Sunday done Monday

OPT She Oct 21 completed Oct 22

Decided to stay out of the gym on sunday and rested instead.

For time 10 sets of :

Row 250m
10 push ups
rest 30 secs

Results:

Total time - 17:37
splits include row and push ups
1:27
1:16
1: 17
1:18
1:16
1:17
1:20
1:18
1:21
1:17

row times averaged 1:10, all push ups unbroken and quick -could have pushed harder on the row in hindsight given there was 30 secs rest each round

InBP, CGDL, OH DB WL, Amrap Du's & AD

OPT She Oct 20

A1. Incline Bench Press @ 20X1; 8,6,4,2; rest 2 min

A2. Clean Grip DeadLift @ 22X1; 4-6 x 4; rest 2 min

B. OH DB Walking Lunges - 10 R; rest 0 sec; 10 L; rest 90 sec x 3

C. AMRAP DU's in 5 min

D. AMRAP Cals on AD in 3 min

E. AMRAP DU's in 1 min

(rest 3 min b/t all letters)

 

 

Results:

 

A1. 75#x8/90x6/100x4/110x2
A2. 155/175/195 all x 6, then 205x4
B. 25/30/35 - more difficult on my left side to stabilize db
C. 267 DU
D. 50 something cals on AD - lost the exact number
E. 71 DU - first several starts/trips my legs were jelly from AD, then got 58 ub

PC TnG & Row/400m & 20 Thrusters

OPT She 10/18

3 sets:

4 TnG Power Clean

Row 20 sec @ high effort

rest 2:30

+

2 sets:

run 400 m

20 thrusters - 65#

rest 3 min

+

for time:

150 double unders

100 lunges

50 chin ups

 

Results:

3 sets of TnG PC and Row:
105# + 123m
105# + 118m
105 + 119m
*rollover meters counted
I have noticed that my form on cleans falls apart with TnG, I just revert back to pulling too much with my arms and not using hip speed - focused on that today

 2 sets of 400m and 20 thrusters:
Did not record run time - they felt slow
20 thrusters UB both sets - felt good
+
150 DU
100 lunges
50 chin ups
Time 7:43

Du's very broken - worst than usual (split - done about 2:40 on clock)
100 lunges continuous (split - about 5 min)
50 chins ups I amrapped - 17/26/36/42/47/50 - 6 sets total

PC Tng 105#, set 3

20 Thrusters, set 2

Coached this evening, then went home and made zucchini "pasta" with pesto and chipotle chicken sausage. I am very glad I bought the mandoline for this purpose, so easy!

 

 

Being day

OPT 10/17

She workout involved 20 mins on the AD and because my butt was sore from the mtn biking yesterday I decided to just do Being instead which was:

5 rounds SLOWLY:

5 strict chin ups

10 push ups

15 squats

+

50 TGU not for time - 1-1.5pd

(slow and steady)

 

Completed the TGUs with 18#, did sets of 5 per side

 

Mtn Bike North Mills River

OPT had a programmed rest day for 10/16 so I decided to get out on my mountain bike which has been neglected recently. Glenn and I went out to Mills River and explored some new trails. Weather was gorgeous and the color of the autumn leaves were great. Because we were exploring new territory we were out for longer than expected, about 3 hours but only went around 7 miles. There were several sections of trail that were unride-able and we had 4 creeks crossings (2 of which were almost getting lost). On trail was very overgrown and I don't think it sees mountain bikes ever - that was the one we had to walk the bikes on most. All and all it was a mellow ride except for some adventure moments thrown in there.

Sunday - C&J PR and 8 min amrap tester

Oct 14

With this weekend being the OPTathlon 3.0 we decided to complete a few of the events from it.

A. Clean and Overhead in 10 mins

+

8 min amrap

8 thrusters 65#
8 COVP chin ups
8 burpee over the bar

Results:

In 10 mins I had gotten 130#. I really wanted to try 135# so I took a few more minutes, I had 2 fails at 135# on the power clean, then got both the clean (with deep squat clean, elbows were very slow) and the jerk for a PR C& J! Thanks Amber for the encouragment to try again and squat under it, I was hoping to match my 135# PC from last week but alas, no.

+

5 rounds + 9 reps, the thrusters and burpees winded me!

135# C&J

Barbell for Boobs Fundraiser

Sat Oct 13

A group of us from CFA participated in the Barbell for Boobs fundraiser hosted at Blue Ridge Crossfit this saturday.

Helen Meets Grace was a 2 person team event, which Amber and I completed together in 12:24 RX.

5 min Row, 5 min Amrap

OPT She Oct 11

Row 5 min @ 90% aer:

(rest 5 min)

5 min @ 90% aer:

5 chin ups

10 squats

15 sit ups

20 double unders

 

 

Results:

 

Row 5 min - 1197m, 2:05 pace

5min amrap
4 rounds +12 reps
 

PC, CGBP, DB row, DB BE

OPT She Oct 10

A. power clean - 3 reps - EMOM - moderate effort - 10 minutes

B1. close grip bench press @ 30X1; 4-5 x 3; rest 2 min

B2. 1 arm db torso row @ 20X0; 4-7 x 3/arm; rest 2 min

C. DB back ext's @ 2022; 5-8 x 3; rest 90 sec

 

A. PC EMOM - 95x2 sets/ 100 x 3/ 105 for the remaining - began with Tng and then dropped weight each time on last several sets. My wrists were not feeling good after the OHS yesterday so I did not push much here today.
B1. CGBP - 80/90/100 all x 5 reps
B2. Torso Row - 35/40/45 all x 7 reps
C. DB BE - 20/30/35 all x 8 reps

OHS, wtd Chin ups, KB WLunges

OPT She Oct 9

A. power snatch x 1/OHS x 5; rest 2 min x 5 - building warm up sets

B1. OHS @ 3211; 4-5 x 5; rest 20 sec

B2. Pronated Medium Grip Chin Ups @ 21X0; 3-4 x 5; rest 3 min

C. KB front rack walking lunges - 1pd/h - 20 steps continuous x 4 sets; rest 90 sec

Results:

A. 55#,65,70, 75,75 all x 5
B1. 75,80, 85 all x 5, 85 x 4 (lost focus and lost tension in core), 85x5 - I forgot to use a 45# for a wider base in my hand
B2. 26# all x 4 , putting less emphasis here in general relative to vertical pushing
C. complete with continuous steps OHS very difficult for me, legs are fine it's my wrists that hurt, as I warmup they hurt less so but it is a limiter (& shoulders)

Last set of OHS, 85#

Row 500s

OPT She 10/7

Row 500 m @ 90% effort

rest 3 min x 5

(hold same "tough" output per set)

 

Results:

 

2:09
2:07.9
2:08.7
2:08.7
2:08.8

Before I started I decided to aim for holding 2:08 based on recent row times, but I think I underestimated myself because 2:09 was my average pace on the 2K TT. After it was done I felt as though I could have gone harder, this effort was about 85% maybe?

Jerk, TnG thrusters, Wtd Chins, BB WL, Amrap Dips

OPT She Oct 6

A. clean and jerk - 20 min tech work

(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)

B1. Thruster TnG x 8; rest 60 sec - add per set - NO pauses!

B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min

C1. BarBell walking lunges - 12 tough steps total; rest 10 sec

C2. AMRAP Dips strict unweighted in 90 sec; rest 1 min x 4

Results:

A. Only worked jerk today since I did cleans yesterday, worked up to 120# felt good, focused on elbows in and down and set up position
B1. Tng thrusters -85#/85/90/90 - surprised myself here - I remember when I did a workout with 95# thrusters that were all singles, ugh, they have come a long way
B2. Pronated chin up 26#/30/30/30 all x 3, intentionally did not push here in weight
C1. BB WL 65/85/85, did this barefoot and the limiter was my feet which are feeling very sore in general on the sole, felt as though I could not maintain my arch very well and so I felt a bit off balance
C2. Amrap dips in 90s - 21/21/21/20 - triceps on fire! 

Jerk off blocks 120#

Olift

Oct 5

Olift work with Amber and Corey

Snatch 10 mins build to heavy single- got to 85#, full squat, did not attempt 90
5 mins break - need to focus on squatting under the bar
Every 30 s for 8 mins complete 1 snatch - 80-90% - decided to use 70# which is about 82%, technique felt much better due to squatting under bar, left wrist began to hurt by the end

Clean 10 mins build to heavy single - got 135#!, new PR - this was basically a PC and felt as though I could have kept building
5 mins break - need to focus on power position and bar path
Every 30 s for 8 mins complete 1 Clean - 80-90% - decided to use 115# which is about 85%, felt very solid here

This was a 46 min training session and I got a lot out of it by focusing on 1 key piece of each lift during the 8 min emom.

Map

OPT She Oct 4

10 min @ 90%:

5 ring push ups

5 toes to bar

10 double unders

(rest 5 min)

10 min @ 90%:

5 burpees

5 chin ups

run 100 m

(rest 5 min)

10 min @ 90%:

5 ghd sit ups

5 KBS russian tough

row 10 long hard strokes

Results:

15 rounds (everything UB except first round of DU's)

8 + 10 reps + 75m run ( I butterflied the chin ups, first time doing that in a workout) - opps I accidentally did chin ups, then burpees and then run as the order.

8 + 10 reps (24kg kb)

Oct 2 & Oct 3 Mash up

OPT She Oct 2 & 3


Oct 2

A. squat clean x 4/push press x 1; rest 90 sec b/t sets x 4

B. squat clean cluster - 1.1.1.1 x 5; rest 2 min - 10 sec b/t reps

C1. standing press @ 12X1; 4-5 x 4; rest 2 min

C2. rope ascent - 20' x 2/set x 4 sets; rest 2 min

D. AMRAP DU's in 10 min - when you fraction perform 5 T2B

Oct 3

Row 1 min @ "just" below max effort

Rest walk 5 min x 6

(record meters per minute)

 

 Results:

267m
274m
269m
268m
270m
267m

Difficult to gauge "just" below max effort but I think I got it since I stayed fairly consistent. Had my 4 month old puppy with me in the gym while I did this workout and she was a bit distracting, after set 4 she got moved to the car after I caught her chewing someone's watch.

 I think this is set 2

She Oct 2 yesterday
(completed A & B yesterday and C1, C2, & D today Oct 3)
A. Squat Clean x 4/PPx1 - 85#/95/105/105 - focused on being fast since I am typically very slow when it comes to olifts
B. SqClean cluster - 110/115/120/120/120 - wow! cleans feeling so much better - again focused on fast hips and not pulling arms
C1.Standing Press - 70/75/80 all x 5, 85x3 +80x2
C2. Rope climbs - 15' all complete, fun!
D. wow DUs felt weak today - very broken - total 318 DU, 60 T2B - most ub was 56
began using the Coach's Eye app for Droid and iPhone to look at form on my cleans - great app

Final set of Sqt Clean cluster 120#

Incremental Rounds for time

OPT She Sept 30

5 incremental rounds for time:

50 DU's

10 reps - NPUBBJ - 14"

Row 400 m

NOTES: incremental means eacah round SHOULD be higher effort and faster - time it!

(NPUBBJ = no push up burpee box jump; fromt standing, drop into FLR while kicking legs back, kick legs in, jump at top onto box and off, back down into FLR, repeat - no pauses required)

 

 

 Results:

Overall time - 17:55
split time of each round/ row pace of corresponding round:
3:05 / 2:11 pace
3:32 / 2:14
3:37 / 2:15
3:40 / 2:15
4:00 / 2:11
I did not accomplish the goal of incremental efforts - I went out too hard round 1 and then did not recover. I found it difficult as the rounds went on to gain speed in the DU, they continued to become more broken. That be said my row pace was somewhat more consistent than round splits. Lesson learned.
 

Sat strength day

OPT She Sept 29

missed training on Sept 27 (map) due to schedule and poor planning on my part

A. clean and jerk - 20 min tech work

(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)

B1. Thruster TnG x 10; rest 60 sec - add per set - NO pauses!

B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 3; rest 3 min

C1. DB walking lunges - 10 tough steps total; rest 10 sec

C2. AMRAP Dips strict unweighted in 2 min; rest 1 min x 3

Results:

A. worked up to 115#, stayed there and focused on depth in split jerk
B1. 65/85/85
B2. 30/30/35 all x 3
C1. 40#dbs/45/45
C2. 30/27/27