183# Snatch PR!

AM - BSq int (low) + Snatch intense + C&J mod

A. Back Squat @ 20X1, quickly build to a tough 3 

B. Squat Snatch, build to a single

C. Squat Clean and Split Jerk, 1 rep x 10 sets, 1:30 min - 4 sets @ 175lb, 3 sets @ 185lbs, 3 sets @ 200lb

A. 250#

B. 183# pr

C. completed, failed the last jerk at 200lb just being lazy

10

183# snatch from Chelsea Ryan on Vimeo.

250# Back Squat x 3 from Chelsea Ryan on Vimeo.

PM - Aerobic Tester

21,18,15,12,9,6,3 for time:

Box Jumps - 24" - 

Chin-ups

7:42

"aerobic tester" is right. I felt so winded the whole time. Box jumps were all step down aside from the set of 21 which i jumped down on, but i felt too gassed to do anything but step down on all the other sets, even the round of 3. Pull ups were unbroken and for one of the few times i felt the pull ups in my lats. I felt kind of lactic on the pull ups. 

8

The Importance of Proper Fuel

Every Tuesday and Thursday I wake up and head to the gym to work out around 7am. After I work out I teach a class, and after that I go out on the trails and either do hill repeats or a longer run. My main concern is getting enough food in me before I hit the trails because I am usually not done with my "morning" until 12:30pm... which is 5 and a half hours after I started my first work out. In the morning, I usually work out on an empty stomach then have a protein shake with post work out carbs to try and get in as many calories as possible, and during the time I teach class I will usually eat a banana and a Perfect Foods Bar from Whole Foods. On my runs I bring some type of goo or cliff-blocks to take with me as a source of electrolytes and a quick little boost.
It never really hit me until today that I was not properly fueling myself prior to my runs. I was always getting light headed and tired quickly, and sometimes I would even start to see stars. My body would always fall apart and sometimes my brain would be telling myself to run, but my legs just couldn't turn anymore. I thought it was just dehydration and the high summer temperatures, but today I tried something a little different. I went to work out at 6:30am which gave me time to go out to breakfast and get a whole meal before teaching. By the time I had taught my class, my food did not feel heavy in my stomach and I felt ready to hit the trails. I wasn't cramming in snacks to try and get calories, instead I was able to have a complete, well-balanced breakfast. Today was the best I have ever felt and the best performance I have ever had on the trails. I ran 6.8 miles of single track mountain trails and I felt fantastic. The power of proper fuel is amazing.

Here is my OPT training for the day.

TRAINING:
A. Clean - build to a tough single in 10 min
B. Press - 5,5,5; rest 2 min
+
5 sets:
1 rope ascent - 20' legless
5 TnG Jerk - 155#/100#
6 x 24" box jump overs
Airdyne 20 sec @ 100%
rest 6 min actively
RESULTS:
A. 175#
B. 75#, 80#, 85#
+
:55
:56
1:02
1:01
1:01
*Rope was 14 or 15'
First time climbing a rope legless. I loved the challenge. These work outs are tough and continue to kick my ass every single day.

OPT June 29

TRAINING:
5-7 sets @ 97-100%:
3 heavy clean and jerk TnG
rest 0 sec
3 rds AFAP:
3 burpees
5 box jumps - 24/20"
rest walk actively 7-10 min b/t sets
RESULTS:
1. 52 sec @ 135#
2. 1:05 @ 140# (failed last jerk twice)
3. 1:02 @ 135#
4. 1:09 @ 135# (failed last jerk once, got it on 2nd attempt)
5. 1:10 @ 135#

notes:
first my "jerks" are more like push presses so i make it too hard on myself but i need to get better at a push jerk
round 1 felt good
round 2 my legs died
round 3 felt good
round 4 legs felt heavy, felt like i had no power in my box jumps
round 5 c&j was very sloppy and legs couldn't recover so no round 6 or 7
i took a 9-10 min rest b/t all sets. my legs were killing me and i couldn't recover within the 7min, felt a little better by 9-10 min

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

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.

Hang Squat Cleans!

TRAINING:
Part 1:
Run 15 min @ Z1
Part 2:
A. Back Squat Cluster - 1.1.1.1.1 x 4; rest 5 min
B. Hang Squat CLean - 3 x 3 @ 80%; rest 90 sec
+
3rds for time @ 90%:
15 ring push ups
15 toes to bar
15 box jumps - 24/20"
RESULTS:
Part 1: Complete
Part 2:
A. 155, 165, 170, 175
B. 135, 135, 145
+
8:14
Felt strong on back squats, felt quick and powerful on hsc, but on the metcon my grip felt shot (probably from yesterday) and that push-ups were also challenging in sets 2 & 3

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.

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

20 Min amrap

20 min AMRAP of
-10 Wall Ball (14#/10 ft)
-10 Box Jumps (20")
-10 Deadlifts (145#)
-10 Burpees

This is a Work out from OPT's programming http://optimumtraining.ca/blog

I completed 6 rounds and 10 reps. My conditioning needs a lot of work. I think I do well at short sprint work outs and work outs with heavier weights. I don't seem to do well in 20 min AMRAP's so it is definitely something I need to work on and hopefully improve on. Here is a video, I know it is long but I did not edit it. The camera ran out of batteries so it shut off about forty seconds too early. When I rewatch the video it is so easy to think I should have just kept going. I hope to re-do this work out eventually and do more sets unbroken and take fewer/shorter rests. I used a 14# ball not 13#.

AMRAP 20 min March 12, 2011 from Chelsea Ryan on Vimeo.

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