Brent Maier - original Big Dawg moving on...Training:
A1. Clean Grip Dead Lift @ 52X1; 4-6 x 5; rest 120 sec
A2. 14" Close Grip Bench Press @ 40X1; 3.3.3 x 5; rest 120 sec
B1. Russian KBS - 30 unbroken x 3; rest 90 sec
B2. Kipping Ring Dips; 30 x 3; rest 90 sec
C. GHD Back Extensions @ 4022; 10-12 x 3; rest 90 sec
post loads and notes to comments
2 training plans starting Sat, one for late May peak, one for early May
53 comments:
Reading all the comments the last few days is killing me. Both for not taking in the event in Edmonton and for not competing.
Crossfit has always been an individual thing for me. I've never worked out in a CF gym, never taken a cert, only worked out with the other firefighters I know at work who do it. I'm lucky enough to have nice home gyms, and the houses I build are on acreages too far out of the way,so it has never been social. I had no idea how tight the community is, all the support that exists within it.
All that I have read this last weekend has motivated me to truly apply myself and compete next year. I cannot wait.
I found myself constantly checking the scoring page over the weekend to get the results, and compare them with mine. Great job by all the Dawgs, especially Erik. I know you are an Edmonton boy so we should try to hook up for some workouts.
Thanks to everyone for all the inspiration you've provided me and everyone else. I look forward to meeting you all. Best of luck to everyone.
I'm confused about the repetitions for: A2. 14" Close Grip Bench Press @ 40X1; 3.3.3 x 5; rest 120 sec
I read through the FAQ and only found info on 3.3.3 concerning a combination of movements (e.g. press/pp/pj). How should I do this one?
Thank you
Jamie.. 3 bench press, rack the weight then quickly do 3 more, rack the weight 3 more, then rest 120 seconds.. repeat this 4 more times. At least thats what it looks like to me.. HOpe this helps
Jami,
It is a cluster, meaning you:
- Perform 3 reps
- Rack the weight
- Rest exactly 10 seconds
- Perform 3 reps
- Rack the weight
- Rest exactly 10 seconds
- Perform 3 reps
M/51/6'/175
Oh well, after reading the posts above I didn't quite do the bench correctly. I just did a simple set of 6 or 4. Not sure what a "Russian" KBS is and no KB so did DB swings and no rings so deadhang bar dips. Let's just say "not quite Rx".
A1. 4 reps at 225 x5
A2. 135(6), 135(6), 155(4), 155(4), 155(4)
B1. 35#DB swings 30x
B2. ME deadhang dips, 15, 13, 12
C. Rx
Great work Brent!!!!
A1. 132/142/152/162/172
A2. (174/164/154)(169/159/154)(162/159/154)(159/157/154) (154/154/154)
B1. 2pd x 3
B2. Lots and lots of breaking
C..Ran out of time
Warm Up- 1000m row easy pace + light CGDL and CGBP
A1 110kg, 120kg, 130kg, 140kg, 150kg
A2 80kg, 85kg, 90kg, 95kg, 100kg
B1 36kg, 36kg, 36kg
B2 20-10, 20-10, 12-6-8-4
C 20#, 27.5#x10, 27.5#x10
Eaten very poorly last several days
800mg phosphatidylserine post workout
Regular meal 1 hour post
3.3.3 means a strip set, cluster will be indicated by calling the exercise a cluster...this rep scheme means that you perform 3 challenging reps, rack the weight, strip 10-20% off, repeat 3 more immediately, strip weight again, then rep 3 more...weights should look like this - 230.205.180...then next set like this 225.200.175...as in extended sets you can expect to decrease weight per set, that is for the trained athlete...
Ah, I stand corrected...thanks James!
Awesome job Brent. Wish I could've been there with you.
A1: 225/225/245/275/275
A2: 185 X5 (Did these as cluster. oops)
B1: 2 pood X 3
B2: (20+5+5)/(15+5+5+5)/(15+5+5+5)
C: 12/12/12
Dips killed me. Everything else just so so.
105, 125, 135, 155, 175
65, 75, 85, 95, 105(X2 ON LAST SET OF 3)
1.5 pd unbroken
dips ( completely broken)
ghd's: arms at sidex12, arms behind headx12, 9# weightx12
didn't strip weight on bench press. i just read that. oh well, the last set was still hard!
are the canadian regionals taking place at natural high in okotoks? i seem to remember james mentioning this back in jan, just want to confirm. thanks.
A1. 275,305,325,340,365x5
A2. 185,190,195,200,205x3x2x2
B1. 2pd x 30, 35, 40reps
B2. 24/6, 21/6/3, 15/5/4/3/1/1/1
C. bwtx15, hands behind headx12, 10lbsx11
did cluster for bench press (didn't read the explanation till after wod) did A2 from clean start position with more vertical torso. need the 88lb kb.
A1. 225 x 6, 235 x 5, 245 x 4 x 3
A2. performed as cluster; 165, 170, 170, 170 x 3.3.1, 165 x 3.3.0
B1. 70, 79, 79
B2. broken into sets ranging from 14 down to 2
C. could only hold tempo for 6, 8, and 6 reps
A1: 225(6) 275(6) 305(6) 315(4, missed tempo) 315 (6)
A2. F'ed these, did them as a cluster. 135 155 165 175 185 tempo good
B1. 2 pood unbroken
B2. Pretty certain these could not be MORE broken up. Last set took me over 5 minutes.
C. All unbroken, should have added weight
Going to name this week "OPT's Posterior Chain Meltdown" in my workout log.
Good stuff
Jonathan
CFCd'A
A1. 225/275/295/315/315 all x5reps
A2. 175(3/3/3), 185(3/3/2), 185(3/3/2),175(3/3/3),175(3/3/2) did these as cluster
B1. 1.5, 2.0, 1.5 KBS
B2. 20/10, 15/5/5/5, 10/7/6/5/2
C1. 10/10/10 BW
A1. 225/275/295/315/335 all 6x reps
A2. 265,245,225 - 255,245,225 - 245,235,225 for last 3 sets. Previous shoulder injury from years ago that makes me avoid BP like plague hurt like hell today.
B1. UB at 1.5pood, biggest I have, need to invest in larger KB's
B2. 20,10 - 20,7,3 - 13,8,6,1,2
C1. 12x3 Need to invest in a GHD machine, the subs I do at home just do not make the cut. Any suggestions on a homemade one, or where I could buy one cheap?
A1: 275,275,315,315,315 (6 reps all rounds)
A2: 205.185.165 X 5
B1: 2 pood unbroken X 3
B2: 23/7, 20/10, 16/8/6
C: 25lbs (12 reps) X 3 (back and hamstrings were screaming...tempo, especially 2 sec. pause at top was brutal)
A1: 185/225/245x6, 255x5, 255x6
A2: 105 - 5 sets
B1: 1.5 pood unbroken x 3
B2: 2 rounds of 30 (very broken), didn't do 3rd, shoulder started to bother me
C: 12 x 3 (holding tempo was rough, esp. the pause on top)
A1.245x6, 265x6,275x6,295x4,295x4
A2.Did as cluster: 155, 165,175,170,165
B1. All at 2pd
B2. Some dips but mostly worked on muscleup tech, i need a lot of work
C. No GHD had to sub unweighted Good Mornings
A1.175, 195, 205, 215, 225
A2. didn't drop weight, just rested 10 sec b/t 115, 120, 120, 120, 120
B1. Used 50lbd DB
B2. Broken and only did 15 because of time constraints. Still working on the kip, thinks its coming...
James or anyone familiar with Phoenix - i am going to be there for the week of April 8-15 and i don't want to miss any workouts if i can help it. Do you know of any crossfit facilities that would accomodate me??
Becky you are sic - 30 unbroken ring dips x 3 wow you are my new idol amazing work girl. Oh yeah and i am really glad to see you posting again.
Did heavy olift session yesterday, so took it light on the DL.
A1: 100kg/6 for all sets, double overhand without hook.
A2: 80/80/80, 80/80/80, 80/80/80, 80/80/76x2, 82/78/74x2
B1: 70lbs for all sets
B2: 30, 20+3+2+2+1+1+1,15+3+2+2+2+2+2+1+1
C: 5kg/12, 5kg/10, 10 (burned!)
Maintained tempo for all sets.
Should've started heavier on the Close Grip BP to start, but didn't quite understand the concept until after.
800m Repeats later. Or maybe treadmill work.
22/5'10"/175
A1.215(6),235(6),255(6),275(6),295(4)
A2.185x3,215/205/185,205/190/185,200,195,185,195(2)/185/180
B1.30,30,30
B2.20+10,15+5+5+5,10+5+4+3+3+1+1+2+1
C.10,10,10
Should of started heavier on the DL. Only have one bar so had to do A1 and A2 separate. No GHD so did goodmornings with 95lbs.
A1. 275, 295, 305x5x3
A2.255/215/195, 235/205/185x2, 225/185/165, 215/175/155x2, 205/165/135
B1. 70, 70, 88
B2. 21-5-4, horribly broken, in 3's- (awful)
C. hands at sides x 12, 10lbx11, 10lbx10
*Ring dips I had nothing left, couldnt string together more than 2 or 3
Michael, the Canadian Regional is slated for CF Natural High.
Great photo, Brent.
A1. 264-274-294-308(4)-308(4) **used straps
A2. 216-196-176/ 207-187-167/ 197-177-157/ 192-172-152/ 187-167-147
B1. 2.5 pood x 3
B2. 30- then 2 sets of AMRAP ring dips followed by AMRAP CG push ups, didn't have anything left to grind out the rest of the ring dips
C. 14-10-10, all unweighted
First day back at it and I am glad that I made myself rest a full week. Resting does the body GOOD:)
I did the cluster on the bench I thought thats what is was,oooppps.
Kept things light and clean today, strict tempo and form.
A1. 110-120-130-140-150
A2. 70-75-80-85-85
B1. all unbroken @ 20kg's
B2. sets of 5 with good form, also did some box dips for shoulder flexibility which has been a problem.
C. 10 x3sets unbroken but I was hurting. These kill me, back strength is not so good.
A1. 215/235/255/265/275
A2. 215-195-185/195-185-175/185-175-155/175-165-155/165-155-145
B1. 65/70/70
B2. All very broken
C. 12 for all
OPT,
Here is my favorite moment from my sectionals.
I was watching the second to last heat of the 4th wod, which we did on the Sunday of our sectionals out in Fredericton. I noticed a young man, wearing a green shirt and baggy shorts. He looked maybe 16 years old. I went up to some people in the crowd and asked if they knew his name. They did not but directed me to Anthony Bainbridge, the co-ordinator of the sectionals and this young mans coach, who said "His name is Cody and he is just over the moon to be competing in this event." Anthony also told me that Cody was a little bit intimidated at first. I could tell that Cody was shy and in that awkward stage of youth that most of us went through years ago. I went back to my seat as Cody cleaned 155lbs then front squatted it, did burpees and jump to ring supports (sub for muscle up). I was cheering so loud that when he was done his burpees he stopped and looked in my direction, then went even harder. I kept on cheering right till he was finished. After the comp was over and we had the presentation for everyone who made it to Regionals, Cody came and found me. He was still sweaty from his wod and he had the biggest smile on his face. He told me that he couldn't figure out who was cheering for him and when he looked around he saw me and it gave him that extra drive, he really went for it!!!! I was so happy that I had a part in making his weekend a positive and inspiring one!!!!Cody had the courage to compete against some animals that are twice his age, he poured his heart into his weekend. He came in shy and intimidated but when I finally met him, he was on cloud nine. I told him he was going to be a monster if he kept it up and he said he would work his butt off to get there. I LOVE seeing young people getting the crossfit stoke. I feel it is up to us elders to set the stage for these young guns and enrich them, fill them with confidence, a positive attitude and the realization that this is a community not just a competition. Thanks Cody for making my weekend :)
A1. 275x4 - 255x4 - 225x4 -225x4 225x4
A2. 205/185/155 - 190/165/145 - 175/155/145 - 170/150/130 - 165/145/130
B1. 1.5 pood for all
B2. 20/5/5 - 10/5/5/3/3/3/1 - 8/5/4/3/3/3/2/2
C. 10 for each
Goddamn, I screwed up the bench press like others. I'll get my act together.
A1: 225x5x5
A2: 165-155-145-135-135
B1: 75# dumbbell.
B2: (20-10) (20-10) (12-5-5-4-4)
C: Unbroken on tempo.
Notes:
A1:Worked on really keeping the chest up and resetting each rep on the clean dead lifts instead of adding weight.
A2: Didn't feel cheated here. Shoulder started to bug in the 3rd set.
B1: More of a struggle than I thought it'd be.
B2: Floored after each set.
C: Felt pretty good.
A1 215,235,255,265,265x4
A2 28,25,22,20,19-Had to do diamond push ups because we broke one of our barbells
B1 1.5 pood for all, need to order a 2 pood
B2 26-4, 20-10, 15-4-4-3-3-1
C Unbroken at tempo
The best part is my wife is now into crossfit which is going to lead to more kit for me!!
A1. 205 / 235 / 255 / 275x5 / 275x4
A2. 235.215.205
215.205.195x2
200.190x2.165
185.175x2.165x1
170.160.145
B1. 70lb DB all three sets unbroken
B2. Extremely broken after 1st set
C. 12 / 10 / 10
A1. 175,185,190,200,210
A2. 155,145,145,155,155
B1. 53,72,72
B2. All broken after 1st set
C. 12,10,10
Stuck with the tempo and the rest intervals. The dips were extremely broken after first set.
A1. 245/265/275/285/295
A2. 225/205/185/165/145
B1.1.5 pd
B2. broken.
C. 12x3 unbroken.
A1. Probably should've started higher had room for 300+.
A2. Good starting weight. Dropped 20#'s each strip.
B1. prob should have used 2pd. 1.5 felt good and it was consistent.
B2. my nemesis, most in a row was 15 after that, 5's,3's,&2's. Really need to perfect the kip.
C. tough tempo. had to keep my head in the game. lots of counting.
thanks for the reply corson...
A1. 225x6, 245x6, 265x5, 275x4x2
A2.175/165/155, 165/155/145, 165/155/145, 155/145/135, 145/135/125
B1. 1.5pood shoulda gone heavier
B2. right shoulder/trap has been injured forever, fought through pain on CG bench, couldn't even do one dip
C. 12, 12, 12 bodyweight
A1. 275/285/295/315x5/315x4
A2. 235.215.195/225.205.185/215.195.175/205.185.165/195.175.155
B1. 2 pd
B2. 20+10/15+7+5+2/10+5+5+5+5
C. 10x3
Notes-
A1. failure on 315 was due to losing spinal integrety on the lowering. Never had an issue picking it up.
A2. Felt good, should have gone heavier.
B1. Felt light and fast
B2. These sucked. I think I can do more strict than kipping
C. Could not hold myself up for 2 sec after five. Hamstings were done. Did these 5 at a time.
A1. 185x6, 205x6, 225x6, 225x6, 225x6
A2. 85,95,105,115,115 - did bench press wrong.
B1. 30 unbroken at 40kg
B2. 20-5-5, 20-5-5, 18-6-6
C. 10, 10, 10 - back strength felt weak.
38/6'2"/196
A1 DL: 90/100/105/120x6/130kgx4 (286#)
A2 CGBP: 65/75/75/80/80kg (176#) - Backed off 5# per group.
B1 KB: 2pdx3 Unb - I think Russian is to head level if I recall. First round was above head and learned quickly why Russian was specified. 3rd round tough.
B2 RD: 30x3 - Broken and painful
C BE: 10#x3 - Tempo made this excruciating. Hammies needed 2 quick breaks after rep 6 of set 2 and 3.
Notes: Lugged my 2pd KB to the gym today. Don't have a bench here and can't afford to use db substitutes this close to regionals. I've found KBS at a lower weight require more hip drive than a DB. Thanks for taking it easy on legs today, I needed another day.
Thanks Rob, Jefff
A1. 275x4 285x4 295x4 305x4 315x4
A2. 205/195/185; 195/185/175x2; 185/175/165x2
B1. unbroken
B2. very broken (a joke really)
C. 3 set of 10 (painful)
most painful thing about the clean deadlifts were my thumbs in the hook grip for the 5 second descents. these last two days have beaten me down pretty hard.
A1. 130-130-140-150-155(5)
A2. 55-65-65-65-65 (I did the cluster on the bench )
B1. all unbroken @ 24kg's
B2. 3 sets of 15, very broken
Ring dips are my worse nightmare..... okay, with HSPU!
A1. 225(6)/225(6)/245(5)/255(5)/275(5)...back was a little tight from "the crippler" yesterday, so I didn't go too heavy...should've started heavier though...double-overhand was good...no grip issues
A2. 235.225.205(2)/225.205.185/225.205(2).185(1)/
215.205(2).185(1)/205.185(2).175...triceps smoked...obviously did these wrong...should have dropped more weight each set...
B1. ub x 3 (2 pood)
B2. 30 x 3...first 10 of each set ub, then broken...usually strong on the rings but tonight...not so much
C.3x10...hands at temples, elbows out...tempo on these killed me...lower back was cooked...last 2 sets broken
A1. 275(5)/315(4)x4
A2. 265/245/225x3, 245/225/205x2
B1. 2pd unbroken
B2. 12-10-8/14-10-6/12-8-5-3-2
C. 25#x10x3
Notes: deads felt great on legs, back, etc...thumbs not so much. KB swings tough the last few reps requiring mental focus. Dips went much better than before and kip worked well today. Like everyone it seems, the GHD BE were brutal. The only thing I thought I might not finish at rep 6 of the 3rd round.
Brandon
A1: 225(6), 235(6), 245(6), 255(5), 260(4)
A2: 155/145/135, 155/145/135, 150/145/135(2), 145/135(2)/125(2)
B1: 32kg for all, unbroken
B2: very broken all sets.
C. 10, 10, 7
Notes:
Deads felt good, really felt it tax the grip and lats on the descent. Could have done a lot more with alternate grip, but stuck with my clean overhand grip, maybe should have moved to hook grip.
Really weak on the bench compared to everyone else, but definitely got a good workout there.
Happy the Rus. KBS were unbroken, wanted to go up in weight but they were tough enough as it is.
Started with 10 unbroken dips each round and then it just fell apart.
Back was on fire during C, tempo was tough, but held it for (also held it well for A).
A1: 245(6),265(5)x4
A2: 195-145
B1: 2 pood unbroken
B2: broken
C: ran out of time
Dead lifts went well, once I hit 265# it was a struggle to get 5 reps and keep tempo so I stayed there. Bench press, I decreased the weight 10# every set but kept the same weight for rounds 4 & 5. The first round of KB swings I felt pretty confident, the second and third really pushed me mentally. Ring dips I tried to keep in sets of 5-10, sometimes it worked and sometimes it didnt.
A1: 6 x 225, 6 x 235, 6 x 245, 6 x 255, 6 x 265
Still not use to the protocol, so started too light
B1: 5 x 3 sets of 125
Didn't understand the cluster concept.
Had to stop. Felt that B and C would have been too sloppy and/or unsafe.
Just starting here in preparation for the Masters. Made it through yesterday, but I'm wondering whether I should sub 4 rounds for 5 until I get up to speed. I think that makes more sense than breaking up the WOD over two days or not completing it at all.
(The other possibility is that I wasn't sufficiently fueled before the WOD.)
A1: 315x6, 325x6, 340x4, 335x3(grip issue), 335x4
A2: 170,170,165/ 180,170,160/ 185,170,160/ 180,165,55(2)/ 175,155,145
B1: 2 pood
B2: UB / 21,5,4 / 18,24,29,30
C: complete, hands at temples
Notes:
-hook grip on DL, grip was still the issue there, good w/ tempo
-had trouble finding right weight for bench, but good w/ tempo
-swings were tough but good
-last set of dips was ugly
A1. 80(6), 90(6), 100(6), 105(6), 110(6)
A2. 80.75.70 all sets
B1. 24/32/32
B2. 18+4+4+4/13+6+5+5+1/10+5+4+5+5+1
All weights in kilos.
C. Sub: Good mornings W/ 20kg barbell @ 4220; 20 x 3 (read the reps wrong)
Notes: Difficulty finding the right weight for A1 and A2. No GHD so subbed C for good mornings and altered the tempo to match the isometric hold at the top of back extensions.
A1)225,245,265,265x5,265x5
A2)135/145/145/145/135
B1) 24kg(all we had) All unbroken
B2) All severly broken.
C)
GHD Back Extension - 3x12 Unbroken
Notes:
Grip was the biggest factor for the CG Deadlifts.
For CG bench, I basically did clusters but racked it, took 3 breaths and started again. Tempo may have been a little longer than 4 secs down.
Ring dips, my triceps were cooked from the slow tempo CG bench. It was ugly and painful.
Back extensions definitely getting stronger.
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