4th piece for right now, chains - we'll use them for bench and squat - prefer 50-80# total per side when hung from bar height in squat rack; when on squat bar they should float and touch ground when bar is in rack, and should sit well on floor for bench; there are many ways of making the weight get there, play with it.
Training:
3 rounds for time:
Dead Lift x 21 - 185#/135#
50 double unders
post time to comments
82 comments:
Question:
For yesterday's GHRs: What is a good weight to use when subbing a weighted good morning for the GHRs? I was thinking 50% BW. Thanks.
MetCon:
6:54
A little pissed about this time, frankly. I know I can doi this in sub 6 minutes.
All 63 deads were unbroken, but the double unders screwed me. Not because I was tripping over the rope, but the rope kept smacking into either the lights, the chalk bucket, whatever was nearby. I smartened up and ran into the driveway during the last set and belted 45 unbroken.
I assumed we were going to use chains for some reason. Pretty cool. BTW, using Craigslist to procure this equipment has made me realize that there are REALLY a lot of freaks out there using the internet. This lady I'm negotiating with now is a nutjob. I ask her for pics everyday and she keeps emailing me back sayingthat someone else is interested, how serious am I? I respond serious enough to keep asking to see that damn thing! Kooks!
Hey Dawgs,
Programming on here is looking amazing as always, I am looking forward to jumping back in very soon! I've taken some time after regionals to deal with some overtraining and do a strength phase working on some of my own weaknesses.
Are there any dawgs out in Victoria? I'll be relocating there from Toronto in mid-August. I'm gonna be driving out so when I stop in Calgary I'm hoping to make a pilgrimage to OPT if at all possible....
Hey Coach quick question:
Would rubber bands work as an ideal substitute for chains??
6:42
Not good skipping day!
Soren
Greg, I use 50% bw, but I´m curious about another sub for GHR.
Like a few others mentioned the DUs sucked today. TOTALLY sucked!
Metcon: 10.05 min
Not very good at DUs but today was just ridiculous, tangled up like 10 times each round. Tried to do the 8 breaths-voodoo and it kinda workedd. Anyway, unbroken DLs.
6:02... found myself trying to plan my rest, figured we were doing the 8 breath rest for a reason, think i rested too much, and my shoe laces came undone... enough with excuses.
Dave, bear you jinxed my DUs too! Damn you!
6:18 and my gym was rainy.
Still love to train outside. 90% of my sessions are done here:
http://www.flickr.com/photos/37132718@N06/4840190545/sizes/l/
took it easy at first bc of ankle, but it felt ok so I tried to pick up pace, but I was a wreck today.
OPT: I miss the treeview of months on the right side of the blog.
Ooh, I second that Martin. Not being able to navigate the archives is a major bummer.
Structural balance wod then
10 min rest
30 Muscle ups for time
4:53 pr
already have the chains, whooof
4:59
8:15
DL
1)16-5
2)10-6-5
3)3-3-3-3-3-3-3
DBU's getting better.
greg and others, GM's are not as similar to sub for GH as nordic raises might be and might be easier to set up, its the knee flexion i'm looking for, not just hip extension as in GM's
michael, you're welcome here anytime
krazy, yes, different but a good sub
marin and geoff, i'll try to get the tree back
Time = 4:15
DL - all UB. A couple pauses in the 2nd and 3rd rounds, but they felt really strong.
DUs: Rhythm felt off. 4 misses total, but hard to get in the groove after those DLs.
4:43
Felt ok considering legs are sore.
Finally I'm back. Didn't want to post for a while because of knee injury, now it's 85% better and can do everything, but some things will still need to be scaled.
5:36
1st set dl's unbroken, rest all broken.
4:38
Finally being able to do DU's reasonably well made this a lot easier than it would have been 6 months ago. Had a break in the DL's on the 3rd set.
James,
I have been following the blog two days behind so i don't have to workout on sunday. Should I post my results on the day the workout was posted or the day that I do the workout. I also would like to thank you for the work you do here. I'm amazed in my results and how i feel from following these workouts.
derb, post on the current day, thx!
Norcal Chris, Brian, Brandon, and Nathan thanks for your input on the CFE matter I posted yesterday. I'll play around with things a bit and see how it goes, I appreciate the thought time and effort.
Cheers!
Low volume Strength work; 3,2,1 Deadlift 305, 315, 325
6:15
First round of DL and Dbl Und unbroken
2nd and 3rd rounds broken but took no more than 8 breaths rest at any point.
First workout back since last Saturday's competition. I feel OK, a little sluggish though. I'll be taking it easy a few more days. August 1st will be my official go hard day.
6:15
Everything unbroken but I took my sweet ass time with this one. I slept horribly last night, like 3 hours. I notice this happens about once a month and it all has to do with my job and the high stress that comes with it. Lot of driving around to patients homes, on the go, go, go all the time. When this happens I notice my engine won't shut off when I'm trying to fall asleep. I'm still working on ways to better manage the stress with breathing/meditating exercises but until then I'll just keep these days at 70%. I wish life was slower.... for all of us.
11:18
DL's: Round 1 UBK, 2+3 12/9
Most DU's I've done in a long time since injuring knee/achilles tendon.
5,13
1:st round ub, 2 & 3 dl broken into 5,5,5,6 & du 25+25
28YO Male
WT 173
4:43
rd1 deadlifts unbroken
all double unders unbroken
grip is a little smashed from the last 2 days
6:33
Felt crappy after eating horrible last night. A swift reminder of how nutrition is paramount in performance.
Holy Smokes, hammies sore from yesterday's GH raises..
1) UB
2) 8/10/3
3) 10/11
8:39
DU ok, found myself tripping up more than usual... by the thirs set it was getting better...42 UB before I stumbled.
Q: Where are all the women at?? I have no one to compare my scores to...
6:06
First time posting but have been following since 2011 training started.
Day behind
Warmed up with new AirDyne.... This is going to hurt when James starts programming this thing. 3 min = 70 cal and I was WARM
A1. 135,145,150,155,155
A2. 9,10,9,9,10
Dips w band and GH raises felt good
100 GHD sit-ups: 4:27 (2:02 @ 50)
F/47/115
Makeup for yesterday
A1. 65,85,90,95,100
A2. 8,10,12,10,12
ghd's all unbroken
ring dips all broken but not assisted!
100ghd sit ups..7minutes...have done them in under 5 before, not sure what happened there
Happy to get 100 overhead...lost alot of strength when I was off injured but its coming back fast...really happy with this today.
25/m/178
rx 3:31 - unbroken on all sets
Picked up an Airdyne with Norcal Chris yesterday. Looks like he already got on there to give it a spin today. Nervous to go and break it in myself. But excited to be bringing new toys into the training room.
Coco,
Do them daily during warmups or afterwards.
6:59
A little too slow and deliberate on the DLs. DUs were better but still need improvement. Glad I've still got about 8 months to get better...
July 22 WOD:
for time:
15 snatch - 135#/95#
15 HSPU - hands elevated 2" off ground
15 L Pull ups
15 HSPU - hands elevated 2" off ground
15 snatch - 135#/95#
RESULTS:
11:16
Notes: @ 135#, HSPU with hands on 25# bumpers. About half of snatches were power and the rest full. HSPU were limiting factor. ABS still sore and made strict L pullups a little tough.
5:47
DL: Unbroken through 2 rds, then 16-5 on 3rd.
DU's: Broken 3 or 4 times in first two rds, 2 times on 3rd rd
5:46
Out of shape, DUs sucked
4:13 (187#)
All unbroken, except second set of double unders, which broke at 25.
Felt mentally sluggish on the double unders
Thanks James!
Missed the WOD today due to work - was supposed to be WB/HPC/KBS. Since I will miss one of the triplet, which would you recommend skipping? Thx
time to google nordic raise.... ;)
39/6'2"/203
Time: 3:57
Few step ups but got to 47 on the last round. Brain was saying stop around 25. No warmup today, boy has baseball game.
Time = 4:49
Coco,
Check out this tutorial from again faster
http://www.againfaster.com/the-micd-instructor/2009/1/26/double-unders.html
3:41
One miss on the first set of double unders, other than that all unbroken.
Feet are very sore, must have been getting pulled forward on my toes on the deads, or maybe just the combination of the two movements.
5:34
Very happy with this today. I screwed up double unders during Regionals and got a ton of redemption today despite being bagged from the deadlifts. 2nd two sets were unbroken.
Every day seeing results thanks to Coach and his programming despite my constantly changing military life.
Thanks!
First post here, training out of CFDC down in Texas:
I just figured out how to string triple unders together yesterday so I tried this with-
3 rounds of 21 DL and 34 TUs.
It was a bit messy but I made it through in 14:04.
Mostly sets of 5-8 triple unders. Very time consuming.
Thanks!
Collin
4:01
DL ub
DU 1st round ub, 2nd misses- 3 and 9
3rd missed - 16
Controlled.
5:34
Rd 1 - unbroken
Rd 2 - 14,7 / 45,5
Rd 3 - 7,7,7 / just get it done
Have to say that this first week of following the big dawg blog has me as sore as my first week of crossfit...and I love it.
Thanks James.
July 28 workout this morning
A1. 135, 145, 155, 155, 155
A2. 15,12,10,10,8
+
Ring dips
Subbed Harop Curls
+
100GHD situps 5:05
Kept weights on A1 fairly light shoulder was a little sore
PM workout
21 Deadlift
50 DU's 5:06
6:42 very disapointing
1st round was slightly over a minute felt great and then grip and forearms were shot.
DL: UB, 11/10, 7,7,7
DBL und were all broken. Need to focus more on DBL unders especially when fatigued.
37/M/162
5:42 as rx'd
First round unbroken
7/28/2010 wod
A1. 185/195/205/215/220(f)2pp/1pj
A2. 17/16/15/13/14
dips/gh raises with 20 lbs. vest.
100 ghsu 4:01
Time: 6:29
DL: 21,14/7,14/7
DU: broken,broken,unbroken
Felt good today after i warmed up, kept on catching the rope on stuff in the garage for set 1 and 2 on the DU.
7:11
Notes: Rope broke after 18 DUs on the third round so had to sub max bounding vertical jumps for the last 32, which means time isn't too accurate. First set of DLs was unbroken, then went 13-8 on second and third rounds. Had trouble stringing more than about 15 DUs together.
26/m/143
7/27 WOD
HSPU on dumbbells and sets of three
Metcon: 2:42/3:21/4:17/4:31/4:28(this really crushed me)
3:04 rx'd
* all dead lifts unbroken felt light and fast.
* double unders unbroken in 1 and 3 second rnd went 5/45.
* my calves have been on fire since the burpee/ run W.O.D looking forward to tomorrows rest.
MetCon: 3:38 - All UB
Felt quick today, deads were easy and smooth, and DU's were good to. Took a few breaths b/t movements and kept moving.
Alex
I hear you I have no idea what has happened to all the women??? I am on "leave" doing some specific oly lifting training as it is a severe weakness of mine but i will be back in September and will hit the odd WOD here and there from now until then. Although it makes it really hard if there aren't other women to compare to so not sure what will happen come September...
Anywhoo hit todays WOD as i woke up with a tweaked shoulder and definitely cannot do any overhead movements - so no oly lifting today
4:57
gassed a little on the DLs as i haven't been doing much metcon work all DUs UB which was good since i haven't touched my rope since regionals!!!
oh yeah did 50 GHD's UB then pulled pin as my low back was screaming and I don't want my abs to be killing me for three days - trying to be smart for a change
2:23
Back at it after my first illness since sectionals.
As Rx'd: 5:15
Yesterdays
A1. 165/175/185/195/195
A2. 10/9/9/8/8/8
+
10-1
unbroken
+
100 ghd's for time
4:39. Pr.
Time: 8:04
Double unders really hurt the score. All deadlifts were unbroken. Definitely need to do more in the warmups to improve.
@Lisa and Irongirl
Yay!
Despite your injuries I have lots of catching up to do LOL! ;D
I'm 35/ 137lbs 5'7 and started CrossFit about 10 months ago..before then I was a competitive paddler (so many imbalances and shoulder injuries), cardio junkie, triathlete, and had never really done a heavy squat= upper body very strong lower body...uhh not so much.
anyhow I'll be looking for your posts :)
5:01
DL- UB; 11-10; 11-5-5
DU- 2; UB; 100000
Was on pace for sub four but the last set of 50 took me a little over a minute. It was one of those situations where I missed once or twice and got a little pissed and missed again and got more pissed then it just went down hill from there. Definitely need to learn how to step back and regroup better.
Then 10 minutes of pistol work
-got much better the more I practiced
Then 10 minutes of HS Walks
-still working on getting >5ft
Then 10 ab work
-L-sits
-skin the cat
20 min foam roll session (PAIN!!)
Man I was hating DUs today.
Spent the entire packing a uhaul for my move out east, so I'll have to hit this wod up tomorrow before I start drivin...looks awesome!
Steve Howell, holy hell, that is an amazing time!
Nice stuff man.
Metcon: 6:25
Was definitely dragging this morning, should get to bed earlier and get up earlier to get some food in me before I work out.
Did 10-9-8-7-6-5-4-3-2-1 of a barbell complex, box jumps, and HSPU afterwards to fill in the time, mostly just form work, nice and slow (like a half hour slow).
Most painful part of today was getting delayed 4 1/2 hours in Charlotte trying to fly to Milwaukee :(
Yesterdays workout:
Dip/Ghr-5:00
100 sit ups- 4:46
Going to be doing an olift program for awhile to get my numbers up because they are a huge weakness . Ill still be trying to hit most of the met-cons.
As Rx'd 5:04
unbroken until last set of DU's. Missed twice.
Great job everybody. Some really impressive times out there.
Warm-up
25*4 incline pushups
14*4 (7 each leg) pistols
Wod- 5:06
Best d.u's I have ever performed. 1st set of d.l's unbroken and 1st set of double unders broken once. Third set of d.u's I couldn't get a good rhythm. Weak mind also played a role today.
For other athletes out there, what is a good speed rope to buy? I have a cheap 5$ one from the local sporting goods store.
I have been looking at the speed rope from Rogue or Buddy Lee?
6:25
Hooray for a short wod today!
Broke up DL, Rd 1 and 3 unbroken DU.
Dang...just when I thought I'm getting better at DUs!
7:22 - first and third rounds were fine. Second missed at least 4 times.
Brandon
4:50 by the time i got back to the stopwatch. Happy with the dl's, that last set of du's took me forever to get the first one. Dl's UB till the last set, was broke twice. All Du's were terrible broken due to being an uncordinated DB(DB doesn't stand for dumbell)
Went head to head with the base's favorite MP Conner, have to bust his chops for not posting.
3:57 1 trip on 3rd rd of DU's
First true metcon in several months. I missed that feeling of impending doom right before starting the stopwatch.
subbed 155#.
9:04
Did this workout yesterday afternoon - subbed tuck jumps for DUs to keep workout going.
Time: 9:31
worked on DUs afterwards
Hi ladies! (and Gents)
I've been following OPT since January '10 in prep for Sectionals and Regionals under the watchful eye of Stephen Flamm at Crossfit Nasti. I read Alex and Lisa's comment and thought, where have all the ladies gone? Then I thought, hmmm...maybe they're OPTing and not posting like me. I post on the CFN site religiously but have always just been a stalker of the OPT site.
Well, time to change that. This wasn't my greatest showing but here we go.
7:46
Hey Lisa... and all the other ladies,
Just thought I would post to let you know I'll be returning to the blog in September. After the games I decided to kick it old school and have some fun just doing classes at Crossfit Calgary again.....the way it all started :o)
I'll probably do the odd WOD from the blog between now and then so I'll make sure I post my numbers.
Lisa.......you better be back in September :o)
cocopuffs, see you in 2012 at the games, you have a raw engine that perfecting form/speed and technique will make you get what you want...
iron weights, no dropping, muscle/power snatch 135# in that time is more impressive than it looks, well done!
cody b, buy a really good fast rope and a slow shitty one, don't game the DU's, get better at them with everything, the timing is what is impt!
welcome Siu
Thanks the reminder Coach. I was gonna comment on cocopuffs clip yesterday.
First I thought that this dude has a HUGE engine. Honestly I was waiting to watch him drop those iron weights through that nice shiny hardwood floor.
Second I realized that Cocopuff is a totally inappropriate nickname for this dude. What about Coco Power or Power Puff? This guy was in straight beast mode.
12:16
Cardio is getting better, but still not where it was before i had that battle with bronchitis.
6:34
DL unbroken, DU messed me up...upset with time, know i can do it under 5 but im sure my busy week with family in town and lack of sleep had a lot to do with it! getting to bed EARLY 2night!
7:27
12:21
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