OPT Double

TRAINING
part 1
A. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. Build to a tough single in the squat clean; rest as needed

rest 6+ hours

part 2
5 sets:
6 db burpees - 30/20#/h
Sprint 40 yds @ 95%
walk 3 min rest
+
5 sets:
6 db thrusters - 40/25#/h
Airdyne 15 sec max effort
walk rest 3 min
+
5 sets:
Row sprint 25 sec max effort
Walk rest 3 min
RESULTS:
Part 1:
A. 145#, 150#, 155#, 160# (Couldn't put the brakes on for the HPC @ 160#, it turned into a squat clean , then continued with another hang squat clean and full squat clean)
B. @ 155#
C. 175#
Part 2:
A. :18 :17 :17 :18 :18
B. All db thrusters done in 7-9 sec, airdyne monitor broken but all out effort
C. 128m, 130m, 131m, 131m, 132m

Max's & OPT

The first part of my training today was to find my max snatch, clean and jerk, and front squat for today.
Results:
Snatch 135#
C & J 165#
Front Squat 190#
Snatch: I was so close to 140#, and it is a little frustrating that I didn't end up getting it, but hopefully next time. 135# ties my previous PR and I hit it on my first try.
C & J: I haven't done a clean and jerk max since the 2010 norcal qualifier where I think I did somewhere around 140#. The jerk is clearly my limiting factor. I need to really work on my jerk and learn how to do it because I refuse to drop and I am always pressing the bar out.
Front squat: I am trying to build up my front squat but today I didn't feel very strong. 190# ties my previous PR, which is better than my attempt about a week ago, where I maxed out at 185#, but I really want to break 200# soon.
Part 2:
TRAINING:
5 sets @ 97%:
10 Front Squat heavy
5 rope ascents - 20'
Row 400 m
rest walk 6 min b/t sets
(add weight per set to FS)
RESULTS:
Did 6 rope climbs per round on a 14' rope, reach up to 15'

front squat load/ time

125#/5:40
130#/ 5:56
135#/6:26
140#/7:21
145#/ 7:51

all front squats were unbroken, and almost every rope climb was done in 2 pulls. i used a weight belt for my last set at 145# because my back/core was destroyed after 140#. Overall, I felt pretty good during the front squats. Last week I was squatting 150# and it was a tough triple, today I surprised myself and hit 145# for 10 unbroken reps which was pretty cool.

OPT July 6

TRAINING:
7 sets:
AMRAP HSPU (-1)
Row 250 m @ 97%
rest 3:30 b/t sets
RESULTS:
Hspu/row time
1. 18/ 48.0
2. 11/ 51.2
3. 14/ 52.1
4. 10/ 52.8
5. 12/ 53.8
6. 10/ 56.7
7. 8/ 53.4
My goal was to get double digits every round for the HSPU but I fell off on the last set. Dammit. Rows were extremely hard and were making me feel pretty sick early on. All HSPU were strict. I felt pretty light today which helped me get high rep counts on the HSPU.
Here's a quick video of HSPU set 1 and 2 today, the lighting sucks. My camera has the worst battery life and will no longer charge, so I used another camera but the lighting on it is always dark.

Baby, I'm Back.

My break didn't last long. I think I went about it all wrong. I forgot that training is my favorite thing to do, although stepping away from intense training for a week was probably a good idea, so that my body could rest. Mentally it may have not been the smartest choice. I felt somewhat lost without structure to my day, and I know I was not fun to be around. Anyways, I'm back, and now onto off season training.
Today's WOD was from CrossFit Cadence.
TRAINING:
Part 1:
5 rounds:
- 30 sec handstand hold
- 1 split jerk
*rest as needed bt rounds

Part 2:

For time:
- 1k row
- 30 box hops (20")
- 60 pullups
- 30 box hops
- 1k row

RESULTS:
Part 1: Loads @ 135#, 140#, 145#, 150#, 155#
Part 2: 18:39
I felt great on box jumps, better than I ever have before probably because I am pretty light right now since I haven't worked out in a while. However, it has been a long time since I've done pull-ups. I tried to keep a consistent pace with 3-7 reps at a time, with minimal rest in between sets. Last row was really slow.
Feels good to be back.

Getting Ready For The NorCal Regional!

The work outs have been announced and I am super stoked on the programming. I wish these work outs were programmed for the open because I feel much more confident that I will perform well. I am getting ready to compete with the CrossFit Cadence affiliate team and things are looking good. I feel stronger and faster than I ever have felt before. I feel lean and efficient and I think all my hard work is starting to pay off. My endurance has improved tremendously, and I feel that I recover a lot quicker now too. I can't wait to keep training and continuing to get better. I want to be stronger, faster, lighter, and over all more efficient. The biggest challenge is finding that balance. I think OPT has helped so much with my training. It is so cool to be able to compare myself to other competitive women on a daily basis in all aspects of fitness. I think my trail training with Kimber has helped to lean me out and increase my endurance. We are on our fourth week of the hill sprints/ hill climb training and I have been having a great time; I couldn't think of a better way to spend my time. I am able to escape from reality for a few hours and go out in nature and work my ass off by doing stuff I never thought I would have the drive to do.
TRAINING:
Part 1:
A. 3 rds for time:
row 250 m
10 clean and jerk - 115#/80#
rest 20+ min
B. 3 rds for time:
15 thrusters - 95#/65#
15 chin ups
rest 20+ min
C. 3 rds for time:
Run 200 m
15 burpees
Part 2:
Hill sprints
RESULTS:
Part 1:
A. 5:44 (unbroken)
B. 6:12
C. 5:27
Part 2:
Complete

Overcoming Mental Defeat

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

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

Double Day!

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

rest 6+ hours

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

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

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

Getting Ready for 11.3!

TRAINING:

part 1:

A. Press - build to a tough single in no more than 5 sets from empty bar - rest as needed

B. Push Press - build to an easy triple in 3 sets max - rest as needed

C. Split Jerk - build to a tough single in no more than 5 sets max - rest as needed

rest 6+ hours

part 2:

5 sets:

Row 350 m @ 95% effort

breathe 10 times

30 unbroken back extensions

rest 5 min actively walking

Results:

part 1:

A. 95#, 115# (f), 105#, 110# (f)

B. Misread directions; I built up to a heavy single Push Press: 125#, 135#, 145#, 150# (f)x 2

C. 160#, 170#, 175# (failed behind)

*145# is a Push-Press PR! 170# is a tied PR for my Split Jerk but this time it felt and looked a lot better. My arms were fully extended in the bottom of my dip, I did not press the weight out. I felt like I had forgotten what I was doing, then all of a sudden I had 170# above my head in what is probably one of my best split jerks I have ever done at a heavy weight.

(No time for a rest between part 1 & part 2 today, did them back-to-back)

part 2:

350m time/ ave pace per 500m

1. 1:12.8/ 1:44

2. 1:12.5/ 1:43.6

3. 113.7/ 145.3

4. 113.4/ 1:44.9

5. 114.3/ 1:46.2

*All back ext unbroken. Lower back and hamstrings are on fire. I cannot sit comfortable while I type this!

Muscle Ups!

Training
part 1:
run about 2 miles

rest 6+ hours

part 2:
A. Hang Power Clean - 3 x 3 @ 80% effort; rest 2 min
B. AMRAP Muscle Ups; rest 3 min x 4
C. Row 2K - if feelin it, go for it, if not, back off

Results:
A. HPC @ 130#
B. Muscle Up practice (no false grip)
C. 8:21 (ave 2:05/500)

Today was my first time getting a muscle up without the false grip. I am excited to finally be able to do it. Right now they do not seem any easier than a muscle up with the false grip, but with practice I am confident that they will become easier and more efficient in a work out.

HPC/ NO FALSE GRIP MU'S from Chelsea Ryan on Vimeo.

Getting Ready For WOD#2

Training:
A. Dead Lift - 3 x 3 @ 80%; rest 2 min
B. Clap Push Ups - 10 reps x 3; rest 1 min
C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec
C2. 9 push ups; rest 2 sec
C3. 12 box jumps - 24"; rest 3 min x 3
D. Row 1 min @ 90%; Row 1 min @ 50% x 5

Results:
A. Sets @245#
B. All sets ubroken
C. 47 sec, 45, sec, 45 sec
D. Blew it by rowing a 1:38 pace for the first 90%, after that I pulled around a 1:52 for the 90%'s. total distance = 2170m

Bench/Watts!

Training:
7 sets:
AMRAP BWT Bench Press
rest 10 sec
Row 200 m @ maximum effort
(rest by sitting 6 min inactive)

rest 6+ hours

for time:

100 TGU - 1pd

(you must alternate hands/rep)

Results are reps and watt avg for each 200 m
BW= 140
1. 140 (1 rep) / 305.0
2. 140 (F) / 343.6
3. 140(F)/ 415.5
4. 135 (F)/ 363.2
5. 125 (2 reps)/ 334.6
6. 125 (2 reps)/ 318.1
7. 125 (2 reps)/ 316.4
first rep at 140 = pr


100 TGU @ 1 pd
33:28

Training

OPT Training

part 1:

Row 10 min @ Z1 warm up

+

30 unbroken double unders

(breathe 10 times through belly in place)

x 6

+

300 sec static ring hold accumulation

+

Row 10 min @ Z1

rest 6+ hours

part 2:

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

Chin Ups COVP

Back Extensions

Results:

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

Part 2: 10:45 

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

Back Squat!

Today I built up to a heavy single back squat, but not a 1 rep max. My last PR was 210# over a year ago, today I got to 215#. I felt strong on the squat and that was the goal; chest tall, no leaning forward, weight on heels. Although it is a PR it is not a 1 rep max.  I would hope to get around 225# for a max.
My back squats were followed by a metcon of:

AMRAP 12 min:
-10 KBS @ 35#
-10 Pull-ups
-200m Row

5 Rounds+ 10 KBS+ 9 Pull-ups


Heavy Back Squats from Chelsea Ryan on Vimeo.

Jerk Practice

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

Jerk Practice from Chelsea Ryan on Vimeo.


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

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

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

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

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

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

Work Outs

 March 8, 2011


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


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


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


snatches done at 6:27 total 21:17


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


alt a1 and a2, 3 sets


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


110# was a strict press pr


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


18:56


March 6, 2011


3x10 back squats
145, 155, 165