Nov 2nd

AMRAP in 20 minutes:

2k Row

100 Burpees - no jump @ top

AMRAP Double Unders in remaining time

268 Double Unders

2k Row ~8:30

Burpees done @ ~16 min

4 min for DUs, my first set was 90 then I did 50 then sets of 20 ish. Almost every time I stopped before I messed up to avoid shoulders burning out.

I think this went well but I am not sure what is a good score for this

9

PM - Airdyne MAP

3 x 5 minute Airdyne @ 90%/5 minute Airdyne @ 50%

9

Ring HSPU!

TRAINING:
for time:
21 L Pull Ups
15 ring HSPU
15 L Pull Ups
10 ring HSPU
9 L Pull Ups
5 ring HSPU

rest 10 min

"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double Unders for time
RESULTS:
Part 1
31:15
First time doing ring HSPU's, my set of 15 ring hspu was scaled to 12min of prac, then I finally got down the technique, so I finished the work out as written.
Part 2 went horribly. My shoulders were not working after the ring HSPU's
21:16

The Group I am following and leading on OPT is called "will". In the description it states that I am a full time athlete and competing is my priority. I have made fitness into much more of a full time gig than just a hobby through the time I have committed to my training. I have been given a great opportunity to be a "leader" of this group on the site. I made a promise to myself that I won't give up; I will try everything that is thrown my way. The first week was brutal, I was beat up mentally and physically, and then Sunday came. It was another tough work out, but more importantly it was a test day with Ring HSPU and L- Pullups then the Flight Simulator. I wouldn't have attempted the Ring HSPU if I hadn't promised myself that I am going to attempt everything and give each day everything I have for that moment. Matt told me that I was clearly strong enough to do Ring HSPU, I can do 20 strict HSPU easily from the floor, so why did I doubt myself on the rings? It was unfamiliar and I lacked practice. After about 15 minutes total of practice and a lot of help from Matt, everything clicked and I was able to finish the work out as written. I felt awesome; You don't often see a female doing HSPU's on the rings! The lesson I learned today is have confidence in yourself, a cheesy but true quote:

"Whether you think you can or you can't, you're right."
I think this video shows the difficulty of the Ring HSPU movement and the "will" I have to get it done, no matter how many times I fail.
~And a big THANK YOU to Matt! I was having a lot of trouble making this video because I used a different camera, and he did it all for me :)

Stones!

TRAINING:
30 m sprint accels from push up position - increase to only 80%
walk back x 5
+
A. Stone to shoulder x 4 alt'ing per rep; carry 25 m on shoulder; rest 30 sec x 5
+
5 sets:
20 unbroken CTB chin ups
rest 20 sec
25 unbroken wall balls
rest 20 sec
30 unbroken double unders
rest 5 min
(every set you go unbroken you recieve 5 pts; every set you break you lose 10 pts)
RESULTS:
-Liked the sprints, felt pretty quick. I have been running hills a lot so I felt like a racehorse on flat ground, even at 80%.
A. First time playing around with the stones. I used a 75# stone. Headed over to a nearby gym (CrossFit Lifeworx) and did the entire wod there because my gym does not have stones...yet. They were pretty cool and tiring... I liked it.
+
0 points :(
no sets of my c2b pullup sets were UB,
all WB were UB 14#/10ft felt great,
and all double unders were UB.
I knew going into the work out that I couldn't do 20 c2b pull-ups unbroken, so my goal was to not get negative points since 0 would be the highest I could get.

Weekend Off

I headed up north this weekend to camp with my friends. It had been a while since I have gone out of town, so I really enjoyed myself. I went camping and visited one of my best friends who I do not get to see very often. After a weekend of drinking, sleeping in the back of a pick up truck and eating whatever was easy to bring (donuts, hamburgers, beer, water, chips..) I was ready to get back to working out today. There are many areas I want to work on, push jerks being one of them, so I did some practice of that today. I felt better as I went on, the first few sets were a little sloppy. I have gotten away with being strong for a long time, but now I realize that my form/technique is holding me back in all my max lifts. I need to break old habits and figure out how to fix myself to improve all my lifts. After the Push Jerk Practice, I caught up on yesterday's training from OPT
TRAINING
A. Push Jerk Prac
B. Clean grip DL - build to a tough three quickly; rest as needed
C. Clean grip DL - build to a tough single- NOT a 1RM; rest as needed
+
for time:
150 double unders
100 KBS - 1.5 pd
50 burpees
RESULTS:
A. Worked up to 135# x 5, then a sloppy 145# x3
B. 225#
C. 275#
+
15:11
(grip was the limiting factor on the DL, the set up position and not using an alternate grip made it pretty challenging to keep the bar in my hands.)

Skill Practice!

TRAINING:
20 TGU/arm slow and steady
+
Muscle up practice - 10 min
+
DU's; 20 AFAP; rest full recovery to ensure speed/set x 8

RESULTS:
-TGU w/ 26#
-MU practice went super well. I got 3 in a row with a turn out which is a PR so im stoked on that. 4 sets of 2 in a row w/ turn outs. and a few singles
-DU fast and UB sets of 20. Around set 6 I felt a lot less powerful/speedy, and as a result was probably much slower

Overcoming Mental Defeat

So the first part of my work out today was 3 sets of 1,000m row with 5 minutes rest in between. The goal was to go at 90% effort and get the same time each attempt. Nothing about this sounded fun, but I made a commitment to follow OPT programming so I knew I had to do it. I thought about this work out and knew it would test my endurance. Anything that tests my endurance is so hard for me, I always want to just give up. I knew that I could row around a 4:00 1k, but could I do that three times? Would five minutes be enough rest? Sure enough, I was right on point and complete all 3 sets sub 4:00. I definitely feel like all the hill climbs and running I have been doing, in addition to the intensity of my CrossFit training and a healthier diet, have all helped me to improve tremendously on my endurance.
The mental defeat did not stop with the rowing. I knew what was coming my way in Part 2: a chipper that started with 25 Handstand Push-ups, followed by 15 muscle-ups. Umm... HSPU are not a problem but 15 MU's! wow. I thought this work out would take me over an hour to do. I was not excited at all because I thought it would be awful (and somewhat embarassing) to have a very long time. Muscle ups can be less difficult at times, but when a set of 15 is followed by 25 HSPU's I knew my shoulders would already be fatigued. I finished my HSPU's within the first 1:15 of the work out, and muscle ups took me 10 minutes alone. They were extremely challenging, I was catching myself very low. I failed on 2 reps, which is a lot harder on my body than a completed rep, so that caused a lot of frustration. However, the work out went a lot smoother than I had anticipated; I went in with a poor attitude today, but I surprised myself with what I could do.
The bottom line is, "it's not about how good you are, it's how bad you want it". If you set your mind and tell yourself "I can do this", soon enough you'll believe yourself and your mental state becomes reality. Always remember that you truly can do whatever you set your mind to. It is not only difficult to set your goals, but the hardest part is to never give up; you have to overcome mental defeat and work through any challenges or obstacles in your path. Realize that giving up is the easiest thing to do, and anybody can do it. There is nothing admirable about it. In whatever it is that you're passionate about, set goals, stick to them and just know that nothing is easy. People will admire your dedication and hard work, and it will pay off.
I find that it's best to write down your goals. Hold yourself accountable, and maybe grab a friend with similar interests and goals. It is a lot easier to achieve a goal if you have a companion for the journey!
TRAINING:
part 1:
Row 1K @ 90-95%
rest 5 min
Row 1K @ 90-95%
rest 5 min
Row 1K @ 90-95%
(same times/set)
rest 1 hr
Part 2:
for time:
25 HSPU
15 muscle ups
20 thrusters - 135#/95#
30 box jumps - 24/20"
50 GHD sit ups
150 double unders
RESULTS:
Part 1: 3:57.6, 3:57.3, 3:57.9
Part 2: 24:24

I finished my day going for a walk with my beautiful dogs. I didn't take a picture of them today but here is one of my favorite pictures of my dogs: Lucy and Roxy.

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.

Double Day!

TRAINING
part 1:
A. in 10 min on a timer build to a tough single in the Front Squat
B. in 10 min on a timer perform as many quality sets of 3 x squat clean heavy
C. in 10 min on a timer perform as many rounds of 4 ring HSPU and 10 pistols
D. in 10 min on a timer perform AMRAP Double Unders

rest 6+ hours

part 2:
A1. bench press - 3 x 3 @ 80%; rest 2 min
A2. strict chin ups - amrap (-1) x 3; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. row 30 sec @ 97%; walk rest 2:30 x 5

RESULTS
Part 1:
A. worked up to 190# PR! Previous was 175# over a year ago
B. 1 set at 155# 2nd set I failed the 3rd @155# so dropped down to 135# for 4 sets
C. 7 Rounds + 1 HSPU (all HSPU unbroken and on parallettes)
D. 414

Part 2:
A. All sets @105#/8 pull ups every set
B. Completed
C. 155m, 157m, 154m, 156m, 154m

Heavy Jerks, C2B Pull-Ups, Double Unders!

Training:
A. Split Jerk - build to a tough double; rest as needed
B. 15 CTB chin ups; rest 90 sec x 3
C. 20 unbroken DU's; rest 30 sec x 5
Results:
A. Split Jerk. Worked up to 160# x2 and then did a single at 170# which is a PR!
B. Completed, my sets were not unbroken, C2B is much more difficult than COVP
C. Completed 5 unbroken rounds, but I had a lot of trip ups so it took me around 10 tries to get 5 unbroken rounds.

I still need to work on dropping under the weight and not having it out in front of me. I am happy I got a PR at 170#, but I think I got lucky because it was in front of me, and I pressed it to lock it out. Now my max Split Jerk is equal to my max Clean, although they both have a lot of room for improvement.

OPT Saturday Tester

Saturday Tester:

http://optimumtraining.ca/

For time:

10 unbroken double unders

50 unbroken wall balls (14#/10ft)

20 unbroken double unders

40 unbroken wall balls (14#10ft)

30 unbroken double unders

30 unbroken wall balls (14#10ft)

40 unbroken double unders

20 unbroken wall balls (14#10ft)

50 unbroken double unders

10 unbroken wall balls (14#10ft)

18:19

Part 2:
Run 15 min @ Z1
5 x 30 sec hill sprint @ 90%
Run 15 min @ Z1

Hill Sprints from Chelsea Ryan on Vimeo.

Training

OPT Training

part 1:

Row 10 min @ Z1 warm up

+

30 unbroken double unders

(breathe 10 times through belly in place)

x 6

+

300 sec static ring hold accumulation

+

Row 10 min @ Z1

rest 6+ hours

part 2:

30,25,20,15,10 rep rounds for time:

Chin Ups COVP

Back Extensions

Results:

Part 1: completed. Rows were relaxed, static ring hold was done in 10 sets of 30 sec; 30 sec rest

Part 2: 10:45 

All back ext. were unbroken, pull-ups were done in as few sets as possible.

1st Round of the open

AMRAP 10 min
-30 Double Unders
-15 Power snatches at 55#

I completed 6 rounds, exactly the score I was hoping for. I felt awful during the work out; my heart rate was very high, and my stomach was in knots. I need to place well in each work out of the open in order to move onto regionals. Sunday night is the deadline to submit scores for work out #1 so this is when I will be able to see how I did overall.

5 Rounds for Time:

5 rounds:
3 x Front squats @135#
7 x Ring Dips
30 x Double Unders
400m Run

19:56

Front Squats were completed from the ground and double unders were all unbroken. My initial thoughts were that this would take me 25:00, but as I started going and saw the time, my goal was to finish sub 20. I completed all five rounds in 19:56. Hopefully the consistent sets of 30 double unders will carry over to the first work out in the Open which is an AMRAP 10 min 30 Double unders, 15 power snatch @ 55#. I plan to do this work out on Saturday. I did this wod to work on a weakness of mine (longer workouts). My ultimate goal is to be prepared for regionals without worrying too much about the sectional wods. Of course I want to be well prepared and perform well, but my programming/training will not be affected by the weekly sectional workouts.

Training my weakness from Chelsea Ryan on Vimeo.

Jerk Practice

Today I did 5 sets of a 500m sprint on the rower which absolutely killed me. My legs were on fire!!
After I worked on my split jerk. I was going to just practice my form with light weight, but I was feeling good so I decided, after a little light-weight practice, to add some weight. I did 135x2 and 155x1 which both felt very easy. My PR is 165# so I decided to see if I could set a new PR of 170#. Unfortunately, I failed a few times, but I think 170# is something I am capable of with a little more confidence and a little more practice. The things I need to work on are a quicker dip, keeping the bar closer to me, and getting comfortable with dropping under heavy weight. My splits at 135# look okay, but the second I add more weight, I seem to barely do a split at all. Here's a quick video of today's practice.

Jerk Practice from Chelsea Ryan on Vimeo.


PM Training
From http://optimumtraining.ca/blog

A. mixed grip chin ups wtd @ 21X0; 2-3 x 4; rest 3 min

B. amrap strict chin ups - COVP - pronated medium grip - 1 attempt

C. back extensions @ 1010; 20 x 3; rest 2 min

D. 30 sec AMRAP DU's; rest 30 sec x 8

A. 20#x 3, 20#x3, 25#x2, 25#x2
B. 6
C. Unbroken
D. 34, 45, 29, 39, 40, 39, 36, 34

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