Training:
A1. Power Clean - 5 touch and go reps heavy; rest 10 sec
A2. Russian KBS - 15 reps heavy; rest 10 sec
A3. Bench Press - amrap @ 135#/95#; rest 3 min
7 sets; weight must increase per set on A1
trying to figure out what brand of oly shoes to buy. I currently have a pair of do wins and they are falling apart after four months. Do I just have a bad pair or is there another brand you guys can recommend? thanks for the imput
K.Jones... I have ristos and love them! They carry 3 or 4 colors in stock or you can get some custom dyed at a cheaper price than most other brands on the market.
Haven't been able to post for a while cuz my computer broke down and haven't had a consistent schedule at work. But I'm back into the OPT schedule now.
Coach I had a quick question for ya,I have some family who are visiting me from ontario and we are coming into Calgary on Wednesday. Just wanted to see if you would be at crossfit calgary for us to come by and visit, and maybe get in a quick wod? Thanks
DB-swings. Suck at presses. Managed to loose the grip with my left hand at 2nd rep with 87.5 kg in the air, bump my throat and catch the weight in my elbow crease...and then do one more rep as a reflex or something. Got a bit scared I guess so the cleans where not the same after that. Bit bummed that I didn´t get 5x90 kg.
a1. 155/160/165/170/175/180/185 a2. 75# db a3. 25/18/15/13/13/12/12 = 108
This was tough on grip, and also hard to execute great form with elbows coming around on cleans. Good wod, my arms are smoked. Ready to own legs tomorrow.
got a little ahead of myself with the weights on the PC this am, but then i think i reset too low. kind of a mind fck... go heavy, BUT add weight every round
a1:155,160,135,140,145,150,155 a2:75,80,80,80,80,80,80 used db a3:27,17,12,10,10,12,12 more like amrap -1 or 2, i did not have a spot
*triceps were failing me on the BP on the last 3 sets. no spotter, was nervous about not locking out and pinning *PC felt good on the ankle, first rep of last set i caught the bar awkward on my f'd up collar bone and instincts made me dump. i quickly caught the bar on a bounce and did the last 4 reps touch and go
I felt sick too, especially during rounds 3,4 and 5. Triceps were smoked on bench and my grip was done afterward. Happy with cleans but landed too wide during rounds 6 and 7. Surprised and disappointed my bench fell off a cliff in round 2.
Notes: Screwed up the weight jumps on A1. I meant to do the second set at 190, so I doubled up at 210. Last two sets of PC got a little ugly and a bad habit of landing super wide reared its head. Last set my grip just gave out and I couldn't get them all T&G.
Grip was smoked. Also, like others, did A3 without spotter, which might have cost me a few reps over the course of 7 rounds.
Back felt pretty good today. Didn't know how PC would go, but I thought this was a good test.
first real time doing touch'n'go PC, so started a little low and could have pushed it even more on the last set but a wise man once told me to be patient......
A1)155/165/170/175/180/198 A2)2pood all unbroken A3)27/14/11/10/10/10/9ru
Notes: This was much harder than I thought it would be. Failed on rd4 of cleans at 180 and went back down to 165 b/c it was all I could handle. My 5RM TnGo is 195 so this was pretty suprising to me. Was breathing hard on bench and the grip in KB's got difficult.
Power cleans were completed unbroken. I picked the correct weight increments. Last power clean rep barely got up but it did. Looking back at July 21 wod, I only did 175 for 5 unbroken (3sets) so progress is being made.
Power cleans felt pretty good until my grip started to give in the last round. KB's were tough on the shoulders, technique seemed better in the later rounds. Bench was okay, shoulders were just shot in the last few rounds.
A1.PC:165/175/180/185(2)/185(3)/185(3)/185(4) A2.KBS:(100#)ub/ub/ub/8+7(momentary loss of balance)/ub/ub/ub A3.BP:30/18/11/15/11/10/11
notes: the power cleans were a shit show...by 4th set, my grip was smoked from KBS and my pull felt weak...also, I thought that if I didn't complete the set of touch and go in one shot, it constituted a failed set so I didn't finish the reps and move up...just kept trying to get the 5...had I known better, I would have finished the set and added weight...kbs felt strong throughout...BP numbers dropped quickly but stayed relatively consistent in later sets
K.Jones I have the Risto's as well and have been more than happy. The higher heel took some getting used to but I love them now. Jon S email me at trevor@optimumtraining.ca if you want to come by OPT tomorrow.
Battle of maintaining grip. The PCs were the hardest. Keep feeling like I should be doing a heavier weight but my grip caused me to revert to some bad habits and pull too much with my arms. KB felt good though. Found a good rhythm. Lost strength in the BP real fast and had to really grind after the 2 sets.
Went camping last weekend so didn't get a workout in other than chopping down dead trees for firewood. I am entering an all affiliate competition down in Colorado springs this weekend. I don't plan on tapering but after seeing tomorrows wod I'm thinking of taking it easy for the next 2 days.
I got destroyed. Fuel was definitely the issue. Not nearly enough food today and poor choices. Should have started around 165 instead for PC. Way more gassed than muscle fatigue.
A1. 95, 100, 105, 110, 115, 120, 125 A2. 1.5 pood all UB (should have increased) A3. scaled bench to 75 to get more reps (at 95 I would have squeaked out 3-5 reps and I don't think that was the goal this time) 15, 12, 13, 13, 11, 12, 11
that smoked me. i died. and lost a lot of weight. in sweat.
dh... sorry 4 the confusion, but I used 135... 175 was the total number of reps on all sets... i try 2 keep track of these things bc it tells u something by knowing the reps/set and total reps across all sets... for example:
40/30/20/10/10 ~110 is very different from 25/25/23/20/17 ~110
likewise
40/20/15/10/10/10/10 ~115 is very different from 40/35/30/20/20/20/20 ~185
this extra number helps display variations and areas that may need more work when doing these neuromuscular endurance sets... mayb one day I'll b able 2 do 175x40! ha!
Did this 8 hours into a 11 road trip in an unairconditioned hole in Mobile, Alabama. This sucked. Started too heavy on everything. Started dropping cleans at 190 and started missing them at 195, so I called it. My body was done. My hips were not doing anything for the swings, so the 2 pd was killing my shoulders. Hard day for me.
unit, Thanks for taking the time to explain that. I did think that you had done 175 for that many reps though and was thinking to myself - that dude's an animal....
Good idea on keeping up with the total reps. It's amazing to me what falls out when looking at data from various statistical standpoints (you see things that weren't seen any other way). I personally don't think you can keep up with too much information and I appreciate your insight - I hadn't thought about that for this workout.
Was supposed to be rest day but was at the station and wanted to get the blood flowing. Got warmed up to do the WOD and was interrupted several times by calls. Ended up doing "Lizzie" from CFFB site that my partner did.
12-9-6-3 of 185# Pwr Cln and Ring dips Time - 6:04
Had to stop and reset weights a few times and did not push it to the limit because it was already getting close to 2100. Too late and not much of a warm up.
Going to the beach again and will start back Mon with WODs. BW stuff at the beach.
**This WOD was crazy. I couldn't recover after. It didn't look that hard on paper. I was as smoked as I've ever been after a WOD - Incredible. The Power Cleans took everything I had - I had to drop down on the last 2 so I could do them touch and go.**
This took me apart quick and hard. I picked too heavy a weight for both the PC and KB swing, and had to call it after the 5th round. My BP numbers were low (as in not really feeling muscular failure), but they felt like there were just limited by how gassed I was coming off of A1 and A2. Also just did the wallball/CTB workout yesterday (took Sunday off), and (hopefully) had some poor recovery factoring in as well.
Pc's all ub felt good, I need heavier Kb's and DB's. Bench was patetic, didn't warm up that movement enough maybe. That or I'm weak there. That was a fun one.
5 Rounds for time: 25 Unbroken wallballs 20# (10'target) 10 Unbroken pullups C2B -as rx'd 9:19. Very nearly lost it in the 5th round of wallball but got it together. Last 10 were everything I had to hit that dang target. Pullups were easy in comparison. I am a broken man. Resting tomorrow. J
A1. 85lbs, 95lbs, 100lbs, 105lbs, 110lbs, 115lbs, 120lbs A2. 70lbs for sets 1-5, 60lbs for set 6-7 A3. 19, 8, 6, 7, 6, 6, 7
That was hard. By set 5, I was worried about going up in PC weight. The KBS got tough quick and the bench was just hard after the first set. Oh, and the 3 minutes didn’t feel like much time at all. :)
Been out of state for a Brazilian Jiu Jitsu weekend seminar and finally got back to the programming today.
A1.PC 135/145/155/160(4-1)/160 A2.KB 55# (that's the heaviest I have) A3. 9/7/7/6/6
Stopped at 5 sets. Very hard BJJ training last night in extremely hot conditions so I kept the volume a little lower. *James* - I'd like to talk to you about my training - I trying to develop what is best for me doing 2 sports - both very taxing.I will be at the San Diego Program Design certification course!
Still on Holidays and working out in a very small Globo Gym. Steel plates. Could not put weight down for fast touch and go. Burned my fore arms out and did not want to ditch and smash everything and myself so stayed at the same weight. No Spotter or would have gone heavier and more reps.
A1. 155/165/175/180/185/190x4/195x1 A2. All 70lb dumbbell unbroken A3. 30/18/12/12/10/10/12
My head was a little cloudy for this one as it is my first workout in a little while. My Dad lost his long battle with cancer last Friday and I have been driving back and forth from NC to PA to help out with the family.
Wall balls broken, CTB unbroken until set 4. I like this "unbroken" format. Makes it substantially harder by adding a significant mental component, e.g. how far can I push myself when no one else is looking?
Lowered sets to 5, volume scares me now and I'm just trying to train regularly without hurting myself. Ended with 169 on the PC, 2 pd for all swings and 15,10,10,8,8 on the bench.
way behind.
ReplyDeleteFriday's 12-9-6
SC/MU
9:58.
Starting to feel better. Climbed a 4k mtn on Sat. for 8 hrs which is why I'm behind. Rested Sun.
trying to figure out what brand of oly shoes to buy. I currently have a pair of do wins and they are falling apart after four months. Do I just have a bad pair or is there another brand you guys can recommend? thanks for the imput
ReplyDeletemy do-wins rogue 2010`s are doing the same thing!
ReplyDeleteK.Jones...
ReplyDeleteI have ristos and love them! They carry 3 or 4 colors in stock or you can get some custom dyed at a cheaper price than most other brands on the market.
Haven't been able to post for a while cuz my computer broke down and haven't had a consistent schedule at work. But I'm back into the OPT schedule now.
ReplyDeleteCoach I had a quick question for ya,I have some family who are visiting me from ontario and we are coming into Calgary on Wednesday. Just wanted to see if you would be at crossfit calgary for us to come by and visit, and maybe get in a quick wod?
Thanks
http://buyweightliftingshoes.com/reviews/category/mens-styles/
ReplyDeletehttp://mightyreview.blogspot.com/2007/07/gold-cup-weightlifting-shoes.html
K.Jones,
Here are two good articles reviewing a ton of shoes out there. I personally go with and love the Kanamas.
Ok...
ReplyDeleteKb were done with 2 pd, bench was 65kg=#143
Round 1: 70kg/15/10
Round 2: 74/15/10
Round 3: 77/15/9
Round 4: 79/15/6
Round 5: 80/15/7
Round 6: 82(2)80.1(3)/15/7
Round 7: 80.1/15/7
Round 6, failed the 3rd and took 2 of and added a heavier clamp!!
It is not funny when the bar is laughing at you!
Tough!
Have fun!
Soren
I use Adidas wl-shoed, pretty ok, but they are my first so I can´t compare with anything. Would like a lower heel.
ReplyDeleteRound 1: 70kg/36.5 kg/21 reps
Round 2: 75/36.5/14
Round 3: 77.5/36.5/10
Round 4: 82.5/36.5/7
Round 5: 85/36.5/7
Round 6: 87.5x3+1+f/36.5/7
Round 7: 90x4+f/41.5/6
DB-swings. Suck at presses. Managed to loose the grip with my left hand at 2nd rep with 87.5 kg in the air, bump my throat and catch the weight in my elbow crease...and then do one more rep as a reflex or something. Got a bit scared I guess so the cleans where not the same after that. Bit bummed that I didn´t get 5x90 kg.
a1. 155/160/165/170/175/180/185
ReplyDeletea2. 75# db
a3. 25/18/15/13/13/12/12 = 108
This was tough on grip, and also hard to execute great form with elbows coming around on cleans. Good wod, my arms are smoked. Ready to own legs tomorrow.
K.Jones
ReplyDeleteI've got some Kanamas that I've been using for a year and are still in great shape.
my do-wins rogue are doing the same thing. Looking at adidas oly shoes. If they last over a year I will pay that extra cost.
ReplyDeleteA1. 60kg,65,67.5,70,72.5,75,77.5
ReplyDeleteA2. 32kg,32kg,32kg,40kg,40kg,40kg,32kg
A3. 16,14,10,10,9,9,7
Did 8/8 kettlebell snatches with 32kg first 3 rounds (need to practise), then switched to russian swings and 40kg KB.
KBS & presses made PCs harder, for sure.
got a little ahead of myself with the weights on the PC this am, but then i think i reset too low. kind of a mind fck... go heavy, BUT add weight every round
ReplyDeletea1:155,160,135,140,145,150,155
a2:75,80,80,80,80,80,80 used db
a3:27,17,12,10,10,12,12 more like amrap -1 or 2, i did not have a spot
Also using adidas, like them and think heel is of perfect height.
ReplyDeleteA1. 185,190,195,200,205,210
ReplyDeleteA2. 100lb unbrkn
A3. 23,15,10,11,11
did not keep rx'd tempo after 6th round of kb swings. overcome by nausea. worst i've felt after/during a wod.
A1. 115,120,125,135,140,145,150(3/f/1/1)
ReplyDeleteA2. 70#
A3. 15,15,12,10,10,8,10
Spotter might have eked 2 more per round on a3.
PC:155/165/175/180/185/190/195
ReplyDeleteKBS: 2pood
BP:26/14/14/12/8/9/9
*triceps were failing me on the BP on the last 3 sets. no spotter, was nervous about not locking out and pinning
*PC felt good on the ankle, first rep of last set i caught the bar awkward on my f'd up collar bone and instincts made me dump. i quickly caught the bar on a bounce and did the last 4 reps touch and go
A1:145/155/165/170/175/185/190(f)
ReplyDeleteA2:44kg
A3:12/10/11/11/10/8/6
Lost my hook grip on the last round of power cleans.
I have a pair of the new pendlay barbell do wins...had them for about 8 months...like them...no problems with them falling apart yet
A1. 165/175/185/190/195/200/205
ReplyDeleteA2. 32kg x7
A3. 27/24/21/18/15/13/12/11
Brandon
A1. #55, 65, 75, 77, 78, 80, 85
ReplyDeleteA2. 1.5 pood
A3. #45/11, #65/12, #65/7, #65/9, #65/9, #65/8, #65/10
This comment has been removed by the author.
ReplyDeleteOk Dawgs I'm coming back to the pack. I've been gone since my sectionals working on my own programming and weaknesses but I'm jumping back on here.
ReplyDeleteStarted today:
A1. 155, 165, 170, 175, 180, 185, 190
A2. 2pood all 7 sets
A3. Bench Press @ 155lbs- 15, 15, 15, 10, 10, 10, 10
Chris... I felt pretty sick during this wod also, didnt know bench press could do that to me, Im sure its my crappy diet, time to clean up already!
ReplyDeletePC-165/175/185/190/195/200/205 all UB
KBS-2.5 pd all UB
BP- 33/18/13/8/10/10/11 (ouch)
A1. 155,160,165,170,175,180,185
ReplyDeleteA2. 2-pood (all UB)
A3. 32,12,10,9,9,8,9
I felt sick too, especially during rounds 3,4 and 5. Triceps were smoked on bench and my grip was done afterward.
Happy with cleans but landed too wide during rounds 6 and 7.
Surprised and disappointed my bench fell off a cliff in round 2.
a1; 155,165,175,180,185
ReplyDeletea2; 2 pood
a3; 23,20,15,15,12.
shot duck called it a day at 5 sets.
100809
ReplyDeleteA. OHS; 3,3,3; rest 3 min (185, 205, 215(f2))
B. Dips; 6,4,2; rest 3 min (72(f4), 54, 72)
C. Run 800 m @ 80% x 1 (felt slow and heavy)
just read some posts ,glad I am not alone with feeling sick doing this.Big sugar and alcohol consumption over the weekend, not helping.
ReplyDeleteThis comment has been removed by the author.
ReplyDeletem.28.6'4''.225lbs
ReplyDeleteA1. 185, 195, 200, 205, 210, 210, 215F (3+1+1)
A2. 2pood all 7 sets--UB
A3. 41, 24, 19, 14, 12, 10, 12
Notes: Screwed up the weight jumps on A1. I meant to do the second set at 190, so I doubled up at 210. Last two sets of PC got a little ugly and a bad habit of landing super wide reared its head. Last set my grip just gave out and I couldn't get them all T&G.
Grip was smoked. Also, like others, did A3 without spotter, which might have cost me a few reps over the course of 7 rounds.
Back felt pretty good today. Didn't know how PC would go, but I thought this was a good test.
A1:135,145,155,160,165,170,175
ReplyDeleteA2: 15 reps with 2pood
A3: 18,15,11,10,9,9,8
Had trouble with grip on the last 2 sets of cleans. Turned into drop,grab and go. I was pretty stoked about doing this one.
A1: 185,190,195,200,205(f),200,195
ReplyDeleteA2: 90lb db
A3: 30,18,13,14,11,8,9
A1: Over estimated where to start on this. Lost my form on the last rep of 205 and decided to drop weight in order to keep form on the final two sets.
I really feel like I am going backwards on my oly lifts the last couple of weeks.
A1: 135/145/155/160/165/170/175
ReplyDeleteA2: 80# unbroken all 7 sets
A3: 21/13/13/12/11/10/10
@ OPT @ 7AM
ReplyDelete3rd WOD after games & 3 weeks rest. Easing back into it.
PC 110/120/125/130/132.5/135/140
KBS Russian all 2 pd UB
BP 10/10/10/10/8/8/6
Good work today Tag
first real time doing touch'n'go PC, so started a little low and could have pushed it even more on the last set but a wise man once told me to be patient......
ReplyDeleteA1)155/165/170/175/180/198
A2)2pood all unbroken
A3)27/14/11/10/10/10/9ru
I have a lot of driving ahead of me today but will try and get to this W.O.D today.
ReplyDeletejon sinclair, i'm in PEI till Monday...well NS tomorrow and next, then PEI thurs-mon...then back on monday next week
ReplyDeleteA1. 135,155,165,175,180,185,190x2
ReplyDeleteA2. 55# DB for all(no KB's)
A3. 30,20,17,14,11,8,8
Behind, did the unbroken wallball/chin ups wod.
ReplyDelete9:35 as rx'd. Last set of wallballs destroyed me.
36yom/165/72.5"
ReplyDeleteA1: 135, 140, 145, 150, 155, 160, 165
last set not touch and go for all 5. not a lot of rest, but not touch and go either
A2: 70# kb all ub
A3: 15, 14, 11, 10, 9, 8, 8
no spotter...could have eeked a rep or 2 on some sets like others as well
def some funky burps last couple sets
felt pretty good today...way better mentally!
ReplyDeleter1: 105/2pood/12
r2: 110/2pood/11
r3: 115/2pood/11
r4: 120/2pood/10
r5: 125/2pood/9
r6: 130/2pood/9
r7: 140/2pood/9
glad i started lighter on the pc! shocked i could get all rounds done with the 2pood. didnt know i could do that! yayy!
all swings unbroken too!
ReplyDeleteRow & WB/CTB:
ReplyDeleteAM: fasted:
40min multi-pace, low spm piece.
9051m, 19spm avg
PM:
WB/CTB:
scaled to 9ft(20# ball) due to garage height and kipping pulls. 1st 3 rds UB, last 2 broken 1x PU/ 2xWB. Just no more gas today. Rest tomorrow.
13:04
31m/6'1"/196
ReplyDeleteA1. 165/170/175/165/165/165/165
A2. UB/UB/UB/10,5/10,5/10,5/10,5
A3. 22/13/10/7/8/7/7
Notes: This was much harder than I thought it would be. Failed on rd4 of cleans at 180 and went back down to 165 b/c it was all I could handle. My 5RM TnGo is 195 so this was pretty suprising to me. Was breathing hard on bench and the grip in KB's got difficult.
A1. 135,145,155,160,165,170,175 (broken) had zero grip left
ReplyDeleteA2. 89lb kb all unbroken
A3.30,19,15,11,10,8,10
This workout was more awful than anticipated! Good workout!
A1. 135/145/155/165/175/180/185
ReplyDeleteA2. 100# x 7 - all unbroken
A3. 23/16/16/13/12/11/11
KBS were a bitch.
A1. 135,145,155,160,165,170,175
ReplyDeleteA2. 88,88,88,88,80,80,88 KB
A3. 25,15,11,10,8,8,8
All Unbroken. PC's improving form.
155/UB/20
ReplyDelete165/UB/20
185/UB/19
195/UB/18
200/UB/17
205/UB/16
205/UB/14
Grip shot, WOD absolutely shattered me!!
A1 last set 3 were touch and go, the rest not
A2 DB swings @ 70#
A1) 105, 115, 120, 125, 130, 135, 140#
ReplyDeleteA2) 32kg, all unbroken
A3) 15, 10, 9, 8, 7, 7, 7
A1. 135-155-165-175-185-195-215
ReplyDeleteShould have started heavier bet I still ended up being crushed on the last set
A2. All UB with 2pd
A3. 30-20-19-15-15-15-12
do any of you guys have any ideas how to program double days?
ReplyDeleteA1: 145,150,155,160,165,170,180
ReplyDeleteA2: 2 pood (unbroken)
A3: 22,18,12,13,11,10,10(no spot)
Power cleans were completed unbroken. I picked the correct weight increments. Last power clean rep barely got up but it did.
Looking back at July 21 wod, I only did 175 for 5 unbroken (3sets) so progress is being made.
Saturday's
ReplyDeletesplit jerk from rack
1 x 7 + burpees.
102+49 =151.
couldn't get under 240. maxed out at 235, dropped it to 225 for the final.
hips felt really slow.
47/179
ReplyDeleteA. 60, 70, 75, 77.5, 80, 82.5, 75kg
B. 32kg x 15 x 7
C. 22, 13, 13, 10, 8, 7, 8
No way could I go heavier on last set of cleans. Kept each set touch and go. All swings unbroken. BP got tough, fast.
Anonymous:
ReplyDeleteI think James has an idea how to.
But seriously: follow along and post your loads,times,notes and the time for doubles will come and they will be posted here.
A1. 145, 155, 160, 165, 167.5*, 175, 180 lbs
ReplyDeleteA2. 2 pood** for all, unbroken
A3. 15, 10, 7, 8, 6, 5, 6
*Accidentally loaded one side, but not the other. I guess I was a bit fatigued at that point...
**Actually a 1.5 pood w/ two 10lb dumbbells attached. Worked pretty well.
The bench press is obviously a weak point for me. Was pretty happy with my power clean numbers though, although the last set got a bit ugly.
A1. #145/#150/#155/#160/#165/#155/#155
ReplyDeleteA2. 2 Pood, all unbroken
A3. 19/13/9/8/8/7/8
Aparently I started out too heavy on my cleans...
My strength deficiency is killing me.
A1. 135,155,175,180,185,190,193(2)
ReplyDeleteA2. Only had a 60# DB: All Unbroken
A3. 17,14,13,10,11,10,8
Wow. This smoked me. Forearms and shoulders are done.
1. 160/15/20
ReplyDelete2. 170/15/20
3. 180/15/15
4. 190/15/12
5. 200/15/12
6. 210/15/12
7. 220/15/12
*KBS all done with 40KG
That was tough! Especially since I only took 2min off b/t rounds by accident. Doh!
Power cleans felt pretty good, even though I was using old steel plates and a 1" bar.
KBS all done UB, felt pretty good and heavy.
Bench press died quickly, shoulders and chest were screaming!
Did this with a 56 year old guy from work (different weight), but it was good to do it with someone none the less.
155/15/23
ReplyDelete165/15/17
175/15/15
185/15/11
195/15/10
Called it at 5 sets, tired, heavy, and slow describes how I felt today
A1. 155, 165, 170, 170, 175, 175, 185
ReplyDeleteA2. 75# db, 3rds ub, 4(9,6), 5(11-4), 6&7 (13,2) Needed to push harder through the middle sets.
A3. 34, 20, 12, 12, 12, 12, 11
Power cleans felt pretty good until my grip started to give in the last round. KB's were tough on the shoulders, technique seemed better in the later rounds. Bench was okay, shoulders were just shot in the last few rounds.
155/15/20
ReplyDelete175/15/21
185/15/20
195/15/15
205/15/15
215/15/13
220x3+f+1/15/14
KB=88#
Got really sloppy on last set of cleans.
A1.PC:165/175/180/185(2)/185(3)/185(3)/185(4)
ReplyDeleteA2.KBS:(100#)ub/ub/ub/8+7(momentary loss of balance)/ub/ub/ub
A3.BP:30/18/11/15/11/10/11
notes: the power cleans were a shit show...by 4th set, my grip was smoked from KBS and my pull felt weak...also, I thought that if I didn't complete the set of touch and go in one shot, it constituted a failed set so I didn't finish the reps and move up...just kept trying to get the 5...had I known better, I would have finished the set and added weight...kbs felt strong throughout...BP numbers dropped quickly but stayed relatively consistent in later sets
K.Jones
ReplyDeleteI have the Risto's as well and have been more than happy. The higher heel took some getting used to but I love them now.
Jon S
email me at trevor@optimumtraining.ca if you want to come by OPT tomorrow.
clean-135,155,175,205,215,225,215
ReplyDeleteKBS-2 pood unbroken
bench-22,18,16,12,10,9,8
F/30/130
ReplyDeleteA1. 65-70-75-80-85-90-95
A2. 60#-70#-70#-70#-70(6)/60(9)-60#-60; all unbroken except round 5
A3. 4-4-3-3-2-1-2
A1. 95, 105, 115, 125, 135, 145, 155
ReplyDeleteA2. 70lb
A3. 27, 18, 14, 12, 12, 12, 11
Bad ass workout...crushed 1/2 chicken, a few hard boiled eggs, and tons of veggies & avocado
Thanks for all the input i think I'm gonna go with the ristos. I would rather give my money to a smaller company. As for the wod.
ReplyDeletePOWER CLEANS:185/190/195/200/205/210(F LOST GRIP ON FORTH PULL)/210
BENCH PRESS:20/20/18/17/15/15/14
KBS(2POOD): ALL UNBROKEN
THIS DESTROYED ME IN THE HEAT AFTER WORKING IN IT ALL DAY. I THOUGHT I WAS GONNA PUKE AFTER EVERY SET.
A1 - 155,160,165,170,175,180,185 - all touch and go, pause at the top on the later sets
ReplyDeleteA2 - 2pood, all unbroken - challenging, but almost ready to get a bigger KB to push the boundaries a bit
A3 - 30,17,15,11,11,10,6
Painful. Happy that my grip held on for the last few rounds, didnt feel like it would/should but learning to push through it.
A1- 185... +5ea set... 215
ReplyDeleteA2- 100lb db unbroke x7sets
A3- 40/ 30/ 26/ 23/ 20/ 19/ 17 ~175
~gm2
A1. 50 kg, 51, 52, 53, 54, 55, 56
ReplyDeleteA2. 1.5 pood
A3. 7, 6, 5, 4, 4, 3, 3
That was tough. Legs were still "hobbling around" sore from the WB WOD. Weights felt heavy enough today.
Also, my 2010 rogues are also falling apart!
A1- 205,215,220,225,230,235,240
ReplyDeleteA2- 2 pood all unbroken
A3- 31/21/20/19/19/17/14
A1. 155,165,170,175,180,185,187
ReplyDeleteA2. 70lb all sets unbroken
A3. 24, 21,12,13,11,12,11
36/m/5'10"/169lbs
ReplyDeleteA1. 135,140,145,150,155(3+2),145(4+1),150(4+1)
A2. 15x7 UB (2 pood)
A3. 21,12,9,7,7,6,6
Battle of maintaining grip. The PCs were the hardest. Keep feeling like I should be doing a heavier weight but my grip caused me to revert to some bad habits and pull too much with my arms. KB felt good though. Found a good rhythm. Lost strength in the BP real fast and had to really grind after the 2 sets.
A1.145,155,160,165,170,175,180
ReplyDeleteA2. only had a 60lb DB so i did 20reps unbroken instead of 15.
A3.18,17,16,15,11,12,13
-should have gone 10lb heavier on PC
-stuck very strict to tempo tonight
39/6'2"/202
ReplyDeleteA1 PCx5: 70/75/80/85/90/95/100kg (220#)
A2 KBS: Unb @ 2pd - Wasn't heavy enough.
A3 BP: 25/15/10/10/10/7/7
Went camping last weekend so didn't get a workout in other than chopping down dead trees for firewood. I am entering an all affiliate competition down in Colorado springs this weekend. I don't plan on tapering but after seeing tomorrows wod I'm thinking of taking it easy for the next 2 days.
NOT RX'D
ReplyDelete(after 3rd round rest time was probably 20 sec between movements and 3:30 in between rounds. Also had to drop PC weight)
1. 175# / 40kg / 24reps
2. 180# / 40kg / 11reps
3. 185# / 40kg / 10reps
4. 190# / 40kg (8+7) / 8reps
5. 195# / 32kg / 7reps
6. 180# / 32kg / 8reps
7. 185# / 32kg (8+7) / 8reps
I got destroyed. Fuel was definitely the issue. Not nearly enough food today and poor choices. Should have started around 165 instead for PC. Way more gassed than muscle fatigue.
A1- 195,200,205,210,215,220,225x4
ReplyDeleteA2- 80lb kb unbroken x 7sets
A3- 29,22,17,16,15,14,13
unit - 175 for 40 reps on the bench, that's sic
PC- 125,135,145,155,165,175,185(4)
ReplyDeleteKB- 2 pd all unbroken
BP- 26,17,14,14,14,13,15
A1. 95, 100, 105, 110, 115, 120, 125
ReplyDeleteA2. 1.5 pood all UB (should have increased)
A3. scaled bench to 75 to get more reps (at 95 I would have squeaked out 3-5 reps and I don't think that was the goal this time)
15, 12, 13, 13, 11, 12, 11
that smoked me. i died. and lost a lot of weight. in sweat.
dh... sorry 4 the confusion, but I used 135... 175 was the total number of reps on all sets... i try 2 keep track of these things bc it tells u something by knowing the reps/set and total reps across all sets... for example:
ReplyDelete40/30/20/10/10 ~110
is very different from
25/25/23/20/17 ~110
likewise
40/20/15/10/10/10/10 ~115
is very different from
40/35/30/20/20/20/20 ~185
this extra number helps display variations and areas that may need more work when doing these neuromuscular endurance sets... mayb one day I'll b able 2 do 175x40! ha!
~gm2
A1. 165/175/185/190/195
ReplyDeleteA2. 2pd/2pd/2pd/1.5/1.5
A3. 15/13/12/15/13
Did this 8 hours into a 11 road trip in an unairconditioned hole in Mobile, Alabama. This sucked. Started too heavy on everything. Started dropping cleans at 190 and started missing them at 195, so I called it. My body was done. My hips were not doing anything for the swings, so the 2 pd was killing my shoulders. Hard day for me.
70# DB for all swings.
ReplyDelete135/UB/20
145/UB/16
155/UB/14
165/UB/12
175/UB/12
185/UB/11
195/UB/10
unit,
ReplyDeleteThanks for taking the time to explain that. I did think that you had done 175 for that many reps though and was thinking to myself - that dude's an animal....
Good idea on keeping up with the total reps. It's amazing to me what falls out when looking at data from various statistical standpoints (you see things that weren't seen any other way). I personally don't think you can keep up with too much information and I appreciate your insight - I hadn't thought about that for this workout.
Was supposed to be rest day but was at the station and wanted to get the blood flowing. Got warmed up to do the WOD and was interrupted several times by calls. Ended up doing "Lizzie" from CFFB site that my partner did.
ReplyDelete12-9-6-3 of 185# Pwr Cln and Ring dips
Time - 6:04
Had to stop and reset weights a few times and did not push it to the limit because it was already getting close to 2100. Too late and not much of a warm up.
Going to the beach again and will start back Mon with WODs. BW stuff at the beach.
Only got to 5 sets today. Round trip in one day to Santa Fe, New Mexico from Dallas, Texas with a full day of meetings + training = not optimal.
ReplyDeleteA1. 60kg/70kg/75kg/79kg/80kg
A2. 15/15/10-5/105/8-7
A3. 16/17/17/15/16
Happy I was able to get some work in today.
Nice job everybody!!!
ReplyDeletePC: 155/165/175/185/190/195/200
Russian KBS : 2 pood all unbroken
Bench press : 84
A1. 185, 195, 205, 210, 215, 220, 225(f)
ReplyDeleteA2. 2 pood, all UB
A3. 20, 20, 20, 15, 13, 13
Capped bench at 20 reps
Power Clean - 155ub, 175ub, 185ub, 195ub, 205 broke 3+1+1, 185ub, 185ub.
ReplyDeleteKBS - 2.5 pood, all unbroken
Bench Press - 35, 15, 12, 12, 12, 12, 13=111
**This WOD was crazy. I couldn't recover after. It didn't look that hard on paper. I was as smoked as I've ever been after a WOD - Incredible. The Power Cleans took everything I had - I had to drop down on the last 2 so I could do them touch and go.**
PC (kg): 71-75-80-82-84-86 (ran out of time)
ReplyDeleteDBS (90#) -15-15-15-15-15-[7-5-3]
Bench: 21-12-10-8-7-8
it was awesome, it was rough.
37/M/163
ReplyDeletePC:140/145/150/155x4/155x3/155*/155*
KBS: 2pood, UB for all
BP:15/11/9/6/6/6/7
*Did 155x5 each of these sets, but NOT touch and go.
This took me apart quick and hard. I picked too heavy a weight for both the PC and KB swing, and had to call it after the 5th round. My BP numbers were low (as in not really feeling muscular failure), but they felt like there were just limited by how gassed I was coming off of A1 and A2. Also just did the wallball/CTB workout yesterday (took Sunday off), and (hopefully) had some poor recovery factoring in as well.
ReplyDeleteA1. 165lb, 170, 175, 180 (3,2), 185 (2,1,2)
A2. 80lb - UB/UB/UB/8,7/4,4,4,3
A3. 11,11,11,11,11
A1, 163,167,177,182,187,197,207
ReplyDeleteA2. 75#DBS ubx7
A3. 23,11,8,7,6,6,6
Pc's all ub felt good, I need heavier Kb's and DB's. Bench was patetic, didn't warm up that movement enough maybe. That or I'm weak there. That was a fun one.
a1. 135, ...+10..., 195
ReplyDeleteA2. 1.5 pood all
A2. 13,12,10, 10, 109, 7
A1 notes: next time I will start heavy and only jump up 5#.
*not rx.. Had a 10min rest b/t rnds 4 and 5 b/c someone new came into the gym to ask abt joining
A1: 105, 115, 120, 125, 135, 140, 145
ReplyDeleteA2: 65# DB first two sets, 70# the rest
A3: 135# - 20, 16, 12, 11, 11, 10, 10 - spotter last set
PC were T&G until last two sets
Could have gone heavier on swings?
Good workout - thanks
53yom/220#
5 Rounds for time:
ReplyDelete25 Unbroken wallballs 20# (10'target)
10 Unbroken pullups C2B
-as rx'd 9:19. Very nearly lost it in the 5th round of wallball but got it together. Last 10 were everything I had to hit that dang target. Pullups were easy in comparison. I am a broken man. Resting tomorrow.
J
1A. 95,100,105,110,115,120,125lbs
ReplyDelete1B. 1.5pd unbroken
1C. 21,18,16,15,15,15,15,14 (#95)
A1. 85lbs, 95lbs, 100lbs, 105lbs, 110lbs, 115lbs, 120lbs
ReplyDeleteA2. 70lbs for sets 1-5, 60lbs for set 6-7
A3. 19, 8, 6, 7, 6, 6, 7
That was hard. By set 5, I was worried about going up in PC weight. The KBS got tough quick and the bench was just hard after the first set. Oh, and the 3 minutes didn’t feel like much time at all. :)
Been out of state for a Brazilian Jiu Jitsu weekend seminar and finally got back to the programming today.
ReplyDeleteA1.PC 135/145/155/160(4-1)/160
A2.KB 55# (that's the heaviest I have)
A3. 9/7/7/6/6
Stopped at 5 sets. Very hard BJJ training last night in extremely hot conditions so I kept the volume a little lower.
*James* - I'd like to talk to you about my training - I trying to develop what is best for me doing 2 sports - both very taxing.I will be at the San Diego Program Design certification course!
A1: 95, 105, 115, 120, 125, 130, 135
ReplyDeleteA2: 2 pood
A3: 15, 13, 9, 7, 7, 7, 7
F/47/115
ReplyDeleteA1. 85,90,95,100,95,95,95
A2. 20kg kb all UB
A3. 8,9,8,8,7,7,6 at 85lbs - can't bench bw yet
A1. 115
ReplyDeleteA2. 2 Pood
A3. 115lbs
1. 115, UB, 10
2. 125, UB, 10
3. 135, UB, 10
4. 140, UB, 6
5. 145, 10+5, 7
6. 145, UB, 10
7. 145, 10+5, 10
Still on Holidays and working out in a very small Globo Gym. Steel plates. Could not put weight down for fast touch and go. Burned my fore arms out and did not want to ditch and smash everything and myself so stayed at the same weight. No Spotter or would have gone heavier and more reps.
Done on 8/11/2010
ReplyDeleteA1. 155/165/175/180/185/190x4/195x1
A2. All 70lb dumbbell unbroken
A3. 30/18/12/12/10/10/12
My head was a little cloudy for this one as it is my first workout in a little while. My Dad lost his long battle with cancer last Friday and I have been driving back and forth from NC to PA to help out with the family.
5 rounds for time:
ReplyDelete25 unbroken wall balls
10 unbroken CTB chin ups
15:45; I will do much better.
Wall balls broken, CTB unbroken until set 4. I like this "unbroken" format. Makes it substantially harder by adding a significant mental component, e.g. how far can I push myself when no one else is looking?
A1.65#,70#,75#,80#,85#,85#,85#
ReplyDeleteA2. 1.5 pood all sets unbroken
A3. Had to skip due to shoulder
105 comments, this is getting crazy!
ReplyDeleteLowered sets to 5, volume scares me now and I'm just trying to train regularly without hurting myself. Ended with 169 on the PC, 2 pd for all swings and 15,10,10,8,8 on the bench.
A1 155,175,195,205,225(2)
ReplyDeleteA2 32kg,32kg,32kg,40kg,40kg
A3 20,16,14,14,15