Lactate Tester

A. Front Squat @ 20X1, build to a max single

B. Squat Clean and Split Jerk Cluster, 1.1 - build to a max set - 200lb goal

C. Snatch Pull. Pocket Squat Snatch. Snatch Balance, 1.1.1 per min for 10 min - 5 min @ 110lb, 5 min @ 120lb

D. For time:

10 Power Clean @ 100lb

10 Lateral Barbell Burpees

10 Power Clean @ 90lb

10 Lateral Barbell Burpees

10 Power Clean @ 80lb

10 Lateral Barbell Burpees

*Top female time is 2:13

*Set-up 3 separate bars, video this

A. 230#... tried 240# failed once

B. 200#... took a few tries to get here. I kept failing the last jerk but it was mental so i went till i completed the set... video below

C. complete

D. 2:11...video below, lung burner

Clean & Jerk 1.1 from Chelsea Ryan on Vimeo.
November Lactate Tester from Chelsea Ryan on Vimeo.

Power Clean PR!

TRAINING:
A. Power Clean - build to a tough single in a few sets
+
3 sets:
3 tough hang power clean TnG
sprint 30 m increasing speed throughout
rest walk 5 min
RESULTS:
A. 183# (my sets were 155#, 175#, 180# (fail), 180# (make), 183# (fail), 183# make)
+
all sets @ 145#

Touch & Go!

TRAINING:

part 1:
5 sets @ 97%:
5 squat snatch TnG heavy
5 power clean TnG same weight
10 explosive burpee broad jumps
rest walk 6 min b/t sets - record distance per set of BBJ's

rest 6+ hours

part 2:
Airdyne
40 sec @ maximal effort
Rest WALK 6:20 x 8
(record cals/set)

RESULTS:
1. 115# (21.30 m)
2. 115# (20.03 m)
3. 115# (20.54 m)
4. 115# (4) (19.63 m)
5. 115# (20.30 m)

Really happy that I was able to do 115# for the sets! Sets improve throughout the video. I really let my form and technique go when I do the tng reps. I cannot bring the bar down and get in a great set up position unless I rest the bar on the ground. As you can see in the video, my ass is way up.

Part 2:
No monitor on airdyne but kept it maxed out for 40 seconds which was the best i've ever done. Quads were burning and it was very uncomfortable. Realized that my seat has always been too low so I made it much higher and was able to keep better posture.

POWER CLEAN!

Two posts in one day, cool! I was bored this evening, so I went to the gym to max out on my power clean. My previous PR was 165# and I said in my last post I wanted to power clean 175# by December. I did it today! It was so cool! 170# went up no problem, 175# was a bit harder but still felt fine. I couldn't get 180# though. But I am so excited to have power cleaned 175# today! Now I need to get stronger in the front squat so I can squat clean 200#. 175# makes my power clean heavier than my squat clean, which leads me to believe I may be more powerful than I am "strong". I even used the hook grip, which I never use, so I guess I should start!

June 24

I got my wisdom teeth out on Tuesday, so today was my first day back in the gym since Sunday. The surgery itself went really well, I felt fine the day after and I never had any swelling, but my mouth was in pain and since I had stitches I needed to take it easy for a couple days. Sunday's work out I hit a new 3-rep PR in the Split Jerk @ 155# which was pretty cool.
Today I took it easy. I didn't want to have any super hard breathing or do anything that would get my heart rate too high since I had anesthesia on Tuesday.
TRAINING:
A. 5x5 Deadlift
B. 5 rounds
-3 PC @ 135#
-2 Muscle ups
C. One attempt at max reps HSPU (no kip)
RESULTS:
A. 185, 205, 215, 225, 230
B. ub/ub, ub/ub, ub/ub, ub/ub, ub/1/1
no time componenet on part B. I focused on power and trying to do the MU's unbroken. On the 5th set I swung right over the top, but I was too fatigued to catch myself to finish the MU, all other sets were UB.
C. 14 reps. Shoulders felt fatigued and I felt a little weak today.

OPT June 14

TRAINING:
A. Power Clean; 2-3 x 5; rest 3 min
B. KBS - 2/1.5 pd russian swing x 15; rest 1 min x 3
+
AMRAP Box Jumps in 10 min (jump up, step down)
24/20" box
RESULTS:
A. 145# (x3 tng), 150# (x3 tng), 155# (x3 tng), 160# x1, 160# f
B. Complete
+ 194 Box Jumps

Another Tuesday Double

TRAINING:

Part 1:

5 sets:

Power Clean x 3 heavy - add per set

10 burpees AFAP

rest walk 5 min actively

(rest 12 min)

5 sets:

Airdyne 30 sec @ 95-100%

spin easy 4:30

(Picture with Johnny from Part 2)

Part 2:

Run 10 min warm up

(include hamstring and ankle specific drills)

+

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

Walk down full rest - 2:30 + x 6

+

Run 10 min easy flat cool down

RESULTS:

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

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

Airdyne: Done

Part 2:

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

A New Addition To My Training!

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

Weekend Training

Yesterday I did 11.5 and completed 275 reps. I was nervous when the work out was first announced. I wasn't feeling too confident about it, but I feel like I somewhat surprised myself. I did all the wall balls unbroken except 2 sets; on one set I fell forward on rep 12, and on my second to last set i broke 9/6.My legs are so sore today, especially my quads! 20 Minute AMRAPS are mentally defeating; I fell like there is no end. In other metcons I think to myself, "the sooner I finish, the sooner I can rest" whereas in an AMRAP I have to keep going for the same amount of time regardless of the work I am getting done. I feel a lot more conditioned than I felt about a month ago and I think it showed in this work out. I look forward to future training and the results I will see!

Today:
TRAINING:

part 1:
5-7 sets @ 97-100%:
4 shoulder to overhead tough
rest 0 sec
3x:
5 burpees AFAP
5 box jumps - 24/20" AFAP
rest walk 5-6 min actively

rest 4+ hours

part 2:
Run 5 min @ Z1
+
Run 45 sec uphill @ 80-90% constant pace
Run down easy x 4
+
Run1 min @ 80%
Run 1 min @ 50% x 3
+
Run 5 min @ Z1

RESULTS:
Part 1
5 sets @ 125#
1:05, 1:04, 1:13, 1:11, 1:18 (failed a push press so that added a few seconds)

part 2 Later today

I feel a bit worn out. My legs are so sore, and the rest of my body feels exhausted. Much needed rest day tomorrow.

Power Cleans and Intervals!

OPT

TRAINING:

A. Power Clean - 2,2,2; rest 4 min
+
3-5 sets @ 97-100%:
3 tough power clean
6 burpees AFAP
9 CTB chin ups AFAP
rest walk 5 min b/t sets actively

RESULTS:

A. 150, 160, 165
+
5 sets all @ 145#
1. 45 sec
2. 46 sec
3. 51 sec
4. 50 sec
5. 52 sec

I felt great today! I am starting to feel a little more conditioned and a little more confident for 11.5!

Bounce Back

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

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

TRAINING:

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

rest 6+ hours

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

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

30 min rest

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

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

Work Outs

 March 8, 2011


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


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


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


snatches done at 6:27 total 21:17


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


alt a1 and a2, 3 sets


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


110# was a strict press pr


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


18:56


March 6, 2011


3x10 back squats
145, 155, 165