Anaerobic Alactic Power:
2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5
Rest 10 min
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
Rest 10 min
10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3
post notes and loads used to comments
tester tomorrow
52 comments:
Static ring hold, are the arms locked, or are you at the bottom of the dip?
Thanks
Heavy Evy, locked.
Have to say, Rory is a freaking beast.
Rory, you will dominate! Good luck!
Unit, 16 rounds on yesterdays wod? Dude!
Still training specifically for the olift meet on the 30th. Might do something longer tomorrow/today.
warmup - roll/steer/flip a 200kg tire to our box. About half a mil, took ~30mins
2 tire flips+sprints
PC-FS-HPC: 75kg, 75, 75, 80, 80
no time for burpees/support
A. 225#, 230#x3, 240#
B. 225#x2, 230#x2, 230#(1-1-F)
C. Burpees:19s, 18s, 16s
Static Hold: 52s, 34s, 25s
Rested 5 minutes between sets instead of the 10 b/c of time constraints.
A. 175#
B. 160#
C. 27, 26,23 seconds
A. 245 on all 5 sets
B. 225 on all 5 sets
C. Hold times 37, 26, 23
My backs been bothering me, so the power cleans felt off.
I really liked the second part, that was cool.
Surprised how crappy I was at the static holds. Chest was a little sore, but still.
is there a difference we're supposed to make between fatigue and failure for the static holds?
245 for PC's
205 for complex
:35, :32, :32
PC's - 225
PC/FS/HPC - 205
first 2 sets at 225 but failed on HPC both times so dropped to 205
static - 70,50,45 seconds
A. 195/205/210/210/210
B. 215(f-HPC)/195/200/205/210(f-HPC)
C. 40s/33s/31s
Notes: the cleans felt really heavy today. Not sure why. Loved the ring holds.
Brandon
pc - 87kg (nowhere to sprint so did 20 double unders afap after each)
pc/fs/hpc - 80kg, 85kg x4
hpc was sloppy
did muscleup into static hold - rnd 1 easy enough but 2 and 3 i didnt stay up there long!
A. 195 for all
B.185 for all
C. 31s/40s/38s
Glad to see I'm not the only one who thought their cleans felt heavy today. For the static holds, rings turned out. The first set I had the right ring lower than the left. Need to remember to double check rings.
All weight in kilos:
A. 85 x 5 (20 m down and back)
B. 80 x 5
C. Done - burpees, MU into static hold
Kept the intensity at about 80% since this was the first real workout since getting sick. Definitely not 100%, but this workout and the intensity level felt about right for getting back into it.
Have to miss the tester to compete in a team WOD tomorrow, and I'm hoping that won't slow my recovery.
PC/SPRINT 190 all sets
PC/FS/HPC 205 all sets
RING HOLDS :38,:22,:24
Are any dawgs competeing at the mid atlantic hopper challenge at crossfit bwi next month? Just found out this morning im off the wait list and will get to compete.
A. 115kgs
B. 2 sets at 100kgs, 3 sets at 105kgs
C. Rx'd but I subbed hangs for 5 ascents rope climb
Thanks for the WODs
Flippin tires with my main man Martin on a perfect autumn day!
A. 200 kg tire flips x 2 + sprints
B. 80-80-85-90-90 kg
C. AFAP burpees + 54-32-23 sec
Hard to get a good grip for the HPC otherwise ok. Suck at supports, have hard time locking out my elbows. Some pretty damn good results on B from a lot dawgs considering 90% effort!
Also pretty sore lower back btw. Me thinks it´s the rowing sprints on damper 10, perhaps a bit too high for me.
A. 200
B. 200
C. 25,30.30
A: 225 and 5 seconds or less for the sprints
B: 225 for all
C: 1) :18 & :24 2) :18 & :27 3) :17 & :23 4) :18 & :24 5) :18 & :26
Yesterday's sprint row wod:
620, 605, 620, 636 - avg: 620
forgot to add the first 4 rounds of sprints from yesterday.
605, 636, 667 and 636.
A- 225 all sets- felt good
B- 185, 205 for last 4 sets- felt really good, limiting factor was the grip and hang power clean
C- burpees in 15 sec every time
Ring hold- 60 sec, 30s, 30s
felt fast today, looking forward to tomorrow
A. 255#x5
B. 235#x5
C. :58-:43-:35
Sinus infection last couple days. Needed rest. First day back that felt good. On anti-biotics and allergy meds. Don't notice it effecting me negatively.
A. 225x4, 235x1 set- 40's felt good to open up hips got a little tight
B. 205x4sets, 215x1 set
C. burpees fast- :35/:30/:29
A. 70kg
B. 65-70-75-72,5-72,5 kg
C. Burpees 20,5 - 21 - 19 sec
Ring holds 55-29-19
Loved the AFAP Burpees
Thought my chest should burst on the ring holds
A. 205x2,210x3
B. 205x4,210x1
C. Burps <20s
Rings 1:05,:50,:45
Notes: A in Vff's,felt good and def could have done more weight but kept at 85%. Ring holds felt like chest was gonna explode, first time with these.
210 used bike 5 sec airdyne sprint
185 for all sets
45s,29,21. went to about -10 secs on these as I figured there was a distinction between fatigue and failure.
A. 185# for all sets
B. 165x2,175x2,185x1
C. burpees fast- :30/:20/:32
All sets felt light. Didn't want to go too crazy. Want to be fresh and mentally ready for the tester tomorrow.
A. 200 all sets
B. 200 all sets
C. 35, 21, 10
Everything was a struggle tonight.
Hi everyone. I wanted to quickly introduce myself. PTS introduced me to CrossFit and I have been woking out under his guidance in his gym since the beginning of this year. I did mainsite workouts for much of that time, but have begun following OPT in order to increase my strength, which is a huge weakness for me. My goal is to compete in the 2011 CrossFit games, but I have a lot of work to do between now and then to be prepared. Anyways, glad to be here and looking forward to the challenges ahead.
A. 135x3,145x2
B. 115x3,125x2
C. Rings 15s, 10s, 8s
A) 155
B) 145
C) 36sec, 25sec, 19sec.
a:77.5kg
b:77.5kg
c:45,41,30
A: 91 kg
B: 91 kg
C 46s/30s/27s
Power cleans felt heavy today.
A: 115 on all sets
B: 105/115/115/125/125
C: 20 sec burpees/30sec hold on all rounds
1: 205 all sets
2: 185 all sets (worked on speed and tech.)
3: 1:08, :33, :23
A: 205#*5
B: 185#,185,190,195,200
C: 60s,43,40
Felt like I was moving a freight train on cleans today.
Burpees and Sprints were really good though.
A. PC 210 all 5 sets.
B. PC/FS/HPC Cluster 190,190,200,210,220
C. In Dip Stand
All sets 60sec. Ist set held 20# WB b/t legs. Set 2 and 3 b/w only.
Part 1 - 1 set at 185, 4 sets at 205
Sprints done on airdyne
Part 2 - 165x3, 185 x 2
No part 3, still leery of my shoulders
216# rushed warmup, my tech was junk, had 3 failed reps. So dropped some weight for the complex and worked back up.
177 back to 200, better.
60s,30s,29s
216# rushed warmup, my tech was junk, had 3 failed reps. So dropped some weight for the complex and worked back up.
177 back to 200, better.
60s,30s,29s
Power cleans - 180#
Complex - 175#
Support - 48/22/21 sec
PC's felt good...sprints a little slow/akward...Complex might've been slightly too heavy for hpc. Transition from burpees to support felt terrible...in an awesome sort of way.
thanks nathan... it was a fun one!...
good luck at the meet in a couple weeks... keep us updated!
today's wod:
A- 225/225/235/245/245; form is slowly coming on the 40s.
B- 205/205/215/215/225
C- ~15-16sec for the burpees, ring holds: :50, :40, :30... ouch...
~gm2
Part 1: 250x2,260x3
Part 2: 245
Part 3: 25sec,24sec,20sec
I felt really good today, the best I have felt since coming back from Scotland.
Wish the static holds on part 3 where longer, next time.
A week Behind oct 9
A. 75% BW. 135# - 5 sets
B. 9 reps at 85#
C. 30 reps - 155 shoulder to overhead.
Finished with half Oct 8
6 x :20 @ 100% 2:40 rest
treadmill @ max incline, 11 mph.
A. 245# x 2 each round.
- Used about 10-20# less than PR 1RM due to recovery
- Felt good and fast
- Backwards jump crept back in to movement
B. 205#, 215#, 215#, 225#, 225#
- First PC felt fast
- Limiting factor was HPC
C. Burbees took about 10 seconds, static hold lasted about 40 seconds till fatigue was noticed
Incorporating mobilityWOD into cool downs
A. 180
B. 180 x 5
C. :69, :47, :48
A: 195 X 5
B: 205 X5
C: As required
Note: Moved to Las Vegas 2 weeks ago. Been playing catchup but I think I'm back. Couldn't move all my equipment (damn appartment)
Any dogs in Vegas?
A. 225
B. 185, 195, 205x3
C. 30x3
burpees done in 16-17 sec each round
A. 115 for all
B. 115 for all
C. 21s/20s/18s
first post
Stats
5'5", 155lbs
A)power cleans 155lbs
Sprints in seconds 6,6,6,6,6
B)Complex 135,145,150,155,160
C)10 Burpees afap in seconds19,20,21
Muscle up to static ring hold
1 minute, 43 sec, 35sec
A bit behind, have been at conference.
2 power clean + 40 m sprint. 80kg PC
1PC,1FS,1HPC; 85 kg
Burpees: 21,20,19 sec
Static ring hold: 56,47,40
Soren
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