A. Squat Snatch, build to a tough single
B. Power Clean. Squat Clean. Front Squat, 1.2.3 x 4 sets, 5 min
C. AMRAP in 15 minutes:
15 unbroken Chin-ups
15 HSPU
A. 155# (+2# pr) then 158# PR! (+5# pr)
B. 155#, 160#, 165#, 170# Felt good here. Legs were strong, it was mostly trying to get air and handle the heavy weight in the rack position for what seemed to be a very long time.
C. 7 rounds + 15 unbroken pull ups kept the HSPU all strict and was always ready to do pull ups by the time I got back to them. Felt good, it was tough to plan a pace for this one and probably would have been crazy if I did kipping HSPU's, most sets of HSPU were done in 3 sets of 5.
Overall felt good today. Felt strong and had a lot of fun throughout the entire work out today.
I keep forgetting to charge my camera so it died early on. The video of my 158# snatch is in really poor quality from being flipped and ran through a few different programs. It looks great on my phone though. Wanted to video part B but didn't feel like dealing with my phone and the camera was dead.
158# Snatch from Chelsea Ryan on Vimeo.
Showing posts with label Chelsea Ryan Cadence. Show all posts
Showing posts with label Chelsea Ryan Cadence. Show all posts
Tuesday, February 28, 2012
Sunday, February 26, 2012
MAP Multi
MAP Multi
10 minutes of work @ high aerobic effort:
5 Wall Balls - 14#
10 Box Jumps - 24" - step down every rep
Run 100m
7 rounds + 10 BJ
Notes: Felt really good and efficient here.
--10 min recovery
10 minutes of work @ high aerobic effort:
7 OHS - 45lb
7 toes to bar
35 double unders
6 rounds + 22 DU
Notes: Felt a bit sloppy here, t2b were out of rythm and only 1 set of DU were unbroken
--10 min recovery
10 minutes of work @ high aerobic effort:
Row 400m
Run 400m
2 rounds + 400m Row
Notes: Side cramped up but still was able to move okay, legs felt heavy.
Overall felt relatively good and recovery was good too. Felt ready to go after the 10 min recovery.
10 minutes of work @ high aerobic effort:
5 Wall Balls - 14#
10 Box Jumps - 24" - step down every rep
Run 100m
7 rounds + 10 BJ
Notes: Felt really good and efficient here.
--10 min recovery
10 minutes of work @ high aerobic effort:
7 OHS - 45lb
7 toes to bar
35 double unders
6 rounds + 22 DU
Notes: Felt a bit sloppy here, t2b were out of rythm and only 1 set of DU were unbroken
--10 min recovery
10 minutes of work @ high aerobic effort:
Row 400m
Run 400m
2 rounds + 400m Row
Notes: Side cramped up but still was able to move okay, legs felt heavy.
Overall felt relatively good and recovery was good too. Felt ready to go after the 10 min recovery.
Friday, February 24, 2012
Feb 24
A. Power Snatch, 1-1-1-1-1, 2 min
B. Hang Squat Clean, 3-3-3-3, 5 min
C1. Back Squat @ 20X1, 5-6 reps x 3 sets, 2 min
C2. Muscle-ups, AMRAP in 1 min x 3 sets, 2 min
A. 135#, 138#, 140#, 143#, 145# Felt good, finally dropping under. Video of it all below.
B. 145#, 155#, 160#, 165# (2) Needed quicker elbows on the 3rd rep at 165#.
C1. 180# (6), 185# (6), 190# (5)
C2. 7, 9, 8
Notes:
Squats: Felt pretty good, but the 2 min rest b/t squats and MU's flew by.
MU: Set 1 of MU's I went for a max set just to see, ended up only getting 5. Failed a bunch but ended with a total of 7 for the first round. The later sets were smarter, Set of 9 went 4,2,1,1,1 and set of 8 went 3, 2, 1, 1, 1 & no fails in either set 2 or 3. Feeling better here, for some reason my right shoulder is delaying, I am always quick on my left side with a slight delay on the right. Tough to pace for a 1 minute but happy with my high of 9. Thought I video recorded the sets but I guess I didn't. they're not showing up.
Video of today's power snatches and hang squat cleans. I had some camera problems, so had to use my phone but can't flip the clip on my computer. It appears vertical in one program but when I convert it, it flips horizontal in another program. Oh well, still some cool stuff, just tilt your head or your computer for the last set :)
Power Snatches & Hang Squat Cleans from Chelsea Ryan on Vimeo.
B. Hang Squat Clean, 3-3-3-3, 5 min
C1. Back Squat @ 20X1, 5-6 reps x 3 sets, 2 min
C2. Muscle-ups, AMRAP in 1 min x 3 sets, 2 min
A. 135#, 138#, 140#, 143#, 145# Felt good, finally dropping under. Video of it all below.
B. 145#, 155#, 160#, 165# (2) Needed quicker elbows on the 3rd rep at 165#.
C1. 180# (6), 185# (6), 190# (5)
C2. 7, 9, 8
Notes:
Squats: Felt pretty good, but the 2 min rest b/t squats and MU's flew by.
MU: Set 1 of MU's I went for a max set just to see, ended up only getting 5. Failed a bunch but ended with a total of 7 for the first round. The later sets were smarter, Set of 9 went 4,2,1,1,1 and set of 8 went 3, 2, 1, 1, 1 & no fails in either set 2 or 3. Feeling better here, for some reason my right shoulder is delaying, I am always quick on my left side with a slight delay on the right. Tough to pace for a 1 minute but happy with my high of 9. Thought I video recorded the sets but I guess I didn't. they're not showing up.
Video of today's power snatches and hang squat cleans. I had some camera problems, so had to use my phone but can't flip the clip on my computer. It appears vertical in one program but when I convert it, it flips horizontal in another program. Oh well, still some cool stuff, just tilt your head or your computer for the last set :)
Power Snatches & Hang Squat Cleans from Chelsea Ryan on Vimeo.
Tuesday, February 14, 2012
315# Clean Grip DL
A. Clean Grip DL, build to 1RM
B. Press, build to 1RM
C. Muscle-ups, 1 rep every 20 sec for 10 min
A. 315# PR (+15# PR) Not the best form but it went up 305# was a lot better looking.
B. 115# PR (+5# PR)
C. Completed. This was easy till minute 9, that's where I had to focus. No Fails and it blows my mind how easy this was and beats my 30 MU for time (10:21). Well I guess my new time for that is 10 min. Felt great.
315# Clean Grip DL from Chelsea Ryan on Vimeo.
B. Press, build to 1RM
C. Muscle-ups, 1 rep every 20 sec for 10 min
A. 315# PR (+15# PR) Not the best form but it went up 305# was a lot better looking.
B. 115# PR (+5# PR)
C. Completed. This was easy till minute 9, that's where I had to focus. No Fails and it blows my mind how easy this was and beats my 30 MU for time (10:21). Well I guess my new time for that is 10 min. Felt great.
315# Clean Grip DL from Chelsea Ryan on Vimeo.
Sunday, February 12, 2012
My First Fran & An OPT Tester
"If I were a smoker I would have died today"
A lot of words today. I bolded the important things for the skimmers, like myself. Videos below. Overall a good week of training. Week 5 is hell at school, it is the halfway point of the quarter. I had 3 mid terms this past week, so I was relatively busy preparing for them. I also had a handful of testers this week in my training as well. Nothing crazier than what I have been doing, but rather benchmarks with a "name", so I get a bit more anxious leading up to these ones.
I knew Fran was coming up in my training, it was just a matter of time. My past few Sundays have involved sessions that were very "Fran Like" in terms of time domains and how I might essentially feel, so I knew I would soon be doing it. On Monday I got my week of training. I skimmed through it at first and saw Grace on Friday, and Fran and an OPT tester for Sunday. I knew it was going to be a tough weekend, and it was only Monday at that point. I hadn't done Fran before, but everybody talks about Fran and how awful the work out is. I didn't think it would be harder than anything I have done leading up to it, except it has a name and is a benchmark so it seems like a bigger deal. My plan was to attack Fran and hoping to walk away not feeling any worse than I have previously felt in other work outs.
Sunday - LEnd3 x 2 sessions
AM
Fran as rx'd - go all out, no pacing, trust your engine!
3:23
Well, I felt horrible. Crashed on the set of 15 pull ups and everything from then on was tough; thrusters, pull ups and even jumping up to the pull up bar which has never been an issue. I thought I would make it through the 15's and 9 thrusters unbroken and the only thing I thought I may have to break were the 9 pull ups. I managed to keep the thrusters unbroken , thank god or else I would have been really upset. I look at the video and see myself resting a lot and it's annoying but I felt awful and was trying my best, it was a lot worse than it looks. Definitely hope for a better time next time (like always), especially now that I know how I held up and where I fell apart. BUT, I hope it's a while until I do that again, it was just as awful as everyone talked it up to be. I threw up after and recovery was about 20 mins. Does anybody know a good female Fran time? Sub 3? I've been looking and seeing things from 2:40 all the way till 4:00 for some of the top athletes, some stats are old and some are new so I guess this is a good general time frame and I fall in the middle which is cool; a 3:23 Fran for me is good. A few months ago I would tell people that IF I HAD to do Fran I would hope for sub 5. I have come a long way in the past 6 months and today I knew sub 4 was possible, and wanted more like 3 mins, which is what I was shooting for. Testers are always tough but a great way to evaluate my training and hard work, which seems to all be heading in the right direction! Thanks Michael.
PM
For time:
Row 250m
15 pushup burpees
25 Kbs - 24 kg
15 pushup burpees
Row 250m
4:15
I looked up good scores for this, some of the better females were about 4:30 back in November, so I feel pretty good here, I would not have done this well in November though. Rows were fast and everything felt good. Second set of burpees was slower than I was shooting for, but overall I felt good here kind of took KBS as my recovery but 25 reps was a bit too long and I felt like I was working rather than recovering by rep 18. Last row was finished a few seconds after my last pull, I didn't pull all the way till 250m but waited till it rolled to 250m. I think the rows were about the same time but I was definitely trying harder and feeling worse on the second one. After, I had bad lung burn but overall felt like a million bucks compared to this morning!
Fran from Chelsea Ryan on Vimeo.
OPT Tester: Row/Burpees/KB/Burpees/Row from Chelsea Ryan on Vimeo.
Overall a good week and weekend of training. I have looked up some scores and I feel that my Grace time is one of the better times I have seen. I compare myself to the best athletes (because I want to be the best) and I have a better performance on Grace than a lot of the athletes I looked up (men included). My Fran time falls in the middle range, which is fine. Grace is more in my wheel house than Fran, both mentally and physically. The OPT tester went well, I wanted under 4:30 and finished with a time that compares well with other lady Big Dawgs I felt good here there wasn't really a moment where I just crapped out, things slowed down but I stayed moving. I feel like I have a better handle on the 3 to 4 minute time domains than I did last week.
A lot of words today. I bolded the important things for the skimmers, like myself. Videos below. Overall a good week of training. Week 5 is hell at school, it is the halfway point of the quarter. I had 3 mid terms this past week, so I was relatively busy preparing for them. I also had a handful of testers this week in my training as well. Nothing crazier than what I have been doing, but rather benchmarks with a "name", so I get a bit more anxious leading up to these ones.
I knew Fran was coming up in my training, it was just a matter of time. My past few Sundays have involved sessions that were very "Fran Like" in terms of time domains and how I might essentially feel, so I knew I would soon be doing it. On Monday I got my week of training. I skimmed through it at first and saw Grace on Friday, and Fran and an OPT tester for Sunday. I knew it was going to be a tough weekend, and it was only Monday at that point. I hadn't done Fran before, but everybody talks about Fran and how awful the work out is. I didn't think it would be harder than anything I have done leading up to it, except it has a name and is a benchmark so it seems like a bigger deal. My plan was to attack Fran and hoping to walk away not feeling any worse than I have previously felt in other work outs.
Sunday - LEnd3 x 2 sessions
AM
Fran as rx'd - go all out, no pacing, trust your engine!
3:23
Well, I felt horrible. Crashed on the set of 15 pull ups and everything from then on was tough; thrusters, pull ups and even jumping up to the pull up bar which has never been an issue. I thought I would make it through the 15's and 9 thrusters unbroken and the only thing I thought I may have to break were the 9 pull ups. I managed to keep the thrusters unbroken , thank god or else I would have been really upset. I look at the video and see myself resting a lot and it's annoying but I felt awful and was trying my best, it was a lot worse than it looks. Definitely hope for a better time next time (like always), especially now that I know how I held up and where I fell apart. BUT, I hope it's a while until I do that again, it was just as awful as everyone talked it up to be. I threw up after and recovery was about 20 mins. Does anybody know a good female Fran time? Sub 3? I've been looking and seeing things from 2:40 all the way till 4:00 for some of the top athletes, some stats are old and some are new so I guess this is a good general time frame and I fall in the middle which is cool; a 3:23 Fran for me is good. A few months ago I would tell people that IF I HAD to do Fran I would hope for sub 5. I have come a long way in the past 6 months and today I knew sub 4 was possible, and wanted more like 3 mins, which is what I was shooting for. Testers are always tough but a great way to evaluate my training and hard work, which seems to all be heading in the right direction! Thanks Michael.
PM
For time:
Row 250m
15 pushup burpees
25 Kbs - 24 kg
15 pushup burpees
Row 250m
4:15
I looked up good scores for this, some of the better females were about 4:30 back in November, so I feel pretty good here, I would not have done this well in November though. Rows were fast and everything felt good. Second set of burpees was slower than I was shooting for, but overall I felt good here kind of took KBS as my recovery but 25 reps was a bit too long and I felt like I was working rather than recovering by rep 18. Last row was finished a few seconds after my last pull, I didn't pull all the way till 250m but waited till it rolled to 250m. I think the rows were about the same time but I was definitely trying harder and feeling worse on the second one. After, I had bad lung burn but overall felt like a million bucks compared to this morning!
Fran from Chelsea Ryan on Vimeo.
OPT Tester: Row/Burpees/KB/Burpees/Row from Chelsea Ryan on Vimeo.
Overall a good week and weekend of training. I have looked up some scores and I feel that my Grace time is one of the better times I have seen. I compare myself to the best athletes (because I want to be the best) and I have a better performance on Grace than a lot of the athletes I looked up (men included). My Fran time falls in the middle range, which is fine. Grace is more in my wheel house than Fran, both mentally and physically. The OPT tester went well, I wanted under 4:30 and finished with a time that compares well with other lady Big Dawgs I felt good here there wasn't really a moment where I just crapped out, things slowed down but I stayed moving. I feel like I have a better handle on the 3 to 4 minute time domains than I did last week.
Friday, February 10, 2012
GRACE
Really good day of training today. I got my list of work outs for the week on Monday and I have been thinking about Grace this entire time. I had 3 midterms this week and that wasn't even what was on my mind. Today was a great day for me; hitting 3 PRs. Training tomorrow and I'm in for a fun surprise on Sunday... 2 nasty testers.
A. Split jerk, build to 1 rm
B. Overhead squat, build to a 1 RM
C. Grace as rx'd - use a push jerk to get bar overhead once you start to get fatigued...you should be thinking 20 unbroken or more to start.
A. 193# PR (+3#)
B. 180# PR (+15#) 180# felt great, I just couldn't get anything over 180# stabilized overhead. My shoulder was locking up on me and was feeling a bit funny, didn't want to push it. Happy with 180# but I know that getting the weight overhead is what's limiting me, I believe I could handle more weight for the OHS, but getting it overhead is part of the lift.
C. 1:46 (:57 second PR) very proud of myself. Form wasn't ideal and I could have been more efficient but I had 2 goals: 20+ unbroken and sub 2 mins. Notes on Grace: 22 unbroken to start, then small sets. Remembered to breath and that felt fine, grip was surprisingly okay, just need to be more disciplined to drop under the jerk and not waste so much energy push pressing everything. Around rep 24 I saw a solid line of like yellow in front of my eyes so I know I was pushing hard and digging deep. Recovery after was good, felt bad for about 60 seconds then was okay.
193# Split jerk + 180# OHS+ Grace in 1:46 from Chelsea Ryan on Vimeo.
A. Split jerk, build to 1 rm
B. Overhead squat, build to a 1 RM
C. Grace as rx'd - use a push jerk to get bar overhead once you start to get fatigued...you should be thinking 20 unbroken or more to start.
A. 193# PR (+3#)
B. 180# PR (+15#) 180# felt great, I just couldn't get anything over 180# stabilized overhead. My shoulder was locking up on me and was feeling a bit funny, didn't want to push it. Happy with 180# but I know that getting the weight overhead is what's limiting me, I believe I could handle more weight for the OHS, but getting it overhead is part of the lift.
C. 1:46 (:57 second PR) very proud of myself. Form wasn't ideal and I could have been more efficient but I had 2 goals: 20+ unbroken and sub 2 mins. Notes on Grace: 22 unbroken to start, then small sets. Remembered to breath and that felt fine, grip was surprisingly okay, just need to be more disciplined to drop under the jerk and not waste so much energy push pressing everything. Around rep 24 I saw a solid line of like yellow in front of my eyes so I know I was pushing hard and digging deep. Recovery after was good, felt bad for about 60 seconds then was okay.
193# Split jerk + 180# OHS+ Grace in 1:46 from Chelsea Ryan on Vimeo.
Tuesday, February 7, 2012
233# Back Squat
A. Back Squat, build to 1 rm
B. Clean Grip DL, build to tough single - no failures, leave some in the tank
C. Push jerk, AMRAP @ 135lb x 3 sets, 5 min - focus on getting deep into your squat to receive the bar overhead
D. Chest to Bar Chin-ups, 10 unbroken x 7 sets, 2 min
A. 233# (+8# PR) got ahead of myself and went for 243# after this and missed it. I dropped to 238# but didn't have any success, would like to think that had I initially gone to 238#, not 243#, I would have gotten it. But still happy with 233#, it's been a while since I have set a back squat PR
B. 290# Felt solid, could have probably set a PR here today but definitely left some in the tank, and no fails.
C.10/11/10 Thought I would get more like 15's. Set 1 was slow, I tried to be controlled but realized that I should just rep out the push jerks because my shoulders are going to get fatigued either way, so sets 2 and 3 were more touch and go like reps. Felt these a lot in my triceps as well.
D. Completed. sets 1 through 5 were my best feeling c2b butterfly ever, very smooth, sets 6 and 7 I lost rhythm but completed 10 unbroken, finishing with regular kipping pull ups.
233# back squat + 290# DL + Push Jerks+ Pull ups from Chelsea Ryan on Vimeo.
B. Clean Grip DL, build to tough single - no failures, leave some in the tank
C. Push jerk, AMRAP @ 135lb x 3 sets, 5 min - focus on getting deep into your squat to receive the bar overhead
D. Chest to Bar Chin-ups, 10 unbroken x 7 sets, 2 min
A. 233# (+8# PR) got ahead of myself and went for 243# after this and missed it. I dropped to 238# but didn't have any success, would like to think that had I initially gone to 238#, not 243#, I would have gotten it. But still happy with 233#, it's been a while since I have set a back squat PR
B. 290# Felt solid, could have probably set a PR here today but definitely left some in the tank, and no fails.
C.10/11/10 Thought I would get more like 15's. Set 1 was slow, I tried to be controlled but realized that I should just rep out the push jerks because my shoulders are going to get fatigued either way, so sets 2 and 3 were more touch and go like reps. Felt these a lot in my triceps as well.
D. Completed. sets 1 through 5 were my best feeling c2b butterfly ever, very smooth, sets 6 and 7 I lost rhythm but completed 10 unbroken, finishing with regular kipping pull ups.
233# back squat + 290# DL + Push Jerks+ Pull ups from Chelsea Ryan on Vimeo.
Tuesday, January 31, 2012
Jan 31
TRAINING:
A. Back Squat with Chains @ 20X1, 2-2-2-2-2, 5 min
B. Clean Grip DL Cluster, 1.1.1 x 3 sets, 5 min
C. Push Press. Push Jerk. Split Jerk, 1.1.1 x 3 sets, 5 min
D. Chest to Bar Chin-ups, 5 reps x 15 sets, 45 sec
RESULTS:
A. 165#, 170#, 175#, 180#, 185# (Fail) was able to get a hold of the chains and use them today. I think they're about 32lbs per side. 175# felt solid, 180# was tough and I just crumbled with 185#
B. 265#, 270#, 275# (Got stretch tape and used the hook grip here, it was uncomfortable but definitely gave me a much more solid grip than last week. Felt good here, probably have a little more in me)
C. 135#, 140#, 145# (failed push press@ 145# due to poor positioning, completed the push and split jerk)
D. Completed, felt great here today, good butterfly rhythm
A. Back Squat with Chains @ 20X1, 2-2-2-2-2, 5 min
B. Clean Grip DL Cluster, 1.1.1 x 3 sets, 5 min
C. Push Press. Push Jerk. Split Jerk, 1.1.1 x 3 sets, 5 min
D. Chest to Bar Chin-ups, 5 reps x 15 sets, 45 sec
RESULTS:
A. 165#, 170#, 175#, 180#, 185# (Fail) was able to get a hold of the chains and use them today. I think they're about 32lbs per side. 175# felt solid, 180# was tough and I just crumbled with 185#
B. 265#, 270#, 275# (Got stretch tape and used the hook grip here, it was uncomfortable but definitely gave me a much more solid grip than last week. Felt good here, probably have a little more in me)
C. 135#, 140#, 145# (failed push press@ 145# due to poor positioning, completed the push and split jerk)
D. Completed, felt great here today, good butterfly rhythm
Sunday, January 29, 2012
Weekend Work Outs
SATURDAY
AM
7 minutes of work @ high aerobic effort:
1 L Pull-up
9 box jumps - 30" - step down every rep
9 rounds + 1 L Pull Up
--5 min recovery
7 min @ high aerobic effort:
9 sdlhp - 55lb
9 hand release push-ups
25 double unders
6 rounds + 12 Double Unders (hand release push ups slowed me down)
--5 min recovery
7 min @ high aerobic effort:
2 min Airdyne
1 min Push-up burpees - consistent
1 min Airdyne
1 min Push-up Burpees - consistent
2 min Airdyne
Completed, tough.
Burpees set 1: 23 reps
Burpees set 2: 21 reps
PM
20 min Run @ 75% HR
+
10 min lower body stretching
+
20 min Row @ 70% HR
+
10 min L-sit/Ring HSPU tech
Felt good.
Practiced RHSPU, got 11 Ring HSPU in a row which is a PR for me, not a max set probably had 3 more in me. Able to kick up successfully every time now, but I am still sure there is a better way than the way I do it then I swing all over the place, but it doesn't bother me, just not ideal.
SUNDAY
AM
15,12,9 rep rds for time @ 95%:
Thrusters - 75lb
Chin-ups
*Goal sub 2 min
2:27
Thrusters needed to be faster, I didn't start my set of 9's until 1:46 and the set of 9 pull ups was broken up 3, 4, 2...
Noon
For time/reps:
AMRAP Ring Dips (-2) 14
15 Power Snatch - 55lb
AMRAP Ring Dips (-2) 6
15 Power Snatch - 55lb
AMRAP Ring Dips 4
1:36
Ring Dip reps: 14, 6, 4
PM
Run 1000m ALL OUT
3:52
Hands feel fine, nowhere near as much discomfort as friday/yesterday. Good weekend of training, ready for this coming week!
AM
7 minutes of work @ high aerobic effort:
1 L Pull-up
9 box jumps - 30" - step down every rep
9 rounds + 1 L Pull Up
--5 min recovery
7 min @ high aerobic effort:
9 sdlhp - 55lb
9 hand release push-ups
25 double unders
6 rounds + 12 Double Unders (hand release push ups slowed me down)
--5 min recovery
7 min @ high aerobic effort:
2 min Airdyne
1 min Push-up burpees - consistent
1 min Airdyne
1 min Push-up Burpees - consistent
2 min Airdyne
Completed, tough.
Burpees set 1: 23 reps
Burpees set 2: 21 reps
PM
20 min Run @ 75% HR
+
10 min lower body stretching
+
20 min Row @ 70% HR
+
10 min L-sit/Ring HSPU tech
Felt good.
Practiced RHSPU, got 11 Ring HSPU in a row which is a PR for me, not a max set probably had 3 more in me. Able to kick up successfully every time now, but I am still sure there is a better way than the way I do it then I swing all over the place, but it doesn't bother me, just not ideal.
SUNDAY
AM
15,12,9 rep rds for time @ 95%:
Thrusters - 75lb
Chin-ups
*Goal sub 2 min
2:27
Thrusters needed to be faster, I didn't start my set of 9's until 1:46 and the set of 9 pull ups was broken up 3, 4, 2...
Noon
For time/reps:
AMRAP Ring Dips (-2) 14
15 Power Snatch - 55lb
AMRAP Ring Dips (-2) 6
15 Power Snatch - 55lb
AMRAP Ring Dips 4
1:36
Ring Dip reps: 14, 6, 4
PM
Run 1000m ALL OUT
3:52
Hands feel fine, nowhere near as much discomfort as friday/yesterday. Good weekend of training, ready for this coming week!
Friday, January 27, 2012
Power Snatch 2RM 138# & 180# Clean and Jerk
Another day feeling stronger than ever!
TRAINING:
A. Power Snatch, build to 2RM (5 sec b/t reps on ground)
B. Squat Clean and Split Jerk, 1 rep per min for 10 mins - add load slowly as you can, start @ 155lb
C. Hang Squat Snatch, 10-10-10, 10 min - 135lb for first set
RESULTS:
A. 138# (PR) never even done this for a single
B. 155#, 155#, 158#, 158#, 160#, 160#, 163#, 165#, 175#, 180# PR!
C. Did not complete. I got 3 in my first set before my hands ripped. Feel okay with 3 reps considering 135# was my previous 1RM for the hang squat snatch.
I've never seen anything like this, so I probably did something wrong. Here's the pic in a non D-Bag way because I'm not proud of it and I don't think it's cool at all. I called it for today after this set of 3 because my hands were stinging and gripping even an empty bar wasn't going to happen. I thought about it for maybe 10 minutes on a way to somehow complete this part "C" but came to the conclusion that calling it for the day would be the smartest decision to make. Washing my hands after was a nightmare.
Really hate when I can't complete a work out as written, but with 2 PR's today I can't be too disappointed in myself. I guess it's 3 PRs with 135# hang squat snatch being a new 3RM.
Hope the hands heel quick and back at it again tomorrow :)
138# Power Snatch x 2/ 180# C&j/ 135# hang squat snatches from Chelsea Ryan on Vimeo.
TRAINING:
A. Power Snatch, build to 2RM (5 sec b/t reps on ground)
B. Squat Clean and Split Jerk, 1 rep per min for 10 mins - add load slowly as you can, start @ 155lb
C. Hang Squat Snatch, 10-10-10, 10 min - 135lb for first set
RESULTS:
A. 138# (PR) never even done this for a single
B. 155#, 155#, 158#, 158#, 160#, 160#, 163#, 165#, 175#, 180# PR!
 |
 |
| Left Thumb :( |
Really hate when I can't complete a work out as written, but with 2 PR's today I can't be too disappointed in myself. I guess it's 3 PRs with 135# hang squat snatch being a new 3RM.
Hope the hands heel quick and back at it again tomorrow :)
138# Power Snatch x 2/ 180# C&j/ 135# hang squat snatches from Chelsea Ryan on Vimeo.
Tuesday, January 24, 2012
210# Back Squat x 3
Feeling really good today. Felt strong and focused throughout my work out and hit some good numbers
A. Back Squatwith Chains @ 20X1, 3-3-3, 5 min
B. Clean Grip DL Cluster, 1.1.1.1.1 x 3 sets, 5 min
C. Push Press @ 21X1, 5-6 reps x 3 sets, 3 min
D. Chest to Bar Chin-ups, 5 reps x 12 sets, 30 sec
A. 200#, 205#, 210# The chains were not at the gym today so I just did these squats without them, 210# is definitely a new 3rm and I felt great
B. 255#, 260#, 265# Have always used a mixed grip for heavy DL in the past, clean grip was something different, the hook grip absolutely killed me, so after set 1 I used clean grip without the hook which was difficult.
C. 123# (6), 128# (6), 133# (4)
D. Completed, lost butterfly rythm around set 6 or 7, and the remainder of the sets were mixed butterfly/kipping
A. Back Squat
B. Clean Grip DL Cluster, 1.1.1.1.1 x 3 sets, 5 min
C. Push Press @ 21X1, 5-6 reps x 3 sets, 3 min
D. Chest to Bar Chin-ups, 5 reps x 12 sets, 30 sec
A. 200#, 205#, 210# The chains were not at the gym today so I just did these squats without them, 210# is definitely a new 3rm and I felt great
B. 255#, 260#, 265# Have always used a mixed grip for heavy DL in the past, clean grip was something different, the hook grip absolutely killed me, so after set 1 I used clean grip without the hook which was difficult.
C. 123# (6), 128# (6), 133# (4)
D. Completed, lost butterfly rythm around set 6 or 7, and the remainder of the sets were mixed butterfly/kipping
Friday, January 20, 2012
140# Hang Squat Clean x 10
A. Split Jerk, 2-2-1-1, 5 min
B. Power Clean Cluster, 1.1.1.1.1 x 3 sets, 5 min
C. Hang Squat Clean, 10-10-10, 10 min - 125lb for first set
RESULTS
A. 170#x2, 175#x2, 185#x1, 190# fail
B. 160#, 168#, 173# 1. F. F. 1. 1
C. 125#, 135#, 140#
Feeling strong today. Got annoyed that I missed the 190# jerk but moved on because I was excited for the next part of the work out.
Power Cleans felt solid, especially at 168# I felt really good. 173# gave me some trouble, reps 2 and 3 were soft, once I addressed this issue with a little aggression, I was able to make reps 4 and 5.
Hang squat cleans were good, I think I went a little conservative on the weights, I had never done 10 reps. I contemplated going to 145# for the last set but was too worried I would miss at rep 8 or 9, 140# was a good weight but I think I have some more in me.
Jan 20 from Chelsea Ryan on Vimeo.
B. Power Clean Cluster, 1.1.1.1.1 x 3 sets, 5 min
C. Hang Squat Clean, 10-10-10, 10 min - 125lb for first set
RESULTS
A. 170#x2, 175#x2, 185#x1, 190# fail
B. 160#, 168#, 173# 1. F. F. 1. 1
C. 125#, 135#, 140#
Feeling strong today. Got annoyed that I missed the 190# jerk but moved on because I was excited for the next part of the work out.
Power Cleans felt solid, especially at 168# I felt really good. 173# gave me some trouble, reps 2 and 3 were soft, once I addressed this issue with a little aggression, I was able to make reps 4 and 5.
Hang squat cleans were good, I think I went a little conservative on the weights, I had never done 10 reps. I contemplated going to 145# for the last set but was too worried I would miss at rep 8 or 9, 140# was a good weight but I think I have some more in me.
Jan 20 from Chelsea Ryan on Vimeo.
Wednesday, January 18, 2012
Jan 18
TRAINING
AM
15 min Run @ 75% HR
+
10 min lower body stretching/mobility
+
15 min Airdyne @ 70% HR
+
10 min handstand walk tech work
PM
10 rounds for time:
4 Push-up Burpees
6 KBS - 24kg
8 Wall Balls - 14#/10ft
RESULTS
AM
Run, stretching and airdyne all felt good. Felt a little out of practice on the HSWalk but was still able to walk about 10m at a time a few different times. Practiced getting into a better body position, which I learned this past weekend. I really focused on tight butt, and was immediately in a better position.
PM
10:25
Felt good all the way through the 5th round then fell off pace, I think it was mental because one second I was fine then the next I felt like I was trying to "hang on". I thought I would for sure get sub 10 min. Damn.
As you can see in the video, my space gets a little cluttered in the later rounds, as one of the gym's classes was beginning. Proper gym etiquette is something I really value, and probably one of my biggest pet peeves is when people get in my way or talk to me during a work out like "are you using this kettlebell"... yes I am, obviously. I know it's no one's intention to get in the way, but I wish people were a bit more aware.
Burpees/KBS/WallBall from Chelsea Ryan on Vimeo.
AM
15 min Run @ 75% HR
+
10 min lower body stretching/mobility
+
15 min Airdyne @ 70% HR
+
10 min handstand walk tech work
PM
10 rounds for time:
4 Push-up Burpees
6 KBS - 24kg
8 Wall Balls - 14#/10ft
RESULTS
AM
Run, stretching and airdyne all felt good. Felt a little out of practice on the HSWalk but was still able to walk about 10m at a time a few different times. Practiced getting into a better body position, which I learned this past weekend. I really focused on tight butt, and was immediately in a better position.
PM
10:25
Felt good all the way through the 5th round then fell off pace, I think it was mental because one second I was fine then the next I felt like I was trying to "hang on". I thought I would for sure get sub 10 min. Damn.
As you can see in the video, my space gets a little cluttered in the later rounds, as one of the gym's classes was beginning. Proper gym etiquette is something I really value, and probably one of my biggest pet peeves is when people get in my way or talk to me during a work out like "are you using this kettlebell"... yes I am, obviously. I know it's no one's intention to get in the way, but I wish people were a bit more aware.
Burpees/KBS/WallBall from Chelsea Ryan on Vimeo.
Monday, January 9, 2012
ProAnox!
Today I got my frist sponsorship, ProAnox Systems Inc. Very proud to have been given this opportunity to represent ProAnox, especially during the upcoming CrossFit season. Overall today ended up being okay, but it was one of those days where I was running around doing things all day, especially being the first day back to school and having to buy books and get my classes squared out. Anyways not the best day but ended up hitting a PR and getting a sponsorship so it turned around!
TRAINING:
A. Clean and Jerk, build to a tough single
B. Power Snatch, 3 touch n go reps per min for 5 mins @ 115lbs
C. 10 sets ALL OUT:
3 HSPU
5 Chest to Bar Chin-ups
25 Double Unders
Rest 2 min
D. Row 2000m @ 80% effort
RESULTS:
A. 178# (pr) failed 183# but I know I can do that and maybe more. Still need to get a deeper split esp at the heavy weights. Squat clean was pretty tough but jerk still felt okay. Not really that stoked on 178#, wish I could have put up 180#+ but still a PR
B. Completed, rounds 1 through 3 were easy, 4 and 5 I didn't feel as controlled
C. Felt great. HSPU all strict and UB, c2b were butterfly and felt strong rounds were 23 to 27 seconds
D. 8:32.2 felt good and a true 80%
178# Clean and Jerk from Chelsea Ryan on Vimeo.
TRAINING:
A. Clean and Jerk, build to a tough single
B. Power Snatch, 3 touch n go reps per min for 5 mins @ 115lbs
C. 10 sets ALL OUT:
3 HSPU
5 Chest to Bar Chin-ups
25 Double Unders
Rest 2 min
D. Row 2000m @ 80% effort
RESULTS:
A. 178# (pr) failed 183# but I know I can do that and maybe more. Still need to get a deeper split esp at the heavy weights. Squat clean was pretty tough but jerk still felt okay. Not really that stoked on 178#, wish I could have put up 180#+ but still a PR
B. Completed, rounds 1 through 3 were easy, 4 and 5 I didn't feel as controlled
C. Felt great. HSPU all strict and UB, c2b were butterfly and felt strong rounds were 23 to 27 seconds
D. 8:32.2 felt good and a true 80%
178# Clean and Jerk from Chelsea Ryan on Vimeo.
Friday, January 6, 2012
200# Front Squat!
AM - MAP Rowing
3 x 60 sec Row @ 50%/120 sec Row @ 80-85% - damper @ 3
2,115m at a 2:07.7 ave
50% was at about 2:28
80-85%
set 1: 1:57 ave
set 2: 2:00 ave
set 3: 1:57 ave
Noon - FSq + Clean + Clean capacity
A. Front Squat @ 20X1, 1-1-1, 5 min
B. Thruster, build to 1 RM
C. Power Clean and Push Jerk @ 145lb, 1 fast rep every 30 sec for 5 mins
A. 185#, 190#, 200# (pr!) I have been wanting 200# for so long! yay!
B. 155#
C. Completed After reviewing the video (below), my reps should have been done much FASTer
PM - CF Tester
Open 2011 # 5
As many rounds as possible in 20 minutes:
5 Power Clean - 100#
10 Toes to Bar
15 Wall Balls - 14#/9ft
10 rounds + 8 t2b
Previous was 275 reps, today was 313 reps.
- All power cleans unbroken
- t2b were terrible and where I spent the most time
- Wall Balls all unbroken and the easiest part (same situation the first time I did this work out as well)
200# Front squat/ Powerclean&jerks from Chelsea Ryan on Vimeo.
3 x 60 sec Row @ 50%/120 sec Row @ 80-85% - damper @ 3
2,115m at a 2:07.7 ave
50% was at about 2:28
80-85%
set 1: 1:57 ave
set 2: 2:00 ave
set 3: 1:57 ave
Noon - FSq + Clean + Clean capacity
A. Front Squat @ 20X1, 1-1-1, 5 min
B. Thruster, build to 1 RM
C. Power Clean and Push Jerk @ 145lb, 1 fast rep every 30 sec for 5 mins
A. 185#, 190#, 200# (pr!) I have been wanting 200# for so long! yay!
B. 155#
C. Completed After reviewing the video (below), my reps should have been done much FASTer
PM - CF Tester
Open 2011 # 5
As many rounds as possible in 20 minutes:
5 Power Clean - 100#
10 Toes to Bar
15 Wall Balls - 14#/9ft
10 rounds + 8 t2b
Previous was 275 reps, today was 313 reps.
- All power cleans unbroken
- t2b were terrible and where I spent the most time
- Wall Balls all unbroken and the easiest part (same situation the first time I did this work out as well)
200# Front squat/ Powerclean&jerks from Chelsea Ryan on Vimeo.
Friday, December 23, 2011
Dec 23
AM
4 x 60 sec Row @ 50%/90 sec Row @ 80-85% - damper @ 3
+
10 min rest
+
4 x 60 sec Row @ 50%/90 sec Row @ 80-85% - damper @ 3
2,275 m (2:11.9 ave, 50% about 2:35, 85% about 1:57)
+
2,292 m (2:10.9 ave, 50% about 2:35, 85% about 1:56)
Noon
A. Front Squat @ 20X1, 2-2-2, 5 min
B. Hang Squat Clean, build to 1RM
C. touch n go Squat Clean Ladder for time (6-->1 @ 135lb) - bar cannot rest on floor, only in front rack position, not at hips
A. 180#, 185#, 190# (new 2RM!)
B. 175# pretty frustrated, can't stand up with 180# but can catch it fine.
C. 3:20 .... may have done this wrong
PM
10 rounds for time:
3 HSPU
6 Chest to Bar Chin-ups
9 Box Jumps - 30"
12:55
HSPU and pull ups unbroken. BJ's were step down at a consistent pace. took a few seconds transition between exercises.
Didn't feel 100% today. Been fighting some kind of bug and it hit me yesterday. Feeling better than I did yesterday, but heavy breathing causes lots of coughing! Recovery this weekend will be key and hopefully I will be healthy Monday!
4 x 60 sec Row @ 50%/90 sec Row @ 80-85% - damper @ 3
+
10 min rest
+
4 x 60 sec Row @ 50%/90 sec Row @ 80-85% - damper @ 3
2,275 m (2:11.9 ave, 50% about 2:35, 85% about 1:57)
+
2,292 m (2:10.9 ave, 50% about 2:35, 85% about 1:56)
Noon
A. Front Squat @ 20X1, 2-2-2, 5 min
B. Hang Squat Clean, build to 1RM
C. touch n go Squat Clean Ladder for time (6-->1 @ 135lb) - bar cannot rest on floor, only in front rack position, not at hips
A. 180#, 185#, 190# (new 2RM!)
B. 175# pretty frustrated, can't stand up with 180# but can catch it fine.
C. 3:20 .... may have done this wrong
PM
10 rounds for time:
3 HSPU
6 Chest to Bar Chin-ups
9 Box Jumps - 30"
12:55
HSPU and pull ups unbroken. BJ's were step down at a consistent pace. took a few seconds transition between exercises.
Didn't feel 100% today. Been fighting some kind of bug and it hit me yesterday. Feeling better than I did yesterday, but heavy breathing causes lots of coughing! Recovery this weekend will be key and hopefully I will be healthy Monday!
Wednesday, December 7, 2011
Birthday Work Out
I'm 22 today! I'm aging like wine, the older I get the better! haha, but people keep telling me "the best is yet to come". Excited to find out what that means!
The past week has been brutal at school. For the past 4 years I have had finals over my bday. Here is a quick recap of what's been going on besides my work outs. 10 weeks of lectures and it comes down to this:
Last week
10 page paper due in my Central American History Class on the Mara Salvatrucha
December 6:
26 page paper for my capstone: The Effects of alcohol consumption and sports participation on academic achievement, and a 10 min presentation on my findings.
10 page paper: Proving that philosophy can be considered a religious tradition (brutal, i was in over my head this whole class. philosophy and religion.... woooaaa)
Today: Study study study
Tomorrow:
7 page paper on teenage tobacco use
Central American Final Exam (Definitely going to be challenging)
Deviant Behavior Final Exam (not worried about this, should be easy, actually forgot I had this final till this week)
Tomorrow I will be done with school until January 9th. This is the home stretch and I cannot wait! Dec 8 will start 4 weeks of 100% focus on my training because I will have no other obligations, woo!
TRAINING:
3 sets:
5 Power Snatch - 115lb
Run 90 sec @ 85%
Rest 2 min
+
3 sets:
5 hang squat clean - 135lb
Airdyne 90 sec @ 85%
Rest 2 min
+
5 sets:
10 Hand Release Push-ups
15 Unanchored Sit-ups
20 Back Extensions
2 min
RESULTS:
TNG all sets, 400m all sets (pretty cool, set 1 okay, set 2 sloppy, set 3 good first 4 reps the 5th was a lucky press out, grip was tough and fatiguing even in the hook)
+
TNG all sets, monitor broken but 85% effort, legs felt like bricks
+
1:05/ 1:01/ 1:00/ 1:01/ :59
Feeling better today, much more rested and was ready to hit these work outs today! Probably should have settled down on the snatches a bit but I was excited to be able to do that them TnG, wasn't expecting that.
The past week has been brutal at school. For the past 4 years I have had finals over my bday. Here is a quick recap of what's been going on besides my work outs. 10 weeks of lectures and it comes down to this:
Last week
10 page paper due in my Central American History Class on the Mara Salvatrucha
December 6:
26 page paper for my capstone: The Effects of alcohol consumption and sports participation on academic achievement, and a 10 min presentation on my findings.
10 page paper: Proving that philosophy can be considered a religious tradition (brutal, i was in over my head this whole class. philosophy and religion.... woooaaa)
Today: Study study study
Tomorrow:
7 page paper on teenage tobacco use
Central American Final Exam (Definitely going to be challenging)
Deviant Behavior Final Exam (not worried about this, should be easy, actually forgot I had this final till this week)
Tomorrow I will be done with school until January 9th. This is the home stretch and I cannot wait! Dec 8 will start 4 weeks of 100% focus on my training because I will have no other obligations, woo!
TRAINING:
3 sets:
5 Power Snatch - 115lb
Run 90 sec @ 85%
Rest 2 min
+
3 sets:
5 hang squat clean - 135lb
Airdyne 90 sec @ 85%
Rest 2 min
+
5 sets:
10 Hand Release Push-ups
15 Unanchored Sit-ups
20 Back Extensions
2 min
RESULTS:
TNG all sets, 400m all sets (pretty cool, set 1 okay, set 2 sloppy, set 3 good first 4 reps the 5th was a lucky press out, grip was tough and fatiguing even in the hook)
+
TNG all sets, monitor broken but 85% effort, legs felt like bricks
+
1:05/ 1:01/ 1:00/ 1:01/ :59
Feeling better today, much more rested and was ready to hit these work outs today! Probably should have settled down on the snatches a bit but I was excited to be able to do that them TnG, wasn't expecting that.
Monday, December 5, 2011
OPT Dec 5
5 minutes of work @ 80-85% aerobic effort:
3 HSPU
12 Walking Lunges
11 rounds + 3 HSPU (all strict hspu)
--5 min active rest
5 min work @ 80-85%:
5 Chest to Bar Chin-ups
35 Double Unders
5 rounds + 5 c2b + 31 DU
--5 min active rest
5 min work @ 80-85%:
10 Wall Balls - 14#/10 ft
10 Box Jumps - 24" - step down each rep
4 rounds + 10 wall ball
--5 min active rest
5 min work @ 80-85%;
3 toes to bar
3 push-up burpees
11 rounds + 3 t2b
3 HSPU
12 Walking Lunges
11 rounds + 3 HSPU (all strict hspu)
--5 min active rest
5 min work @ 80-85%:
5 Chest to Bar Chin-ups
35 Double Unders
5 rounds + 5 c2b + 31 DU
--5 min active rest
5 min work @ 80-85%:
10 Wall Balls - 14#/10 ft
10 Box Jumps - 24" - step down each rep
4 rounds + 10 wall ball
--5 min active rest
5 min work @ 80-85%;
3 toes to bar
3 push-up burpees
11 rounds + 3 t2b
Sunday, December 4, 2011
OPT Dec 4
TRAINING:
AM
4 sets ALL OUT:
5 Thrusters - 115lb
20 sec Airdyne
+
4 sets ALL OUT:
15 KBS - 32kg
9 Push-up Burpees
PM
Run 3k for time
RESULTS:
AM
First set of thrusters took 15 seconds, bar positioning was a bit off so the reps weren't quite as fast. Sets 2, 3, and 4 thrusters were 11 seconds. Positioning on these sets was good and I felt really powerful today. (Bar taken from ground). Airdyne monitor doesn't work but kept the RPM's maxed out.
+
All sets 46 seconds. KB had a tilt at the top, I wanted to keep it fast so I didn't worry too much about keeping the kb vertical.
*Both of these intervals this morning were brutal. Just the right amount of weight, reps and work time to go all out and not slow down.
PM
13:43
Over a minute faster than at the Optathlon (14:57)
A new PR (previous 14:14)
Mentally broke it up into 7 x 400's paced at about 1:50, and just gave the last half lap all I had left. This went better for me, just trying to think 1 lap at a time. Some laps took a bit longer and others were a bit shorter, but the good news is the first half was slower than the second half, not by a whole lot though, but it tells me my pacing was better than previous times where I slowed down in the last couple laps. Lap 3 was the toughest for me, felt like I was pushing the hardest to maintain pace, but after that I got in a better groove, most likely a result of a not so great warm up.
I'm definitely exhausted after today.
AM
4 sets ALL OUT:
5 Thrusters - 115lb
20 sec Airdyne
+
4 sets ALL OUT:
15 KBS - 32kg
9 Push-up Burpees
PM
Run 3k for time
RESULTS:
AM
First set of thrusters took 15 seconds, bar positioning was a bit off so the reps weren't quite as fast. Sets 2, 3, and 4 thrusters were 11 seconds. Positioning on these sets was good and I felt really powerful today. (Bar taken from ground). Airdyne monitor doesn't work but kept the RPM's maxed out.
+
All sets 46 seconds. KB had a tilt at the top, I wanted to keep it fast so I didn't worry too much about keeping the kb vertical.
*Both of these intervals this morning were brutal. Just the right amount of weight, reps and work time to go all out and not slow down.
PM
13:43
Over a minute faster than at the Optathlon (14:57)
A new PR (previous 14:14)
Mentally broke it up into 7 x 400's paced at about 1:50, and just gave the last half lap all I had left. This went better for me, just trying to think 1 lap at a time. Some laps took a bit longer and others were a bit shorter, but the good news is the first half was slower than the second half, not by a whole lot though, but it tells me my pacing was better than previous times where I slowed down in the last couple laps. Lap 3 was the toughest for me, felt like I was pushing the hardest to maintain pace, but after that I got in a better groove, most likely a result of a not so great warm up.
I'm definitely exhausted after today.
Subscribe to:
Posts (Atom)