Cadence Training Day

Today I did the WOD at my gym CrossFit Cadence. We started a "Mayleo Paleo" challenge, and although I am not committing, it will be a good time to clean up my eating. I have figured out the way I need to eat to get by and do well, committing to a true "Paleo" diet would be unnecessary for the time being;  Eventually I believe I will eat a very clean Paleo diet, but for now I will just stick to eating "healthier" without the stress of logging and watching every single food I consume.
I decided to do the test at the gym since I have only worked out once in the past week and fought a sickness. I feel weak and out of shape so I will see how much I improve on my health and fitness by the end of the month. I know there is a lot of room for improvement and I am excited to see what my numbers will be like in a month!
TRAINING:
1 attempt for max reps of:
-Strict Pull-Ups COVP
-Strict Ring Dips
- OHS @ 95#
then
For Time:
- 1 Squat Snatches (95#)+ 50 Double Unders
- 2 Squat Snatches (95#)+ 40 Double Unders
- 3 Squat Snatches (95#)+ 30 Double Unders
- 4 Squat Snatches (95#)+ 20 Double Unders
- 5 Squat Snatches (95#)+ 10 Double Unders
RESULTS:
- 12 Pull-Ups
- 11 Dips
- 17 OHS
Metcon: 5:23
*50, 40 and 30 DU were unbroken, snatches felt heavy. Last set of 10 DU gave me trouble, took about 25 seconds to complete.

OPT Training: Complex, Dips, Pull-ups

TRAINING:

5 sets:
Power Snatch x 1
Snatch Balance x 2
OHS x 3
Hang Squat Snatch x 2
rest 3 min - weight must go up per set
+
Dips - 2-3 wtd; rest 20 sec
Chin Ups - 2-3 wtd; rest 3 min x 3
(wtd = weighted; last set toughest set)

Results:
"Complex":
1. 85#
2. 90#
3. 95#
4. 105# (Fail on Hang Squat Snatch)
5. 105# (Fail on Hang Squat Snatch)
+
1. Dips @ 20# x3, Pull-ups @ 20# x3
2. Dips @ 25# x3, Pull-ups @ 25# x3
3. Dips @ 30# x3, Pull-ups @ 30# x2

My Snatch Balance and OHS felt great, but as the weight increases my squat snatch balance is unsuccessful because of poor bar placement. I feel like I am quick to get under the bar, but my grip is not wide enough, and the bar is too far out in front of me to catch it in a stable position at the bottom of the snatch. I also need to practice the "hook-grip". I hate it, it feels super uncomfortable, but in my first attempt at 105# the hook-grip would have been beneficial because the weight felt like it was "slipping" out of my hand (slipping from lack of strength, I had chalk on my hands).


OPT Training: "Complex", Weighted Dips, Weighted Pull-Ups from Chelsea Ryan on Vimeo.

Bounce Back

Today I tried to better my score from work out #1 of the open. We were given a week extension to submit our scores so I thought I would try this work out again with a goal of 6+ rounds. I knew I needed 3 rounds before 5 minutes. This work out was the only work out I have ever quit on. At just over 5 minutes I hit 3 rounds, and I doubted myself to finish over 3 rounds in the second half of the work out. The first time I tried it, I felt sick to my stomach and I am still sore almost 5 days later. At about the 6 min mark I called it quits. I am super disappointed in myself, but I am not strong enough mentally to push myself when "I already have a score that I tried my hardest to get." Hopefully the next 5 weeks' work outs play in my favor because this work out destroyed me physically first... and now I feel like I got my ass handed to me mentally.

I took half the day off then decided to kick my own ass in OPT's work out for the day.
http://optimumtraining.ca/blog

TRAINING:

part 1:
A. Power Clean x 1/Push Press x 2; rest 4 min x 5
B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min
C1. KBS - 15 heavy x 4; rest 90 sec
C2. Anchored Sit Ups - 30 x 4; rest 90 sec

rest 6+ hours

part 2:
for time:
12 db squat clean - 45#/25#/h
36 ring dips
24 db squat clean - 45#/25#/h
24 ring dips
36 db squat clean - 45#/25#/h
12 ring dips

Results:
Part 1:
A. 115#, 125#, 130#, 135#, 140#
B. All sets at 155#
C. All sets unbroken for C1 and C2, American Swings @ 2pd (70#)

30 min rest

Part 2:
22:38 rx
(most of the time was spent on ring dips)

I was super disappointed in myself this morning so I figured I would go hard at my afternoon work out. I am stoked on my results. I push pressed 140# two times, I did American swings with the 2pd KB for my first time (4 sets of 15 unbroken!), and I did 72 DB squat cleans and 72 ring dips in less than 25 minutes.

Work Outs

 March 8, 2011


Part 1:
4 min max DU's: 183
3 min max Box jump 20": 60
2 min max GHD: 42
1 min max reps powerclean 65#: 21


Part 2:
Deadlifts and strict ring dips 5x5 alt sets
DL loads: 205, 225, 235, 240, 245 (x4)


Part 3:
30 power snatches (isabel) @ 95# 
then immediately 
5 rounds of
-15 GHD
-6 Ring dips
-10 lateral hop burpees


snatches done at 6:27 total 21:17


 March 7, 2011
a1. Strict press x1/Push Press x2/ Split Jerk x 3
a2. 10 chest to bar pull-ups


alt a1 and a2, 3 sets


set 1: 90#, ub
set 2: 100#, ub
set 3: 110#, ub


110# was a strict press pr


Wod:
1,000m row
40 wall ball (14#/10ft)
750 m row
30 wallball
500 m row
20 wall ball
250 m row
10 wallball


18:56


March 6, 2011


3x10 back squats
145, 155, 165