AM-HBBS, HSC PM-Intervals

OPT SHE July 25

part 1:

A. HB Back Squat @ 40X0; 10,8,6,4,2; rest 2.5 min b/t sets - add weight per set

B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes

C. GH raises - 10 x 3; rest 1 min

rest 4+ hours

part 2:

4 sets @ max effort:

30 sec clean and jerk - 55-75# fast!

30 sec no push up burpee box jump - 20" faster!

30 sec run sprint fastest!

Rest walk 5 min b/t sets

Results:

part 1 - AM
A. 125#x10/135x8/145x6/145x4/155x2 - 4 secs down was challenging
B. EMOM complete with 105#, felt good
C. complete ub, a bit painful for the hamstrings

BS 145x4

 HSC EMOM

part 2 - PM (65# for C&J, 20in box)
Rd 1- 11 C&J, 7 BBJ, 115m sprint
Rd 2- 9, 9, 120m
Rd 3- 11,9,130m
Rd 4 - 10, 10, 124m
no push burpee box jump was ackward for me

OPT She July 24

A. jerk practice - 10 min - work on feet - NO MAXES

B. mixed grip chin ups @ 22X0; 2-3 x 4; rest 2 min

C. farmers carry - heavy for 50 m - break as needed; rest 2 min x 3

D1. static ring hold - long neck, hands slight turn out with knee tuck; amsap (-5) x 5; rest 30 sec

D2. ghd sit ups x 15; rest 30 sec x 5

Results:
A. complete
B. 20#/25/30/35 all x 3
C. used widest grip kettlebells in gym in order to train a wider grip - 20kg/24/24
D1. challenging to keep proper/upright posture, not sure if I did these correctly, they felt overly difficult?
D2.complete ub sets, our gym has new ghd machines which are really good

I thought grip would be really fatigued after this workout but not bad at all. 

Sunday done Monday

OPT She July 22 completed July 23

A. Close Grip Bench Press @ 30X0; 4-5 x 3; rest 3 min

B. Speed DL - 60% 1RM; 8 sets of 2 @ 12X1; rest 45 sec

C. Dead Hang to Inverted - pause at top - 5/set x 4 sets; rest 90 sec b/t sets

D. Run 400 m @ 95%; rest 2 min x 3

 

Results:

A. CGBP - 85#/90/95 - all x5
B. 140# speed DLs
C. complete
D. 1:32/1:37/1:32 - an out and back L shaped 400m, several turns
hamstrings super tight all weekend!! The speed DLs may have not been too speedy because of it

USAW Cert

July 21-22

Spent the weekend in Charlotte participating in a USAW Coaching Certification course with Harvey Newton. Learned a lot on technique and ideas for instructing others in the olympic lifts.

 Amber hitting a Jerk PR

15 min KBS/Burpee AMRAP

OPT SHE July 19

as many rounds in 15 min:

15 KBS - 1pd

15 burpees

 

Results:

 

10 rnds +15 kbs + 4 burpees

 

really focused on constant movement and not chalking hands for bell, pace was fast, slow, faster at end, physically do-able workout but a mental challenge to keep moving

 

HBBS, Clean, 500m Row

OPT SHE July 18

A. HB Back Squat @ 30X0; 2,2,1,1,1; rest 4 min

B. Clean - build to a tough single fast

C. Row 500 m time trial

Results:

A. 160x2, 165x2, 170x1, 170x1, 170x1, BS felt heavy today and last week, I think my brain is still recovering from 2weeks ago when we did a max and then 85%x3
B. 130#, 3 fails at 135#, hip drive just not there, in hindsight I should have warmed up with some clean pulls
C. 1:53
Also not enough sleep last night that I feel the effects of today

Overhead 1RMs, PRs

OPT She July 17

A. Standing Press - build to a 1RM

B. Push Press - build to a 1RM

C. Jerk - build to a 1RM

(all from the rack please)

D. tabata push ups - total reps as score - tight, legit reps

  

Results:

A. standing press 95#, pr by 5#
B. PP 125#, pr by 5#
C. Jerk 135#, pr by 10#, this is now more than I can clean so I decided to stop there
D. tabata push ups 74 total reps, most 

Jerk 135#, pr

Crossfit Asheville Games Wod & Party

Rowing and burpees were programmed for SHE today, so instead I decided to participate in the 4 person team wod for the Crossfit games party which was a ton of fun completed with Amber, Katie and Tina.

TEAM WOD
In teams of 4 complete:
2000m row and 100 burpees
one person on the rower and only one teammate doing burpees at a time.  Break up burpee reps/row distance as you choose.
The row and burpees must be complete before the team may move outside for the sled push.
30m sled push
400m run
100 wall ball shots
400m run
30m Sled push
Once the sled has returned completed the 2nd 30m distance the team of 4 moves inside and again completes
2000m row and 100 burpees
For time.
Each team will have 2 50lbs sandbags which must be supported by your team throughout the entire WOD.  If either of the sand bags come in contact with the ground/floor or simply if any part of the sandbag is being supported by any object other than a member on the team then each team member must immediately stop the task they are on and complete 5 burpees while the sandbags continue to be supported.   Again, each time the sandbag is unsupported by the team each member complete 5 burpees while other members are holding the bags.  All 4 members must complete the 5 burpees before further work requirements of the workout are performed.
Have fun!!

Time 29:30?

Sat - DL PR

OPT SHE July 14

part 1:

100 m IM warm up

+

EMOM - 25 m free @ 80% x 10

(rest 3 min) x 2

+

100 m IM cool down

rest 4 hours

part 2:

A1. Speed Dead Lift @ 11X1; 60% 1RM; 10 sets of 3; rest 30 sec

A2. Speed Bench Press @ 20X1; 60% 1RM; 10 sets of 3; rest 30 sec

B1. Dead Lift - build to a tough single fast; rest as needed

B2. Build to a 1RM in the Weighted Dip fast; rest as needed

C. 22 rope climbs for time - 20'

Results:

Did part 2 in the morning at the gym with the intention of swimming later in the afternoon, but never made it happen due to timing/schedule for the day. I definately need the strength work and feel comfortable with the swimming at this point.

Part 2

A1. completed with 140#

A2. completed with 70#

B1. 235# - PR for DL from the ground - used a mixed grip, 225# felt surprisingly easy - definately felt limited by the pull in left low back that has been there since thurs this week so I was a guarding a bit. Previous true DL test was at 215#.

B2. 50# - PR, I had not tested the weighted dip in a while and so did not know what to expect. I could have probably gone up again by a few lbs. This is almost even with my weighted pull up, which is 56#

C. 8:17 - had no clue what to expect for time on this, completed faster than I anticipated, really glad I wore double high socks for this, and I still got a small abrasion on left shin.

225 Deadlift PR

235# - Deadlift PR

 Rope climbs

 

Friday Catch up

OPT SHE catch up day July 13

Although fridays are a rest day on OPT, I decided to train and catch up a bit more on the week.

Combined thurs July 12 Gymnastic skills:

part 1:

10 min aerobic full D-ROM warm up

then...

spend 60 min in constant motion - rest little, work low effort - high technique based:

L sits

wall walks

HS hold into forward roll

MU's - part of the skill needing the most work

run technique - no more than 150 m at a time

wall balls - MAX 5 reps/time

DU's for speed

and the intervals from July 10:

7 rds:

1 DB Power Snatch heavy R

25 m R arm waiters carry - same DB 

1 DB Power Snatch heavy L

25 m L arm waiters carry - same DB

30 sec forced rest

Results:

Gym skills were fun - did the wall balls with the 20# to high target, ugh! MU practice went well - worked on linking 2-3 reps and dropping out of top to bottom instead of slowly lowering myself back down, used false grip to start which gradually I lost by third rep. L sits on rings. I did some hspus and e-rom eccentric hspu's, some wall walks and then some handstand holds near the wall.

7 rnds with rest time: 7:02 with a 40# db, I did the waiter's carry as an OH carry, probably could have gone 5# heavier

good workout

SHE Mash up

OPT, Mash up of SHE July 10 & 11

Due to being out in the field with OB instructing whitewater paddling for 3 day (July 8-10) I had to adjust my training for the week. I decided to complete the strength work from July 10 & 11 in one training session on thurs July 12.

part 1: July 11

A. HB Back Squat @ 30X1; 3-4 x 6; rest 2 min - 80-90% effort - solid out of bottom

B. Hang Clean - high hang - build to a tough single in 7 min on timer - fast out of bottom

Part 1: July 10

A. Power Clean x 1/Push Press x 1/Push Jerk x 3; rest 90 sec - 80% effort x 3

B. Push Press - build to a tough single in 5 max attempts - rest short; build fast

C. EMOM - [1 PC/2 PP] x 2 x 8 - make weight fast, no grunting or malalignment

Results: July 12
July 11 -
A. 145, 150, 150, 150, 150, 135 - all x 4; backsquats felt heavy today
B. 125 - PR for a Hang Power Clean - opps I totally read this as a HPC and realized later in the day that I should have been squatting, I'd like to think I could have gotten more weight with an actual Hang Clean. This is a huge improvement for me as I do not feel strong at all in the hang position.

July 10-
A. 65, 85, 85
B. 120 - PR, 5th attempt felt good
C. 85

 120# Push Press, PR

I had a pull in the low back on my left side the entire workout that never went away, not painful but more of an annoyance. It felt good to be back after 4 days gone from training in the gym!

"Lars"

OPT Tester wod "Lars", programmed for sunday July 8

"Lars"

 

5 rounds for time:

1 round =

- 90/60# sandbag carry uphill 100 m

- 10 sandbag squats behind head

- 90/60# sandbag carry downhill 100m

- 10 burpees

I was out in the field with Outward Bound and completed Lars on monday July 9 while camping out, with 4 rounds, not entirely sure how long my uphill was but it had a gradual rise and was a rocky hiking trail. Sandbag was about 40lbs?

11:31

July 7 - Sat. Swim and Strength

OPT She July 7

part 1:

25 m breast @ 60%

25 m free @ 90%

back - kick with board 25 m

rest 20 sec x 5

+

dive in

25 m free @ 100%

rest 1 min x 4

+

50 m free working on bilateral breathing and long "reaching" strokes

rest as needed b/t sets to ensure perfect form per set x 5

+

dive in:

200 m free time trial ALL OUT

+

kick cool down - tread water hands out of water - accumulate 3 min

 

rest 6 hours

 

part 2:

A. Sumo DL - build to a tough single in a few sets

B. TnG Speed Dead Lifts @ 1010 - 35% 1RM x 15-20 reps; rest 90 sec x 3

C1. Close Grip Bench Press - 62% 1RM; 8 sets of 3 @ 20X1; rest 30 sec

C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec - compare to June 23 

 

 Results:

 

Due to my schedule for the day and the Y pool opening times, I did Part 2 this morning, rested almost 2.5/3 hours then hit the pool for part 1.

Part 2 in the AM
A. 235# - today I really worked on working up faster in a few sets because I typically take a while to warm up tough singles , comparison June 23 - 185#
B. TnG DLs at 85# - all sets x 20 reps
C1. CGBP at 70# - all sets x 3 reps
C2. 15/10/6/5/5/6/6/5 - comparision from June 23 15/10/5/5/5/5/5/5

Part 1 midday
I am really enjoying the swimming workouts!
Each part completed. It was challenging to breathe bilaterally as I am so used to only breathing on my left side. I felt a little more comfortable with it by the end.
200m time trial - 3:25, felt as though I went all out and recovered pretty quickly, a fun distance to sprint

Was able to accumulate 3 mins all at once! Did a mix of different treading styles as time went. I have a very strong survival instinct that kicks in around water which really helped me push it here today. Legs burned for about 1 min immediately after and then felt normal.
Swimming always makes me super hungry - so off to scarf down lots of meat and veggies!
 

July 5 - gymnastics skills, 80% intervals

OPT SHE July 5

part 1:

10 min - build to a max free handstand hold

+

E-ROM negative HSPU

3 sets of 3x5 sec negatives - rest as needed b/t sets

+

dead hang to inverted on rings x 1 - pause at top

skin the cat x 1

back to inverted - pause at top

control lowering

(rest 30 sec x 6)

+

DU speed practice - AMRAP REALLY fast in 20 sec

rest 40 sec x 6

 

rest 4+ hours

 

part 2:

5 min @ 80% aer effort:

5 burpees

Row 150 m

(rest walk 2 min)

5 min @ 80% aer effort:

5 toes to bar

5 push ups

10 lunges

(rest walk 2 min)

5 min @ 80% aer effort:

amrap strict chin ups

5 prisoner jump squats

run 50 m shuttle x 2

(rest walk 2 min)

5 min @ 80% aer effort:

Airdyne for cals

  

Results:

Due to my schedule for the day and the heat I did the PM map training first in the morning, then did gymnastics skill late afternoon

PM - first
4 +5 burpees
7 + 5 t2b
4 (chin ups 10/8/5/7)
40 cals
Good for me to work at 80% because I need to learn the gears in my engine better

AM - second
Free handstands are challenging for me about 5 secs
Used 10" paralettes for ecc hspus
Shoulders felt very tight on skin the cats, limited ROM
Du's -36/36/23/38/38/32, 1 trip in set 3

July 4 - HBBS tough single & 85%,Oly, intervals

SHE July 4

part 1:

A. HB Back Squat - build to a tough single fast

B. AMRAP @ 85% of single in part A; rest 3 min x 3

C. 3 position Hang Power Snatch - pause 1 sec at each - knee, mid thigh, high hang - 1.1.1 x 7; rest 1 min b/t sets - keep effort fast and tight with turnover

rest as needed

part 2:

5 sets for total time:

12 KBS - 1.5 pd

24 double unders

12 toes to rings

24 double unders

12 GHD sit ups

24 double unders

(rest 1 min)

Results:

Part 1
A. 185#
B. 160#, 9/8/3 reps (can you say low neuromuscular efficiency?)
C. 35/45/55/60/65/65/65

tough single 185#

85% attempt 1

85% attempt 2

85% attempt 3

about 1.5 hours later did Part 2, today felt like I needed more rest between these because my legs were totally dead after all that squatting.

Total time: 19:19
KBS unbroken, feeling more comfortable with the 1.5 pood
Only broke once on DUs
GHDs broken on rounds 3-5, biggest limiter for me today
T2rings broken on rounds 3 and 4

July 3 - UB strength and intervals

SHE July 3

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec

A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec

A3. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec

A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec

+

7 rds for time:

25 m famers walk with heavy DB's

25 m bear crawl back

25 m burpee broad jumps back to DB's

Results
A1. 85#/90/95 all x 4
A2. 65/65/70 all x 6
A3. 10/20/30 all x 3
A4, 35x7/40x7/45x5
7 RFT - 9:52, I realized half way in that I had 1 40# DB and 1 45# DB, decided to continue on and switch the the dbs each hand for remaining rounds

Sat Double - AM Swim/PM Strength

OPT SHE June 30

part 1:

Swim 100 m IM warm up

+

dive in

swim 25 m free @ 95%

rest 30 sec x 3

+

dive in; freestyle swim no breathing as far as possible

(rest 90 sec b/t sets x 5)

+

25 m free @ 80%

25 m breast @ 50%

x 6

+

100 m kick cool down rest 

6+ hours

 

part 2:

A. clean grip dead lift off blocks - just below knee cap @ 22X1; build to a max single in max 5 sets; rest as needed

B. good morning/squat combo @ 4111; 4-5 x 4; rest 2:30 b/t sets

( good morning to lower, squat to rise weight)

C1. Close Grip Bench Press - 67% 1RM; 10 sets of 3 @ 20X1; rest 30 sec

C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 10 sets; rest 30 sec

Results:

AM - completed at the Y, the dive in and breath holding was fun

PM - (about 5 hours later) completed early afternoon after coaching, extremely hot!!
A. 185/205/215/235/265# was 5th set and felt good
B. 55#/75/85/85 all x 5, these felt ackward to me, I am assuming I did them correctly -did 4 secs for the good morning, 1 sec to squat, 1 to squat back up and 1 at top.
C. used 80#
D. 13/9/7/6/5/6/6/5/5/6 - all BW

 Clean Grip DL off blocks 265#