LOCALS!!! - Grass Fed Meat - quality folks
"to revere pain and fear, to embrace friction, are bedrock skills of survival"
Training:
6 sets for times:
15 unbroken chin ups
20 unbroken push ups
25 unbroken sit ups
30 unbroken squats
rest 2 min b/t sets
(work on speed of movements)
post 6 sets of times to comments
54 comments:
1. 2:05
2. 2:24
3. 2:28
4. 2:39
5. -
6. -
Palms tore in the fourth set and couldn't grip the bar in the fifth. Sore has hell but not the worst I've ever had. Should be ok in a couple days.
Really bummed because everything was unbroken up to that point and doing strings of chins has always been a weakness and I was owning them this morning.
Sit ups and squats were slowing me up but they were very manageable.
Scaled pull-ups & push-ups to 10,10.
1. 1:56
2. 2:36
3. 2:38
4. 2:37
5. 3:15
6. 2:28
Lots of resting before starting push-ups
Any Big Dawgs in evergreen, Colorado? I'm heading that way today and it looks like it might be the only city in America without a Crossfit Affiliate. I was hoping to get at least one workout in at altitude that wasn't bodyweight only.
1:30
1:31
1:31
1:30
1:32
1:33
total working time 9:07.
pullups were COVP, pushups chest to deck, situps anchored. everything unbroken and no rest btw exercises. felt fully recovered before each set.
belated congrats to all those that competed the last few weekends. awesome job qualifying CDunkin, Nathan H, Marie, Colin, Ken C, and anyone else I am missing.
good luck to those competing this upcoming weekend.
1. 1:49
2. 1:56
3. 1:59
4. 2:12
5. 2:17
6. 2:23
Anchored situps always slow me down. Each set of 25 took at least 60-70 seconds.
2:21
2:27
2:32
2:47
3:14- lots of singles, stayed on hands & toes
3:03-pu:10/3/3/2/2- breaks on hands &toes at top.
All other movements unbroken! Pullups went great, expected these to be the weakest link but turns out it was the pushups.
Didn't keep track of each round, total working time was 22.18.
1. All UB
2-6. All UB except pushups. Broke to sets of 5 after 3rd round.
Sit ups were unanchored.
1:53
1:43
1:50
Added 10 unbroken du after each set and was satisfied after three sets. Felt very good afterwards, competition time!
One of the best balanced workouts I've had in a long time, thanks OPT
1:50
1:54
1:59
2:05
2:15
2:23
12:26 total
Many of you may find this article interesting...its regarding grass fed beef and cancer prevention...they also provide a link to the journal article...(WFS)
http://wwwDOTexaminerDOTcom/x-38870-Jacksonville-Fresh-Foods-Examiner~y2010m3d16-Grassfed-beef-Key-to-cancer-prevention
1:40
1:38
1:44
1:52
1:59
1:53
All unbroken....surprisingly, situps were the hardest. Quads started cramping, so situps were slower than usual. Probably lack of proper warmup.
2:00/2:06/2:16/2:33/2:44/2:47
total time-14:26
The push ups were the limiting exercise. The difference in times was due to the longer breaks between pull ups and push ups.
Don't know if anyone is up for up it but I created an ESPN group for the NCAA tourney. Complete a bracket and join.
The group name is: OPT Big Dawgs.
1:43, 1:48, 1:51, 1:52, 2:01, 2:08
Total Work Time = 11:23
Went straight into each exercise right after, except in the last round. Had to take a couple extra seconds before the pushups in the final round... my arms are exhausted.
I tend to be pretty conservative when it comes to workouts that say UNBROKEN. Usually take alittle too long so that I can guarantee myself I will make it. Went at this one with a different strategy... told myself to go immediately into the pushups (those tend to me my weakness) right after the pullups and if I have to redo then so be it at least I will learn my boundries.
23/145
1:27/1:30/1:36/1:47/1:50/1:52
Pull-ups: chest to bar
Push-ups: chest to deck
Sit-ups: anchored
Chest to bar pull-ups were super easy, I felt extremely light today, push-ups and squats were easy. The only thing that slowed me down were situps
1:49/1:53/1:35*/1:48*/2:00*/2:28*
* rounds 3-6 were performed without squats. Still being very cautious with the knee even though it feels pretty good.
I hate "Barbara", and this wasn't much better.
@ OPT @ 7AM
46yom/6'/176#
Didn't notice the 2 min rest between sets until Gord told me after round 3. So first 3 unbroken WITH NO REST & last 3 unbroken WITH REST as RX'd. Thanks Gord!
2:00/2:20/3:19 no rest up to this point
rest starts now 2:03/1:59/1:50
2:02, 2:00, 2:01, 2:03, 2:09, 2:17
Total time=12:32
Everything unbroken,pushups and situps became a lot slower in last 2 sets
CTB pull ups
Anchored situps
m/31/69.5"/175#
1:55
1:59
2:10
2:22
2:39
2:36
Nutrition/Supplementation
- PreWO: 16g BCAA+G
- PWO: 40gP/45gC (Shake: ReFuel, MRM Metabolic Whey), 8g BCAA+G
- 60 min later: chicken breast, asparagus, apple, almond butter)
Notes
- Felt slow and sluggish today
- SitUps were really slow for me
- Was lacking serious intensity today
1:14/1:19/1:20/1:24/1:23/1:24
Total working time= 8:04
1:38 1:35 1:40 1:46 1:51 1:50
situps were the hardest
PTS awesome job. I will do a bracket for march madness, its the best time of year for sports!! WHOOFFF
10:20
Wroked on speed of butterfly pullups w chin over horizontal plane, need to work on speed here, last 2 sets were slower becasue i did chest to bar. Air squats also felt slow, need to work on speed of movement
1:37
1:34
1:35
1:36
1:39
1:39
2:00/2:27/2:51/3:18/3:20/3:30
happy to get it done as Rx
1:52/1:52/1:52/1:54/1:54/1:53=11:17
Unbroken baby!
Nice trick on Grant Gord'o :-)
PTS - right on.... i'm notoriously bad at picking these things (i like underdogs way too much) but i love march madness so i put up my bracket in your group
ontario sectional wods coming out very very soon... can't wait to finally compete
Steve... freakish speed brother!...
1:25 / 1:29 / 1:33 / 1:32 / 1:27 / 1:29
total ~ 8:55
~gm2
Me
2:01/1:50/1:48/1:54/2:05/1:55
Total Time 11:33
Craig
1:54/1:45/1:47/1:47/1:55/1:50
Total Time 10:58
1:45
1:51
1:49
1:45
1:44
1:40
10:34
all unbroken hard time finding butterfly kip
1:56
2:02
2:34
3:35
3:42
3:26
Total: 17:20
bodyweight is a major weakness for me...especially in later rounds
This was my first WOD after competition. Came up 10 spots short of regionals but had an awesome time.
Today was day 1 for 2011.
3:06/3:26/3:42/3:38/3:43/3:46
push-ups were broken 10/5/5 for the first round then 5/5/5/5 for the rest.
26/5 11/190
unbroken as required
anchored sit-ups
1.)1:30- this time maybe a bit wrong because DJ informed me my push-ups were not full.
2.) 1:40
3.)1:46
4.)1:46
5.)1:59
6.)2:00
total:9:21
It was alot harder then I thought it was going to be...
thank you
38/6'2"/194
Mar 3 (early marcher) workout:
A1 DL 1x3: 310/310/310#
A2 RingD 15x3: 15/15/15
+
DU's 20x10
+
K2E 10x3
+
WOD2 Snatch Setup (4 Pulls): All power snatches...
Burgener Warmup
60kg - Easy
85kg - Got it 2 inches off floor and brain said, "ahh, hell no".
80kg - Felt heavy but solid
85kg - Solid
5 min rest
85kg (187#) - Solid after the wifes 3,2,1 go.
Notes: Practice tonight was just to see how well the body responded to jumping to near max snatch (92.5kg) weight with little rest. It's a start... Felt strong tonight on OPT portion of the workout. Cut down the k2e's down to 3 sets vs 5 to save lats and abs for this weekend.
Still resting shoulder......FACK!
Decided to do a CFC WOD from last week.
10 rounds of;
7 Back Squat (3/4 Body Weight - I used 115# which is a bit over)
14 Jump Squats
41s/39s/39s/41s/44s/42s/49s/48s/40s
Total Working Time: 7:27
I’m afraid to go to bed....I’m quite certain I will not be able to walk tomorrow....or the day after......:o)
1:27
1:33
1:43
2:00
2:12
2:18
11:13 total
Situps were anchored with abmat, and got very slow by the end, but everything was unbroken, with no rest between movements other then the transitions.
Feeling a little more chipper today
2:10/2:05/2:52/2:56/2:53/2:53
excited that everything was unbroken except damn pushups after 2nd round. I would have been there all day so broke them into 5s and 3s
Total working time 15:48
Kat you are amazing
1. 1:31 all UB
2. 1:38 all UB
3. 2:04 all UB
4. broke push ups at 8, and bailed on this round because they weren't UB. Not really sure what I was thinking!? I guess I thought I had to redo the whole round, increasing rest to try and get the UB push ups??? Like that was going to happen!!!Anyway, just moved on to the next round. My intention was to make this round up at the end, but ran out of time.
5. 2:56 push ups broken after 12, everything else UB. My endurance for push ups suffered after the strict strength program I did 4 months ago and it still hasn't come back!!!
6. 2:55 push ups broken after 8, everything else UB.
Really, really pleased with the 6 rounds of UB pull ups. Finally!!! Think it had to do with Mike questioning why I was always regripping with my pull ups. I didn't really know why other than it was a habit I started when I learned the butterfly. So I didn't do it for this WOD and it was better. Thanks Mike! On that note...can't thank the guys at OPT enough...Rob, Geoff, Mike, Trevor...you guys are AMAZING. I really appreciate everything you do.
m/74.5"/180
@CFC
1:25/1:24/1:35/1:42/1:46/1:50
Notes: The increase in time is due to situps...which were very slow...they always are for me...
PU were great...and I just fall straight into pushups...
have not done that many air squats in a long time and they felt fine..
2:00 / 2:13 /2:14 /2:32 /2:48 /2:47
Total: 14:34
Push-ups broken on sets 5&6 (12/5/3 & 10/3/3/3/1)...was at total muscular failure, would've had to wait a long long time before I could do 20 more unbroken. Still pumped that I made to 4 rounds, Ub push-ups are always brutal for me. Felt fast otherwise. Some crazy fast times posted today!
1:57, 1:52, 1:59, 2:07, 2:07, 2:10 for 12:12 of total working time. Pullups all unbroken chin over bar, pushups all unbroken chest to deck, situps all unanchored with abmat. Had a bit of a hard time keeping my rhythm on butterfly pullups.
2:20/2:19/2:21/2:18/3:32/3:00
Pullups broken on all sets. Everything else unbroken until the meltdown on the 5th set. CNS and muscle fatigue set in and I imploded. Got mad and managed to get a bit more on track in the 6th set. Workouts like these are always the hardest for me.
Brandon
1338 total work time
2:04 ub, 2:10 ub, 2:25 broken pushups for the rest of all sets, 2:30, 2:35, 2:40
Only broke up pushups but I did progressively take more time in between exercises, usually just bt pulls and pushes to shake out my arms.
When it says chin ups on here, does it always say chin ups or are there pull ups too? Just wondering if hand placement matters. Thanks!
1:48
2:00
2:06
2:25
2:40
3:16
Total time: 14:58 min
Best - 1:55 Worst - 3:10
Had to break pushups after 10 and 11 reps on round 5 and 6, so fail on those two. Felt kinda sick during situps and squats on round 5-6, slow, but at least I did´nt stop. Pull-ups where fast and easy, that´s a plus! :)
Never trust the short term memory. Got to the gym, set out to do the Mar 17th WOD. Got the #'s incorrect, but I think it will even out.
15x Chins
25x Push ups
25 sits
25 squats.
All unbroken except the last two sets of push ups, 15 - 5 - 5
13 - 4 - 3 - 3 - 2
Finished with some skin left on the paws, unilike the first post on this WOD. Saw two other crossfitters in the gym, which is always an inspiration.
Pre-WOD fuel - 0700 Quinoa AMar Millet porridge with Cashew butter
Mid AM - two chicken thighs
H2O
Post WOD - Spinach leaves, multigrain croutons sardines with
balsamic vinegar and lemon.
Power of Now - half way through but have to go - NOW
26/m/145
1:42
1:47
1:47
1:59
2:08
2:18
oops, thought I posted yesterday!
2:17/2:37(10 sec wasted while finding new situp spot)/2:48/2:47/2:48/2:58 Everything unbroken--unbroken pushups killed my situps, very very slow! Headache for almost 24hrs after!
m/33/68"/165
1:55
2:00
2:21
2:28
2:30
2:35
Notes: All unbroken. Felt pretty good this morning. I think I just needed a couple beers on St Patrick's Day (night prior) to shake up the body. Ran the USMC obstacle course in the afternoon (something I haven't done in years) and went through it with ease. Thanks OPT.
1. 2:00
2. 2:02
3. 1:54
4. 1:56
5. 2:00
6: 2:03
all unbroken
1:53/1:57/2:11 (unanchored sit-ups for first 3)/2:16/2:31/2:14 (anchored sit-ups for last 3)...really thought anchoring my sit-ups would allow me to keep the speed up on the sit-ups as they got tougher, but nope...fuckin' sit-ups just killed my times...chins/pu/squats all fast and strong...
1:55
2:21
3:13
3:39
3:11
all unbroken, sit ups and squats very slow! no drive!
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