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
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
74 comments:
Catching up as part 1: 15-1 HSPU, 8 LPU: 14:41
Last 3 sets of LPUs insanely broken.
rowing as a part 2 tonight.
Row sprint: 169m, 173m, 176m, 176m, 160m (tried damper 8 on the last sprint, it killed me!)
10 min rest
175m, 153m, 168m, 176m, 170m
Nearly fell of the seat on the second one (153m). :)
Compared to 17/2 I could get out a few more meters on a higher damper setting (6-7) today. So it feels great! Thanks coach!
Late Marcher
138, 140, 139, 139, 139
138, 140, 141, 142, 143
Lacking explosive power..
166m (damper 8) - 163m (7) - 161m (7) - 161m (7) - 160m (7).
Rest 10 min
156m (7) - 157m (7) - 155m (7) - 160m (7) - 159m (7)
m/25/197/6'3"
Set 1: 186-188-184-177-180
Set 2: 183-177-179-174-180
Missed this on the 17th so nothing to compare. Experimented with the damper throughout and think that 7 was best for this interval.
169, 166, 159, 160, 151
Avg: 161
Avg (feb 17):165
10 min rest
147, 154, 153, 149, 153
Avg: 151
Avg (feb 17): 161
Male 34yo, 6'0, 166lbs
rows as part 2: 176m, 176m, 174m, 173m, 172m
cut it in half. A bit shorter distance covered than this tuesday. Not too much juice in the legs and calves today, probably because of the 60+ 8'2 broad jumps yesterday.
Damper 10 for all but last 2 sets
1.182 m (pace b/t 1:19-1:23 49 s/m)
2. 181 m (1:18-1:24) 46 s/m)
3. 180 m (1:18-1:24) 45 s/m)
4. 179 m (1:19-1:25 47 s/m)
5. 178 m (1:18-1:25 49 s/m)
5 min rest
1. 179 m (1:19-1:25 51 s/m)
2. 175 m (1:20-1:27 45 s/m)
3. 167 m (1:22-1:27 46 s/m)
4. 172 m (1:22-1:29 46 s/m damper 8.5)
5. 175 m (1:19-1:25 44 s/m damper
I was short on time so only took 5 mins betwen sets 1 and 2
Lost focus on set 8 for some reason. Then I started visualizing myself rowing against some of you other big dawgs who just wouldn't quit and the pace went back up!
Avg 176.8m. compared to 169.25m on the 17th. The damper setting definitely changed things.
Very happy with my top pace of 1:18 compared to 1:22 on the 17th. Defnite PR!
Strokes were much sorter and quicker at this damper setting, and the workout was much harder than on the 17th!
m/46/5'8"/165
Gained weight!
Used the timer today
Part 1: 176,173,176,173,171
rest 10
Part2: 171,174,173,173,172
No gass today compared to last week. All 500m split averages lower by about a second. Clouds parted briefly on the third row of part 1.
Did some deads after 20 minutes 4x5 reps, 275,295,315,275 to see if back was back in shape (and in anticipation of the March 7 WOD!) - all is well
Feeling pretty sore (shoulders?) and tired - ready for a rest day.
Skipped this one :( Had to work at 3pm, so I went for a run in the SUN :)
25/140/5'10"
Late marcher
160, 160, 160, 159, 159 (Damper 6.5)
160, 161, 161, 160, 160 (Damper 7)
------
Average: 160.0
Feb 17: 156.6
Felt much stronger today. Slowest split this time was my fastest on the 17th. Using a higher damper definitely made a difference. Managed to get it down to 1:28/500m which is a PR for sure.
179,180,175 (shorts got stuck in slide), 181, 179
179, 173, 167, 175, 173
Today's average- 176.1 meters per 30 sec
Average on the 17th- 170.8
Early March...
Part 1: 14:34
1 hour 15 minutes rest
Part 2: 3:22, 3:28, 3:17
Deadlifts were strong, broken once in round of nine and fast throughout. Never strung more than three muscle-ups together, and missed two. Scaled up to 155 for the barbell movements in Part 2, and subbed three HPC for the one HPC and two HSC.
34, 6', 190
175, 176, 175, 175, 172
174, 170, 170, 172, 169
damper @ 9
There you go Geoff. No more lurking.
17th:
183m-180m-174m-173m
174m-172m-166m-167m
21th:
185m-180m-175m-168m-170m
175m-173m-170m-169m-170m
-Average a bit stronger than last time, with less rest but 1rst wod of the day compare to 2nd last time.
Felt good.
Early Marcher
Part 1:
12:48
Rest exactly 1 hour
Part 2:
2:42
2:54
3:00
Total working time = 8:36
Unit,
Last time you did this WOD, what did you do to refuel between part1 and part 2? With such a short time I was nervous to eat any protein, and risk upseting my stomach. So I just had a small sweet potato and lots of water. Thanks for the help.
Damper 8- 175,169,166,169,168
D5-171, D6-173,171,167,163
D8 too tough today, felt best at 6
Early March:
Part 1: 14:26 (Bar MU's)
Rest 1 hour
Part 2:
Only 2 rounds, my left medial forearm epicondyle hurt pretty bad after the MU's.
115#, plus should have done my conversion before (us Germans are bad with feet/yards, so I had the pylons 20 meters apart).
4:33, 5:37
28/5-10/170
167-171-171-170-167
172-170-169-167-170
Today's average- 169.4
2/17 average- 168.4
I was pretty happy to row a faster pace considering there was 30 seconds less rest and two more sets than on 2/17.
Paul...
when I did this WOD a few wks ago I did not fuel between and I think my rest was 1/2 of what it should have been... not that I recommend that would b the way 2 go, but that's what I did...
I think I was somewhere around 7:30 for part 1 and around 2:00 for each of the three rounds (6:05 total working tine or so)... thus is off the top of my head so I'd have 2 look 2 b precise...
at work 2day (25 hr shift Sundays for the next 9 wks... and nights during the wk (5pm-7am) with sat's off... blah...) so prob won't get one in 2day... nxt couple mo r gonna b rough keeping up but there r sone exciting tines coming up!... gd luck 2 all y'all competing nxt wknd!... has anyone come up with that table of whom is competing when?...
~gm2
Late March:
Played with the damper a bit to see if I could get more meters...
Set 1. 152m damper 7
2. 152m 6
3. 149m 5
4. 151m 8
5. 150m 7
6. 151m 7
7. 151m 7
8. 150m 6
9. 148m 6
10.152m 7
170 172 174 168 169
170 170 170 168 169
1700m total
Nothing to compare to from last time we did this...
Felt ok, bad nights sleep. Recovery times got quicker as the wod progressed...not what i would expect...
First day of OPT programming after a 2 month cycle of CFWF. Time to get some of my metcon back.
177/179/174/176/173
173/171/168/168/166
Drag factor 116 for first 7 intervals then 107 for last 3.
Unit, you are exactly right about your times. I knew I wouldn't get close to your deadlift/muscle up time (315 is damn heavy for me). I wanted to match your first round in part 2 and fell short by 1 minute! I was basically off your times by one minute each round.
I'm getting pretty nervous about this qualifier. I really want to do well and represent OPT, but I just don't have the work capacity yet that you guys have.
Late Marchers
171,172,172,169,167m
10 min rest
169,167,167,165,165m
Better times over all, damper setting was 8.5 this time last time it was 6.5 not sure if that made the difference.
No more lurkers, ya!!
160/161/163/160/159
5 minute break (short on time)
160/154/155/154/155
Yesterdays part 2 done this morning.: 12:33 (toes to bar were painfully slow and pullups were very broken)
4 hr. rest
Then todays row:
201-198-194-194-193
10 min rest
192-192-190-189-188
Damper on 4.5 entire time. My quads and glutes are smoked right now. Hard to stand up straight. That was fun.
thanks everyone for the congratulation comments yesterday.
food,drink and sleep were all off. last 3 rds low as I was crushed by then.
188,188,186,184,183,
186,183,179,178,172
1827 total. avg meters up ~ 3m/rd.
my wife joined me for the wod today and she averaged high 120's.
Early March:
Part 1-
23:25
Part 2-
9:49 total time
Late March
173/168/172/184/172=859
177/167/175/171/173=863
avg 2/21=172.2
avg 2/17=175.0
Notes: Rest was sufficient until the 10th row. Didn't feel like I had as much leg drive today.
@ Eau Claire Y
46yom/176#/6'
All damper 7
1st
173m 1:26.7 44 s/m
173m 1:26.7 44
173m 1:26.7 44
170m 1:28.2 46
166m 1:30.3 46
Sub Total=855m
Avg = 171
2nd
167 1:29.8 48 s/m
171 1:27.7 46
168 1:29.2 46
166 1:30.3 46
165 1:30.9 46
Sub Total=837
Avg = 167.4m
Grand Total = 1692m
Overall Avg = 169.2m
Feb 17 Overall Avg = 168.5
Much harder today with 2 more total rep's & 30 seconds less rest.
Way to go Pete! 182m in 30 seconds is no small thing! 173m is everything I have!
183, 181, 180, 179, 177
183, 177, 177, 175, 174
ave=178.6
from feb 17:
ave=178.5
Todays ave was higher by 0.1m- go figure
felt better today as my numbers were higher but then fell off prob due to less rest inbetween and more intervals. On feb 17 my numbers were more consistent but lower.
Early Marcher
Part 1
8:05
Part 2
2:44,3:02,3:18= 9:04
Late Marcher
1st 5, damper on 10
171.169,168,161,162
2nd 5, damer on 8
165,162,159,160,153
Played with stroke rate, a bit, but gave it full out. 163 avg for 10, Feb 17 was on damper 6, and avg 164.75. Guess I'm better off at 6, with better strokes.
Unfortunately had to pass on today. Hands and fingers are too sore and still exhausted and sick.
Will reconvene on Tuesday.
Early March
Part 1
10:50- 3 failed muscle ups but dead lifts felt good
Part 2
2:21, 2:25, 2:21- 7:07 total time felt pretty good
Pre WOD workout:
4 X 400m for time w/2min rest b/t runs
10:35
182/182/186/187/180
182/183/183/181/185
ave: 183.1
Feb 17th ave: 186.9
late Marcher
181/181/178/171/176
179/179/179/176/172
Avg: 177.2 (damper 4.5)
No earlier comparison
Late Marcher
6 damper for all
160,170,170,171,171
172,171,170,172,171
first set my shorts got caught under my seat..
No energy at all today and my back/chest are smoked still from yesterday.. looking forward to a massage tomorrow!
Part 2: did 5 rounds, felt really good.
2.40 2.35 2.32 2.38 2.42
Hauling construction junk again all day so had to skip part 1.
No more excuses for me after this week. Just finished my new house so my home gym will be ready in a few days and I will be back on track.
38/6'2"/198 (Late Marcher)
193/190/189/184/181m
187/186/185/184/182m
Dec 17:
181/180/178/174m
175/176/175/173m
Notes: Damper @ 8. No rolling meters. Went to gym for warmup and went to row and rower was still broken. Drove home and rowed in the living room. After round 1, I was on a mission to stay above 180 in round 2. Eye of the tiger and burning heart were the anthems for the last two pulls! Ouuu
The videos are great to see with so many familiar faces, it's nice seeing everyone smashing the workouts. Jefff, I felt the pain in your face towards the end of your row, I was there my friend. Great job! Too many names to comment on but it was a pleasure to watch all of you. It gets pretty lonely come game time when your loudest fans are the trickles of blood and sweat as they hit the garage floor. Many of you know what I speak of and have been there. Keep it up all you lone wolves out there, we're not alone! Ouuuuu
Averages:
Todays: 186.1
Jan 17th: 176.5
I felt great today and kind of lost some self control.
Powerclean work: 225/3, 235/3, 245/3, 255/3
Rest 10
Grace: 2:19, disappointed with that. Did 18 unbroken and then the bouncing weight lost me about 2 seconds per rep. Hightemp plates on rubber bounce for a long time lol.
Row WOD:
Round 1: 181, 180, 176, 176, 173 Rnd 1 total: 886;
Round 2: 176, 175, 175, 174, 171 Rnd 2 Total: 871;
Workout total: 1757m
I waited 20 minutes after grace, but I think it took it's toll a bit. I was about 5m short per interval than last time.
GHD Situp speed work.
Late Marcher
193, 191, 190, 189, 188
191, 186, 190, 188, 186
Today avg. 189.2
2/17 avg. 190.25
176,174,173,174,174
Rest 5 ,short on time
174,173,171,174,174
Late Marcher
No access to rower, so I subbed treadmill.
I did 30 sec sprints @ 12 mph & 10 incline.
180,178,174,131,168,171,175,168,165,165
av 167.5
first day back after being sick for a week
Early Marcher
part 1: 10:53 Had to walk/run about 100 ft between deads and MU's. Not sure if that hurt me or if the extra rest helped. All deads UB. MU's Broken.
Part 2: 2:03/2:21/2:58 Total time 7:22
Failed on last PJ of last rd so had to breathe for 10 seconds and try again.
Paul Klein: You will not be alone in NC/SC(I believe thats where you're competing). I'll be there as well representing OPT. Trust in Coach's programming and leave it all there, thats all we can do. Look forward to meeting you.
Mack, see you at the NC/SC qualifier. I look forward to meeting you.
part 1:
epic fail (AGAIN!) on muscle-ups... first round took 11 minutes... switched to strict pullups and dips... finished somewhere around 17 minutes I think.
part 2:
12:28
Early Marcher:
Tried DL's @ 315, did lots of warm-up leading up to it. Got 6, then got told by the gym manager to not slam the weights (which I wasn't but setting down 315 makes some noise on old school plates). 315 is a bit much for me, I scaled down to 225 to save time (stripping a 45lb'r). Wore a weight vest kipping pull-ups / dips and did same #. So part 1 came out like this:
12 - 6(315), 6(225), 12 weighted P-U's, 12 weighted dips
Rest as rx'd (added 12 PU's and 12 Dips on end to compensate) - came in @ 14:51 with annoying gym manager guy.
Part 2: Scaled to 110lbs, and did 10 burpee's instead of cone sprints (coming to conclusion that I may have to make the drive to the closest x-fit box) - would've killed to do the cone sprints in retrospect the extra 5 burpees at each round sucked.
Total working time: 12:56
Humbling day, need to work on DL a lot I think, right now I can squat more than I can DL....
Early March WOD
Part 1: 29 min*
Part 2: 7 min working time
*I was kicked out of the basketball gym for doing muscle ups 2 reps into my set of twelve. The a-hole told me it was too dangerous. I politely explained that the people playing basketball were more likely to get injured then me but he wasn't having it. Needless less to say it threw off my game having to move everything. Time includes arguing time as well as moving shit time.
Rested one minute in between all 10 sets. To little time as usual..
153
147
141
147
145
141
141
140
142
144
Had to do on Monday--only 5 sets to rest hip some more.
143/144/143/143/143/
Early Marcher
Deads/MU's - 13:10
Broke sets of 9 and 6 for deads, muscle ups were weak, never strung more than 3 together, missed several
BB complex/burpees/sprints - 2:36,2:50,2:58
happy to keep all of them under 3, sprints quickly turned into jogs into shuffles
182/181/195/191/191
186/190/186/190/197
30s on 60s off x10
163/162/168/174/171/170/168/174/173/177
avg ~ 170m
~gm2
late marcher
188, 186, 181, 178, 175
179, 177, 176, 173, 173
missed feb 17 (away skiing) so no comparison... back on sched tomorrow
early march
deadlift/muscle up: 11:58.
c&j complex/burpee/sprint:
2:12, 2:31, 2:58.
happy with the deadlift. quick and all unbroken. muscle ups all singles.
Late March - a day late:
170/169/169/160/154
160/160/154/154/154
Ouch. I was laid out pretty good after this one...
168,166,165,165,163
166,165,165,165,165
Tried damper on 10 for 1st row of each set and then tried 9,8,7 and used 7 on my last 4 sets.
Late Marcher:
148-155-147-154-152
rest 7min
148-149-152-161-161
comments:
I experimented with a couple settings on the damper today. From 6-to-4.5 I still prefer 4.5 for now
1: 173/172/170/167/162 m
2: 170/162/159/155/155 m
Very hard to keep moving On the intervals below 170 m, the lactic acid took a good grip on me! Last week I had some trouble finding a good damper-setting. Today I tried 8 for the most part and it worked out better with more meters.
m/21/5'8/162
1: 168 meters
2: 165 meters
3: 159 meters (seat slipped)
4: 163 meters
5: 161 meters
6: 156 meters
7: 160 meters
8: 156 meters
9: 156 meters
10: 159 meters
avg - 160.3
2/17 avg - 159.25
bwt today: 175, damper 5.5, feet @ 2
174, 170, 172, 163*, 165
175**, 171, 164***, 164, 163
Notes:
*Rower slid away on me
**Peak speed at 1:10... fastest ever
***Slid part way off seat
Held handle with mixed grip right near the chains to accommodate my wrist (left hand supinated and higher than right hand)
meters:
161
161
158
160
161
161
161
160
159
157
AVERAGE: 159.9m
Last week average: 153.5m
Damper on 10
165
162
161
160
159
159
Changed damper to 9)
160
161
158(butt fell off rower)
162
Just took another attempt at it with a higher damper cuz I was curious... with no warm-up I pulled 184 at damper setting of 8... good to note for future reference!
Rows:
170/172/173/172/172
10 min rest
170/174/170/172/173
Rows:
139/137/139/152 changed dampner/140/142/143/143/148/142
Part 1: 15:06
Dead lifts were limiting factor.
Part 2: 2:20/2:36/2:58
Probably could have paced myself better on these sets. Traps are shot after deads and hang cleans.
Part 1: 8:33
Part 2: 8:38
Early marcher for 20-21 march COMP. :
Part1: 10:30
Part2: 2:12 2:32 2:50
Total work time : 7:44
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