Sun, Feb 28, 2010

sumbit best caption to comments




congrats Derek!

early March:
for time:
50 push ups
5 squat clean - 135#/85#
40 push ups
5 squat clean - 145#/95#
30 push ups
5 squat clean - 155#/105#
20 push ups
5 squat clean - 165#/115#
10 push ups

late March:
10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

rest 10 min

AMRAP Double Unders - 3 attempts, rest as needed b/t attempts

post times and reps to comments

Sat, Feb 27th, 2010

early March:
part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP - 95#/65#

post wod fuel male:
above 12% - 10g prot/30g carb
8-12% - 10g prot/20g carb
below 8% - 10g prot/30g carb
post wod fuel - female:
above 16% - 10g prot/20g carb
12-14% - 10g prot/25g carb
below 12% - 10g prot/30g carb

rest 60 minutes

part 2:
Row 1K

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)

late March:
part 1:
On the minute every minute for a max of 20 minutes:
[Power Clean and Push Jerk - 70% 1RM Clean and Jerk] x 2
6 KBS - 2/1.5 pd

post wod fuel male:
above 12% - 10g prot/30g carb
8-12% - 10g prot/20g carb
below 8% - 10g prot/30g carb
post wod fuel - female:
above 16% - 10g prot/20g carb
12-14% - 10g prot/25g carb
below 12% - 10g prot/30g carb

rest EXACTLY 60 min

part 2:
for time;
Row 350 m
25 burpees
Row 350 m

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)

post times, rounds and minutes achieved to comments
for late Marchers part 1; if you do not make the reps on the minute, rest for the entire next minute and try to continue on again

Thurs, Feb 25, 2010

early March:
for loads:
A. Back Squat @ 30X0; 3,3,2,2,1,1; rest 240 sec
B. Power Clean @ 12X1; 2,2,2,2,2; rest 180 sec

late March:
4 rounds for time;
60 unbroken double unders
30 unbroken wall balls - 20#/14# to 10 ft

post loads and times to comments

Wed, Feb 23, 2010

early Marchers:
part 1
for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups

rest 30 min

part 2
Run 3K as fast as you can

late Marchers:
part 1
A. Split Jerk - 3,2,1,3,2,1; rest 240 sec
B. Front Squat - 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups - 100 for time

rest as needed

part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%

post times, loads and notes to comments

Tues, Feb 22, 2010

March 7th:
20 sec max reps; 40 sec rest b/t movements:
Bench Press - 135#/95#
Hang Power Clean - 135#/95#
Box Jumps - 20"/14"
Row Meters
(repeat 5 times for total reps/meters)

late March:
5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
(record total rounds and reps as score)

post reps and rounds to comments
double on Wed and Sat for everyone

Mon, Feb 21st, 2010

Sun, Feb 21, 2010

March 7th folks:

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

late Marchers:

[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores
compare avg meters recorded on Feb 17th to this time

post times and meters to comments

Sat, Feb 20th, 2010

school is in...

March 7th competitors:

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

late March competitors:

part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec

rest as needed

part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

post loads, notes and times to comments

Thurs, Feb 18th, 2010

March 7th competitors:

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)

Late March competitors:

Females
For time;
10 HSPU, 3 L Pull Up, 9 HSPU, 4 L Pull Up, 8 HSPU, 5 L Pull Up, 7 HSPU, 6 L Pull Up, 6 HSPU, 7 L Pull Up, 5 HSPU, 8 L Pull Up, 4 HSPU, 9 L Pull Up, 3 HSPU, 10 L Pull Up

Males - BWT below 150#
For time;
15 HSPU, 10 L Pull Up, 13 HSPU, 10 L Pull Up, 11 HSPU, 10 L Pull Up, 9 HSPU, 10 L Pull Up, 7 HSPU, 10 L Pull Up, 5 HSPU, 10 L Pull Up, 3 HSPU, 10 L Pull Up, 1 HSPU, 10 L Pull Up

Males - BWT 150-175#
For time;
15 HSPU, 8 L Pull Up, 13 HSPU, 8 L Pull Up, 11 HSPU, 8 L Pull Up, 9 HSPU, 8 L Pull Up, 7 HSPU, 8 L Pull Up, 5 HSPU, 8 L Pull Up, 3 HSPU, 8 L Pull Up, 1 HSPU, 8 L Pull Up

Males - BWT 175-200#
For time;
15 HSPU, 6 L Pull Up, 13 HSPU, 6 L Pull Up, 11 HSPU, 6 L Pull Up, 9 HSPU, 6 L Pull Up, 7 HSPU, 6 L Pull Up, 5 HSPU, 6 L Pull Up, 3 HSPU, 6 L Pull Up, 1 HSPU, 6 L Pull Up

Males - BWT 200+#
For time;
15 HSPU, 4 L Pull Up, 13 HSPU, 4 L Pull Up, 11 HSPU, 4 L Pull Up, 9 HSPU, 4 L Pull Up, 7 HSPU, 4 L Pull Up, 5 HSPU, 4 L Pull Up, 3 HSPU, 4 L Pull Up, 1 HSPU, 4 L Pull Up

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

post rounds completed for early March competitors and time for late March competitors to comments

Wed, Feb 17th, 2010

part 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec

rest as needed

part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

post loads, notes and meters to comments
single tomorrow

Tues, Feb 16th, 2010

A1. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec
A2. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec
B1. Push Press @ 12X1; 4-6 x 4; rest 120 sec
B2. CTB Kipping Chin Ups - 15 x 4; rest 120 sec
C1. Press @ 12X1; 4-6 x 3; rest 90 sec
C2. Kipping Chin Ups - chin breaks vertical plance - 20 x 3; rest 90 sec

post loads and notes to comments
double tomorrow

Mon, Feb 15th, 2010

We waited 33 years, 257 days till this moment; GOLD on Canadian soil/snow - congrats to Alexandre and his brother; great story.

Schedule:
Tues 16th - single
Wed 17th - double
Thurs 18th - single
Sat 20th - double
Sun 21st - single

Erik Luber analysis

Sun, Feb 14th

A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00

post total sets per letter to comments
(i.e. A-12, B-12, C-12, D-15)
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's

Vaccines

Feb 13, 2010

"Nodar" (R.I.P. 1988-2010)

3 rounds for time:
35 DB Dead Lifts - 75#/h,50#/h
Row 1K
50 knees to elbows

post time to comments
DB's must touch floor at bottom
knees have to hit elbows at top of K2E

As well, this is a link to an Online Metabolic Typing Test - this was a part of Nutrition 201 as well; if you feel interested, take the test and post how you scored, thanks.

Thurs, Feb 11, 2010

[445 squat, 135 press, 425 DL] x 10 for time = 4:35



Febbers:
part A:
95#/65# squat clean x 5 x 3 sets
+
95#/65# hang power clean x 5 x 3 sets
+
95#/65# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)
part B:
3 sets - 10 chest to bar chin ups
+
3 sets - 15 high speed squats
+
3 sets - 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)

Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel

Marchers:
Locals:
AirDyne Sprints:
[18 sec @ 100% effort/speed, 1:42 easy spin recovery x 5] rest 5 min x 3
Away:
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3

(15 total sets for each group, use an AirDyne if you have one; escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; for Airdyners - its all out for 18 sec each set; warm up really well for sprinters)

Wed, Feb 10, 2010

Febbers:
A1. Dead Lift - 1,1,1 - 70% effort for all 3 sets; 180 sec
A2. Ring Dips - 15,15,15; 180 sec
+
20 double unders, 5 breaths x 10
+
5 sets of 10 unbroken knees to elbows

Marchers:
A1. Power Snatch @ 11X1 - 2.2.2 x 5; rest 120 sec
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min

post loads and notes to comments
10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight

Tues, Feb 9th, 2010

Febbers:
A1. Press - 3,2,1; 120 sec
A2. 15 CTB chin ups x 3 sets; 120 sec
+
Run 1K
(1st 200 m @ 70%, 2nd 200 m @ 80%, 3rd 200 m @ 90%, 4th 200 m @ 100%, last 200 m @ 50% effort)
+
joint mobility work - 30 min

Marchers:
A1. OHS @ 32X1; 6-8 x 4; rest 120 sec
A2. Muscle Ups - 8/set x 4; rest 120 sec
B1. Jump Squats - 10 explosive x 3 sets; rest 90 sec
B2. CTB Chin Ups - 20 reps x 3 sets; rest 90 sec
+
Tabata Mash:
Switch Lunges
Anchored Sit Ups

post loads, notes, reps, and times to comments
stay down there for the OHS
arms at full ext at bottom and top of MU
minimal squat on jump squats, rebound explosively
knee barely grazes ground on switch lunges, jump b/t steps
chest hits thighs AND body must be parallel to floor at top of sit ups - compare to Jan 30 score

Nutrition 201 Pearls and the Fresh Prince

these are the clinical pearls that were a part of the Nutrition 201 seminar

they are posted specifically for the folks that were there or have seen/will see the Nut 201 DVD as promised

thanks to Kris and Trevor for getting this together for everyone



i got this from my business partners blog, very inspiring, go to 2:35 of the video...and DO watch the rest...love it...

Sun, Feb 7, 2010

Training:

Febbers:
for time:
50 push ups
5 squat clean - 135#/85#
40 push ups
5 squat clean - 145#/95#
30 push ups
5 squat clean - 155#/105#
20 push ups
5 squat clean - 165#/115#
10 push ups

Marchers:
A1. Touch and Go Dead Lift - 15 unbroken; rest 10 sec
A2. Kipping Ring Dips - 10 reps; rest 10 sec
A3. Slap Chest Push Ups - 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice - few reps, short breaks, perfect form

post times, loads and notes to comments

Sat, Feb 6th, 2010

Training:

Febbers:
part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP - 95#/65#

Febbers post wod fuel:
post wod fuel male:
above 12% - 10g prot/30g carb
8-12% - 10g prot/20g carb
below 8% - 10g prot/30g carb
post wod fuel - female:
above 16% - 10g prot/20g carb
12-14% - 10g prot/25g carb
below 12% - 10g prot/30g carb

rest 60 minutes

part 2:
Row 1K

Febbers post wod fuel:
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)

Marchers:
A1. High Bar Back Squat @ 40X1; 4-6 x 5; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass on back squat; use same method for GHD sit ups as last week)

Marchers post wod fuel:
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)

Feb - post rounds and time for 1K row to comments
Mar - post loads and notes to comments

yeah burpees!...rest day

Oliver's First Burpees from Brendan Sonnichsen on Vimeo.

Febbers:
Sat - double
Sun - single
(both high intensity low volume tests)

Marchers:
Sat, Sun - singles - CP/ATP stuff...

I'd like to ensure that everyone who is competing has the right mind set going into next weekend. All of us here will be wishing you the courage to face pain head on and allow it to pass. Never doubt that the effort you put forth will come out at competition time. We all do this as you do, we'll be there as well, we travel in packs.

Feb 4, 2010

Here are the results for the Big Dawgs Competition held on January 23rd. Congratulations to Nathan and Marie for successfully meeting the Sunday Criterion for all three WODs. They each received an additional 5 points as a result.

Final Placement was determined using the following criteria..(tie breaks)
Competitors were ranked using Total Points followed by...
Total number of Sunday Criteria met follow by...
Total Number of Double Unders...

In hindsight, should the Tie Breaker Methodology been posted prior to the competition? The answer is yes and no. Yes because it would have very clear to every competitor how crucial each Double Unders was worth and no because it is a good reminder for all that in competition every Rep Counts.

Sunday Criteria for each of the WODs was
For Males:
perform 15 OHS with your bodyweight,
score a sub 7 min row, and
perform wod 3 under 4:15;
For Females:
perform 15 OHS with 65% of your bodyweight;
score a SUB 8:00 row, and
perform wod 3 under 8 minutes

WOD scores that met the Sunday Criteria are shown in green.

Training:

Febbers:
A. Back Squat @ 30X0; 3,3,2,2,1,1; rest 240 sec
B. Power Clean @ 12X1; 2,2,2,2,2; rest 180 sec

Marchers:
7 sets for total time:
30 double unders
20 chin ups
10 push jerk from rack - 135#/95#
rest 2 min

post loads and total time to comments
shirts are in online store, thx for representing!

Wed, Feb 3rd, 2010

Training:

Febbers:
part 1
for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups

rest 30 min

part 2
Run 3K as fast as you can

Marchers:
A. quickly build to a tough 3 in the Dead Lift - NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 - 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 - 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec

Febbers post time for gymnastics routine and 3K run to comments
(as well take your HR immediately after the HSPU/chin up wod and right after the run and post next to score, i.e. 5:30 (145) and 10:45 (175))
Marchers post loads and notes to comments
single Thurs for Febbers and Marchers

Feb 2, 2010

Training:

Febbers:

20 sec max reps, 40 sec rest;

1. Bench Press – 135#/95#

2. Hang Power Clean – 135#/95#

3. Box Jumps – 20”/14”

4. Row Meters

Repeat 5 times for total reps/meters

Marchers:

3 sets:

10 thrusters – 120#/80#

Row 2 min @ 90% effort

Rest 2 min

+

3 sets:

10 front squat – 135#/95#

90 sec high knee skipping

rest 2 min

+

21,15,9 rep rounds for time;

Chin Ups

Burpees

Post loads and notes to comments

Wed double for Febbers, single for Marchers

Monday...

the OPT family...that is one happy guy in the middle..I am so grateful

Black Box Summit Part 2 - learn how to get to the next level!

an old interview of one of the best - Charlie Francis:

Q: If an athlete hits a personal best, you usually stop the workout, regardless of what's left on the paper. Why is that?

CF: Well, it's dangerous. The time people get hurt is the next session after they've had a tremendous performance.

Q: Because they're trying to top themselves?

CF: Not just because they're psyched up and trying to beat their PR, but because their bodies haven't recovered from it. With very heavy weights it can take ten to twelve days to get over a maximal lift, same thing in sprinting. There's a huge difference between 95 and 100% performance. So instead of the 100 meters in 10 flat, it becomes 10.45 or 10.50. The difference in output and effort is unbelievable. Even though it's in the 95th percentile and qualifies as high intensity work, it's a joke. Keep in mind this only applies at the highest levels. If a kid gets a personal best, so what? We're talking about world record levels.

Q: In your book, The Charlie Francis Training System, there's a picture of Mark McKoy benching 315. The caption reads, "This is an indication of the upper body strength required to be a 10.19 second 100-meter sprinter and the number three hurdler in the world in 1987." Can you clarify that? Does a person need to bench a certain amount to be a contender?

CF: It's not a formula that says, you've got to be able to bench this and squat that. What it means is that high-quality performances are the result of high-quality training. There's nobody who can go out there, for example and say, "Oh, I want to beat Michael Johnson in the 400, well, I'll just go do what he does." Look, if you can't beat him in the race, you can't do his workouts! It would take years to build up to those things, so who cares what he does in his workout? You can't do it, so don't worry about it!

love it...