Double Day- am squat & Oly; pm intervals

Sleep:  9p-8a- clearly I was sleepy and making up for yesterday!
Food:  8am coffee with cream, post training protein and coconut milk shake with apple ~12p, lunch at 1p of large mixed green salad, green beans and brussels sprouts, cod and egg salad with balsamic dressing and kale chips from GreenLife, pm post training protein shake with coconut milk and 1/2 banana ~5p, dinner of salmon over mixed green salad with blackberries and balsamic dressing with pine nuts and cantaloupe, arctic zone ice cream before bed 


am training

A. HB Back Squat @ 30X0; 8,6,4; rest 2 min

120x8, 125x6, 135x4- focused on depth and tempo

B. 3 tough FS every minute for 12 minutes

105#, felt heavy

C. PC x 1/SJ x 3 - tech work - rest 45 sec b/t sets - keep effort at 70% - 7 sets

63#, 68, 73, 78, 83, 88, 93


pm training

6 hang power clean TnG moderate

25 DU's AFAP

rest 90 sec x 4

83# 29s 

88# 27s

88 27s

88# 25s

+

6 PP moderate TnG

AMRAP CTB Chin Ups

run 80 m @ 95%

rest 2 min x 4

63# PP, 6 C2B, 1:18

73#, 10, 1:12

73#, 7, 1:07

73#, 6, 1:05

+

6 tough swings Russian

AD 20 sec - go faster every 5 sec to sprint last 5 sec

rest 2:30 x 4

32kg, ?cals, 

36kg, 7 cals

36kg, 8 cals

40kg, 7 cals

First day of OPT "SHE"

Sleep:  Not Enough!!!  10p-4:30a
Food:  am coffee with cream, post wod protein shake, lunch of mixed green salad, steamed veggies, egg salad, chicken, balsamic dressing, and kale chips, post pool protein smoothie, dinner (sucked- no food in house) eggs, popcorn, and local berries, roast beef and paleo cookie snack


Today was the first day of James's OPT Big Dawgs "SHE" program designed for competitive cross fit females- so excited!  Here is the split for the programming:

SHE  

tues - UB absolute strength and density

wed - squat strength and oly - AM, intervals - PM

thurs - gymnastics skills upper - AM, breathing work - PM

sat - aer mono - AM, pull and push strength - PM

sun - testing/intervals based on week

Training at 8am

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec

58, 68, 78 x4

A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec

 53, 63, 68 x 3 (not sure why I did 3 instead of 6, ugh)

A3. Mixed GRip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec

3, 3, 3- I misread this and didn't realize we were supposed to add weight

A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec

20, 25, 30 x 7

+

for time:

60 knees to elbows

50 ring push ups

40 ghd sit ups

30 burpees

20 slam balls

10 farmer's walk trips - 25 m each - 1 pd/h

20:41 (25# slam ball)-

K2E were much harder than I anticipated and ring push ups took forever (~6 min). I'm still sore from the AMRAP ring dips and chin ups on Sunday so my strength numbers reflect as such. Really excited for this programming- great (challenging) first day!

AMRAP Ring Dips and Chin ups

Sleep:  10p-7a uninterrupted :) Nap from 3-4p
Food:  7a coffee with cream, post WOD shake with protein, coconut milk and 1/2 a banana, lunch at Greenlife ~1p of large mixed green salad with mixed veggies, balsamic dressing, ~4 oz salmon, rainbow salad (cabbage, evoo, carrots, tahini, seeds), tahini herb house made kale chips (1/2 bag), mid afternoon smoothie with protein, coconut milk and 1/2 banana, dinner of paleo stuffed peppers, mixed green salad with balsamic vinegar, local blackberries,   and cucumber salad, arctic zone ice cream after dinner


Training at 11a

5 sets for total reps:

Ring Dips

rest 20 sec

COVP chin ups

rest 5 min

(score as BWT in kg x total reps as score; i.e. 250 x 100kg = 25,000)

12/20
10/19
10/18
5/15
5/9

BWT=53 kg
Reps= 123
Score= 6,519

Burpee chin ups

Sleep:  9:30p-5:00a

Food:  5am coffee with cream, 10am hard boiled egg, mixed nuts, and an apple, noon lunch of salmon, green beans, mixed green salad with strawberries and balsamic dressing, balance bar ~3p, dinner of smoked turkey, collard greens, vinegar slaw, and mixed green salad, snack of popcorn, roast beef and mixed nuts before bed.

3 sets:

8 hang power clean tough unbroken

Row 2 min @ 90% 

rest 2 min

85# /456m
95# /451m
105# /450m

+

3 sets:

10 DB Dead Lift tough unbroken

AD 2 min @ 90%

rest 2 min

45#DBs/ 22 calories
50# DBs/23 calories
55#DBs/26 calories

+

5 min amrap:

burpee jumping chin ups - bar 12" from max reach

23 burpee chin ups to 15" above reach

Push Press, Pull ups and GH raises, oh my!

Sleep:  9:30-7:30 felt great
Food:  9:30a coffee with cream,  lunch of mixed greens, salmon, pumpkin seeds, mixed veggies, kale, and balsamic dressing, snack of roast beef and kale chips, dinner of salmon over mixed greens, green beans, sautéed spinach and fruit, arctic zone ice cream with walnuts before bed


Training at 10am

A1. Push Press @ 13X1; 3 heavy per set x 6; rest 20 sec

95, 100, 105, 105, 110, 110x2 (last set had a slight redip)

A2. AMRAP Chin Ups; rest 3 min 

15, 13, 13, 15, 17, 10- mixed grip

B. GH Raises @ 10X0; 15 x 3; rest 1 min

10, 5; 5, 5, 5, 5; 5, 5, 5 - Yikes!

Heavy dbl clean and lots of snatches

Sleep:  9:45p-4:45a- uninterrupted

Food:  5am coffee with cream, post wod refuel and protein shake, lunch was a salad with eggs and turkey, mixed nuts, and balsamic dressing, 2p balance bar, 5p kale chips with roast beef, dinner at 6p of lettuce and ground beef "burritos" with salsa, sautéed mushrooms and mixed nuts, roast beef and popcorn snack ~8

Training at 9am 

A. Squat Clean - build to a tough 2 fast - NOT a 2RM - rest short

118x2

B. FS - 3 x 3 @ 80% effort; rest 90 sec

118x3

+

5 rds for total time:

10 hang squat snatch - 75/50#

15 chin ups

20 box jumps - 20/14"

25 sit ups

45 sec required rest

18:00- Yikes- harder than I thought