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

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. 

Yesterday's Double Day!

Yesterday I did a double day, the first part was OPT and the second part was running in the mountains.
TRAINING
Part 1:
50 TGU light and slow - 25/side
+
10 min Muscle Up practice - work on weakness
+
AMRAP triple unders in 1 min
rest 1 min x 4
Part 2:
Hill climbs 80-120 sec x6

RESULTS:
Part 1:
-TGU completed with 26# in sets of 2-5 per side
-MU prac went great. Easiest muscle ups. Worked on the turn out with false grip and played around with nonfalse grip but I found false grip to be a lot easier, without the false grip I catch myself pretty low then just pop my arms into the turn over position, so I'll stick with flash grip! Completed about 15 total, no fails!
-triple unders, unsuccessful. I was close on 90% of them but my feet always hit right before the rope
Part 2:
Complete. I felt great! The longer hill climbs were definitely challenging but I felt energized and was able to push myself pretty hard. I had a great time out there with Kimber and Johnny! Thanks again Kimber for pushing me and filming me :)

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!

OPT Saturday Tester

Saturday Tester:

http://optimumtraining.ca/

For time:

10 unbroken double unders

50 unbroken wall balls (14#/10ft)

20 unbroken double unders

40 unbroken wall balls (14#10ft)

30 unbroken double unders

30 unbroken wall balls (14#10ft)

40 unbroken double unders

20 unbroken wall balls (14#10ft)

50 unbroken double unders

10 unbroken wall balls (14#10ft)

18:19

Part 2:
Run 15 min @ Z1
5 x 30 sec hill sprint @ 90%
Run 15 min @ Z1

Hill Sprints from Chelsea Ryan on Vimeo.