AM
21,18,15,12,9,6,3 rep rds for time:
Thrusters - 45lb
Chin-ups
7:47
All I wanted to do was the pull ups unbroken, I have done this before but with box jumps instead of thrusters and pull ups were unbroken. I used a box for the pull up bars, I learned my lesson from Fran, and jumping up to the pull ups bar with lots of lactate acid in my legs is unnecessary and challenging. Thrusters were tiring, both for my legs and breathing. It was tough to get air with even just 45# on my chest. Set of 15 thrusters were the only thing not unbroken, I needed to settle down and drop the bar because I still had a long road ahead of me and was starting to hit that point too early. Transitions need to be faster. Pull ups felt good throughout, getting quicker and more efficient, and I have been able to handle the higher volume of pull ups lately too which has been a good gain.
LEnd Tester: thrusters/ chin ups from Chelsea Ryan on Vimeo.
PM
Run 10 minutes @ 75% effort
+
10 min hip/glute stretching
+
Run 10 minutes @ 75% effort
+
10 min shoulder/pec stretching
+
Run 10 minutes @ 75% effort
Will complete this later in the afternoon and add notes then
My standings by tonight, my attitude, and my confidence will dictate whether or not I will re do 12.2.
I need my mind in the right place to improve.
Showing posts with label Chelsea Ryan CrossFit. Show all posts
Showing posts with label Chelsea Ryan CrossFit. Show all posts
Saturday, March 3, 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 21, 2012
Feb 21
A. Squat Clean and SPlit Jerk Cluster, 1.1.1.1.1 x 3 sets, 7 min
B. Hang Power Snatch. Power Snatch. Squat Snatch, 1.1.1 x 3 sets, 7 min
C. 7,6,5,4,3,2,1 rep rds for time:
Muscle-ups
135 lbs Front Squat - taken from floor
A. 155#, 160# solid, 165# (failed the jerk on rep 2, 4, 5)
B. 125#, 130#, 135# (failed hang power, completed the rest)
FINALLY catching at parallel and getting UNDER it. Felt good.
C. 10:57 Felt good, failed 1 dip on the MU round of 3. Slowed me down a bit but felt good. Shooting for sub 12. Strung MU's together easily but dropped to singles in the later sets to avoid any fails. Squats felt heavy but were all unbroken.
B. Hang Power Snatch. Power Snatch. Squat Snatch, 1.1.1 x 3 sets, 7 min
C. 7,6,5,4,3,2,1 rep rds for time:
Muscle-ups
135 lbs Front Squat - taken from floor
A. 155#, 160# solid, 165# (failed the jerk on rep 2, 4, 5)
B. 125#, 130#, 135# (failed hang power, completed the rest)
FINALLY catching at parallel and getting UNDER it. Felt good.
C. 10:57 Felt good, failed 1 dip on the MU round of 3. Slowed me down a bit but felt good. Shooting for sub 12. Strung MU's together easily but dropped to singles in the later sets to avoid any fails. Squats felt heavy but were all unbroken.
Saturday, February 18, 2012
Feb 18
AM
10 minutes of work @ high aerobic effort:
5 ring dips
10 kbs - 16kg
15 squats
10 + 2 KBS
all unbroken
--5 min recovery
10 min @ high aerobic effort:
5 toes to bar
10 walking lunges
15 double unders
11+ 12 Double unders
Felt sloppy here, t2b were out of rythm and DU's had some trips
PM
20 min Airdyne @ 75% HR
+
10 min lower body stretching
+
20 min Row @ 70% HR
+
10 min handstand walk tech
Completed
Pretty exciting:
Article on the CrossFit Games Site
10 minutes of work @ high aerobic effort:
5 ring dips
10 kbs - 16kg
15 squats
10 + 2 KBS
all unbroken
--5 min recovery
10 min @ high aerobic effort:
5 toes to bar
10 walking lunges
15 double unders
11+ 12 Double unders
Felt sloppy here, t2b were out of rythm and DU's had some trips
PM
20 min Airdyne @ 75% HR
+
10 min lower body stretching
+
20 min Row @ 70% HR
+
10 min handstand walk tech
Completed
Pretty exciting:
Article on the CrossFit Games Site
Friday, February 17, 2012
190# Power Clean
A. Power Clean, build to 1RM
B. Front Squat, build to 1RM
C. OHS @ 115lb, AMRAP x 3 sets, 5 min
A. 190# (+7# PR)
B. 193#
C. 18, 16, 11
*Happy with a power clean PR, but couldn't squat for my life today. The power clean did zap a lot of energy instantly out of me, it was weird. Felt pretty drained after.
*193# front squat was super easy and solid, jumped to 203# and couldn't do it, same thing as always... I get out of the bottom and get to at least parallel (maybe even a bit above) and cannot generate the strength to stand. Dropped the weight down to 198# and failed there 2 times. Frustrating and disappointing.
*OHS killed were limited by shoulders.
190# Power Clean from Chelsea Ryan on Vimeo.
B. Front Squat, build to 1RM
C. OHS @ 115lb, AMRAP x 3 sets, 5 min
A. 190# (+7# PR)
B. 193#
C. 18, 16, 11
*Happy with a power clean PR, but couldn't squat for my life today. The power clean did zap a lot of energy instantly out of me, it was weird. Felt pretty drained after.
*193# front squat was super easy and solid, jumped to 203# and couldn't do it, same thing as always... I get out of the bottom and get to at least parallel (maybe even a bit above) and cannot generate the strength to stand. Dropped the weight down to 198# and failed there 2 times. Frustrating and disappointing.
*OHS killed were limited by shoulders.
190# Power Clean 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.
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.
Friday, February 3, 2012
Power Snatch & Squat Clean PR
A. Power Snatch, build to 1 RM
B. Squat Clean, build to a 1 RM
C. OHS @ 95lb, AMRAP x 5 sets, 5 min
A. 148# (+10# PR)A little ugly. Still room for more here.
B. 193# (+8# PR) Made the jump to 198# caught it no problem, just couldn't stand up
C. 28/24/20/15/18 This was really tough
148# Power Snatch/193# Squat Clean from Chelsea Ryan on Vimeo.
B. Squat Clean, build to a 1 RM
C. OHS @ 95lb, AMRAP x 5 sets, 5 min
A. 148# (+10# PR)A little ugly. Still room for more here.
B. 193# (+8# PR) Made the jump to 198# caught it no problem, just couldn't stand up
C. 28/24/20/15/18 This was really tough
148# Power Snatch/193# Squat Clean 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
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
Sunday, January 22, 2012
1k Row PR
LEnd3 x 3 sessions
AM
15,12,9 rep rds for time @ 95%:
Power Clean - 80lb
Push-up Burpees
*Goal 3 min is goal
2:34
Felt good here.
Noon
3 rounds for time @ 95%:
9 KBS - 32kg
12 Thrusters - 65lb
*Under 2:30 min is goal
3:43
2 rounds completed in 1:30 then fell apart. I had no pop left so the 32 kg really dominated me, lost focus by the time I got to the thrusters. Was not as much breathing as it was muscle/power stamina here. Would like to think I could have handled this much better with 24 kg.
PM
Row 1000m @ 97%
*Under 3:55 is goal
3:51.3 PR!
Learned a new technique from Shane at Invictus last weekend, and started the row with some short and hard pulls, 3/4 1/2 3/4 full full, then got into my rhythm. I think that helped me out, it was enough to get the pace down to 1:36 for a couple seconds and as I started to get back to my 1:57 pace, it took the rower a while so I was getting strokes at a faster pace without actually "pulling" that pace, if that makes ANY sense. Felt great! Damper @ 4
Stoked on my performance in session 1. Very frustrated with my performance in session 2. and stoked on session 3. Hit a PR in the 1k row and did not think I would be able to do that after one of the toughest days of training I've had in a while, cool!
LEend3: PC & Burpees from Chelsea Ryan on Vimeo.
AM
15,12,9 rep rds for time @ 95%:
Power Clean - 80lb
Push-up Burpees
*Goal 3 min is goal
2:34
Felt good here.
Noon
3 rounds for time @ 95%:
9 KBS - 32kg
12 Thrusters - 65lb
*Under 2:30 min is goal
3:43
2 rounds completed in 1:30 then fell apart. I had no pop left so the 32 kg really dominated me, lost focus by the time I got to the thrusters. Was not as much breathing as it was muscle/power stamina here. Would like to think I could have handled this much better with 24 kg.
PM
Row 1000m @ 97%
*Under 3:55 is goal
3:51.3 PR!
Learned a new technique from Shane at Invictus last weekend, and started the row with some short and hard pulls, 3/4 1/2 3/4 full full, then got into my rhythm. I think that helped me out, it was enough to get the pace down to 1:36 for a couple seconds and as I started to get back to my 1:57 pace, it took the rower a while so I was getting strokes at a faster pace without actually "pulling" that pace, if that makes ANY sense. Felt great! Damper @ 4Stoked on my performance in session 1. Very frustrated with my performance in session 2. and stoked on session 3. Hit a PR in the 1k row and did not think I would be able to do that after one of the toughest days of training I've had in a while, cool!
LEend3: PC & Burpees from Chelsea Ryan on Vimeo.
Saturday, January 21, 2012
9 Ring HSPU
TRAINING:
AM
5 minutes of work @ high aerobic effort:
Run 200m
7 OHS - 45lb
4 rounds + 200m + 3 OHS
--5 min recovery
5 min @ high aerobic effort:
Row 200m
7 hang power clean and push jerk - 55lb
5 rounds
--5 min recovery
5 min @ high aerobic effort:
50 Double Unders
7 SDLHP - 65lb
6 rounds + 4 Double Unders (Lots of trips on Double Unders today..)
Felt good today. Felt like I worked hard, I was dead after each set but was able to recover in the 5 minutes.
PM
15 min Run @ 75% HR Completed, felt really good.
+
10 min lower body stretching Completed, lots of hip mobility focus here
+
15 min Row @ 70% HR 3,059m @ 2:27 ave. Felt good
+
10 min L-sit/Ring HSPU tech Felt a little out of practice, I haven't done these in probably 5 months. Got 9 in a row which is a PR, think I have more in me. Focused on the kick up and also, when I focus on wrapping my feet in super tight, everything else became easier. Tried to stay "tight" throughout the movement but that was the most challenging part as fatigue set in. L-Sit practice went really well. Did these on the paralettes and felt solid, a big improvement from last time when I did L Pull ups and felt soft.
9 ring hspu from Chelsea Ryan on Vimeo.
AM
5 minutes of work @ high aerobic effort:
Run 200m
7 OHS - 45lb
4 rounds + 200m + 3 OHS
--5 min recovery
5 min @ high aerobic effort:
Row 200m
7 hang power clean and push jerk - 55lb
5 rounds
--5 min recovery
5 min @ high aerobic effort:
50 Double Unders
7 SDLHP - 65lb
6 rounds + 4 Double Unders (Lots of trips on Double Unders today..)
Felt good today. Felt like I worked hard, I was dead after each set but was able to recover in the 5 minutes.
PM
15 min Run @ 75% HR Completed, felt really good.
+
10 min lower body stretching Completed, lots of hip mobility focus here
+
15 min Row @ 70% HR 3,059m @ 2:27 ave. Felt good
+
10 min L-sit/Ring HSPU tech Felt a little out of practice, I haven't done these in probably 5 months. Got 9 in a row which is a PR, think I have more in me. Focused on the kick up and also, when I focus on wrapping my feet in super tight, everything else became easier. Tried to stay "tight" throughout the movement but that was the most challenging part as fatigue set in. L-Sit practice went really well. Did these on the paralettes and felt solid, a big improvement from last time when I did L Pull ups and felt soft.
9 ring hspu from Chelsea Ryan on Vimeo.
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.
Wednesday, January 4, 2012
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.
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.
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.
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