Testing Week; Lactate Tester

Front Squat, build to a max

235#

+

For time:

10 thrusters @ 95lbs

15 chin-ups

10 thrusters @ 80lbs

15 chin-ups

10 thrusters @ 65lbs

*Goal is sub 2 min

*set-up 3 bars

1:43

Thrusters & Pull Ups from Chelsea Ryan on Vimeo.

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 :)

Stones!

TRAINING:
30 m sprint accels from push up position - increase to only 80%
walk back x 5
+
A. Stone to shoulder x 4 alt'ing per rep; carry 25 m on shoulder; rest 30 sec x 5
+
5 sets:
20 unbroken CTB chin ups
rest 20 sec
25 unbroken wall balls
rest 20 sec
30 unbroken double unders
rest 5 min
(every set you go unbroken you recieve 5 pts; every set you break you lose 10 pts)
RESULTS:
-Liked the sprints, felt pretty quick. I have been running hills a lot so I felt like a racehorse on flat ground, even at 80%.
A. First time playing around with the stones. I used a 75# stone. Headed over to a nearby gym (CrossFit Lifeworx) and did the entire wod there because my gym does not have stones...yet. They were pretty cool and tiring... I liked it.
+
0 points :(
no sets of my c2b pullup sets were UB,
all WB were UB 14#/10ft felt great,
and all double unders were UB.
I knew going into the work out that I couldn't do 20 c2b pull-ups unbroken, so my goal was to not get negative points since 0 would be the highest I could get.

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.

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

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.

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

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!

Push Jerk, KBS, Pull-Ups

TRAINING:

7 sets for times:
9 push jerk heavy touch and go
12 KBS - 2pd/1.5 pd
15 CTB chin ups
rest walk 4 min

RESULTS:
Push-Press @ 110#, KBS 53#, Pull-ups Chest2Bar
1:52
2:18
2:20
2:40
2:45
2:20
2:17

This work out took more out of me than I had thought. 7 rounds and with higher reps was a brutal combo, I was not able to recover in the 4 minutes rest. Chest to bar pullups are difficult for me, but I was glad to practice 105 of them today!

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.

Heavy Jerks, C2B Pull-Ups, Double Unders!

Training:
A. Split Jerk - build to a tough double; rest as needed
B. 15 CTB chin ups; rest 90 sec x 3
C. 20 unbroken DU's; rest 30 sec x 5
Results:
A. Split Jerk. Worked up to 160# x2 and then did a single at 170# which is a PR!
B. Completed, my sets were not unbroken, C2B is much more difficult than COVP
C. Completed 5 unbroken rounds, but I had a lot of trip ups so it took me around 10 tries to get 5 unbroken rounds.

I still need to work on dropping under the weight and not having it out in front of me. I am happy I got a PR at 170#, but I think I got lucky because it was in front of me, and I pressed it to lock it out. Now my max Split Jerk is equal to my max Clean, although they both have a lot of room for improvement.

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.

Muscle Up/ Butterfly Pull-up Practice

Today was a rest day so I decided to use this time to practice my muscle ups and butterfly pull-ups. My muscle ups were going well a few weeks ago, I felt light and strong; I was able to string a couple in a row with a full turn out but I ended up over working my arms and experienced unbearable pain around my elbow joint for a few weeks. I decided to get back on the rings today to make sure I can still do muscle ups. The good news is I was still able to do them (and without pain), but the bad news is I was only able to string two in a row one time today (I did not get it on camera).
Butterfly pull-ups are another exercise I need to work on. I finally figured out how to do them, now I just need to keep practicing so I can string more than 5 or so together. Below is a video of a few of my muscle ups, as well as my butterfly pull-up practice (the butterfly pull-ups continue to get better through out the video so it is kind of cool to watch).

MU/Butterfly PU Practice from Chelsea Ryan on Vimeo.

Back Squat!

Today I built up to a heavy single back squat, but not a 1 rep max. My last PR was 210# over a year ago, today I got to 215#. I felt strong on the squat and that was the goal; chest tall, no leaning forward, weight on heels. Although it is a PR it is not a 1 rep max.  I would hope to get around 225# for a max.
My back squats were followed by a metcon of:

AMRAP 12 min:
-10 KBS @ 35#
-10 Pull-ups
-200m Row

5 Rounds+ 10 KBS+ 9 Pull-ups


Heavy Back Squats from Chelsea Ryan on Vimeo.

Jerk Practice

Today I did 5 sets of a 500m sprint on the rower which absolutely killed me. My legs were on fire!!
After I worked on my split jerk. I was going to just practice my form with light weight, but I was feeling good so I decided, after a little light-weight practice, to add some weight. I did 135x2 and 155x1 which both felt very easy. My PR is 165# so I decided to see if I could set a new PR of 170#. Unfortunately, I failed a few times, but I think 170# is something I am capable of with a little more confidence and a little more practice. The things I need to work on are a quicker dip, keeping the bar closer to me, and getting comfortable with dropping under heavy weight. My splits at 135# look okay, but the second I add more weight, I seem to barely do a split at all. Here's a quick video of today's practice.

Jerk Practice from Chelsea Ryan on Vimeo.


PM Training
From http://optimumtraining.ca/blog

A. mixed grip chin ups wtd @ 21X0; 2-3 x 4; rest 3 min

B. amrap strict chin ups - COVP - pronated medium grip - 1 attempt

C. back extensions @ 1010; 20 x 3; rest 2 min

D. 30 sec AMRAP DU's; rest 30 sec x 8

A. 20#x 3, 20#x3, 25#x2, 25#x2
B. 6
C. Unbroken
D. 34, 45, 29, 39, 40, 39, 36, 34

KB/Pull-ups

KB PU from Matthew Morales on Vimeo.
3 rounds
-25 KB swings (53#)
-25 pull-ups

10:54 compared to 10:21 done a few weeks ago.

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