me in the background screaming at one of my heros of the weekend...i'm not sure if i know of any others that are as committed to excellence...and this is why we love ACTION!5 sets:
1.5 X BWT Dead Lift x 8 touch and go reps; 0 sec rest
75% BWT Power Clean x 8 touch and go reps; 0 sec rest
1.5 pd KBS x 15 continuous reps; 120 sec rest
5 min rest after all sets
3 rounds for time;
15 ring dips
12 pistols
9 L Ups
post BWT, loads used and time for met con to comments
biceps to rings on dips, ass to grass on pistols, legs straight on start and finish on all L Ups
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 25 g prot/15 g carb
12-14% - 25 g prot/25 g carb
below 12% - 25 g prot/35 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
1.5 X BWT Dead Lift x 8 touch and go reps; 0 sec rest
75% BWT Power Clean x 8 touch and go reps; 0 sec rest
1.5 pd KBS x 15 continuous reps; 120 sec rest
5 min rest after all sets
3 rounds for time;
15 ring dips
12 pistols
9 L Ups
post BWT, loads used and time for met con to comments
biceps to rings on dips, ass to grass on pistols, legs straight on start and finish on all L Ups
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 25 g prot/15 g carb
12-14% - 25 g prot/25 g carb
below 12% - 25 g prot/35 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
Okay Coach, there's no way I'm working out. I know I could, but I'd rather stick needles in my eyes.
ReplyDeletePlease tell the Wild Stallions (or any of the OPT Dawgs, for that matter) that if they do this WOD they didn't work hard enough last weekend!
Pistols... 12 each leg or 6 on each to make 12?
ReplyDeletereally, should we not do this?
ReplyDeleteI know personally there is no chance I will be hitting any for another 4-5 days. CNS is messed up royally. great time for some good reading though!
ReplyDeleteI take it we do the dead lifts, cleans and kbs in order? Icant wait to get back at it!
ReplyDeletebwt=187
ReplyDeletedl=280
pc=140
have only 1 barbell so was switching the weights btw lifts
this portion of workout went well. pc's felt great
metcon- 6:50
this portion not so great. pistols are very weak and took up momst of time.
kat, that is the total pistols per round
ReplyDeletegummo, they are all in order back to back, then rest
DJ, yes, you should NOT do this...as well as others that competed this weekend, your "attitude and willingness" may make you want to come back...but believe me, your brain needs it...DO NOT touch weights unless they feel light
Rob S, speaking of good reading...add another one to the list with Michael Pollan's IN Defense of FOod, just started it last night, it's yummy!!!
Great book. Omnivore's Dilemma is even better. I don't care if I spelled it right, I'm tired.
ReplyDeleteGreat stuff. I just wanted to clarify from a previous days post. You said that the PWO meal should NOT be counted with one's total blocks for the day? So basically I would do the typical .7 activity multiplier to get my block Rx and then just add on top the PWO fuel as posted? Also, I think fat is minimized in PWO meals so I should be going for egg whites as opposed to whole eggs right?
ReplyDeleteThis approach makes sense as when I've done strict Zone before, it doesn't take long before I'm exhausted after just doing a warm-up. Thanks for any advice.
Another 2 books to add to the very extensive list, thanks gents!
ReplyDeleteJust finishing "Blink" by Malcolm Gladwell of "The Tipping point". Amazing writer and read.
bwt: 215
ReplyDeletedl's 325 for 3sets, then dropped to 275 due to lower back tightness
pc's 165
metcon: 5:48
post wod fuel: salmon/sweet potato
totally spent. didn't see it coming. rest day tomorrow, right? I hope everyone is cool with me tagging along here before the may 16th qualifier.
Scaled it down a bit...
ReplyDeleteBWT = 112#
3 sets of the DL, PC, KB combo. Used 155# for DL, 90# for PC, 1pd for KB.
3 Rounds:
15 Ring Dips
12 Pistols
9 L-Pullups
9:35
CDunkin-everyone's welcome. Put everything you have into the WODs & you'll see results.
ReplyDeleteRob S.
ReplyDeleteOutliers is a good read also.
No resting for me, my quals are 10 days away! Seeing todays WOD is like waking up Xmas morning and seeing packages from pain under the tree. Oh Boy!
ReplyDelete5 rounds of hooooly crap my back.
ReplyDeleteBWT 140.
I have to tilt my torso backwards in order to keep balance, my lower back is that hurt.
3 rounds of metcon, 12:40. Muscular fatigue at the ring dips destroyed me. Was running out of gas.
Awesome workouts, though!
By the way, nice post yesterday, James. Nice post indeed.
Loved both of Michael Pollan's books. Reading Naomi Klein now; The Shock Doctrine: The Rise of Disaster Capitalism (NY Times 2007 bestseller). Anti-establishment thinking just like XFit. Talks about how many big gov't policy changes (usually unpopular) around the world get pushed thru in times of shock from disasters (real or created). Talks a lot about Milton Friedman and the Chicago School of Economics (has more of an impact in your life than you probably realize). She is the new Noam Chomsky.
ReplyDeleteAny of the Jon Krakauer books are time well wasted. Favourite author.
Into The Wild (Alaska)
Into Thin Air (Everest)
Under the Banner of Heaven (Fundamentalist Mormons)
Grant...
ReplyDeleteI read under the Banner of Heaven and never realized he also wrote Into the Wild, which I think has become the new "On the Road." Nice info!
My lower back suffered this past weekend. Should I ignore it? or avoid DL for a while?
ReplyDeleteThanks Rob C.
ReplyDeleteAdded to the very extensive list.
For the nutrition amounts ie 40g protein/40g carbs. is this the weight on the scale(40g chicken breast) or nutritional content weight (so 40g protein would be around 5.5 zone blocks)
ReplyDeleteDeadlift: 335lbs
ReplyDeletePower Clean: 175
Couldn't maintain touch and go on set 4+5. That was challenging as hell.
Metcon: 4:58
Mind, body and soul need a little more time. I am exhausted. See you all real soon
ReplyDeletethose that are training again after this comp...PLEASE take heed, your brain thinks its fun right now...right now....
ReplyDeletescott - that is 40 g protein any way you want it, everyone absorbs things differently..its a guide based on my experience
alvaro - i do not want to see you post for one week
hixy - got your pics and mail, will get to them when i land
cdunkin - of course you are welcome...and i'll answer your questions about the way the quals were set up another time...side note, the top 3 men were 190-205#...so the argumet on the scaling for guys for running is very arguable seeing one of the top 3 won the 1K in 2:56
mark r - the PWO meal should not count into daily blocks...this is ONLY based on the design I am doing where a number of energy systems are taxed...and the meal right after is based on this and a number of factors...BF% included...hope that helps...let me know how you progress
Thanks OPT. I am taking a break from training to study for a test but come June 7 I will be following your programming while eating Zone/Paleo (0.7 activity factor) plus your PWO meal. I will keep you updated. I'm excited to get going. Thanks again.
ReplyDeleteI appreciate it, James.
ReplyDeleteThanks rob, I'll do it.
Rory, what's your bwt?
Nice lockout, Chad!
ReplyDeleteGrant, that's some heavy reading. I started the Shock Doctrine (after reading No Logo) but I had to get it back to the library. Klein is a great author, and she's a Canuk!
I am literally having butt cramps.
ReplyDelete- Deadlifts at 285 unbroken
- Cleans at 145 4+4 for every round
- Kettle Bells all the way through
Dips, Pistols, and L Pull Ups in 9:56, dips felt good today, pistols felt easy, L pulls were really hard, lots of 1's in round 2 and 3.
weight 190
ReplyDeleteKatrina, James is talking to you.
ReplyDeleteThanks Rob... got the message a little late. I'm an early riser!
ReplyDeleteTook it slow and light anyways.
Hahahahahaa, Rob is becoming the the wise old Big Dawg. Listen to the man, Katrina!
ReplyDeleteweighed 178
ReplyDeleteDL 270
clean 136
straight through on deads
first two rounds were awesome then my grip hit the wall...
had to make some subs on the metcon.
15 clap push-ups(sh. is messed)
30 bw squats(mobility/pissed)
9 l pull-ups
9:25
I'm panicing a little bit here..
ReplyDeleteI cut the shit out of my finger this morning making breakfast and I tried the WOD tonight. I warmed up but I couldn't stand the pressure from the DL and a hook grip on the PC's brought me to tears. I ended up calling it quits after I reopened it and started bleeded like a stuck pig.
Any homemade remedys to get this puppy healed up pronto? I'd love any and all feedback on this issue.
Ibuprofen, athletic tape and crazy glue?
ReplyDeleteMy word is 'endskin.' That's just weird.
Cdunkin
ReplyDeleteBWT: 228
If you are wondering why the weights are a bit wrong, I don't have micro weights in my garage gym yet so I am stuck trying to get as close to the percentages as possible.
BW: 194
ReplyDeleteDL: 132kg (290#)
PC: 66kg (145#)
MetCon: 7:41 (1:29/2:53/3:18)
Wow wod#1 caught me way off guard. First 3 rounds unbroken. Last 2 were brutally painful and broken. Lower back was stressed to the absolute max tonight.
Wod#2: Pistols never presented a problem. L-pullups and dips were the kickers.
I know I shouldn't be doing this but I only did half
ReplyDeleteDL 255lb
pclean 127.5lbs
bwt. 170 lbs
tough but doable wod. Must not of gone hard enough on the weekend and I need some deadlift work.
Will do the other half tomorrow, still have a hard time with pistols on my right knee.
pistol work out
ReplyDeletetime= 8:55
right knee has a tough time with pistols