Thurs, Mar 18, 2010
Training:
Row Sprints:
5 sets of 1 min max effort
(rest 4:00 after set 1, 3:30 after set 2, 3:00 after set 3, 2:30 after set 4)
post avg watts per 1 min and HR at end of each set to comments
i.e.
set 1 - 380 watts/165 bpm
set 2 - etc...
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51 comments:
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?
354/168
350/162
354/156
333/150
340/168
Lost 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 sprint
wod 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"
641
531
445
408
447
Avg 494.4
Forgot 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. 300/160
2. 288/180
3. 250/168.....died HARD in this one which is what made me realize I should just pack it in.
584.9/160
511.9/164
425.0/164
402.5/164
406.0/172
@ OPT @ 7AM
46yom/175.5#/6'
419W 126 bpm damper 5
383W 144 bpm damper 5
393W """"""" damper 5.5
366W """"""" """"""""""
335W """"""" """"""""""
40-43 stokes each minute
Apparently rest is increasingly important the longer you sprint. Who knew?
Avg=379.2W
Starting HR/Avg Watts/Ending HR
?/595/159
100/537/161
119/470/163
132/465/165
134/394/163
All rounds damper at 7
587/148
546/153
505/155
441/154
429/157
Avg = 501.6
crashed hard on last 2 rounds.
Heading to Colorado tomorrow to cheer Brent on at Mountain sectionals. Good luck bro!!!
1)532 watt ave
2)490
3)434
4)366
5)dns dead
my 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. 565/140
2. 523/140
3. 466/160
4. 429/150
5. 421/160
Hrt 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)
454
474
464
446
not coordinated enough to take HR after rowing, haha i tryed but that didnt work.
257.8 avg watts/132bpm
244.6 avg watts/162bpm
230.1 avg watts/168bpm
215.3 avg watts/180bpm
212.2 avg watts/184bpm
Not 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...
501w/138bpm
468w/138bpm
428w/140bpm
439w/142bpm
419w/144bpm
26/m/145
445
386
327
291
301
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 recover
1 - 636
2 - 557
3 - 486
4 - 430
5 - 446
580
523
483
401
443
had 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 run
30 Snatches, 115/75
800 meter run
Workout 2 (Saturday) "Fast and Furious"
3 rounds for time of:
20 Box Jumps (24/20 inches)
20 Chest-to-bar Pull-ups
20 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.
291/138
312/144
300/144
278/150
258/144
Wow 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
@CFC
Attempted to take HR...but could not get an accurate reading..
498
483
461
381
361
Notes: rowing sucks...but I am getting better at it...
Ave Watts/HR after/HR before
403/160/80
373/150/90
369/150/110
323/140/100
303/120
Knew 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.
300/160
281/160
255/150
221/140 (didn't row last 15 sec, so I'm sure that's why heart rate dropped)
216/160
row 4 and 5 a big drop off!
m/31/69.5"/175#
AvgWatts/HeartRate
472/168
461/180
461/180
440/198
408/198
Nutrition/Supplementation
- PreWO: 16g BCAA+G
- PWO: 2.5 Scoops ReFuel, 8g BCAA+G
- 60 min later: snapper, artichokes, asparagus, mac nuts
Notes
- 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 3
Any decent hotel recommendations for April CCP module?
26/511/190
1.)493/336 m
2.)466/329 m
3.)403/314 m
4.)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.
thanks
d
437/445/429/382/354
Notes: 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
23/145
423/150
401/168
393/156
400/162
?/166
524/159
526/162
462/162
416/154
383/164
Played 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 BPM
458 144
394 198? That can't be right!
362 144
358 168
342 174
Didn't feel comfortable on rower today.....and I've no idea what I'm doing on the rower most days!
501/144
445/140?
382/164
371/168
354/168
Good Luck to all the Dawgs this weekend!
552/176
555/172
485/180
498/184
466/184
That 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. 513/168
2. 494/156
3. 441/174
4. 425/180
5. 400/192
Smashed after the first three rounds. Fell off the seat in the fifth round. TOUGH
sub KB swing, 2 pd
30/ 152
30/ 156
31/152
30/148
27/164
swing 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, 2:25
Pullups 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"/165
465/180
435/180
368/180
330/180
320/180
Notes: 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 = 1.00
301 meter 354 W = 1.00
308 meter 379 W = 1.00
307 meter 375 W = 1.00
315 meter 360 W = 1.00
Fully 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. 486/132
2. 482/136
3. 467/144
4. 422/132
5. 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.
1.576/120
2.493/160
3.434/160
4.395/160
5.402/160
total avg 460
legs cooked today! mad during first row thought i could keep it over 600 but crashed with 10s left!
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