"experience more than results"
http://www.youtube.com/watch?v=H38LiqJdzvI&feature=relatedGoing to be "drinking this city in" for the next week on a family holiday, may be tough to get all the training in, see what I can do with out driving the wife crazy.Stay Classy
great workout - facing all the demons!!A: 45,50,55,57,60B: 12:20C: 7:00Sort of happy with A, working on speedPiss weak on B, just nothingHappy with C, 2 failed attempt - it has paid of to do DU as warmup drillEnjoy it Soren
put A off til this afternoon.B - 9:48, missed at level 7 and 8, had to step back for quite a bit, ponder life, grab a bite to eat, before hitting the wall again. killed me. have a hard enough time stringing 10 together when fresh.C - 5:26, disappointing, but hard to go any faster after the HSPU, shoulders were completely fried. missed once.
A. 75,85(4), 95, 115, 120 B. 18:32 still pathetic but better than last year's ladderC. 4:55, no misses rested too much early.mandyA. 45,45,50,50,50B. 1-5 ladder to 45lb and 25lb plateC. 240 DU's in 10 mins, sets of 17-30
47/179A. 40, 45, 50, 55, 60kgB. 9:32, all unbroken except 10 which was 7 + 3, otherwise, time would be much longer. C. 10:47, felt good after getting the misses out of the way early on.
A. 135/145/155/160/170 x 5I filmed the last set because i need some help on the snatch, but my camcorder ran out of battery...next timeB. 3:54 (wide hands)C. 4:27 (no misses)
On end of summer vacation so going to make the most of sub-par gymA. One arm DB squat snatch: 25/30/35/40/45/50 (no more wt available)B. 16:40 1-8 only with kip. C. 32:21 total joke. 1-4 all UB then shit hit the fan.
A: 135,145,150,155,160B: 12:25C: 8:13HSPU are one of my weakness and I need to work on these more.
A. 95,105,105,105,105Worked on technique as wrist cannot handle load.B. First time doing HSPU in 5 months and wrist was ok, so good to be able to do 'em . Hit 1-6 in 3 mins and called it.C. 6.02 4 misses.
A. 45, 50, 55, 60, 65 + 1 rep at 70kg (BW and new PR)B. 8:43 (unbroken 1-8, ROM struggling with 8, 9, and 10)Rest 2 minC. 8:30 (only a few breaks, couldnt start the set over as I was a little pressed for time)
Did a 10k road run today, first time running more then a Km or two since regionals.Time 48:03 (About 2 min off PB)All Km's were sub 5, best was the first and last at just under 4:30.Need to work on Squat snatches, so may toss that in with tomorrow's depending on what else is on the menu.
F/30/130/5'4"A. 45-55-65-70-65B. Got through 8 before I ran out of time and my neck got aggravated. ~9 minC. No time and feet have been hurting a bit recently from box jumps and running.
A. 135/140/145/145/145 Stayed at 145 because form felt terrible and knee sore from box jumpsB. 9:06 Getting better at these didin't kipany all strict had to go singles on 9 and 10c. 11:15 my biggest weakness need to buy a longer rope and work on these alot. Overall not a good day
A. 65, 75, 80, 85, 90B. 8:27 - pike pushups because I only have 7 in a row kipping HSPUs right now. Soon!C. 10:40Felt super gassed today.. The gym is really hot and my recovery was crappy.. But the good news is my old 1rm squat snatch was 80lbs and I did 90 5x today solid! And even though we don't do squat snatches often my technique was solid and better than its ever been. So sweet!
A: 40-50-50-50-50 heavy legs, working on confidence of getting down to the sitB: 15,28 ...goat.C: 5,58 one miss
A. 75lbs, 80lbs, 85lbs, 85lbs, 85lbsStayed at 85lbs till it was controlled and smooth. Set 3 and 4 included dumping of the bar, fixing of weights and power snatch+squat. Set 5 was solid though. B. Scaled to 1-5 ladder with bands off the PU bar8:13C. 17:12Missed 3 long sets at 26, 28 and 18. Was happy I got through all 10 sets!Then 4 MUs ￼ nice to be back on top of the rings. I had them there for a couple weeks in May then all of a sudden, they just disappeared!
A: 125,130,140,150,160B. 11:43C. 4:38
A: 105, 115, 125, 135, 140 (all P.Sn)B: 6:52C: 5:07Notes:Had to do PSn. because my knee. HSPU felt alright, about 1/4 were kipping. Not really happy with DU, no misses, but should have rested shorter.
B. 9:30C. 11:53Skipped A because me and wife are trying to get to workout together more often, and we are trying to do that in a more general, unmeasurable and "GPP" fashion - just having fun together. Instead we did this http://vimeo.com/141408245 rounds of80kg squat C&J, 10m overhead walk80kg squat C&J, 10m overhead walk5,5 meter rope climbPretty fun! The overhead walks TOTALLY smoked my shoulders though - which made me wonder if I could even finish B... Turned out I could, but should make that in half that time I think.C. was all unbroken sets, but I doubt both my DU ability over 20 UB and my still twisted ankle. Happy to make it though, DU are not at all the huge goat it used to be for me.
Have not had a chance to get to the gym for a week due to schooling and exams. Did get some backyard wods in though.Tuesday's wodPower cleans: 115, 125 135, 140(Fail), 140 (did all 5 reps, but last two were very ugly, 135,135Russian KBS: 1.5 poodBench press 11, 8, 7, 6, 5, 5, 5Felt great to get back at it. I think my body was going through withdrawal.
by the way - a year ago or so I read this post by Coach http://optimumperformancetraining.blogspot.com/2008/03/happiness-shared.html, and it is so very spot on. Sharing this is amazing.
WOD 1 of this weekends competition done: x4 Rounds for time:400m Runx10 220# deadliftx21 1.5pd KBSTime: 11:30 all unbroken! James that unbroken was for you! I think I'm in 2nd right now. WOD2 in 2 hours:For time:30 squat cleans @ 135#2 min mandatory rest60 box jump burpeesMy daughter Arilyn (13) decided to compete at 10 minutes before the last heat and jumped in. WOD1 time: 13:06 w/75# dl and 20# kbGreat job Arilyn.
A: 165lb across, failed twice in last set from fatigue (affecting form)B: 13:41, all completed sets strict and unbroken. Did sets 1-4 in first minute, 5-7 with a minute rest between, and 8-10 approx. 1:30 rest. Got greedy on the last set and ended up failing at rep 6; rested 1:45 and completed 10 unbroken.C: ran out of time and couldn't complete.
Been sick for a few days, so not 100% but not awful A:105,115,125,130,135B:14:40 missed twice on level 7 at rep 6C: 8:00sort of happy with Acompletely unhappy with B need to work on HSPUOK with C, missed 2 sets at 22 and had to rest longer than I wanted since I'm still having some trouble breathing
A. 133/143/143(3)/143(3)/143(2)B. 7:26C. 4:00
A)119,123,126.5,129,133B)10:40 failed on 9th rep @ 5:24C)7:38 (last one might have been 30, maybe 29 not sure ....shoulder cooked rope was slow.
31m/ 6'1/196A. 115/115/135/135/155x2B. 21:03C. Subbed 3 min amrap burpees to 12 inch target: 45Notes: really felt a lot of things click today with the snatch such as patience, speed through the middle and the recieving position. My time is not impressive on B but this is a huge improvement for me. A year ago my max was 5 reps. Fun stuff!
A: 135, 145, 155, 175, 190B: 6:12C: 11:25Pretty exited about Squat Snatch. They felt really strong.DU were horrible. I got stuck at the 8 set for at least 4 mins. kept getting tripped up right before I would hit 30. DU are not one of my strong points.
36/m/5'10"/169lbsA. 95,95,100,105,105B. 14:22C. -Snatches were not good at all. Could not get focused. Did pick up on one thing to work on towards the end though. HSPUs were ok. Started well and was UB to set of 8 then really struggled. Could not even attempt the DUs. Calves and shins totally seized up. Going to need to spend some time on them tonight and tomorrow.
A. 85, 95, 100, 105, 115B. did as many reps as possible in 20min; only 45 reps, really upset with how weak my HSPUs are, recommendation on how to get these STRONGER?!??!C. 15ish minutes
A. 95/115/125/130/135(3)B. 8:31 (DNF)C. 9:47Missed 3rd and 5th attempt on last set of squat snatch. Left shoulder gave out on 10th rep of set of 10. Not feeling good.
Mike Fitz good to see you back!
From 1008085 rounds for time:25 unbroken wall balls - 20# to 10ft10 unbroken CTB chin ups10:28
A. 115,120,120,120,115B. DNF through 7 in 6:59C. 10:19Plenty to improve on in all three exercises today.
A. 115/125/135/145/155(f)/135B. 11:47 unbr 1-5, kipped most of 9&10C. scaled to 10 sets of 20. Finished 8 sets in about 9:30 when I rolled my ankle. Pretty stiff from pistols and BJs still so shut it down.Sq. snatch felt great as did HSPU. DUs improving slowly still...Brandon@brian cilento - saw your comment late thursday...I used imapmyrun on my phone and when I got home and looked at the route on the computer it showed me cutting across houses and streets where I didn't. I suspect it is the problem with GPS based things on phones. I guess I need to find a track that I won't get kicked out of.
A. 115, 125, 135, 140, 145(4) lbsB. 9:51C. 9:12Notes: About 5-10 sec b/t snatch reps to ensure quality. These felt pretty good today, the snatch is my favorite lift! Hspu unbroken and strict with wide hands and wide feet. Was falling away ever so slightly from the wall on the very last rep of set 10, but counted it. Also got an epic quad cramp. All in all though, was very happy/surprised with my results in this part.Du's were okay, but not as sharp as usual because I haven't been giving them much attention lately (read: laziness). Had to restart the the first set twice but after that found the groove.
A:95,100,105,110X2B: 9:49C: 2:47 5 for 5 unbroken sets.Done @ 1pm and the gym was close to 100 degrees inside. Snatches felt good, paid a lot of attention to the first pull and maintaining back angle, pushing knees back. Sweat was pouring on the last set so keeping the grip was a major challenge and resulted in staying with 110# versus going up.HSPU Ladder was nasty. Rounds 1-5 naturally were quick but beyond that things slowed to a crawl.Dbl Unders. Super happy with these today. 5 straight unbroken sets. Shoulders and foreams were sizzling. I had 2-3 more sets in me.I'm having all of my Coaches over tonight for a Coaches appreciation mexican fiesta. Loaded enchiladas, Margaritas and 5 different Mexican beers. Please James, no met-con tomorrow. Ole!
Was it me or didn't the post say 5 sets of 30 dbl unders last night when it first went up?If not my error, I did 5 sets of 30 unbroken. I owe you all 5 more sets.
A) 45-50-55-60-67B) 10:04C) 8:14A) First time snatching since May, from shoulder tweak. Wasn't bad, felt stableB) Wasn't an awesome performance, things broke down at 5, resulting in the inevitable longer rests and broken sets with kips. In retrospect, i considered that perhaps i should have put more emphasis on resting in order to get completely unbroken sets, which I'd guess would have put my time over 16 minutes.C) Did first two sets together, unbroken. Took more out of me that i'd anticipated. After that, tried for between 20-35 seconds of rest in between each set. missed set 6 on # 26, said a curse word, and went back into it after another 25 seconds. I think it went well.
A: 95, 100, 105, 115, 125B: 10:27first time completing ladder ub as rx'd. major accomplishment. C. 6:301 start over
I was posting in Kilos, i forgot to include that.
Warm up800m run @ 80% (1 set on treadmill)rest 3 minsA1:Low Pulley pull thru's 5,5,3,3,1rest 1minA2:GH Situps 10,10,10,10,10,TrainingA: 95#,95#,105#,125#,135#B: 6:35C:15:01A:Kept Snatch light and worked on form. 135 went up well and felt like the lighter reps paid off. B:HSPU's were unbroken for 9 and 10. I then broke up reps and completed as needed to accomplish task.C: Double Unders went well until 4-5 set. I broke twice at rep 29 which was awesome. Set 7 I failed at 15. Need to keep practicing as a warmup to maintain consistnecy.Not a great day of training.
Could only do Part B because of partially torn right calf from the box jumps. Hoping it will recover quickly and get me back into the fight.HSPU 6:26 (no kip)
A. #95,115,145,165,185B. 5:55C. 6:12Great work out! Really made me push, especially on DU's. HSPU felt really good. Almost got first 7 sets UB.
A.95-115-135-155-165x4 b. 6:30c. 9:24. Had some smoked calfs. I did FGB yesterday. Had 3 misses at 21-24 and 29.
Snatch: 95# - 125# - 155# - 175# - 185#HSPU Ladder - 9:33Double Unders - 4:25Had a rough car accident yesterday so wasn't sure how my shoulder would hold up but it felt ok (explains the relatively light start on the snatches). High volume hspu's are never good to me. Got 1-5 in :40 and the 2nd half took all of 9 mins. Good timesDouble unders were unbroken til the 10th set where i missed one about halfway thru then got it next attempt. Could've been low 4s
Forgo to add I did "Kelly" or 5 rounds of 400m run + 30 box jumps (24") + 30 wall ball (20#) this morning at my box 5 hours earlier. Time was 19:30 and all movements unbroken
A. Singles, in kg: 60,70,82,84,88B. 6:39 unbroken C. No time. Had a rush to a comp.
A. 115/125/135x4/135/135Set 3 I took about seven attempts to hit only 4 reps. I am still not getting my hips to full extension before pulling under the bar. B. 12:23 (1-7 unbroken, 8,9,10 broken)C. 7:04 (started way to slow, had lots left in the tank on 10th set.)
A. Worked on technique with 45, 55, 65, 70, 75, 80x5 with full squat snatch. Then 95x5 PS + OHS.B. 1 through 5 full ROM, 5 to 10 scaled to 2" off the floor. C.8:30. 2 trips/re-start.
A.95, 105, 115, 4/125, 1/130B. 12:33 Rounds 9 and 10 brokenC.11:43 several failed attempts
A. 95/105/115/125/135(3)B. 8:45C. 10:31
A. 135/140(2)/140(3)/140x2x2...just kept dumpin the weight in the bottom position...frustrating, as pullin this weight is no problem...I will spend this next year hammering technique on my o-liftsB. 6:54...all strictC. 3:59...no missed sets
A.115,135,125,115,115B.1-7 done on a combo of 10-25lb plates. Stopped at 7.C.Rx`d- 16:55NOTES-A. took A. light because i t don`t won`t to rush the rehab on my hip.B. I have weak shoulders for my size(220lb)C. I suck. It took over 20 sets to complete this today! And the worst part all my mistakes happened over the 20 rep mark. In my defense I cut my rope too short.- feeling better crappy , i`ll make it up tommorow
Hey Big Dawgs,Long time not talk. Roch and I head out to Hybrid Athletics next weekend to attend the Strongman comp/seminar. Hope to see some of you there. Having a great summer and lotsa new PR's on the lifting. Miss you all ;) Keep killin it and we will report back with fun stories. xx Lulu
A. 95, 95, 115, 135, 135- focused on widening grip and hook grip, kept it lightB. 6 rds in about 4 mins and had to call it, shoulder was not workingC. 21:01 - first 8 rds in about 7 mins; many, many misses after that.
A. Deep power snatch (ankle bothered by squat) 155-165-170-175-180B. 8:13 (fail on rep 10, had to wait full 1:30 before reattempting)C. No DU on ankleHigh box snatch pulls 3x3 (255)
Took 2nd place today! Arilyn got recognized as one of the youngest competitors and won some great prizes too! Back to normal programming tomorrow! Tim the owner of Colorado SOCO put on a great event. Wod2: x30 135# full squat cleans for time: 2:09 (that's got to be a pr)2 min rest in 95 degree weather and cloudless sky. Wod3: x60 24" box jump burpees: 6:54 (legs were shot)Arilyn: Wod2 - 5:17Wod3 - 12:39
Brent Congrats to you and your daughter. I hope my girls are interested in this as they get a little older.
A: 95#,105#,115#,125#,135#Felt solid, change my head angle on my setup made a huge difference. Not looking up into space.B: 11:11My Bane, Unbroken DU's! Brought back nightmares of my last "Flight Simulator"C: 23:37 Missed a boat load at 29 Ahhh! Hung in there and finished round 10 after two missed at 29 and my daughters cheering on! Good times in the 35 degree Surrey heat!Time for a cold beer....
Way to go Brent! Sick time brother on 30X135!!! Congrat's to you both!
A. 95/110/125/135/140B. 10:20 (wide grip)C. 12:15I had a double under melt down on after my second set. I missed on 28,18,17,15...finally started to string them together and barely made it to the end. After set 9 I wanted to call the 28 good, but I wanted to do it as rx so I did one more. I am smoked...
No WOD today. Away from a gym unfortunately, but did an epic outdoor heavy rock lifting/throwing and swimming workout.Hopefully back tomorrow.
A: 120/135/140/145/155B: 9:34C: 7:52
A- 135/ 155/ 155/ 155/ 155B- 3:59C- 3:48 (1 repeated round 2/2 a miss at 15)~gm2
Brent... u and ur fam rock!!!...~gm2
A. 65/65/65/75/85(2)prB. 13:13- strict - I assumed the ladder was meant to be unbroken... I failed on rep 10 at 9:52, rested and repeated the last set of 10 unbroken...C. 10:47- had 6 or 7 misses in the 20s
forgot to mention I had to strike while the kettle was hot on snatch today... 97x1... 17# pr!...
Brent congrats... Brandon, thanks for getting back, should prob test the distance on a track too. A: 115,115,115,120,1253rd set I started to feel comfortable, prob should of warmed up moreB: 8:36, after set 6 I hit the wallC: 7:32, lot of misses on like rep 4 or 5, then might of given myself a little too much rest toward the end. Tomorrow going to do the wood and then run a half marathon as part of my marathon training, gonna be brutal
A. 95,105,125(3),130(5),135(4)B. 8:44 all UB except 10C. 6:05 1 missed set at #17.Took video of the squat snatches, I'll see if I can load them on Vimeo. My upper back was feeling a little tight after a long night at work.
A) 95, 105, 110(4), 105, 105B) 9:40C) 18:40* cheated. counted all the ones in the 25-30 range (in the last 5 rounds). Didn't want to make this part a long effort. Knew I was gonna take a long ass time.
A. 75#, 80, 85, 90, 95. (All 5 reps done within 30 seconds. Worked on perfect technique. When I arch my lower spine, I am experiencing pain on the spinal area where the lumbar section hits the sacrum. This began after the squat clean/mu wod).B. 5:56 (subbed knees on 24"box, hands on paralletes, left shoulder has been hurting at the AC joint)C. 4:57 rxd, no misses.Also, attended a gymnastics seminar today at CrossFit Marin. Was an excellent experience.
A. 50kg, 54, 58, 60, 64x3. B. 8:48, but had to break the 10 into 8+2C. 15:56Notes:Got tired and sloppy at 64kg on A. For B got through 1-7 unbroken, then only got 4/8 on 8 so had to rest a few and try again. Hit complete muscle failure on the set of 10 so had to break it 8+2. DUs were atrocious, got gassed in a hurry. Was through 5 rds in about 5 minutes then started to miss a lot and take longer breaks.
A: 65/75/85/90/95B: 7:58, UBKC: DU practice, knee/achilles tendon achy
M.28.6'4''.225lbsa. Had to sub one-arm db sq sn. Heaviest db was 50lbs. 5x5-5b. 17:40. Brutal relative to you all, but I actually felt pretty good at least about the beginning. Ub thru 7. 8 was 7+1. 9 and 10 were brutal.C. 10:59. Biffed at 18 once and 15 once.pretty disappointed with this one. My wind was gone and I took rests that were too long.
A. 95. 115. 125. 130. 125.B. 4:53C. 6:36
A. 115, 135(4), 135, 135, 135(4)Lower Back was feeling really tight todayB. 6:32 all unbroken except for set of 9 (hand slipped all the way to right)C. 8:10 *broke at 28 once, 15 twice.
late post ..did this yesterday but im out of town so havent been infront of a compt till now ...A. 95, 105, 110, 110, 115 early workout...wasnt feeling strong but pushed throughB. lack of time so i went up to 6 took about 6mins, worked on not kipping off of 2 abmatsC. 8:39 did every set unbroken BUTT slipped on the 3rd to last
Saturday 8/148/11 WOD48 + 4 + 9:32Maintained 6 pistols per 20 sec.C2B was more about grip than anything else, but still needs work.36" Box Jumps got rough, coming down may have been worse than going up. Broke into sets of 5 mentally.
A. 95, 115, 135, 155 x4(failed 5th rep), 145 x2 (failed x3) wore out, was helping other people with snatch/clean in between sets.B. 5:45C. 7:58 broke at 26 on 9th round, all other rounds unbroken 1st try.
A. Snatch 5x5 -75lbs B. 15:06(not my strength)C. 8:46 -10 Unbroken sets of 30 DUs(had 2 sets at 21 and 29)Need work on full snatch tech. falling forward with heavier weight...any suggestions?
Done Friday on vacationRun 1kRest 4minRun 1kSub'dRun 4min, rest 4min, run 4minFlorida heat was brutal doing this. Didn't warm up well obviously b/c my lower legs hurt for 3 days. Ran in VFF's
M/186/5'9''/29yo115/115/135/145/145HSPU: 5:00DU's: 17:50Felt very strong on the snatches and not too bad on the HSPU. I can definitely see improvements with overhead shoulder strength since working with the Big Dawgs. My DU's....well...as you can see they are my absolute nemesis!
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