happy b-day bro!

2011

A1. Hang Power Clean/Hang Squat Clean/Squat Clean - 1.1.1 x 5; rest 3 min

A2. Weighted Ring Dips @ 21X0; 3-4 x 5; rest 3 min

B1. Push Press @ 12X1; 2-3 x 5; rest 2 min

B2. CTB Chin Ups - 22 unbroken x 5; rest 2 min

2010

A. Front Squat - 3,3,3; rest 5 min - 95%

+

3 sets:

Row 250 m @ 90%

35 double unders

rest 3 min

+

GHD Sit Ups; 15 x 5; rest 90 sec

post loads and notes to comments

single on tues/wed for 2010

singles all next week for 2011

## 72 comments:

Happy Birthday Mike! looking forward to catching up with you next weekend at the Games!

Happy BDay BrOPT!

Coach, I'm looking for some guidance in modifying 2011. I'm much faster than I am strong and have been trying to focus on strength vs quickness. Example, I can power clean 255 but my front squat 1rm is only 245. For today would it be appropriate to squat clean ALL of the reps, or am I better off just doing something different altogether. Thanks in advance.

Happy Birthday

A1: 70,75,80,85,90kg (failed 2 on HPC and once on SC)

A1: 20kg x 4 x 5

B1: 65,70,75,77,80 x 3

B2: 22,17+5,19+3,17+5,17+5

Just didn't have a good chin up day, sore hands.

Very happy with the weight on the A1, not happy with how it looked!

Soren

Happy Brithday Mike!

All the best to you and DJ for your training and the Games.

A BIG HAPPY BIRTHDAY TO YOU MIKE!!!!

Happy B-Day BrOPT.

2011.

A1. 135, 155, 170, 175, 175

A2. 45, 55, 60, 70, 70 x4

B1. 135x3, 145x3, 145x2x3

B2. UB x2, then terribly broken.

Happy b-day, Mike, rip it up next weekend, bro!

2011

A1. 185/195/205/215/225

A2. 40/40/45/45/55/ 55 is the heaviest db i had.

B1.175/185/195/205/210(f-2)

B2. all broken hands are very sore a tears everywhere on them

2011

A1. 50, 55, 60, 65, 70kg (all x4)

A2. (parallel bar dips) 20, 25, 30, 35, 40# DB

B1. 50, 60, 60, 65, 70kg (x2 on last set)

B2. Unbroken for sets 2-5 (we'll just forget about that first one, who knows what happened there)

2011:

A1: 185,205,215,225,245

A2: 60,65,70,75,80 all x3

B1: 185,205,215,225,235 all x3

B2: UB,UB,UB,UB,21-1

Really pissed about last set of chin ups. Didn't pull hard enough on the last rep and chest didn't hit bar.

M/37/162

2011

A1:135,145,148,152,162

A2:35x4,45,45,45x3,50x2+(f)

B1:135,140,145x3,150,155x2

B2:scaled to 12 unbroken x5

2011:

A1: 185,195,205,215,225

A2: 45,55,75,90,110(2)

ran out of time so B1 and B2 later.

2011

A1. 100/110/120 x2

110/120/130

A2. Parallel bars dip all BW * weak chest

B1. 95(3), 100(3), 103(3), 110(3), 115(3)

B2. 11Ub for all* done on split bars with palms facing. Much easier than straight bar but all I have. For past 4 weeks all pull-ups have been like this.

2011

A1. 205/225x4 sets

A2. 50x3, 75x3, 90x3, 100x3, 105x3

B1. 205x3 x 4 sets, 225x3

B2. 3x22 UB, 2x22 broken:(

Clean complex felt pretty good, but heavy - first time going heavy on cleans in awhile.

Ring dips felt great, solid even at 100+ lbs.

Push press felt okay, but not too much pop in the legs today.

CTB's felt okay for first 2 sets, then got tough. Really hot and humid again today.

Happy Birthday, Michael!

A1. 135,145,155,175,175(PB for HPC)

A2. 25,25,35,35,45

B1. 135,135,135,145,155

B2. 10,12,10,10,8 UB

I didn't warm up enough today, tweaked my shoulder a bit on the HPC so I took it easy on the CTB CU's.

2011

A1. HPC/HSC/Squat clean 1.1.1 x 5 / Rest 3 min

A2. Weighted dips 2X10 4-5 x 5 / Rest 3 min

B1. Push Press 2-3 X 5 / Rest 2 min

B2. UB C2B 22 x 5 / Rest 2 min

RESULTS

A1. 135, 145, 135, 135, 135

A2. 20# vest 4 x 5 / 1 x 4

B1. 3 x 5 @ 135 / 2 x 4 @ 145

B2. Broken mess, did jumping PU last set.

Would benefit greatly from some form work on cleans. I believe I'm much stronger than I'm performing.

Should have increased weight on ring dips.

Push press was done at incorrect rep scheme. Silver lining is I probably could have pressed 155 or 165 at the correct scheme. Good to know.

Pullups sucked. Hands were already hamburger from prior WODs this week.

A1: 135,145,150,155,165

A2: 20,25,30,35 x 3

B1: 135,135,145,145 x 3

B2: 22,22,20+2,20+2

2010

A. 225/230/230

felt real good, back a little sore from deadlifts yesterday surprisingly

+

rows/DUs -1:20/1:11/1:17

+

GHD situps all UB

Happy Bday Mike, hope your bday wishes come true next weekend, looking forward to meeting you guys!

2010

Pre - OHS, 175 x 1 rep

+

FSq 3's - 229/243/253 - easy

+

All rows were 1:31-1:33 avg.

DU's - all good.

+

GHD Sit-ups. Just focused on speed.

Thank-you to everyone for the birthday wishes. It is just another day doing what I do. Looking forward to next weekend to meet up with some dawgs again (and to meet some dawgs for the 1st time). Will definitely miss Geoff Aucoin screaming at me this year!

A1. 135,155,185,185

A2. 25,40,45,50 done with DB, pain in the ass.

B1. 145,155,165,185,185. had to clean weight first.

B2. 4 sets unbroken. 1 set of 15.

Happy Birthday, Michael!

2010

FS X3, 155, 165, 175 (1RM is 195)

Row/DUs: 1:27, 1:37 (DU issues!), 1:31, 1:34, 1:31

GHD: UB, two hands to floor

2011

Had to cut A and B to 4 sets apiece due to time

A1. 155, 175, 185, 195

A2. 53x4, 58x4, 63x4, 73x4

B1. 155x3, 165x3, 175x3, 185x3

B2. 16, 16, 16, 15

Notes: Probably could've gone 10lbs heavier for clean complex if I had the time. Dips weren't too difficult, should've started heavier on them. Push press went up pretty easy even without a belt on (compare to struggling bad for 190x3 last week). CTB pullups are finally starting to click, managed to hit 11 BFK on second set and 12 BFK on third set. Still limited by grip when it comes to trying 20+ unb CTBs.

A. 195-200-205(was maybe a little bit too conservative on these)

+

250m row/DUs

1:23/1:17/1:16(got tripped up on first set watching teammates come off rowers, sets 2 and 3 easily unbroken)

+

GHD sit-ups

all unbroken, was good fun racing with tania!

....people look at you funny when you wear your compression tights to the mall. FYI.

2011

A1-115,115,115,125,125

A2-15,15,15,15,15

B1-85,85,85,85,85

B2-ub,ub,ub,ub,ub

Happy Birthday Michael!

2011

A1. 185/195/205/215/225(fx2 HPC)/205

A2. 16kgx4/24x4/32x4/40x3/48x3

B1. 185/195/205/215/225 allx2

B2. 9-13/11-11/11-11/8-14/9-13

Notes: Last set of dips felt something in the traps spasm and tighten up. Hurts pretty good and CTB was really tough. Did max rep CTB and finished with regular chins. Any reaching of the arm up or forward sends a shooting pain through neck and upper back. Not so happy right now.

Brandon

July 4 wod for 2011

A. Split Jerk - 3,3,3,3,3; rest 5 min

B1. Push Press @ 12X1; 3-4 x 5; rest 2 min

B2. CTB Chin Ups - 20 unbroken x 5; rest 2 min

RESULTS:

A. 185 all sets

B1. 135, 140, 150, 160, 170 x 4 reps all sets

B2. All unbroken

Notes: First wod back since July 2, 2011. Spent the week on the beach in Destin, Fl.

Will stay one week behind for logistics and planning reasons.

mack lar, email me

James

Happy Birthday Mike!

A1. 155,175,205,205,175

A2. 20# vest on high rings x 5 x 4

B1. 155,175,185,195(2),195

B2. 15,15,15,15,15

Scaled B2 as 15 was previous 1 set pr for unbroken CTB. Happy to get 5sets.

A1: 125, 125, 130, 135, 135

A2: 20, 25, 30, 35, 40

B1: 135, 140, 145, 150, 155

B2:14/8, 14/8, 14/8, 14/8, 14.7/1

Micheal!

May all your dreams come true next weekend mate, will be cheering for ya.

FS ; 295x3,310x3,310x1,295x3

Row -DU ; 1.26,1.24.1.30

GHD: fast.

counting issues lately, thought first set was 285 and thought I would hit a solid 300 on second , realised error after 3rd set when I dropped bar in hole. Couldn't finish on that.

2010

Front squats 185,195,205..3x on all

Row/double under's 1:29, 1:26, 1:21

only the last set of double under's were Unbroken

GHD all 5 unbroken

2011:

morning

A1: 185,195,205,215,225

A2: 45,55,75,90,110(2)

ran out of time so B1 and B2 later.

afternoon

B1: 155,165,175,185,195

B2: all broken(elbow tendon sore so easing back into these)

5min rest

2010:

3 sets: 250mrow/35 unb DU's

1:15

1:12

1:14

5min rest

2 X 400m sprints

2 X 200m sprints

4 X 100m sprints

1 mile cooldown

2011

A1. 175, 185, 190, 190, 185

A2. 55lbs, 60, 65, 65, 60 Felt really good

B1. 155, 160, 165

B2. UBx3

Cut second triplet short unfortunately.

Can't wait for work to slow down in a few weeks so I can have adequate time for the workouts.

Happy Bday Mike, it was humbling competing against you at Regionals!

Happy Birthday BrOPT.

Coach,

One week out from the games, I'm curious as to what your training has been like? How are you feeling about this coming weekend?

I am sorry but I am new to your site. Can you explain the difference between 2011 and 2010? Thanks! Frank

39/6'2"/199

2011:

A1 hpc.hsc.sc: 185/205/225/235/245# - I should have tried 255#.

A2 WRings: 45/55/70/80/90(2)

B1 PPress: 185/185/205/205/215# - Need work driving with legs and keeping it close. Cleaned each set.

B2 Chest: UB/UB/B/B/B - last round brutal. Hands very sore.

Happy bday Fitz! See you next weekend!

Happy Birthday bropt, good luck this weekend.

2011

A1) 135, 145, 155, 165, 175

A2) 40x4, 50x3 for the rest

B1) 135x3, 140,x3, 145x3, 155x3, 160x2

B2) 12 unbroken all sets

hey Frank...2010 workouts are for competitors going to the 2010 Crossfit Games. 2011 is for anyone else training for next year.

Happy Birthday Mike!

A1: 135-155-185-195-205(f)

A2: 55-70-75-80-80x3

B1: 135-155-175-195-205(f)

B2: UB-UB-UB-18+4-15+7

2011

A1. 205,225,225,235,235

A2. 25x4,35x4,45x4,55x4,65x3

B1. 175x3,185x3,195x3,205x3,215x1

B2. all broken but getting better

On B1, felt that I had 215 better, but I think I got the weight too much out in front of me on the drive up. I've noticed a big difference between small differences in form.

Started too low on dips, but I wasn't sure where I stood.

2011.

A1. 135, 145, 150, 155, 165

A2. 35,45,53,53,53

B1. all @ 175

B2. UB x1, then terribly broken.

2011-

A1.subbed due to hip injury

HPC,HPC,POWERCLEAN 1.1.1

165,185,195,200,210(epic fail)

A2.24kg-4,30kg-4,32kg-3,3,3

B1.145-4,165-3,185-3,195-2,2

B2.15+7,11+6+5,8+7,8+5+2,8+6+1

then some L-sit and ext. rot work to finish it off.

-Grabbed some supper then 90 min of badminton.

-then had to take my hyper german shorthaired pointer for a run.

At station, time/equipment challenge.

A1: 135, 155, 160, 165, 170

A2: 35, 40, 44, 49X3X2

regular dips...no rings today

B1: 145, 155, 165, 180X2X2

B2: dead hang c2b 5 sets of 11

pullup bar situation not good.

Happy Birthday Mike! Look forward to watchin you and the other dawgs crush it at the games.

2011:

A1.185/195/205/215/225(1 hpc, f on hsc)/225(did an extra set)*

A2.75/90/100(3)/105(3)/110(2)**

B1.175/185/195/205x3 for all sets/215(f)***

B2.UBx5

notes:

**fckin stoked!!...I wanted this weight and I wasn't gonna quit...225 is a 10# PB on the squat clean and HPC...the fact that I hit it on the 6th set of a complex makes this PB even better.

**biceps to rings and full lock-out on all...challenging over 100#

***shoulders cooked...210# would've been a better weight for last set

Front squats - 225-275-315, all pretty easy, made big jumps purposfully.

Row/DU's - all rows were 1:30 pace, 1 trip up on last set of DU's. This couplet felt good

GHD situps - all sets the same speed, felt really good

whole session felt great...

2011

A1: 200/210/215/220/225

A2: 40/53/53/55.5/58

B1: 155/165/175/185/190

B2: 22/10 repsx 4 sets of dead hangs.

* switched to dead hangs due to torn hands.

Hey Paul S., what's your email address?

You can send it to Mike@mhsmemphis.com

a. 155, 167, 175

b. 1:18 for all couplets

c. ghd felt good!

happy b-day mike!!

Happy birthday mike.

What kind of cake did you have Mike? Happy B-Day dude.

A1. 152,177,187,197,207

A2. 35,55,70,75,80

B1. 152,162,167,177(2),177(1)152(3)

B2. ub,18,14/18,12/18, very vey broken.

My hands are so cooked, I soaked them in ice water after, look like a couple of meat hoks afer the tears this week.

2011

Happy Birthday Mike

A1. 162.5, 170, 180, 190, F/200

A2. 25, 35, 45, 52.5, 2/57.5

B1. 155, 155, 160, 2/165, 1/165

B2. All UB

A1.165,175,185,200,210(failed hc&hsc)

A2.44,54,65,74,88(3)

B1.165,175,175,180,185(1)

B2.UB,UB,UB,UB,DNF

Did dips on regular dip bars. B1 was tough becuase shoulders still feel weak from thursday.Hands ripped on last set of chin ups.

Coach,

Sent you an email to optimumtraining@shaw.ca

2011

A1. 165/175/185/195/205 Started too light

A2. 50/60/70/80/80f4

B1. 135/155/165/175

B2. All UB

Joints were bothering me today so ended up starting too light on both the clean complex as well as push presses.

2011

A1. 215,225,235,240,240

A2. 90,135x3,135,145x3,145x3 (bar dips)

B1. 165,195,215x2,215x1

B2. Unbrknx2, 14/8, 15/7

Shut it down after 4 sets of B. A little skiddish w/out bumpers for A1, and challenging short/skinny pull-up bar for B2.

Be back at CFGP for Tuesday's wod

2011

A1. 111,121,131,131,131

A2. Assisted dips

B1. 95,115,125,135,140

B2. 13,15,15,10,10

Could anyone please direct me to the reference for what "2010" and "2011" mean? thanks.

fs: 3 x 155, 165, 165

<95%

250 rows were 50-51 sec each, double-under sets all broken.

ghd as rx'd.

fs: 3 x 155, 165, 165

<95%

250 rows were 50-51 sec each, double-under sets all broken.

ghd as rx'd.

@ Chris I. The 2010 if for those individuals competing at the 2010 CrossFit Games and 2011 is for everyone else

快樂不需要理由-及時行樂..................................................................

2010:

FS: 165, 185, 195x1

Round 1: 47s on rower, 1:26 altogether

Round 2: 47s on rower, 1:28

Round 3: 49s on rower, 1:26

DU's were all broken- tough combo. The row felt good, usually it's backwards.

GHD UB

Looking forward to meeting the Big Dawgs in Cali!

A1. 185,195,205,210,215(2) Had to do all power cleans cause of sprained knee/ankle

A2. 45, 70, 90, 95, 100

B1. 165, 165, 175, 185, 185

B2. 22, 20, 15, 15, 14

a1. 155/175/185/195/205

a2. 45/70/80/90/90*2

b1. 155/175/185/190/195

b2. ub/14*3*2*1s/11*3*3*2*1s/11*3*2*2*1s/same as last set

c2b pullups are tough for me.

FS: 135,145,155

Row/DU: 1:22,1:30,1:33

GHD: 15x5 - slow,but UB

2011

My squat cleans need LOTS of work...

I have a hard time doing ring dips to begin with, so I could not go more than 10 lbs. (better than I thought though!)

A1 - 95-95-100-100-105 (weight used for all 3 lifts)

A2 4@5# - 4@5#- 3@7.5#- 3@7.5#- 3@10#

CTB not so great..inconsistent: tried some buttlerfly second/fourth set

B1 - 3@95 - 3@ 100 - 3 @100- 3@ 105- 2@ 105

B2 - 22 UB - 15/5/5/2 - 22UB - 12/8/2- 20/2

Thanks :D

Forgot to post my wods from last week......

2011

7/6

A. A.135#, 155, 185, 205, 225(2), 225 (2), 225(1)

B1. 95#, 105, 110, 120(3)

B2. Unbroken 2pd

A: tough with that tempo

B1. unsupported box

----------------------------

2011

7/7

3:14, 3:21, 3:33, 3:36

*I had nothing to give. Food and sleep killed me today. 1k PR is 3:03.

------------------------

2011

7/8

Part1- 135, 155, 185, 195(7), 195(3) *lost grip on both fractured rnds

Part 2- 95, 105, 115, 125, 135

-(10/10),(10/10),20,(10/8/2), 20

Part 3 - 95, 95,95

2011

A1. 155/175/185/195/205

A2. 25/45/45/45/45 all x 4

A1. 185, 205, 225, 235(failed on HSC)

A2. 35,52,52,52,52- all x 4 except last 2 sets x 3

B1. 185, 195, 205, 215, 225

B2. UB, 15-7, 15-7, 10-7-5, 10-19-2

Tech was poor on HSC

Pull-up were rough

2011 - did this Sunday 7/11

A1: 135, 145, 155, 165, 175- missed hpc

A2: 25x4, 30x4 (barely), 35x3, 35x3, 35x2

B1: 135, 140x3, 145x2 (no legs last one), 145x2 (better), 145x2

B2: 12+10jumping, "12"+10j, 10+2+10j, 5+3+2=2+10j, 4+4+3+1+10j

53/220#/5'11"

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