Ill be saving this one for sunday. I will not be home until late tomorrow night.
I have been following this stuff non stop to the best of my abilities. Thank you OPT again for all the hard work you do for us.
I finally reached one of my mega goals for this year and that was a 200+ Clean.
I have a hard time always getting in the doubles and sometimes I have found where I like to train.
I know that you use this stuff for people who want to compete. but what about for people with other goals. Mine for example is Military Training. Would this be applicable for that?
Having a easy day with my family, will do this tomorrow instead.
Looks like fun, interesting combination, but I´ll keep an eye on my wrists and try not to scrape my skin too bad. It took almost 2 weeks to heal last time.
I spent 7 years in the Marines and if I would have had this training prior to going up to Quantico, it would have been much less painful for me. What you have to understand is that a lot of what is programmed will help your mental toughness. Yesterday's PT 2 was a great example of that. The only advice I will give is don't cherry pick the workouts, follow it as best you can with as few excuses of why you have to miss a WOD and it will work great for you. The more times you miss and have to replace WODs with things you enjoy doing, the more painful training will be for you when you get to where it is you are going in the military. Good luck
Had this bright idea that changing shoes after my squats would help my double unders and literally lost a minute of the 7 mins so I could've easily had 50 more if I didn't use that brilliant strategy. Did get my first 106 straight though. Word to the wise just stay in one pair of shoes the whole time and you'll do fine
Failed on last 2 MU efforts. Best 30 for time is 5:15 so the pace was twice as slow. Took me awhile to catch my breath from the DU so the first MU's were stretched out a bit.
SU - 31 BS - 39 DU - 280 MU - 29 T - 379 *ouch.... Fully underestimated this. Crappy pre wod nutrition and hydration. Core temp got jacked from coffee. Hit BS hard and entered the darkness after that. Shoulders were cooked from squats WTF. DU usually wheelhouse for me. Wanted to vomit for all 10 mins of DU. Going to ice my spirit for a bit now.
Muscle Ups were 1 at a time with bent arm and slow. My wrist started coming good then this faarkin subscap issue. Unfortunately unable to extend arms at bottom at the moment. Found a cool way to save ya wrists though when false gripping the rings, check it out here. http://www.youtube.com/watch?v=mK7agW3VOH4
Muscle-Ups are still my weakness. DU's and BS felt good. Legs smoked after today, ready for day off. Had a group of 5 of us that went through it together and that made a big difference.
No rings at my gym. Prior to today my lifetime MU total was three, the first being a couple of weeks ago. So, I wasn't very optimistic about 10 mins of futility. Most pleased with the muscle ups. All singles but I'll have to learn how to string a few together.
GHD-35 Squat(225#)-25 DU-356 MU(did bar MU since I didn't have a place to hang rings today)-46 Total- 462
Was happy with the GHDs, Squats could have been a little better, DU smoked my shoulders by the end, and could have done more MU if I had rings(pr for 30 is 4:29)
Notes: did this after a 1 hour oly training session at Catalyst. Awesome coaching - thanks, Kara! Totally worth it but went into this WOD a little drained and pretty hungry.
GHD - kept moving fast, happy.
Back squat - hips felt sore, wanted more.
DUs - ok, but could have been better. Tough to get the rhythm after squats.
MUs - ok with tota. Rings got really sweaty and slimy so was having a tough time with grip at after about 15 reps.
Great wod today. It was a solid 22 minute war. I gave it all I had and it's good to come here, post what I think are good numbers and see some of you bigger dawgs with unbelievable work capacity.
GHDS - solid, steady pace.
Squats - a weak point where Ive got plenty room to get better. Lower-back started cramping badly @ rep 19 but fought for four more reps.
Doubles - pretty solid too with room to improve.
Muscle ups - also did pretty well but can definitely make them better with more strength and stamina.
Back Squats felt decent. Rows seemed to have smoked my legs a little bit yesterday
Double are usually pretty good but I couldn't get the rhythm after the squats till half way through the time. wanted 400
Muscle Ups felt okay. I did weighted muscle ups (25# vest) two days ago because of my foot and definitely didn't feel recovered from that today. Was hoping for thirty plus
Did this at Vitality with Steve and the guys. Ready for the BIG Dawg Comp next week at CF Vitality!
I hit my goals for GHDs and Back Squats. I was shooting for 350 for double unders, too many trips. Wrenched my back on 1st rep of muscleups rested 3 mins and sore as fuck.
GHD- 36 Squat-31 D.U's-290 M.U - 50 (straight bar no rings)
Total = 407
D.U's were really inconsistent and had nothing in my forearms to keep good rhythm.
Out of town and done @ globo gym. First time working out @ a globo facility in over 3 yrs. Makes me really appreciate how fortunate I am for the training facility provided back home.
pt1: A: 95/105/105/110 B: 135/165/175/185f C: 20# dynamax -A&B, really concentrating on avoiding arm-pull, think this is my problem.
pt2: 1. 515 2. 515 3. 492 - stopped ~3sec early, too late to restart 4. 538 5. 462 - out of gas 6. 455 -just ran outta gas at the end, but went as hard as I could for all sets today.
back squat felt awful! Probably because I did some mountain biking this morning and my legs were fatigued. Muscle ups felt great..its been a while since I did them. Fastest ZOE for me was 9:12(a year ago).
Notes - Both hands to floor on GH, BS should have rested less, but kept looking at time. DU's not as strong as usual. MU's without false grip and rings above reach, still not quite as proficient this way. After I was done, just felt like I had more to give, especially on MU and BS.
Thanks for the kind words sir. I am already enlisted and looking to go commissioned here in the next couple of years. I really like to OPT training and getting to work with a lot of the technical lifts. I don't steer to far from the training that he prescribes. Occasionally I don't have the equipment so I will sub stuff that is similar to the movements in the workouts.
Today is a mixture of really good and really bad. MUs are much better and my endurance with them is good. Linked together good and worked on using both false grip and no false grip. BS felt good on the knee.
DU on the other hand were a total disaster. I have gone from 50+ regularly to struggling to link 10 in a row. I honestly have no idea why and am so frustrated. Nothing has changed...thinking it is mental. Maybe someone can help me (please, please) in San Diego sometime? See some of you in a couple days. Brandon
Spent the day with Curt M. and Heavy Evy at Larry Mathers Level 1 Oly lifting cert, as well as a couple of other Big Dawg lurkers and potential recruits. Great day, Evan and Curt fought threw the workout during lunch break, despite a morning of lifting. Also, if/when Curt posts his results, they may not be accurate as I was counting, and I suck at that because I am easily distracted by squirrels. Sorry Curt.
No good sub for GHD. Did 1 set and had little or no kip, but that´s because I couldn´t kip today from some reason. BS felt good with nice form on all and I did 5 sets. Had a goal with 25 reps, and looking back I could probably do over 30. DUs didn´t work the first 3-4 min. Need to work on these when my legs are tired. I´m ok with the MUs. Took it easy not to rip my wrists, but also tired from the ring pull ups the other day.
mike, the stuff is def "used" to help folks compete but does not differ from what someone who does not want to compete should do for well rounded ness in fitness
GHD: 26 - would like to get to 30+ here, but pretty happy BS (185#): 36 - probably could manage 225, but back was tight this morning, and I need to be able to move tomorrow DU: 187 - I really wanted >200 here. MU: (3Chin/2RDip): 12
-notes: DU are just hard for me, but when winded, it's like x10 as hard. MU sub I did strict supinated chins. I am experiencing some elbow tendonitis, which makes this tough. I discussed it with Rip at the SS Forums, and he recs a chin protocol to "beat the tendonitis out of the elbow", so I'm gonna try it.
Ill be saving this one for sunday. I will not be home until late tomorrow night.
ReplyDeleteI have been following this stuff non stop to the best of my abilities. Thank you OPT again for all the hard work you do for us.
I finally reached one of my mega goals for this year and that was a 200+ Clean.
I have a hard time always getting in the doubles and sometimes I have found where I like to train.
I know that you use this stuff for people who want to compete. but what about for people with other goals. Mine for example is Military Training. Would this be applicable for that?
doing a 12km run tomorrow and no squat rack at home this week. will hit it monday
ReplyDeleteEnjoy, it looks bloody great
Having a easy day with my family, will do this tomorrow instead.
ReplyDeleteLooks like fun, interesting combination, but I´ll keep an eye on my wrists and try not to scrape my skin too bad. It took almost 2 weeks to heal last time.
@Mike
ReplyDeleteI spent 7 years in the Marines and if I would have had this training prior to going up to Quantico, it would have been much less painful for me. What you have to understand is that a lot of what is programmed will help your mental toughness. Yesterday's PT 2 was a great example of that. The only advice I will give is don't cherry pick the workouts, follow it as best you can with as few excuses of why you have to miss a WOD and it will work great for you. The more times you miss and have to replace WODs with things you enjoy doing, the more painful training will be for you when you get to where it is you are going in the military. Good luck
F/30/130
ReplyDeleteBS @ 95# duet hip pain and skipped DU to save my feet.
SU 26
BD 29
MU 0
55
Very frustrating morning.
GHD - 30
ReplyDeleteBack Squat - 27
Double Unders - 375
Muscleups - 27
Total - 459
Had this bright idea that changing shoes after my squats would help my double unders and literally lost a minute of the 7 mins so I could've easily had 50 more if I didn't use that brilliant strategy. Did get my first 106 straight though. Word to the wise just stay in one pair of shoes the whole time and you'll do fine
27 GHD
ReplyDelete32 Squat
310 DU
31 MU
Failed on last 2 MU efforts. Best 30 for time is 5:15 so the pace was twice as slow. Took me awhile to catch my breath from the DU so the first MU's were stretched out a bit.
GHD 29
ReplyDeleteBS 21
DU 318
MU 0
TOTAL 368
Both biceps feel strained...attempted 2 muscle ups and threw in the towel
SU - 31
ReplyDeleteBS - 39
DU - 280
MU - 29
T - 379
*ouch.... Fully underestimated this. Crappy pre wod nutrition and hydration. Core temp got jacked from coffee. Hit BS hard and entered the darkness after that. Shoulders were cooked from squats WTF. DU usually wheelhouse for me. Wanted to vomit for all 10 mins of DU. Going to ice my spirit for a bit now.
GHD -28
ReplyDeleteBS- 40
DU-322
MU- 22
score = 412
Muscle Ups were 1 at a time with bent arm and slow. My wrist started coming good then this faarkin subscap issue. Unfortunately unable to extend arms at bottom at the moment. Found a cool way to save ya wrists though when false gripping the rings, check it out here.
http://www.youtube.com/watch?v=mK7agW3VOH4
GHD: 33
ReplyDeleteBS(225): 53
DU's: 501
MUps: 16
Total Score: 603
Muscle-Ups are still my weakness. DU's and BS felt good. Legs smoked after today, ready for day off. Had a group of 5 of us that went through it together and that made a big difference.
26/m/143
ReplyDeleteGHD: 25
BS: 10(used 205, felt heavy, pr is 250)
DU: 269
MU: 32
Total: 336
527
ReplyDelete33
42
426
26
could have gamed the BS's better. Did burn-out sets, and breaks were too long.
GHD 39
ReplyDelete225# BS 38
DU 362
MU 18
Total 457
GHD fast, BS grinding, DU surviving, MU adventure
No rings at my gym. Prior to today my lifetime MU total was three, the first being a couple of weeks ago. So, I wasn't very optimistic about 10 mins of futility. Most pleased with the muscle ups. All singles but I'll have to learn how to string a few together.
GHD - 24
ReplyDeleteSquat - 18
DU - 300
MU - 27
This was fun times. Fight Gone Bad is going to be interesting tomorrow...if I can even get out of bed!
This comment has been removed by the author.
ReplyDelete...which adds up to a 369 total for me.
ReplyDeleteGHD-27
ReplyDeleteBack Squat-40
Double Unders-380
Muscle Up-29
total=476
GHD-35
ReplyDeleteSquat(225#)-25
DU-356
MU(did bar MU since I didn't have a place to hang rings today)-46
Total- 462
Was happy with the GHDs, Squats could have been a little better, DU smoked my shoulders by the end, and could have done more MU if I had rings(pr for 30 is 4:29)
GHD - 30
ReplyDeleteBack squat - 30
DUs - 348
MUs - 46
Total = 454
Notes: did this after a 1 hour oly training session at Catalyst. Awesome coaching - thanks, Kara! Totally worth it but went into this WOD a little drained and pretty hungry.
GHD - kept moving fast, happy.
Back squat - hips felt sore, wanted more.
DUs - ok, but could have been better. Tough to get the rhythm after squats.
MUs - ok with tota. Rings got really sweaty and slimy so was having a tough time with grip at after about 15 reps.
30+36+347+46 = 459
ReplyDelete6 weeks post-microfracture surgery on left knee, so modified:
ReplyDelete1:00 glute-ham sit-ups; 31
4:00 good mornings @ 95 lbs.; 34
7:00 AirDyne calories; 78
10:00 muscle-ups; 36
First loaded posterior chain work since the surgery.
GHD - 32
ReplyDeleteBack Squat - 23
Double Unders - 326
Muscleups - 36
Total - 417
Great wod today. It was a solid 22 minute war. I gave it all I had and it's good to come here, post what I think are good numbers and see some of you bigger dawgs with unbelievable work capacity.
GHDS - solid, steady pace.
Squats - a weak point where Ive got plenty room to get better. Lower-back started cramping badly @ rep 19 but fought for four more reps.
Doubles - pretty solid too with room to improve.
Muscle ups - also did pretty well but can definitely make them better with more strength and stamina.
Ready for a rest day.
30+40(155#)+270+21
ReplyDeleteGhd - 32
ReplyDeleteBS - 20
DU - 375
MU - 28
Total 455
GHD: 40
ReplyDeleteBS(225): 45
DU's: 366
MUps: 25
Total Score: 476
GHD felt really solid
Back Squats felt decent. Rows seemed to have smoked my legs a little bit yesterday
Double are usually pretty good but I couldn't get the rhythm after the squats till half way through the time. wanted 400
Muscle Ups felt okay. I did weighted muscle ups (25# vest) two days ago because of my foot and definitely didn't feel recovered from that today. Was hoping for thirty plus
Did this at Vitality with Steve and the guys. Ready for the BIG Dawg Comp next week at CF Vitality!
32/37/388/47
ReplyDeletetotal= 504
that was fun!!!!
ReplyDeletepretty sore of a "fun" wod with some friends yesterday morning so squats were painful
ghdsu- 32
squat- 18
du- 353
mu- 15
total= 418
GHD: 34
ReplyDeleteBack Squat: 30 reps
Double Unders: 543
Muscle Ups: 30
total = 637
1: 30
ReplyDelete2: 22
3: 475
4: 42
Total: 568
Squats were tough for some reason today. Pleased with overall score though!
GHSU. 34 both hands touch ground
ReplyDeleteB.S. 47
D.U. 250 (73PR) D.U. getting better
M.U. 27
TOTAL: 358
Scaled to 205# back squat
ReplyDelete22/20/176/11
27/ 45/ 507/ 25
ReplyDelete~ 604
~gm2
30 GHD's
ReplyDelete32 Squats
385 D/U's
35 M/U's
Total: 482
Could have sandbagged on the squats and gotten more D/U's but decided to go all out on each.
Steve/Steve/Unit....crazy numbers on the D/U's...over 500 is insane.
ReplyDeletemy legs were jello after the back squat
30+39+275+0
ReplyDeleteI hit my goals for GHDs and Back Squats.
I was shooting for 350 for double unders, too many trips. Wrenched my back on 1st rep of muscleups rested 3 mins and sore as fuck.
from last saturday Sep 11
ReplyDeletesquat snatch 75kg - more to come
Instead of the wod
fran 3:24
10 rounds cindy 6:33
doing the wod on monday
Awesome scores out there. I disappointed I can't do this today.
ReplyDeleteZ1/2 barefoot jog on a PEI beach for 40 minutes. Felt great.
Pete, Joey and Stahl. 45 plus muscle ups is very impressive.
ReplyDeleteSteve's 500 du's is even more ridiculous when you look at the squats he cranked out first
Wow!!
This comment has been removed by the author.
ReplyDelete9/16
ReplyDelete1.95, 105,115
2.245,275,290f
3.All UB
Little bit behind.
Should have gotten 290 FS - need to get mind right.
Pullups felt Strong. All w very small kip.
GHD- 36
ReplyDeleteSquat-31
D.U's-290
M.U - 50 (straight bar no rings)
Total = 407
D.U's were really inconsistent and had nothing in my forearms to keep good rhythm.
Out of town and done @ globo gym. First time working out @ a globo facility in over 3 yrs. Makes me really appreciate how fortunate I am for the training facility provided back home.
m.28.6'4''.225lbs.
ReplyDeleteGHD - 21
Back squat - 45
DUs - 252
MUs - 18
Total = 336
Notes:
GHD - back's been acting up, so didn't go too fast. pretty disappointed in the total, though.
Back squat - Felt pretty good. Went 10-10-10-15, pretty much on the minute. Wasn't sure how to game this in the context of the whole test.
DUs--frustrating. I actually strung a lot together, I just took breaks that were way too long.
MUs--this is a really tough movement for me. I was hoping to get at least 20, but I failed about five times in the last 2 mins.
Overall, very humbling. My diet's been a mess since the move to NY, and sleep hasn't been much better since the baby got switched to EST.
P.S. Thanks to all you beasts for continually kicking my ass and motivating me.
Friday's WOD:
ReplyDeletept1:
A: 95/105/105/110
B: 135/165/175/185f
C: 20# dynamax
-A&B, really concentrating on avoiding arm-pull, think this is my problem.
pt2:
1. 515
2. 515
3. 492 - stopped ~3sec early, too late to restart
4. 538
5. 462 - out of gas
6. 455
-just ran outta gas at the end, but went as hard as I could for all sets today.
GHD - 27
ReplyDeleteBack squat - 16
double unders - 351
muscle ups - 26
back squat felt awful! Probably because I did some mountain biking this morning and my legs were fatigued. Muscle ups felt great..its been a while since I did them. Fastest ZOE for me was 9:12(a year ago).
Take a good look at the wod today crew and dissect the brilliance of our coach! BS after attacking the midline, DU's after many BS......
ReplyDeleteGHD - 27
ReplyDeleteBS - 14
DU - 247
MU - 29 (had to throw an extra in there so I could get a time for 3o MU's = 10:21)
Good workout, backsquats are still a weakness of mine 225# is feeling much more comfortable after this current phase than it did before.
GHD:36
ReplyDeleteBS:21
DU:375
MU:30
Total:462
Tough workout out muscle ups were tough because of the chin ups on Thursday. Overall pretty happy with my performance.
Forgot to post last nights rows:
537/528/569/543/500/532
Total 430
ReplyDeleteGH - 30
BS - 35
DU - 340
MU - 25
Notes - Both hands to floor on GH, BS should have rested less, but kept looking at time. DU's not as strong as usual. MU's without false grip and rings above reach, still not quite as proficient this way. After I was done, just felt like I had more to give, especially on MU and BS.
GHD 30
ReplyDeleteBS(225) 15
DU 347
MU 31
Total=423
lost :45 sec on the back squat moving make shift GHD setup out of the way.
Everything felt good maybe a few less trip ups on DU's would be good.
28 GHD situps
ReplyDelete25 squats
170 DUs
25 MUs
=248
Conditioning is atrocious right now (ref. DU numbers). Squats were 5 at a time. MUs were all singles with about 20-25s rest between each.
GHD-30
ReplyDeleteBack Squat - 30
Double Unders- 350
Muscle Ups- 35
Total - 445
Steve,
ReplyDeleteThanks for the kind words sir. I am already enlisted and looking to go commissioned here in the next couple of years. I really like to OPT training and getting to work with a lot of the technical lifts. I don't steer to far from the training that he prescribes. Occasionally I don't have the equipment so I will sub stuff that is similar to the movements in the workouts.
Mike
GHD: 30
ReplyDeleteBS: 41
DU: 104
MU: 36
Today is a mixture of really good and really bad. MUs are much better and my endurance with them is good. Linked together good and worked on using both false grip and no false grip. BS felt good on the knee.
DU on the other hand were a total disaster. I have gone from 50+ regularly to struggling to link 10 in a row. I honestly have no idea why and am so frustrated. Nothing has changed...thinking it is mental. Maybe someone can help me (please, please) in San Diego sometime? See some of you in a couple days.
Brandon
Spent the day with Curt M. and Heavy Evy at Larry Mathers Level 1 Oly lifting cert, as well as a couple of other Big Dawg lurkers and potential recruits. Great day, Evan and Curt fought threw the workout during lunch break, despite a morning of lifting. Also, if/when Curt posts his results, they may not be accurate as I was counting, and I suck at that because I am easily distracted by squirrels. Sorry Curt.
ReplyDelete31
ReplyDelete28
240
39=338
not happy at all with doubles. Pleased w/ MUs since I havent done in months. Need a stronger back squat!
I hate that I missed this workout! I am travelling and have no place to do this. On the bright side, I will be in san diego tomorrow night!
ReplyDeletePoly,
ReplyDeleteLets be honest, if you missed some of Curt's reps it was due to you raiding my cooler!
Oly Cert was awesome today, my results for todays training were not.
33/29/148/11 total= 221
Conditions weren't ideal, but no exuses my double unders and muscles ups were crap today. Way to many failed reps, and trip ups.
Just watched BK's video.
ReplyDeleteIs there anything BsC gear can't do! xmas can't some soon enough!
Knees to elbow: 24 reps
ReplyDeleteBack squat, 102.5 kg: 28 reps
Double Unders: 188 reps
Muscle Ups: 28 reps
Total: 268
No good sub for GHD. Did 1 set and had little or no kip, but that´s because I couldn´t kip today from some reason. BS felt good with nice form on all and I did 5 sets. Had a goal with 25 reps, and looking back I could probably do over 30. DUs didn´t work the first 3-4 min. Need to work on these when my legs are tired. I´m ok with the MUs. Took it easy not to rip my wrists, but also tired from the ring pull ups the other day.
Thank´s for the advice BK, will try it!
Last weeks test as first workout after 9 days of cold.
ReplyDeleteSnatch: 72.5kg
Triplet AMRAP: 5 rounds+1
Inconsistent snatches, misses all over. Metcon felt ok and well paced until last round where I crashed.
mike, the stuff is def "used" to help folks compete but does not differ from what someone who does not want to compete should do for well rounded ness in fitness
ReplyDeleteDone on 9/19/2010
ReplyDeleteGhd 29
BS 27
DU 290
MU 29
Total = 375
GHD: 26 - would like to get to 30+ here, but pretty happy
ReplyDeleteBS (185#): 36 - probably could manage 225, but back was tight this morning, and I need to be able to move tomorrow
DU: 187 - I really wanted >200 here.
MU: (3Chin/2RDip): 12
-notes: DU are just hard for me, but when winded, it's like x10 as hard. MU sub I did strict supinated chins. I am experiencing some elbow tendonitis, which makes this tough. I discussed it with Rip at the SS Forums, and he recs a chin protocol to "beat the tendonitis out of the elbow", so I'm gonna try it.
SU: 21
ReplyDeleteBS: 10
DU: 224
MU: 25
Total= 280
Had to have wife sit on my ankles to make home rigged GHD machine= crappy!
Back squat super heavy for me.
It was a fun test. I can see my squats need work. 500+ DBU's = craziness. Impressive to say the least.
Bought a new car and new phone yesterday, no time to workout or even eat honestly. Had chipolte and 4 eggs all day.
ReplyDeleteSo did this today:
GHD: 28
Back Squat: 32
DU: 268
MU: 26
Total: 354
Disappointed but thats life, hit it hard again tomorrow.
part 2:
ReplyDelete3x35sec row@95-100%, 2:25 vila: 571W (206m), 579W (207m), 546W (203m)
vila 6 minuter
3x35sec row@95-100%, 2:25 vila:546W (203m), 522W (200m), 477W (194m)
Ghdsu: 32
ReplyDeleteSquats(225#): 34
DUs: 333
MUs: 34
Total: 433
9/17 WOD
ReplyDelete1. 135,145,155,160
2.215,215,225
3.12lb ball
PartII
Av wts 434
( seems low)
Nordic Raise (sub for GHD) = 20
ReplyDeleteBack Squat = 40
DU's = 279
MU's = 32
Coming off separated shoulder. At 95%. Feeling positive about this workout.
This comment has been removed by the author.
ReplyDeleteGHD: 33
ReplyDeleteBS: 14
DU: 343
MU: 20
Total: 410
A: 27
ReplyDeleteB: 33
C: 310
D: 16 no rings. Had to do alternations of 3 strict pull ups and 3 strict dips. I think I could have done more with muscle ups
30/29/210/ (no rings)
ReplyDelete