Sunday, April 13, 2014

4/13 Dallas Combine ...New Opportunities!

There are those special moments in life when you show up somewhere new and have an overwhelming feeling that you belong.  Only time will tell if it ends up being true, but this is exactly how I felt from the time I woke up this morning.  I didn't have the typical event day nerves, but I felt a calm excitement for what the day would bring.

I was assigned to a team in the afternoon session so I hung out and watched the action during the morning.  We ran a full 11 event simulation of what a head to head competition will entail.  The only difference being that rather than two teams we had two heats of two teams so there ended up being a bit more rest between events & it took roughly 3 hours vs 90 minutes.

My biggest concern was the fast paced nature of the events.  My essence tends to be slow & steady, but I've made a lot of ground in this area in recent years & I didn't feel like I had any trouble keeping up today.  In fact, I loved the rush & energy of each event!  It goes fast, but requires a controlled focus to make reps count & communicate with teammates.

Relative to an individual comp the work load & recovery felt easy.  The biggest challenge was maintaining focus and controlling emotions to not feel burnt by the end.

All in all it ended up being a great day!  I can't think of an event where I've ever felt so at-home and had so much fun.  I love performing and the goal is to be on a team and have the opportunity to do events like these in front of large crowds someday!  Most of all to earn the right to sign on the dotted line and become a professional athlete!

I earned my finalist jacket as one of 18 female spots from the Dallas Combine to Stage 2 of the Combine in Las Vegas mid-June.  Dreams...Goals...Reality!

4/11 Dallas NPFL Combine Day 1

After a rollercoaster ride of emotions all week I was doubting if going to the Combine was a good idea.  Then I got on the plane and suddenly I felt at peace.  The knot I'd felt in my stomach for days subsided and I was on my way.

Friday Morning was initially a bit stressful as there was no schedule.  I really prefer to be told what to do & when, when  it comes to competitive exercise.  On top of that there were some suggested events & movements added to the list that I hadn't initially planned on doing.  I added snatching into the mix and then later on another coach told me not to worry about the suggestions and just stick to my plan.

Kicked the day off with Double Unders.  Did 160 UB in 90s which was about a 35 rep PR.  Felt smooth and controlled the whole time.  Stayed relaxed and just kept popping.

Next I went to the snatch.  Opened with 125, 135, missed 145, 140, 145, missed at 150 twice and called it...had it solidly overhead, but couldn't stabilize and ended up walking around with the 2nd attempt at 150 before I threw it down.  It will happen this year!

From the snatch I went to FS.  Did 195lbs & 205lbs in the warm up area.  Both which were tough, as I tired my nervous system out a bit with all the snatch attempts.  Had a longer wait for FS once I went over and built up again quickly on the platform....125/175/195/205/215...called it.  Had to fight hard for the 215 but was thrilled to equal my PR from the previous week when I was feeling much fresher.

After FS I ended what ended up being a 3 hour morning session with max MUs in 90s.  Did 7/5/3 for 15 total.  These felt great.  The rings were thinner than I normally practice on which really helped with confidence in the grip.

Took a break and then came back with a shoulder press.  Was hopping to equal or beat my PR (125lbs) but had to fight out 120lbs and that was all she wrote.  Attempted 125lbs, but no go today.

From here I went over to the C2Bs in 90s.  The bar felt great, but I opened with 33 and had a small tear.  Then did some short quick sets and before I knew it I completed 55 reps, but my hands were bloody as a result.
I had about two hours left in the day.  I was planning to do rope climbs and the barbell workout in addition to HSPUs & pistols.
I kept the HSPUs (45 in 90s) and pistols (22/20 in 45s each side), took out the rope climbs and then warmed up the barbell workout, but the coach from NY saw me warming up with my hands and suggest I call it a day and save them for Sunday vs shred them further.  I went over and chatted with a couple other coaches to get other opinions & when they supported the idea I went with it.  It was certainly disappointed, as watching others do the workout , as I felt I could have had a good showing.  I ended up adding in HS walk (~64 ft) and the shuttle run in the last 10 minutes as I got nervous that I didn't do enough events.  :)

On to Sunday!


Pre-wedding in the Keys

Thanks to the folks @CF Soul for hosting us!

A. Back squat - build to a heavy single

B. Hang power snatch + power snatch - every 90 sec for 6 sets
Built from 85-119lbs.  Felt good. 

For time:
10 OHS 135#
30 chin ups
20 Front squat 135#
30 CTB chin ups
40 Back squat 135#
30 bar muscle-ups
This was horrid.  All good, but some significant relationship stuff discussed all weekend and left me without a whole lot of sleep and some general anxiety.  Plus the 30oz of Starbucks I drank before this session had me all whacked out.  My heart felt like it was going to beat out of my chest and I kept having to sit down. 
OHS 8/1/1
Pull-ups 15/15
FS- sets of 3-6
C2B 8/10/12
Back Squats were 10 then 5-8 with lots of rest...sitting in between as I felt crazy. 
Hands started to go on MUs. Went back and forth between bar for 3s and rings did 5/4/3 for a total of 20 reps between the two. 37 minutes into the workout I chalked it up to some squat volume and skill practice.  Whew. 

12 cal AD
5 strict chin ups
10 pushups
12 cal AD
3 strict chin ups
15 pushups
rest 2 min
3-3:15 for each.  Still not much sleep in the books. 
AD 60 sec @90% aer
rest 60 sec
Done. RPMs mid to upper 60s 

For time:
deadlifts 205#
box jumps 24"

5:17?  Very tired.  No adrenaline in the system.  Deads felt relatively light, but broke them into 15/6, 8/7, 9. Box jumps steady. 

15 min AD Z1
1000m ski Z1
10 min DH2I on rings, FLR on rings, ring rows  added some FC work as well upped time to 15 minutes with extra stuff added. 
15 min AD Z1

hike Z1

Yep.  About 60 minutes with Katie.  Good conversation.  

OFF- Headed to Dallas for NPFL Combine! 

Blog Catch-up Wk of 3/31-4/6

Me & Coach Lloyd post 14.5


A. Back squat @20X1; 1-2x3; rest 2 min  197, 207 x 1, 217 x 1

B. 3 position snatch EMOM for 8 min moderate  85-105

C. db upright row @2110; 5-7x3; rest 45 sec btw arms  
40 x 4 on last -chipped tooth happened with 35lbs.  :) 

A. Hang power clean paused below knee EMOM for 8 min
up to 155.  Felt tough. 
EMOM for 12 min
odd - 8 hr pushups
even - 8 CTB chin ups Done, flow better with CTB, but still rusty. 

EMOM for 10 min
odd - 10 hspu
even - 40m FW 60#/h yes & done. 

200m row @90%
rest 45 sec
46-47s per set. 
AD 90 sec @90%
AD 90 sec easy
71-74 ave RPM

For time:
40 burpees to 6" reach
20 deadlifts 185#

Burpees down in 2:10ish, walk to bar- UB DLs. Felt good. 

1 min AD
1 min FLR
1 min row
1 min skipping rope
1 min bear crawl
x8 - all easy effort yes and done 

hike Z1 Yes, about 75 minutes with Corey 

+ 60 min yoga 


A. Back squat @10X1; 50% 1rm; 2 reps; 8 sets; rest 45 sec
B. Thruster 105#x3 EMOM for 6 min
C. single arm FW 20m max effort  built to 145lbs per arm which brings me to 72% capacity relative to my stone to shoulder which percentage wise is the highest.  Also equals best in 1-arm that I previously did with 2-arm (290lbs FW at strongman cert last winter) Wasn't leaning into the weight however and have larger than softball bruises on lateral thighs.  beat myself up this week 

A. Snatch 1,1,1,1,1,1; rest 2-3 min  105-115-125-135-140F, 145F, 145F, 150F. I know it's stupid to go up in weight but it was feeling great and I got greedy for the new PR.  145s were solid, but 150 pulled me way forward and I called it. 

B. Push jerk 2,1,2,1,1; rest 2 min  2 x 155, 1 x 165, 2 x 165, 1 x 175 F @ 185. Not until after the session did it occur to me that 185 would have been a new number overhead for any lift.  180 is previous split jerk best at OPTathlon.  I'll take it as a good sign that this didn't even cross my mind. 

C. Deadlift TnG 205#x5 EMOM for 6 min

3 rounds for time @80%:
25 cal AD  1:551:401:20 
200m ski 1:15-1:20ish 
20 hip extensions ub

For time:
kb swings 2pd 
15/15, 11/9, 10
CTB chin ups very broken.  Still working the rhythm.  

I have the video but forget the time offhand...was slow in 8 something. 

4/5 miami
A. Front squat - build to a max 155, 175, 185, 195, 205, 215 F @ 220.  215 is 5lb PR from female athlete camp 

B. Clean - build to a max  155, 165, 175, 180 F @ 185.  Called it.  Pull not feeling great today.  

For time:
stone to shoulder
done.  unsure weight of stone.  was tough.  Timer stopped so unaware of time.  HSPUs felt good. 
4 rounds for time:
3 rope climbs
run 400m

Best I've felt and Corey said that I've looked on rope climbs. 


3/29 Playing Catch-up 14.5

Longest Warm-up Award :) 

A. Front squat @20X1; 2-3x5; rest 2:30
I think I built to 170 x 2 here. Not the best. 

B. Clean 1,1,1,1,1; rest 2 min
Want to say this was up to 170/175lbs. 
Open workout 14.5
This was my worst Open finish.  Paced WAAAY too much.  Probably should have been close to my best of the 5 weeks, but was a bit distracted.  Celebrated 5 years in business today and there was lots of socializing before the workout.  The obstacle course bouncehouse was literally being inflated during my workout.  Got it done and moving on to Regionals! 


Friday, March 28, 2014

3/28 AM Training

I don't watch the Open Announcement before going to bed to ensure I can get some sleep.  But last night it would have probably been better just to know, as I had a crazy dream.  In my dream the workout was: 

4 min AMRAP
15 bar weight thrusters 
100 burpees over the bar 
AMRAP thrusters at 115lbs in remaining time. 

Ridiculous right?  In my dream I got a message from coach that was along the lines of, "you have to get at least 1 thruster @ 115lbs to make it to regionals".  
This was completely out of character, as I never get messages about what to do, but I was all freaked out over how I was going to move through the burpees fast enough.  

Sleep was decent despite the dreams.  7.5 hours. 

Coached 7a.  

EMOM for 14 min
odd - 10 row cals 29-33s.  Most 29-30.  I think the first was 33s. 
even - 3 muscle-ups

Felt great here.  Flying high in the muscle-ups.  All smooth & UB.  Video of last set. 

3/27 Thursday 1-arm Farmer's Carry

9 hours sleep.  Didn't feel super refreshed, but good to get a night of 9. 

Bright & I in our polka dot power! 

A. Back squat @10X1; 50% 1rm; 3 reps; 10 sets; 40 sec rest
Done @ 120lbs. 
B. Squat clean thruster 1,1,1,1,1; rest 2 min
125, 135, 145, 150, 155, 160F called it.  Not feeling the pop today. 

C. single arm FW 40m max effort
55, 75, 85, 95, 105, 115.  Really wanted to call it after 95, but Corey said I was still good.  So then did 105 and he said still good.  Called it after 115.  I couldn't take any more.  So much mental work to do these for some reason.  The lean at 115lbs was kind of ridiculous, but made it. Videos below. 

Went to a track meet to watch Casey rock out the 1600m!  Then back to the gym. 

A. Push jerk 3,2,1,2,1,1; rest 2 min
3x145, 2 x 155 F@165. 2 x 155….this was my last set.  I felt fine during the lift then walked out to the lobby to answer a question & felt a funny feeling in the patellar tendon of my left knee.  Dipping didn't feel right and squatting was possible but uncomfortable so I decided it wasn't time to try & stabilize heavy weight overhead. 
B. Snatch pull + power snatch; 1.1x3; rest 2 min Tried warming these up but didn't feel good. 
C. Deadlift TnG 195#x7 every 75 sec for 5 sets Took off shoes which squatting without shoes felt better on the knees.  DLs were fine, but a bit slow.