Push Press(PR) & Chin Ups

OPT Being May 30

A1. Push Press - 3,3,2,2,2,1,1,1,1,1; rest 2 min

A2. COVP Chin Ups - 12 unbroken per set x 10 sets; rest 2 min

Results:

A1. 80x3/85x3/90x2/95x2/100x2/100x1/105x1/110x1/115x1 (PR)/115f

A2. All sets 12 unbroken - tried some butterfly pull ups in the middle sets (only 2-3 at a time) realized these are not covp but I couldn't resist - still not comfortable with the movement, small rip in palm on second to last round

PP 115#

Avg 500m Row

OPT Being May 29

6 sets for avg times:

Row 500 m

(rest exact same as the work time in b/t sets)

 

 

Results:

 

2:25

2:15

2:14

2:11

2:04

2:07

 

Avg =  2:12

 

I paced too much, should have just gone for it. 

I tested single leg strength before this workout:

8x15# per leg with 12"

8x25# per leg with 12:

8x35# per leg with 12:

8x40# per leg with 14" - felt as though it was more difficult with the left leg in front

Split squats should be 33% bodyweight per hand. By rounding up to 120# bodyweight I would need 40# per hand. 

PS & 20 min amrap

OPT Being May 27

A. Power Snatch - 3,3,3,3,3; rest 5 min

+

as many rounds in 20 min:

Power Snatch - 115/75# x 5

10 KBS - 1.5/1 pd

Push Press - 115/75# x 5

10 Box Jumps - 30"

Results:

A. 65#/65/70/75/80
Catching snatch unevenly, issue is on right side?, thought it was in shoulder but now thinking its in the hip, finally got a video that shows the shift very clearly. Also I think it is coming from stiff ankles and legs, due to stiffness my hips are shifting around. In addition seems as though I am avoiding squatting deep under bar - it's like I start to squat and then it's like "syke, nevermind lets not squat under bar but instead scoot out to the right side!". Very frustrating - I feel like I have no control over my body at all in this movement. Will do some single leg testing and arm on tues.

7 rounds + 5 PS +10 swings, snatch was most difficult -all singles
Splits:
rnd 1 - 2:14
rnd 2 - 2:16
rnd 3 - 2:17
rnd 4 -  2:55
rnd 5 - 3:00
rnd 6 - 3:11
rnd 7 - 2:40
beginning of rnd 8 - 1:27

 PS - disfunction junction

BS, HSC, Burpees

OPT Being May 26

A. Back Squat - 5,3,2,5,3,2 - 80-90%; rest 2 min

B. Hang Squat Clean TnG unbroken x 5 on the minute for 7 minutes

C. AMRAP burpees in 3 min - no jump, chest to deck, vertical body at top

Results:

First tested my SBTNP today - got 75# solid, 80# went up but slowly- controlled down easily. Based on a CGBP of 120#, this should be 76.8 so I am in the ballpark. I worked in BTN pressing into training for about 5-6 weeks, once per week. 

A.  145x5/155x3/165x2/155x5/165x3/170x2 - anterior right hip pinching muscular pain on the concentric part of BS was a limiter today, trying to work on depth - feet look narrow??

 BS 155x5

BS 165x3, sorry Amber for the crotch shot

B. 85#/90/90/95/95/100/105 - worked to maintain a hook grip and on triple extension, felt good on all but I fought for the last set

 HSC 7 min emom, first few sets I am bunny hopping under bar, triple extension improves as sets go on, more solid in heels. 

C. 69 burpees - relied on video to count reps, thought I had 70 in my post burpee blur when watching video but recounted later and it was 69, breathing was not a limiter, felt solid in the movement, it's similiar to a deadlift at the top

3 Parts

OPT Being May 24

3 sets:

Power Clean TnG x 8 unbroken

Run 400 m @ 90%

rest 2 min

+

3 sets:

8 Push Press unbroken

Row 400 m @ 90%

rest 2 min

+

5 sets:

15 back extensions

15 ghd sit ups

15 double unders

rest 30 sec

Results:

Part 1:

all PC at 95# - lost the hook grip around rep 4 each set, also I have gotten out of the habit of taking bar straight to ground for TnG, bar hits quads on all reps on way down

2:27/2:25/2:18

Part 2:

set 1 - 2:40 - rower malfunction, 65#, row 1:49

set 2 - 2:20 - 75#, row 1:50

set 3 - 2:20 - 80#, row 1:46

Part 3 :

all back extensions, ghds, dus unbroken except set 5 of ghds (10/4/1 due to back pinch)

1:25

1:19

1:18

1:20

1:22

TnG PC 95#, set 2

 TnG PC 95#, set 3

(Team) 300FY

OPT Being May 23

(Team) 300FY

Only one person working on AD at a time.

Completed with J today as team. He has been following being now for a few months and he's doing great. We tackled this with 30 secs sprints on two different AD due to a major seat height difference between us, one person working at a time. My cals were 105, J's 154 for a totall of 259. Comparing this with my previous 300 FY where I got 135, this time in half the time (5mins) got 105, not sure I could have kept this pace though for another 5 mins. Felt a significant burn in quads during and for about 7mins after, then it became an abdominal cramp for 5 mins - have not experienced that in a while.

Thrusters, FS, Chin ups, HSPUs

OPT Being May 22

A. Thruster from rack - 1,1,1,1,1; rest 3 min

B. Front Squat - 3 x 3 @ 80% effort; rest 90 sec

C1. Mixed Grip Chin Ups @ 30X0; 2-3 x 4; rest 90 sec

C2. HSPU - amrap (-2) x 4; rest 90 sec

  

Results:

A. 95/100/105/110/115 - felt slow today, chest still sore from sunday's ring push ups. Corey noted that I should set up wrist/forearm position different next time for the thruster, wrist should not be extended back as in the fs position but should be neutral pointed directly upward with elbows dropped a little.

B. 115/125/130 - felt good, I focused on getting deeper in squat today here

C1. 10#/15/25/30 all x 3, felt good, probably should have started heavier than 10 for first set, never felt that I was struggling in the last set

C2. 5/6/5/7 - all strict, felt the fastest they have ever felt today, worked on breathing with these

Thruster 110#

Thruster 115#

FS 130#x3, depth

Deadlifts & Ring Push ups

OPT Being May 20

Dead Lift - work up to a tough double fast - NOT a 2RM

+

7 rounds for time:

175#/120# Dead Lift x 7

14 ring push ups

  

Results:

195#

+ 

8:53

ring push ups were the limiting factor, dls were quick

Don't remember exact ring push ups splits but first set was amrap 10/4, next couple of sets were 7/6s and last 3 rounds were in 3s and 2s. I conscious worked to change positioning of rings so as to maximize pec muscles, upper fibers burned out quickly, and I was then able to keep going using the lower fibers. 

195#x2

C&J, Backsquat %

OPT Being May 19

AMRAP Hand Release Push Ups in 90 sec

+

A. Clean and Jerk - build to a max

B. High Bar Back Squat - build to a max

(post % of HBBS to CJ - i.e. 200/180 = 90%)

Results:

I decided to do the AMRAP push ups later and not before  c & j. 

A. 125# with squat clean, pr by 10#! did 115x1, then 120x1 (pr for a power clean & jerk), had 3 fails at 125# and almost stopped but knew that if I focused on breath and staying up right I could get it so I tried one more attempt and got it with a squat clean.

B. 190#, pr by 10#!

Once I got warmed up did 175#x1, then 185#x1 and decided to try for one more attempt at 190. Right at parallel, need to work on squat depth.

65.7% c&j of hbbs

C&J 120# pr

Squat clean & J 125#, 2nd of 3 failed attempts, thoracic spine totally collapses

Squat clean & J 125#, clean looks good able to keep tension in thoracic, jerk not very pretty, need to get under bar

BS 175#

BS 185#

BS 190# 

3200m retest

OPT Being May 17

For time:
Run 3K

Results:
14:33 for 3200m
I decided to go ahead and run a 3200m as a retest when I was following Function last fall. This is a 1 min improvement over that effort. I don't have every split but first 400m was a 1:30, last was a 1:35, in between hovered around 2 mins and under. Both completed at UNCA track.

Sleep was 9 hours last night. AM coffee with coconut creamer and a whey protein shake with banana and coconut water. MT from 8:30-12:30 or so, then off to the UNCA track. I felt good but dehydrated going into the run, had not gotten much water in all morning. Had an apple post run and a watered down protein shake. Lunch was grilled salmon salad, handful of cashews, a couple of strawberries, lots of water. Took a short nap, woke up super hungry. Had a raw organic food bar with cashews, dates etc. for a snack. Dinner will be early, more grilled salmon leftovers with greens and big salad.

OPT Tester 5.16.12

OPT Being May 16

for time:

Row 250 m

15 KBS - 2/1.5 pd

25 burpees

15 KBS - 2/1.5 pd

Row 250 m

(please attach video if possible to workout attempt, thx!)

Results:

6:14

row 1 was 1:08

row 2 was 1:05

Burpees UB

KBS done in sets of 5

A bit disappointed because I could have pushed harder through the kbs. Going in I had a goal of doing sets of 5 swings and putting it down, thinking that would be taxing but when it wasn't too bad I never changed the goal to break it up in a final set of 8/7 or just go amrap. Last time doing heavy swings I gassed out (back in fall) quickly so I was a bit fearful of pushing too hard. I paced too much today, I never felt a burn and felt like I had more in the tank at the end. My ability to move a heavy kb has improved since last fall and I underestimated progress made. Oh well! Learnings...onward.

 

Hang Power Snatch

OPT Being May 15

A. Hang Power Snatch - 3,3,2,2,2,1,1,1,1,1; rest 5 min

Results:
55#/65/70/70/75/75/75/80/80/80fx2

Third to last set was the best form, surprised at how much I fatigued during this workout. By the end my brain was too tired for the movement.

Split Jerk, PC, PP, Chin ups

OPT Being May 13

A. Split Jerk - build to a fast single off the blocks - not a 1RM

+

5 rds for time:

3 x [1 Power Clean + 4 Push Press]

20 COVP Chin Ups

(note - 1 PC, 4PP, 1PC, 4 PP, 1PC, 4 PP = 1 round, then 20 chin ups x 5 - add weight per round to BB and post)

Results:

A. 120# from the rack, felt good and as though I could have kept going up, right bicep was starting to fatigue

+

13:25 - 65/70/75/80/85#

Good workout but I was not super motivated for it. Training at 4:30pm on a rainy sunday afternoon by myself. Glad I followed through and trained today.

Jerk 120#

 5 rounds

Front Squat (PR), Squat Cleans & Row

OPT Being May 12

In 10 min build to a max Front Squat

rest 2 min

In 10 min perform AMRAP Squat Cleans - 90% Clean 1RM

rest 2 min

In 10 min as many meters as possible rowing

(stroke rate must be under 20 strokes/min)

Results:

165# - 20# PR! I had not tested a 1RM in front squat in quite a while so this was very exciting because I had no idea where this would be. I think the numerous squat cleans we had been doing on Being must have helped increased my FS. 

31 reps @ 115# (based on 125# clean) - This was challenging but not horrible. I would not have gotten all these reps if Shanna had not been coaching me, thank you! My form got better as I went and I felt solid in the heels, except on my 3 or 4 misses toward the end. Elbows are getting faster. 

2189m - very challenging to keep the s/m at 20 or under, it mostly hovered at 19 or 20m. 

FS 155#

 FS 165#

 

Toes to Bar & Burpees

OPT Being May 10

For time:
10 rounds of
12 toes to bar
12 burpees

Results:
16:12

Did BTN Press before this wod - 3 rounds of 8 reps at 3011, 50/50/55#


felt aerobic to a point then T2B was limiter, burpees felt light and fast, were UB. I used to do T2B with a narrow grip, toes touching bar outside of hands, just switched back on this wod to touching inside hands as that was standard set at regionals this year. Seemed to have made a difference (more difficult) and I tired in upper abs, pecs and shoulder girdle quickly possibly feeling some of that from hspus yesterday. I found it more efficient to just start doing them strict (grip was not a limiter) as opposed to kipping, which was more stress on upper abs.

DLs & HSPUs

OPT Being May 9

A. Deadlift - work up to a tough double in a few sets- not a 2RM (practice HSPUs for speed in between sets)
+
For time:
21 Deadlifts (185/135#)
9 HSPUs
18 DL
9 HSPUs
15 DL
9 HSPUs
12 DL
9 HSPUs
9 DL

Results:
A. 195 x 2
+
9:46

Splits looked like:

Good training day - brain was a bit tired on the hspus from having done Diane the a few days earlier, DLs felt good

Run, Row, AD

OPT Being May 8

For time:

Run 400 m

Row 800 m

Airdyne 1600 m

Results:
Run 1:32
Row 3:20
AD 3:10
Total 8:02

Run was the out/back at gym, did not know what to expect for the 1600m AD, as I have not used that metric before, was not a bad as I thought. Slept about 8 hours, awake at 6:30am, coffee with cream & local honey and banana, train at 7:45am. Post wod protein shake with coconut water. Work MT from 8:30 to 11:30am. Lunch salad with hardboiled eggs, almonds. Afternoon snack of popcorn. Heading to Charlotte airport tonite to pick up a friend.

SUNDAY!

OPT Being May 6

On Sundays EVERYONE gives 100% for everyone who is competing today!

A1. Standing Press Cluster - 1.1.1.1 x 4; rest 2 min

A2. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 2 min

+

5 rds for times:

12 push press tough unbroken TnG

15 CTB chin ups

(rest 2 min - add weight per set for push press - ensure no pausing for PP)

Results:
A1. 65/75/85/90x3
A2. complete strict 3 reps each set, no added weight
+
5 sets:
1:09 - 55#
1:06 - 60#
1:26 - 65#
1:39 - 70#, slight pause here after PP rep 10 so bumped back weight for last set
1:52 - 65#

Standing Press 85#

Standing Press 90# x 3, f on 4th

Set 3 65# PP

Set 4 70# PP

Diane & Regionals Wod 2

CFA Team Wod
Sat May 5

Diane
21-15-9
Deadlifts (225/155#)
HSPUs

9:39 (hspus the limiter after the first set of 10 they came slowly and I had to rest a lot - pushing muscles still very fatigued from thur), first time doing Diane, deadlifts were fine time splits - 21 UB (:39), round of 15 (:49), round of 9 (:20), obviously need work on speed with hspus for high reps.

sets:
DLs - 21 ub
HSPUs - 10.3.2.2.1.1.1.1
DLs - 10.5
HSPUs - 5.1.2.1.2.1.1.1.1
DLs - 9 ub
HSPUs - singles, yikes!

rest 15 mins

Regionals Team Wod 2 scaled:
Row 1k
20 Pistols (10 per leg)
15 HPCs (Rx 115)
*I scaled to 95# due to very fatigued low back from Diane

results: 11:16
splits-
4:25 row complete
6:00 pistols complete (these felt good and efficient, used the toe hold method)
began with 105# on HPC and dropped due to low back

Three 10 min AMRAPs

OPT Being May 3

amrap in 10 min @ 95%:

row 200 m

15 push ups

(rest walk 10 min)

amrap in 10 min @ 95%:

15 double unders

10 lunges

5 chin ups

(rest walk 10 min)

amrap in 10 min @ 95%:

10 sit ups

10 wall balls

5 ring dips

(think high speed cruise effort, no grunts)

Results:

#1 - 6 rounds + 50m

#2 - 10 rounds + 28 reps *finally was able to string together some butterfly pullups! All DUs UB

#3 - 6 rounds +18 reps *all WBs UB to 10ft with 14#, ring dips limiter - found it easier to do strict instead of kipping the dip as it stressed the abs to much which I needed for the situps

Felt like I had more in the tank at the end of each amrap. Abdominals aren't too bad now but tomorrow I predict they will be very sore from todays wod and yesterdays ghds. Good training day, motivation seems to be coming up a bit.

 

Amrap #2

Slept about 7 hours, again just didn't get in bed early enough. Wake at 5:30am had coffee with local honey and cream, 6:30-9:30am work MT (somewhere in here had a protein shake with banana and a larabar in prep for training at 9:30am, which turned into about 10:30am quickly - humid today, lots of sweat after these 3 amraps. Post wod protein shake with coconut water, lunch of leftover steak and greens, handful of almonds, few strawberries and cacao/date chunk. Lots of water. Had dinner with old OB friends visiting from Canada at Sunny Point and had a might good breakfast plate.

Strength day

OPT Being May 2

A. Power Snatch - 3 x 3 @ 80%: rest 90 sec

B. TnG Dead Lift - moderate weight/same weight per set x 7; rest 1 min x 5

C. AMRAP Strict Knees to Elbows; rest 3 min x 3

(no kip allowed or swing, NOT knees to triceps, knees to ELBOWS)

D. Med Ball GHD sit ups - 10 x 4; rest 1 min

(ball goes overhead to touch floor and farther than toes at top)

Results:

A. 65/65/70

B. 155#

C. 20/20/15

D. completed with 10# ball

first set of KTE's, you be the judge - does this meet standard listed above?

Slept about 6.5 hours, just went to bed too late (but I'd had a good nap in the afternoon), Coffee with cream & honey about 5:30am, began training at 6am, had post wod protein shake. Coached from 7:30-9:30am somewhere in there I ate a banana and a larabar (in hindsight way too much carbohydrates for this training day) but I needed the food before MT from 9:30-12:30pm. 1pm coaches meeting sat down with my chicken salad and hydrated, it was a humid and sticky day. 4pm ish protein shake with coconut water, mineral infused water, handful of almonds, 3 cacao/date chunks. Dinner steak with braised greens and a dollop of local goat cheese with a weak gin and tonic on the rocks, handful of local strawberries.

3 Parts

OPT Being May 1

3 sets @ max effort:

4 TnG Power Clean

6 burpees AFAP

(rest 3 min b/t sets, same weight per set, faster per set)

+

2 sets:

1 min AMRAP thrusters - 95/65#

1 min AMRAP chin ups COVP

rest 6 min b/t sets - high speed, high turnover is goal

+

for time:

Run 800 m

Results: 

Used 100# on PC, times - :22/:20/:19

 +

21 Thrusters UB and 21 chin ups

17 Thrusters UB and 20 chin ups

*could have pushed harder on chins but I forgot to tape my hand and was afraid of ripping

 +

2:50

* legs felt like jelly after the thrusters

Pre wod strength work:

BTN Press 4 rounds (3011) 6 reps - 52#/52/57/57

part 1, rnd 1

part 1, rnd 3

Overall good training day felt quick and efficient in part 1; lost some speed in thrusters but syked to get the sets UB. Sleep was about 7.5 hours, a bit restless due to more noise with windows open at night. Coached 5:30am for a few hours, had coffee with cream & local honey plus whey protein shake. 7:30am workout, then post wod protein shake and larabar. 9:30-11:30am worked MT, good day there. Lunch at 1pm salad with hardboiled egg and chicken salad with half banana and some of Jack's nut butter, which is amazingly delicious and local made in Asheville.

Got some MT work from Corey on my right shoulder joint capsule and got some insight. The joint is stiff and as a result it "drags" in the dynamic movement of the snatch, it's like the shoulder joint is stuck in mud. This explains a lot. It's never been dislocated but I am sure that it has sublexed a few times from paddling.  I will be more intentional to hit all the corners of the capsule in mobility and warmup to get the junk cleared out.