Shanna Duvall

Sunday, December 29, 2013

Friday/Saturday 12/27, 28, 29

12/27

AM
row 500m @1:59
rest 2:30
x12

Up at 345a to get these row repeats done before a bunch of coaching shifts this morning. Definitely not feeling well. Body mildly achey and sinuses suck. With that in mind I opted to do 8 to have some recovery before coaching the 6a class and to not dig myself deeper. Nice that I can hit my row repeats without much struggle even when under the weather. Improvement in and of itself.

1:59.9

1:59.8 for middle 6 sets

1:59.7 for #8. Stroke rate 30/31 for all.
PM
For time:
30 power snatch 77% 1RM
50 double unders
15 strict chin ups
20 power snatch 85% 1RM
50 double unders
15 strict chin ups
10 power snatch 92% 1RM

Took an afternoon nap for 2 hours trying to get myself prepped to be able to do my evening session, but I looked like shit and felt like shit so I opted to go to take the dogs on short walk and then to drug store for the SinuFlo thing to try and clear my head and some nighttime sickness sleep aid.

Went to bed around 730 and slept until 5:30 Saturday. Woke up feeling much improved and probably 85% back to normal.

12/28 730am

A. Front squat - build to a 6RM

3-5 x 75, 105, 125, 145 6 x 165, 175

Last May (7 months ago) I failed to complete 1 rep at 176lbs. Here is the video. B. Clean 2-2-2-1-1-1; rest 2 min

2x 145, 155, 165 1x 170, 175, 180. Caught the 180 really deep & came off my heels, but still got it up. whew!

+
For time:
9-7-5
bar muscle-ups
stone to shoulder

Was running short on time to coach the 8:30 class & wanted to finish out the morning so decided to use the 80lb heavy MB.

MUs were 7+2 (grip), 7, 5

3:58

Energy levels definitely better today, but definitely not 100%. Took an afternoon nap. Maybe only slept ~20 minutes, but good to lay down.

20 min short hike with dogs in rain then

PM @ 5:45p+
12 min amrap @85%
200m ski Slow 2:55-3:08 ave?? Gotta figure this out.
10 box jump step-downs 24"
12 kb swings 1.5pd UB

4+7 BJ

rest 5 min
12 min amrap @85%
5 TnG PS 75#
8 burpees
35 double unders

Thought it was 30 DUs and that's was I did.

6+27DUs.

rest 5 min
12 min amrap @85%
0.3 mile AD
10 pushups hr
10 front squats 95# UB

4+0.3mi

rest 5 min
12 min amrap @85%
250m ski Still slow Corey was cueing to lead with my chest which brought it down from 3:00s to 2:40s, but learning curve still feels slow here.
4 forward rolls
20m single arm FW L Used 75lbs.
20m single arm FW R

4+40m Ski

These were more like 70% effort and worked on being patient with myself when feeling under the weather.

12/29

Off

Good sleep. Still feeling better. First day of lady cycle. Light cramps.
90 minute afternoon hike with Julie & dogs. Beautiful day!

12/26 77lbs Weighted Pull-up & 112lbs Press Clusters.

12/26
Sleep pretty solid. Opened & coached 5:30/6:30a, trained at 8am, back to coaching 10:30-noon.

AM
A. Back squat @10X1; 50% 1rm; 2 reps; 12 sets; 45 sec rest

Done @ 120lbs. Not feeling super speedy.
B. Wtd supinated chin up @21X0; 2-2-1-1-1-1-1; rest 2 min

2x 37, 47, 1x 55, 64, 72, 75, 77 + 130lbs BW

C. Squat clean thruster 3-3-3-3; rest 90 sec

105, 115, 120, 130lbs

Tired. Afternoon nap & short hike with dogs.

5:30 PM
A. Hang power snatch 2-2-2-2; rest 2 min

95, 105, 110, 115-squat snatch on rep 2.

B. Deadlift TnG 175#x5 EMOM for 12 min

Done ~ 8s
C. Press @12X2; 1.1.1x7; rest 15 sec/rest 2 min

90, 95, 100, 105, (tough-thought about staying here), 107, 110, 112. Hung in there as it got heavier. Good session. No videos. Phone battery dead.

Tuesday/Wednesday 12/24 -DL/MUs

12/24

Slept fairly well. Feeling a bit run down.

AM
200m row
6 burpee broad jumps 5.5''
200m row
6 burpee broad jumps 5.5'
rest 3 min
x6

Exact splits were erased before I took a picture. My memory is pretty good with numbers:

1. 3:12 (1:59/1:58 pace)

2. 3:04 (1:57/1:58)

3. 2:59 (1:57/1:56)

4. 2:58 Similar
5. 3:03 Similar
6. 2:50 1:56/1:53

Complete forgot about the AD intervals until I was pulling up the PM workout to see whether DL or MUs were first. so I did it following the PM. AD 30 sec @90%
AD 30 sec easy
x12

Took an afternoon nap. Energy low.

PM
For time:)
5-4-3-2-1
deadlifts 225#
muscle-ups

I thought I had done this same workout before, but it was 6-1 DL/Mu back in June of 2012. Today it took 3:12ish for 15 of each vs 21 of each. Missed a few MUs-maybe even at least one each round after going 5 ub to lead it off. The deads felt easy.

12/25

AM
20 min AD Z1
20 min crawl/rope climb work
20 min AD Z1

Done. Energy still low. Feel like a bit of a head cold coming on.

PM
X-mas hike Z1

Turned into a short neighborhood walk.

No nap today with family Christmas time. Thanksfully it was low key and my mom & mother-in-law did all the cooking…primal friendly nonetheless.

Saturday, December 28, 2013

Sunday 12/22 Making Up + Monday 12/23

Below was intended for Saturday, but I missed up my timing of the morning & couldn't get it in before i had to meet my sister for wedding dress shopping (the intent of the trip).

Sunday evening I met fellow OPT coach Toby at his gym SPC CrossFit in my hometown of Kent, Ohio for this one:

+
3 sets:
7 min amrap @85%
5 power snatch 65#
8 chin ups
0.2 mile AD

5, 5+3, 5+3
rest 3 min
7 min amrap @85%
175m row
9 toes to bar
5 thrusters 75#

4+60m, 4+80m, 4+115m
rest 3 min

Felt good.

12/22

~~Off~~

12/23

8AM Back at SPC CF.
A. Back squat @20X1; 5-5-5-5-5 build per set; rest 3 min

155, 165, 170, 175, 180x4.

B. Snatch pull from mid thigh + snatch from mid thigh x2 - EMOM for 6 min

85, 95, 95, 100, 100, 105

C. DB torso row @21X0; 3-5x4; rest 1 min btw arms
5x25, 30,35, 45, 45.

Was scheduled to get back home to AVL by 4p and planned to go straight to the gym for workout. We left Akron-Canton on time, but 15 minutes into the flight they turned us around as they had "an issue with the wing". By the time I got rerouted and back in the air it was 4p and then eventually made it home before 9p….thankfully Zach (Thank you Zach!) agreed to open for me the next day, as even bypassing this workout and not going in until mid-moring I still felt run down after all the travel & visiting over the weekend. PM
A. Stone to shoulder heavy 4-4-4-4-4; rest 2 min
+
EMOM for 16 min
odd - 5 push press 115#
even - 4 TnG deadlifts 195#
+
For time:
750m row
25 kb swings 1.5pd
40 ring pushups
25 kb swings 1.5pd

Thursday, December 26, 2013

Saturday 12/21

12/21
A. Back squat - build to a heavy triple
85 125 155 175 195 205

Friday 12/20 Row Repeats in Ohio

Arrived in Ohio @ 8p last night. Stayed with my cousin who lives close to the airport. Fairly solid sleep. ~11p-6a.

12/20

1030 AM

row 500m @2:00
rest 1:45
x15

Row
1. 200.4 27/28
2. 200.6 29/30
3. 200.2 30/32
4. 200.5 31/32
5. 200.4 30/32
6. 200.4 31/33
7. 200.6 33 rt groin started bugging me halfway through. went away for most part. weird.
8. 200.4 33
9. 200.4 33
10. 200.2 32
11. 200.1 32/33
12. 200.0 31/33
13. 200.2 32/33
14. 200.0 32/34
15. 200.0 34/32 hR 172 at finish

This was somewhat enjoyable.

Thanks to Brian at CrossFit Legacy for accommodating me! This was the first affiliate I ever worked out at about 6 weeks prior to opening my own. Great to see their growth since 2008!
430 PM @ The CrossFit Box in Strongsvile.

For time:
15 kbs 2pd 11/4 (1:10)
hs walk 50m Lap 1 (4:15), Lap 2 (6:25), Lap 3 (900)
30 kbs 2pd 6 (1000) 6 (1045) 9 (11:40) 9 (1250)
hs walk 50m Best of the 3 rounds. Links 1, 2, 3 ub 25' Lap 1 (14:40), 2 (1700), 3 (20:10)
45 kbs 2pd 5 (21:25), 9 (22:15), 11 (23:10), 10 (24:00), 10 2500
hs walk 50m 25:30 start Lap 1 (27:30) Lap 2 (3000) done in 32:40

I had about 25 ft in length of floor space for the HS walk so that was 6 links per round.

This was a tough combo. Those heavy swings take a lot of mojo to get myself to just pick up the bell and hang on. Had to really squeeze the grip on last round of swings and then felt the resulting stiffness in forearms on last set of walks. Lots of forearm stretching to get the right balance point through wrists.