OPT Aug 2

TRAINING
A. behind the neck jerk - singles on the minute - add till -10-15% of 1RM
(no more than 5 tough sets)
B. power snatch x 1/snatch balance x 1/OHS x 1 - 80% effort; rest 90 sec x 4
C. on the minute for 8 min:
3 clean and jerk - 185/135#
6 KBS - 88#/55#
RESULTS:
A. 145# 150# 160# 170# 180# 190#(f)
Haven't ever done rack jerks so I had no idea where to start. Minutes started to come up quickly so failed 190#
B. All sets @ 105# The weight flew after part A
C. Sets 1 & 2 @135#, failed minutes 3 & 4 so dropped the weight to 125# for sets 5 & 6, failed set 7, set 8 @ 125#

All kbs@ 53#

Part C was extremely tough for me, mentally and physically. I had barely any time to rest, so it became continuous and I couldn't hang on for very long before failing.

Cadence Training Day

Today I did the WOD at my gym CrossFit Cadence. We started a "Mayleo Paleo" challenge, and although I am not committing, it will be a good time to clean up my eating. I have figured out the way I need to eat to get by and do well, committing to a true "Paleo" diet would be unnecessary for the time being;  Eventually I believe I will eat a very clean Paleo diet, but for now I will just stick to eating "healthier" without the stress of logging and watching every single food I consume.
I decided to do the test at the gym since I have only worked out once in the past week and fought a sickness. I feel weak and out of shape so I will see how much I improve on my health and fitness by the end of the month. I know there is a lot of room for improvement and I am excited to see what my numbers will be like in a month!
TRAINING:
1 attempt for max reps of:
-Strict Pull-Ups COVP
-Strict Ring Dips
- OHS @ 95#
then
For Time:
- 1 Squat Snatches (95#)+ 50 Double Unders
- 2 Squat Snatches (95#)+ 40 Double Unders
- 3 Squat Snatches (95#)+ 30 Double Unders
- 4 Squat Snatches (95#)+ 20 Double Unders
- 5 Squat Snatches (95#)+ 10 Double Unders
RESULTS:
- 12 Pull-Ups
- 11 Dips
- 17 OHS
Metcon: 5:23
*50, 40 and 30 DU were unbroken, snatches felt heavy. Last set of 10 DU gave me trouble, took about 25 seconds to complete.

Squats and Recovery

Yesterday's 105 chest2bar pull-ups destroyed me. Today my upper body was so uncomfortably sore. The volume and intensity were both very tough, so I was excited today to have a heavier lifting day with lots of rests!

TRAINING:
A. Back Squat @ 30X0; 3,3,2,2,1; rest 5 min
B. OHS - 3 x 3 @ 80%; rest 2 min
C. Wall Ball/Toes to Bar practice - 5 min

RESULTS:
A. 155#; 165#; 175#; 185#; 195#
B. All sets at 135#
C. Curious to see how I will do in 11.5

FINISHER:
Air dyne. 10 minute recovery ride to loosen up.
-50 sec easy, 10 sec all out effort x10

Here are the OHS sets

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!

OPT Training: Complex, Dips, Pull-ups

TRAINING:

5 sets:
Power Snatch x 1
Snatch Balance x 2
OHS x 3
Hang Squat Snatch x 2
rest 3 min - weight must go up per set
+
Dips - 2-3 wtd; rest 20 sec
Chin Ups - 2-3 wtd; rest 3 min x 3
(wtd = weighted; last set toughest set)

Results:
"Complex":
1. 85#
2. 90#
3. 95#
4. 105# (Fail on Hang Squat Snatch)
5. 105# (Fail on Hang Squat Snatch)
+
1. Dips @ 20# x3, Pull-ups @ 20# x3
2. Dips @ 25# x3, Pull-ups @ 25# x3
3. Dips @ 30# x3, Pull-ups @ 30# x2

My Snatch Balance and OHS felt great, but as the weight increases my squat snatch balance is unsuccessful because of poor bar placement. I feel like I am quick to get under the bar, but my grip is not wide enough, and the bar is too far out in front of me to catch it in a stable position at the bottom of the snatch. I also need to practice the "hook-grip". I hate it, it feels super uncomfortable, but in my first attempt at 105# the hook-grip would have been beneficial because the weight felt like it was "slipping" out of my hand (slipping from lack of strength, I had chalk on my hands).


OPT Training: "Complex", Weighted Dips, Weighted Pull-Ups from Chelsea Ryan on Vimeo.