Thank GOD- not another long chipper!

WU:  250m row + 100 air squats

Can't remember my time, but it was fairly quick- row pace was 1:50ish and air squats were UB

+

2 minutes at each station w/ 30sec rest between each:

1. OHS 75#- 10/ 10/ 5
2. Hand Release push-ups (my pecs are still on fire from Sunday!) Not sure of rep scheme, but slow and steady
3. Hang Power snatch 75#- steady sets of 3
4. GHD sit ups- UB, just kept moving, my abs are still killing me from the 200 sit ups on Sunday (and I have road rash on my butt) so not sure I'll be able to move tomorrow
5. Burpees, UB, slow and steady, jumped back and up but wasn't in a real hurry

Not sure of the break down from each station, but total was 155 reps.  

Take 2 of the 45 minute WOD... and DU PR

The chipper from Hell!


300 DU- got 170 DU UB (PR)
200 sit ups- UB- slow and steady
100 air squats UB- slow and steady
90 push ups- 2 sets of 10, then 5's
80 KBS 1 pd- 35, 25, 10, 10- trying to save my grip
70 pull ups- 2 sets of 5 BF (hand began to tear), then 2 sets of 10 kipping, then sets of 5's on my fingertips
60 back rack lunges 35#, 2 sets of 30
50 wall balls 14# to 9', 5 sets of 10
40 burpees UB- slow ad steady
30 hang power snatches 35#- 2 sets of 15
20 OHS 35#- UB
10 tire flips- 2 sets of 5, 300# tire

for time.

44:00

Yikes, another insanely long chipper.  Paced well, tore my hands on the BF pullups so had to revert to kipping with my fingertips- painful.  Taking tomorrow off!

Insanely long WOD at CrossFit Mousetrap

Complete 5 RFT:

800m run
20 split presses 10/ 5/ 5
20 TTB UB
10 wall walks 

44:30

Yikes, this was serious volume.  I did it at about 85% in map form.

CP + EMOM BS and press

CP + EMOM

April 26

A. Backsquat @ 4011, 6-8 reps x 3, rest 2 mins

Didn't have access to a barbell, so used dumbbells held in front rack position, i.e., waiters squat.

30# (in each hand), 40, 45 all x 8B1. BTN Press @ 3011, 4-6 reps x 4, rest 1 min

Did DB shoulder presses- 20#, 25, 30, 30 all x 6
B2. Wtd pull up@ 3010, 2-3 reps x 4, rest 2 mins

10#, 15, 20, 25 (PR) all x 3
C. Lsits accumulate 4 mins at each break perform 5 UB Wall Balls 10ft/20#
30s, 20s, 15s,  then did 6 sets of 30s w/ 45s rest 

9 sets of 5 DB thrusters w/ 10# in each hand (clearly much easier than heavy WB!) with each break

Did strict K2E

My awesome dumbell set and hotel gym equipment.

+

18 min EMOM:
ODD - 3 Hang Power Clean tng crisp perfect form (use 70-80% of a max)

Used 35# DB 
Even - 5 Knees to Elbows (no airbows!!)

Map 1 Row

Training at 10a

30/30 Row - slightly faster pace than week 1

Row 30 secs @ 85%  - slightly faster pace than 2 weeks ago (which was 2:05 ish)
Row 30 secs @ 50%
x 20 sets

Becca and I did a watts trial to try to find a way to accurately gauge 85% for this workout and for subsequent workouts.  My average wattage (which included the 50% recovery) was 107, 4053 total meters rowed, 25 strokes/ minute.  This translated to average pace (including 50% recovery) of 2:28.8.

+

Gymnastics skill work of your choice 

Worked on L-sits, and bar muscle ups.

Tough DB Snatch + Lactic Power Sets

AM- 9:30 training

Build to a tough DB Snatch in 10 mins

50#- feel very cautious here- need to practice more.
+
AnLP1-
3-6 sets @ 90% of:
5 Power Cleans- 85#
7 Burpees
Sprint 50m
rest 6 mins between sets

(Rest 10 mins) and repeat

51s, 47s, 43s, 42s, 43s (video)

Whew, this got hard fast.  Used 85# for the cleans, then stopped at 5 sets because critical drop off was looming.  Decided not to repeat, so we ended with 20m Z1 on the AD.

PM- training at 3:30p

12 minute AMRAP of 

2 wall walks

3 ball over shoulder w/ 80# med ball

50m carry w/ med ball on shoulder (switch shoulders at 25m)

5 rounds + 2 wall walks

CP + For time: DLs & HSPUs

A1. BB NG high pull @ 3011 4-6 reps x 4, rest 30s 
45#, 55, 60, 65 x 8

A2. RDLs @ 3011 6-8 reps x 4, rest 2 mins

155#, 165, 175, 185 x 8

B. Bench Press @ 30x1 4-6 reps x 3, rest 3 mins
80#, 85, 90 x 6

+
For time:
15-12-9
Deadlifts use 155-185# range
HSPUs

3:30- 15 and 12 DL UB then broke on set of 12 HSPU- legs were really burning.  Good workout, in my wheelhouse.  Had a video but got a new iPhone and hadn't downloaded it yet.  Oh well.  Thanks to Shanna for coaching me through it. 

20 MU for time + 20 minutes of MAP work

For time:
20 muscle ups
(perform 3 Hang Power Cleans RX135#, scaled 115# each time you drop from rings)

Well, only made it through 7 before I began failing repeatedly.  My traps, shoulders, and upper back are SUPER sore from hi pulls yesterday so I imagine this made it harder.  Anyway, still super stoked to be able to do MU on demand and am beginning to have some confidence here. 
 +

Map 

2 sets of 5 mins@ 80-90%, do 1 min each for reps:
KBS 1 pd
Wall walks
DUs
Box Jump/Step down used 20"
1 arm Farmer Carry

rest 3 mins between sets 
then,

2 sets of 5 min Amrap @ 80-90%:
1 arm DB Snatch 3 per arm used 30# DB
10 walking lunges
5-7 pull ups Butterfly
Run 30mx2  

rest 3 mins between sets

Due to time, I did two 10 minute AMRAPs- felt good.  

BS+ BTNP+ EB Rows+ T2B+ Snatch high pulls

Training at 9am

A. Backsquat @ 4011, 7-10 reps x 3, rest 2 mins
105, 110, 115 all x 10
B1. BTN Press @ 3011, 6-8 reps x 3, rest 30s
55# and 60 x 8, 65x 7
B2. Elbowing Rows @ 4020, 7-10 x 3, rest 2 mins
20#, 25, 30 x 10
C1. 15 UB Toes2Bar x 3, rest 30s
all sets UB
C2. Wtd. high box step ups (20in) 16 alternating steps x 3, rest 2 mins
15#, 20, 25 x 16 to 24" box
 +
 20 min EMOM:
3 Snatch High Pulls (choose weight for technique over load - use a weight light enough to continue the pull higher with elbows up and to the sides and the bar close to the body)
85#, 95 x 5, 100 x 4

5 Clapping Push ups (Sub ring push ups or med ball toss)
UB

Monostructural map + gymnastics circuit

Training at 11:30a

30 secs 85% AD (try to keep watts at just under average watts from last week's 3 min AD test) 254 = avg watts from AD test
30 secs 50% AD= 90= avg watts from Z1
x 20 sets
was able to maintain watts between 221-251 for 85% although now I see it should have been 215 avg watts for 85% and 90 for 50%
+

Complete the following gymnastics circuit 3-4 times,
Not for Time:
5 bar or ring dips
1 legless rope climb
an UB handstand walk (or for Becca - 20-30 secs of handstand hold on wall)
1 Muscle up into a inverted hold or a skin the cat

Done.  Did forward HS walks- felt good, could go ~10m or so.  Only failed on 1 MU.  Good training day. 

Anaerobic Alactic Endurance Set + MU and deficit HSPU work

Training at 11am

4 sets @95% of:
3 Power Cleans & Sprint 15 secs

95#, 100, 105, 110
rest 3:00 mins

(Rest 7 mins between sets)

4 sets @95% of:
3 Power Snatch & AD  15 secs

65#, 70, 75, 80
rest 3:00 mins

(total work time for each sets should be about 20secs - so adjust reps and distance as needed) 

+ 

Work on gymnastics skills:  Did some quick work on MU

Training at 4:30p

20 minute EMOM
Odd:  2-  6" deficit HSPU
Even:  1 MU

2/1
2/1
2/F
1, F/ 1
2/ F
1, F/ 1
F, F/ F
1, F/ F
1, F/ 1
1, F/ 1
1, F/ 1

Totals= 13 HSPU and 6 MU

CP + EMOM

Training at 11am

A1. 1 arm DB high pulls - 9-12 @ 2020 x 3 sets, rest 30s
20#, 25, 25 all x 12
A2. RDLs - 7-10 reps @ 3011 x 3 sets, rest 2 mins
145#, 155, 165 all x 10
B. Bench Press - 6-8 @ 30x1 x 4 sets, rest 3 mins
75#, 85, 85 all by 8, 90 x 6
C. Accumulate 5 mins FLR on rings - record sets
3:00, 30s rest, 1:00, 30s rest, 1:00


Training at 4p

18 min EMOM:
Odd: 3 tough OHS (from rack is fine)
Even:  3 High Box jumps/step downs

85#/ 24"
90/ 26
90/28
95/30
100/ 32
100/ 34x1, 32x2
100/ 34 
100/ 34

MAP 7

Training at 7a

10 mins @ 80-90%:
30 DUs
5-10 Squat Cleans 65# (did 7 each round)
5 -7 Pull Ups (did 5 butterfly each round)

(Rest 7 mins)

10 mins @ 80-90%:
5-10 T2B (did 10 T2B each round)
10-15 DB Push Press (moderate) (did 10 w/ 20# each round)
Row 250m

(Rest 7 mins)

10 mins@ 80-90%:
Run 200m
5 Burpees
5 KB Snatch per arm (moderate) (used 26#)

This is maximal aerobic power work, so sustainable effort, no breaks, flowing constant movement & breathing, no grunted efforts -- adjust reps & loads to accomodate. 

Woke up this morning with a burning sensation in my chest so took it slow today.  Felt good (although easily fatigued) through the first round- but really started to slow down in the 2nd and 3rd MAP.  Took it very easy and came home and took a LONG nap.  Feeling much better now.

Squat & Press CP + EMOM

Training at 11am

A. Backsquat @ 4011, 9-12 x 2, rest 3 mins
95#, 105 all x 12
B1. Shoulder Press @ 3011, 6-8 x 3, rest 30 secs
65# x 8, 70x5, 65#x8 B2. Elbowing Row @ 4020, 9-12 x 3, rest 2 mins (sub weighted pull ups here if needed with 3-5 reps @ 3010)
12#, 15#, 20# all by 5
C1. 15 GHD sit ups x 3, rest 20s
UB
C2. OH plate walking lunge - 20 steps UB x 3, rest 2 mins
25#, 35#, 45#

+
EMOM 18 mins:
Odd - 3 Deadlift tough
155#, 165, 165, 170, 175, 175, 185, 190
Even - 5 Ring dips
UB

Z1 + 3 min AD, then Rest!!

Z1 + 3 min AD, then Rest!!

April 11

30 mins of Z1 on the AD or rower, early morning and fasted if possible. Please watch your watts on the AD or rower and get an idea of what your average is for Z1 effort.

Average Watts= 90 and ~300 cals
 +
If you are feeling it, please do a 3 min AD tester for me. I would like for you to know what your average watts is - in other words - watch you watts and see where the watts peak is and record that number. We will need it for next weeks Map 1 day. Calories for this test do not matter.

Average Watts= 254 and 54 cals (1 cal PR), went out a bit too fast but recovered and held a good pace.

Then rest of day off and be ready for BIG strength day tomorrow - we will do Backsquat, Shoulder Press, Single arm pull, GHDs, single leg and an EMOM with deadlifts and ring dips

Map 1- Mono-structural

Map 1 Mono-structural

Row
30secs @ 85%
30secs @ 50%
x 30 sets

Base 85% pace on slightly faster than your average 2K row pace.

2K would be ~2:05, my 1K time was 4:08nd 50% would be ~2:25
Kept pace between 1:58 and 2:05- felt very hard as time went on- 50% pace started out around 2:30 but fell off quickly

Total meters rowed ~6000
Today's workout is all about building Aerobic capacity, if you don't have a 2K row pace to base off then go at 85% of what you can sustain for the 30 mins, this is should be faster than Z1. 

+

30 mins of skill and mobility work of your choice 

Used this time to work on MU

Day 1- New Programming via Becca Lee :)

AM Training at 9:30am

A1. 1 arm DB High Pulls - 12-20 reps @ 2020 x 3 sets, rest 30s

15#, 20, 20 all x 20

A2. RDL - 8-12 reps @ 3011 x 3 sets, rest 2 mins

125#, 135#, 145 all x 12

B. WG Bench Press - 6-8 reps @ 30x1 x 4 sets, rest 2 mins

65#, 75, 80, 85 all x 8- this is harder for me than CGBP

C. EMOM for 16 mins: Odd- complete 3 Thrusters TnG, Even - 3-5 strict T2B - use 50-70% of 1 rm thruster

Didn't really know 1RM thruster, so worked up pretty quickly to 110#

For EMOM:  55#, 65#, 70#, then 75 x 5; T2B all x 5

Finished by working on Muscle Ups and Butterfly pull-ups 

PM Training at 5pm

A. EMOM for 16 minutes:  Odd- 3 Heavy Power Snatch, Even- 30 DU
for EMOM:  65#, 75, then 85 x 5, all DU UB

River Ruckus 2013

Well- what a day!  It started off great with our first WOD at 11am- it was:

We finished in 14:31- this is slower than we did in the gym, but the transitions were much further.  We had to travel from station to station.  I did 6 sets of 5 on the SDLHP, 34 KBS then 6, and UB slam balls, and finally 5 TnG G2O, then singles.  

This gave us a 7th place finish.  We were 1st off the burpees and 2nd to the bear crawl- that's where we really slowed down.  Same set up as before, Sean started on the KBS, then me on the SDLHP, then Rick on the slam balls, and Becca on the G2O.  

WOD 2

We ended with 529 reps for a 3rd place finish.  I started on the DL and did 21 UB, then did 1 more.  I then moved to the box jumps and got a few no reps but ended up with ~35, then moved to the squats and got 51 squats, and finally ended with the push ups and got ~30.

WOD 3

We had the plan going into this that Becca and I would do the majority of the pull ups and Sean and Rick would do the majority of the wall balls.  I began with an AMRAP set of pull ups (30- PR) and then Becca did the same.  My next set was ~20 and then we switched back and forth from there.  Rick kicked off the wall balls with a set of 60!  Our overall time ended up being 8:44- which was a 10th place finish.  

So- we went into the finals in 3rd place- but they didn't seem to know that so we weren't announced as a team that qualified for the championship WOD.  We were shocked, but just figured we didn't do as well as we thought.  By the time it was figured out, the championship WOD was over, winners had been announced, trophies had been awarded, and I had left to eat dinner.  SO BUMMED!  Anyway, next time.

Saturday active recovery

Training at 7am

Did 45 minutes (Z1) on the AD- hopped off every 5 minutes to do 2 minutes of gymnastics skills to include:

- MU 
- Handstand walks
- HSPU
- Rope climbs
- Paralette pass throughs
- L- sits
- Pistols

River Ruckus tomorrow!

13.5... and thank god it's over :)(

Training at 10am

13.5

Every year I am so excited at the start of the Open, and equally as excited to see it come to a close.  It is very stressful- so it's nice to return to regular training.  That being said- 13.5 was pretty much what I expected- terrible and fast.  No surprise there.  C2B felt better than expected, and thrusters felt as bad as I remembered.  

The end result was 68 reps- or 2 rounds + 8 thrusters.

More team training

Did WOD 1 of the River Ruckus again with all team members present!  

Team Buy-in: 50 burpees

1. 40 Kettle bell swings 53/35
2. 30 Sumo Deadlift High Pulls 115/ 75
3. 20 slam balls 20/15
4. 10 Ground-to-Overhead 135/ 95

Team Cash Out: 100m bear crawl

Sean started on the KBS, then me on the SDLHP, then Rick on the slam balls, and Becca on the G2O.  This time we completed it all in 12:47.  Better time for sure.  
* All team members are to begin with burpees at the same time, but each member must have completed their individual burpeems before the team can move on

* The middle four drills (1-4) are then performed with each team member at a different station.  They rotate in the order listed and only move on once all four athletes have completed each of the drills.  

* Each team member then bear crawls 100m to the finish.  Time stops when last team member has crossed the finish line.

Double Day

9:30 AM

40 minutes on the AD- got off every 10 minutes to do some gymnastic skills:

Rope climb
GHD and BE
Handstand walks
Paralette pass throughs

Did some mobility and stretching

5 PM

A. Close grip bench press; 2-3x3; rest 2 min

85#, 95, 100 all x 3

+

15-12-9

Squat clean 135/75#

CTB chin ups

5:47

River Ruckus Team Training

AM
Training at 11a with Becca, Rick, and Sean.  Did the the second and final team WOD:

         

Did a trial of this in 30s- 

Amber/ Rick  then Becca/ Sean

DL    15/ 15            15/ 15

PU    16/ 18            21/ 18

AS    26/ 27            22/ 22

BJ    14/ 12ish        15/ 16

Good pairings- had similar results

And:

Video is partial- too long to upload the whole thing.  

I did 10 reps x 3 for FS, 10 reps x 3 for S2O, and 15 reps x 2 for HPC- felt good.  Overall time was 17:42

PM

A. Squat clean; 3 reps on the minute for 10 min @55-70% 1rm

Went from 80# to 100#

B. Muscle ups; 2-3 perfect reps on the minute for 15 min

Did 1 rep

Sunday- rested, kind of

Went in Sunday to cheer for Katie and Tina and Kim- and everyone else doing 13.4.  Ended up doing a mini WOD after with Dan and Katie.

Training at 10a

5 Rds of:

15 cals AD
10 KBS 1.5 pd
1 MU
15 Slammers (20#)

Not for time.

KBS got heavy really quickly and ended up doing non false grip assisted MU- felt good.  Onward.