried to get 25 in a row but I fell off the wall probably because my core was fatigued/weak :(
18-3-4
completed in under 90 seconds
part 2
Completed part 2 but don't have a sled. Best sub: back pedal on treadmill while its off and hold onto side handles. Its tough to get it going, then hold it for a few seconds.

Another Tuesday Double

TRAINING:

Part 1:

5 sets:

Power Clean x 3 heavy - add per set

10 burpees AFAP

rest walk 5 min actively

(rest 12 min)

5 sets:

Airdyne 30 sec @ 95-100%

spin easy 4:30

(Picture with Johnny from Part 2)

Part 2:

Run 10 min warm up

(include hamstring and ankle specific drills)

+

30 sec hill runs @ 90% grinder effort more than speed

Walk down full rest - 2:30 + x 6

+

Run 10 min easy flat cool down

RESULTS:

Part 1: 135, 140 TNG, 145 TNG, 150 TNGx2 finish 3, 155 TNG 2 finish 3

my 3rd pc at 155# is so disgusting i cannot believe I completed the rep. I felt great the first 3 sets, but I felt like I couldn't recover quick enough for sets 4 and 5; Burpees started to become very taxing. 

Airdyne: Done

Part 2:

Complete. Running in the rain/mud was something different. My shoes felt like they weighed 10 pounds each. 

A New Addition To My Training!

Just when I thought I would take some time off (I was thinking a week or so to recover physically and mentally), I became motivated to start preparing for next year. I have a few goals; I want to be more conditioned and more competitive for next year while still staying strong and powerful. Kimber, an incredible endurance athlete, took me out today to some trails I never even knew existed. We agreed to hold each other accountable for our goals and hit the trails 2 times per week. We will do hill repeats on some brutal hills, as well as increase cardiovascular conditioning through tempo runs/walks mostly uphill. I know she will push me and it is a great opportunity to improve on my endurance and mix up the scenery and training methods. Today was our first day out and I had a blast. I just bought a new pair of trail shoes and I can't wait to use them on Thursday! Before I did the trails, I did OPT's training for today because I am also getting ready to compete with the CrossFit Cadence Affiliate team in the regionals coming up in June!
TRAINING:
A1. Power Clean - 2-3 x 5; rest 2 min - leave some
A2. Bench Press - 5,3,1,3,5; rest 2 min - all reps high concentric speed
B. Airdyne sprints - 20 sec max effort; rest 2:40 x 5
C. Airdyne 10 min @ Z1
RESULTS:
A1: 145(3); 150(3); 150(3): 150(2); 150(2)
A2: 105; 115; 130; 120; 115
B. Done
C. Done
I took a short break after this training session then hit the trail. Great day of training and I am so glad to be feeling better! Here's a picture of my shoes to "spice up" the post. I know they are flashy but I figured why not!

Squats and Recovery

Yesterday's 105 chest2bar pull-ups destroyed me. Today my upper body was so uncomfortably sore. The volume and intensity were both very tough, so I was excited today to have a heavier lifting day with lots of rests!

TRAINING:
A. Back Squat @ 30X0; 3,3,2,2,1; rest 5 min
B. OHS - 3 x 3 @ 80%; rest 2 min
C. Wall Ball/Toes to Bar practice - 5 min

RESULTS:
A. 155#; 165#; 175#; 185#; 195#
B. All sets at 135#
C. Curious to see how I will do in 11.5

FINISHER:
Air dyne. 10 minute recovery ride to loosen up.
-50 sec easy, 10 sec all out effort x10

Here are the OHS sets

Double Training Day

TRAINING:

part 1:
3 squat clean heavy
rest 10 sec
AMRAP Push Ups
rest 4 min x 5
+
Airdyne sprints:
25 sec @ max effort
Rest 3:35 x 5

rest 6+ hours

part 2:
10 chin ups
rest 45 sec x 8
+
running clock burpees
+
GHD sit ups
3 sets of 25 unbroken; rest 2 min

RESULTS:
Part 1:
-All squat cleans done @ 150#; Push-Ups 24, 19, 15, 13, 14
-Airdyne Completed. My arms died on the airdyne. It was very hard to catch my breathe after sets 3-5.

Part 2:
-All Pull-Ups Unbroken
-Completed 14 rounds (my upper body is exhausted!)
-Completed all rounds unbroken (very tough)



11.3 Work out was announced today. 5 minute AMRAP of squat clean and jerks @ 110#. I am happy about this work out because I have been feeling pretty bad about my performance so far in the open. 11.2 definitely hit my weaknesses (light weight and long). It has been a frustrating few weeks because I feel like I train so hard but I just haven't been performing as well as I have wanted to. I am hoping for better results throughout the rest of the competition.

Sprints

Snatch Balance as a skill warm up. worked up to 135# x2

OPT

TRAINING:

part 1:

3 sets:

5 tough DL touch and go

8 burpees AFAP - jump explosive/high at top to touch something

rest walk 5 min

+

3 sets:

5 tough hang power clean

8 burpees AFAP - work on speed up and down, barely off ground

rest walk 5 min

+

3 sets:

Airdyne 20 sec @ max effort

rest 4:40 off bike

Results:

DL @ 225#, reach towards a 9 ft bar

1. 36 sec

2. 34 sec

3. 33 sec

HPC @ 115#

1. 22 sec

2. 22 sec

3. 23 sec

Airdyne completed at max effort x3

March 24, 2011 OPT DL/HPC sprints from Chelsea Ryan on Vimeo.

part 2:

Run 45 min @ Z1 really easy pace

3.7 miles