300 FY

OPT She Nov 18 completed Nov 19

300 FY

135 cals

Second time doing this test of fitness - I can't find my notes on what I did last time. Originally I though to complete this with others in the gym with me, for support, but then I just decided to do it early before anyone got there and just bust it out on my own - that way I was left alone to see where my mind went on its own with no outside influence. Mentally I went in thinking to just go all out and give it my best - much more positive attitude than last time. During it I just tuned out and tried not to mentally stress myself out. By the end everything burned and I was happy it was over. 220 cals for women seems equally as impossible as 300, yikes!

CGDL, wtd dips, RBSU, DB BE, FLR on rings

OPT She Nov 17

A1. clean grip DL @ 22X1; 3-4 x 5; rest 2 min

A2. weighted dips @ 21X1; 3-4 x 5; rest 2 min

B1. db russian step up @ 1110; 12/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs

B2. db back ext's @ 2022; 8-10 x 3; rest 1 min

C. FLR on rings - accumulate 4 min

 

Results:

 

A1. CGDL - 185/195/195/200/200 all by 4 - challenging tempo
A2. wtd dips - 30/30/35/35/35 all by 4 , started to struggle for 4th rep on last 2 sets
B1. DB RBSU - 20/25/30 all x 12
B2. DB BExts - 20/25/30 all x 10
C. FLR on rings - broke into 2 mins/1:20m/:40s

EMOM PC & Ring Dips

OPT She Nov 15

EMOM:

odd - 7 ring dips

even - 3 power clean - drop from top - moderate

(16 minutes)

REST 3 min

Run 500 m @ 95%

REST 5 min

as many rounds in 12 minutes:

10 box jumps - 24" - step down

10 toes to bar

10 double unders

 

 

Results:

 

EMOM PCs - 105/105/105/110/110/115/115/115 - did the math wrong and video shows - 115/115/115/120/120/125/125/125 - wow! Now I can consistently PC 125#!
EMOM Ring dips - all UB

500 run - 1:57

12 min amrap - 9 rounds + 7 reps
toes to bar became the limiter
  

also did some snatch tech work and muscle ups before She today.

 

Last 3 EMOM PC 125#

 

 

Row 300m x 7, Recovery learning

OPT She Nov 14

Row 300 m @ 95%

rest 6 min

Row 300 m @ 95%

rest 5 min

Row 300 m @ 95%

rest 4 min

Row 300 m  @95%

rest 3 min

Row 300 m @ 95%

rest 2 min

Row 300 m @ 95%

rest 1 min

Row 300 m @ 95%

(goal is to ensure high output each set, not max but just below for this distance - key learning is where everyone sits on the recovery piece, this will allow a better Rx forward from here on these cyclical power workouts)

  

Results:

row time/avg pace
1:10.6 / 1:57
1:09.5 / 1:56
1:09.8/ 1:56
1:10.9 / 1:58
1:09.6 / 1:56
1:11.6 / 1:59
1:14.3 / 2:03
I do find the strokes per minute to be helpful as well. I tend to go back and forth looking at pace and spm while on the rower.

CGDL, tough KBS, Ring PUs, Sandbag WL, 4 min AD

OPT She Nov 13

A. clean grip DL x 1/power clean x 1/clean x 1; rest 60 sec x 6 - 80% effort - work on tech

B1. KBS tough x 15; rest 30 sec

B2. amrap ring push ups; rest 30 sec x 5

C. SandBag Walking Lunges x 20; rest 1 min x 3

D. AD 4 min for max cals

 

Results:

 

A. 100#/110/115/120/125
B1. KBS - 20kg/20/24/24/24 - all 15 UB
B2. ring push ups - 20/14/12/10/10
C. Sandbag WL - 45#/45/55
D. 54 cals

Went into this workout really hungry and my energy went flat by the time I hit the walking lunges.
 

Bear Complex, P1/P2 wod, She

OPT She Nov 11


Post wasn't up when we started training this morning- so did a little prep for a competition coming up and a partner WOD from 10/31 with Amber B:

Bear Complex work- work up to 120# - hoping to put 10# on this over the next couple of weeks - limiter will be the BTN Jerk, then

P1/P2 workout:

4 RFT:
20 C&J - 95#(5 each)
50m partner carry
20 burpees
50m partner carry

Time : 16:05
*very fun partner workout!

Rested ~ 10 minutes then did SHE from today

5 RFT:
10 pull ups
10 Push press 65#
20 squats
20 DU's

Time: 7:41
everything UB except some trips on first round of DUs

CGDL, wtd dips, RBSU, DB BE

OPT She Nov 10

A1. clean grip DL @ 22X1; 4-5 x 5; rest 2 min

A2. weighted dips @ 21X1; 2-3 x 5; rest 2 min

B1. db russian step up @ 1110; 15/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs

B2. db back ext's @ 2022; 8-12 x 3; rest 1 min

C. FLR on rings - accumulate 5 min

 

 

Results:

 

A1. CGDL - 175#, 185, 185, 195 all x 5, then 205 x 4
A2. Wtd Dips - 20#, 20, 25, 30, 35 all x 3
B1. DB RBSU - all sets 20# x 15 reps
B2. DB BE - 20, 25 all x 12, 30 x 10 - low back very fatigued
C. no time for FLRs today

Map work - 3 - 15 min Amraps

OPT She Nov 8

15 min @ 90% aer:

row 150 m

5 push ups

5 KBS - 1pd

5 push ups

5 box jumps - step down - 20"

(rest walk 5 min)

15 min @ 90% aer:

35 DU's

5 toes to bar

5 ring push ups

5 toes to bar

10 squats

(rest walk 5 min)

15 min @ 90% aer:

AD 20 cals

5 burpees

10 lunges

5 burpees

10 back extensions

 

 

Results:

 

9 rounds + 150 m row
9 rounds + 52 reps
4 rounds + 16 cals
 

Snatch PR!

OPT She Nov 7

5 sets:

AMRAP push ups

rest 0 sec

Row 400 m @ 95%

rest 3 min "active" b/t sets

+

5 sets:

KBS 6 tough reps

rest 0 sec

Run 200 m @ 95%

rest 3 min "active" b/t sets

Results:

7:30 AM - I decided to do some more snatch tech work this morning and was very pleased to hit a pr and it felt easy! did 90# twice. Commiting to catching it in a deep squat has made a big difference in ease of the movement for me. Very excited because the snatch is hands down the most difficult thing for me, of all movements we do (other than heavy OHS maybe).

5:30pm
Somehow I lost my numbers for today's training, so below is all from memory

5 sets
Amrap push ups - 23, 21, 20, 18,19
400m rows - 1:41, 1:41, 1:41, 1:42, 1:43
during rest times I did deadlift walks, walking lunges, inch worms, cobra stretches,lateral bends, forward and back bends

I bumped the second part down to 3 sets because my stomach was starting to feel bad - too much milk in my diet recently I think?
used a 24kg for swings
total times for swings and 200m - 1:15, 1:18, 1:14

Squat Clean, PP, Wtd chin ups

OPT She Nov 6

A. squat clean - 15 min tech work

B1. push press @ 12X2; 3-4 x 5; rest 90 sec

B2. mixed grip chin ups weighted @ 22X0; 2-3 x 5; rest 90 sec

+

5 sets:

12 ring dips

24 walking lunges

36 DU's

rest 1 min

 

 

Results:

 

A. squat clean tech - worked up to 120#
B1. PP - 85, 95, 105, 110 all x 4, then 115 x 3
B2. mixed grip chin ups - decided to push here a bit more today than I have been - 35#, 37.5, 37.5, 37.5, 40 all x 3

+
5 sets of:
12 ring dips
24 walking lunges
36 DUs
rest 1 min

Time per sets - 1:38*, 1:19, 1:19, 1:19, 1:19
*first set of ring dips my arms were dead from the Push press, they slightly recovered. First set was sets of 2 ring dips, then sets of 3 the remaining sets, walking lunges were fine.
Du's - first set was broken, then all UB after that.
 

Sunday Row 750s & 1 min Amraps

OPT She Nov 4

for times/reps:

Row 750 m

(rest 2 min)

1 min amrap push press - 80#

1 min amrap burpees

1 min amrap DU's

(rest 2 min)

Row 750 m

(rest 2 min)

1 min amrap KBS - 1pd

1 min amrap BJ's - 14"

1 min amrap DU's

(rest 2 min)

Row 750 m

 

Results:

 

750m row- 3:16
Push press -- 20 reps
burpees - 19 reps
DUs - 58
Row -3:18
Kbs - 30 reps
BJs - 50 reps
DUs - 65
Row 3:11
 

CGDL/ Amrap bar dips/ chin ups/ EMOM ring PUs/ 3 min AD

OPT She Nov 3

A1. clean grip DL @ 11X1; 50% 1RM; 3 reps x 12 sets; rest 45 sec

A2. dips on bar - amrap (-1) x 12 sets; rest 45 sec

B. mixed grip chin ups @ 21X0; 2-3 x 3; rest 90 sec

C. ring push ups - EMOM  x 5-10 - 10 minutes

D. amrap AD cals in 3 min

Results:
A1. CGDL 50% - complete @ 125#
A2. amrap -1 dips - 15,12,10, 10, 10, 10, 9, 9, 9, 6, 5, 5 - triceps on fire!!
B. mixed grip chin ups - 30#, 30, 35 all x 3
C. ring push ups - 10,8,8,8,7,7,7,6,6,6
D. 3 min AD - 49 cals

Yeah Dawn joined in on the She program today!

Map work

OPT She Nov 1

5 min @ 90% aer:

25 m bear crawl

25 m farmers walk - KB/h

(rest 2 min)

5 min ROW @ 90%

(rest 2 min)

5 min @ 90% aer:

5 push ups

5 DL - 85#

10 double unders

(rest 2 min)

5 min ROW @ 90%

 

Results:

5 min - bear crawl & farmer carry @ 40# - 7 rounds
5 min row - 1155m
5 min - push ups, DL, DU - 8 rnds + 10 reps
5 min row - 1102m
 

Snatch/PP/chin ups + Ring dips/KBS/BJs

OPT She Oct 30

A. squat snatch - 15 min tech work

B1. push press @ 12X2; 4-5 x 4; rest 90 sec

B2. mixed grip chin ups weighted @ 22X0; 2-3 x 4; rest 90 sec

+

5 rds for time:

10 ring dips

10 KBS heavy

10 box jumps - 24-30" - step down

 

 

Results:

 

A. Complete, really need more work on snatch technique
B1. PP -85#/95/100/105 all x 5
B2. Wtd mixed chin ups -- 26#/30/30/35 all x3
+
5 rounds
7:40
Used 53#kb and 24"box
Everything ub except last 3 rounds of ring dips
 

Scap Pull up/FS/Chin ups/KBS/DB PP/Ring FLRs

OPT She Oct 27 completed Oct 29

We were out of town for the weekend so was off training. Got a cruiser mountain bike ride in on saturday. I decided to make up Sat Oct 27 strength work and just skip sun Oct 28 workout so I could get back on track with the blog starting Oct 30.

A. scap pull up prep tech work

B1. front squat @ 30X1; 4-5 x 3; rest 2 min

B2. amrap supinated chin ups strict unweighted @ 1010; 3 sets; rest 2 min

C1. KBS russian x 21 unbroken; rest 20 sec

C2. db push press - 10-15 reps tough TnG; rest 2 min x 3

D. FLR on rings - accumulate 7 min

  

Results:

A. complete

B1. 135, 140, 140 all x 5

B2. 15, 12, 10

C1. 45, 53, 53 (first time doing 21 UB with this weight)

C2. 25#x15 all sets (started getting really out of breath between C1 and C2 - later got some MT work on rib cage which cleared things up)

D. only had time to accumlate 5 mins - did sets of 1 min

FS 140#x5

Halloween Throwdown 2012

I decided to do the workouts from the online competition Halloween Throwdown.

EVENT 1 (max weight):

• 3 Rep Max Hang Snatch
  

10 MIN REST ONCE 3RM IS ESTABLISHED

EVENT 2 (1 round for time):

• 30 Thrusters at 95# / 65#  (scaled: 65# / 45#) 
• Row men: 500m / women: 400m

20 MIN REST ONCE EVENT 2 IS FINISHED

EVENT 3 (5 rounds for time):

• 9 Wall Facing Burpees to 6" Overhead - touch with 2 hands
• 12 Power Cleans at 95# / 65#  (scaled: 65# / 45#) 
• 15 Wall Balls: 20# to 10' / 14# to 9'  (scaled: 14# / 10#)

 

Results:

 

Event 1 - 80# (I did not spend much time on this event about 10 mins)

Event 2 - 3:22 overall time (Thrusters were UB, row time was 1:31 - legs were dead after thrusters)

Event 3 - 10:58 (burpees were steady, PCs and WBs UB - took breathers in transitions between movements)

EMOM PC & Ring PU's + HS holds & Pull ups

OPT She Oct 24

EMOM

odd minutes - 3 TnG Power Clean - fast and effective

even minutes - 5 ring push ups

(30 minutes)

+

10 rds:

20 sec HS hold

5 COVP chin ups

rest 20 sec

Results:

PC sets: 100x5, 105x6, 110x4 - did much better with tng and not jamming bar on thighs on way down
ring PU quick and UB, they feel so much stronger than used to
+
Did not time, pull ups and hs holds were ub
Fun workout, most difficult today were handstand holds

PS/OHS/ Wtd Chin ups/ KB front rack WLs

OPT She Oct 23

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

B1. OHS @ 3211; 3-4 x 6; rest 20 sec

B2. Pronated Medium Grip Chin Ups @ 21X0; 2-3 x 6; 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
B1. 70#/75/80/85/90 all x 4/95x3 dumped on 4th - stuck to tempo and wrist did not hurt this week!
B2. 25#x3 (3 sets) the 35#x3 for (3 sets)
C. completed with continuous steps, shoulders were on fire supporting the kbs after the ohs

OHS 90#x4

OHS 95#x3