Squat Clean & Jerk, Snatch work, FS

OPT Being from April 28 completed on April 29

A. Squat Clean and Jerk - singles on the minute for 10 min - tougher per minute

B. Snatch - build to a max on 20 min timer

C. Front Squat - 3,3,3,3; rest 4 min

Results:

A. 85#/95/100/105/110/115/120/125f on squat clean/120/125(jerk PR)

all these done with push jerk

B. 80#, see videos for disfunction

C. kept these on the light side, 105/110/115/120 all x 3

warming up, form looks fine, 55#

65#

75# this is where form breaks down consistently, pull with right arm is not there?

80# with intentional pull in right arm, better but still off, wtf??

OPT Tester

OPT Being April 26

Tester for time:

Row 500 m

15 Power Snatch - 115#/75#

100 Double Unders

15 Power Snatch - 115#/75#

Row 500 m

Results:

16:56
row 1 - 1:58
row 2 - 2:00
DU's - great, 2 sets of 50 UB
snatches are my worst lift (form is off, pull is off, everything is off) - all singles which obviously took most of this time, they got better toward the end as I really focused on pulling hard with my right arm


Deadlifted as this is an area of weakness before doing the tester, which was probably a mistake as it may have taxed the system unnecessarily. Rested 40 mins then did tester. DLs felt great.
work sets 8, 6, 4, 4, 2 with 2-3 mins rest in between
8x165#
6x185
4x195
4x195
2x205

195x4

205x2

Airdyne Intervals

OPT Being April 25

Airdyne Intervals:

5 min easy warm up

+

30 sec @ 90% aer effort

30 sec light spin x 30

+

5 min easy cool down

(rest 2 min off bike after every 6th set)

Results:

set 1 - watt avg 156
set 2 - 153
set 3 - 144
set 4 - 148
set 5 - 160

mentally challenging for me today, felt like my 30 secs of light spin were sooo slow was able to increase watt avg on last set by really focusing on using arms, didn't record kals

In bed 8 hours but restless and did not sleep sound. I think due to recently had some afternoon coffee creeping in that my body does not like or need. 7AM coffee with cream & local honey, post wod protein shake. Lunch at Earthfare, big salad with steamed cabbage and beef stew and 1 small samosa, coffee. 

Afternoon snack, handful of cashews, yogurt with walnuts, seed cracker. Paleo dinner group at Sharon's - menu was lasagna (with eggplant instead of pasta noodles), brocolli salad, cucumber salad, pumpkin pie and chocolate balls. This stuff is not 100% paleo but it was fun to get together and cook.

OPT Being 60 mins of work

OPT Being 4/24

In 60 min accumulate at an easy pace broken up in any way:

1K running

30 single MU's - challenge the strict version 

250 DU's

HS walk 100 m 

100 lunges

HSPU kipping x 50

135#/95# back squat x 50

(focus on execution of each movement, no fatigued reps)

Completed everything but the HS walk in 50 mins. I have not yet mastered the HS walk but was pleased with finishing with enough time to have attempted it. Instead I practiced holding myself in a handstand away from wall at the end.

I split this up quite a bit and don't have exact order. Mostly did some muscle ups (singles), 25 DUS, 5 BS, then HSPUs, 20 walking lunges. Finished the DUs, BS, lunges first then knocked out the remaining HSPUs, then had about 16 MUs to finish off. Did the 1k run at the end. Then practiced upside down in the HS. Kept things in short sets so as not to come close to fatigue in any movement. My first 8 MU's were done with a strict grip, then I used the false grip for the rest. MU's felt better as I went, was able to consistently get both shoulders through with false grip and push away and drop from rings. Very fun workout!

Opps just realized I was 2 MUs short

video snippet with strict MU grip

Slept 8 hours well, AM coffee with cream & local honey, half a banana pre wod, post wod protein shake and half banana. 3 hours of working manual therapy at gym. Big salad for lunch with eggs and sweet potatoes, afternoon snack coconut water 10 oz with whey protein, apple, handful of cashews and dried figs, hot mint tea

Sat CFA Team Wod

April 21

Tested backsquat for a 1 rm @ 3010
180#
tried for 185#, controlled down but could not get out of bottom
in hindsight I should have done this later, my glutes very still sore from split squats earlier this week

BS 180#

BS 185#f

then CFA team wod

10 min AMRAP:
unbroken and strict, 
1 HSPU
2 HSPU
3 HSPU
then 10 toes to bar

got 7 rounds + 1 hspu

felt good in this wod, gave myself adequate rest between the set of 2 and 3 hspu's so I would not have a fail in the ub

AM coffee with cream & honey, post wod protein shake, eggs and sausage, afternoon hike with friends about 6 hours in Pisgah National forest, covered about 12 miles and summited Cedar Rock, camped out that night and stayed up way too late with friends but got good sleep out there next to the Davidson river.

Looking Glass and Cedar Rock from Parkway

Recovery/Gymnastic skills

OPT Being April 19

Row 10 min @ Z1

+

10 min HS walk/L sit practice

+

Row 5 min @ Z1

+

10 min pistol/E-ROM HSPU practice

+

Row 5 min @ Z1

+

10 min dead hang to inverted/ring lever practice

+

Row 10 min @ Z1

  

I had to modify this workout due to time constraints:

Rowed 5 mins @ Z1

10 mins Lsit practice and handstand practice, not able to walk yet

Rowed 5 mins @ Z1

10 mins pistol/E ROM hspu (got 3 strict with hands on 15# plates), pistols fine but very sore glutes from yesterday's split squats.

10 mins attempted inverted/ring levers

done

                           

Lifestyle - slept okay not great about 7 hours, coffee with cream & honey AM, coaching, workout, then post wod protein shake, 3 hours of manual therapy work. Lunch beef salad, kale chips, more protein shake, very hungry today. Have friends visiting from Colorado and we are going to Admiral for dinner tonight!

Burpees, DUs, Row

OPT Being April 18

5 sets @ 100%:

30 sec amrap burpees

30 sec amrap DU's

30 sec amrap meters rowed

(walk rest 6 min b/t sets)

 

Results: workout done about 5:30pm

set 1: 12/41/124m
set 2: 13/49/125m
set 3: 14/54/126m
set 4: 15/44/133m
set 5:15/41/133m
DU's felt better today than past few weeks

Before this workout I did split squats:
4 rounds of 6 reps @ 55# with 12" box

 Lifestyle - coffee with cream & honey in AM then fasted, busy morning working at gym but grateful to be learning a lot with it, so I did not have any energy at 1pm to do this workout. Went home ate lots of food (salmon salad, protein shake, cashews, kale chips, hardboiled egg), took a nap and headed back to gym for around 5pm. Dinner was beef stir fry with lots of veggies, had some greek yogurt (full fat) with mixed berries.
 

PCs and weighted dip ladder

OPT Being April 17

A. Power Clean - build to tough double in 3 sets; short rest

B. Dips - 3 x 3 @ 70% warm up; 1 min rest

+

10,9,8,7,6,5,4,3,2,1 rep rounds for time:

Dips + 1/3 BWT

Power Clean - 75% 1RM

Results: 

A. 105/110/115 all x 2

B. complete as warm up with no added weight + time on ladder - 22:00 (lots of time spent resting as I got into/out of weight belt and in between dips), cleans do with 90# and felt good (sets looked like - 5/5, 3/3/3, 4/4, 4/3, 3/3, 3/2, 2/2, 3, 2, 1), dips were very challenging, as I can not dip with 1/3 my bodyweight yet, I did rounds 10-8 with 26# kb (about 1/5 btw) and then went down for rounds 7-1 with 18# kb

C. Preceded A, I did some work on BTN press 3 rounds of 4-6 reps at 3011. 50#/55/60 all with 6 reps

PC - 115# x 2

Lifestyle, in the bed last night about 8.5 hours but sleep was a bit restless perhaps from some afternoon espresso I had, opps. Coffee with cream & local honey, manual therapy at the gym for 2 hours in AM then trained, I was a bit "out of it" feeling while warming up but felt better as the workout progressed. Post workout protein shake, then lunch with a friend at Pineapple Jack's- turkey avocado melt sandwich (first actual sandwich I've had in months) with iced coffee as we decided to go for a mountain bike ride after so felt like I needed some caffiene. Ride at Bent Creek was awesome, 1 hour, we got caught in a downpour on the way back to the truck that felt really refreshing. Quads were burning on the up hills. More protein shake post bike ride, some cashews and veggies chips. Dinner will be salmon salad.
Yesterday was a rest day (4/16) - got good sleep about 8 hrs, AM coffee and some protein shake but otherwise fasted until about 1:30pm and felt great, worked 3 hours of manual therapy through it. 

Sunday "300 FI"

OPT Being April 15

"300 fuckit"

300 cals on AirDyne for time

Got to use the new Airedyne!

Time: 27:20

Splits:

10 mins - 109k

17:30 - 200k

27:20 - 300k

My strategy was first 3 mins was a warm up pace, then went into 30 secs sprint, 30 secs recovery pace (50%) until the last 20k where I full out sprinted and used everything left in tank. Quads were burning during but not as bad as the first 10 mins after I got off Airedyne. Definately felt the front squat effort from yesterday in this. First time doing the "300 FI" and had no idea what to expect, I guessed that I should be able to do it in under 30 mins, so I set the computer to 30 min count down, which is why there is 2:34 left on the clock in the photo. Looking back I could have probably gone harder longer but may not have finished, not sure. Difficult to pace for a workout like this. 

Photo has time counted down from 30 mins

Slept well last night, about 9 hours. Went out on a breakfast date with Glenn to Sunny Point, had the breakfast salad and coffee with cream & honey. Hydrated a bunch and cleaned house, did laundry while waiting to digest. Headed to gym to workout about noon. Post wod protein shake and coconut water.  More laundry/house cleaning in the afternoon, food shopping for the week. Snacked on banana protein shake. Grilled out with friends, salmon, salad, gauc, grilled corn, frest canalope and a few mini strawberry/lime cupcakes made by Chelsea, yum!

"OPT 3"

OPT Being April 14

"OPT 3"

In 60 min:

1. Front Squat x 3

2. Snatch x 2

3. AMRAP COVP chin ups x 1 

(score total is FS kg + Snatch kg + total reps; max rest is 3 sec b/t reps for Snatch)

Results:

1. 145# x 3 (about 66kg) - PR 

2. 75# x 2 (34kg)

3. 32 - PR

Total: 132 with kgs

Front squats and chin ups felt great. The snatch was pitiful, low back was sore and I felt it in the snatch setup. I know I really need lots of time to warm up for snatching and didn't take it today. Lesson learned, Onward!

FS 135# x 3

FS 140# x 3

FS 145# x 3

800m's, KBS, Box Jumps

OPT Being April 12

for time:

Run 800 m

+

3 rds:

15 KBS - 1.5 pd/1pd

15 box jumps - 24/20"

+

Run 800 m

Results: 9:07
800m course at gym = once around the entire building

3 rnds of KBS & BJs

Really tried to lock out hips at top of box jump today and rebound off of ground, had to take a few breathers with them, KBS felt good, felt lactic at start of last 800m which dissipated after about 200m. Good training day. 

Post wod about 4 hours later worked on some weak areas, did:

BTN press 3 rounds of 8x32#, 8x42#, 8x52# (really working on keeping cervical spine neutral with these) and 2 rounds of db high pulls on right arm of 12x15#, 12 x20#

Slept about 7.5 hours last night, coffee with cream & local honey for allergies, post wod protein shake, brunch of salmon, eggs, greens and zucchini pesto (more left overs!). Felt energized working with clients at gym today, starting to felt more confident in that, which helps my energy levels. Went to join the paleo cooking lessons with Sharon and J and we made, then ate cauliflower "dirty rice" with sausage, beef enchilades (made with coconut flour tortillas), gaucamole, and "paleo" apple pie a la J. Fun and tasty but too long to prepare, so got to bed late. Grilling up some meat with veggies is just plain quick and delicious!

2 mins GO! Rowing, C&J, Burpees, DUs

OPT Being April 11

for meters:

2 min row @ 97%

rest 1 min

for reps:

2 min amrap clean and jerk - 97%

rest 1 min

for meters:

2 min row @ 97%

(rest 30 min)

2 min amrap @ 97%:

burpees

rest 1 min

for meters:

2 min row @ 97%

rest 1 min

2 min amrap @ 97%

double unders

Started workout around 12:15pm today, felt a bit low energy but not too bad. Double unders were the most challenging thing today - limiter was in my arms. Burpees felt the best, quick and light. C & J s felt good but I was pulling too much with arms no pop in hips. Breathing in the last row was a bit limited due to stuffed up nose and mucus in throat from seasonal allergies but otherwise fine. 

Results:

Part 1

Row 1 - 507m

10 C&J @ 95#

Row 2 - 485m

*rested 20 mins

Part 2

Burpees - 47

Row - 483m

DU - 82? count may be off I depended on my video for counting

47 burpees in 2 mins

DUs felt difficult today

About 8 hours sleep last night, decided to workout after working at the gym this morning instead of very early before. This worked out fine although I think that is why my energy felt a bit low in workout.

Food - coffee with cream & honey, protein shake, brunch leftovers from last night with 2 eggs, post wod protein shake, afternoon snack of kale chips, seed cracker, almonds, blueberries.  Dinner will be salmon with fresh local braising greens.

HPCs, PPs, RHSPUs

OPT Being April 10

A. Hang Power Clean Cluster - 1.1.1 x 5; rest 5 min - drop weight, rest 10 sec b/t reps

B. Hang Power Clean x 1/Push Press x 3 TnG tough; rest 3 min x 3

C. AMRAP Ring HSPU in 10 min - every fraction perform 20 DU's

Results: A. 95/105/105/105/110#

105#

110#

B. 65/75/85, should have gone up here it was too light

85#

work 4 hours then

C. first time ever attempting RHSPUs, had help getting situated in rings, felt very akward and lost in space, got 4 attempts and only rolled out on my head once, felt like I could control down but not back up, did du's at each break, then went to strict HSPUs for 5, then practiced kip HSPUs for 4.4.3.1 at time. All Du's UB except 1 set (9 total?)

RHSPU attempt!

training today was fine but not my 100% effort (felt like I was going thru the motions) due to much of my energy being focused on manual therapy with clients at our gym after training (I just recently, last week, became a licensed massage therapist!!!) . Food can't remember exactly, coffee with cream & honey, protein shake after workout, brunch salad with chicken & egg, afternoon snacks of almonds, kale chips, seed crackers, power dinner of salmon over arugula with zucchini pesto "pasta", yum, some greek yogurt with walnuts & berries

Couplets

OPT Being April 8

15,10,5 rep rounds for time:

Squat Clean - 135#/95#

Ring Dips

(rest 25 min)

21,18,15,12,9 rep rounds for time:

KBS - 1.5/1 pd

COVP chin ups

Results: Part 1 5:49

Squat cleans felt strong, kipping the ring dip made it easier to string some together, can't see in video

Part 2 8:16

KBS all UB, pull ups felt weak today, all ripped both hands in the middle, yuk!

Fun to have a visitor today with us for training, Marydale a CF coach from ATL!

Lifestyle:

Probably had one too many margaritas last night with a friend but sleep was good close to 10 hours, which I needed after doing manual therapy for several hours yesterday - it is great but tiring, I will adapt. No headache today in the workouts, thankfully.

Morning coffee with cream, local honey, post workout protein drink, lunch with friends - beef brisket potato hash with a fried egg on top, yum!

Split Jerks, CTBs and 300 FY!

OPT Being April 7

A. Split Jerk - 2-3 x 5; rest 5 min

B. CTB Chin Ups x 15; rest 2 min x 4

C. 300 FY (10 mins on the Airdyne for max kals or 300, haha!)

Results: 

A. 85/95/105/110 all x3 reps, miss read x5 sets for x4, opps, felt as if I could have gone up to 115

95x3, felt crisp

105x3

110x3

- in general should have done more mobility to the thorax area in warm up, my back looks hunched in these videos

B.  Sets looked like - 15, 5/5/5, 5/5/3/2, 5/3/3/2/2

C. 135 k, first time doing the 300 FY, in hindsight I paced too much in the beginning due to fear of the pain of the Airdyne for 10 mins

Running in the Rain

OPT Being April 5 completed April 6

Run 5 min @ Z1

+

Run 30 sec @ 90% aer effort

Run 30 sec @ 50% effort x 10

(walk 5 min)

Run 45 sec @ 90% aer effort

Run 30 sec @ 50% effort x 9

(walk 5 min)

Run 60 sec @ 90% aer effort

Run 30 sec @ 50% effort x 8

+

5 min walk cool down

Lots of thunderstorms all afternoon on the 5th so I did my running early this morning in the rain, no thunder. Headed out of my front door around 6:45am and ran the neighborhood, therefore not sure of distance covered. Decided to wear my "running" shoes as my feet were a bit too sore after extended pavement running last time in my Nike Frees.

Power Snatch & DUs

OPT Being April 4

AMRAP 10 mins

5 Power Snatch (95/65)
20 Double unders

10 rounds, held myself to stay in the 85-90% zone of effort in order to not produce a headache, no headache! DU's ub

Mobility - ohs, light muscle snatchs, snatch pulls and shrugs

Difficult to see in video but my right arm is pressing out since it is slow to pull or since left arm over pulls? After some rest did 4x15 of db highpulls with right arm (15#).

Squat Cleans

April 2 - rest day

OPT Being April 3

A. Squat clean - build to a tough single in a few sets - short rest

105/115/125/130

B. AMRAP Squat cleans in 5 mins, 60% of part A

used 80#, 41 reps - breakdown (10/5/5/5/5/5/6), got the same headache as the other day from deadlifts after first set, walked around a lot to try and shake it off

C1. HSPU - amrap (-2); rest 10 secs

subbed BTN press due to headache - 22/30/35/45# - 15 reps, 10 reps @ 45

C2. 10 T2B unbroken; rest 2 mins

Completed unbroken

130# f

130# make, notice I approached the bar totally more confident than in the fail

Sunday

OPT Being

Part 1
3 RFT:

10 HPC (95/65)
10 Bar facing Burpees

Time: 5:00
these burpees felt very akward today, I was totally off in my count of them and did only 9?, should have warmed up the hpc more, got better hip drive toward end

Rest 25 mins

Part 2
3 RFT:

12 Thrusters (95/65)
12 Chin ups

Time: 4:00
thrusters unbroken, yeah, did thrusters with no shoes
attempted to link some butterflys with little success, can get one but not keep it going

Overall felt slow today since I stayed up way to late last night watching Final Four basketball.

Deadlifts

OPT Being March 31

A. Deadlift - build to a tough single in a few sets, not a 1RM

+

For time:

25 TnG tough DL (165#)
Run 1K (our course was a 800 m)
25 Burpees

Results:

Got to 210# for a single (video) which is a PR and 5:33 in wod. Immediately following the 25 unbroken deadlifts (use a mixed grip) I got a massive headache in the forehead, so I kind of stagger out the door for the run. About half way into run it subsided mostly. Mostly due to my hyperflexed neck position at the top of my deadlifts, ouch!

After some rest, worked a few sets of HSPUs, yikes here my neck and back is hyperextended. The camera doesn't lie