Big Dawgs Online Comp Feb 15 & 16th

Week has been good except for the dang row splits on Friday am.  I'm starting to feel pretty defeated here.  This is the third or 4th consecutive row workout that I've DNF'ed or be unable to hit paces. Won't make a big thing of it, but just wanted to express frustration.  

Didn't feel all that confident or excited going into Friday evening's Big Dawg Comp Day 1, but was happy with keeping myself present & positive despite. 

31 yr old F, 160cm, 125lbs

Friday Feb 15th PM

Test 1: Snatch TnG Skill Test

In 10 min find your 10-Rep TnG (“Touch-and-Go”) Squat Snatch from the floor (video submission required)

 

 

- After completion of the Snatch TnG Skill test, you must take a 10 Minute Rest before moving onto Test 2

Test 1 95lbs   Started at 90 then this. had 4 minutes left, but didn't attempt higher. Wasn't feeling it. 

Test 2 18/15/15/15 Still need to improve ability to drop to ground without slowing momentum.  Didn't hurt as bad as I was expecting...guess that means I should have worked harder.  

 

Test 3:  Deadlift/Wall Ball Test

 

7 rounds for time of:

10 Deadlifts @ 175lbs for men, 125lbs for women

15 Wall Balls @ 20lbs to 10ft for men, 14lbs to 10ft for women

 

After completion of Deadlift/Wall Ball Test, you have completed Day 1.

 Test 3 9:03. Paced a lot. First DL UB, WBs were all over place first round and then settled myself into sets of 5 with short rest and then Rnds 4-6 turned into 8/7, 9/6, 9/6 & finally decided to go ub on last rnd.  

I felt my stingy voice want to come out during the wall balls ("you f***ing suck.  stop being a ___") but I quieted it with my more nurturing side ("it's ok, do what you can, stay in the moment") by staying positive instead of getting angry I was able to be more positive near the end and finish stronger.  

I acknowledge that I need to be more confident and aggressive early to really succeed, but I feel confident that I'm more likely to get there by staying patient and calm than falling back on my habit of becoming self-abusive emotionally.  :)  

Day 2 (comprised of 1 test):

 

Test 4:  90 Minute AMRAP

 

AMRAP in 90 Minutes:

1300m Row

200m Farmer Carry @ 2pd/hand for men, 1.5pd/hand for women

15 Wall Walks

42 Double Unders

6 Rnds + row + ~70m

Coached early and then hit it at the end of the morning with Becca from the blog.  Was a good partner to push with.  Opened ~2:15ish pace and then kept around 2:17-2:22 for other rounds.  Was concerned about how I'd feel last 30 minutes, but fueling was perfect (sipped BCAA's mix the whole time and it was delicious).  I could have maintained the same pace for another hour and enjoyed it.  

Sunday Feb 17th
Have had good sleep all week and today had 60 min of gentle yoga, hearty brunch and a 2 hour hike.  

Training Feb 11-15

11th

PM only

Run 200 m @ 80%

15 chin ups unbroken

rest same as work time per set - 5 sets

1:29, 1;26, 1:22, 1:21, 1:19. All pullups BF. Last 5-6 reps felt more challenging each set. 

+

Row 200 m @ 80%

10 burpees (work on breathing and effort)

rest same as work time per set - 5 sets

1:23, 1:19, 1:17, 1:17, 1:14. Felt tough to move fast in burpees

12th:

10AM

AD 30 min @ Z1

10 min 103 cals, 15 160 cals, 20 min 216 cals, 30 min 324 cals Watts 120-160 throughout.  Felt good. 

11:30 AMPM

A. back squat - 80% 1RM - 2 reps every 90 sec for 8 sets All done at 175lbs felt solid & smooth. 

B. rope ascent - 15 for time - 12-15' 5 in 1:15, 4:33 for 15. felt good. 

C. pHSPU - as many sets of 2 unbroken in 6 min - 8" deficit 6 sets in first 3 minutes. Missed 2nd rep  of 10th set with about 45s to go. got 1 more set before time for total of 10 sets completed.  Felt like had too much left at end despite the miss.  

+ 

70 min hike

13th:

8AM

10 min @ 90%:

5 HPC - 95#

25 m HS walk

30 DU's unbroken

1 rnd in ~5 min, 2 Rnd ~3:20 + Pwr cleans and ~15' of HS walk 

(rest 5 min)

10 min @ 90%:

row 250 m

10 burpee jumping pull ups

3 + ~100m row 

1030AMPM

10 min @ 90% aer:

6 KBS - 2pd

6 ring dips

6 box jumps - 24"

8 + 6 swings

(rest 5 min)

10 min @ 90% aer:

5 DL - 95#

5 PP - 95#

run 200 m

6 Rnds in 10:30 

+

45 min hike

14th off

90 min hike

15th

AM

row 500 m in 1:59

rest 2:30 x 6

1. 1:59.8

2. 2:00.0

3. 2:02.4

Rested 5-6 minutes

4. 2:01.8 Was holding 1:59/2:00 for first 4 min or so and then fell off last 100m especially the last 50m fell off to 2:04-2:06

Sat down on the rower for a 5th and legs just felt dead and like I have no juice so called it.  

Have not tracked my food all week which knowing my tendencies means I potentially haven't been eating enough.  Had two slices of breakfast ham and a red potato (bag said ~25g CHO per potato) this am about 2 hrs before row. Otherwise sleep has been good...early to bed & early to rise all week & overall emotional levels better than in months to years, as I'm finding a good balance with work/training & home life.  General energy levels have felt good, but legs just feel dead even now and it's been 20+ minutes since I stopped.  Going to have a double scoop of Refuel and spin on the bike for about 20 minutes to shake the legs out. 

Training Feb 7-11th

feb 7th:

AM  Sleep ~10p-4ish...then in bed until 7ish, but didn't feel like I slept well once Corey was up. 

swim 1K free style time trial

(record time!)

no pool. rowed 20min Z1..mid-back was really sore.  had to stop & stand at 10 minutes.  Ended up being 2:20-2:25ish pace for the overall average.  

PM

AD spin:

10 min @ not real high tension but 90% work - record HR throughout

rest walk 5 min off AD

10 min - same as above

Not sure if I did this correctly.  

Time Complete/Calories completed/HR

1 min/15/152

2:30/42/158

5:00/75/166

7:30/112/170

10:00/152/175

(1 minute later HR 135)

2nd set: 

1 min/15/157

2:30/42/169

5:00/74/174

7:30/111/178

10:00/151/182

feb 8th:

sleep ~9-4am

AM  5:30am

AD 1 min @ Z1, add little effort per minute to the 5th minute at 90% effort

rest walk 1 min

then...

AD 20 sec @ high turnover high speed - but NOT painful

rest walk 40 sec off bike

x 20

Min/Watts held near at end....was typically never higher than this prior to end, but would usually hold within 10-30 watts over last 8-12s.  Felt good. Walked across room to record on white board & back each 40s which worked perfectly

1. 475  11. 472

2. 434  12. 472

3. 424  13. 455

4. 450  14. 506

5. 455  15. 489

6. 424  16. 489

7. 439  17. 489

8. 472  18. 506

9. 455  19. 506

10. 439 20. 489

103 cals @ 10 min, 216 cals @ 20 minutes 

(same effort each time, learn how to NOT go hot at 1st - find zone!)

then...

5 min AD @ Z1 cool down

PM  11am

A. emom - PC x 1/SJ x 2 - low to moderate weight, good speed and turnover - 10 min

83lbs-113 over first 5 minutes then last 5 minutes were:  113, 118, 123, 128, 138. Not feeling super poppy.  Split jerks felt off. 

B. PS Cluster - drop from top - 1.1.1 x 6; rest 2 min - only last 2 sets should be tough!

83, 88, 93, 98, 103, 108 F on 3rd. Again, not feeling much pop.  It's been a long morning at the gym, but I'll adapt. 

+

for time:

30 slam balls - 40# 1:50

HS walk 50 m 1st 25m took ~ 5 min, then ~ 3 min on return.  So we're at 10 min by this point 

50 pistols ~13 minutes. Had slammed by left knee & shin on pullup rig at 25m point of HS walk & was a bit sore for pistols

HS walk 50 m slightly faster than first 50m but still took forever ~ 21:15 by the time I got to last part

30 ballover bar - 40# - pick it up, toss it over 7-8 ft chin up bar, let it hit ground, repeat  bar is just shy of 8' Missed ~ 6 in time it took to complete first 10 and then I got into a good groove for awhile until had final 10 when I missed about 3 or 4 more.  

29:06

3PM: hike 70 minutes 

9th:

Sleep: ~8p-5a

7:30a Mid back feels sore & tired. 

A. snatch - build to a max   118. F @ 123x 3. First fail, second fail. Didn't video third. 

rest 5 min

B. FS - 5,3,2; rest 4 min - all sets tough  153lbsx5, (felt too easy) then.168lbs x 2 F on 3rd, 158lbs x 3. 

+

11:30a

for time:

100 wall balls - 14# to 10ft missed on 11th & had some small set and soon there after got into sets of 10 til end. ~5:30

90 double unders  Lots of trips ~ 7:30 (2 min here)

80 ghd sit ups Don't remember. More steady...quads were tight.  Stood up a few times throughout to shake out. ~13 min? 

70 kbs - 1.5 pd 15, 15, 10, 10, 10, 10 ~19 min. Rested more than needed to b/w sets. 

60 ring push ups  8 sets of 5 then 4+1 twice & then 5 sets of 2 to finish  ~25:30

50 back ext's think it was 15 then 10s and a 5 to finish  ~29 minutes

40 thrusters - 65# 4x10  ~33 minutes 

30 burpees 10 then would break every 5 reps to complete another plate adjustment to get bar to 105lbs. Overall slow. ~36

20 power clean - 105# Dropped all from top. Otherwise felt good here. ~39 minutes

10 shoulder to overhead - 135#  4 push jerk then failed SJ on 5th, 2F, 1F, 1F, 1F, 1. Despite all the misses I was most surprised about being able to push jerk this.  I think I failed on all split jerk attempts except for 1.  Put a belt on for this last part. 

43:49

1:30p ~75 minute challenging hike on park way. Felt tired first half, but felt really good second half & would run for 15-45s in between walking. spurts over the last 15-20 minutes. 

10th: Sleep ~8:30p-7a 10a~80 minute hike less challenging than yesterday. 

11th: Sleep ~8p-3:30a woke up at midnight feeling like it was almost time for the alarm so checked time.