"experience more than results"
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?
doing a 12km run tomorrow and no squat rack at home this week. will hit it mondayEnjoy, it looks bloody great
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.
@MikeI 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/30/130BS @ 95# duet hip pain and skipped DU to save my feet. SU 26BD 29MU 055Very frustrating morning.
GHD - 30Back Squat - 27Double Unders - 375Muscleups - 27Total - 459Had 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 GHD32 Squat310 DU31 MUFailed 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 29BS 21DU 318MU 0TOTAL 368Both biceps feel strained...attempted 2 muscle ups and threw in the towel
SU - 31BS - 39DU - 280MU - 29T - 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 -28BS- 40DU-322MU- 22score = 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: 33BS(225): 53DU's: 501MUps: 16Total Score: 603Muscle-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/143GHD: 25BS: 10(used 205, felt heavy, pr is 250)DU: 269MU: 32Total: 336
527334242626could have gamed the BS's better. Did burn-out sets, and breaks were too long.
GHD 39225# BS 38DU 362MU 18Total 457GHD fast, BS grinding, DU surviving, MU adventureNo 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 - 24Squat - 18DU - 300MU - 27This was fun times. Fight Gone Bad is going to be interesting tomorrow...if I can even get out of bed!
...which adds up to a 369 total for me.
GHD-27Back Squat-40Double Unders-380Muscle Up-29total=476
GHD-35Squat(225#)-25DU-356MU(did bar MU since I didn't have a place to hang rings today)-46Total- 462Was 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 - 30Back squat - 30DUs - 348MUs - 46Total = 454Notes: 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
6 weeks post-microfracture surgery on left knee, so modified:1:00 glute-ham sit-ups; 314:00 good mornings @ 95 lbs.; 347:00 AirDyne calories; 7810:00 muscle-ups; 36First loaded posterior chain work since the surgery.
GHD - 32Back Squat - 23Double Unders - 326Muscleups - 36Total - 417Great 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.
Ghd - 32BS - 20DU - 375MU - 28Total 455
GHD: 40BS(225): 45DU's: 366MUps: 25Total Score: 476GHD felt really solidBack Squats felt decent. Rows seemed to have smoked my legs a little bit yesterdayDouble are usually pretty good but I couldn't get the rhythm after the squats till half way through the time. wanted 400Muscle 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!
that was fun!!!! pretty sore of a "fun" wod with some friends yesterday morning so squats were painfulghdsu- 32squat- 18du- 353mu- 15 total= 418
GHD: 34Back Squat: 30 repsDouble Unders: 543Muscle Ups: 30total = 637
1: 302: 223: 4754: 42Total: 568Squats were tough for some reason today. Pleased with overall score though!
GHSU. 34 both hands touch groundB.S. 47D.U. 250 (73PR) D.U. getting betterM.U. 27TOTAL: 358
Scaled to 205# back squat22/20/176/11
27/ 45/ 507/ 25~ 604~gm2
30 GHD's32 Squats385 D/U's35 M/U'sTotal: 482Could 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.my legs were jello after the back squat
30+39+275+0I 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 11squat snatch 75kg - more to comeInstead of the wodfran 3:2410 rounds cindy 6:33doing the wod on monday
Awesome scores out there. I disappointed I can't do this today.Z1/2 barefoot jog on a PEI beach for 40 minutes. Felt great.
Pete, Joey and Stahl. 45 plus muscle ups is very impressive.Steve's 500 du's is even more ridiculous when you look at the squats he cranked out first Wow!!
9/16 1.95, 105,1152.245,275,290f3.All UBLittle bit behind. Should have gotten 290 FS - need to get mind right.Pullups felt Strong. All w very small kip.
GHD- 36Squat-31D.U's-290M.U - 50 (straight bar no rings)Total = 407D.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.GHD - 21Back squat - 45DUs - 252MUs - 18Total = 336Notes: 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:pt1:A: 95/105/105/110B: 135/165/175/185fC: 20# dynamax-A&B, really concentrating on avoiding arm-pull, think this is my problem.pt2:1. 5152. 5153. 492 - stopped ~3sec early, too late to restart4. 5385. 462 - out of gas6. 455-just ran outta gas at the end, but went as hard as I could for all sets today.
GHD - 27Back squat - 16double unders - 351muscle ups - 26back 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......
GHD - 27BS - 14DU - 247MU - 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:36BS:21DU:375MU:30Total:462Tough 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 430GH - 30BS - 35DU - 340MU - 25Notes - 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 30BS(225) 15DU 347MU 31Total=423lost :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 situps25 squats170 DUs25 MUs=248Conditioning 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-30Back Squat - 30Double Unders- 350Muscle Ups- 35Total - 445
Steve, 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. Mike
GHD: 30BS: 41DU: 104MU: 36Today 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.
312824039=338not 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!
Poly,Lets 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= 221Conditions 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.Is there anything BsC gear can't do! xmas can't some soon enough!
Knees to elbow: 24 repsBack squat, 102.5 kg: 28 repsDouble Unders: 188 repsMuscle Ups: 28 repsTotal: 268No 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.Snatch: 72.5kgTriplet AMRAP: 5 rounds+1Inconsistent 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
Done on 9/19/2010Ghd 29BS 27DU 290MU 29Total = 375
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.
SU: 21BS: 10DU: 224MU: 25Total= 280Had 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. So did this today:GHD: 28Back Squat: 32DU: 268MU: 26Total: 354Disappointed but thats life, hit it hard again tomorrow.
part 2:3x35sec row@95-100%, 2:25 vila: 571W (206m), 579W (207m), 546W (203m)vila 6 minuter3x35sec row@95-100%, 2:25 vila:546W (203m), 522W (200m), 477W (194m)
Ghdsu: 32Squats(225#): 34DUs: 333MUs: 34Total: 433
9/17 WOD1. 135,145,155,1602.215,215,2253.12lb ballPartIIAv wts 434( seems low)
Nordic Raise (sub for GHD) = 20Back Squat = 40DU's = 279MU's = 32Coming off separated shoulder. At 95%. Feeling positive about this workout.
GHD: 33BS: 14DU: 343MU: 20Total: 410
A: 27B: 33C: 310D: 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)
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