wed, july 7, 2010

Achievement seems to be connected with action.
Successful men and women keep moving.
They make mistakes, but they don't quit.



OPT CCP Assessment in Florida


2011
4 sets:
Row 1K @ 95% effort
rest 5 min

2010
part 1:
A. Hang Power Clean - 2-3 x 3; rest 2 min
(build fast)
B1. 50% of bench press 1RM amrap (-2) x 2; rest 20 sec
B2. CTB Chin Ups; amrap (-3) x 2; rest 3 min

rest 2+ hours

part 2
3 x 5 min rounds @ 90%:
rd 1.
3 muscle ups
6 box jumps - 24/30"
25 unbroken double unders
rest 10 min
rd 2.
Run 200 m
1 power clean - 135#/95#
2 front squat - 135#/95#
3 push press - 135#/95#
rest 10 min
rd 3.
10 GHD Sit ups
10 ring dips

thursday off for 2010, then single Fri PM, double Sat and single Sun
single for 2011 on thursday, friday off, and singles on Sat/Sun

84 comments:

Geoff Aucoin said...

Nice work DJ!!

PukeNMike said...

Nice work! Great speed under the bar!

Lisa M said...

Some day I want to be able to do HALF that weight. Nice work DJ

Brent Maier said...

Amazing lift DJ and I've got to say it... DJ POWER!

Michelle said...

Congrats DJ!!!

PTS said...

Nice lift DJ.

2011

3:20.1
3:29.4
3:29.6
3:35.1


these times were lower than I expected today. My legs just had nothing.

Eric S said...

2011.

Had to sub SDHP for rows since someone in the gym claimed the only rower and decided to do a slow 8k. Each set of 100 SDHP took ~3min.

DAVE X said...

2011

1. 3:34
2. 3:42
3. 3:46
4. 3:44

Derek said...

Stupid Bro! Nice work, looking forward to watching you next weekend.

B-Rad said...

SICK DJ!!

2010 Part 1:
A. 155x3, 175x3, 185x3
B1/B2 - 13/7, 13/8

Rest 15 mins (had to work)

Part 2:
Round 1 - 3 rounds + 3 MU + 4 BJ
Round 2 - 3 rounds
Round 3 - 3 rounds + 6 GHD Sit ups

Alex said...

Hola!
Awsome DJ!

2011

1-4:09.1
2-4:13.7
3-4:13.2
4-4:13.4


Gracias!

brian cilento said...

2011
subbed 800m runs on the tread mill. i just signed up for the hartford, ct marathon so i figured why not...

2:41, 2:50, 2:44, 2:44

Gord said...

Nice work DJ!!!

2011

3:52.4
3:49.6
3:50.6
3:49.6

Thad said...

Good work DJ you made it look it easy.

2011

3:31.4
3:36.7
3:40.4
3:42.6

went to hard on first row

Thad said...

Good work DJ you made it look it easy.

2011

3:31.4
3:36.7
3:40.4
3:42.6

went to hard on first row

Andrew said...

30/m/5'10"/175lbs
2011

3:40.8

Shut it down after first set. Finished 5th of 5 night shifts, only slept about 5-6 hours for 5th night, and the beginning of the second set felt totally off -- could not generate any force, everything felt stiff. Will stretch and get massage today, get ready for tomorrow.

Marshall said...

3:46
3:59
4:06
3:57

I went a little to hard on the first set, I wasn't quite recovered at the start of the 2nd set.

Chris Dunkin said...

2011
3:20.4
3:29.2
3:30.0
3:30.2

Brian Maier said...

Yesterday's 2011 WOD:

A: 135,165,185,205,225,235,245(2)
B1: 95,115,125,135(3)
B2: 20 X 4 unb

Lisa M said...

Michelle Savard - if that is you who posted and you are reading the blog email me lamakofka@yahoo.ca

I have been thinking about you and wondering how your back is doing.

Paul Smith said...

2011:

3:26
3:26
3:28
3:24

Last one was pretty much at 100%

mhamilton said...

Andrew! dude, take it easy if you are not getting enough sleep.

Rainer Hartmann said...

2011:
3:45.3/3:55.9/3:58.0/3:58.3

Chad Walding said...

2011

31m/6'1"/198

1) 3:13.8
2) 3:34.4
3) 3:36.4
4) 3:30.01

Man oh man. I really tried to keep the first one at 95% and I think it was because I definitely held back but...5 minutes is just not enough for me to recover on a 1K. This happened at regionals, where I rowed a 1:18 500m and had 6 min rest but I was DONE after the first set. Need to work on recover and spacing out better sets.

Geoff Aucoin said...

Ooh! New look to the site. What's the wallpaper, Costa Rica? It ain't the Labrador coast, that's fer sher.

Jenny said...

is there a break between rds 2 and 3 of the 2010 workout (part 2)?

OPT said...

jenny, 10 min

Jonathan3sinclair said...

2011

3:40, 3:45, 3:50, 3:45

Craig said...

2011.
3.31/3.38/3.39/3.40

Chris Fodera said...

m/32/69"/175

2011

1. 3:24.6, 327.1 AvgWatts
2. 3:32.6, 291.2 AvgWatts
3. 3:47.5, 237.8 AvgWatts
4. 3:45.7, 243.5 AvgWatts

That smoked me...I was all over the place. The first one was probably right between 90 and 95%. I tried to maintain that on the second and fell apart; not nearly enough time to recover for me at this stage. Probably went out too slow on #3 and #4.

tania said...

beautiful DJ!

2010
Part 1:
A. 105x3, 110x3, 115x2
B1. 26/23 (used 65#, which is more like 55% of 1RM)
B2. 12/11 (felt great today)


Part 2:
Round 1 - 4 or 5 rounds + 3 MU (not sure on the count here)
Round 2 - 3 rounds (the push press was really tough for me)
Round 3 - 4 rounds + 10 GHD Sit ups + 4 ring dips

DeeJay said...

Part 1-
A. 230-250-274(2)
B1. 23-20
B2. 23-20

Part 2-
4 rounds - 2 trip ups on round 3 DU's
4 rounds + 100m
5 rounds

I appreciate all the props, Dawgs...

Julian Cruz said...

2011

3:42,3:35,3:39,3:42

Nicholas Burgett said...

2011
3 sets:
45 sec amrap squat clean thruster - 95#/65#
8-7-6
45 sec amrap box jumps - 24/20"
11-11-12
45 sec amrap KBS - 1.5/1pd
13-15-10
45 sec amrap burpees
8-8-9

Soren said...

2011

3.16
3.21
3.29
3.24

Fell asleep after the last row, nothing left in me - horrible feeling, so figured I was low on glycogen and start seaching for sugars!

Soren

Lars said...

2011

Rd 1 3:47
Rd 2 3:39.8
Rd 3 3:38
Rd 4 3:38.1

My back was messed up today, I think it was from squating yesterday, but I'm not sure. I can barely stand up straight, but thought the row might loosen it up so I just took it easy. Feels a little better.

Lisa M said...

WOW new site graphics I absolutely LOVE it especially because one of my goals for 2010/2011 have now been met - i have made the main page blog picture - albeit in the back ground but still there - yes that is me sporting the Big Dawgs shirt doing what looks like a pathetic burpee!!!

More snatch, clean, back squat work for me today technique is feeling better but am very very sore, I am really feeling my month off and extra 5 pounds.

PRM said...

2011
M/37/162
3:30,3:37,3:42,3:44
Legs felt a bit tired before starting due to yesterday's front squats + cycle commute.

Carrie McG said...
This comment has been removed by the author.
Erik Luber said...

2011

3:42.9
3:53.1
3:58.3
3:58.9

Really had to push hard to keep the last set sub 4 min. Legs were smoked. Going backpacking with a 50 lbs pack tomorrow....hopefully I am not too sore.
I like the new wbesite, good use of screen real estate.

derb said...

26/m/145

yesterdays workout

A: 165/175/180/185/190/195/200(this is a huge pr)
B1: 105/110x4/110x3/105x3
B2: 70x20x4(thats the heaviest kb I have)

Lucas said...

3:22, 3:42, 3:47, 3:45
The heat crushed me

Samy said...

yesterdays 2011 work out.

A.185x3,195x3,205x3,210x2,215x2,
225x2,230x2
Felt strong on front squats

B1.115,120,125,135

Had to set it up in the power rack, odd set up made it hard to unrack.

B2. 2 pood, 20,15,15,15

Paul Klein said...

Very impressive DJ.

2011

Still keeping the intensity dialed back this week.

3:52/224avg watts
3:49/231avg watts
I was barely breathing heavy after the first two so I ramped it up a little for the last two
3:30/298
3:32/294

The last two were somewhere in the 70% range.

Delray FL is a 12 hour drive from my house. It's closer than Calgary but still far enough that I have to schedule time off work and convince the wife. I am working on the latter part now!

Alex said...

Just an extra comment from me today... I PRed and for the first time I was put up on the white board (yay!)

1RM OHS 125#

:D ;D Yippy!

Joel B. said...

Did yesterday's and today's back to back. Maybe not wise as I've had crap sleep this week, but oh well. Warmed up yesterday and did 1 set before toned out.

Yesterday's--
A: 145, 155, 165, 175, 185X3, 195X2X2
B1: 105, 110, 115X5, 120X4
B2: 70#'s 15X4

Today's--
1. 3:38.8
2. 3:39.1
3. 3:38.6
4. 3:37.6

Summer finally here...very warm out. Feels great!

Jenny said...

2010

just did part 1 tonight -- i'm a little off schedule, and away from my usual gym. also, DJ -- very impressive lift!!

a. 115, 135, 145
b1. 85# - 25, 25
b2. subbed dead hangs: 10, 7

Pfeifdog said...

Nice Pull DJ!!!

2011

3:33,3:32,3:37,3:33

irongirl said...

F/47/115
2011
4:33,4:44,4:50,4:50

k.jonrs said...

2011

3:27

3:31

3:36

3:32

Brandon said...

Great lift DJ!

2011

3:40/3:39/3:38/3:37

Worked on staying consistent and felt decent. Back tightened up really good in the middle of the 2nd round, but worked through it and had a little bit left in the tank after each round.

Brandon

mhamilton said...

35/m/5'10"/170lbs
2011

Nice site update! Looks great.

3:34
3:49
3:53
3:57

Probably a hair too hard on the first row. Hot as all hell in the gym today.

Michael FitzGerald said...

2010
Pt 1.
A. 199/219/229
B1 @ 121# - 25/20
B2. 20/19

Rest 25 min

Pt 2.
5 rds
4 rds + 200m
5 rds + 5 Ring Dips

Feel fatigued pre/post. But, my performance was good.

Stephen B. said...

Strong work DJ! New site looks great!

2011:

3:25/3:36/3:42/3:40...tough but I fckin love rowing! legs were screamin.

Alex Duncan said...

2011
Love the new site design!
Only did three sets due to time and lower back tightness:

3:25
3:33
3:42

Kept a solid 95% throughout. Deliberate breathing and pacing felt good.

Julie Migliaccio said...

2010

Did power snatch instead squat snatch..My error in reading workout from day prior and I did workout without Coach to clarify...Did hit PR on 1 rep max though..105

Part 2 of today with team mate Jezza....good stuff!

Round 1:
6 CTB subbed in for MU's
6 BJ's on 24" box
25 DU's unbroken
3 rounds+ 6 CTB and 6 BJ's....

Round 2:
3 rounds+ 200m run, 1 clean, 2 FS and 1 PP!

Round 3:
Subbed Ring PU's for Dips
4 rounds + 1 pushup

sHELLy said...

Pt 1:
A: 115, 120, 125
B1: 28, 21 (67.5)
B2: 9, 9

Pt 2:
1) 2 rounds
2) 4 rounds + 25m run
3) 2 rounds + 5 dips

No heart:(

Brent Maier said...

39/6'2"/203

2011: damper @ 7.5
1) 3:16
2) 3:22
3) 3:28
4) 3:36

Goal going into this was to hold 1:40 for all rounds. I knew this was going to be painful before I even got started. Rolled around on the ground after rounds 3 and 4 because legs were throwing a temper tantrum on me. Short but brutal workout.

BK said...

DJ!
Beautiful lift mate, seriously solid.

Part 1;
A: 155,185,185.
Best is 245...same old issue.
B1 : 23,23
B2 ; 13,11

1. 2 rounds (did 1st muscle ups since injury with a jump on 1st one I strung a few together) happy is an understatement.
2. 4 rounds + 100 meters.
3. 4 rounds +3 GHD

Melisa C said...

2011

3.48.2
3.56
3.52
3.57

had no pull left on last set, really wanted to quit but pushed through.

Nice work DJ, super impressive

Mike Molloy said...

2011:

3:30.3
3:32.4
3:36.7
3:38.1

Not my strong suit but I'll take that first 3:30 at 95% effort

dh said...
This comment has been removed by the author.
dh said...

2011

1. 401 AvgWatts
2. 399 AvgWatts
3. 393 AvgWatts
4. 371 AvgWatts

Damper: 5

Eric Montgomery said...

2011
1. 3:13.3. Felt good ~1:35 for first 500 then had to struggle to maintain 1:40, then realized I'd be in big trouble for #2.
2. 4:01.4. ~1:40 for first 500 then had to take about a 30s break because I thought I was about to die, then ~1:50 for remainder.
3. 3:37.2. Pretty consistent ~1:48 pace.

Called it a day after #3. Just wasn't feeling it today.

Steve Howell said...

2011

3:23/3:25/3:28/3:32

*Those last 2 sets were terrible legs were shot.

joey warren said...

2010
part1
A. 205 (hang squat clean)/215 (HSC)/ 225 x 3 (Hang Power Clean)
B1. @ 150lb - 25/18
B2. 30/ 23- harder than expected

part 2
5 rounds + BJs
4 rounds 2 front squats
5 rounds + 7 ring dips

Brian Maier said...

Did a double today. My legs hate me!!

Yesterday's WOD:
A: 135,165,185,205,225,235,245(2)
B1: 95,115,125,135(3)
B2: 20 X 4 unb

Today's WOD:
3:17
3:24
3:28
3:29

Last round was 100% effort to stay under my goal of sub 3:30 all rounds

Patrick "Phatty" Vuong said...

2011

3:47/3:57/3:57/4:01

How do I improve recovery between sets? I find I cannot sustain my power output after 1st round. Is this just a lack of aerobic conditioning?

Carrie McG said...

2011
3:59.1
4:11.4
4:14.1

Only 3 sets today due to time. Played a 2 hour ultimate frisbee game with no subs in this crazy heat wave.. I lost 2lbs.. dehydrated!

NorCal Chris said...

First post in months. i have been out due to travel and a serious shoulder injury. Looking forward to getting back at it but fully expect things to take time.

2011

3:41
3:38.6
3:37.4
3:34.1

Took it EZ since I have not done a wood in 4 weeks.

PukeNMike said...

2011:

3:26
3:31
3:37
3:38

Did yesterdays this morning. So legs were a little tired. Bad day on the rower for me. I could have stayed under 3:30 but it would not have been at 95%.

Dustin said...

2011

1) 1:40
2) 1:38
3) 1:37
4) 1:33

Old Dawg (Hari) said...

2011:

3:53, 4:06, 4:14, 4:14

Ben Priestley said...

2011
3:29.3
3:37.5
3:41.5
3:41.1

Notes: fast start on first round. After I found my pace (1:49-1:50/500m), I started there on later rounds and tried to hold on until last 200m finish

ssSsnake said...

2011:
3:29,3:38,3:42,3:46

Heavy Evy said...

DJ,
I second the attaboy you at the end of that vid!

Rows:
3:26
3:40
3:47
3:46

My goal was sub 3:30, but jelly legs set in andit just wasn't going to happen, happy with it though, figuring more nd more tech on the rows. ssSsnake and I were able to do the rows in an air conditioned weight room! Thank god, as the crossfit area felt/smelt like a microwaved jock strap

OPT said...

phatty, the rest times and intensities giver should have been enough to recover which means that you have to figure out what your 95% means so that you can back off a bit and still maintain the same output per set

Mack Lar said...

3:32/3:41/3:51/3:54
Definitely was not at 95% because I was not recovered enough to maintain pace. Still not feeling 100%.

Spider said...

Part I:
A. 135, 155x2, 160x2
B1. 26, 23
B2. 16, 13

Part II:
Rd. 1) 4 + 3 + 6 + 16
Rd. 2) 4 even
Rd. 3) 4 + 9

Felt controlled

Jenny said...

2010

part 2

1. 2rds 2 muscle-up

2. subbed 50 d-u for 200m run (working out in a basement). rope handle broke halfway through, which killed some time.
3 rds 25 d-u.

3. 4 rds 10 ghd

Nicholas Burgett said...

Note: Did thrusters instead of squat clean thrusters.

Geoff said...

2011 - done 7/7

3:50.2
3:47.4
3:44.7
3:44.4

Damper at 4, a little trouble determining 95%

53 yom/218#/5'11"

Stahl (formerly just Michael) said...

That was brutal.

3:26.5, 3:29.3, 3:29.6, 3:29.9. Initially, I wanted to try to keep 1:41.6 (95% of my PR). Not a chance. Felt wasted.

My legs were shot after the first one, and I battled to keep good form (back upright, steady rhythm).
2011: performed 7/14
My avg. splits were 1:43.6, 1:44.6, 1:44.8, 1:44.9.

After the first one, my goal was to stay sub-3:30. Made it by the skin of my teeth. The last round panic breathing set in with about 600m left. I was actually really pleased I detached mentally and could relax into it and maintain. Trying to get more comfortable with the uncomfortable.

Rooney said...

m.28.6'4''.225lbs.

2011--performed 7/14/10
Still working a week behind because of scheduling. Going to try to go current starting tomorrow.

3:19.7; 3:21.7; 3:21.7; 3:22.3

Pace stayed pretty consistent: from a low of 1:39.9 to a high of 1:41.2. Hard to find 95%, but I think this was about right.