Ring HSPU!

TRAINING:
for time:
21 L Pull Ups
15 ring HSPU
15 L Pull Ups
10 ring HSPU
9 L Pull Ups
5 ring HSPU

rest 10 min

"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double Unders for time
RESULTS:
Part 1
31:15
First time doing ring HSPU's, my set of 15 ring hspu was scaled to 12min of prac, then I finally got down the technique, so I finished the work out as written.
Part 2 went horribly. My shoulders were not working after the ring HSPU's
21:16

The Group I am following and leading on OPT is called "will". In the description it states that I am a full time athlete and competing is my priority. I have made fitness into much more of a full time gig than just a hobby through the time I have committed to my training. I have been given a great opportunity to be a "leader" of this group on the site. I made a promise to myself that I won't give up; I will try everything that is thrown my way. The first week was brutal, I was beat up mentally and physically, and then Sunday came. It was another tough work out, but more importantly it was a test day with Ring HSPU and L- Pullups then the Flight Simulator. I wouldn't have attempted the Ring HSPU if I hadn't promised myself that I am going to attempt everything and give each day everything I have for that moment. Matt told me that I was clearly strong enough to do Ring HSPU, I can do 20 strict HSPU easily from the floor, so why did I doubt myself on the rings? It was unfamiliar and I lacked practice. After about 15 minutes total of practice and a lot of help from Matt, everything clicked and I was able to finish the work out as written. I felt awesome; You don't often see a female doing HSPU's on the rings! The lesson I learned today is have confidence in yourself, a cheesy but true quote:

"Whether you think you can or you can't, you're right."
I think this video shows the difficulty of the Ring HSPU movement and the "will" I have to get it done, no matter how many times I fail.
~And a big THANK YOU to Matt! I was having a lot of trouble making this video because I used a different camera, and he did it all for me :)

Double Day & Double PR!

TRAINING:
Part 1:
A. Back Squat - build to a tough single; rest as needed - NOT a 1RM
B. 85% of A - amrap x 1 set @ 30X0
+
50 HSPU for time:
every time you break you perform 4 rope climbs
Part 2:
-Max Snatch
-Max Clean & Jerk

RESULTS:
Part 1:
A. 225# (pr) saved a little, max today i would like to think @ 235#
B. 3 reps @ 190#... wow that was hard
+
12:54

all HSPU strict (15, 10, 10, 6, 9)
Part 2:
-Snatch 135#
- Clean and Jerk 165#
Wasn't really feeling the jerk. Shoulders were fatigued and I wasn't hitting 170#, and every retry I had to clean the weight again which wasn't exactly easy. So I decided to skip the jerk and max out on squat clean only and hit 185# (pr)

OPT June 20

TRAINING:
part 1:
Airdyne Sprints:
20 sec @ max effort
Rest 2 min x 6
(rest 10 min off bike - perform 25 HSPU in this time)
20 sec @ max effort
Rest 2 min x 6

rest 6+ hours

part 2:
A. reverse med ball throws - 3-5 kg ball x 3 attempts/set; rest 2 min b/t sets x 4
B. sled drag backwards - 50 m @ 80% - toe/heel action; rest 2 min x 3
C1. GH extensions - 20 straight x 4; rest 90 sec
C2. FLR on rings - 180 sec accumulated
D. Side Bridges - 30 sec/side x 3/side; no rest b/t sides

RESULTS:
Part 1:
Airdyne completed. montior is broken but the first 6 sprints felt good, the second first 3 felt ok and the last 3 I was having trouble recovering in time.

HSPU were all strict. I tried to get 25 in a row but I fell off the wall probably because my core was fatigued/weak :(
18-3-4
completed in under 90 seconds
part 2
Completed part 2 but don't have a sled. Best sub: back pedal on treadmill while its off and hold onto side handles. Its tough to get it going, then hold it for a few seconds.

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.

Diane

Diane:
21-15-9
-DL
-HSPU

I really don't know what the RX women's weight is for this work out, the men's RX weight is 225#. I have looked it up and it seems that maybe it is 155#?
Regardless of the weight, in February I did Diane @ 185# in 8:41. Today I did Diane @ 155# in 5:52. In Feb, I did my deadlifts 7-7-7, 5-5-5, 3-3-3, today I did all my deadlifts unbroken since it was a much lighter weight. All strict HSPU's today and in Feb.
I rarely do kipping HSPU's. I find it a lot more beneficial to do strict HSPU's. I was actually very surprised that the regional standards allowed kipping. I figure that if I train only with strict HSPU, when the time comes and I am allowed to kip, I will fly, and if I am not allowed to kip, I won't be thrown off. Deadlifts and HSPU are two of my strong exercises so Diane is one of my favorite work outs. I am happy with a sub 6 minute time @ 155# and I am confident that if I were to do Diane @ 185#, I would be able to beat my previous time of 8:41.

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

Sunday Race & Training

Today I ran the Great Race with my mom. It is a 4 mile race and I felt great throughout it. I ran with my mom for the first 2 miles, then the second 2 miles I ran at a faster pace. I finished in around 40 minutes. I was just out there to have a good time and see a lot of people! Running always seems to take a lot out of me, so we will see how I feel tomorrow. I am thinking my hips and calves will be sore.

After the race I did OPT

TRAINING:
Row 10 min @ Z1
+
HSPU - 5 sets of 5 easy; rest short
+
dead hang to inverted on rings - pause at top for 2 sec
(5 reps/set x 3 sets; rest as needed)
+
10 GHD sit ups
10 GHD ext's
rest 1 min x 3
+
AMRAP DU's in 20 sec
rest 40 sec breathing only, no moving x 6

RESULTS:

-Skipped rowing since I went straight from the race to the gym

-HSPU's all unbroken sets of 5

-Completed the inverted ring sets as well as GHD's unbroken.

-DU Results:
37, 38, 40, 35, 35, 28
*The first 3 sets felt great, I had 1 trip on the last 3.

Snatches, HSPU, T2B

Today I did the WOD from the gym I train at, Crossfit Cadence. The programming I have been following for the past few weeks (OPT) had a rest day programmed today. I skipped the training on saturday because I felt so awful from 11.3 and yesterday was a lighter work out, hoping to recover, so I needed to hit it hard today.
TRAINING:
5 Rounds:
-5 Snatch @ 95#
-10 HSPU
-15 T2B

RESULTS:
Time: 18:02

I had a lot more trouble with the HSPU than I usually do. HSPU are relatively easy for me, but I either have not been keeping up with the movement, or the combination between heavy snatches/ hspu/ t2b made it more difficult than I anticipated. I still would love to see any of these movements show up in the next few weeks of the Open! Here is a video of my work out (Rounds 1 and 5). I am definitely on my toes during my first set of snatches, but I think that got better in the later rounds. I need to get better at keeping my form/technique even when the weight is "light".