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

Another Saturday Morning

TRAINING:
A. Clean Grip DeadLift - build to a tough single - NOT a 1RM in a few sets
B. Close Grip Bench Press - build to a 1RM
C1. Close Grip Bench Press - 3 x 12 reps @ 2010; rest 2 min
C2. Clean GRip DL - 12 TnG light x 3; rest 2 min
+
3 sets:
20 swings tough
15 burpees fast
Airdyne 20 sec all out
rest walk 5 min
RESULTS:
A. 255#
B. 135#
C1. 85#, 75#, 75# (first set @ 85# blew my shoulders up way too much, no spotter so i dropped down)
C2. @ 135#
+
KBSwings all unbroken @ 70#
-"fast" burpees were not fast and my legs felt loaded on the airdyne so i wasnt moving as fast as i thought but it was still a full effort for today.
each set was just under 2min

Weekend Off

I headed up north this weekend to camp with my friends. It had been a while since I have gone out of town, so I really enjoyed myself. I went camping and visited one of my best friends who I do not get to see very often. After a weekend of drinking, sleeping in the back of a pick up truck and eating whatever was easy to bring (donuts, hamburgers, beer, water, chips..) I was ready to get back to working out today. There are many areas I want to work on, push jerks being one of them, so I did some practice of that today. I felt better as I went on, the first few sets were a little sloppy. I have gotten away with being strong for a long time, but now I realize that my form/technique is holding me back in all my max lifts. I need to break old habits and figure out how to fix myself to improve all my lifts. After the Push Jerk Practice, I caught up on yesterday's training from OPT
TRAINING
A. Push Jerk Prac
B. Clean grip DL - build to a tough three quickly; rest as needed
C. Clean grip DL - build to a tough single- NOT a 1RM; rest as needed
+
for time:
150 double unders
100 KBS - 1.5 pd
50 burpees
RESULTS:
A. Worked up to 135# x 5, then a sloppy 145# x3
B. 225#
C. 275#
+
15:11
(grip was the limiting factor on the DL, the set up position and not using an alternate grip made it pretty challenging to keep the bar in my hands.)

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

Sunday Snatches!

I feel fantastic. Today, I feel strong, light, and powerful. I was able to do pretty well on my power snatches (a good amount of weight, my form is still gross), and I was able to power through a Metcon more quickly than I thought.
TRAINING:
A. Power Snatch - take up to a perfect form tough double; rest as needed
+
for time:
10 power snatch - 65#
20 burpees
10 power snatch - 65#
20 burpees
10 power snatch - 65#
RESULTS:
A. Worked up to 110# (x 2) although it was not great form. I pressed out the second rep. I got two sets of two @ 110# so I feel good about it. I need to really work on my form, I am just lucky to be strong but my form is clearly the limiting factor and could use a lot of work and that will help my #'s go up a ton. I see my set up isn't too great and I raise my butt way too early.
+ 4:24
I felt great during the work out. I flew through the power snatches and got through all the burpees at one consistent pace. I was shooting for around 5 minutes, so I did a lot better than I thought.

New Snatch PR!

TRAINING:
A. Snatch - build to a 1RM - rest as needed
B. Thruster practice - 7 min
+
C. 5 rds for time:
10 toes to bar
10 KBS - 1.5/1pd
10 burpees
RESULTS:
A. 135# New PR!
B. Thruster Ladder completed 145#, fail 155# (too far in front)
C. 8:47

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

Saturday Morning Double

TRAINING:
part 1:
as many rounds in 10 min:
2 rope ascent - 14'
7 burpees
15 squats
rest 1 hour
part 2:
A. thruster - build to a tough single - NOT a 1RM
+
B. 20 chin ups
rest 2 min x 5
RESULTS:
Part 1:
5 rounds
Part 2:
A. Built to 150# (PR, but I did not feel like I "maxed" out)
B. Completed

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. 

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!

11.4

Today I did 11.4 again. I tied my score of 93 reps from Thursday. I had a much tougher time with the work out today; my legs burnt, I felt a little winded, and my shoulders were fatigued. I was hoping to better my score, but I am still happy with 93 reps. This work out was a good one for me. Burpees were slow, OHS were heavy, and muscle ups take a lot of skill and strength. I was happy to see a heavy ohs come up. The muscle ups will separate a lot of the competitors, so I am happy I was able to get in a few reps! We held a friendly competition/event at CrossFit Cadence for our gym, CrossFit Moxie, and Brethren CrossFit. I came in first place in the event which I was excited about. It was a great event, lots of energy and support from all three gyms, and thank you to everyone who came out.
Here's a video of today's first heat.

Third Time's the Charm

Today I redid 11.4 for the 3rd time. The first two times I did the work out I completed 90 reps but was not able to get any muscle ups. I tried to do them without the false grip, and it was frustrating because I was hoping for muscle ups to show up in the Open, and when they did, I wasn't able to do any. I felt like I was pathetic, and I was a little embarrassed that I had done so much talk but wasn't able to perform when the time finally came. I know a lot of the athletes will be tied at 90 reps, but knowing that I can and have done work outs with muscle ups, I was determined to get over 90 reps before the deadline.

Each attempt at 11.4 has gotten better; the first work out, the ohs killed me and I had barely any time to attempt one muscle up. Yesterday, the burpees did not wind me, and my ohs felt stronger than ever. I had about 1 minute and 20 sec to try two muscle ups, both which i failed. Today was finally a better day. I completed my burpees faster than previous attempts, and my ohs felt strong (took 2-3 minutes), I set myself up in a great position for muscle ups. I had over 2 minutes; so I was able to rest for about 20 second before getting my first one! I completed 3 reps, and just barely failed my fourth. The false grip definitely helped me out. I had strayed away from the false grip because the turn out is so difficult for me to hold, but I used tons of chalk and just gripped the rings and told myself "this is it". I am stoked, although I may try just once more on Saturday in a competition/event type of atmosphere at Crossfit Cadence but at least now the pressure to get even a single muscle up is finally gone, and I can stop thinking about the work out... at least til Saturday!

11.4
RESULTS:
60 (bar facing burpees) + 30 (ohs@90#) + 3 Muscle Ups= 93 reps

Back To Training

TRAINING:

Part 1:
A1. Power Snatch - 2-3 x 3; rest 20 sec
A2. Max Vertical Jump - 2-3 x 3; rest 4 min
(10 sec b/t attempts)
B. Power Snatch x 1/Snatch Balance x 2/OHS x 3; rest 2 min x 3
C1. KBS heavy x 6; rest 10 sec
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3

rest 6+ hours

Part 2:
5 sets @ 97%:
10 hang squat clean - 95#/65#
10 burpees
10 chin ups
10 burpees
35 double unders
rest only through breathing; no activity 5 min b/t sets

RESULTS:

Part 1:
A1. 105# (x3), 110# (x3), 115# (x1) failed 2 and 3
A2: done
B. All sets at 115#
C1: all sets w/ 2 pood
C2: done
I'm excited to finally power snatch 115#! I couldn't even squat snatch 115# a few months ago. I have eliminated my early arm bend in my snatch and clean, but now I need to work on the bar position in both. The bar is always too far in front of me, so I end up jumping a few inches forward during the lift in order to "chase" the bar. In my snatch I also hit the bar off my thighs, and I need to work on bringing the bar back into my hips and us the power from my hip pocket rather than my thigh area.

Part 2:
I decided to do 11.4 as my second work out of the day. It may not have been the smartest idea considering I did heavy squat snatches yesterday, and snatch/ohs work this morning. I killed myself earlier this morning during the am training but I decided that sometimes I have "bad muscle-up days" and I did not want to have a bad day on Saturday and have it be my only shot, so I tried 11.4 today, and plan to re-do it Saturday.
11.4
AMRAP 10 min
-60 burpees (facing the bar, jump over)
-30 OHS @ 90#
-10 Muscle-Ups

I finished all the burpees and OHS but failed my MU. I was irritated that I didn't get my muscle up so I retried it 5 minutes later and was able to do one. My plan for Saturday is to move faster during the burpees and OHS so I will hopefully have more time to rest before I attempt (and hopefully get) a muscle up, but we'll see what happens!

Double Training Day

TRAINING:

part 1:
3 squat clean heavy
rest 10 sec
AMRAP Push Ups
rest 4 min x 5
+
Airdyne sprints:
25 sec @ max effort
Rest 3:35 x 5

rest 6+ hours

part 2:
10 chin ups
rest 45 sec x 8
+
running clock burpees
+
GHD sit ups
3 sets of 25 unbroken; rest 2 min

RESULTS:
Part 1:
-All squat cleans done @ 150#; Push-Ups 24, 19, 15, 13, 14
-Airdyne Completed. My arms died on the airdyne. It was very hard to catch my breathe after sets 3-5.

Part 2:
-All Pull-Ups Unbroken
-Completed 14 rounds (my upper body is exhausted!)
-Completed all rounds unbroken (very tough)



11.3 Work out was announced today. 5 minute AMRAP of squat clean and jerks @ 110#. I am happy about this work out because I have been feeling pretty bad about my performance so far in the open. 11.2 definitely hit my weaknesses (light weight and long). It has been a frustrating few weeks because I feel like I train so hard but I just haven't been performing as well as I have wanted to. I am hoping for better results throughout the rest of the competition.

Sprints

Snatch Balance as a skill warm up. worked up to 135# x2

OPT

TRAINING:

part 1:

3 sets:

5 tough DL touch and go

8 burpees AFAP - jump explosive/high at top to touch something

rest walk 5 min

+

3 sets:

5 tough hang power clean

8 burpees AFAP - work on speed up and down, barely off ground

rest walk 5 min

+

3 sets:

Airdyne 20 sec @ max effort

rest 4:40 off bike

Results:

DL @ 225#, reach towards a 9 ft bar

1. 36 sec

2. 34 sec

3. 33 sec

HPC @ 115#

1. 22 sec

2. 22 sec

3. 23 sec

Airdyne completed at max effort x3

March 24, 2011 OPT DL/HPC sprints from Chelsea Ryan on Vimeo.

part 2:

Run 45 min @ Z1 really easy pace

3.7 miles

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.

Squat Cleans!

PR:170#
Today I did a 1RM squat clean. I never maxed out on a squat clean before so I was not sure what to expect. I was hoping to get around 155# but I surprised myself with 170#! I caught 175# at the bottom and bounced up but I could not stand up to complete the rep. I have been working on not raising my butt in the first pull and keeping the bar close to my body with a powerful hip extension. I plan to keep working on this, and hopefully next time I will set another PR.



Squat Clean PR from Chelsea Ryan on Vimeo.
Part 2 of my work out:
5 rounds
-15 burpees
-400m run


15:16


 I do not like to run and I do not like to do burpees but I forced myself to keep a consistent pace the entire work out. I did the whole work out unbroken. It was a huge accomplishment for myself to not stop once on 5 sets of 15 burpees.

Here is another video of WODS from the last year and a half.
Clips from training 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