Jan 31, 2010

...and i thought i had enough of these guys around at OPT already

Febbers:

part 1:

12,9,6,3 rep rounds for time;

Dead Lift - 315/225#

Muscle Ups

rest 1 hour

part 2:

3 sets for total working time:

3 x [1 hang power clean/2 hang squat clean/3 push jerk - 135#/95#/5 burpees/6 cone touches]

rest 2 min

DL - you cannot drop weight from top

muscle ups - arms at full extension at bottom and top

part 2 - 1 set = 3 rounds of 1 HPC/2HSC/3PJ/5 burpees/6 cone touches - 20' apart; i.e. you perform the BB complex, back up and perform 5 burpees, then proceed to cone # 1, touch this cone and another one 20' away from that one for a total of 6 times (i,e each cone 3 times)...then go back to the BB complex and perform the entire set 2 more times; TIME this set, rest 2 minutes and repeat the 3 rounds 2 more times timing each round; add all times together

Marchers:

A. Dead Lift 55% of your 1 from Thursday; 10 sets of 3 reps; rest 45 sec b/t sets

B1. Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec

B2. 10 Power Clean "touch and go" unbroken x 3 sets; rest 60 sec

C1. Clap Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec

C2. Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec

C3. KBS - 20 unbroken x 3; rest 10 sec

C4. 20 Back Extensions @ 1010 x 3; rest 180 sec

post scores and notes to comments

rest on Monday for all

Sat, Jan 30, 2010

Michael McElroy

Febbers:
part 1:
Power Snatch - 10 sets of 3 reps; rest 5 min b/t sets

rest as needed

part 2:
Sprint Run 800 m @ 100%
rest 6 min x 3

Marchers:
A1. Front Squat @ 30X0; 4-6 x 5; rest 20 sec
A2. 25 kipping chin ups; rest 180 sec
B1. DB Forward Lunges @ 1010; 6-8/leg x 3; rest 90 sec
B2. Powell Raises @ 3010; 8-10/arm x 3; rest 90 sec
C. Tabata Sit Ups - low score

post scores and notes to comments
schedule still pending based on how everyone does over next few days
Monday off for everyone

Fri, Jan 29, 2010 - REST

Febbers:

30th/31st - doubles

Marchers:

30th/31st - singles

Thurs, Jan 28, 2010

Training:

Febbers:
As many rounds in 20 minutes;
5 unbroken HSPU
10 box jumps - 24"/20"
15 GHD back extensions

post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/45g carb
below 8% - 40g prot/70g carb
post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/40g carb
below 12% - 30g prot/60g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Marchers:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
compare to here

cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

post rounds and loads/notes to comments

Jan 27, 2010

2:57 - 50 CTB chin ups/50 burpees

http://www.facebook.com/album.php?aid=191377&l=0c5c8727d7&id=184289035335




OR
http://www.sweetsurprise.com/

Feb Crew Training:

part 1:

for time;

1 chin up the 1st minute, 2 front squat - 135#/95# the 2nd minute, 3 chin ups the 3rd minute, 4 front squat - 135#/95# the 4th minute...for as many minutes

(take bar from rack each time; chin breaks vertical on chin ups)

post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/40g carb
below 8% - 40g prot/60g carb
post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/30g carb
below 12% - 30g prot/40g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

rest 6+ hours

part 2:

find a hill you can sprint up for 60 sec continuously

sprint run uphill @ increasing speed per 10 sec uphill for 60 sec total per effort

walk down/recover for 3 minutes EXACTLY

repeat 8 times

(ensure last 20 sec are almost full effort)

post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/25g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/10g carb
12-14% - 20g prot/20g carb
below 12% - 20g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

March Crew Training:

A1. OHS @ 42X1; 4-6 x 4; rest 90 sec

A2. L Pull Ups @ 2121; amrap x 4; rest 90 sec

B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs

C. 100 GHD Sit ups for time

(knee touches ground on split squat; ass to grass - WAY below parallel on OHS and hold it there for 2 sec)

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

post notes/loads to comments

schedule coming...

Jan 26, 2010 - Feb Peakers

Training:

A1. Bench Press @ 30X0; 3,2,1,3,2,1; rest 20 sec

A2. Dead Lift @ 11X1; 55% 1Rm - 6 sets of 3; rest 120 sec

B1. Clap Push Ups @ 10X0; amrap (-3) x 5; rest 60 sec

B2. High Hang Power Clean; 3,3,3,3,3; rest 60 sec

C. 21,18,15,12,9,6,3 reps for time - Unbroken KBS - 2/1.5 pd

post loads/reps/notes for A1-B2 and time for C to comments

ensure speed on concentric for A2

keep speed effort for B2 high but load moderate to high

for C perform 21 unbroken, KB must be dropped /unloaded; then perform 18 unbroken, etc...time the effort from 21 - 3 reps; KB must be directly overhead

video and post link for C from side view

double tomorrow for Feb peakers

single on 27th for March peakers

Jan 24, 2010 - Feb Peak Crew

Black Box Summit - part 2 coming soon....

Training:

A. Power Snatch - 2-3 x 5; rest 180 sec

B. Hang Power Snatch - 2-3 x 5; rest 150 sec

C. Snatch High Pulls to sternum - 2-3 x 5; rest 120 sec

D. Snatch - 2-3 x 5; rest 90 sec

post highest load for each letter to comments

(i.e. A-175, B-180, C-210, D-185)

post as well the % of your score for C relative to score for D

(i.e. 125% of D)

2 pulls only on snatch pulls, no 3rd pull; just full extension

Big Dawg Challenge SCORING PAGE

WOD 1

3 sets of 15 OHS

WOD 2

2K Row and AMRAP Double Unders in 10 minutes

WOD 3

50 CTB chin ups

50 push up burpees

let the fun begin...

Feb Peak Crew training - Jan 23, 2010

Training - Feb peak crew:

part 1:

5 sets for total time:

10 push jerk - 135#/95#

20 chin ups

30 double unders

rest 2 min

rest 1 hour

part 2:

Sprint Run 800 m @ 100% effort

rest 8 min b/t efforts

repeat 3 times

post total working time for part 1 and all 3 sets/times for part 2 to comments

you must jerk part 1, push press not allowed; chin breaks vertical plane on chin ups

single tomorrow - Sunday

Jan 23rd Competition Workouts

WOD 1
3 sets of 15 OHS

WOD 2
2K row and AMRAP Double Unders in 10 minutes

WOD 3
50 CTB chin ups
50 push up burpees

Rules:
- workouts have to be done in this order
- you have a 5 hour time limit from start of OHS workout to finish of chin up/burpee workout
- OHS - when taken from rack, bar has to stay overhead until reps are complete; rest as needed b/t sets and in set, video taken from side; ass to grass (I will be very picky on depth for this one), there must be ONLY 3 sets for max effort for 15 reps, please be honest on this; for weight lifted
- Row/DU - row has to go first to completion of 2K; for time and reps
- chin up/burpee - chest to bar, chest to deck, clap overhead with body at upright full extension at top (no bending over at top with clap), chin ups first all 50, then burpees; for time

Scoring:
- wod 1; points/placings awarded for highest load lifted in # for 15 reps in one set (i.e. 185# x 15 beats 115# x 15)
- wod 2; points/placings awarded for highest double under reps and low time for row (i.e. 2 workouts to score, 1 for lowest row time, 1 for highest double under reps)
- wod 3; points/placings awarded for lowest time (i.e. 3:30 beats 4:30)

Points:
Males:
- if you can in one set perform 15 OHS with your bodyweight, score a sub 7 min row, and perform wod 3 under 4:15; you will move onto Sunday; all of these criteria have to be met in order for you to move on.
Females:
- if you can in one set perform 15 OHS with 65% of your bodyweight; score a SUB 8:00 row, and perform wod 3 under 8 minutes, you will move onto Sunday; all of these criteria have to be met in order for you to move on.

This page is for Q and A ONLY!; I'll post another page for scoring later.
I'll be around all day to answer the best I can.
Remember "full effort is full victory"

If you can, PLEASE make ONE post like this only on scoring page:
Name (full name and blog alias)
BWT in #
WOD 1 highest load in #
WOD 2 row time and DU reps
WOD 3 time

I will post another page for comments and thoughts as well
There will be this page for Q and A
Another page for scoring as above
Another page for comments/reflections
thanks

don't panic!

305 overhead

thurs, jan 21, 2010

Why?

If you're not making much progress, it's time to give yourself a boost.
Remind yourself why. Remind yourself why you chose the path you are on.
Remind yourself why you selected the priorities that you now follow. Perhaps it is time to focus on a new destination. Or perhaps you could simply use a good, clear reminder of what's truly important to you. Ultimately, it’s the same thing. It can be all too easy to get caught up and dragged down by the day-to-day business of life.
Take time to regularly give yourself the benefit of the big picture.

training:

A. Dead Lift - 50% 1RM; 6 sets of 3; rest 30 sec
B. 20"/14" box jumps - 20 straight; 30 sec rest x 3
C. HSPU - 5 perfect reps; rest 30 sec x 3
D. Muscle Ups - 3 unbroken; 30 sec rest x 5

post loads and notes to comments
work on speed of movements with perfect execution and confidence

Weekend competition workouts to be released on late Friday for Saturday/Sunday.
There will be 3 workouts on Saturday that have to be completed with time constraints.
There will be points awarded for each workout based on placing, extra points will be given if the athlete is able to complete them under certain conditions (i.e. finish in a certain time, lift a certain load, etc...).
These points will also go towards the overall standings and point scoring
These athletes that get an extra point for all three workouts will qualify to compete head to head virtually on Sunday
Prizes go to top male and female winners; good luck to everyone

Wed, Jan 20, 2010

"Big Dawg Ben" - 54 reps - 200# back squats in 3 minutes

2nd place, men's heavyweight division - Hybrid Winter Challenge

Training:

A. Split Jerk - 1,1,1; rest 240 sec

B. Hang Power Clean - 3,3;3; rest 240 sec

C. 10 CTB Chin Ups; 3 sets; rest 60 sec b/t sets

D. Row 30 sec @ 70%, rest 30 sec, Row 30 sec @ 80%, rest 30 sec, Row 30 sec @ 90%

post loads and notes to comments

keep intensity high per set; speed is priority over weight

Tues, Jan 19, 2010

Training:

A. Back Squat @ 30X0; 1,1,1,1; rest 240 sec

B. Tabata Push Ups - low score - 4 sets only

C. AMRAP Double Unders in 2 min

D. GHD Sit Ups - 20 x 2

post loads and notes to comments

back squat is not for 1RM, just challenging but confident 1's

make push ups reps extra perfect

REST

You and only you determine the operational definition of FAMILY.

I can give you countless stories on the walls of my office of folks that have used the word recklessly, more by lack of knowledge rather than ignorance. Stories of broken, devalued and low morale lessons in what we all think "family" is and was.

One thing we teach at OPT is family.

I have many families in my life, but to each holds the same description; honour of others, respect elders, help because you can not because you have to.

As a child I thought I understood family; as a young adult I thought I knew family; when i began my own I thought I knew family...they come and go just as the definition evolves.

Holding too close an attachment to what you believe family is not important; what is are the principles underlying what it means to be a part of one FULLY!

I would step in front of a truck for any member of my family; and they know it (ex's are my house family, my OPT trainer family, my big dawg family, my client family, etc...)

In one line/statement; give me your definition of family.

Jan 17, 2010

"i like warm weather"

Training:

part 1:

A1. Bench Press @ 30X0; 10 sets of 1; rest 120 sec

A2. Chin Ups @ 20X0; 10 sets of 1; rest 120 sec

rest 2+ hours

part 2:

for time;

50 KBS - 2/1.5 pd

20 GHD sit ups

10 box jumps - 30/24"

40 KBS - 2/1.5 pd

20 GHD sit ups

20 box jumps - 30/24"

30 KBS - 2/1.5 pd

20 GHD sit ups

30 box jumps - 30/24"

20 KBS - 2/1.5 pd

20 GHD sit ups

40 box jumps - 30/24"

10 KBS - 2/1.5 pd

20 GHD sit ups

50 box jumps - 30/24"

post highest loads for A1 and A2, BWT in #, and total time for part 2 to comments (i.e. 265, 110# @ 170# BWT, 22:14)

swings are to overhead, bell must be straight up at top (games 09 standard), 2 hands overhead for sit ups and hips at full extension at top of box jump

Jan 16, 2010

Training:

part 1:

As many rounds in 20 minutes;

30 unbroken wall balls - 20#/14# to 10 ft

30 unbroken double unders

rest 8+ hours

part 2:

30 reps for time - Snatch 135#/95#

workouts must be done in this order

sit to ball for wall balls; any pausing with ball in hand constitutes a break

snatch can be power snatch, squat snatch, split snatch, as long as bar does not lower until arms and legs are locked out

post rounds only for part 1 and time for part 2 to comments

(ex. 6.5 rounds and 2:59; you must complete a full 30 reps to be considered a round or half round)

Friday, Jan 15, 2010 - rest

Jan 16/17 - doubles
Jan 18 - off
Jan 19/20/21 - singles (workouts for 2 groups, Jan 23 comp group and mid Feb comp group)
Jan 22 - off
Jan 23 - one day Big Dawg championship series # 3; for locals this competition will be held @ CF Natural High in Okotoks - the site for the Canadian CrossFit Championships (drop me a line if you are attending and i'll give you a little info on times..etc...); mid Feb comp group - double on Saturday)
Jan 24 - rest for big dawg comp group, double for mid Feb peak group

25 - rest

26 - rest for big dawg comp group, single for mid Feb peak group
Jan 27 - resume training for entire group; big dawg Jan 23 comp group will do slight peak training again for mid Feb with the dawgs who compete in mid Feb...but will train through competition schedule

Thurs, Jan 14, 2010

Training:

"unbroken"

for time;

20 unbroken chin ups

Row 500 m

20 unbroken chin ups

Row 500 m

20 unbroken chin ups

post time to comments

results (top male time - 5:29, top female time - 7:32)

http://orangecoastcrossfit.com/wp-content/uploads/2010/01/oc-throwdown-final-results2.pdf

"If an athlete breaks the chin ups or fractions them by coming off the bar at any point in the 20 reps, they have to start at 0 again, rowers damper and foot setting is up to athlete. Chin MUST PASS THE VERTICAL PLANE OF THE BAR TO COUNT"

Wed, Jan 13, 2010

Training:

part 1:

5 sets for total working time:

15 unbroken push press - 95#/65#

10 burpees

25 unbroken box jumps - 20"/14"

rest 2 min

rest 8+ hours

part 2:

run 400 m - 9 sets

(sets 1,4,7 are @ 70%, sets 2,5,8 are @ 80%, sets 3,6,9 are @ 90%)

rest EXACTLY 2 min b/t sets

part 1:

chest to deck burpees and 2 hands overhead to touch object 8" away from 2 hand max standing reach; lockout arms and knees at same time for push press; hips at full extension at top for box jumps; no pauses allowed on floor or top of box for box jumps...breaking is constituted by double dip on ground, pause on top without rebound, etc...

part 2:

one has to know different gears, find them and post about it

post total working time for part 1 and notes on running for part 2 to comments

Tues, Jan 12, 2010

http://www.flickr.com/photos/orangecoastcrossfit/

http://orangecoastcrossfit.com/

Training:

A1. Front Squat @ 20X1; 2-3 x 5; rest 180 sec

A2. Chin ups [3 strict/6 kipping/9 chest to bar] x 5; rest 180 sec

B. Dead Lift @ 12X1 - 60% 1Rm; 8 sets of 2; rest 45 sec b/t sets

C1. 15 toes to bar x 5 sets; rest 45 sec

C2. 15 GHD Raises x 5 sets; rest 45 sec

post loads and notes to comments

double tomorrow, sleep well

Jan 11, 2010 - rest

"happy b-day to me..."

Chloe's 1st

Sun, Jan 10, 2010

http://ca.sports.yahoo.com/video/player/news/The_Canadian_Press/17508490#news/The_Canadian_Press/17508490

Training:

A. Clean Grip Power Snatch @ 12X1; 2-3 x 5; rest 180 sec

B1. Snatch Grip Dead Lift @ 30X0; 4-6 x 3; rest 10 sec

B2. KBS @ 1010; 10-15 x 3; rest 10 sec

B3. GHD Back Extensions @ 2010; 12-20 x 3; rest 180 sec

C. Tabata Push Ups - low score

post loads, notes and low score for C to comments

“THIS IS WHEN IT'S FUN. THIS TIME OF YEAR, THESE GAMES, THIS IS WHY YOU PLAY. THIS IS WHY YOU WORK AS HARD AS YOU DO. IT'S WHAT BRINGS EVERYONE TOGETHER AND WHY...”

- Cowboys quarterback Tony Romo.

Sat, Jan 9, 2010

Training:

part 1:

A. as many 1-5 ladders in 10 min - 225#/155# back squat; rest 5 min

B. BB jump squats - 30% of 1RM back squat; 6 sets of 6 reps; rest 60 sec b/t sets

C. GHD Sit ups - 5 sets of 20 reps; rest 45 sec b/t sets

rest 8+ hours

part 2:

AMRAP Double Unders in 45 sec

15 sec rest

AMRAP Chin Ups

2 min rest

5 sets for total points

(points are accumulated by multiplying your total DU reps/round by the chin up reps/round, then adding all 5 sets together, i.e. round 1 = 75 DU multiplied by 40 chin ups = 3000 points for that round...add this # to the other 4 sets and that is your score)

Ladder for A is...perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep...each time you get to 5 reps, that is one ladder.

Jump Squats in B...ensure you explode through heels on hip extension, not toes, minimal ground contact time

post ladders and notes for part 1 and total points for part 2 to comments

single on Sunday

Friday, January 08, 2010

The indispensable first step to getting the things you want out of life is this:

Decide what you want.

Thurs, Jan 7, 2010

Training:
A1. HSPU @ 2010 - amrap (-1) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 6-8 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 - amrap (-1) x 3 sets; rest 45 sec
B2. KBS - 15 unbroken x 3; rest 45 sec
C1. Dips @ 2010 - amrap (-1) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 15 x 3; rest 30 sec

post loads, notes and reps to comments
amrap (-1) means you attempt a max rep set but stop approximately 1 rep short of failure on speed
swings to just inches above forehead

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Wed, Jan 6, 2010

Training:

7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10

post notes for chin up work, total time for L sits and total reps for DU's to comments
skill and perfection of movement, not time is paramount on chin up work
L sit is knees COMPLETELY straight for entire movement, and ankles above hips

Tues, Jan 5, 2010

Training:
A. Hang Squat Clean - build to a tough but not 1RM; take no more than 7 minutes; rest 2 minutes
B. 10-1 135#/95# hang squat clean ladder; rest 5 minutes
C. 3 sets of 30 GHD sit ups; rest as needed b/t sets

post highest load for A, time for B and notes for C to comments
ladder is unbroken, if bar rests on floor in set, start again
no pause is needed at hang in A

post wod fuel male:

above 12% - 40g prot/20g carb

8-12% - 40g prot/40g carb

below 8% - 40g prot/60g carb

post wod fuel - female:

above 16% - 30g prot/20g carb

12-14% - 30g prot/30g carb

below 12% - 30g prot/40g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

rest day....maybe on your back

http://www.youtube.com/watch?v=avkQzrfFAEM&feature=related

http://www.youtube.com/watch?v=xo-nbnw8zSI&feature=related

http://www.youtube.com/watch?v=o-bkUoJxVDc&feature=related

http://www.youtube.com/watch?v=jh2A16deNSc

http://www.youtube.com/watch?v=7gR95oYb_ns&feature=related

Jan 3, 2009

Training:
A1. HSPU @ 2010 - amrap (-2) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 8-10 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 - amrap (-2) x 3 sets; rest 45 sec
B2. KBS - 25 unbroken x 3; rest 45 sec
C1. Dips @ 2010 - amrap (-2) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 10-15 x 3; rest 30 sec

post loads, notes and reps to comments
amrap (-2) means you attempt a max rep set but stop approximately 2 reps short of failure on speed
swings to just inches above forehead

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Jan 2, 2009

Training:
A1. OHS @ 3010 - 10 x 10; 90 sec rest
A2. Supinated Strict Chin Ups @ 3010; 10 x 10; rest 90 sec
+
GHD Sit Ups - 3 sets of 25

post loads used to comments
get deep on squats
pay attention to tempo; no rest is to be taken at bottom or top of either movement
the goal is challenging sets for 1-5, tough for 6-8 and barely make-able for 9-10