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Eva Claire Synkowski
04-04-2008, 06:41 PM
since im able to remember to post most days, im going to see if i can keep a log. goal is to keep a log for 2-3 months and see if i like it and actually track my progress differently/better than my current system of.... recollection.

me: f/6 ft/180#/27 yo

generally a crossfitting weightlifter, but some wks look more like a weighlifting crossfitter.

4 april 08
if: 15.5 hrs, broke at 1000

wod at 1700
p sn + sn bal - 60% (of snatch) x 3 sets: 75# (65%)
p cln + pp + j – 55% (of clean) x 3 sets : 80#
ohs- 80% of snatch x 2 x 3: 95# (83%)

then 'filthy fifty' with 20# wb, 45# pp, 1 pd swings, 24" box: 32.58

Eva Claire Synkowski
04-05-2008, 11:53 AM
if: 15 hrs, broke at 1300

wod at 0900

faux competition morning in prep for first oly comp next wk. ran through lifts with about 1 min rest in between (expect to have the lightest attempts in my wt class). all attempts successful, no pr attempts.

sn 100, 105, 110#
c&j 135, 140, 145#

resorted to pwr on most everything cause that's where im more confident.

you tube vids here:
http://www.youtube.com/view_play_list?p=91CA657EB22C7FCB

a bit disappointed to see my back isn't any more set than 6+ months ago. and im moving soooo slooooow.

than did:

bs - heavy single - worked up 180#
dl - 3 x 3 - 215, 225, 225#

and wanted to test bench press out of curiousity
95# x 5, 125 x 3, 135 x 1, 145 x 1, 150 x 1

Eva Claire Synkowski
04-07-2008, 05:07 PM
rest day

if: 18 hours, broke at 1300

Eva Claire Synkowski
04-07-2008, 05:09 PM
no if

wod at 1700

fs - 5 x 3 - 125, 125, 130, 130, 135#
pp - 5 x 3- 115, 120, 125, 125, 130# x 2 failed at 3rd rep
dl - 2 x 5 - 205, 205#

Leo Soubbotine
04-07-2008, 06:38 PM
Good luck at your meet!

sarena kopciel
04-07-2008, 06:39 PM
Yeah EC good luck on OUR meet. See ya Sunday!

Eva Claire Synkowski
04-08-2008, 05:12 PM
hey, thanks leo! im not going for any new numbers. im assuming ill be a bit nervous, so really just hoping to hit all 6 lifts.

to you too, sarena!

if: 15 hours, broke at 1200

wod at 1700

sn balance - worked up to heavy single - 75 x 2, 85, 95, 100, 105, 110#
sn - heavy single - 110#, attempted 115 once - pretty close miss

then

50-40-30-20-10
double unders w/
5 - 4 - 3 - 2 -1
135# cln&jk

11.26

couldn't buy a double under, despite the new buddy lee jumprope.

Eva Claire Synkowski
04-09-2008, 05:52 PM
no if. i think i may try dropping freq of IF, and attempt couple longer fasts 2x/wk only.

wod at 1700

not exactly sure why i bother to try to wo on little sleep. its always an unproductive, frustrating experience.

planned on doing a few mod heavy c&j doubles.... 1 set at 115#, then bailed at 125#. no mental focus.

then went for the CA metcon:
3 rnds
20 kipping pull-ups
20 KB swings
20 GHD sit-ups

eternal blister started to rip open at pull-up rep 48. finished with ring rows. 1.5 pd for swings.

15.25

bleh.

Eva Claire Synkowski
04-10-2008, 05:09 PM
rest day

if: 22 hours, broke at 1930

first time over 19 hours. not that bad.... but also a rest day.

Eva Claire Synkowski
04-11-2008, 04:44 PM
no if

wod at 1700

keeping things light in prep for sunday

extended warmup:
2- 400m jogs
then cycled through (15 reps):
dislocates x 3 (pvc)
ohs (pvc) x3
good mornings (pvc) x3
pushups/25# plate weighted pushups/ring dips
ghd back extensions x3
ring rows x3(this blister will heal!)
leg swings x 3
situps/KTE/ghd sit-ups


then

ohs 3 x 3 - 95#
hang sn + sn - 70% of sunday's opening lift x 2 x 3 - 70#
hang cln + cln + jerk - 70% of sunday's opening lift x 2 x 3 - 95#

then slow 1.1 mi loop to burn off some nervous energy - 7.30

on another note - can lululemon start making singlets?

Yuen Sohn
04-11-2008, 06:39 PM
Hey EC.
I'm guessing this is the Sacred Heart meet you're lifting in? A couple of teammates and I will be lifting there as well. I'll make sure to give you a shout-out if I get there in time for the women's comp.

Good luck, rest up and relax!

Eva Claire Synkowski
04-12-2008, 10:23 AM
hey yoon! yes, yes it is. looking forward to meeting you! good luck!

if: 17 hours, broke at 1300

wod at 0900

extended warmup - see yesterday

then

hang sn + sn - 50% of sunday's opening lift x 2 x 3 - 50#
hang cln + cln + jerk - 50% of sunday's opening lift x 2 x 3 - 70#

then

skill work: HSPU 5 x 3, rom: down to 3 abmats.

later
its so gorgeous today - ive got to sneak over to the driving range for a few whacks.

sarena kopciel
04-13-2008, 02:59 PM
Great job lifting today!! Hope to see ya soon....:)

Eva Claire Synkowski
04-13-2008, 04:40 PM
you too, sarena!

no if

wod at 1000ish
sacred heart oly meet- went 5/6

sn 46 49 52
c&j 63 65 69x

total 117k

everything was power. didnt drop at all on third cln attempt - caught the bar too low and rolled up to rack postion. judges called it.

take home message: more overhead squats. WAY more front squats.

Eva Claire Synkowski
04-14-2008, 05:35 PM
if: 19 hours, broke at 1100

wod at 1730

wu - 1 mi jog, ohs, hip ext and leg swings

fs - 5 x 3 - 130#, 130, 135, 135, 140
pp - 5 x 3 - 120#, 120, 125, 125, 130 x 1 (failed at 2 rep) - rest then x 2
dl - 2 x 5 - 215#, 215#

then 4 x 400m (about 2 min rest between). for the record, slight incline for first 200m - and 180 degree turnaround at middle.
1.30, 1.28, 1.26, 1.22

sort of remembered how to run on #4... i have really let this slide!

then
ghd back ext 3 x 15 - last set with 20# vest
ghd situps 3 x 15 - last 2 sets with 20# vest

Yuen Sohn
04-14-2008, 10:36 PM
Thanks EC! Nice lifting on your part as well! I actually got your snatch attempts on tape -- I just have to find the time to put the clips together.

Yeah, I didn't want to distract you while you were warming up and competing either. We'll meet up some other time, maybe the CT Open in August.

sarena kopciel
04-15-2008, 05:12 AM
Wow I needed a rest day yesterday!! Between the meet Sunday and all the houseguests now (my kids are all in from overseas)!! But its back to training today and as my coach says, be prepared to lift heavy!

Eva Claire Synkowski
04-15-2008, 05:26 PM
to be honest, yoon, not sure how many of these comps ill be doing. i love the o-lifts, and will keep at 'em..... but realistically, ill never be competitive in my weight class. thanks for filming!

****

no if

wod at 1730

wu - 500 m row, leg swings, hip extensions, ohs

cfb wod
sn - 7 x 1 - 100, 100, 105x, 105x, 105, 105, 110, 110, 115x, 115x, 115# (all full squat snatches)

way too many misses in there. also then went for a pr at 120. missed about 5 times and finally decided to quit.

Eva Claire Synkowski
04-16-2008, 05:15 PM
no if

wod at 1645

wu - DROM, ohs w/pvc

sn pp - 3 x 3 - 95, 105, 110# - prob should have gone higher, first time with these in a while
c&j - 5 x 2 - 115, 120, 120, 125, 130# (all full squat cleans)

metcon
3 rnds
500 m row
15 bench press - 115#

13.58

rows were ~1.45-1.50 - spent a lot of time at the bench!

Eva Claire Synkowski
04-17-2008, 05:14 PM
thurs is normally a rest day, but schedule pushed that until tomorrow.

no if

wod at 1700

wu - 1200 m jog
then 2 rnds x 15 reps:
dislocates
pvc ohs
situps/KTE
pushups/ 25# plate weighted pushups
ring deadhang pullups (multiple sets to 15)/ring rows (blister!)
ghd back extensions
leg swings

skill work -
3 rnds
false grip hangs 30 secs total (would regrip, and one leg on ground)
handstand holds 30-60 secs


ohs - 3 x 3 - 115#, 120#, 120# x 2 failed to the front on 3rd rep
fs - heavy single - worked up in singles 135#, 145#, 150#, 155# (current 100%, think could have gotten a pr if a little more "fresh")
bnk jrk - wanted to do heavy single - but ended up doing 115# x 1 x3

bnk jks for me are much weaker than the front, so need to add this in to correct technique. think i was a little shot by then, however.

then quick metcon:
3 rnds
400 m run
10 back sq + sq jump - 95#
10 ghd situps

11.08

Eva Claire Synkowski
04-19-2008, 10:00 AM
no if

glorious rest day.

Eva Claire Synkowski
04-19-2008, 10:09 AM
if: 16 hours, broke at 1215

wod at 0900

extended warmup:
(15 reps):
dislocates x 3 (pvc)
ohs (pvc) x3
pushups/25# plate weighted pushups/ring dips
ghd back extensions x3
ring rows x3
leg swings x 3
situps/KTE/ghd sit-ups

almost at 15 reps unbroken with the weighted pushups. pretty stoked.

sn - heavy single - ended 110# (96%), failed a couple attempts at 115#
c&j - heavy single - ended at 135# (93%), ended up doing x 2 - jerks were all over the place
dl - heavy single - 185# x 5, 205 x 3, 215 x 1, 235 x 1, 245 x 1, 255 x 1 (pr), 260 x 1 (pr), 265# x 1(15# pr)

had 270# off the floor - which would be 1.5x bw! - but i was done by then.

Eva Claire Synkowski
04-20-2008, 05:55 PM
if: 22 hours, broke at 1600

rest day - just the driving range and some mobility/stretching

Eva Claire Synkowski
04-21-2008, 05:09 PM
if: 16 hours, broke at 1000

wod at 1700

wu - 3 rnds, 10 reps ea:
pvc dislocates
pvc good mornings
pvc ohs
situps
ring rows (feet on 20" box)
pushups
sn complex from CA while back:
pwr sn + ohs + hang sn + sn x 1 x 3: 65# for 3 sets, then 75# for 3 sets

fs - 5 x 3 - 135# all five sets
pp - 5 x 3 - 125#, 125, 125, 130, 130 x 2 - failed at 3rd rep
dl - 2 x 5 - 220, 220#

its disturbing how close my pp is to my front squat.

my new xf goal is to do grace at 135#, so im starting with a 5 min limit and seeing how many reps.
today, 13 - 135# pwr cln & jerk in 5 min.

finished with
2 x 10 - hip & back extensions
2 x 10 - 30# weighted vest hip extensions
2 x 10 - 30# weighted vest ghd situps

Eva Claire Synkowski
04-22-2008, 06:14 PM
no if

wod at 1700. kind of went overboard today.

wu - 800m jog, jump rope, and DROM

trying leo's sn and c&j 2x/wk program. definitely liked it today. we'll see if i can stick with it!

(open at ~70% 1 RM)
sn - 80# x 1 x 5; 83.5# x 1 x 5; 87# x 1 x 5 - on the minute
rest 5 min
c&j - 101# x 1 x5; 105# x 1 x 5; 108.5# x 1 x 5 - on the minute

(upping 1.5k between sets and will up 1.5k to open next session)

then wanted to test strict press
45# x 10, 75# x 5, 85# x 1, 90# x 1, 95# x 1 (pr), 100# x 1 (pr), 105# x 1 (pr); 110# x 1 (20# pr)
failed 1st attempt at 112# and didn't try again

then
25# weighted vest deadhang pullups - 5 x 1 alternating w/
25# weighted vest ring dips - 5 x 1

and finally,

3 rnds:
400 m run
20 - 30 - 40 sledgehammer swings (10# sledge, total reps)
10.16

Leo Soubbotine
04-22-2008, 06:57 PM
Glad you like it!
It's Joe Mills' program.

Are you using power sn/cln or full lifts? This program works extremely well to get used to cathing the bar low.

And if you're ever trying to max out - after 15 reps prescribed - start adding 2.5 kilos for singles till the first miss. It's a really weird but cool experience. Tired as hell, yet you'll be really close to your pr's if not surpassing them.
Do it once every 2-3 weeks.

Eva Claire Synkowski
04-23-2008, 05:19 PM
leo - im doing the full lifts, which i def need to work on. i gravitate towards power as i get closer to my max... so im thinking this program could help! ill try the max in a couple weeks (sounds tiring!)

*****

no if

"wod" at 1700

not suprisingly, a little smoked from yesterday. kept it pretty minimal today.

ended up doing a warm-up of
3 rnds:
10 toe-to-bar
10 ghd back extensions
5 ring dips
10 deadhang ring pullups

than, 30 hip height (37-38") box jumps.

Eva Claire Synkowski
04-25-2008, 04:59 AM
no if

rest day

got out for my first 9 holes of the season. didn't play so well on paper, but overshot most everything. maybe all this lifting actually makes you stronger.

Eva Claire Synkowski
04-25-2008, 05:24 PM
if: 15 hours, broke at 1030

wod at 1700

extended warmup
3 x 15 pvc dislocates
3 x 15 pvc good mornings
3 x 15 pvc ohs
3 x 15 ghd back extendsions
15 pushups/10 ring dips/10 ring dips
15 situps/15 KTE/15 toe-to-bar
3 x 10 ring rows (feet elevated on box, body horizontal)
3 x 10 leg swings

ohs - 3 x 3 - 120# for all 3 sets
fs - heavy single - 95 x 5, 125 x 5, 145 x 1, 155 x 1, 160# x 1 (5# pr)
bnk jerk - heavy single - got up to 135#, failed at 145#

technique for bnk still weak - switched to front at did reps at 125#,135#, 145#. felt good.

Eva Claire Synkowski
04-26-2008, 01:58 PM
if: 15 hours, broke at 1130

wod at 0900

wu - 800 m jog, DROM

day 2 of this
sn - 83.5# x 1 x 5; 87# x 1 x 5; 90.5# x 1 x 5 - on the minute
rest 5 min
c&j - 105# x 1 x5; 108.5# x 1 x 5; 112# x 1 x 5 - on the minute

hit everything, moving up next time.

then
bs - 4 x 3 - 135#, 135#, 145#, 145# - felt really heavy today, unfortuanately.

messed around with 2 pd kb, 4 x 5 swings. thats heavy too!

and then did cf main site wod, except ran first
5 rnds
400 m run
15 hang pwr snatch - 75#

19.30

John Alston
04-26-2008, 03:14 PM
I like to see all this lifting. Prs, heavy stuff, and quick lifts. Nice work here, EC.

Eva Claire Synkowski
04-27-2008, 04:01 PM
hey john - thanks!

if: 15.5 hours, broke at 1100

rest day

Eva Claire Synkowski
04-28-2008, 04:17 PM
no if

wod at 1700

warmup - 1000m row, DROM, pvc ohs

fs - 5 x 3 - 135# for all 5 sets; same as last wk but kept rest periods ~2min
pp - 3 x 3 - 125#, 130#, 130#

pp have been feeling good - so shortened sets to 3 (from 5 last wk) to move to cfb wod -
jerk 7 x 1 - 135#, 145, 150, 155, 160 (pr), 165 (pr), 170 (15# pr)

i think i had hit 160# before but with a slight press out. all were clean tonight. failed first attempt at 175#, but stoked bw is within sight!

dl - 2 x 5 - 225#, 225# - need to stay here next wk

Eva Claire Synkowski
04-29-2008, 05:01 PM
no if

wod at 1800

little dynamic warmup

took cfb class - fight gone bad w/ 14# wb, 55# pp/sdhp

314.

bleh.

close to previous pr and been near here last few attempts. guess i actually have to do some metcon to get better at it.

Eva Claire Synkowski
04-30-2008, 05:50 PM
no if

wod at 1700

wu - DROM, pvc ohs, 5 sn reps at 65#

day 3 of this
sn - 87# x 1 x 5; 90.5# x 1 x 5; 94# x 1 x 5 - on the minute
rest 5 min
c&j - 108.5# x 1 x5; 112# x 1 x 5; 115.5# x 1 x 5 - on the minute

hit everything, moving up next time. definitely tired when i started the c&j - jerks were horrendous. shoulders were uber tight - id wager fatigue from mon and FGB yesterday.

then just 3 x 10 kipping pullups. needed to keep volume light - eternal blister is so close to healing ...

Eva Claire Synkowski
05-01-2008, 04:52 PM
if: 15 hrs, broke at 1200

active rest day; needed some remedial work for my overhead position

at 1800

wu - DROM

sn pp - 3 x 3 - 105#, 115#, 120#
ohs - 5 x 5 - 95#, 95#, 105#, 105#, 110#

then
3 x 10 ring push ups
3 x 15 hip extensions

Eva Claire Synkowski
05-02-2008, 04:56 PM
if: almost 18 hours, broke at ~1400

wod at 1700

wu - jump rope, then

3 x 10
pvc dislocates
ring rows
20" box jumps
hip extensions
ghd situps
burpees
pvc ohs

then 2 pos-sn 65# x 5
sn - 85# x 2

day 4 of this
sn - 90.5# x 1 x 5; 94# x 1 x 5; 97.5# x 1 x 5 - on the minute
rest 5 min
c&j - 112# x 1 x5; 115.5# x 1 x 5; 119# x 1 x 5 - on the minute
(opened with two lifts at 117# by accident)

getting near some more difficult wt - esp with snatch. one pwr snatch - but hit everything, so will move up.

then some much needed mobility and foam rolling.

skipped any metcon - rip barbell cert this wkend, and im stoked.

Eva Claire Synkowski
05-04-2008, 03:07 PM
if: 19 hours, broke at 1500

active rest day - rippetoe barbell cert in boston

low bar bs - 4 x 5 - 135# for all 4 sets

need to work on speed, especially out of the bottom. going to try adding these in 1x/wk.

press - 3 x 5 - 85#

bench - up to 1 x 5 - 135#

use foot contact, arch back.

Eva Claire Synkowski
05-04-2008, 03:11 PM
no if

active rest day - rippetoe barbell cert day 2

dl - worked up to 215# x 5

liked the start position better. bar closer to shins, rear end lower. need to remember to reset every time as tight as first pull, and watch rear end sliding out. better start position when approached a dead bar, instead of rolling back towards shins.

pwr cln - 4 x 3 - 135#, 135#, 145#, 145#

played with a slightly wider grip, which was good. moving slow - a little tired at that point.

Eva Claire Synkowski
05-06-2008, 06:01 PM
no if

total rest

Eva Claire Synkowski
05-06-2008, 06:05 PM
no if

wod at 1700

wu - DROM
and 3 rnds:
8# ballslam
10 kipping pullups


day 5 of this
sn - 94# x 1 x 5; 97.5# x 1 x 5; 101# x 1 x 5 - on the minute
rest 5 min
c&j - 115.5# x 1 x5; 119# x 1 x 5; 122.5# x 1 x 5 - on the minute

definitely tougher than has been previously. hit everything, but sn #11 & 12 were pwr + ohs. still moving up next time.

dl - 2 x 5 - 225#, 225#

then
3 x 15 back extensions
5 x 3 partial HSPU (~3-4" ROM)

then
3 rnds
7 kipping pullups
17 db push press - 30# db
17 ball slams - 10# (heaviest we have)

6.10

Eva Claire Synkowski
05-07-2008, 05:48 PM
no if

wod at 1700

wu -
3rnds
10 pvc dislocates
10 pvc good mornings
10 pvc ohs
15 20" box jumps
5 ring rows (feet elevated, body horizontal)
10 25# weighted pushups
15 1-pd kb swing

low bar bs - 5 x 5 - 135# for all sets

still got a ways to go on "rx'd" grace, did

30- 135# pwr cleans
9.15

Eva Claire Synkowski
05-08-2008, 04:00 PM
no if

wod at 1700

wu -
3 rnds
10 pvc dislocates
10 pvc ohs
10 ghd hip ext
10 ghd situps
10 ring rows


did cfb wod
press - 3 x 5 - 85#, went for 90# and only got 3 reps, 85#
push press - 3 x 5 - 115# for all 3 sets
push jerk - 3 x 5 - 125# for all 3 sets

def surprised how much lighter i had to go compared to 3 rep scheme

then

ohs - 3 x 5 - 105# for all 3 sets

Leo Soubbotine
05-08-2008, 04:49 PM
Have you ever worked up to a bw ohs?

Eva Claire Synkowski
05-09-2008, 04:28 AM
Have you ever worked up to a bw ohs?

wow, would that be awesome. its another long-term goal. hit 140# last time i tested - 4/5 months ago - which is still 40# short of bw.

since then, my overhead work was predominantly sn/c&j. ive recently realized my ohs has deteriorated since my max snatch is only 115#. so im trying to cycle in 3x3, 3x5, etc. sets of ohs. im not entirely sure i could hit 140# right now, unfortunately.

on another note - still enjoying this on-the-minute sn/c&j progression. getting towards some weight now where things could get dicey!

how many wks did you do it for?

Eva Claire Synkowski
05-09-2008, 07:31 PM
if: 16 hours, broke at 1130

wod at 1700

wu - 1500m row, DROM

day 6 of this
sn - 97.5# x 1 x 5; 101# x 1 x 5; 104.5# x 1 x 5 - on the minute
rest 5 min
c&j - 119# x 1 x5; 122.5# x 1 x 5; 126# x 1 x 5 - on the minute

ok, this was tiring, but hit everything (full depth) and moving up next time.

low bar bs - 5 x 5 - 140#

finished with some mobility, stretching.

Eva Claire Synkowski
05-11-2008, 06:52 AM
if: 15 hours, broke at 1400

rest day

Eva Claire Synkowski
05-11-2008, 06:56 AM
no if

wod at 0900

track workout

wu - 800m jog, DROM

then

3 - 1600m (rest 800m walk between timed miles)
6.30
6.33
6.35

have definitely lost ground in running. these are ~0.15 over where they should be.

Leslie Poole
05-11-2008, 07:17 AM
6:30 miles- good job. giving me something to shoot for. I missed the 3 miles workout this week, but will keep this in mind time.

Eva Claire Synkowski
05-12-2008, 03:56 PM
hey leslie - thanks!

****

no if

wod at 1700

wu - 3 rnds
10 pvc dislocates
10 pvc ohs
10 45# pp
10 75# rdl
10 box jumps

day 7 of this
sn - 101# x 1 x 5; 104.5# x 1 x 5; 108# x 1 x 5 - on the minute
rest 5 min
c&j - 122.5# x 1 x5; 126# x 1 x 5; 129.5# x 1 x 5 - on the minute

missed 10th snatch rep (104.5#). also power snatches for 2/5, 2/4, and 4/5 reps, respectively. needless to say, not moving up in weight for the sn next time. hit all c&j, however.

i had visions of back squats and deads after, but i was smoked.

Leo Soubbotine
05-12-2008, 05:26 PM
For about 6-7 weeks or so. Need to look through the log to find out.

Back off 5 kg off snatches and work some extra snatch balances on warmup.

Keep going strong with the c&j. Difference between two lifts will be increasing. That's fine.

Eva Claire Synkowski
05-13-2008, 04:15 PM
leo - got it. id usually follow your seasoned advice, but ill be without oly training for a week starting friday. i will likely try the botched sn weights again thurs, move up in the c&j... and then the back-off will be well-timed once im back.

*****

if: 16 hours, broke at 1200

wod at 1700

wu
3 rnds
10 pvc dislocates
10 pvc good mornings
10 pvc ohs
20 double unders
10 ghd situps
5 ring dips
10 body rows (feet on box, body horizontal)

pp - 3 x 3 - 125#, 130#, 135# x 2 - failed at the 3rd rep; attempted again after 90 sec rest and failed again
jerk - heavy single - 135#, 145#, 155#, 165#, 170#, 175# (165#+ had slight press outs. 175# would have been a pr, if it was clean. shouldn't have kept going up, but i was greedy)
dl - 2 x 5 - 230#, 230#

finished with:
3 rnds
10 kipping pullups
30 sec handstand hold

Eva Claire Synkowski
05-14-2008, 05:24 PM
if: 15 hours, broke at 1000

wod at 1700

head wasn't in it today. kept things short.

wu - 500m row, DROM

low bar bs - 5 x 5 - 145# for all sets
pwr sn + 5 ohs x 5 sets - 95# all sets

Eva Claire Synkowski
05-15-2008, 05:32 PM
no if

wod at 1700

wu - DROM, and extended sn warmup

day 8 of this (same sn weight as last time, increased c&j)

sn - 101# x 1 x 5; 104.5# x 1 x 5; 108# x 1 x 5 - on the minute
rest 5 min
c&j - 126# x 1 x5; 129.5# x 1 x 5; 133# x 1 x 5 - on the minute

hit everything, full depth. will likely back off next time though, once im back.

then
3 x 10 ea side
20# db ohs

and quick metcon
3 rnds
10 rdl - 135#
10 burpees
10 ballslam - 10#
6.42

i never said i was good at burpees.

off to ca - def ready for a light week of some bw metcon and running.

Eva Claire Synkowski
05-18-2008, 05:27 PM
(ca)

no if

rest days

Eva Claire Synkowski
05-18-2008, 05:28 PM
(ca)

no if

active rest - 60 min yoga

Eva Claire Synkowski
05-19-2008, 09:09 PM
(xf sc central)

no if

wod at 1900

practiced hang split cleans

then
5 rnds
5 hang split clean - 85 or 95# (forget if i was using a women's bar)
5 weighted pullups - 25#
200 m run

9.31

Eva Claire Synkowski
05-20-2008, 06:51 PM
(ca)

if: 17 hours, broke at 1600

wod at 1730

wu - little DROM

then

5 rnds
20 split squat jumps (every jump = 1 rep)
10 pushups

6.27

rest 5 minutes

10 rnds
10 split squat jumps
5 pushups

6.20

plank holds - 1 min x 3

and some mobility

Eva Claire Synkowski
05-21-2008, 10:11 PM
(xf sc central)

if: 17 hours, broke at 1300

wod at 1900

wu - 2rnds: pvc dislocates x 10, ohs x 10, pushups x 10, push press x 10
alley loop jog

wod from main site on sunday

AMRAP in 20 min
15 (pwr) clean and jerk - 65#
400 m run

5 rounds + 15 c&j + 100 m

Eva Claire Synkowski
05-23-2008, 04:51 PM
(ca)

if: just shy of 16 hours, broke at 1215ish

active rest

45 min of much needed mobility

Eva Claire Synkowski
05-23-2008, 04:54 PM
no if

wod at 1700

red-eye flight - pretty tired, just wanted to do something light

extended warmup - cycled through (15 reps):
dislocates x 3 (pvc)
ohs (pvc) x3
good mornings (pvc) x3
pushups/25# plate weighted pushups/ring dips
ghd hip extensions x3
ghd back extensions x3
situps/ghd sit-ups/KTE
kipping pullups x3

then

low bar bs - 5 x 5 - 135# all sets
press - 5 x 5 - 85#, 85#, 85#, 90#, 90#

Eva Claire Synkowski
05-24-2008, 10:27 AM
if: 16.5 hours, broke at 1330

wod at 0900

wu - DROM, and extended sn warmup

day 9 of this (backed off ~4 kg to open for both)

sn - 94# x 1 x 5; 97.5# x 1 x 5; 101# x 1 x 5 - on the minute
rest 5 min
c&j - 119# x 1 x5; 122.5# x 1 x 5; 126# x 1 x 5 - on the minute

hit everything, full depth.

then

dl - 2 x 5 - 230#, 230#

then some skill work

hspu - 4 x 3 - 3-5" ROM

Eva Claire Synkowski
05-26-2008, 05:20 PM
no if

unplanned rest day

Eva Claire Synkowski
05-26-2008, 05:25 PM
if: 15.5 hrs, broke at 1100

wod at 1700

wu
3 rnds
10 pvc dislocates
10 24" box jumps
10 pushups
10 ghd situps
10 ghd hip extensions
10 sdhp w/ 1.5 pd kb

pp - 3 x 5 - 115#, 120#, 125# x 4
ohs - 3 x 5 - 105#, 115#, 120# x 4

then

15 - 135# c&j for time
5.47

i think i need to start working some 115#/125# higher rep c&j in this goal of a more respectable "men's" grace

and a quick mile jog - didn't time ~7 min pace

Eva Claire Synkowski
05-27-2008, 05:26 PM
no if

wod at 1700

wu
3 rnds
30 double unders
10 pvc ohs
10 pvc good mornings
10 leg swings (10 ea side)

wod

day 10 of this
sn - 97.5# x 1 x 5; 101# x 1 x 5; 104.5# x 1 x 5 - on the minute
rest 5 min
c&j - 122.5# x 1 x5; 126# x 1 x 5; 129.5# x 1 x 5 - on the minute

hit everything, full depth

then

jerk - heavy single - 135#, 150#, 160#, 170x, 170# (slight pressout)


then "annie"
50-40-30-20-10 double unders/situps

6.22 (11 sec pr)

and some db ohs to work ROM

Leo Soubbotine
05-27-2008, 05:45 PM
You got me by 10 secs on annie! I better get it quicker.

Good job on sn and c&j

Eva Claire Synkowski
05-28-2008, 04:33 AM
ha! that may be the only wod where i could "win"!

Eva Claire Synkowski
05-28-2008, 05:15 PM
no if

wod at 1700

wu - DROM

wod

started with CA metcon

7 rnds:
6 kipping pullups
4 box jumps (34" - upper thigh)
5.09

then

low bar bs - 5 x 5 - 150# all sets



then CA wod metcon revisited

7 rnds:
3 kipping pullups w/20# vest
2 box jumps (34") w/20# vest
3.40

rest 2 min

3 rnds:
5 kipping pullups w/20# vest
5 box jumps (34") w/20# vest
2.40

Eva Claire Synkowski
05-30-2008, 05:03 PM
if: 17 hours, broke at 1330

rest day

Eva Claire Synkowski
05-30-2008, 05:10 PM
if: 16 hours, broke at 1000

wod at 1800 - cfb class, but should have made it a rest day due to little sleep

pose running drills

then attempted 'helen' (1 pd swings)

stopped at 12 min with 4 pullups to go due to reopened eternal blister. well off pr pace, anyway. another week of no pullups, i guess. bleh.

Eva Claire Synkowski
05-31-2008, 10:02 AM
if: 16.5 hrs, broke at 1230

wod at 0900

wu - 4 x 200m pose running

3 rnds
10 pvc dislocates
10 pvc ohs
10 burpees
10 ghd situps

wod

sn - heavy single - 110#, 115f, 115#, 120# (pr), 125f x 10, 125# (10#pr, full depth)
c&j - heavy single - 135#, 140# (smoked from sn, stopped there)

ok, snatch was a show. kept attempting b/c hit several in ohs position, just wasn't tight enough to stand with it.

then did the main site wod (subbed 95#):
10-8-6-4-2 thruster 95# alternating w/
50-40-30-20-10 double unders

9.22

Arien Malec
05-31-2008, 10:14 AM
sn - heavy single - 110#, 115f, 115#, 120# (pr), 125f x 10, 125# (10#pr, full depth)

Nice! Lots of snatching and c&j'ing singles seems to do the trick, no?

You and I seem to be at exactly the same place (I had a 10# PR of 125# Monday). Given that I weigh more, am shorter, and am, well, male, all points to you :-)

Eva Claire Synkowski
06-02-2008, 05:43 PM
ha! thanks arien - and congrats to you as well. let's hope we both hit 3/4bw soon, too!

****

no if

rest day

Eva Claire Synkowski
06-02-2008, 05:52 PM
no if

wod at 1800

wu - DROM

day 11 of this - kind of. pressed for time, did only 2 and 3 sets moving up from last time

sn - 105# x 1 x 5; 108.5# x 1 x 5 - on the minute
rest 5 min
c&j - 130# x 1 x 5; 133.5# x 1 x 5 - on the minute

hit everything, full depth. very tiring

attempted bs - 5 x 5 - but did 155# x 5, then 155# x 3, too tired to finish
dl - 2 x 5 - 205#, very light but felt really heavy

Eva Claire Synkowski
06-04-2008, 05:27 PM
no if

unplanned rest day

Eva Claire Synkowski
06-04-2008, 05:30 PM
if: 16 hours, broke at 11:30

wod at 1700

wu - 1000 m row, DROM

wod

ohs - 3 x 3 - 125# all sets
press - 3 x 3 - 95# all sets

quick metcon

3 rnds
5 sq snatch - 95#
5 ring dips

~7 min (cleared the stopwatch by accident). thought i would be able to hit the snatches faster than that, but.... no.

Eva Claire Synkowski
06-05-2008, 04:32 PM
if: 15.5 hours, broke at 1200

wod at 1730

wu - dislocates, box jumps, pushups, pvc ohs


wod

day 12 of this

sn - 105# x 1 x 5; 108.5# x 1 x 5; 112# x 1 x 5 on the minute
reps 7 and 9 were power snatches, scratch at rep 11 - rest full depth
rest 5 min
c&j - 130# x 1 x 5; 133.5# x 1 x 5; 137# x 1 x 5 - on the minute
hit all c&j, full depth

def tiring, but pretty pleased with this, given the lack of sleep this week. will open at these weights next time assuming im rested.

Eva Claire Synkowski
06-09-2008, 05:43 AM
no if

6 jun: 1 hr foam rolling/mobility

(md)
7,8 jun: rest days

ready for some oly this PM

Eva Claire Synkowski
06-09-2008, 05:25 PM
if: 21.5 hrs, broke at 1230

wod at 1700

wu - DROM

wod

day 13 of this (same weights as last time)

sn - 105# x 1 x 5; 108.5# x 1 x 5; 112# x 1 x 5 - on the minute
rep 11 was a power snatch, scratched at rep 7 and 12 - rest full depth
rest 5 min
c&j - 130# x 1 x 5; 133.5# x 1 x 5; 137# x 1 x 5 - on the minute
rep 11 was a power cln, no scratches, rest full depth

id like to blame the sn misses on the heat - but i think i better back off an next go round. will move up for c&j and hopefully test new max. im thinking ill go for 20 days of this program.

then

dl - 2 x 5 - 235# for both sets. need to stay here.

then

3 rnds
15 hip extensions
30 split squat jumps (each jump = 1 rep)
15 pushups

7.14

Eva Claire Synkowski
06-10-2008, 04:48 PM
if: 15 hours, broke at 1130

wod at 1700

wu - 3 rnds
10 pvc dislocates
15 pvc good mornings
15 pvc ohs
15 box jumps
10 pushups
10 ghd situps
5 kipping pullups

wod

ok, today, i blame it on the heat.

low bar bs - 5 x 5 - 155# for 2 sets, then 135# for 3

2 set was tough, and felt like i was doing hybrid high bar/low bar. totally lost confidence. should start at 140# next time.

handstand hold - 3 x 1 min - ankles touching wall

metcon

80-40-20 double unders
40-20-10 20" box jumps
20-10-5 push press - 35# dbs

9.28

Eva Claire Synkowski
06-11-2008, 04:55 PM
if: 15 hrs, broke at 1100

wod at 1700

wu - 500m row, DROM

wod

day 14 of this (backed off snatch ~5k, increased c&j)

sn - 98# x 1 x 5; 101.5# x 1 x 5; 105# x 1 x 5 - on the minute
rest 5 min
c&j - 133.5# x 1 x 5; 137# x 1 x 5; 140.5# x 1 x 5 - on the minute
scratched jerk only at reps 1 and 7, power cln at rep 11 - rest full depth

sn felt easy and fast.

disappointed with the missed jerks. those at this weight are usually automatic. since i hit all in the last set, ill going to open with the same weights for c&j, and increase sn.

Eva Claire Synkowski
06-13-2008, 04:33 PM
no if

rest day

(travel to ca)

Eva Claire Synkowski
06-13-2008, 04:37 PM
(ca)

no if

wod at 1600

both everett and burg skipped town the wkend of the open! :( i settled for hill sprints.

25 x 100m STEEP climbs (~50-60 degree incline)
didnt time them all, ~ 1 min rest in between
1st - 20.1 sec
7th - 18.2
12th - 17.8
17th - 17.8
23rd - 17.9

then
tabata push-ups 8-8-8-8-7-5-6-5
rest 5 min
tabata push-ups 5-5-5-5-5-5-5-5

5. seriously? push-ups are so humbling for me.

Eva Claire Synkowski
06-15-2008, 04:59 PM
if: 15 hours, broke at 1100

unplanned rest day

Eva Claire Synkowski
06-15-2008, 05:00 PM
(ca)

if: close to 15 hrs, broke at 1100

wod at 0930

wu - DROM

wod

10 rounds
20 squats
10 push-ups

13.13

push-ups broken after round 4.

finished with mobility, stretching.

Eva Claire Synkowski
06-17-2008, 04:56 PM
(ca)

if: 15 hours, broke at 1030

rest day

Eva Claire Synkowski
06-17-2008, 04:59 PM
(red-eye)

no if

wod at 1600 - pretty short and sweet, due to lack of sleep

wu -
2 rnds
10 pvc dislocates
10 pvc good mornings
15 pvc ohs
10 ring pushups
5 kipping pullups/5 body rows (ft horiz)
10 ghd situps
10 back ext
10 precision jumps

wod

low bar bs - 5 x 5 - 140# all sets
press - 3 x 5 - 85#, 85#, 90# x 4

quick metcon
3 rnds
400 m run
50 double unders

8.21

also tried a deadhang pullup with 40# vest - got it! i think that's a pr for weighted pullups.

Eva Claire Synkowski
06-18-2008, 04:37 PM
no if

wod at 1700

wu - DROM

day 15 of this (increased snatch, same c&j)

sn - 101.5# x 1 x 5; 105# x 1 x 5; 108.5# x 1 x 5 - on the minute
rest 5 min
c&j - 133.5# x 1 x 5; 137# x 1 x 5; 140.5# x 1 x 5 - on the minute
scratched jerk only at rep 10, miss cln at rep 11, power cln at rep 12 - rest full depth

first missed jerk likely due to no chalk, slipped out of grip after overhead. missed cleans however, were tough. need to back off. will increase sn next time though.

Eva Claire Synkowski
06-22-2008, 08:41 AM
(xf cert, me)

if: 17 hours, broke at 1200

b2b tabatas 4 rnds - 16,15,14,14

light wod at 1800

dl - 5 x 3 - 225#, 225#, 235#, 235#, 245#
1 min handstand holds after each set

Eva Claire Synkowski
06-22-2008, 08:43 AM
(xf cert, me)

if: 15 hrs, broke at 1200

wod at 1200

21-15-9
deadlifts - 155#
ohs (sn to overhead) - 85#

9.09

Eva Claire Synkowski
06-22-2008, 08:44 AM
(xf cert, me)

no if

wod at 1200

AMRAP for 20 min
10 thrusters - 45#
10 pullups

10.5 rounds (lost count, might have been 11.5)

relatively happy since haven't been training high-rep pullups.

Eva Claire Synkowski
06-22-2008, 08:45 AM
(xf cert, me)

no if

rest day

Eva Claire Synkowski
06-23-2008, 05:00 PM
no if

"wod" at 1700

pretty worn down from wkend

just did an extended warmup

cycled through:
15 pvc dislocates x 3
15 pvc ohs x 3
15 pushups/ 10 pushups-35# plate on back / 8 pushups-35# plate on back
15 situps / 10 ghd situps w 40# weighted vest x 2
15 hip extensions / 10 hip ext w 40# weighted vest x 2
30 - 60 sec handstand holds w/ 30 # weighted vest x 3

Eva Claire Synkowski
06-25-2008, 05:02 AM
no if

wod at 1700 [DOMS in arms from pull-ups pretty bad]

day 16 of this (increased snatch, back off c&j)

sn - 105# x 1 x 5; 108.5# x 1 x 5; 112# x 1 x 5 - on the minute
rest 5 min
c&j - 122.5# x 1 x 5; 126# x 1 x 5; 129.5# x 1 x 5 - on the minute

wow. pwr sntached 3rd rep, scratched reps 8, 11, 12, 14, 15. will stay at the same sn weight - as i believe it was more that i haven't lifted in awhile than too heavy. made all c&j - and will increase.

hope to stay focused for four more of these sessions - but getting mentally draining.

db oh sit-ups - 20# dbs x 10; 25# dbs x 8, 25# dbs x 7
windmills - 35# x 5 each side x 2 sets

Eva Claire Synkowski
06-25-2008, 04:56 PM
if: 15 hours, broke at 1100

wod at 1700

warmup:
3 rnds
30 double unders
15 box jumps

DROM

wod

pp - 3 x 3 - 125#, 130#, 130# x 2, failed on third rep, rested, then got it
wanted to test a max- 135# x 1, 140# x 1 (current 1 RM), 145x, 145x - no pr today

DOMS in arms still a factor from weekend pullups

quick metcon:

3 rnds
10 thrusters - 65#
10 box jumps - 20"
50 double unders

7.31

Eva Claire Synkowski
06-27-2008, 04:02 PM
if: 15.5 hrs, broke at 1230

rest day

Eva Claire Synkowski
06-27-2008, 04:44 PM
no if

wod at 1700

wu - DROM

head wasn't in it for oly. did CFB WOD

'Nigel' - 30 bear complexes for time - 95#/65#
(power clean + thruster + back squat + bnk thruster (then back to floor) = 1complex)

decided to use men's weight - 95#

17.31

Eva Claire Synkowski
06-28-2008, 10:07 AM
if: 15.5 hours, broke at 1230

wod at 0900

wu - 3 rnds
dislocates, ohs, pushups, ghd situps, pullups

wod

ohs - 3 x 2 - 130#, 135#, 135#
decided to test a new ohs max - singles - 140#, 145# (pr), 150# (pr), 155# (15# pr)

would have kept going.. but wanted to fit in other stuff

metcon

we got a new 16# sledge so, i did:
21-15-9
sledge-hammer swings (each side for 21, 15, 9)
ghd hip extensions

10.02

finished with 3 x 30-60 sec handstandholds in 30# vest

Leo Soubbotine
06-29-2008, 06:34 AM
Congratulations on the OHS!

Eva Claire Synkowski
06-30-2008, 04:55 PM
thank you leo! pretty stoked about it, but definitely should have kept going. theres more in the tank with that one.

***********

if: 15 hours, broke at 1000

wod at 1700

wu - 2 rnds dislocates, good mornings, pullups, pushups, ghd situps

unfortunately, i think im going to have to bag the on the minute program for now. mentally drained, and olifting was feeling more like a chore. time to mix it up.

sn - 3 heavy doubles - 105#, 110#, 110#
c&j - 3 heavy doubles - 130#, 135#, 135#
jerk - heavy single - 150#, 160#, 165# (stopped there, a little sloppy)

Leo Soubbotine
06-30-2008, 05:24 PM
take a few weeks off!

Eva Claire Synkowski
07-01-2008, 04:33 PM
yeah, i think im due a week off here soon. ill see if i can push it out until after next wks cert in ca.

*************

if: 15 hours, broke at 1130

wod at 1700

wu - 3 rnds
15 dislocates
10 24" box jumps
15 14# wallball
10 kte
5 burpees

wod

bs - (low bar) heavy single -
i forget exactly what all the sets were.... i think:
150#, 165#, 175#, 180#, 185#, 190# (5# pr)

190# was a slow grind. was conservative with opening singles as low bar has felt awkward recently, although it felt ok today.

little metcon (although didn't time it):
3 rnds:
10 kte
10 pushups with 35# plate on back
10 sdhp w/ 2 pd

pushup sets were broken

Eva Claire Synkowski
07-04-2008, 12:03 PM
no if

unplanned rest days

Eva Claire Synkowski
07-04-2008, 12:07 PM
if: 18 hours, broke at 1400

wod at 1230

wu
3 rnds
15 pvc dislocates
15 pvc hip extensions
15 pvc ohs
5 ring dips
10 kipping pullups - chest to bar (don't have the rhythm yet at that height, sets of 5)
10 kb swings - 1 pd

wod

did one of the CF games wods (followed performance standards):
5 rounds
5 dl - 185#
10 burpees

8.10

dl's were the rest for me (~bw). i would like to try this wod a little less hungry. longest fasted (at 17 hours) workout ive ever done, i think.

Eva Claire Synkowski
07-05-2008, 10:02 AM
if: 15 hours, broke at 0930

wod at 1130

wu
3 rnds
15 pvc dislocates
15 pvc good mornings
15 wallball - 20#
10 burpees
10 sec L-sit on rings (in 2 sets of 5s)

wod

fs - 135# x 3
140# x 2
145# x 2 x 2
150# x 1
155# x 1
160x

windmills
1 pd x 10 each side x 2 sets
45# db x 5 each side x 2 sets

Eva Claire Synkowski
07-06-2008, 12:59 PM
no if

wod at 1430

ran 1.75 miles to stadium

climbed 20 flights (~50 stairs at 50-60 degree pitch)
(10 flights hit every stair, 10 flights hit every other stair)

ran 1.75 mi home

Eva Claire Synkowski
07-07-2008, 04:58 PM
if: 17 hrs, broke at 1000

wod at 1700

wu - DROM

wod

sn - ~85% x 1 x 4 - all at 110#
c&j - ~85% x 1 x 4 - all at 130#

love how easy the clean felt. finally.

then wanted to test 'isabel' - 85#

6.30 (pr)

then kipping pullups - chest to bar
5,5,5,5,4,4

and ghd back extensions 3 x 10

Eva Claire Synkowski
07-08-2008, 04:58 PM
if: 16 hours, broke at 1230

wod at 1700

wu - DROM

wod

c&j - heavy single - 135#, 140#, 145# (squat cln pr), 150x, 150 (pwr clean, pr), 155x, 155x, 155# (pwr cln, 10# c&j pr)

last cln was a little sloppy. really need to add front squats regularly. my jerk pr is still above this by 20#.

little metcon, but didnt time

5 rnds
10 sledge hammer swings (16# sledge, 5 each side)
5 - 185# dl

Eva Claire Synkowski
07-11-2008, 10:57 PM
(travel to ca)

no if

rest day

Eva Claire Synkowski
07-11-2008, 11:00 PM
(xf cert, ca)

if: 17 hrs, broke at 1400

wod at 1700

1/2 of 'ec' (not named by me)

20 min AMRAP
20 push jerks - 105#/75#
40 double unders
20 sdhp - 2pd/1.5pd

went for 10 min: 3 rnds + 8 pjs

Eva Claire Synkowski
07-11-2008, 11:01 PM
(xf cert, ca)

no if

active rest day

Eva Claire Synkowski
07-14-2008, 05:37 PM
no if

rest days

Eva Claire Synkowski
07-14-2008, 05:40 PM
no if

wod at 1700

wu - DROM

sn - ~90% x 1 x 3 - 115# for 3 (a bit sloppy, not getting head through)
c&j - ~90% x 1 x 3 - 140# for 3
fs - ~90% x 1 x 3 - 145# for 3

worked HSPU - 5 x 3 ~4-5 in ROM

then did 5 rounds of cindy
6.56

(should have done before HSPU work, pushups were SLOW)

Eva Claire Synkowski
07-15-2008, 04:53 PM
if: 15 hrs, broke at 1200

wod at 1630

wu - DROM

wod
ohs - heavy single -
95# x 5, 115# x 5, 125# x 3, 145# x 2, 145# x 1, 145# x 2, 150# x 1, 160x, 160x

i thought i had 135# on the bar when it was 145# and was getting frustrated because it felt heavier than i thought it should be. figured it out and went for a pr, but wasn't tight enough in the shoulders.

dl - heavy single -
160# x 10, 195# x 5, 225# x 3, 250# x 1, 260# x 1, 270x, 270x

270 would have been a pr. had it off the floor both times, just couldn't stand.

ghd situps w/ 30# vest 3 x 15
ghd hip extension x 30# vest 3 x 15

Eva Claire Synkowski
07-16-2008, 04:48 PM
if: 15 hrs, broke at 11

wod at 1630

wu
3 rnds
20 wallball - 14#
14 push press - 45#
10 kb swing - 1.5 pd

wod
5 rounds
5 power clean - 135#
10 burpees

10.56

cleans felt good. maybe rx'd grace is within reach.

off to vt for concept 2 rowing cert, and 4 days off from working out!

Eva Claire Synkowski
07-18-2008, 07:49 PM
if: 17.5 hours, broke at 1330

rest day

Eva Claire Synkowski
07-18-2008, 07:53 PM
(vt, rowing cert)

no if

rowing technique all day and two wods

1st:
tabata intervals of:
rowing - damper 4
squats - 14
rowing - damper 7
pushups - 7
rowing - damper 10
dips (off rower) - 7
rowing - damper 5
1/2 tabata rowing - damper 1

and

2nd
2 rnds
350 m row
30 air squats
25 db swings - 35#
20 thursters - 35#
15 burpees

guess rest will start tomorrow?

Eva Claire Synkowski
07-20-2008, 05:24 AM
(vt, rowing cert)

no if

got to row a single person scull. more difficult than an erg!

rowed ~6k.

Eva Claire Synkowski
07-22-2008, 05:10 PM
(rest wk)

no if

total rest

Eva Claire Synkowski
07-22-2008, 05:11 PM
(rest wk)

if: 15 hrs, broke at 1200

active rest

3 rnds
15 pvc dislocates
15 pvc hip ext
15 pvc ohs
15 pushups
15 kipping pullups - trying for chest to bar, not all
15 ghd hip & back extensions
15 ghd situps

squat therapy
3 x 10

Eva Claire Synkowski
07-23-2008, 05:10 PM
(rest week)

if: 15.5 hours, broke ~12

active rest

3 rnds
15 pvc dislocates
15 pvc hip ext
15 pvc ohs
15 pushups
15 ghd back extensions

squat therapy
set of 10, then moved the box closer and 3 x 5

Eva Claire Synkowski
07-25-2008, 03:10 PM
(rest week)

24 july: no if

25 july: if close to 21 hrs, broke ~1800

total rest

in theory, ill start working out again in the AM.

Eva Claire Synkowski
07-26-2008, 09:39 AM
if: 16.5 hours, broke at 1130

wod at 0800

should not have tried to do an AM fasted workout after a long fast yesterday. dragged through the whole thing and felt faint.

wu
1 k row
2 rnds:
15 pvc dislocates
15 pvc good mornings
15 pvc ohs
15 kipping pullups
15 pushups
15 ghd situps

wod
sn - heavy single - worked up to 110# (88%)
c&j - heavy single - worked up to 140# (90%)

then
tabata squats - 16-16-16-16-16-16-16-16
rest 1 min
tabata pushups - 7-7-7-7-7-7-6-4

abysmal on the pushups. the first 5 sets i finished 7 pushups in ~7 sec of work. and then rounds 6-8, i just hit muscular failure so fast. im going to try to add these in 1x/wk gant style - 6 rnds / max reps per round

Allen Yeh
07-26-2008, 10:42 AM
It's very hit or miss if I feel ok when I do a fasted workout. Not really sure about the surrounding factors here.

Eva Claire Synkowski
07-26-2008, 04:20 PM
It's very hit or miss if I feel ok when I do a fasted workout. Not really sure about the surrounding factors here.

yeah, this is the worst its been. 4 shots of espresso didn't help either! im guessing sleep / previous day nutrition play a role here.

Eva Claire Synkowski
07-28-2008, 05:37 PM
no if

rest day

Eva Claire Synkowski
07-28-2008, 05:39 PM
if: 16.5 hours, broke at 1000

wod at 1700

wu
3 rnds
15 pvc dislocates
15 pvc good mornings
10 burpees
10 kipping pullups


wod

fs - 3 x 3 - all sets at 140#
press - 3 x 3 - all sets at 90#

and then did cfb wod - 'randy' - 75 power sn for time (75#/55#)

6.27 with 55#

Eva Claire Synkowski
07-29-2008, 05:54 PM
no if

wod at 1700

wu
3 rnds
15 pvc dislocates
15 pvc ohs
15 20" box jumps
10 ghd hip extensions

wod

sn - heavy single - 95# x 2, 105# x 1 x 2, 115# x 1, 120x, 120# x 1 (96%)
c&j - heavy single - 115# x 2, 125# x 1 , 135# x 1, 140x, 140# x 1 (90%)(pwr cln)
thrusters - 3 x 7 - 95# for all 3 sets

totally lost right hand grip on 140# first clean attempt. too tired for second attempt and power cleaned it.

day 1: gant style tabatas - max each round for 6 intervals (3 min work)

squats (was timing for myself and others, didnt count reps)
rest 1 min
push-ups - something like 15-7-4-4-5-4

Eva Claire Synkowski
07-30-2008, 05:07 PM
if: 15 hours, broke at 1200

wod at 1700

wu
3 rnds
10 pvc dislocates
10 walking lunges
DROM - over the fence/under the fence, hip circles
10 SDHP with 1 pd
10 push press with 45#

wod
lunges - 5 each side x 5 - 95#, 105#, 105#, 115#, 115#

then 10 min - as many clean & jerks reps with 135#

20 reps

lost count, 20 minimum, may have been 22, and missed one. next time - full grace at 135#.

Eva Claire Synkowski
08-01-2008, 05:00 PM
[31 july 08: no if, and total rest day]

if: 16 hours, broke at 1030

wod at 1700

wu:
15 pvc dislocates
15 pvc good mornings
15 each side walking lunges
15 ohs - 45# bar
15 pushups
5 kipping pullups

wod -

bs (back to high bar oly style) - 3 x 3 - 150#, 155#, 155#
dl - 2 x 3 - 235# both sets, then heavy single - 255#

then little 'metcon' - although not timed
5 rounds
5 (each side) step ups (24" box) in 30# weighted vest + 45# bar on back
5 kipping pullups in 30# weighted vest

finished with
ring dips - 5 x 1 in 30# weighted vest

Eva Claire Synkowski
08-02-2008, 08:53 AM
if: 15 hours, broke at 11

wod at 0800

wu
1000 m row
DROM

wod
sn - ~90% x 1 x 5 - 115#
pp - 3 x 3 - 115#, 125#, 125# (surprised how hard 125# was, haven't been doing these enough)
jerk - heavy single - 145#, 155#, 165# (ok, but not getting head through fast enough)

Allen Yeh
08-04-2008, 06:28 AM
Nice rowing vids.

Eva Claire Synkowski
08-04-2008, 04:34 PM
thanks, allen! although the credit goes to jon, and, of course, concept 2. the rowing cert was really cool - especially getting out on a scull. waaay different than the erg, obviously.

*****

if: 17.5 hours, broke at 1200

rest day

Eva Claire Synkowski
08-04-2008, 04:36 PM
no if

wod at 1700

wu - DROM

wod
sn balance - heavy single - 95#, 100#, 105#, 110#, 115#
ohs - 3 x 3 - 125# all sets

then

"mini michael"
3 rnds
400 m run
25 ghd hip extensions
25 ghd situps

13.15

Eva Claire Synkowski
08-05-2008, 05:09 PM
if: 15.5-16 hours, broke at 1200

wod at 1700

wu - DROM

wod
push press - 5 x 3 - 115#, 120#, 120#, 125#, 125#
lunges - 5 x 3 each side - 125#, 125#, 130#, 135#, 140#

day 2 gant style tabatas -
6 rounds, max effort
pullups
rest 1 min
squats
rest 1 min
pushups

didn't keep track of exact scores. pushups were, unfortuanately, approx same as last week. (~15-7-4-4-4-4). id like to think they were affected by push press and tabata pullups.

Eva Claire Synkowski
08-06-2008, 04:59 PM
no if

wod at 1700

wu - DROM

wod

grace - 30 c&j for time - with 135#

10.20 - (ended up doing split jerks)

finally.

Derek Simonds
08-06-2008, 05:15 PM
Ok now I am really humbled. Super nice time on Grace and as Allen said very nice video's on rowing.

Leo Soubbotine
08-06-2008, 05:17 PM
Congrats!

Eva Claire Synkowski
08-06-2008, 07:06 PM
thanks derek and leo! pretty stoked about it; should have gone with the split sooner. much, much easier.

Leo Soubbotine
08-07-2008, 05:34 AM
Takes too long :D

Eva Claire Synkowski
08-08-2008, 07:00 PM
Takes too long :D

ha! ill get to that point, eventually.

*********

no if

rest day

Eva Claire Synkowski
08-08-2008, 07:01 PM
no if

wod at 1700

wu -

3rnds
10 24"box jumps
10 ghd hip extensions
10 ghd situps
10 kipping pullups
10 pushups

wod
dl - 5 x 5 - 215#, 220#, 220#, 220#, 225#

Eva Claire Synkowski
08-10-2008, 02:26 PM
if: 15 hours, broke at 1230

active rest day - pm oly seminar - snatch focus

way different snatch start position - much lower and more vertical. get torso back more in full extension.

Eva Claire Synkowski
08-10-2008, 02:29 PM
no if

active rest day - pm oly seminar - c&j focus

same thing, more vertical start. and need to focus on pulling the bar all the way up the hips.

*****

get yourself to an oly seminar with aimee and greg! definitely valuable.

Leo Soubbotine
08-11-2008, 07:44 AM
Been there, done that :D

Had some massive bruises on my legs after those two days.
Glad you liked it!

I'm very excited - Rip is coming to town in less than a month and Danny is getting his USAW International Coach status on Sept 15th.
He's going to his first international meet as a coach with Team USA to Peru in Sept.

And looks like we're going to Ft. Worth to attend Robb's Nutrition cert.

Very excited - going to be a really busy for a while with all these things.

Eva Claire Synkowski
08-12-2008, 04:14 PM
yeah, i have had the oppurtunity to be coached by greg a few times - but always good to go to a seminar.... things seem to degrade a bit working out on my own.

sounds like youve got a great line-up!

*******************

if: 15 hours, broke at 0900

active rest day - charity golf tournament

Eva Claire Synkowski
08-12-2008, 04:17 PM
if: 15.5 hrs, broke at 0815

wod at 1700

wu
2 rounds
dislocates
hip ext
ohs
ghd situps
deadhang pullups

wod

sn - 80% x 1 x 5 - 100# all reps (extended warmup working on new start pos... think i kept it for all the working sets. also have switched to a women's bar - not quite used to it yet)

then cfb just did 'grace' - so had to retest my time at 85#

2.39 - (pr by .27)

Eva Claire Synkowski
08-13-2008, 05:19 PM
no if

wod at 1700

wu - 1000 m row, DROM

ca wod inspired

push press - ~75% x 5 x 5 - 110# all sets
front sq - ~75% x 3 x 4 - 130# all sets

then - week 3 of this:
6-round max effort
tabata squats (didn't count, 16+/rnd)
rest 1 min
tabata pushups (around 16-8-5-4-4-4; slight improvement)
rest 30 sec
tabata ghd situps (something like 9-9-8-8-7-7)

Eva Claire Synkowski
08-14-2008, 03:48 PM
if: almost 15 hrs, broke at ~1100

wod at 1700

wu - 500 m row
3 rnds
15 dislocates
10 pvc good mornings
10 kte
10 thrusters - 45#

wod

lunges - 5 each leg x 5 - 125# all sets
thrusters w/ 95# - wanted 3 x 10 - got 9, 8, 8

finished with db ohs to work ROM
20# x 5 each side x 3

Eva Claire Synkowski
08-17-2008, 03:40 PM
15 aug: no if, rest day

16 aug: if - 15 hrs, unplanned rest day

Eva Claire Synkowski
08-17-2008, 03:44 PM
no if

wod at 1630

wu
3 rnds
15 dislocates
15 pvc good mornings
15 ovc ohs
15 24" box jumps
15 ghd back ext
5 deadhang pullups
15 push press- 45#

wod

db press - 5 x 3 - 40# dbs
db weighted split squat jumps - 5 each leg x 5 - 20# dbs, 25# dbs, 30# dbs for last 3 sets

then
21-15-9
box jumps - upper thigh - ~32"
push-ups

7.30

no speed awards today.

Eva Claire Synkowski
08-18-2008, 04:24 PM
if: almost 16 hrs, broke at 1030

wod at 1700

wu
2 rnds
200 m run
10 burpees
10 ghd situps
15 squats

DROM

wod
sn - 85% x 1 x 4 - 105#
c&j - 85% x 1 x 4 - 125#
(went for 85% at 135#, but still having issues with new start pos on cln - dropped to 125#)
sn dl - 110% (sn) x 3 x 3 - 140#

Eva Claire Synkowski
08-19-2008, 04:27 PM
if: 15 hrs, broke at 1030

wod at 1700

wu
4 rounds
250 m row
15 wallball - 14#
5 chin-ups

wod

2 pos sn (mid thigh, floor) - 5 x 2 - 60#, 60#, 75#, 75#, 75# - still working that new start position
ohs - 5 x 5 - 110# all sets, except 1st only hit 4 reps - lazy oh position

week 4 of 6-round ME tabatas:
pushups
16-9-7-5-4-4 (slight improvement)
rest 30 sec
squats
17-17-14-14-13-13 (worse)
rest 30 sec
rowing - damper 5
ended up rowing ~770 m in 6 rnds (2 min work)

thumb numbness is now radiating pain / tingling through arm and shoulder - and limiting c&j / fs for now. to ART dr tomorrow.

Allen Yeh
08-20-2008, 02:41 AM
Keep us posted on the thumb.

Eva Claire Synkowski
08-20-2008, 05:01 PM
Keep us posted on the thumb.

hey allen, thanks. have a couple of nerves tied up ART dr is going to try to hammer out. unfortunately, shes pretty booked - so it may be a slow rehab.

*********

no if

wod at 1700

wu
4 rnds
250 m row
10 thruster - 45#
10 box jumps - 20"

wod

"heavy" version of a main site wod

5 rounds
7 pullups
7 thrusters - 95#
7 burpees

13.05

prob not the best choice in light of arm issue, but needed a tough metcon today. all my weaknesses combined in one wod - perfect.

Eva Claire Synkowski
08-22-2008, 03:15 PM
no if

rest day

Eva Claire Synkowski
08-22-2008, 03:18 PM
if: 15 hrs, broke at 1200

wod at 1530

no time for the gym tonight -

wod

10 rounds
20 squats
10 pushups
10 flutter kicks (left + right = 1)

15.50

pleasantly surprised all pushup sets unbroken. too early to be seeing results from gant tabata program?

finished with some DROM

Adam Scheiner
08-22-2008, 05:48 PM
Hi EC,
I just watched the mic'd instructor rowing video. Great info I finally stopped racing back to the start and being that guy. I tried some TABATA rowing to see where my damper setting should be and I got some weird feedback. Oddly enough it was best at a 10 setting, is this at all normal? I know most people fall between 3-5 so I was just a little curious.

BTW your Grace time is scary, very scary:)

I would appreciate any feed back. Also a weird request, but your close to the source. If you don't mind please give Mike Lynn a big hug for me when you see him and tell him that it was sent from me, from my parents to him and his family. He is a close family friend and I think you know Mike would appreciate the Ninja like secretive communication:D

thank you,
Adam Scheiner

Eva Claire Synkowski
08-23-2008, 08:11 AM
Hi EC,
I tried some TABATA rowing to see where my damper setting should be and I got some weird feedback. Oddly enough it was best at a 10 setting, is this at all normal?

hey, adam. from what i understand, damper settings not only vary person to person, they also vary depending on distance. the "3-5" rule is good for the rower at the gym that gets used by lots of people for every type of distance. generally, (although not true for everyone), the rule is the shorter distance the higher the damper setting. so, im actually not surprised for something like tabatas you liked 10. short intervals, high power output. however, i would be surprised if you liked 10 for your 5k time. still possible, but less likely.


BTW your Grace time is scary, very scary:)

ha, thanks. men's weight or women's weight?


If you don't mind please give Mike Lynn a big hug for me when you see him and tell him that it was sent from me, from my parents to him and his family.

haven't seen mike in a while, but ill pass on the message when i do.

Eva Claire Synkowski
08-23-2008, 08:15 AM
if: close to 16 hrs, broke at 1030

wod at 0900

5 mile road race to support the troops

38.15

guess i can't be too upset (7.39 pace), given lack of long metcon or running in the last year+. in my former running heyday, ive finished 5 mi in 35 flat.

DOMS will be high with this.

Adam Scheiner
08-23-2008, 04:00 PM
hey, adam. from what i understand, damper settings not only vary person to person, they also vary depending on distance. the "3-5" rule is good for the rower at the gym that gets used by lots of people for every type of distance. generally, (although not true for everyone), the rule is the shorter distance the higher the damper setting. so, im actually not surprised for something like tabatas you liked 10. short intervals, high power output. however, i would be surprised if you liked 10 for your 5k time. still possible, but less likely.

Will have to test out the lower settings with the 5k(might be a lot of 5ks :( ), I've been trying to break 19 minutes for almost a year with a 10 or an 8 setting. Breaking 20 minutes only took me three weeks from when I first started, then i hit a wall. Thanks for the info EC.


[QUOTE=ha, thanks. men's weight or women's weight? [/QUOTE]

The mens weight, crazy strong. I visited you guys back in January and I remember seeing you jerking 135# for a single, although you might have been working up to something higher, either way I remember asking Mike who was that women and why can't I lift that much.

Eva Claire Synkowski
08-24-2008, 12:30 PM
Will have to test out the lower settings with the 5k(might be a lot of 5ks :( ), I've been trying to break 19 minutes for almost a year with a 10 or an 8 setting. Breaking 20 minutes only took me three weeks from when I first started, then i hit a wall. Thanks for the info EC.

yeah, that is a lot of 5ks! ive only rowed 2K-5k distances at around 4-5. ive never tried the longer distances at higher dampers... largely because i just dont row that often, or that long. as long as you like rowing, and do it often enough - id just pull your next 5k at a 4. see what happens.


The mens weight, crazy strong. I visited you guys back in January and I remember seeing you jerking 135# for a single, although you might have been working up to something higher, either way I remember asking Mike who was that women and why can't I lift that much.

ha, thanks - but im sure you can lift that much.

*******************************************

no if

rest day

Arien Malec
08-24-2008, 01:05 PM
yeah, that is a lot of 5ks! ive only rowed 2K-5k distances at around 4-5. ive never tried the longer distances at higher dampers... largely because i just dont row that often, or that long. as long as you like rowing, and do it often enough - id just pull your next 5k at a 4. see what happens.

There's some good stuff in the CFJ back issues on this, and some rather long threads in the CF forum. The elite rowers tend to do distance at lower damper settings, and sprints at slightly higher settings, but 6 is considered a high setting for a big guy, even for 2K or sprint events, and forget distance events.

I found, by playing around with it, that pulling at high damper speeds just compensates for poor form, at the risk of lower back issues. If you've got a poor catch, the higher damper settings help you go faster, but if you've got a good catch, you can row better on the lower settings.

Eva Claire Synkowski
08-25-2008, 04:38 PM
great stuff, arien. thanks!

*****************

no if

wod at 1700

wu
4 rnds
250 m row
10 pushups
10 wallball - 20#
10 ghd situps

wod

snatch - hvy single - 115#, 120#, 125#, 130# (5# pr), 135x
jerk - hvy single - 145#, 155#, 165#, 175x
fs - hvy single - 145#, 155#, 160x

Eva Claire Synkowski
08-27-2008, 05:08 PM
no if

unplanned rest day

Eva Claire Synkowski
08-27-2008, 05:12 PM
no if (not enough sleep this week)

wod at 1700

wu - 1000m row, DROM

needed desperately to work on new start position for clean, so...
pwr cln + push jerk x 5 reps - 75#, 85#, 95#, 105#, 115#, 125#, 135#

then wk 5 of max effort 6 round tabatas

pushups
17-7-7-4-5-4 (slight improvement)
no rest
squats
17-16-16-13-16-12 (worse)

Eva Claire Synkowski
08-28-2008, 05:44 PM
if: 17 hrs, broke at 1330

wod at 1700

wu
DROM then
2 pos cln + 2 push press x 5 at 75#

wod
push press - 3 x 3 - 120#, 125#, 125#
superset w/
high bar bs - 3 x 3 - 155# all sets

then
4 rnds
250 m row
5 thrusters - 95#

8.49

row pace <1.45/500m, thrusters unbroken... but deliberate.

Eva Claire Synkowski
08-29-2008, 05:12 PM
if: 15 hrs, broke at 1200

wod at 1700

wu
3 rnds
400 m run
10 burpees

then DROM

wod
fs - 90% x 2 x 5 - 145# for all 5 sets
rdl - 3 x 5 - 155#, 175#, 185#
jerks - 75% x 2 x 5 - 130# for all 5 sets (trying to work speed)

havent done rdl's in a while. should have done all work sets at 185#+

Arien Malec
08-29-2008, 05:36 PM
havent done rdl's in a while. should have done all work sets at 185#+

I always think things like that with RDLs, then the DOMS the next day teaches me otherwise.

Eva Claire Synkowski
08-30-2008, 08:18 AM
arien - good point. no doms (yet), although would have been likely if all working sets at 185#. i need to add them in more.

*******************************

if: 15 hours, broke at 1200

wod at 0800

wu - 1000m row, DROM

sn - heavy single - only up to 115# today
c&j - heavy single - only up to 125#

think i was fairly tired from last night.

then did heavy-power elizabeth

15-12-9
power clean - 135#
ring dips

20.01

dips never seem to get easier. wanted to work power cleans - think im feeling better in the new start position and moving (relatively) quickly. ART appt tuesday cant come fast enough.

Eva Claire Synkowski
08-31-2008, 03:05 PM
if: 16 hrs, broke at 1100

wod ~1530

track workout

wu
800 m jog, DROM, then 2 x 200m 80% efforts

wod

4 x 400m sprints (walk ~200-300 m rest in between)
1.19, 1.20, 1.21, 1.21
then

4 x 200m sprints (walk 200 m rest in between)
.38, .36, .36, .36

finished with
50 pushups (sets 15, 10, 10, 8, 7)

Eva Claire Synkowski
09-02-2008, 04:26 PM
no if

rest day

Eva Claire Synkowski
09-02-2008, 04:28 PM
if: 16 hrs, broke at 1000

wod at 1900

little time today, minor DROM, then

20-19-18-.....-3-2-1
squats
pushups

26.28

should have scaled the pushup volume better so that they didnt limit the metcon.

Allen Yeh
09-03-2008, 05:39 AM
How did the ART appointment go? Any help?

Eva Claire Synkowski
09-03-2008, 05:16 PM
well, we're making progress, but there's still pain. apparently, ive got some pretty nice scar tissue surrounding the elbow - which is manifesting itself in various places. numbness in the thumb is pretty much gone, radiating pain under the shoulder blade is gone - but elbow pain and front of the deltoid soreness has become an issue in the last couple weeks (esp in rack position, and jerks). i def need a few more sessions ... but we're on track.

****************************************

no if

very limited workout time due to red sox traffic. sigh.

wu - 2 rnds: 10 bs w 45#, 10 press w 45#, 10 (total) lunges w 45#

wod
press - 5 x 5 - 85#, 85#, 90#, 90#, 95#
lunges - 5 x 5 each side - 125#, 125#, 135#, 135#, 140#

Allen Yeh
09-04-2008, 01:44 AM
Sweet.

Eva Claire Synkowski
09-04-2008, 04:37 PM
no if

wu
4 rnds
250 m row
10 22" box jumps
10 1 pd kb swings
10 pvc ohs

wod
sn - doubles - 75#, 75#, 85#, 95# (one pwr), 95# (one pwr), 105#, 110#
c&j - doubles - 95#, 95#, 115#, 125#, 130# (one pwr cln), 130#

Eva Claire Synkowski
09-06-2008, 09:14 AM
no if

rest day

Eva Claire Synkowski
09-06-2008, 09:18 AM
no if

wod at 0800

wu
3 rnds
10 pvc dislocates
10 pvc ohs
10 kipping pullups
10 pushups

wod
sn - hvy single - 115#, 120x, 120x, 120x
c&j - hvy single - 135#, 145#, 150# (pwr cln)
fs - hvy doubles - 125#, 135#, 145#

then 'kelly' - 5 rnds/ 400m run, 30-20" box jumps, 30 wallball-14#

29.20

this getting back into crossfit shape is going to be tough. plan is 2 oly days, 2 CF only days, 1 asst lifts per week.

Eva Claire Synkowski
09-07-2008, 04:53 PM
if: 18 hrs, broke at 1230

rest day

Eva Claire Synkowski
09-08-2008, 04:26 PM
no if

wod at 1645

wu
4 rnds
200 m jog
10 ghd situps
20 squats
5 ring dips

wod
sn - doubles - 75#, 85#, 95#, 105#, 110#, 115#
c&j - doubles - 95#, 95#, 115#, 125#, 135#
fs - doubles - 125#, 135#, 145#, 150#

deadhang pullups (rings) - max x 3 - 7,6,6

Eva Claire Synkowski
09-09-2008, 06:44 PM
if: 15 hrs, broke at 1100

wod at 1700

wu
1000 m row, DROM, pwr cln + jerks

wod

this other female at cfb can do "men's grace" too- so we filmed it to submit to hq. we'll see if it makes the cut!

finished in 10.05 (15 sec pr). done with that for awhile.

Leo Soubbotine
09-09-2008, 06:57 PM
you're obsessed with that wod aren't you ? ))

What do you think of adding some more heavy back sq/dl in your workouts?
Good luck on getting the vid on main page! That would be cool.

Eva Claire Synkowski
09-10-2008, 03:35 AM
well, it would have already been put to rest if i had a camera the first go round!

i think its a good idea. past couple months have been sort of unfocused.... which is fine, cause that's what i needed.

new plan i decided on last wk is 5 wods/wk:
2 days - OLY (day 1: hvy doubles in sn, c&j, fs; day 2: hvy singles in sn, c&j, and double in fs)
1 day - assistance strength lifts (squat / dead / press)
2 days - CF

i was thinking assistance lifts would me mostly BS, DL, and PP - although ohs and hvy jerk singles will likely find there way in too. at your suggestion, may also switch one of the front sq on oly days to back squats.

Allen Yeh
09-10-2008, 05:52 AM
I'd say that jerks and push press (clean or snatch grip width) would be swappable but I definitely wouldn't swap out BS or DL for OHS's. IMO OHS's will go up as everything else goes up. I went from 135 x 5 to 195 for 2 without any extra OHS'ing other than using them in my warmup. Then today I hit 205 for 1 and I haven't done ANY heavy OHS'ing since Feb/March. What I have been doing is a lot of FS's and other stuff to help solidify my overhead position.

Leo Soubbotine
09-10-2008, 06:05 AM
I agree with Allen - unless your OHS is weak and is your limiting factor in the snatch - better off not doing a lot of it. Snatch balance is a better alternative in most cases especially if you know you like to power most of your lifts.

Eva Claire Synkowski
09-10-2008, 05:23 PM
Then today I hit 205 for 1 and I haven't done ANY heavy OHS'ing since Feb/March. What I have been doing is a lot of FS's and other stuff to help solidify my overhead position.

nice!

yeah, ohs were only going to be 1 time every other week (where squatting (fs/bs) will occur 3 times per week). its to throw in to keep things interesting. basically, i think i need a formal SS style program - esp for squats, but i never really enjoy set "programs" enough to make it past two wks. in the end my progress is slower, but if im not having fun... why go?

********************************

no if

wod at 1700

cfb wod today

1 mile run
50 pushups
800 m run
50 situps
400 m run
50 kb swings (1.5 pd/1 pd)
200 m run
50 thrusters (30# dbs / 20# dbs)

27.22 with 1 pd, 20# dbs

then
bs - 60% x 10 x 3 - 110# for the 3 sets

Eva Claire Synkowski
09-11-2008, 04:34 PM
no if

wod at 1700

wu
3 rnds
500 m row
400 m run

wod
bs (high bar)- sets of 5 - 95#, 125#, 145#, 155#
dl - sets of 5 - 135#, 185#, 215#, 235#
press - sets of 5 - 75#, 85#, went for 95# but too smoked from wks activities

deadhand pullups (rings) - max x 3 - 7,4, 5

Eva Claire Synkowski
09-13-2008, 08:19 AM
if: 15 hours, broke at 1200

rest day

Eva Claire Synkowski
09-13-2008, 08:27 AM
if: 15+ hours, broke around 11

wod at 0800

wu - 1000m row, DROM

wod
sn - hvy single - 105#, 110#, 110# (first one was ugly), 115#, 120#, 125x (tried to save it off the knees), 125#, 135x (gave new pr a shot)
c&j - hvy single - 125#, 135#, 145# (i think thats my 1 RM full squat cln), 150# (pwr cln)

fs supersquat style - 20 reps @ 95# - we'll see if i stick with this

deadhang pullups (rings) - max x 3 - 8,5,4

then

6-round max effort tabatas, scores may be off slightly
pushups
15-8-6-5-4-4
no rest
squats
16-15-15-14-14-14
about 30 sec rest
rowing - damper 4
about 30 sec rest
ghd situps
10-8-8-8-8-7
about 30 sec rest
rowing - damper 4

letting the volume run high, havent been sleeping well.

Derek Simonds
09-14-2008, 10:04 AM
Your workout from the 10th looks like fun. I might throw that in this week. I have been feeling the need for speed. Ending with thrusters is major suck-ola though.

I wanted to show your Grace vid to one of the guys that works out with me. Did it make the main page or is up somewhere else. Once again really nice time.

Eva Claire Synkowski
09-14-2008, 11:23 AM
hey derek! the 10th workout wasnt that bad (although, thrusters at the end are the worst). once wods are over 7-10 minutes, imo, it really becomes a management game. assuming some CF-esque baseline fitness, very much a "cardio" workout. not putting it down.... its just not quite the same as fran or helen, for example.

as for the video, jon (from www.againfaster.com)'s media guy, pat, submitted it to HQ on friday. im not completely sure on the exact status. sometimes vids are played months after they are made! and since we'd love for HQ to run it, we won't be posting it elsewhere. or at least until we know whether or not its in the que.

********************************

no real if - low carb energy drink before the wod, but it wasn't enough

meal around 1330, 16+ hrs

wod at 0930

wu - 2000m row, DROM

wod
bs (high bar) - 5 x 5 - 145# all sets - this was very tiring for me.
push press - 5 x 3 - 115#, 120#, 120#, 125#, 125#
clean deadlift - 3 x 5 - 175#, 175#, 175# - finally liking the new start position.

finished with our 1 mile loop. should have timed it, pace felt pretty good.

Eva Claire Synkowski
09-15-2008, 04:25 PM
if: 15 hrs, broke at 1000

wod at 1700

wu
3 rnds
400 m run
10 pvc shoulder rolls
10 pvc good mornings
10 pvc ohs
10 ghd back extensions
10 abmat situps
5 deadhang chinups

then - skill work
3 sets
30-60 sec handstand hold
5 muscle-up ring rows (thanks leo!)

wod - did "the chief" -
AMRAP in 3 min - 5 total rnds (1 min rest btwn rnds)
3 power cleans - 95#
6 pushups
9 squats


rounds:
5
4
4
3 + 3 PC
3 + 3 PC

Eva Claire Synkowski
09-17-2008, 04:45 PM
if: 17 hrs, broke at 1330

rest day

Eva Claire Synkowski
09-17-2008, 04:49 PM
if: 15 hours, broke at 1200

wod at 1700

wu - 750m row, DROM

wod

fs - 20 reps @ 100# - amazing how difficult this is for me

then wanted to do doubles of sn / c&j - but didn't eat enough today; failed at 95# sn a few times and decided to move on.

sn dl - 5 x 5 - 105#, 115#, 115#, 125#, 135#

and

4 rnds
10 weighted pushups - 35# plate on back
25 abmat situps
5 deadhang chinups

just cycled through - did not time.

Gant Grimes
09-17-2008, 08:45 PM
Nice work on Grace. Respect.

Arien Malec
09-17-2008, 09:16 PM
Nice work on Grace. Respect.

Check out the CF home page....

Pretty awesome work.

Derek Simonds
09-18-2008, 01:59 PM
Yes you are a studette and now a celebrity :D Congrats on getting the video up so quickly.

Eva Claire Synkowski
09-18-2008, 04:53 PM
thanks guys! there's already women posting times half of mine, and real lifters like aimee would do this in about 90 seconds... so still got a ways to go, but it was fun!

******************

no if

wod at 1700

wu
3 rnds
200 m jog
20 doubles unders
15 ghd hip extensions
10 shoulder rolls
15 pvc ohs
5 deadhang pullups

wod
sn - doubles - 75#, 85#, 95#, 105#, 110x, 110x, 110#, 115#, 120x
c&j - doubles - 125#, 135# - cleans arent feeling good. think i need to play with a wider grip in this lower start
jerk - single - 145#, 155#, 165#, 175x
fs - doubles - 135#, 145#, 145#, 150#

max effort 6-round tabatas
tabata squats
18-17-17-17-16-16 - pleased with this
tabata pushups
17-8-5-5-5-5 - not pleased with this

Eva Claire Synkowski
09-19-2008, 05:33 PM
if: 16 hrs, broke at 1200

wod at 1700

wu
750 m row, DROM

wod
technique work
2 pos cln at 65# x 2 x 5
wider grip and rack position - felt good.

then
bs (high bar) - 5 x 5 - 150# all sets

then made up a CFB wod from earlier this week

5 rnds
15 push press (135#/85#)
400 m run

15.00 with 85#

one of these weeks ill actually get to do the program i outlined.....

Eva Claire Synkowski
09-21-2008, 07:56 AM
(md)

no if, rest day

Eva Claire Synkowski
09-21-2008, 08:10 AM
(md)

no if

wod at 1000

10 rounds
20 squats
10 pushups

12.38

kept pushups unbroken, but had to take extra rest time before each set

then did

100 lunges (each step was 1 rep) - did in one set

finished with DROM and stretching

Eva Claire Synkowski
09-23-2008, 04:47 PM
if: almost 16 hours, broke close to 1300

rest day

Eva Claire Synkowski
09-23-2008, 04:51 PM
if: 15 hours, broke at 1330

wod at 1700

wu
3 rnds
500 m row
10 wallball - 20#
10 ohs - 45# bar
10 push press -45# bar
10 sdhp - 1.5 pd

wod
sn - doubles - 75#, 85#, 95#, 105#, 115#, 120#
second rep at 120 was dicey, but glad to >90% for a double
c&j - doubles - 115#, 125#, 135# (pwr cln 2nd rep), 135# (pwr cln 2nd rep)
fs - 5 x 3 - 125#, 125#, 130#, 135#, 135#

deadhang (rings) pullups - max x 3 - 8, 6, 5

Eva Claire Synkowski
09-24-2008, 05:04 PM
no if

wod at 1700

wu
1000 m row
DROM

wod
bs (high bar) - 5 x 5 - 160# all sets. apparently this should have been at 155# if following +5# every session. this was tough for me, so may repeat at 160# again next session.

then CFB metcon

AMRAP for 20 min
15 wallball (20#/14#)
15 20" box jumps
15 pullups

6 rounds on the dot w 14# ball.

its about time i starting adding high rep pullups back in.

Eva Claire Synkowski
09-25-2008, 06:26 PM
no if

wod at 1700

wu
DROM, mixed with 3 rnds of 10 ghd situps, 10 ghs hip extensions

wod
fs - 20 reps at 105# - broke at 15 reps, mostly due to wrist pain, then did remaining 5 reps. will have to try this again
cln deadlift - 3 x 5 - 185#, 185#, 185#
bench press - 125# x 5, 135# x 3, 140# x 2, 145# x 1, 155x, 155# x 1, 160# x 1 (pr), 165# x 1 (10# pr)

so an rx'd linda is a long, long way off.

Eva Claire Synkowski
09-26-2008, 03:58 PM
no if (no sleep)

wod ~1730

we had to do our FGB III fundraiser event tonight due to barbell cert this wkend.

fight gone bad, womens rx'd (55# sdhp/pp, 14# wb to 8 ft target)

338 (+20 pr)

the 8 ft target makes a big difference (usually go to 10 ft).

Eva Claire Synkowski
09-29-2008, 04:18 PM
no if

rest day

Eva Claire Synkowski
09-29-2008, 04:20 PM
no if

was supposed to be a rest day, but did some work with rip on split snatches and split cleans

split sn - up to 105#, failed a few times with 115#
split cln - up to 160# (5# cln pr)

i think ill play around with the split clean more, and stick to the sqaut snatch.

Eva Claire Synkowski
09-29-2008, 04:23 PM
no if

wod at 1700

wu
3 rnds with reps of 21-15-9
400 m run
ghd situps
wallball - 20#
box jumps - 24"

wod
bs (high bar) - 5 x 5 - 160# all sets
press - 3 x 3 - 85# all sets
dl - 185# x 5, 215# x 5, 235# x 5

pretty sore today. not sure if from fgb or split oly lifts yesterday. everything felt very heavy and press was well below where it should have been.

Leo Soubbotine
09-29-2008, 04:56 PM
Congrats on the clean pr.

I did split cleans and squat jerks for fun a while back.
Danny wanted to kick my ass and told me I can't lift that way at his gym :D

Stopped pretty quick - squat clean is much more fun and much stronger.

Eva Claire Synkowski
09-29-2008, 05:32 PM
thanks! until my front squat improves... im going to work with it. my power cln pr before yesterday is higher than my squat clean pr (155# vs 145#). and now, my split cln pr is higher than my front squat (160# vs 155#). and my jerk is 175#, so its obviously the fs that is limiting me. im working on it - but strength doesnt come quickly!

Leo Soubbotine
09-29-2008, 06:47 PM
cut out some metcons and start training 3 days/wk squatting every session. Squat strength will come quick.

Eva Claire Synkowski
09-30-2008, 06:06 PM
if: 15 hrs, broke at 1115

wod at 1700

wu
3 rnds
500 m row
10 kipping pullups
10 45# pushpress
10 ghd hip extensions

wod
sn - doubles - 85#, 95#, 105#, 115#, 120x
fs - 5 x 5 - 115#, 120#, 120#, 125#, 130#
push press - 5 x 3 - 115#, 120#, 120#, 125#, 125# x 2

finished with
3rnds
1 min handstand hold
5 ring dips

Eva Claire Synkowski
10-01-2008, 05:00 PM
no if (got to get sleep back on track!)

wod at 1715

did yesterday's CFB debacle:

1 mile run
5 rounds of 'cindy'
400 m run
5 rounds of 'cindy'
1 mile run

32.36

Derek Simonds
10-02-2008, 04:16 AM
Yesterdays WOD looks kind of fun kind of nasty.

I am working my way up to Man Grace. I did 115 LB's Tuesday in 6:40. Debilitating is all I have to say. Two more weeks and I am going for the whole enchilada. Every time I waver I just think of you motoring through in your video.

Eva Claire Synkowski
10-02-2008, 04:10 PM
derek -

yes, it was. im trying to regain some of my former metcon capacity! slow road back.

i saw that in your log. im confident ill be giving you a congrats in a couple wks!

*******

if: 15 hrs, broke close ~12

wod at 1700

wu - 2000m row

wod
highly scaled 'linda' (i.e., for 125# person)

10-9-8-7-6-5-4-3-2-1
deadlift - 185#
bench press - 125#
sq clean - 95#

29.43

first attempt with any version of linda. im not sure how soon ill be trying that again.

Allen Yeh
10-02-2008, 05:12 PM
Linda = suck....I still remember my first experience with it, my 2nd girl workout ever. Horrible.

Eva Claire Synkowski
10-04-2008, 09:37 AM
yeah, i would imagine rx'd is a pretty hefty dose! rx'd is out of reach for me on any of the lifts for 55 reps, but most problematic is the bench. surprisingly (to me), i wasn't sore. ill try again in a couple months, bumping my "bw" up 10#.

***************************************
3 oct 08

no if; rest day

***************************************
4 oct 08

if: ~15 hrs, broke around 12

wod at 0800

wu - 1000 m row
2 rounds
dislocates/shoulder rolls
15 pvc ohs
15 pvc hip extensions
15 pushups
15 kipping pullups
15 ghd back ext
15 abmat situps

wod
muscle snatch - hvy single - 85#, 95#, 100#, tried 105# - but it was a pwr sn
fs - 5 x 5 - 120#, 120#, 125#, 130#, 130#
push press - 5 x 3 - 120#, 125#, 125#, 130#, 130# - felt light today
jerk - hvy single - 145#, 155#, 165#, 170x, 170#, 175x, 175# (5# pr), 180# (with slight pressout), 180x, 180x

think i would have hit a clean 180# if i was more fresh. i thought 175# was a previous 1RM - turns out i had only hit 170# before.

Eva Claire Synkowski
10-06-2008, 04:06 PM
no if

rest day

Eva Claire Synkowski
10-06-2008, 04:09 PM
if: 15 hrs, broke at 1100

wod at 1700

wu - DROM

wod
sn - hvy single - 105#, 110#, 115x, 115#, 120#, 125#, 130x, 130x, 130x (current 1 RM) and pretty close misses
bs (high bar) - 5 x 5 - 165# - very, very tough
dl - 145# x 5, 185# x 5, 225# x 5, 245# x 5

the squats were a slow grind for me. 30-45 sec rest between reps 3 and 4 and 4 and 5 on all sets. will stay there for next bs session.

Eva Claire Synkowski
10-07-2008, 04:26 PM
if: 15 hrs, broke ~1130

wod at 1700

wu - 5 min rowing, 20 sec on/10 off intervals

then DROM

wod

desparately needed to work on cln technique (been cutting full ext short)
75# muscle cln + hang pwr cln + hang cln x 2 x 5

then
fs - 5 x 5 - 125#, 130#, 135#, 135#, 135# superset with
push press - 5 x 3 - 125#, 125#, 130# x 2, 125#, 125#

then CF wod from awhile back

800 m run
21 shoulder press - 95/65#
800 m run
21 push press - 95/65#
800 m run
21 push jerk - 95/65#

15.55 with 65# - disappointed i had to break up the presses, but hopefully that was a result of the strength work

Eva Claire Synkowski
10-08-2008, 04:53 PM
no if

wod at 1700

wu - 5 min rowing, 20 sec on/10 off intervals

then DROM

wod from CF main site a few days back

5 rounds
135# deadlift, 15 reps
135# hang power clean, 12 reps
135# front squat, 9 reps
135# push jerk, 6 reps

went with 95# - 15.55

Arien Malec
10-08-2008, 05:30 PM
wod from CF main site a few days back

5 rounds
135# deadlift, 15 reps
135# hang power clean, 12 reps
135# front squat, 9 reps
135# push jerk, 6 reps

went with 95# - 15.55

Ouch. I still remember the 21-18-15-12-9-6-3 rounds @ 95#. That was brutal.

Eva Claire Synkowski
10-09-2008, 05:06 AM
Ouch. I still remember the 21-18-15-12-9-6-3 rounds @ 95#. That was brutal.

of deadlift / hang power clean / front squat /push press? that sounds awful!

Arien Malec
10-09-2008, 10:31 AM
of deadlift / hang power clean / front squat /push press? that sounds awful!

The worst of it was that as originally posted, it was hang squat clean, requiring double the front squats, which is how I did it, until my legs and grip gave out.

http://www.crossfit.com/mt-archive2/002788.html

OK, I overstated by 9 rounds. Regardless, it was really really bad.

Eva Claire Synkowski
10-09-2008, 03:50 PM
i think i might skip that one.

*********

if: 15 hrs, broke at 1200

needed a rest day, but schedule pushed that until tomorrow. nothing was moving well.

wu
3 rnds
400 m run
10 kipping pullups
10 burpees

sn - hvy single - 105#, 115#, 125x, 125x, 125x
deadlift - 145# x 5, 185# x 5, 225# x 5 - attempted 245# but didn't have it today

Eva Claire Synkowski
10-12-2008, 08:03 PM
if: 15 hours, broke at 1400

rest day

Eva Claire Synkowski
10-12-2008, 08:04 PM
(xf cert, toronto)

if: 16 hrs, broke at 1300

wod at 1700

"mr. joshua"
5 rnds
400 m run
30 ghd situps
15-250# deadlifts

28.15 with 185# deads

Eva Claire Synkowski
10-12-2008, 08:05 PM
(xf cert, toronto)

no if

active rest

press - 85# x 5 x 3, 95# x 1 x 2

Eva Claire Synkowski
10-14-2008, 02:39 PM
not feeling great - tired and worn down. took rest days. DOMS through core is pretty bad from 'mr. joshua'

15 hrs ifs, breaking at 1400 and 1000, for mon & tues, respectively

Eva Claire Synkowski
10-15-2008, 05:16 PM
no if

wod at 1700

wu - 750 m row, DROM

wod

fs - 5 x 5 - 125#, 125#, 130#, 130#, 135#
push press - 5 x 3 - 120#, 120#, 120#, 125#, 125# x 2

20# weighted vest deadhang pullups (rings) - 3,2,2,2,2
20# weighted vest ring dips - 1,1,1,1,1

still a little lackluster today.

Eva Claire Synkowski
10-16-2008, 04:23 PM
no if

wod at 1700

wu
3 rnds
10 pvc dislocates
10 pvc hip extensions
10 pvc ohs
10 24" box jumps
10 (each leg) walking lunges
10 push press + 5 push jerk - 45# bar
10 kipping pullups

wod

sn dl - 5 x 3 - 145#, 145#, 155#, 155#, 160#
step ups - 5 (each leg) x 5 on 20" box - all sets at w/ 105# on back

GHR - 5 x 5 - first time with these. they are tough! didn't get body vertical, and used hands at the end for assistance.

overall - still tired and not feeling 100%.

Eva Claire Synkowski
10-19-2008, 05:54 PM
if: 15 hrs, broke at 1000

rest day

Eva Claire Synkowski
10-19-2008, 05:57 PM
(xf brooklyn cert)

if: 15-16 hrs, broke around 1430

wod at 1200

did 'caroline' - from SF CF

10 power cleans - 185#/135#
500 m row
15 power cleans
750 m row
20 power cleans
1000 m row

19.00 with 135#

Eva Claire Synkowski
10-19-2008, 05:59 PM
(xf brooklyn cert)

if: 15-16 hrs, broke ~1630

wod at 1200

sn - hvy single - hit 110#, but missed 115# a couple times. v slow today
c&j - hvy single - 135#, 145#, 150#, 155#, 160#, 165# (5# pr)

all pwr cleans after 135#

Leo Soubbotine
10-19-2008, 06:08 PM
This one looks shotty:

10 power cleans - 185#/135#
500 m row
15 power cleans
750 m row
20 power cleans
1000 m row

Eva Claire Synkowski
10-20-2008, 04:31 PM
evidently, it's k starrett's creation - a namesake wod for his second daughter. boz suggested i give it a go. it is by no means "easy" - but heavy power cleans and rowing is a combination i don't mind!

********************************************

no if

wod at 1700

wu
2 rnds
250 m row
10 ghd hip extensions
10 abmat situps
10 20# wallball
10 2 pd deadlift

pretty tired - kept things simple. hope to be back on track tomorrow.

fs - 125# x 5, 135# x 5 x 2, 140# x 2, 145# x 2, 150# x 2
press - 85# x 5 x 3, 90# x 2, 95# x 2, 100x

Allen Yeh
12-04-2008, 06:08 AM
Just a note to see how things are going?