Lauren Pryor

Event 2:

Row 2000m, 50 pistols, 30 Hang Cleans 135lbs – 14:08

Not to completely replay the same order of events of last regional, but post HSPU wod, I knew I had to kick it up on this one. I was going to pace the row and the pistols (which felt pretty good) and then just give it all on the hang cleans. I wanted to break them up into sets of 5, and from what I remember this was accomplished (there may have been a 6/4 combo in there) They felt awesome tho. Looking back on both of these workouts (event 1 and 2) I am wondering how much of a mental aspect was a factor. Overall, I think I need to up my confidence (and yes ability too) in the gymnastic moments.

Event 1:

Diane – 21-15-9 reps for time Deadlift 155lb Handstand Push-ups – 9:00 min cut off.

Ummmm ok so MORE hand stand push-ups? Awesome. Totally brought back some memories, wasn’t it about a year ago where I stood standing toward a wall, jack hammering my head into the ground, while people cheered? oui. And here I was again. I HAD to get the 21, or no more games for me. The year of training, just gone on 21 HSPU. I wasn’t going to let THAT happen. I had to pace it, once the HSPU goes, its take a lot to recover the shoulder to get some more out. So that’s what I did. And I managed to get the 21 out (in 9 min) whoo hoo. HSPU are so mental for me. Some days they are on, and others, not so much. That morning they were probably somewhere in between. My tummy felt horrible though!!! Nerves!!!

My other long limbed friends made it too!! One down, 5 to go!!!

Here I am dead lifting. Wearing my lucky headband!!!

Crossfit Games Open – 12.3

as many rounds in 18 min:
15 box jumps – 20″
12 push press – 75#
9 toes to bar

9 rounds, 15 Box jumps.

Felt good after this one. The Toes to bar were definitely the limiting factor. Push press/jerk and box jumps went unbroken. I could have been faster on the transition from one to the other. Overall I felt aggressive and confident that I did what I could.

Triceps and hip flexors were majorly fatigues after this one, which I didn’t really feel until warming up for my Saturday workout.

Saturday
10 minutes of work @ high aerobic effort:
Row 300m
20 Wall Balls – 14#
4 rounds + 150 row

–10 min recovery

10 minutes of work @ high aerobic effort:
Row 300m
15 SDLHP – 55lb
4 rounds +200 row

–10 min recovery

10 minutes of work @ high aerobic effort:
Row 300m
10 Push-up Burpees
4 rounds +150 row

Sunday – CP – Clean and Jerk intense + Snatch intense + MAP Single
A. Squat Clean Cluster, 1.1.1.1.1 x 3 sets, 5-7 min 145, 155, 165
B. Power Snatch. Squat Snatch. OHS, 1.2.3 x 3 sets, 5-7 min 95, 95, 95 – hips and shoulders felt smashed focused mainly on form.
C. 30 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 80% – completed.

More about bacon?

Or just smell like it?

5:00pm.  Go Time!

Friday – Open 12.2
Had a good time at Crossfit 403 in Airdrie!
Great atmosphere! Big thanks to Heather for having us out there!!!

continuous amrap in 10 min:
30 snatch – 45#
30 snatch – 75#
30 snatch – 100#
max snatch – 120#

Completed 85 reps.
My lower back was super tight and sore. Paced the first sets of 30 as planned.
Was going for the 90 reps and totally would have helped in my placing.

Currently sitting at 70th. I need to get up to top 60th to make it to Regionals.( 7 Weeks and 5 Days away, if you wanted to know)

Saturday my back felt good to go. Not super fatigued.

Saturday
10 minutes of work @ high aerobic effort:
10 Toes to Bar
20 Walking Lunges
30 Double Unders

7 rounds plus 10 T2B
–10 min recovery
10 minutes of work @ high aerobic effort:
10 Push-ups
20 KBS – 16kg
30 Box Jumps – 14″
4 rounds plus 10 PU, 7KBS

Sunday fun day up at Optimum Performance Training

Sunday – CP – Clean and Jerk intense + Snatch intense + MAP Single
A. Front Squat. Push Jerk. SPlit Jerk, 3.2.1 x 3 sets, 5 min
121, 131, 141, 146
B. OHS @ 33X1, 4-5 reps x 3 sets, 5 min
95, 105, 115
C. 2 x [20 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort], 10 min rest b/t sets
completed

“When in doubt, make a fool of yourself. There is a microscopically thin line between being brilliantly creative and acting like the most gigantic idiot on earth. So what the hell, leap.” Cynthia Heimel

Crossfit Games WOD 11.1

AMRAP Burpees – 7 min

95 Reps

So gross.  Totally a mental battle on this

Sunday

30 Squat Clean for time @ 95lbs – goal is sub 2 min
2:15
sets of 5, probably too much rest on 1st 3 sets.

Tuesday
AM
21,15,9 rep rds for time @ 80-85%:
Wall Balls  – 14#
Box Jumps – 24″ – step down

3:50

+

5 min recovery
+
Row 1000m @ 80-85% effort - 3:56.3
+
5 min recovery
+
10,9,8,7,6,5,4,3,2,1 rep rds @ 80-85% effort:
Toes to Bar
Walking Lunges/leg  - 5 ?? timer malfunction
+
5 min recovery
+
Row 1000m @ 80-85% effort - 4:00
+
10,9,8,7,6,5,4,3,2,1 rep rds for time @ 80-85%:
Hand Release Push-ups
DL – 95lb
Squats - 5:18

Wednesday 
Noon
A. Power Clean. Split Jerk, 1.3 x 3 sets, 3 min – start @ 135lb - 135, 145, 155 (2) 

B. Squat Clean, build to a tough single - 185

C. Front Squat – no tempo, 15-15-15, 5-7 min – start @ 115lb - 115, 125, 135

PM
3 sets ALL OUT:
15 KBS – 32kg
12 Push-up Burpee
Row 300m
Rest 10 min
*Goal is sub 2:15 min per set 2:20/2:20/2:21

Thursday -Off

Friday
21,18,15,12,9,6,3 rep rds for time:
Chin-ups
Box Jumps – 24″ – step down every rep
8:18

Saturday 
A. Muscle-ups, 1 rep per min for 5 mins - completed
B. Squat Snatch, 5 unbroken touch n go reps per min for 5 mins – use 105lb - HARD.  Only able to get 4 unbroken reps per 1 min. 
C. OHS @ 20X1, 12-15 reps x 3 sets, 5 min 95 (12), 100 (15), 105 (12) 

Sunday
AM
15,12,9 rep rds for time:
Power Clean – 80lb
Push-up Burpees

3:30

PM
For time:
Row 200m
15 Squat Clean – 75lb
Row 200m

2:15

Fighting bit of cold this week.  Very sinusy for fri-sun. But feelings better now. 

10 Rounds

15KBS – 16kg

15 squats

8:42

KBS felt fast

lower back started to get tight at the end

really happy with pushing through on this workout!

Missed a couple of weeks here – did some test wods that I will post shortly on the side for my records.

Alas – training, starting with a monday.

Mondays Feb 6th

For time @ 80-85% effort:
Double Unders – 100,75,50,25
Squats – 20,20,20,20
4:23
+
5 min recovery
+
Row 1000m @ 80-85% effort
3:52
+
5 min recovery
+
For time @ 80-85%:
Push-ups – 15,12,9,6
KBS – 16kg – 20,20,20,20
4:09
+
5 min recovery
+
Row 1000m @ 80-85% effort
3:59
+
10 rounds for time @ 80-85%:
5 Box Jumps – 24″ – step down every rep
5 DB Push Jerk – 30/hand
4:48

PM
Run 30 minutes @ 50% effort

Wednesday
Noon
A. Push Press. Split Jerk, 2.3 x 4 sets, 5 min 125, 130, 135, 140
B. Hang Power Clean. Hang Squat Clean, 3.1 x 3 sets, 5 min 140, 150, 155 (failed on 2nd power clean, which turned into the squat clean)
C. Front Squat @ 22X1, 4-5 reps x 3 sets, 5 min 135, 145, 155

PM
3 sets ALL OUT:
15 Chin-ups
15 DB Thrusters – 30/hand
15 Push-up Burpees
Rest 6 x work time

1:39/1:42/1:41

Here is the past weeks updates. Have to say I am not feeling the strongest right now. But I know if I can stick with it and push through this point, it will all be worth it on the other side.

Nutrition is great. Could use a bit more sleep. But overall life is grand.

Wednesday

AM – MAP

4 sets @ 80-85% aerobic effort:

90 sec Row
60 sec recovery
90 sec Double Unders
60 sec recovery
90 sec Box Jumps – 24” – step down each rep
60 sec recovery

374/100/28
381/116/28
384/110/30
384/110/30

PM – CP

A. Split Jerk, 3-2-1-3-2-1, 5 min – 2-5% higher on 2nd wave
115, 135, 145
B. Squat Cluster, 1.1.1 x 4 sets, 5 min
185, 205, 215
C. Muscle-ups, 10 reps for time
17:20 – frick!
D. HSPU, as many sets of 2 unbroken reps as possible in 10 minutes
16 rounds

Thursday
3 sets ALL OUT:

15 chin-ups
25 thrusters – 45lb
Row 300m
Rest 4 x work time

2:45/ n/a/2:50

Saturday – MAP

10 min @ 80-85% aerobic effort:

2 HSPU
9 russian kbs – 24kg
15 double unders
10 rnds

–5 min recovery

10 min @ 80-85%:

5 Chin-ups
5 Ring Dips
Row 200m
5.5 rnds

–5 min recovery

10 min @ 80-85%:
50ft Bear Crawl
15 Cals Airdyne
7 +BC+7 cal

Sunday

AM
A. Power Snatch, build to a tough single #115
B. Hang Squat Snatch, build to 3RM #105
C. DL @ 11X1, 2 reps @ 55% x 10 sets, 45 sec completed with #185
D. Front Squat @ 20X1, 8-8-8, 5 min 135, 145, 155

PM
5 sets ALL OUT:
9 c2b chins
9 hang power clean and push jerk – 65lb
200m Row
Rest 5 x work time
1:35/1:34/1:39/1:33

CF Regionals are ANNOUNCED!!
Earlier then I thought.

CF Regionals are ANNOUNCED!!

I took 2 days off after the comp Sat. There was no amount of rolling and ice baths that could make my legs feel any better!
So I ended up at Talisman to do my running WOD on Tuesday rather than Monday.

Tuesday – MAP
3 x 400m Run @ 80-85%, 60 sec recovery
+ (5 min)
1.27/1.24/1.27
3 x 20 push-up burpees, 60 sec recovery
+ (5 min)
.57/1.10/1/15
3 x 400m Run @ 80-85%, 60 sec recovery
1.30/1.32/1.34

OPT Construction Series #3

On the hour, every hour:

1st hour:
5,4,3,2,1
C&J – 205/115#
MU’s
(1 score = time)

2nd hour:
2K Row + Max DU’s in 10 min
(2 scores = time for row and reps of DU’s)

3rd hour:
15,12,9
R KB Snatch – 2/1.5 pd
L KB Snatch – 2/1.5 pd
Burpees – vertical body at top
(1 score = time)

4th hour:
12 min amrap
10 wall balls – 20/14# to 10ft
5 toes to bar
(1 score = reps)

Did this on Saturday at CF Construction with Shelly, Tif and Thad. Im always grateful for fun people to do these days with! Thanks to all that came out and watched too. And a big thanks to Darren for letting us use the space and James for programming.

WOD 1 – 22:47

A mental thing for me. But I finished? It was horrible. I wasn’t to quite and cry when I missed my first MU (2nd of the 5) and then VERY last one, which I missed. During the first 5 I had to think, ok so MUs aren’t ‘on’ today – what do you do. Rest for 1 min between each rep – you have done THAT before, you can do this now. So I timed out 1 min every MU to ensure I wouldn’t miss and because I had the confidence that I could do THAT. Staying calm, timing it out. I will get through this. And I did. Finishing mattered most that morning.
THEN I decided that MUs are no longer going to be a ‘thing’ for me. They aren’t going to make my tummy flip. Its been 2 years now that I have been doing this, and seriously its enough.

Moving on.
WOD #2- Row 7:59, DU 138

WOD #3- 8:40

WOD #4- 14, plus 10 WB, plus 2 T2B – happy with this one. T2B felt strong and I just timed out 10 breathes between each exercise and it was great strategy for me.

Overall I was really happy with the day and my performance. I think that it was really good for me to do to get ready for the Open coming up… very soon!!!

This same weekend a different compition was going on. The Ladies Canada East vs West Competition. Check it out here. Im really sad I couldn’t compete in this, it looked so fun and so many ladies were involved!!! 50 from the east and 50 from the west!! Congrats ladies!!