thurs, oct 7, 2010

Kathryn Waslen - OPT Client; Sep 13 Canmore 10K - 39:24; Oct 2 Harvest 1/2 Marathon - 1:30.04


Base Strength:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec
A2. Back Squat @ 30X0; amrap x 7; rest 2 min
A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min
B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form
C1. Mixed Grip Chin Ups @ 30X0; 3-4 x 4; rest 10 sec
C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min
(use same barbell for back squat as front squat; perform front squat reps; rest 10 sec while bar on rack; then perform amrap @ tempo!!!; mix grip per set on chin ups - one palm facing you, one palm away)

post loads and notes to comments
single on Friday, triple on Saturday within 2 hour time frame

60 comments:

rwcorson said...

Smokin' times Kathryn!

Sean LeFloch said...

Hey,

Unfamiliar with mixed grip pullups. Can someone elaborate? Thanks

Sean LeFloch said...

Always read the fine print!

Bear said...

Wow, thats superfast! :)

A1 / A2 / A3
90 kg / 7reps / 7reps
95/5/7
100/2/6
102.5/4/5
105/2/5
2x107.5/3/5
2x105/3/5

B 60-70-80-90 kg

C 5/10 on all (but no CTB on the bar, banged my elbows in the door frame)

Man oh man had I forgotten how hard the 0 sec in top can be. Thought I could get around 10 BS on the first 2-3 rounds. Had a hard time breathing and balance was poor, tired legs after FS and tipping forward on BS. But I´m really happy with 3x105 and 2x107,5 kg at this tempo!
Have done 100 HSC, but 90 was as high as I could get with perfect form today.
Forgot tempo in PU and had 1 sec extra in top and bottom. Can´t do CTB in the "door frame pull up bar".

Martin Altemark said...

Taking up bouldering again tonight, so saving all the pulling for then.

A1/2:
3x70kg/12
3x80kg/8
3x85kg/6
3x90kg/4
2x92.5kg/3
2x92.5kg/3
2x92.5kg/3

B: 50kg, 60kg, 70kg, 80kg

Damn I need this. So weak. Can't wait to get stronger!

Nothing left for cleans...

Angelo Fosco said...

A1 / A2/ A3
225 / 10 / 6
245 / 6 / 6
265x2 / 3 / 6
265 x1 / 3 / 5
245 x1 / 3 / 4
225 / 3 / 4
DNF

B. 215#

C. Unbroken

Notes: Form is really starting to slip with front squats and HBBS. Going to do A1/A2 over again after work and really concentrate on lower loads and perfect form. Not acceptable.

Kevin said...

m.28.6'4''.225lbs

A1 / A2/ A3
205/ 15 / 6
215/ 13 / 5
225/ 10 / 5
235/ 8 / 5
245/ 8 / 5
255*2 / 7 / 4
260*1/ 7 / 4

B. 225#--tried 235, but form went way wrong

C. Unbroken--and not very fast at all

A1/2 was an awesome challenge. Probably should have started a little heavier, but definitely reached my limit. Tempo is killer.

Curt M said...

A1/A2/A3
185/15/5
205/10/4
215/8/4
225/8/3
235/6/4
245/5/3
250/5/2

B)225

C1/C2 3 sets really liked mix grip. C2B was not happening today.

So I was absolutly shattered today, took Tues off and did double yesterday instead. Really could have used that day off prior to this WO. Lesson learned for next time.

Yesterday pt2- 7:05row/125DU

Chris Dunkin said...

245/11/7
250/9/7
255/8/5
260/7/4
265/6/4
270/5/3
275/4/3

B. 245

C1.55,60,65x3,65x3
C2. unbroken

BK said...

A1 /A2 / A3
3/275 5 2
3/285 5 3
3/295 5 3
2/300 5 3
2/305 5 2
2/300 5 3
2/305 5 2

B. 245 PR + 10

C1 -4
C2 - UB first set then 5's doubles /single.

Should have stayed at 305 6th set, head was soft at that point. Manned up for final dig.
Best SC is 245 so to nail same weight at HSC , pretty happy.
Weight felt like a toothpick after all the squats .
Nice tough mental sesh.

Pete @ CFN said...

A1. 245 all, reps 3,3,3,2,2,2,2
A2. 245 all, 5 reps for all 7 sets
A3. 9,9,8,8,8,7,7
B. up to 185, not great form on that last rep
C1. 3 w/53#, 3 w/40#, 3 w/40#, 4 w/40#
C2. Unbroken, not particularly fast

Poly said...

Haven't posted in a while, thought I would drop in. MRI checked out fine, still nursing a couple of nagging injuries, so taking it easy.

Attempted todays wod. First round was 245x3, x7, and then my groin screamed at me for attempting an l-sit.

Did some split jerk work, and a light 2k row.

Otherwise, diet has been very good, nearing target weight, and body is coming along steadily. Should be back in full swing by next week.

Stahl said...

205/12/14* (off tempo on L-PUs)
210/10/8
215/10/8
225/9/7
[Had to cut it to 4 sets b/c of time. Early morning meeting]

B. 225 - PR

C1. 20,25,30x4, 35x3
C2. UB x 4

A1/A2 was physically and mentally really tough. I was seeing stars after round 4. Probably OK I had to cut it short. Hips were trashed for L-PUs.

Very happy and surprised I recovered and then PR'd on B. Not doing 3 extra sets in A helped.

Congrats Kathryn. Awesome work on the runs.

Derek said...

A1/A2/A3 (all squats done at 250#)
1. 3/4/3
2. 3/3/3
3. 3/3/2
4. 3/3/2
5. 2/3/2
6. 2/3/2
7. 2/2/1

B. 235#

C. was not unbroken and was very slow and painful. Not my stong point.

Krazy said...

A1-A2-A3 all squats done at 275#

3-5-8
3-4-7
2-3-6
2-4-5
2-4-5
2-3-4
2-4-4

Weight was definitely HEAVY

B) 205# Weight didn't feel too heavy but I started pulling instead of reaching triple extension

C) Done
-Lats are shot

Drew said...

A1:185/195/200/205/210 all for 3
A2:12/10/10/10/8
A3:10/10/10/9/8
B:205
C1:45x4/45x4/55x3/55x3
C2:all unbroken

cut part A to 5 sets because of time.
Could have gone heavier on B but I got really light headed as I stood up with 205, so I stopped there.

Ali Loach said...

Started this WOD but something in my mid back has been bothering me for weeks. Didn't think much of it until I was barely able to hold the bar in the rack position (??). Pullups were useless as well.
Packed it in and will be making an appt. with Chiro ASAP.

Steve Howell said...

A1/A2/A3:
100kg/11/8
105kg/6/7
110kg/5/6 x 2
115kg/5/6 x 2
120kg/5/6
B: 105kg
C1: 35# x 4
C2: All unbroken

Arjuna said...

245 for all sets:
3/7/6
3/6/6
3/6/6
3/5/6
2/6/6
1/3/6 *low back was tightening up on me*

B. 185
C1.BW
C2.UB but not fast for sure

PTS said...

I re-injured my plantar fascia yesterday during the double unders and am in some pretty severe pain. I'm going to be modifying some WODs for the next week or 2 and see if I can get this thing healed. It has been a recurring thing since some hill sprints in July or August.

A1. 215,220,230,235,245(2)
A2. 6,5,5,3,3

B. did not do b/c of pf pain.


C1. 35,45, 55(2), 55(2)
C2. unbroken

Chris Dunkin said...

in workouts that specify a rep range (in this case A1. 2-3, and C1 3-4) you must add weight to the next set if, and only if you are able to hit the top of the rep range . If you don't make the bottom of the rep range then call it quits, don't drop down in weight.

Erik Luber said...

A1/A2/A3
50 kg/8/6
55/6/5
55/4/4
55/5/4
55/5/3
55/4/3
55/4/3
+
B. 50 kg/55/60/65/70(f)
+
C1. 10 kg/15(3)/15(2)/10(3)
C2. UB

Abdominals still really sore from last workout. Kept weight a bit on the light side on FS, to avoid compromising my midline too much. Squat cleans felt good fast, made it into the catch no problem on 70 kg, but just couldn't get out of the FS. Man I feeling smoked. Time for a mad amount of ice bath tonight.

joey warren said...

A1. 215/225x2x6
A2. 13/8/6/6/7/7/5
A3. 7/6/5/5/5/5/5
3min rest
B. 135-205 in 5 sets( nothing left in legs)
1 min rest
C1.35x4/50x3x3
C2. all UB

Angelo Fosco said...

Reason my form was going to crap this morning was my knee was killing me, I hurt it over the summer after a kickboxing match while I was doing sprints on the rower. Anyways it’s been hurting a lot doing the power lifting/squats and such so I went to the athletic trainer at the school today and he did some simple stress tests/stretches. His diagnosis is that I have tendonitis in the tendons that connects my quad throughout my upper knee and down to the bottom. So at least I know it’s nothing serious :).

matt shannon said...

A1. 205 x 3reps for 2sets, 215x3x3 and 225x2x2
A2. 7/7/6/6/6/5/5
A3. 8/8/7/7/6/6/5
rest 3 min

B. 145, 165, 185, 205 in 4 sets
rested 1 min

C1. body weight - all easy.
C2. all unbroken

Notes: 5 hours of sleep and still have a cold. Chest and head congestion still pretty bad.

Legs were shot from the A's so B was HARDer than usual.

Once I get the tempo down I'll be good-to-go. Whenever I forget, and stop at the top, I rack the bar -- don't want to feel like Im cheating the work and tempo.

Each rep was ass to grass and as close to perfect form as i can get. Did high bar back squat.

Question:
When the rep scheme is in the 3-4 range for those pull-ups are we supposed to add weight or were yall just going for extra work?

Ive read the FAQ a few times and was sure to read the wod description -- including the fine print -- and didnt see anything about adding weight. Feels like I missed out there.

Cody B said...

A1: 215#,220,225,240(2),245(2)*2

A2: 11,8,8,4,5,4,5

A3: 6,6,6,5,5,4,4

3min rest

B: 225#

1min rest

C1: 1,1,1,1(3) (body weight)
C2: Unbroken

O-Lift seminar paid off BIG today. All lifts felt really strong with tempo especially front squat and clean. Great training day.

My hang squat clean was built from 135 to 225 in 8 sets. Reason for this was because I had never gone over 185 on a hang clean. Form was perfect and finally activated my shoulders and hips on extension. 2 ques that were hammered into my head at seminar. I was surprising myself on how easy it felt to not muscle the weight up.

Brandon said...

A1/A2/A3
1. 225/9/5
2. 245/7/5
3. 255/5/5
4. 265/5/5
5. 265/5/4
6. 265(2)/5/5
7. 265(2)/5/5

B. 215
C1. 35/35/35(3)/35(3)
C2. Ub x4

Everything felt heavy, but happy with the mental approach today.

Brandon

Brandon said...

@Matt Shannon -
It is what you can do at the prescribed tempo with perfect form. If you can do BW mixed grip pu's with perfect form at the tempo, then add weight. Otherwise, stay where you are. I added weight today because it would have been far too easy at just BW.

Chris Dunkin posted something earlier today that is right on as far as when to move up or not with given rep ranges. Hope this helps.
Brandon

Steve Smith said...

A1 / A2 / A3

190 x 3 / 10 / 10
220 x 3 / 10 / 9
230 x 3 / 8 / 8
240 x 3 / 7 / 8
250 x 3 / 5 / 7
265 x 2 / 5 / 7
265 x 2 / 6 / 8

- Back squats were mental. I could probably have done more reps, but work capacity is so diminished now, two or three sets would have been everything
- Difficult to open shoulders fully on pull-ups, and then explode.

B. 231#

- First rep at 190# shocked me. Calves cramped, dropped weight. After that everything felt surprisingly good.

C.
80# x 3 each round
CTB unbroken, but not so fast

david83 said...

hello everyone
went a little to heavie but was feeling good
A1.) 265 3/6
270 2/6, 275, 2/5, 280,2/3,285,1/4/ times 3 sets
L pull-ups -5 across the board
B.) almost (PR) within 5 minutes
265 then went 270 and caught it but then dropped in the bottom
C1.) 25-4, ub, 35, 4/ub , 45, 3, ub, 50 -2, ub
thank you

D

Danny Davis said...

A1 A2 A3
205/3 10 7
225/3 7 5
230/3 6 5
235/2 6 6
225/2 4 4
Gased! Called it. Toxic from Tom Petty concert Tuesday night. Good one!

B. 225#

C1. Bodyweight on all sets. Just realized should have loaded. 4 Reps on all sets.

C2. Rnd # Time (all unbroken)
1. 12
2. 13
3. 13
4. 10

Steve Smith said...

Coach,

Forgot to mention -

2 hours prior:

2 min max push-ups: 97 (previous - 133)
2 min max sit-ups: 93 (previous - 104)
2 mile run: 13:58 (previous - 12:48

Worst numbers in about 4 years. No worries, it's expected for the time being.

Chris Castillo said...

A1. 185-185-205-205-205-205-205
A2. 13-12-12-10-8-9-8
A3. 9-8-6-6-8-6-8
B. 135-185-205-225-235-245f
C1. 35#x4sets of 4
C2. Unbx2 sets broken last 2

Anthony Skvarka said...

A1. A2. A3. = in lbs
1. 225 3/10 5
2. 235 3/9 8
3. 245 2/10 7
4. 250 2/7 7
5. 255 2/7 6
6. 260 2/7 5
7. 225 3/8 5

C1/C2.
C1 body weight. C2 unbroken rd.1 12 sec, rd 2 15 sec, rd 3 15 sec, rd 4 10 sec

Anthony Skvarka said...

forgot to post part B
225 lbs

Sean LeFloch said...

A1. 185/195/205/215/225/230/235
A2. 7/8/5/5/5/4/3
A3. 5/6/6/6/5/6/3
B. 135-205(fail 215)
C1. 10/20/30/40
C2. all UB

The back squats were a real shock to the system after digging deep on front squats. The consistent mobility work on my ankles has helped my squat immensely.

Joel B. said...

A1: 155, 165, 175, 185, 190, 195X2X2
A2: 8, 8, 6, 5, 5, 3, 3,
A3: 7 (forgot tempo), 3, 3, 2, 3, 2, 1

B: 195 (20# pr...wtf but I'll take it)

C1: 10, 20, 26X4, 35X3 (f 4th rep)
C2: last set broken. first set fast...rest not so much but I tried.

the squats were really hard but the hsc felt great. I felt I could do more but not with perfect form so I stopped. Must be the last cycle that did it.

word is bling

Adam Rogers said...

first full day back since Big Dawgs comp, my shoulders and elbows are just now starting to feel normal again.

A1 - 165 185 205 215 225
A2 - 10 9 7 5 4
A3 - 6 5 5 4 7

B - worked up to 215, felt great after the heavy squat work

C1 - 45x4,53x4,58x3,70x2
C2 - 10x4 CTB unbroken

Stephen B. said...

did oct. 5th wod

Part 1:
got crushed after round 1. rounds 2-5 were an utter shit show. been experiencing a serious lull in motivation and energy these past couple of weeks. hit both a mental and physical wall after second round. in general, felt slow and weak.

Steve and Jess Pinkerton said...

Steve:
275# used for all
A1/A2/A3
2/6/5
2/5/5
2/3/4
2/3/5
2/4/5
2/4/5
2/3/4

C1: 4/4/4/4 BW
C2: U/B x3/Broken x1

*squats felt heavy and 7 sets were brutal but definately liked the mental side of today.

Jess:
95# for all
A1/A2/A3
3/10/5
3/10/6
3/10/6
3/10/5
3/8/6
3/8/6
3/10/5

B. 100#
C1: 4 sets of 4 at BW
C2: 4 Sets u/b

Arjuna @CFN said...

Nice to see ya back on the board Adam. We have another Dual Nov 13th at the Nasti. Hope to see ya there!

Jonathan Thom said...

A1. 185, 195, 200, 205, 210 (2), 210 (2), 210 (2)
A2. 8,6,5,4,4,4,3
A3. 2,3,3,3,3,3,3
B. 185
C1. 30, 35 (2), 35 (1), 35 (1)
C2. Unbroken

All weights in pounds.

Scaled L pulls to tucked knee pulls after the first set...my abs are smoked and that tempo was just not happening with the full thing! Started too heavy on weighted chins.

Marcus Filly said...

A1/A2/A3.
225/9/4
230/9/4
250/5/4
260/3/4
270/3/5
275(2)/3+ecc/5
280(1..oops)/3+ecc/5

B. 145/165/185/205/225/245/265(fail)

C1.45(4), 51(3), 45(3), 35(3)
C2. DONE but ugly

Eric Montgomery said...

A1. 100kg x3, 102x3, 104x4, 104x2, 104x2
A2. 5, 5, 5, 5, 5. All LBBS.
A3. 8, 8, 7, 7, 7
B. 60kg, 70, 80, 90, 96
C1. 16kg x4, 24x4
C2. Unb, unb.

Cut part A to 5 rounds--feeling run down from bad sleep and food last few days. Cut C to 2 rounds--felt shoulder tweak a little again

├╝ber Bania said...

A1. 135x3, 165x3, 185x3, 195x3, 205x3, 225x3, 235x3
A2. 135x11, 165x9, 185x8, 195x7, 205x7, 225x6, 235x5
A3. 5ea. set

B. 45, 95, 135, 165, 185, 205, 225, 235. ~60s rest after each

C1. skipped. Time constraint.
C2. 10 in :11, 2min rest, 10 in :10, 1min rest, 10 in :10, 30s rest, 10 in :11, 15s rest, 10 in :11, done.

Deep tissue massage today. So painful but feel so much better now. Drinking water all night long.

mhamilton said...

A1. 155/155/165/165/165/165/165
A2. 7/8/5/5/3/5/3
A3. 6/9/9/9/7/7/6 (did dead hangs on rings after 1st set)
B. 135
C1. BW on rings
C2. Ring PUs. all very broken

I pulled the left side of my back on sunday and I am still feeling it. Effected how heavy I could go (was probably at 85-90%). Also couldn't do l-PUs. Bars were getting installed in the new gym so had to use the rings.

Pfeifdog said...

A1 205,215,225,235,245
A2 12,10,10,8,8
A3 6,5,5,4,5

Called it tonight, started feeling light headed.

Michael McCabe said...

A1. 195x3, 205x3x2, 205x2x2
A2. 6, 8, 8, 7, 6
A3. 4, 4, 4, 3, 3
low back felt wrong on FS, so pulled the plug after 5 rnds... no HSC either
C1. 25x4, 35x4, 45x3x2
C2. rnd 3 and 4 broken

Christa said...

A1/A2/A3
85/8/5
105/9/5
115/8/4
115/7/4
115/7/4
115/6/4
115/6/3

I stayed light to work on form, squats always give me a hard time. Also sick with a cold and felt weak today.

B: 85/115/125/135 (cleaned it then squatted, wasn't 1 motion so stopped here)

C: substituted with the omni toe to bar since I missed that workout - also been climbing a lot and my forearms are sore and its tough holding onto the bar

B:

NorCal Chris said...

Goodbye for now Dawgs!!!

I am going to take on some online coaching thru OPT coach Michael Fizgerald. I plan to compete in the comps and will regularly checking in. Thanks to such a great community!

A1/A2/A3
135/8/4
135/7/5
140/7/5
145/8/4
150/6/5
155/5/5
160/4/4

B. Fast until 145
C1. Bw,45,53(3),53(2.5)
C2. 10,8,10,6

Jay said...

A1/A2/A3
225# 3/6/6
230# 3/6/6
235# 3/5/5
245# 3/4/4
250# 2/3/5
255# 2/4/5
265# 2/3/4
B1 240#
C1 20#(4),20#(4),25#(3),25#(3)
C2 rd1 7/3, rd 2,3,4 unbroken

Heavy Evy said...

A1.199,210,220,230,240,250,264(2)
A2. 10, 8, 8, 4, 5, 4, 2 HB
A3. 8, 7, 7, 6, 6, 5, 5 pro

B. 200 felt like a punch in the throat.

C1. 20#,25, 25, 25
C2. ub,ub,8/,7/8/9

woof that was a long session! Didn't really go after it in B, only did 2 sets.

Brent Maier said...

39/6'2"/202

A1/A2/A3:
1) 100kg - 3/7/6
2) 102.5kg - 3/6/7
3) 105kg - 3/4/5
4) 110kg - 3/5/6
5) 115kg - 3/5/6
6) 120kg - 2/4/6
7) 125kg - 2/1/6 - Almost bailed on 2nd FS, and then bailed on 2nd BS.

B: 70/80/90/100/110/115kg - Might have gotten 120kg

C1/C2 w/20# Weight Vest:
1) 4/10
2) Called it quits, nothing left and long ass day. Need to get in and spend evening with kiddies.

Right knee hurts at the top of the knee cap, anyone know what this is? I was able to squat tonight but this has been hurting for the last 3 weeks or so. Left knee is also still tweaked from my 2nd snatch bail this last weekend. Hoping the pains go away in the next month or so.

Thad said...

A1.205, 205, 205, 2/210, 2/210, 2/210, 2/210
A2. 3, 4, 4, 4, 3, 3, 2
A3. 9, 7, 7, 7, 6, 5, 5
B. 205
C1. 4/20, 4/25, 4/30, 4/35
C2. UB, UB, UB, 7/3
Legs and low back felt really tired today,probably from playing hockey last night.

Jon Sinclair said...

155/8/5
160/7/5
170/6/5
175/5/5
185/4/5
195/3/5
205(x2)/3/5

B. 60, 80, 85, 90

C. 4/10 (shut er down after 3 rounds, felt like a have a bruised rib, didn't want to make it worse)

Stahl said...

Brent,

I'm no PT expert, but I've tried KStar's recommendations for knee pain and it's worked.
KStar recommends trying to mobilize above and below the knee. So, foot, ankle, calf mobility WODs and hips and quads. You can check out his site for the specific movements.

Like I said, I'm no expert and if tryin' that stuff hurts, I'd avoid it, but I've been amazed with how well it's worked.

Jesse J WellRock said...

A1/A2/A3
185LB/10/5
190/9/4
195X2/8/5
195X2/7/5
195X2/7/5
195/5/5
195/5/5

B -135,145,150,155LB

C1/C2
+10LBX4/UB
+20LB/4/UB
+25X3/UB
+25X3/UB

Jen Osborn @CFN said...

decided to go light to heavy since i hate squats VERY MUCH!!!!!

did 3reps every front squat. did knees up for the pullups.

115/10/4
120/10/5
125/8/5
130/8/5
135/7/4
140/5/4
145/5/4

B. really worked on form ...i can powerclean 175 but i never squat to catch it...stopped at 135

C. finished worked on getting the ctb faster, feel like these have gotten a lott better FINALLY!

Robin Lyons said...

1A. FSQ 155,165,170,170,170
1B. BSQ 5,4,3,3,3
1C. 4,3,3,3,3

Coming off straight week of training...so cut workout in half.

Siu said...

A1. 135×3, 145×3, 150×2, 150×2, 155×2, 155×2, 155×2

A2. x8, x7, x6, x5, x4, x4, x4

A3. x1 for all sets

B. up to 95 (stopped there as my wrist started to hurt from the FS)

C1. x4 for all sets using body weight

C2. :37, 1:27, 1:10, 1:18

Added running: 8×40-45m sprints