"experience more than results"
So I just got some cool news. The 2nd place finisher in my sectional cant make the regionals, so it looks like i get bumped up into his spot. So I guess I qualified for the Northwest Regionals. Are any of you other Dawgs going?
Cut my finger two days ago when being reckless with a knife, so will have to rest a bit while it starts to heal. Well, well - have a pretty hectic scheme anyways and it could be time for some days of rest. Just glad I wasn't competing this weekend.Anyone coming here to Stockholm for the Sectionals this weekend? I'll be a judge, say hi to me! If you need anything (help with sleeping place or whatever) and is coming from far away drop me a line, ok?
yelvi... i believe congrats r in order for u brother!~gm2
ontario sectional wods finally up!http://www.crossfitcolosseum.com/chad hall, these look very crushable!i'd been having nightmares all week there was gonna be a run/heavy squat snatch/heavy thruster wod... i like these better!
Yelvi congrats! Michael McCabe,Wow no kidding I've been dreaming up all sorts of things they could make us do! I like these! ... I think?Never rowed 3K before, I'm thinking under 10:00 would be a very good time?Under 3 minutes for wod 2. And 10 rounds for wod 3? What are your thoughts?
354/168350/162354/156333/150340/168Lost all my pulling power in last 2 rounds. :(
Chad, we did a 3k row back in october and it took me 11min... i`m thinkin 1:45 pace for the first 2500m then hope there`s something left in the tank for the last.wod 2 is a pure sprintwod 3 just keep moving... i have a tendency to come out too fast in the amrap stuff so i`ll pace my first 3-4 mins and get into a good rhythm of banging out rounds UNBROKEN
Congrats Yelvi!!! Go get'em
31m/200/6'1"641531445408447Avg 494.4Forgot to do HR. I was pretty much toast after the first effort. It hurt!
Spent nearly 50 minutes trying to loosen up my quads to no avail.Only did 3 rounds.....since they all ended up being pretty useless from a power perspective.1. 300/1602. 288/1803. 250/168.....died HARD in this one which is what made me realize I should just pack it in.
@ OPT @ 7AM46yom/175.5#/6'419W 126 bpm damper 5383W 144 bpm damper 5393W """"""" damper 5.5366W """"""" """"""""""335W """"""" """"""""""40-43 stokes each minuteApparently rest is increasingly important the longer you sprint. Who knew?Avg=379.2W
Starting HR/Avg Watts/Ending HR?/595/159100/537/161119/470/163132/465/165134/394/163
All rounds damper at 7587/148546/153505/155441/154429/157Avg = 501.6crashed hard on last 2 rounds.Heading to Colorado tomorrow to cheer Brent on at Mountain sectionals. Good luck bro!!!
1)532 watt ave2)4903)4344)3665)dns deadmy HR calculation wasn't accurate.
yelvi, congrats. we'll be well represented with marie, and becky clark and sam harmer (both of whom need to start posting)
1. 565/1402. 523/1403. 466/1604. 429/1505. 421/160Hrt rt taken at corotid pulse for a 6 sec count x 10, not super accurate but good enough. Roughed up after this. Hrt rt got back to 100-120 before all rounds.
412(not sure what i was thinking)454474464446not coordinated enough to take HR after rowing, haha i tryed but that didnt work.
257.8 avg watts/132bpm244.6 avg watts/162bpm230.1 avg watts/168bpm215.3 avg watts/180bpm212.2 avg watts/184bpmNot good... started this too close after lunch. Legs are killing me now!
Oh and I changed my damper setting a few times; 7 seemed to be about right. And it's spelled, 'carotid.' Uh, I was tired.My word is 'icerli.' A few good idea if you have an injury...
26/m/145445386327291301 Tried to check my HR but I don't think I did it right
i think my HR was too high to get a reading using my pulse- too inaccurate, but I counted about 18 beats per 6 sec each time approx 180 beats/min, the second set was the highest maybe. 1st set as all out, hard to recover1 - 636 2 - 5573 - 4864 - 4305 - 446
580523483401443had 2 guys hit the wod with me today. completely forgot to take my heart rate.
Just finished our wind down week preparing for the New England Sectional on the weekend where 12 CF Performance 'Big Dawgs' athletes will be competing, and we are pumped.I am proud as hell to be a part of this amazing elite community and the thankyou to all Big Dawgs for your inspiring performances which drive me /us to be better! I am very excited to put the training to the ultimate test.Coach, thankyou for your unrelenting support, I really appreciate it mate! Look out for a few of my crew to tear it up...Workout 1 (Saturday) "Pullin"For time:800 meter run30 Snatches, 115/75800 meter runWorkout 2 (Saturday) "Fast and Furious"3 rounds for time of:20 Box Jumps (24/20 inches)20 Chest-to-bar Pull-ups20 Wall Balls (20/14lbs, w/10 foot target)Workout 3 (Sunday) "Serious 7"Each athlete has 7 minutes to get their 7 rep max squat clean. When the athlete says "go" the judge will start the clock, each athlete has 40 seconds to complete their 7 rep max. They can do as many attempts as they want within the 7 minutes, however you only get 40 seconds for the 7 reps from the first pull. Rest and number of attempts is dependent on the athlete.Workout 4 (Sunday)Only the top 50 men and the top 50 women will advance into the final workout. The details of this workout will be revealed Saturday night after the completion of day's events.
291/138312/144300/144278/150258/144Wow the last 15 seconds of each round were brutal no strenght left to pull. Maybe the hour of snatch work with deejay affected me, but was well worth it - damn i have a long way to go.
32/74.5"/180@CFCAttempted to take HR...but could not get an accurate reading..498483461381361Notes: rowing sucks...but I am getting better at it...
Ave Watts/HR after/HR before403/160/80373/150/90369/150/110323/140/100303/120Knew I was in trouble after round 1...legs more sore than I imagined. Tanked really hard after round 3, was pretty much just trying trying to hold on in the end.
300/160281/160255/150221/140 (didn't row last 15 sec, so I'm sure that's why heart rate dropped)216/160row 4 and 5 a big drop off!
m/31/69.5"/175#AvgWatts/HeartRate472/168461/180461/180440/198408/198Nutrition/Supplementation- PreWO: 16g BCAA+G- PWO: 2.5 Scoops ReFuel, 8g BCAA+G- 60 min later: snapper, artichokes, asparagus, mac nutsNotes- Damper at 5 the entire time- Would have liked to raise the damper, but it started to hurt quci and didn't want to risk losing watts because of the higher damper- Was smoked after round 3Any decent hotel recommendations for April CCP module?
26/511/1901.)493/336 m2.)466/329 m 3.)403/314 m4.)416/317m 5.)418/318m damper was at 6, however after review a few of the big dawgs scores I believe that was toooooo low. Maybe should have tried 7 or higher. thanksd
437/445/429/382/354Notes: Played with damper settings. First was 5, then 7, then 9. Decided 7.5 was best and finished last 2 there. My legs were burning and it was about dealing with the pain. I literally couldn't pull anymore power on the last one. Great feeling!Brandon
524/159526/162462/162416/154383/164Played around with a few different stroke rates and techniques, and dropped the DF from 130 to 113 after the second interval. Between this and Sunday's bench/row workout I've learned to hate 1 minute row sprints more that just about anything else I can think of.
w/avg BPM458 144394 198? That can't be right!362 144358 168342 174Didn't feel comfortable on rower today.....and I've no idea what I'm doing on the rower most days!
Good Luck to all the Dawgs this weekend!
552/176555/172485/180498/184466/184That sucked. Nothing left during the last 15 sec of each round. Damper at 4.5 for all.
OPT, before I go to Connecticut to compete tommorrow in the New England sectionals I want to thank you sincerely for the programming you offer. In the several months since I got on board with following your site religiously I have seen huge improvements in all domains and skill sets. I feel very confident that I have done everything I can to prepare for this thanks to your expert programming. ~John Thomas
1. 513/1682. 494/1563. 441/1744. 425/1805. 400/192Smashed after the first three rounds. Fell off the seat in the fifth round. TOUGH
sub KB swing, 2 pd30/ 15230/ 15631/15230/14827/164swing isn't a very good sub, too hard to increase tempo. SDLHP would have been a better choice. Grip was limiting factor for last round. Late submission for wed, did the WoD on time, forgot to post. Kudos for all dawgs who ran sub 2:00 on the rounds.2:23, 2:19, 2:23, 2:15, 2:22, 2:25Pullups felt great. 18 months into kipping pullups and I finally feel like I have a solid handle on translating hip power to pulling power. Need a butterfly kip to decrease times and be ready for sectionals next week.
OPT, with the Canada East Sectionals set to go, I want to express my gratitude for all that you have done for me and the rest of our crew competing this weekend.I feel mentally and physically prepared to give it everything that I've got. The first think I did when I got in the hotel room yesterday was to hang up the OPT UNBROKEN T-Shirt where I could see it and be reminded of the hard work and preparation that we have put in up to this point. I will wear it with pride and leave it all on the line.To the rest of the Dawgs, thank you for continuously setting the bar so high!Here we go!Pete
Headed to Denver here in about an hour. Big hug and thanks to James and the entire big dawg crew! Good luck to everyone competing this weekend. Ouuuuu!
To all you Dawgs competing this weekend, good luck and get uncomfortable.Any updates would be appreciated!
m/33/68"/165465/180435/180368/180330/180320/180Notes: No heart rate monitor, so rough guess from trying to take pulse while gasping for breath post-row.
Didn't hook up the ticker counter but here's the rest: in reverse order as taken from the Concept II rower that is in my house (Thank you OPT organization!)304 meter 364 W = 1.00301 meter 354 W = 1.00308 meter 379 W = 1.00307 meter 375 W = 1.00315 meter 360 W = 1.00Fully recovered after prescribed rest periods. I could do better, but if that was truly the case, why didn't you?
Good luck this weekend DAWGS!!!!!! OOOUuuuuu!!!!!!1. 486/1322. 482/1363. 467/1444. 422/1325. 369/136 Felt like I was flailing. No rhythm. I counted my HR for 15 secs and multiplied that number by 4.
Decided to skip this one as I was feeling a bit under the weather. Congrats to Yelvi!! It'll be a tough regional. Go get'em!
GO BIG DAWGS GO!! Good luck everyone we will all be cheering you on. You are all well prepared so go out there have fun and kick some serious ass!!!
Total avg. for all rows was 422... Gassed hard today. Last 2 nights have been late ones and caught up with me big time today...could tell during first sprint how it was going to go, but pulled like hell anyway...lost paper with recorded averages for each minute, and didn't record bpm...need a good meal and sleep.
1.576/1202.493/1603.434/1604.395/1605.402/160total avg 460legs cooked today! mad during first row thought i could keep it over 600 but crashed with 10s left!
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