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.

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.

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

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.

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.

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