you can view my training at ShannaDuvall.BlogSpot.com
Monday, December 13, 2010
Monday October 11, 2010: sleep~7hrs, 1.5hr nap!
Back squat 70% (120#) 12x2@30seconds HARD!
Snatch below the knee 5x3 working up to 75lbs
Snatch 5x3 up to 95lbs F on 3rd rep
Clean below the knee 5x3 up to 105lbs
Tired so stopped before the C&J.
Tuesday October 12, 2010: Sleep ~7hrs, 20 min nap
Goal of 100m handstand walk: 20m 2:05, 40m 5:50, 60m 9:36....called it for today.
Heavy FS @ 95% of 5RM so 128lbs: 5x3@top of 90seconds. Felt great!
Wednesday October 13, 2010: Sleep: 5.5hrs, 20min nap. Trouble falling asleep.
11am: Snatch: 5x3 up to 90lbs
Clean and jerk 5x3 up to 105lbs
Push jerk 4x4 up to 105lbs
OHS Again Faster Team 2RM attempt 2x98, 1x110, 2x125, 2x135, F on jerk of 145, F on OHS @ 145lbs...made it into bottom, but unable to stand up.
345pm: Dogs to WWC. Ran some 1-2minutes about 30s-2min rest between each for 25 minutes. How's that for specific training. haha. Felt steady.
Thursday October 14, 2010 Sleep: not ideal ~6.5hrs
DL dynamic effort @ 70% 5RM 165lbs 12x2@30s
Back squat 5x3@95% present 5RM so 161lbs felt good.
Friday October 15, 2010 Sleep ~6hrs, no nap. :( Rough week of sleep. R leg achey @ lateral hip, knee, ankle probably due to lack of sleep and poor mechanics throughout the day.
Test run for tomorrow's CFA WOD:
5 min of EMOM of
10 20" box jumps
10 Russian swings with 44lbs
35-40s per round
Saturday October 16, 2010 Sleep 9hrs!!!
Snatch: 65/75/85F/95x2/100/105/110/115F/115! PR/1175 Fx3-4 attempts Jumping forward!!
Clean: 75, 95, 115, 125, 135, 145,155PR, 160 PR, 165PR, 170F-hit shoulders though, but not ready for it! Soon! PR on FS with the 165 too!
6PM Hill runs at Dunsmore's house. Feeling motivated post seminar. 10 min AMRAP alternating med hill adn short hill for 5 sprints each. Oh, what a little sleep can do!
Sunday October 17, 2010 Sleep 2am-7am Mild hang over. Awake with excitement. Rest day.
Monday, December 6, 2010
Monday October 4, 2010: Rest day Sleep: 7hrs+1hr nap
Tuesday October 5, 2010: Sleep: 6hrs
Max rep back squats @ 135# in 30s @ top of every 3 minutes
Mentally unmotivated. Totally undershot going into first set w/initial goal of 7. Hit that at half way and backed off. Kept stopping early on first 3 rounds! Had 2-3s and felt defeated.
Wednesday October 6 sleep: 7.5hrs
FS@ 70% (95lbs) 12x2@30s
Plyo boxes: 5xjump on, jump off control landings. 12"/16"/16"/20"/20" I am trying to get faster in my reaction time. My distance runner background haunted me at the Garage Games when we had 40 box jumps for time. I was smoked regardless of the fact that I didn't stop to rest. I'm simply slower than the others.
Box hurdles 5x8"/12"/12"/16"/20"
3xPlyometric landing (or at least working towards this...see video) 8"/8"/12"
Shoulder Press: 5x3@90% 5RM (75lbs)@90s 75lbs
Row 1k 2:07 goal pace 4:14.3, 3 minutes rest repeat with goal of 2:06 pace: 4:06.7 PR SR~26 til last 100m then up to 30 s/m.
Thursday October 7, 2010
Deadlift@60% 12x2@30s@140lbs felt good
3 Rnds 30s work/30s rest of ring dips, bar weight OHS (45lbs), Ball slam with 12lbs
Rnd 1 10/15/26=51
Rnd 2 10/17/25=52
Rnd 3 10/19/25=54
Friday October 8th in afternoon at CF Ultimate.
Snatch 45/75/95/100/105/110lbs PR!, F three attempts at 115lbs (BW soon!)
Clean and Jerk 95/115/125/135/145/150 PR! by 10lbs on clean and 5lbs on jerk.
Worked hard to stand up the 150lbs clean. Attempted clean at 155lbs. Mentally done.
Saturday October 9th, 2010
Deadlift: Max reps in 30s at top of every 3 minutes at 80%5RM or 185lbs!
17/16/15/15=63 total up four reps from last time!
Sunday October 10th, 2010
Rest day....hiked Spivey Mtn with my dogs and Corey. Yesterday was Octoberfest here in AVL. Enough said.
Saturday, December 4, 2010
Monday September 27, 2010
Front squats: Max reps @ 80% 108lbs in 30s @ the top of every 3 minutes
5 minute rest
Alternating between 200m run and 200m row @ top of every 3 minutes. Goal of getting faster for each.
200m run times: 49/47/46
200m row times: 45.3/43.7/42.7
Tuesday September 28, 2010
Snatch 80% (70lbs) 4x4@120s 23/18/17/16s
Tabata ring dips w/no band 9/6/4/3/4/3/4/3=36
Wednesday September 29, 2010
Push-press Goal of 110lbsx5
10x45lbs, 5x55lbs, 3x75lbs, 1x95lbs, 1x105lbs, 4x110lbs F on 5!, 5x105lbs (Arching a bit in the back especially with 110lbs)
WOD "Ninja D"
10 HPC @ 95lbs
30 box jumps (20") 130ish
10 HPC @ 95lbs
20 box jumps 3;02
10 box jumps 3:48 total
Thursday September 30, 2010 Tired 6hrs of sleep. Tried to rest in afternoon, but unsuccessful.
WOD "Tic Tok"
7 Rnds of 5 burpees, 50 ft walking lunge w/50lb sandbag, 5 C2B pullups: 903
Friday October 1, 2010 Sleep: 6hrs
Rest day-cleaned my house for ~6hrs. literally...involved organizing too!
Saturday October 2, 2010 Sleep: 7.5hrs
Tabata box jumps to 12" 17/18/18/18/17/18/19/18/19
Trying to increase my speed on and off. Goal is to stay on 12" until I can hit 20 reps or more for each.
Sunday October 3, 2010 Sleep: 10hrs
Feeling achey. Like I'm getting sick.
Hang snatch: 5x45lbs, 3x65lbs, 1x75lbs, 5x85lbs, 1x90lbs, 1x95lbs, 1x100lbs PR, 105F, 1x105lbs PR!
Thursday, December 2, 2010
We opened the new space for CFA on Monday, Sept 20th! Here is a picture of my husband Corey (on left) and one of CFA's great coaches, Sean (on right) toasting overtop of my dog Lloyd.
Monday Sept 20th, 2010 Sleep: 6hrs +40min nap
Back squat 12x2@60s@60% 5RM 103lbs
30 untimed burpees for my 29th bday (ya know, one to grow on)
Tuesday Sept 21, 2010 Sleep: 7hrs no nap
Clean and push jerk 90% estimated 5RM 106lbs 6x2@120s good.
Run 12x60seconds on/30 seconds off in hilly neighborhood near my house. Steady effort. Felt good except left medial heel which continuous to be bothersome from back in Aug.
Wednesday 6hrs sleep tired
Deadlift: 12x2@60% (140lbs) @ 30s Solid
Thursday : off
Friday Sept 24, 2010
HSPU Tabata interval hands on one 45lbs plate, head to abmat , feet must stay against wall. Kicked into HS @ start of 20s: 63/3/1/1/2/2/2=20
Power clean & split jerk @ 101lbs alternating lead leg 5x4@120s@70%
Tossed down from overhead. Feeling tired and can't control down. Body does not know how to breathe into hold tight torso for overhead. 50-56s, last set 46s
WOD: Cleaning House-solo effort
20 power cleans@95lbs (~60s), 400m run (2:06), 20 C2B pullups (consecutive) 3:48.
Can go faster on cleans and run-tired, sluggish. Need to work butterfly kip. All regular kip.
Saturday Sept 25, 2010
Back squat 90% 5x3@180s Felt great! (153lbs)
Row: 12 min steady 1290m in 6 min ~219 ave, 2k in 915, 2612m in 12 minutes for ave of 214. Felt comfortable averaged 24-26 S/M.
Sunday Sept 26, 2010 Good sleep! 930pm-8ish
Deadlift 90% (211lbs) 5x3@90s Felt good. First rep slow on all. L hamstring tight-favoring R leg noticed especially on last set of DLs.
Sunday, November 28, 2010
Monday Sept 13, 2010
New back squat 5RM
5x45lbs, 5x95lbs, 3x115lbs, 1x135lbs, 1x155lbs, 5x170lbs 10lbs PR
Tuesday Sept 14, 2010
WOD "Furniture Thief"
7 Rnds of 10 DLs at 155lbs, 100m sprint, 30 seconds rest
Rnd 1) 45s
Rnd 2) 48s
Rnd 3) 47s
Rnd 4) 41s
Rnd 5) 43s
Rnd 6) 43s
Rnd 7) 40s
Total time of work: 5:07
Wednesday Sept 15, 2010: Sleep 6hrs+1.5hr nap
Tabata row for calories 44 total/795m
Tried to SP but felt too tired so stopped. Ugh, hate being tired.
Thursday Sept 16, 2010: Sleep 7hrs
Frnt sqt: 12x2@30s w/80% 5RM 95lbs
Friday Sept 17, 2010: Rest day to work on new gym
Saturday Sept 18, 2010
New deadlift 5RM
10x45lbs, 5x115lbs, 3x155lbs, 1x185lbs, 1x205lbs, 5x235lbs
10lbs PR Felt great. These two videos posted are this day's 5RM and my last 5RM of 225lbs from Aug 1, 2010.
Post DL I ran hill repeats while cheering for CFAers in the AVL Citizen Times Half Marathon. I want to run this next year!
Sunday Sept 19th, 2010 Speet 10-11 hrs!!!
10 min AMRAP of 12 burpees, 2x100ft sprints, 3xOvherhead figure 8's with cones 20ft apart and 65lbs
5 rounds. Felt comfortable.
LONG day of working over 12 hrs to get the new space ready for tomorrow which is opening day!
Wednesday, November 24, 2010
Failed to write much down this week. I did do a new trick...pistol while balancing on the handle of a kettlebell. Fun!
Saturday Sept 11, 2010 @ Robb Wolf Paleo Solution Seminar
Back squat 12x2@30s @ 70% 5RM (115lbs)
Clean & push jerk 4x4 @ 80% 1RM ~115lbs@120s 60/60/90/75s
Missed rep 2 of second set on the clean...fell on ass.
Sunday Sept 12, 2010
14hrs of sleep!!!
Only to wake up with stomach bug and had frequent visits to bathroom all day. Ironic after Paleo seminar, right??