Comp Wod + week 1 of squat cycle

Monday Sept 30

2014 OPEN ATHLETES

1.    Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.

2. Clean and Jerk

3 sets of: Squat Clean + Pause Squat (hold the bottom position for 3 full seconds) + Jerk

Results:
1. 9:45 - was worried about the double unders, they went better than expected - first 2 rnds DUs UB 
2. 95, 115, 125 - choose 60%, 70%, 80% of max C&J to determine weights
+ 

BS - 65%x6x4 - completed with 140#, with a 33# bar

Tuesday Oct 1

2014 OPEN ATHLETES

1.  Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20 - games standards.

2.  Skills
OTM x 8:  10 TTB + 20 DU

+
BS - 60%x2x3

Results:
1. 12:22 - went out way too fast on row #1, burpees UB, did Box jump/step downs UB
2. read this wrong and instead did 10 TTB on odd and 20 DUs on even - so only 4 rounds of each movement - I keep thinking this seems too easy and that's why. 
Did not have time for the BS today - busy but good day. Taught O lift Clinic from 5:30-7pm.

Wed Oct 2
Comp wod is resting today and since I may be out of town this weekend and felt good I wanted to do something. Did part of the OPT She workout today:

10 min @ 80% constant movement:

free HS hold 5 sec

FW - 65#/h - 25

3 strict chin up

20 sec FLR on rings

rest walk 3 min

10 min @ 90% constant movement:

3 wall walks

10 kbs russian heavy

25 DU's

 Didn't track rounds, felt good

+ 

FS - 65%x5x4 - complete with 120#

Thurs Oct 3
Did a mix of comp wod open group and regional group in this order

1.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% - 

2. Clean and Jerk Skills
5 x Low Hang Squat Clean + 1 1/2 Front Squat and Jerk
Low hang is below the knees but off the ground.  
Sequence:  Squat clean from low hang- stand up half way - squat - stand - jerk.
+
BS - 60%x2x3
+
"Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull up
Push up
Sit up
Squat
Score is total reps completed.  Also post a total score for each movement.

Results:
I just can't stay avay from olympic lifting - I really like it. The TnG olift work is an essential skill for me right now as I am trying to get better at crossfit. 
1. TnG squat snatches felt really good, no misses and felt efficient- used 70#
2. used 70, 95, 105, 115, 125 - cool complex
+
Backsquat cycle - used 130 on 33# bar
+ 
Tabata something else - total reps = 377
pullups - 78 (could have pushed more here)
push ups - did H/R - 70 - most challenging one for me today
situps -  87
squats - 142

Friday Oct 4 - Sunday Oct 6

We were out of town from Friday to Sunday with friends and went to their families lake house near Roan Mountain. Fun weekend of mountain biking, good food, playing on the lake with Cedar (who became quite the little swimmer), rowing in the wooden row boat.
Friday rode mountain bike for about 1.5 hours.
Sat rode about 1.5 hours.
Sun full rest day. 

Yummy homemade paleo granola

Deload week and transition to Crossfit

Following Competitors Wod and will adjust volume as needed to deload this week. Adding in some volume squatting twice this week.

Monday Sept 23

2014 OPEN ATHLETES

1.    Metcon
AMRAP 6:
6 OHS, 135/95
9 Lateral Barbell Burpees
12 TTB

2. Snatch Ladder

Guys:  start at 135
Girls:  start at 75
Add 5# every minute until you fail.  Take as many attempts as needed within the minute.  Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.

2.  Clean and Jerk
work up to a heavy, but clean, single.

Results: only did the Metcon today since I maxed out Snatch and C&J on sat and am pretty sore

1.  3 rounds + 1 OHS

used the 33# bar - was able to snatch bar on first round, and PS all the other rounds - all OHS unbroken - that fact alone tells me that the strength cycle has helped 

also warmed up by squat snatching the bar, not OHS and I think that helped me too

Tuesday Sept 24

2014 OPEN ATHLETES

1.  Metcon
AMRAP 15:
6 HSPU
12 KBS, 70/53
200m Run

2.  Skills
10 x max unbroken C2B Pull ups, 1 minute rest between attempts.

Add Frontsquat 15-20 reps x 2

Results:
1. 6 rounds + 6 HSPUs + 12 KBS - low to mid back still really sore and the KBS were hard - all HSPUs UB, hard to breathe on run
2. 13, 7, 3 (bad gymnastics grips), 8, 8, 8, 8, 6, 8, 7 -total 76
Added in:
Frontsquat 20 reps x 2 sets with 95# - challenging but doable 

Wed Sept 25

Recovery Day
Felt pretty good and had time today so I did the Clean complex with 55% started from the floor and went up.
Then did Power Jerk BTN - 65#x3x3
Plus practiced a few strict MUs 

Thurs Sept 26

2014 OPEN ATHLETES

1.  Metcon

2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20"
6 Squat Snatches, 135/95
6 Burpee C2B

Results:

16:40, Felt like I was on another planet for this one. Really glad to have completed it with 95#. OHS UB (which is a pr), power snatch and squat snatches all singles. Perhaps ready to try Amanda soon! 

Friday Sept 27

2014 OPEN ATHLETES

1.  Metcon
5RFT:
5 Jerks, 155/105
10 Box Jump Overs, 24/20

2.  Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

Results:
1. 4:59 - feeling stronger over head, this mainly felt like a leg workout
2. 1/2/3/4/3/1/2/3/1/2/3/1/2/3 - opps only 14 rounds - 31 total
 

Sat Sept 28

A. Snatch 80%x1x4
B. Power Clean & Jerk - 80%x1x3
+

2014 OPEN ATHLETES

1.    Metcon
3 RFT:
30 Squat Cleans, 95/65
30 Burpees
30 Abmat Sit-ups

Results: used 33# bar
A. 90#
B. 125#
+ 
Metcon 20:00 mins - longer than expected - started first round with cleans in sets of 10s, then had to go to 5s for remaining, felt wiped out at the end for about an hour. Low weight, high volume barbell stuff feels really challenging right now

Week 9 of 9

Mon Sept 16

A. Snatch - 60%x1, 70%x1, 80%x1, 85%x1
B. Clean & Jerk - 60%x1, 70%x1, 80%x1, 85%x1
C. Front Squat - 60%x2, 70%x2, 80%x2, 85%x2
D. Press - 4x4

Results: used 33# bar
A. 65, 75, 85, 90 - not mentally focused and missed a rep at 90#, then got it
B. 90, 105, 120, 125
C. 110, 130, 145, 155
D. 80, 85, 90, 95 all x 4

Tues Sept 17

A. Power Snatch - 60%x2, 70%x2x3 (%of full)
B. Power Clean & Jerk - 60%x(2+1), 70%x(2+1)x3 (% of full)
C. Backsquat - 60%x3, 70%x3x3

3 sets, no rest:
15 DB Push Press
12 CTB pull ups

Results:
A. 65, 75
B. 90, 105 - used 45# bar
C. 130, 150

3 sets complete with 25# DBs
 
Wed Sept 18

rest day with some active recovery

Did early morning Airdyne fasted Z1 for 20 mins, 121 avg watts and total of 163 cals
Then accumulated 5 mins FLR on rings - did 1min x5 

Thurs Sept 19

A. Power Snatch - 60%x2x3 (% of full)
B. Power Clean - 60%x(2+1)x3 (% of full)
C. Front Squat - 60%x3, 70%x3x2

3 sets, no rest:
200m Row
15 Ball slams

Results: used 33# bar - felt quick, aggressive and syked today, hoping to feel the same saturday!
A. 65
B.  90
C. 110, 130
+
3 sets complete with 30# slam ball
Rows were sub around 1:56-57 (rowed with a 6 damper and high S/M and felt good there) and ball slams UB 

Friday Sept 20

rest day

Sat Sept 21

A. Snatch - max
B. Clean & Jerk - max

Mentally testing was rough, thought about stuff waaay too much
A. (used 33# bar) 110# - 5# PR, failed twice with 110 and then hit it and it was technically my best lift of the day - had 3 fails in the bottom at 115# but got it easily overhead
B. (used a 45# bar) 155# - 10# PR, there was some pressing on the jerk, second time ever cleaning 155# - had 3 fails at 160# on the clean 

Sunday Sept 22

Did the F3 event wod with Nadia, Robert Farmer and Danny Lee - fun wod with running with med ball, G2OH with med ball, med ball getups, burpees and pullups!  

Week 8 of 9

Week 8 of 9

Monday Sept 9

A. Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1)x3
B. C&J - 60%x1 ,70%x1, 80%x1, (85%x1, 90%x1, 95%x1)x3
C. Front Squat - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1)x3
D. Snatch Pull - 95%x3x4
E. Press - 4x4

Decided to take monday as another rest day since my legs are pretty fatigued still from the Blue Ridge Relay. 
Complete 2 rnds not for time at easy pace:
400m run
10 KBS
10 Wall balls
10 GHDs 
10 Back extensions
10 pull ups 

Tuesday Sept 10

A. Snatch - 60%x2, 70%x2, 80%x2, 85%x2x2
B. C&J - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+)
C. Clean Pull - 90%x3x4
D. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x2

3 RFT:
300m Row
15 KBS

Off by 1 day - today I completed Monday's workout except decided not to squat. Used 33# bar.
A. Snatch - hit all my reps!! 65x1, 75x1, 85x1, (90x1, 95x1, 100x1)x3
B. C & J - 90x1, 105x1, 120x1, (125x1, 130x1, 135x1), (125x1, 135x1, 140x1), (125x1, 130x1, 135x1)
C. Snatch pulls - 105
D. Press - 80, 85, 90 all x 4, 95x3

Weds Sept 11

A. Power Snatch - 60%x1, (65%x1, 70%x1, 75%x1) x3 (% of full)
B. Power Clean & Jerk - 60%x1, (65%x1, 70%x1, 75%x1) x3 (% of full)
C. Push Press - 60%x3, 65%x3, 70%x2x3
D. Good Morning - 4x4

add in BS from tuesday -  D. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x2

A. 65, (70, 75, 80)x3
B. 90, (95, 105, 110)x3 - Jerks felt much better today - focused on split and bending back knee
C. 75, 80, 85 
D. 85x4x4
E. still nervous to squat heavy with leg fatigue so did 50%x5x2, 105# 

Thursday Sept 12

A. Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x3
B. C & J - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x3
C. Front Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1x3
D. Press - 4x3

3 RFT:
15 Push ups
15 Pull ups
15 GHDs

Results: used 33# bar
A. 65, 75, 85, (90, 95, 100)x3 - hit all my reps again today, found it to be more of a mental challenge today
B. legs are still fatigued and I felt it in the heavier reps in the Jerk especially - 90, 105, 120, (125, 135, 140)x2 sets only- called it
No heavy squatting today. 
C. Press - 85, 90, 95 all x4 (tough on the 95x4 but it went)
+
3 sets completed with no rest, I did not time - in general upper body feels week, lower body and core feel strong

Snatch 90x1

 Snatch 100x1

Friday Sept 13

Rest day

Went to a gentle yoga class

Sat Sept 14

A. Snatch - 60%x2, 70%x2, 80%x2, 85%x2
B. C & J - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)
C. Snatch Pull - 90%x3x4
D. Clean Pull 85%x3x3

Results: used 33#
A. 65, 75, 85, 90
B. 90, 105, 120, 125
C. 95
D. 125
+
16 min EMOM:
Odd - 10 Wall balls - 14#/10ft
Even - 2 Muscle ups
 
Sunday Sept 15

Ran 1 mile easy pace with Cedar

+

20 min EMOM:
3-5 hang log cleans
6 HSPUs

Week 7 of 9

Mon Sept 2

A. BS- 60%x2, 70%x2, 80%x2, 85%x2
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2
C. Clean Pull + Clean - 60%x(3+1), 70%x(3+1), 75%x(3+1)x3
D. Power Jerk BNK - 60%x4, 65%x4, 70%x3x3
E. Front Squat - 60%x3, 70%x3, 80%x3x2
F. Good Morning - 4x8

Results: 33# bar
A. 130, 150, 170, 180
B. 65, 75, 85, 90
C. 95, 110, 120
D. don't have a max to base % off so did what seemed reasonable - 75, 85, 95x3x3
E. 110, 130, 145
F. skipped due to KBS yesterday 

BS 180x2

Tues Sept 3

A. PS - 60%x3, 65%x3, 70%x3, 75%x1, 65%x3, 70%x3 - (% of full)
B. PC + Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1), 75%x(1+1), 65%x(3+1), 70%x(3+1) - % of full
C. Snatch Pull - 90%x3x4
D. BS - 60%x2, 70%x2, 80%x2, 85%x2, 90%x1

+
"Snake Bite"
21-15-9
Squat Snatch - 95/65
C2B pull ups

Results: 33# bar
AM
A. 65, 70, 75, 80, 70, 75 - got a good cue from Zach to coordinate my turnover with my jump which helped
B. 90, 95, 105, 110, 95, 105
C. 95
D. 130, 150, 170, 180, 190

+ 
PM
Instead of Snakebite did:
For time:
21-15-9 Pull ups (butterfly)
42-30-18 DU

3:15
DUs unbroken

Rested 5 mins, then did 2 min for max DUs - got 154 (first 74 UB PR)

BS 190x1 

Wed Sept 4
Combine wed & thurs

A. Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 80%x3x3
B. C & J - 60%x(1+1), 70%x(1+1), 80%x(1+1), 85%x(1+1), 90%x(1+1), 80%x(3+1)x3
C. RDL - 85%x4x4 (% of clean)
D. Press - 4x4

Results: 33# bar
A. 65, 75, 85, 90, 95, 85 - no misses
B. 90, 105, 120, 125, 135, 120x(1+1)x3
C. 135 - actually did these correctly for the first time with bent knees then entire movements versus doing a stiff leg deadlift - hits the spinal erectors more
D. 85x4, 90x4, 95x3, 90x4   - couldn't hit 95x4 today which I have for the last 5 weeks

C& J 135

Thurs Sept 5

Recovery run or row

PM - Depart for the Blue Ridge Relay

Friday& Sat -  Sept 6&7

Running the Blue Ridge Relay race (24 hrs) - my legs total 16.5 miles
Broken up as:
Leg 1 - 5.6 miles - moderate - elevation: -773, +512 - Time - 50 mins - run at 10:45am on Friday
Leg 2 - 4.4 miles - easy - elevation: -296, +206 - Time - 39 mins - run at 10pm on Friday night
Leg 3 - 6.5 miles - mountain goat hard - elevation: -34, +1422 - Time - 1:15 mins - run at 8:45am on sat morning - very tough leg, the climb consisted of about 5.5 miles and very sustained, I was able to keep a steady pace and did not walk

Our official race time was 32 hours and 21 mins, which put us in 122# place out of 155 teams. Our overall pace was 9:20/mile

Sunday Sept 8

Rest & Recovery