Lactic Endurance sets

OPT She Sept 26

5 sets:

AMRAP push ups

rest 0 sec

Row 400 m @ 95%

rest 3 min b/t sets

+

5 sets:

KBS 6 tough reps

Run 200 m @ 95%

rest 3 min b/t sets

Results:

Amrap Push ups/400m row time
set 1 - 25/1:34.9
set 2 - 20/ 1:35.6 - got mixed up and did the row first and then the push ups
set 3 - 15/1:36.6
set 4 - 16/ 1:36.5
set 5 - 15/ 1:38.9
+
KBS/200m run time
set 1 - 24kg/50secs
set 2 - 24kg/52 s
set 3 - 62#/52s
set 4 - 62#/49s
set 5 - 62#/49s

Training at 3:30pm
Was really trying to gauge the 95% today - after each set 1 I thought I may have gone more than 95% and was dreading getting slower and dropping off but I was able to stay fairly steady. Good training day, slowly starting to learn my engine and what it is capable of. My rowing has improved immensely over the last several months following She.

KBS 62#x6

 

Push press and 15 mins of work for reps

OPT She Sept 25

A. power clean x 1/push press x 5; rest 90 sec x 4 - 90% effort

B1. push press @ 12X1; 4-5 x 4; rest 20 sec

B2. mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 3 min

+

for reps:

5 min strict unweighted chin ups

4 min strict push ups

3 min toes to bar

2 min double unders

1 min burpees

 

 

Results:

 

A. 85#/95/100/105 all x 4
B1. 85#/90/95/100 all x 5
B2. 25# each set, all x 3, I put less emphasis here today

For reps:
5 min - chins up - 44
4 min - push ups - 60
3 min - T2B - 45
2 min - DU - 110
1 min - burpees - 21

DUs felt the toughest due to fatigue in the arms by that point. Push ups were surprisingly not hard. T2B was 3 sets of 10s, then sets of 5s. Thank goodness the burpees were at the end!
 

5k Row time trial

OPT Sept 23 tester

5k Row time trial
(score as time adjusted in HERE) Concept 2 rower website

This was my first time rowing a 5k for time. I was pretty happy with it. For the first 4000m I just keep thinking "sustain, sustain, this is aerobic capacity!" telling myself to find a pace that I could stay at. After the first 1000m I briefly thought I had gone out too fast but based on how I felt I realized I was fine and could hang on.  My splits verified that I did a good job at sustaining the pace. My plan was to go all out on the final 1000m if I could and I was able to manage a faster pace on that split.

Results:

Actual time - 22:29, pace avg 2:14.9
Adjusted time - 18:38
Adjusted distance - 6031m

DL pr and 100 walking lunges for time

OPT She Sept 22

A1. clean grip DL @ 22X1; 2-3 x 3; rest 2 min

A2. weighted dips @ 20X1; 2-3 x 3; rest 2 min

B1. front squat @ 30X1; 3-4 x 3; rest 2 min

B2. weighted chin ups @ 21X0; 2-3 x 3; rest 2 min

C. 100 walking lunges for time

 Results:

A1. CGDL 190#/205/210(pr) all x 3

A2. Dips 30#/35/39
B1. FS 125/145/155 all x3, these felt good
B2.completed no weight today, biceps are killing me from practicing butterfly pullups the other day
C. 100 wl 2:13

CGDL 210 x 3

Triple Jump, Reverse throw, Row 30 mins

OPT She Sept 20

A. standing triple jump practice - no max efforts - 10 min

B. reverse throw practice - 8# shot - no maxes - 10 min

+

30 min row @ easy pace - faster pace last 10 sec of every minute

  

Completed part A and B mid-day. First time trying the standing triple jump, very hard since I am not explosive in nature. Used a 10# slammer for the reverse throws. Completed row around 4:30pm, would have been totally bored if not for Amber being in the gym working on some lifts and talking to me. 5636m total during the 30 mins, I also got off and walked for a few secs every 10 mins. My distal acheilles on both legs were getting tight - mostly likely from the triple jump earlier. 

Double day catch up

OPT SHE Sept 18 completed Sept 19

A. 10 min tech work - CTB chin ups
B. 10 min tech work - HSPU (E-ROM, paralette, kipping)
C. 10 min tech work - row sprints - max 100m/set - few solid push ups b/t sets

Switched out the CTB for butterfly pull up tech work, feeling better with the rhythm but I ripped my hands in the middle of palm. Added in bar muscle work. Did hspu on the paralettes, some strict, some kipped. Got in 5-6 row sprints and 10 push ups b/t sets. Fun workout.

SHE Sept 19

120 min hike/walk

(unloaded/unplugged - prefer rougher undulating terrain)

This afternoon I hiked for 1.5 hours, beautiful day in Western NC, got the first real smell of fall in the air walking over fallen leaves.

She Tester

OPT SHE Sept 16 completed Sept 17

for time:

100 walking lunges

90 ghd sit ups

80 double unders

70 back extensions

60 double unders

50 burpees

40 cals rowed

30 cals AD

20 chin ups

10 dips

Result:

23:45

Everything was broken except the row, AD, chin ups and dips. I probably would have come off the pull up bar if it weren't for hearing Corey say "you can do it, unbroken", sure enough stayed up there and did all 20. One helpful strategy I used was on the AD I used legs a lot and tried to save my arms for the chin ups and dips. 

DL and PC PR's

OPT SHE Sept 15 completed Sept 16

A. clean grip DL @ 03X0; 6 sets of 2; rest 2 min - building sets

B. power clean - build to a tough double - rest as needed

C1. power clean - 1,1,1,1,1; rest 2 min

C2. bench press - 1,1,1,1,1; rest 2 min

D. TGU - 50 for time - 1.25 pd - 25 alt'ing 

Results:

A. CGDL - 180#/190/200/205/210/215 all x 2 (pr @ 200 and up)
B. tough double PC - 120# (pr)
C1. PC - 125.130(pr).135(f).130.130
C2. BP - 75.95.100.105.110
D. did not start due to time constraint

PC 120x2

PC 125x1

This was my second PC 130. The first one looked solid but I failed to turn on the camera. As you can see I had to chase this one down!

350m Rows

OPT She Sept 13 completed Sept 15

Row 350 m @ 95%

rest 3 min x 3

(REST 5 min)

10 min @ 90%:

10 wall balls 

10 toes to bar

25 double unders

(REST 8 min)

Row 350 m @ 95%

rest 3 min x 3

 

 

Results:

 

Row 350m - 1:20/1:20.3/1:21

 rest 5 mins

6 rounds

rest 8 mins

Row 350m - 1:21.8/1:23.2/1:23.1

Snatch & HB 1 1/4 Backsquats

OPT SHE Sept 12 completed Sept 13

A. Snatch Pulls @ 120% max snatch; 3 x 3; rest 90 sec

B. Power Snatch - 5 sets of 3 @ 70% effort; rest 1 min b/t sets

C. HB 1 1/4 Back Squat @ 30X0; 5-7 x 5; rest 3 min

D. Muscle Snatch @ 12X1; 5 x 5; rest 90 sec b/t sets

Results:

A. 110#

B. 60/65/70/75/80x2

C. 105/115/120/125 all x 7/last set 130x8, 1 extra rep on accident

D. 35/45/50/55/55

added in gh raises from the other day:

3 sets 10-15 @ 20X0

Snatch pulls 110#

PS 70x3

Sept 11

OPT She Sept 11

A1. standing press @ 12X2; 8,8,6,6,4; rest 90 saec

A2. medium grip pronated chin ups @ 22X0; 2-3 x 5; rest 90 sec

B1. strict dips on bar @ 2010; amrap (-1) x 7; rest 45 sec

B2. knees to elbows x 10 reps; rest 45 sec x 7

C. gh raises @ 20X0; 10-15 x 3; rest 90 sec

 

 

Results:

 

A1. 55#, 65, 70, 75, 80
A2. 25#, 25, 30,35,35 all x 3
B1. 15, 10, 8, 8, 8, 6, 6
B2. all UB, kip started to die in 6th set but didn't come off bar
C. Ran out of time, will add tomorrow

2K Row

OPT SHE Sept 9 completed Sept 10

Rested sunday due to some back fatigue from saturdays deadlifts, found the tempo challenging

Monday 9/10
Row 2k - 8:37 , pr by 31 secs, pace avg 2:09

Strength day

OPT SHE Sept 8

A1. clean grip DL @ 32X1; 4-5 x 5; rest 2 min

A2. wtd dips @ 20X1; 2-3 x 5; rest 2 min

B1. db push press @ 1010; 10-15 x 3; rest 1 min

B2. kbs russian heavy x 15; rest 1 min x 3

Results:
A1. 155#/155/165/170/175 all x 5
A2. 25#/25/30/35/35 all x 3
B1. 20/25/30 all x 15
B2. 24kg/28kg/32kg all x 15

Map

OPT SHE Sept 6

10 min @ 90% aer:

15 double unders

10 toes to bar

10 goblet squat - 1.5 pd

(REST walk 5 min)

10 min @ 90% aer:

row 150 m

10 burpees

10 box jumps - 20" - step down

(REST walk 5 min)

10 min @ 90% aer:

run 100 m shuttle - 50 m over and back

10 kbs - 1.25 pd

10 hand release push ups

 

 

Results:

 

7 rounds and 25 reps
4 rounds , legs burned on this one from the previous goblet squats
5 rounds, only did 7 mins because I had to go to work
 

HBBS 85% day

OPT SHE Sept 5

A. HB Back Squat - build to a max

rest 10min

B. take 85% of part A and perform amrap with 30X1 tempo - 1 attempt

rest 10 min

C. Row 250 m @ 100% effort; rest 4 min x 6 - score as total time for 1500 m

 

 

Results:

A. Hbbs 190#, matches pr but got deeper this time, 195f
B. 7 reps @160#
C. Total time for row sprints - 5:32
Set times - 54.2secs/54.3/56.3/56.7/55.8/54.9

I realized later that the last 85% test we did I built to 185# and so used 155# for the 85% amrap and had gotten 9

Strength day

OPT SHE Sept 4

A1. Wide/Medium/Close Grip Bench Press drop set @ 20X1; 3.3.3 x 3; rest 2 min

A2. 1 arm "elbow HIGH" db torso row @ 20X0; 6-9/arm x 3; rest 2 min

B1. amrap strict push ups tight torso (-2); rest 30 sec

B2. toes to bar x 15; rest 2 min x 4 sets

C. db back ext's @ 4022; 6-8 x 3; rest 90 sec

Results:
A1. I didn't do this drop set correctly on accident, it was a cluster wide-95#, med-90, cgbp -85
A2. 30/40/40 all x 9
B1. 21/17/16/13
B2. All sets ub
C.15#/20/25

Posterior chain, yikes!

Sept 3

Posterior chain still feels stiff from saturday.

Did the Crossfit Endurance S&C recovery workout

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Subbed the bench press for push ups. I felt much less stiff in posterior after the ghd situps and hip extensions. KB swings felt like they opened the shoulders and chest up. 

Mayham in the Mountains

Saturday Sept 1

Slept great last night in the cabin. Woke up before alarm around 5am ish, stayed in bed until about 6:15am. Got up and made coffee, took a quick shower to tame the bed head, packed up stuff for the day and headed out the door to drive to Crossfit Murphy.

After getting checked in with my number, 203, we all stood around chatting and meeting new people. They wasted no time in welcoming us and giving us a briefing of the day and events. They ran the Rx and scaled division first 2 wods concurrently which made the day go by a lot faster.  The Rx division was the first to walk over to the football stadium (the local HS) and complete the Stadium wod:

As many rounds and reps as possible in 9 minutes of:
30 Clean and Jerks (135/95) (power or squat)
100 Double Unders
7 Stadium Runs

There were 3 men's heats first and then the 1 heat of women. It is difficult for me to recall the number of stadium steps but it was a good distance. It was set up with the barbells on a open flat concrete area which was on top of the stadium steps. We started on the top with the 30 C&Js, then did the DU's then if still going moved on to the stadium runs in which you ran down the steps and then back up which counted as 1 stadium run. After seeing the guys go through this workout it was a bit intimidating as some did not make it to the stadium runs and only a few made it back to the barbell to start a second round. My goal was to complete 1 full round. There was no feasible space to warm up and as we stepped up to the barbells the judges already had them loaded at 95 (mens bars). As soon as the clock started and I clean & jerked the first rep it felt heavy (maybe due to no warm up?), I got slightly deflated as I realized that I wouldn't be able to guide any of them down for Tng. So I dropped the bar after each c&j, but I stayed consistent and keep moving, never stepped back away from the bar mentally or physically. Unfortunately I didn't pay attention to what the clock was at for the 30 c&j's for a Grace comparision. Moved right on to the Du's and I think I completed in 5 sets, my arms were pretty fatigued at that point and simply holding the rope steady was a challenge, as I was finishing up my Du's, Emily Griffith was the first to move on to the stadium runs, I was shortly behind her and the first run felt so slow as I was trying to coordinate my legs negoitiating the concrete steps and trying to slow down my breathing and heartrate. After the first few runs I got some more energy and was able to run up the steps taking two at a time up and down. I passed Emily on the way down the steps, she was able to get back to the barbell for some c & j reps as time was called and I completed my 7th stadium run as time was called. Super excited to have made my goal of getting 1 round in and finishing second overall for the wod behind Emily. Went into this first wod on a empty stomach (only some coffee) and then had a shake with whey protein and refuel immediately after.

Then all the Rx athletes headed back to the Crossfit Murphy gym to do the next wod as the Scaled athletes switched with us and headed to the stadium.
Wod 2:
30 – 20 – 10 Reps For Time of
Wall Balls (20/14) @ 10 ft target
Burpees 
Pullups 

I went into this wod all the time thinking that it would be my strongest one and I hadn't worried about it. I feel strong with pull ups and burpees and I knew the wall balls would be hard but figured I would be able to string them together.  First off, the target was really bizarre to me because it was to hit a small metal piece above a pull up bar. My second or third rep into the wod, my wall ball bounced off the pull up bar just below the target and came crashing down on my face, ouch, it took me a few secs to shake it off. The burpees and the pull ups were fine in comparision to the wall balls. Burpees were steady, pull ups were 3 sets of 10s, then 4 sets of 5, then 5, 4, 1. Still kipping. In the set of 20 I got no repped on several wall balls as I tried to string them together. So for my last round I decided I didn't want to have any misses so my wall balls were singles so I could jump my entire body up to get the ball on the target!!! In the end this wod for me proved to be tougher than I presumed and the wall balls almost destroyed me. There was a 15 min time cap on this event and I finished in 13:37, taking second. Emily did awesome and finished in 10:58! More protein and refuel and watermelon over the "lunch break".

The final 2 wods were going to be run with Rx and Scaled athletes together which was a nice change from the morning so we could all be together and see each other compete. The third wod was called the Track Triplet and consisted of:

3 rounds for time of:
12 Deadlifts (275/185)
21 Box Jump Overs (24/20)
400 M Run

This one got added only a few days prior to the event and initially I was very unsure of it and intimidated but the deadlift weight and reps and the box jump overs. Add to it by the afternoon the sun was beating hard down on the track and there was no shade around.  Needless to say I didn't think this would be my best event.  My strategy was to make up time on the runs in order to keep up with the bigger ladies who were able to rep the deadlifts. There was to be a 20 min time cap on this event. They did actually have some bars and plates out for warming up with which made a huge difference. Several of us women warmed up together which felt really good, that way the 185 deadllift didn't feel too bad when I started. 1,2,3, GO. My first round of deads was 6/6, I was the third one off the bar and the box jump overs were actually pretty easy once I got a rhythm by jumping up and then quicking stepping off the other side. I was also the third one off the box but was able to pass both women on the 400m run. Round 2, I was feeling good and did 3 sets of 4 on the deads, quick box jump overs and back to the run, at this point Emily and I were neck and neck for 1st and 2nd. Round 3, I believe was 6/6 deads, as I started the run Emily was ahead of me and I was able to pass her to finish first! My time was about 11mins and something. I couldn't believe that I was able to do so well in this event. The deadlifts went a lot better then expected, I finally feel like 185 for reps doesn't put me in a hole anymore! My back felt great after, legs were a bit like jello from the jumping and running but just fatigue. The soles of my feet were actually really hot from the sun beating down on the black track surface which I could feel though my shoes. After this event we all retreated to shade back at the gym and got some ice to cool ourselves down with. More protein and refuel and some watermelon. Happy by this point to have done so well in the first 3 events and starting to dread the next.

Final event of the day:

Complete the following for max reps:
2 minutes to complete each of the following:
Row 300 M
Max Reps Shoulder To Overhead (135/85)
Rest 2 minutes
Row 300 M
Max Reps Power Cleans (155/95)
Rest 2 minutes
Row 300 M
Max Reps Front Squats (175/105)

I hadn't been tired until before this event. I could feel some yawning coming on and walked around the outside of the gym a bit to refocus, as the men's heats were getting started. Somewhat intimidated by the rowing in this event. I thought that the power cleans set would be my best for reps but I don't think it was, I dropped the bar once on the cleans and lost some time. I was able to hold on to the bar for the push press and get 12 reps and for the front squat and nearly get 10 reps. Getting off the rower each time winded was a challenge, Emily and I got off the rower about the same time each round. I took second in the event behind Emily, who killed it on the push press with 20 reps!

I don't totally understand the scoring but essentially whomever has the least amount of point at the end of the day wins. Emily took 1st and had 5 points and I took 2nd with 7 points, 3rd place Rebecca Smith had 15 points. Overall it was super fun competing, meeting people in the larger cf community, watching some great athletes and I learned so much - mainly not to prejudge a workout with your own biases. I was excited to have been able to compete with Emily who qualified for and competed in the southeast region as an individual this year!

 Wod 2

 Making up time on the run in Wod 3

 Wod 4

Pre Garage games day

Friday Aug 31

Typically a rest day for me but I wanted to do some light movement today in preparation for competing tomorrow at garage games event.

AM
dynamic warm up and double unders
about 10mins on clean & jerks
sets of wall balls
then coached and worked MT

PM
Drove out to the cabin my mom was staying at in the afternoon which is about 25 mins from Murphy (host of the garage games event). Had a relaxing evening and a simple dinner of grilled salmon over a big salad and went to bed about 8:30pm.

Recovery Run

OPT SHE Aug 30

Run warm up 5-10 min easy @ Z1

+

30 sec run @ 90% aer

30 sec walk brisk x 10

(rest 3 min)

30 sec run @ 90% aer

30 sec light jog x 10

(rest 3 min)

30 sec run @ 90% aer

30 sec run @ 50% aer x 10

+

10 min brisk walk long stride cool down

 

Completed, felt good to get the legs moving after yesterday's training.

 

 

Lactate Endurance sets

OPT SHE Aug 29

6 sets @ high effort:

3 TnG Power Clean into 6 Front Squat into 9 burpees AFAP into Row 250 m

(REST walk 8 min actively b/t sets - try to add weight with perfect form per set - micro add)

  

Results:

Total time/ weight *didn't record rows separately

1:48/95#
1:45/95#
1:49/95
1:46/100
1:59/105
2:03/105

This felt very hard, I also felt queasy halfway through the rest, seemed to dissipate starting the next set but 8 mins went by way too fast, after first set I thought I might hit a drop off at some point but was happy to stay consistent and survive. The rowing was the toughest part for me. Great training day, learned a lot!

75 toes to bar

OPT SHE Aug 28

A1. close grip bench press @ 30X1; 8,8,6,6,4; rest 2 min

A2. supinated chin ups wtd @ 22X0; 2-3 x 5; rest 2 min

B. 1 arm db torso row @ 1010; 10-15 x 4; rest 1 min b/t arms - elbow high

C. 75 toes to bar for time - no less than sets of 5 reps/set

Results:

A1. 75#, 80, 90,90,95
A2. 26#, 30, 35,35,35 all x 3
B. 25#,30,30,30 all x15
C. 4:38, I did short quick sets of 5's