thurs, oct 21, 2010

part 2 - Oct 20 in Sweden
Aerobic Power:
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)

rest 8+ hours

Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min

post times for rows to comments like this - 2K row PB - then 3 scores
(i.e. 6:40 - 1. 7:10, 2. 7:10, 3. 7:10)
post loads to comments
rest Friday, long day Saturday, rest up

66 comments:

  1. CDEOctober 20, 2010 at 9:10 PM

    UNIT- you still in KC?

    drop me an email if so. will be spending some time there (off and on) over next month.

    cdemmott@yahoo.com

    ReplyDelete
  2. ryandrew11October 21, 2010 at 4:28 AM

    Part 1: went up 11% from PB
    7:01 - 1. 7:47, 2. 7:46.9, 3. 7:47)

    ReplyDelete
  3. PfeifdogOctober 21, 2010 at 4:59 AM

    Part 1:
    7:21 - 1. 7:50, 2. 7:49, 3. 7:49

    ReplyDelete
  4. Martin AltemarkOctober 21, 2010 at 5:22 AM

    This comment has been removed by the author.

    ReplyDelete
  5. Martin AltemarkOctober 21, 2010 at 5:23 AM

    Even colder today, but the sun was out and taking all the chances I can to get outside before the winter hits. So subbed row for running.

    Thought I ran 2k, but it turned out to be ~2,4 according to my GPS.

    PB 2k run is 7:36, runs@90% was 9:53, 9:54, 9:56

    Def felt squats from yesterday, felt heavy and slow, and 90% should have yelded faster times.

    ReplyDelete
  6. Angelo FoscoOctober 21, 2010 at 5:57 AM

    Part 1:

    7:18 - 1. 7:43, 2. 7:40, 3. 7:40

    ReplyDelete
  7. PTSOctober 21, 2010 at 7:25 AM

    part 1:
    6:56 - 1. 7:34, 2. 7:32, 3. 7:27

    haven't tested 2k in a while but I suspect a fresh 2k may be in the high 6:40's now.

    ReplyDelete
  8. Chris DunkinOctober 21, 2010 at 7:40 AM

    6:45 - 1. 7:19, 2. 7:21, 3. 7:20

    ReplyDelete
  9. SpiderOctober 21, 2010 at 8:13 AM

    Part 1:

    (PB 7:59)- 8:00, 8:11, 8:13

    Damper on 6

    ReplyDelete
  10. Robin LyonsOctober 21, 2010 at 8:26 AM

    F/33/158

    Part 1
    8:05 - 8:57/8:58/8:49

    ReplyDelete
  11. Curt MOctober 21, 2010 at 8:56 AM

    Pt1

    pb 7:12...7:35/7:41/7:28

    ReplyDelete
  12. Brian MaierOctober 21, 2010 at 9:05 AM

    PB - 6:52....done during row/DU workout so left some in the tank. Probably closer to 6:40.

    7:29/7:26/7:17

    These all felt very easy today.

    ReplyDelete
  13. Marcus FillyOctober 21, 2010 at 9:07 AM

    Hey Gang,
    Checking in after about 10 days of no posting. Last post was Monday October 11. Was suffering from headaches around my training and was advised to take some time off. Has been good and my body is feeling refreshed, however, the head isn't 100% yet. I miss training, but miss feeling 100% even more. The programming looks really interesting right now Coach. It has been very helpful to see how the program design module gets implemented. Learning lots from every workout even though I'm not doing them. Thanks for that. I'll check back in soon.

    ReplyDelete
  14. Jon SinclairOctober 21, 2010 at 9:13 AM

    Part 1

    Not feeling top of my game, went out for dinner last night (italian restaurant known for their pizza... had to try it, haha)

    1 - 2k 7:49
    2 - 1k 3:51
    3 - 1k 3:51
    (had to cut them back, wouldn't have finished the second and third 2k)

    ReplyDelete
  15. LarsOctober 21, 2010 at 9:41 AM

    Part 1 from yesterday

    HPC's @ 135x3 sets, 155x2 sets

    HPS's @ 115x5 sets

    Box jumps were a little iffy because of the blisters on my feet, the row felt good. Still feel my lower back on the pull during these lifts.

    Part 2 - tonight...

    ReplyDelete
  16. Sean LeFlochOctober 21, 2010 at 10:56 AM

    9am:
    PB(during a row/du workout): 7:15
    1:7:51
    2:7:49
    3:7:48

    Couldn't get my legs going today. I am so sore from the last 3 days. Felt better afterward however, breaking up some of that inflammed tissue and flushing some of the soreness from my muscles.

    ReplyDelete
  17. StahlOctober 21, 2010 at 11:55 AM

    Had to create a hybrid again b/c no time for the double (tough during work week). Again took ~66% of each part and combined them.

    Part I.
    Not sure of true PR on 2K. Assumed mid-6:40s which was probably too aggressive.

    1. 7:27, 2. 7:24.4

    Rest 7-8 minutes

    Part II.
    A. 135, 155, 175 (failed on thruster)

    B1. 10,6,5
    B2. 25,35,55

    Notes:
    Rows did not feel great. Lower back and hammies sore from last two days. Complex - need to work on thruster power. Rows - should have started with 35s, but only DBs in the place.
    Need the rest day tomorrow.

    ReplyDelete
  18. SteveOctober 21, 2010 at 12:32 PM

    part 1;

    7:01 - 1. 7:39, 2. 7:38.8, 3. 7:38.8

    Rowing felt good. The 2nd and 3rd sets felt comfortable with hold a 1:54/500m.

    ReplyDelete
  19. dontpanic356October 21, 2010 at 12:40 PM

    Part 1

    PB: 6:56

    7:41, 7:36, 7:52


    Part 2

    A: 155, 185, 205, 225, 235
    B1: 11, 9, 9
    B2: 55, 65, 75 lb db's

    ReplyDelete
  20. Martin AltemarkOctober 21, 2010 at 12:48 PM

    part 2:
    1,5 hours of bouldering

    B1. 7, 7, 7
    B2. 13x24kg, 13x24kg, 13x24kg

    ReplyDelete
  21. Sean LeFlochOctober 21, 2010 at 1:02 PM

    Workout 2:
    3 sets light tempo front squat for warmup @4211; 5 reps

    A: 155#,165#,175#,185#,195#
    B1: 6,8,4
    B2: 35,50,53; 15 for all 3 sets

    ReplyDelete
  22. Jon SinclairOctober 21, 2010 at 1:20 PM

    Coach,
    Can the front squat lead into the thruster or should it be separate movements, lowering to the bottom of your squat twice?

    ReplyDelete
  23. ChristaOctober 21, 2010 at 1:27 PM

    Part 1
    8:11 - 9:04/9:00/8:50

    I thought I paced myself well, but I should have pushed harder. It was funny that the 2nd and 3rd rows felt better than the 1st.

    Part 2
    A: 65lb/85lb/95lb/105lb/110lb
    B1: 5/4/3
    B2:25/30/35

    Felt good today, going to start tapering next week for the BWI Hopper in 2 weeks.

    ReplyDelete
  24. BrandonOctober 21, 2010 at 1:29 PM

    Part 1
    7:11 - 1. 7:42, 2. 7:40, 3. 7:40

    Brandon

    ReplyDelete
  25. Arjuna @ Calibrated Training SystemsOctober 21, 2010 at 1:45 PM

    Part 1:
    Have not went all out on 2k in over a year. Then it was 7:03
    7:34, 7:31, biked for 100c on last set. Got an issue with flexion in left lower leg. Believe it is popyliteal muscle.

    Part 2:
    A. 115, 135, 155, 165, 175
    Took it easy on these. Lower back is sore as hell
    B1. 6 reps for all
    B2. 45lb db's and 15 reps on all sets

    ReplyDelete
  26. Chris DunkinOctober 21, 2010 at 1:55 PM

    This comment has been removed by the author.

    ReplyDelete
  27. Joel KrigströmOctober 21, 2010 at 2:15 PM

    Part 1
    7:38,2 - 7:38,2 - 7:35,9 (PB not sure, but more than 7:30)

    Part 2
    A.50-55-60-60-65 (kg)
    B1. 5-5-4
    B2 2x20kg db 14-12-12 reps

    Also 30 min snow shuffeling:)

    ReplyDelete
  28. Patrick "Phatty" VuongOctober 21, 2010 at 2:33 PM

    Part 1:
    7:59 - 1. 8:18, 2. 8:34.9, 3. 8:41
    Felt good on the first one, but obviously couldn't keep it up

    ReplyDelete
  29. Angelo FoscoOctober 21, 2010 at 2:44 PM

    Part 2:

    A.135, 165, 185, 205, 215
    B1. 10, 7, 6
    B2. 35#, 45#, 50# all 15 reps

    Messed up and did 3 sets of ring dips THEN 3 sets of db rows instead of alternating. Thought it was A. B. and C. not B1 and B2. Thats what I get for reading this at 5 AM

    ReplyDelete
  30. joey warrenOctober 21, 2010 at 3:05 PM

    part 1 - 7AM
    6:52- 7:21, 7:23, 7:20
    (2K PR was during row/DU WOD)

    part2- 130PM
    155/165/175/185/200
    B1. 8/6/5
    B2. 50lb/60lb/65lb all 15 reps

    ReplyDelete
  31. DavidOctober 21, 2010 at 3:06 PM

    Part 2:

    60, 65, 70, 75, 91kg

    8, 6, 5

    12, 12, 12 with 50 lb DB's.

    No energy this AM for Part 1, yesterday caught up with me. Won't be in on the Sat test, headed to NY with my middle daughter. She got recruited to play soccer for a college there next year. Happy Dad. Good luck to you all this weekend.

    ReplyDelete
  32. Alex DuncanOctober 21, 2010 at 3:59 PM

    In the field all day and 17km heavy march tomorrow. Have to skip today and rest for Saturday.

    Great numbers out there today!

    ReplyDelete
  33. Joel B.October 21, 2010 at 4:04 PM

    Part 1

    7:08 - 1. 8:09, 2. 8:09, 3. 8:09
    this was more like 85%. Math is hard. I hit the pace I was shooting for, I just screwed up the math on what to go for.

    8+hrs rest

    Part 2

    A: 115, 125, 135, 150, 165
    I wussed out a little on these. i have improved more on thruster than I gave myself credit for. Last one was a little tough.

    B1: 5, 5, 4
    burnage...tough

    B2: 53#: 12, 12, 12

    ReplyDelete
  34. LarsOctober 21, 2010 at 4:34 PM

    Part 2 from yesterday...

    Stopped at 12 minutes, still trying to get back at it and didn't feel going to 20 would be a good idea. Legs are still tired from pistols and wall balls the past cycle.

    CTB all UB
    OHS @ 115 all UB

    Hope to get in today's tomorrow at work.

    ReplyDelete
  35. bsoOctober 21, 2010 at 4:53 PM

    Part 1: 7AM
    6:58 - 1. 7:40, 2. 7:40, 3. 7:40

    Part 2: 3PM
    A. 135-145-160-175-190
    B1. 9-6-5
    B2. 35-45-50(12) per hand

    The rowing was only moderately challenging. Got me grunting, but no tarzan sounds.

    ReplyDelete
  36. Pete @ CFNOctober 21, 2010 at 5:09 PM

    Part 1 AM:
    PB 6:50.0 - 7:24.3, 7:22.9, 7:17.6

    Part 2 PM:
    A. 125,135,145,165,175 (failed on 175 final thruster)
    B1. with 30 lb vest 6,6,5
    B2. with 45lb db’s; 12,13,15

    ReplyDelete
  37. SteveOctober 21, 2010 at 5:30 PM

    part 2;

    4.5 rest

    A: 70kg/75kg/80kg/84kg/88kg
    B1: 8/6/6/
    B2: 30kgx15x3

    ReplyDelete
  38. DSC StaffOctober 21, 2010 at 5:44 PM

    Cut the aerobic down a little bit because have two soccer games tonight.

    PB - 6:58, today's 7:41

    Second part

    BB complex: 135,155,165,175,185(f), had a hard time transitioning my hands to a thruster grip after FS.

    Ring dips at tempo: 6,6,6
    Rows: 15reps x 3, with 45lb db's

    ReplyDelete
  39. Rory HanlinOctober 21, 2010 at 5:51 PM

    Strength work before hand

    Part 1:
    6:40, 7:20, 7:24

    ran out of time on the third 2k.

    ReplyDelete
  40. UnknownOctober 21, 2010 at 6:07 PM

    m.28.6'4''.225lbs

    working a day behind; did Stahl's hybrid. Also did the DL from Tuesday; couldn't get to the box that day b/c of work.

    Clean-grip DL at tempo:
    330, 352, 374, 396, 407 (1)

    10/20 hybrid
    Part 1:
    HPC--176,187,196 (cut at 3 sets)
    BJs-UB

    HPS--all at 135 (cut at 3 sets)
    Row: 1:27 pace; 1:26; 1:27

    Eight Minute Rest

    Part 2:

    12 mins instead of 20
    OHS--155*
    CTB--UB first four sets, broken last two

    *started the first set at 175 w.o warming up and realized I had overshot it by a lot; took 20 off and finished the first set, but it threw me off on the rest for the whole thing

    Got 11 hrs of sleep last night and really thought about what James said in NY a few weeks ago about attacking every workout instead of getting through it. Best I've felt in a while even though I got owned by Part II. Thanks, James.

    ReplyDelete
  41. PTSOctober 21, 2010 at 6:15 PM

    A. 135,145,155,165,175
    B1. 8,7,7
    B2. 35,45,55 15 for all sets.

    ReplyDelete
  42. JayOctober 21, 2010 at 6:15 PM

    PB 7:09 1.7:55 2.8:00 3.8:07

    A.155,165,170,175,185(f)
    B1.7,6,6
    B2.45#(15),55#(15),55#(15

    ReplyDelete
  43. ryandrew11October 21, 2010 at 6:21 PM

    Part 2:
    A. 115, 120, 125, 130, 135
    B1. 5, 5, 5 (no tempo)
    B2. 25#x10, 25#x10, 25#x15

    ReplyDelete
  44. SorenOctober 21, 2010 at 6:49 PM

    Sore knee, old injury flared up from pistols! argghhhhh. ´Going very easy.

    row times:
    6.50 - 7.15,7.14, 7.17

    A: did 4 sets with 60kg

    B1: 10,9,9
    B2: all sets done with 20kg

    Soren

    ReplyDelete
  45. PfeifdogOctober 21, 2010 at 6:52 PM

    Part 2:

    A 155,175,195,195,225
    I could not lock out the thruster @ 225

    B1: 6,5,4
    B2: all set 15 reps @ 35lbs db's

    ReplyDelete
  46. Fraser OOctober 21, 2010 at 6:57 PM

    Part 1:

    PB- ??:

    Working Sets: 7m16s, 7m16s, 7m12s

    Part 2:

    A.(kgs) 80, 85, 90, 95, 100(f)

    B1. Reps: 7, 6, 5
    B2. (#'s) 42.5, 47.5, 60

    ReplyDelete
  47. Jonathan ThomOctober 21, 2010 at 8:08 PM

    Had to do these both at the same time today..thought it made sense to do the rows second.

    A. Complex - 123/133/138/143(f)/143#
    B1. 8/5/4
    B2. 30# dbs x 15/ 40 x 12/ 40 x 10

    Rows
    7:10 - 8:01/8:00/7:58

    Went fairly conservative on my rows - was happy to maintain well.

    Did the complex with Appollon's Axle...my hands barely fit around it. Lots of fun!

    ReplyDelete
  48. mhamiltonOctober 21, 2010 at 8:11 PM

    Did Part 1&2 together and cut volume

    7:42 and 1m for 3:23 (felt horrible)
    rest 5mins
    A. 115,125,145,155(f),155(f)
    B2.35# for 15x3

    ReplyDelete
  49. Jon SinclairOctober 21, 2010 at 8:17 PM

    Part 2:

    A. 60, 70, 80, 80, 80kg (Did front squat seperate from thruster)
    B. 20# DB between weeks, 6 6 5
    C. 20#db's - 15, 25# db's - 15, 30# db's - 13

    ReplyDelete
  50. Stephen B.October 21, 2010 at 8:27 PM

    last saturday's tester: reversed order

    part 2: 11:44...one redo in last set of DUs

    rest 25 min

    part 1: 19:14

    notes: blew through first 2 rounds of part 2 way too quickly and couldn't recover worth a shit. also, took too much rest between wb and DUs. as always, these UB WODs are a phenomenal mental battle.

    managed to keep first 130 K2E to UB sets of 10...airdyne hurt!

    ReplyDelete
  51. Stephen B.October 21, 2010 at 8:34 PM

    correction on k2e...just checked notes...that's first 120 in sets of 10

    ReplyDelete
  52. Kyle FOctober 21, 2010 at 8:44 PM

    A: 135/135/155/155/155
    B1: 11/10/10
    B2: 115/135/135

    ReplyDelete
  53. AnonymousOctober 21, 2010 at 9:16 PM

    Part 1 .
    PB 7:11- 1. 7:51, 2. 7:50, 3. 7:53

    Part 2 .
    A. 135, 145, 155, 165, 175 had to press out
    thruster at 175

    B1. 8, 6, 5 all BW
    B2. 15/25, 15/35, 15/40

    ReplyDelete
  54. DustinOctober 21, 2010 at 9:32 PM

    Part 1:

    7:18 - 1. 7:50, 2. 7:55, 3. 7:48.

    Part 2:

    A-155, 165, 175, 185, 195
    B1- 10, 6, 6.
    B2- 55lbx15,12,12

    ReplyDelete
  55. AnonymousOctober 21, 2010 at 9:45 PM

    A.M.- 0830hrs

    7:40-(8:06,8:07,8:07)

    P.M.- (1330hrs)

    A: 155#,155,165,165,175
    B1:6,5,5
    B2: 40#@15*1 & 50#@15*2

    ReplyDelete
  56. MichaelOctober 21, 2010 at 9:47 PM

    Row PR 7:30- 8:16, 8:16, 8:13

    Part 2
    A. 165, 185 x 4 sets
    B1. 8, 6, 5
    B2. 25's/hand

    Feel beat up, knee has some tendonitis since the Oly cycle. Going out of town this weekend so will have 3 days rest

    ReplyDelete
  57. BrandonOctober 21, 2010 at 9:53 PM

    Part 2
    A. 135/155/175/195/215
    B1. 8/6/6
    B2. 75x15/85x15/100x12

    Thruster hard on last set. Everything else felt pretty good.
    Brandon

    ReplyDelete
  58. Patrick "Phatty" VuongOctober 21, 2010 at 10:14 PM

    Part 2:
    a) 115, 135(failed on thruster), 115, 115, 125

    B1) 7, 5, 5
    B2) 15 x 45lb

    ReplyDelete
  59. jordanOctober 21, 2010 at 11:36 PM

    Row:
    7:21 PR
    8:01.5-8:02.5-8:00.1

    Part 2
    a: 50, 55, 55, 60, 70
    b1: 6-6-5
    b2: 16kg x 15 x 3

    ReplyDelete
  60. AnonymousOctober 22, 2010 at 8:07 AM

    F/30/130
    I kept my pace between 2:20 and 2:25. It was most consistent at 2:22

    9:28, 9:28, 9:29

    ReplyDelete
  61. AnonymousOctober 22, 2010 at 8:12 AM

    Also, PB 8:33

    ReplyDelete
  62. SpiderOctober 22, 2010 at 11:55 AM

    Part 2:
    A. 115-125-135-145-155x
    B1. 7-5-4 tempo was tough
    B2. 45#x15x3

    ReplyDelete
  63. Jesse J WellRockOctober 22, 2010 at 3:38 PM

    Part 1
    subbed a 2.5mi. ride on airdyne(no rower)
    7:24,7:28,7:32

    Part 2-Barbell Complex
    135, 140,140.140,145-my wrist and shoulder flexibility made the transition from the F. Squat to the thruster a little tougher I have to warm up better next time.

    a1-10,10,10 @ Bw
    a2. 45lb db's 15x for all 3 sets

    ReplyDelete
  64. Chris DunkinOctober 22, 2010 at 6:05 PM

    5hr rest
    Part 2:
    A.185x4, 210(f) on thruster
    B1. w/ 30lbs 5,5,4
    B2. 53,63,70x13 strict tempo, last 2 reps not so much.

    ReplyDelete
  65. Brian GregoryOctober 22, 2010 at 8:15 PM

    Resting today after 4 days on. Bad sleep due to son waking at 0230.

    ReplyDelete
  66. Brian MaierOctober 22, 2010 at 10:01 PM

    Part 2:

    A: 155,165,175,185,195
    B1: 8,5,5
    B2: 35x15/55x12/55lb db's x12

    ReplyDelete