CGDL tng x 3/wtd dips

OPT Being Dec 11

A. Clean grip DL; build to a tough 3 TnG
B. Weighted dip; 5, 5, 5; rest 2 min
+
20 seconds max reps KBS 2 pood
20 seconds max reps burpees
20 seconds max calories airdyne
Rest 5 min actively
x5

  

Results:

A. tough 3 DL tng - 215#x3
B. wtd dips - all sets 30#x5 +
5 sets of
20s kbs 1.5 pd
20s burpees
20s AD
rest 5 mins
Don't have exact reps/cal due to camera malfunction. KBS ranged from 11 to 9 reps, Same for Burpees and AD range was 6-4 cals.

DL TnG 215#x3

BS, HSC, Amrap thrusters, CTB

OPT Being Dec 10

A. Back squat 8, 6, 4, 2; rest 2 min
B. Hang squat clean; build to a 10 rep max in 3 attempts
C1. AMRAP unbroken thrusters 115/75 x5; rest 10 seconds
C2. 15 unbroken CTB chin ups x5; rest 3 min


Results:

Switched back to Being officially, for now
A. 150#, 160, 165, 165
B. 95#
C1. Accidentally done wrong with wrong rest which is why such dropoff -15, 9, 6, 6, 5
C2. 10+5, 9+6, 7+4+4, 3 sets of 5, 5+7+3

HSC 95#x10

FS, Snatch

OPT She Test Dec 5 completed Dec 7

A. Front squat; build to a max
B. Squat snatch; build to a max
+
10 min AMRAP:
25 Snatch 75/45
25 Snatch 115/70
25 Snatch 155/95
25 Snatch 195/110
(power or squat)



Results:

A. FS max, build to 160#, 5# off pr
B. Snatch 85# was a PS, failed to get under bar and catch 90#and which I just recently did a month ago
Plus 50 reps for 10you min snatch amrap

She - Map

OPT She Dec 8

10 min amrap @85%

5 CTB chin ups

5 burpees

20 double unders

row 200m

rest 5 min

10 min airdyne @85%

Results:

5 rounds

103 AD cals

She testing - AD 3 mins x 3

OPT She testing Dec 4 completed Dec 7

Airdyne 3 min for max cals/miles (report both)

Rest 10 min

x3

no pacing, all out efforts

Results:

Cals/Mi
54/1.13
50/1.07
45/1.01

She testing - Incline BP, Amrap ring dips

OPT She testing from Dec 3 completed Dec 5

A. Incline Bench max - 120#, a little bit snakey due to right side being weaker and therefore slower up
B. Amrap ring dips in 5 mins, first set UB - total of 59 - UB set was 17, then steady sets of 3's

several hours rest and playing with my dog, then

10 rnds for time:
10 T2B
10 Hand release push ups
9:55

First 3 rnds of t2b - 10 UB, then went to sets of 5's, lost kip on rnd 9, last set was 10 UB strict, ugh
Initially I was not too syked for this testing phase, but I have actually really enjoyed. In general I have gotten stronger on She and liked following it. I was thinking of switching to Being when testing was over, but now I am on the fence again after seeing the improvements. After I finish testing in a few days I will make final decision.

Karen PR and Wod#3 Reindeer Games

OPT She testing Dec 1 completed Dec 4

A. Build to 1/3 bodyweight in each hand and perform 1 amrap set @30x0 tempo rear foot elevated split squat

B. Take 10% of CGBP from 11/30 and perform 1 amrap set @30x0 tempo on each arm of:

    -Elbow on knee external rotation

    -Powell Raise

+

"Karen"

Notes: Was the limitation on Karen UB muscle endurance, legs, breathing, respiration, etc

Results:

A. RFESS with 1/3 bodyweight (40#db in each hand) amrap set - R leg 12 reps, L leg 14 reps, right side is weaker and feels less stable
B. Elbow on knee ER with 12# (technically should have been 13# for 10% of CGBP) - R side 15 reps, L side 20 reps - R shoulder generally slower and weaker
Powell raises with 12# - got 14 reps both sides but R was more of a struggle
+
Karen - 6:46 PR - 14# to 9ft target, PR - sets of 10
The limiter honestly was burning in shoulders, mostly deltoids (shoulder pushing endurance)- second to that hips became fatigued but quads felt fine.

rested 1 hour, then did Wod #3 from Reindeer Games with Amber, Rick and Sean to figure out our order and time goal.

Tunnel workout -

500m row
4 rope climbs
25 thrusters 95/65
25 KBS 70/53
25 Toes thru rings
75 DUs

total time - 17:00
order - Rick, Sean, Becca, Amber

PS, CGBP PR, PC PR

OPT She testing Nov 30 completed  Dec 3

A. Power snatch; build to a max
B. Close grip bench press; build to a max
C. Power clean build to a max
Rest exactly 2 min
D. Power clean; amrap in 8 min @90% of C


Results:
A. PS 85# - stuck here for what seems like an eternity
B. CGBP - 130#, pr by 10#
C. PC - 140#, pr by 10# - seems as though this lift has been increasing nicely while PS and Snatch have not budged
rested more than 2 mins by accident
D. 8 min amrap PC @ 90% - 27 reps @ 125#

She testing - BS PR, BS 85% test, Squat Clean PR

OPT She Testing Nov 28 completed Nov 30

A. Back squat; build to a max
B. Amrap back squats at 85% of A in 1 attempt @30x1 tempo
C. Squat clean; build to a tough single
+
30 squat clean for time @70% 1rm


Results:

A.BS 1rm - 195# to parallel, attempted 200# controlled down and stood up but did not break parallel, I really need some work on the bottom of my squat

B. took 85% of 185# since that is good ROM (160#) and got 12 reps


C. squat clean 135#, pr

+

30 Squat cleans for time - 6:00 at 95#

Got in a bunch of mountain biking this weekend at Tsali, and will hit the rest of the testing this upcoming week! Legs were pretty dead on the bike but fun trails to ride and great weather.

She testing day 1

OPT She Testing Nov 27 completed Nov 28

Going back to test She from yesterday

A1. standing press; build to a max

A2. Weighted chin up; build to a max

B. Amrap strict chin ups unbroken- 1 attempt

C. Amrap CTB chin ups unbroken- 1 attempt (rest well from B to C)

D. 30 strict hspu for time

* if can't perform above complete 30 hspu negatives NOT for time- 4 second eccentric and controlled

+

500m row for time 

 

NOTES: Provide AM body-weight, thoughts and feelings on the row and how difficult it was (or not), and difficulty of HSPU in terms of RPE to perform 1

 

 

Results:

 

A1. did on Being test yesterday - 100#

A2. also done on Being test - 64.5#

 

The following completed today 11/28:
B. amrap strict chin ups UB -1 : 14
C. amrap CTB chin ups UB - 1 : 17 kipping
D. 30 strict HSPUs for time - 4:42 (pr from when I did this on Being) - sets looked like 10, 5, 5, 4, 4, 1, 1

500m row - 1:50.6, felt good and I think I could have dug deeper

118# am BW
 

Testing Day 1 - Press PR, Wtd Chin up PR

OPT Nov 27

So I tested the wrong program today I am seeing from James' response to the She followers. I misunderstood and I did the Being test today instead of She but I have been following She exclusively from the Beginning. OPPS! I have been torn about which program to continue with - She or Being. I really enjoyed She and feel stronger in UB - push ups no problem now! I have decided to follow Being at this point.
James - That said should I test She as you told the other She followers even if I am switching to Being later?

For the data: Being Test today

AM BW: - 118#
Height - 5'3" in my lifting shoes
35 years
My athletic background is in rock climbing and whitewater paddling so pulling movements are typically strongest for me.

1 RM - Standing Press - 100# PR by 5#
1 RM Wtd Chin up - went with a mixed grip on this, 64.5, PR by 10# and felt as though I could have keep going up - total of 182.5

For time 10 rounds of :
10 chin ups
10 BJ - 20"

8:05 - chins UB (BJs harder for me than chin ups, left calf a bit tight afterwards)

Standing Press 100# PR

Wtd Chin up 64.5# PR

Training Plan

Posted to OPT Big Dawg Blog Nov 26:

 

Plan for 2013 on the Blog

 

Starting tomorrow, there will be some testing and planning (and changes) made to the blog. Each group will have a separate “target date” and training focus and all training priorities will be determined by the testing we do in the next couple weeks. If you are following the blog or you have a gym following the blog, INPUT your scores (even if just for this week and any later testing phases) to ensure that we can aggregate the data and turn the data into a theoretical person that follows that group. It is in your benefit to include your data in the testing to ensure that your scores are taken into consideration (for example if you need upper body pressing and only 5 people input scores who all need upper body pulling, the group’s design will actually not be optimal for you). Each group will also train to prep for the OPTathlon in the off-season. Below is a more in depth explanation of what will happen with each training group over the next year.

 

She:

The she program will be geared towards prepping females for the 2014 crossfit games. The she program was initially started to have a upper body relative strength bias to ensure that females could be competent in the volume of gymnastics that is tested in the crossfit games. This will be a long term plan and will still incorporate energy system work throughout, but the primary target is NEXT years opens. The opens will still be prescribed into SHE’s training, but the lead up to the opens will not have as much energy system development as the other groups. If you are a female that has adequate capacity in gymnastics and upper body strength and you want to compete this year, I suggest now moving to being/will.

 

Being:

The target date for the being group will be to peak during the opens. We will try to maintain through the opens based on feedback of the group, then we will de-load and start a long term plan for the opens of 2014.

 

 

At this point unsure of whether to continue with She or switch to Being. Through testing phase I will do She and then decide. 

 

Map

OPT She Nov 25

8 min @ 90% aer:

row 400 m

10 burpees

(rest 5 min)

8 min @ 90% aer:

run 400 m

10 T2B

(rest 5 min)

8 min @ 90% aer:

AD 20 cals

10 KBS - 1pd

(rest 5 min)

8 min @ 90% aer:

45 double unders

10 push ups

 

NOTES: - idea is flow and constant action, no grunting, grinding, breath holding, keep moving

 

 

Results:

 

Completed all but the last 8 min Amrap - 3 rounds for all - felt as though I had a good flow and was about 85%

CGDL 1rm/CGBP/wtd chins/wtd dips/bb row/db wl

OPT She Nov 24

A. clean grip Dead Lift - build to a 1RM - rest as needed

B1. close grip bench press @ 30X0; 4-6 x 4; rest 1 min

B2. mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 1 min

B3. wtd dips @ 21X1; 2-3 x 4; rest 1 min

B4. bent over barbell row @ 21X0; 8-10 x 4; rest 1 min

C. db walking lunges @ 20X0; 30 steps unbroken; rest 1 min x 3

 

NOTES: - go for it on DL if feeling it; stick tight to form on upper work; do NOT over-reach on weight for lunges

Results:
A. CGDL - 225# - 20# under PR - I could not get 230 past my knees, weird, but it came off the floor easily, grip was not an issue, glutes were not firing
B1. CGBP - 75, 85, 90, 95 all x 6
B2. wtd chin ups - 35, 35, 37.5, 40 all x 3
B3. wtd dips - 35, 35, 37.5, 40 all x 3, kept this the same as the wtd chin ups
B4. Bent over BB row - 55, 65, 70, 75 all x 10
C. DB walking lunges - 20#, 25#&30# opps, 25#

I am grateful for this fitness community and for James and the awesome programming!

400m Row x 10

OPT She

11/22 was completed 11/23 - took Turkey day off

Row 400 x 10
rest 2 mins

1:40
1:38
1:40
1:40
1:40
1:41
1:40
1:42
1:41
1:38

Paused 1.25 press/DB bent over row

OPT She Nov 21

lost notes on weights: from memory
A1. paused 1.25 press, last set was 65x8
A2. DB bent over row - 15, 20, 20, 25 all x 20
+
5 rnds for time
20 tough KBS
50 DUs
rest 30 secs

about 8:30 min - first 3 rnds with 45# kb, last 2 with 35# - DUs very broken, frustrating as I was very thrown off by wearing my glasses instead of contacts with all the jumping and swinging - felt like I had vertigo on the DUs, not good

SSqt/Wtd chin up/Strict Chins/Clap push ups/75T2B for time

OPT She Nov 20

A. Barbell Rear Foot Elevated Split Squat @ 3011; 6-8/leg x 4 sets; rest 90 sec b/t legs

B1. wtd chin up - 1 heavy rep; rest 10 sec

B2. amrap strict chin ups @ 1010; rest 10 sec

B3. amrap clap push ups; rest 2 min x 3

C. 75 toes to bar for time - compare to here - NO less than 5 reps/sets

 

NOTES: - last 2 sets of RFESS should be spicy; report notes to scoring on chin up improvements; how many clap push ups can YOU do?

Results:

A. RFESS - 65#/75/85/95 all x 8 - I have had experience with the split squat but had not done in a while, glutes are going to be sore tomorrow!
B1. wtd chin up 1 rep - 45/50/53# - all pronated grip - previous 1rm is about 56#, today 53# felt hard
B2. amrap strict chins - 12/9/6 - all pronated grip
B3. amrap clap push ups - 15/12/12 - harder than I thought they would be
C. 75 T2B for time - 3:57, 41 sec pr (thanks to Amber for setting a high standard this morning so I had something to aim for!) my approach was to do sets of 8 as long as I could, came out as 8 sets of 8 reps, then 6 and 5. I lost the kip by 40 reps in, everything else was strict, luckily my grip strength to hold onto the bar is good and my rest very quick! Forearms were on fire for about 3 mins after then dissipated.