TRAINING:
A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec
D. GH Raises @ 1010; 12 x 3; rest 45 sec
rest 6+ hours
3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90%
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90%
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec
post loads, speed and notes to comments
(record HR post 90 sec airdyne and row and post avg HR)
Just want to be sure, we're resting 2 mins between couplets right, not between sets?
ReplyDeleteAbsolutely loving the early posts. I will be skipping this and Sunday's WODs as ryandrew11, GCF (josh) and I will be running as in Sunday's Tough Mudder.
ReplyDeleteThe team name we chose to run under is Team Unbroken. I have not run even one additional mile outside of this training to prepare, so it will be interesting to see how I hold up.
Coach Fitz,
ReplyDeleteMy lifting partner and coach is currently attending the CCP Assessment Module this weekend. Before he left he told everyone he was going to beat you in a wod. I believe the only reasonable thing to do is to destroy him :) He loves thrusters and running. It would bring much joy to the CFN communiy if you could bring this small gift a reality. He is the very hairy fellow sporting a very large beard.
P.S. He hates hockey!
A: 10 sets of 2 reps with 95kg
ReplyDeleteB: 75,80,85,90,92 (2)
C: 15 UB with 2 pd
D: Good morning with 40kg, 15x3
I remember something very similar to the next from one earlier this year, however, it was heavier. Will try and jump on my push bike in the first round and peddle up the hill
Samy, almost certain we are resting 2 min between sets
OPT - thanks for putting it up early, it means I can do when most kids are sleeping mid day sleep down here. It is heating up, 31 degrees C today - 35 tomorrow
Soren
Samy,
ReplyDeleteIts both
Part 2:
ReplyDelete3 sets:
PJ: 60kg
Real push bike for 1km uphill sprint (1.18, 1.09, 1.15)
2 min rest
Thruster:50kg
Run 90 sec: 400, 420,410m
Squat and K2E
SLipped at 15 K2E, hands are a bit tender from pull on thursday
Having the bike and jumping on it worked quite well, I just hammered as good as I could up a local hill and it is just around 1km
Then I died.
Clearly ate too much mince too close and the rest of the night has been a struggle to keep it down, feel a large acid burn reflux scenario, so the runs were not pretty.
have fun and good weekend
Soren
The gym at FLETC is great. Great equipment and people to workout with.
ReplyDeleteA. 245
B. 185, 205, 225, 245, 255
C. 85 lb KB
D. complete
rest 20 min
Completed all 3 workouts with reps unbroken at a fast pace. No clock in gym, and we aren't allowed to wear a watch. subbed mountain climb machine for airdyne.
This comment has been removed by the author.
ReplyDeleteThanks Wes and Soren
ReplyDeleteSamy said...
A: 92.5 kg
B: 70kg,75,80,80,85(2)
C: 2 pood
D:6x3
Note:everything except deadlift felt super heavy. No part two today.
Technique on the clean was good, just felt like 100 kg.
Come back strong for the double tommorow.
A. 208X 2reps x10sets
ReplyDeleteB. 152/172/181/188.5/193.5
C. 2pd for all 3 sets
D. unbroken
A: 255x5,275,285,295,305,315
ReplyDeleteB: 185,205,215,225,235(2)
C: unb w/ 2pd
D: unb
This comment has been removed by the author.
ReplyDeletePart 1:
ReplyDeleteA. 10 sets complete @ 260#(56%)
B. 185/195/205/215(1)/215(f)
C.15 UBx3...88#
D. UBx3
Rest 10 min
Part 2:
Pj/airdyne: all Pj UB...airdyne 27-30 cals /round
Rest 5 min
Thrusters/row: all thrusters UB...rows complete @ 90%
Rest 5 min
Squats/K2E: all squats UB...only first set of K2E UB
Notes: cleans sloppy...second pull shitty today...not happy with them at all lately...ill need to implement more tech work before wods
F/31/130
ReplyDeleteA. All at 130#
B. 95-105-110-115-120(fx2)
C. 40-53-60
D. All UB
Part 1:
ReplyDeleteDL @ 265 off projected dl.
Pc: 225, 235, 245, 265, 275 (last rep full clean)
Kb swing: 2 pood x 20 unb x 3
Clean pull w shrug 325/10
A: 100kg
ReplyDeleteB: 60-70-80-85-90kg
C: 32kg all ub
D: all ub
Power cl felt heavy after dl and GH raises took the last out of my hammies:-)
Day 3 on IF...did part 2 first today and did it suck going on 16 hrs of no food.
ReplyDeletePJ: Unrboken and fast all sets
Subbed Row: 463m, 450m, 440m
Avg HR: 160
Thrusters: UB and fast all sets
Subbed runs: 315m, 312m, 312m (Very rough distances, indoor track)
Avg HR: 168
Squats + KTE = 3:22 excluding rest
Notes: Forgot to rest between first set of squats and KTE..but UB. All squats UB, last 2 sets of KTE broken to 15+5 and 9+6+5
A. 295 x 2, 10 sets
ReplyDeleteB. 225x3,3sets, 235x3, 240x3
C. 88lbs (40kg) x 15, 3 sets
D. 12x3 complete
Rest 5 min
Push jerks all UB, rowed instead of airdyne - approx 400m
+
Thrusters all UB, rowed approx 400m on all sets.
Stopped after second couplet. Played hockey this morning and only had time for this now. Felt great though. Back felt solid on all deadlifts (finally).
Tired now, but off to a Women of CF Kitchener calendar launch. Giddy up!
Modified as I had to get frozen at the dentist today so can't do double
ReplyDeleteA. 90 kg for all sets
B. 70, 75, 80, 85, 90
C. with 20kg KB (heaviest I had available
D. done
Added 3 rnds of 10 thrusters 95# and 90s of skipping, rest 2 min
Part 1
ReplyDeleteA. 275
B. 175/185/195/205/215
C. 2 pood ub
D. 25/35/45 ub
Part 2
Subbed rows for Airdyne and cut K2E in half to save my hands from ripping again.
Avg HR after PJ: 142
Avg HR after Thrusters: 160
A. 235
ReplyDeleteB. 175,185,195,205,215(failed 3rd rep)
C. 100(15), 88(15), 100(10)
D. Complete
rest 3 hours
Part 2: Subbed row for airdyne in first part. All rows were 411-467m. Push Jerks and thrusters unbroken.
Part 1
ReplyDeleteA. 245
B. 165/195/195/205/205
C. 32kg x15 x 2 and 44kgx15x1 ub
D. done
Part 2
Did 5 sets of:
Push Press x 12 @95#
Row 90 secs @ 80%
Averaged about 410 meters
resting 2 minutes between rounds.
Notes: back after sort of taking a week off. The last rep of the 3 heavy single power cleans we did last Friday I tweaked my right knee pretty bad.
Power cleans felt light and I didnt push it into making the last two sets hard. Knee feels good and Im glad to be getting back into the wods as RX'd.
A. 107kg
ReplyDeleteB. (kg) 80, 85, 90, 92.2, 95 (last set sloppy)
C. 80lb DB
D. 12, 12, 7+4+1
rest 3.5hrs
jerks - didn't put bar down (quick break in front rack @10 in rnd2 and @9 in rnd 3)
thrusters - didn't put bar down (quick break in front rack @ 8 in rnd 3)
no hr but metres rowed: 427, 393, 405
knees to elbows ub rnd 1, by rnd 3 hands were destroyed, couldn't kip had to do 4 sets of 5
happy w/ semi-unbroken jerk and thruster as going overhead is a big weakness for me
Part 1:
ReplyDeleteA. 205#
B. 185,195,210,220,225(1)
C. 2pd for all 3 sets
D. unbroken
Part 2:
Cals on Airdyne: 47,42,34
quads felt roasted from jerks
Rowing distance, 416,416,417
thrusters felt good, even with heavier weight.
Couplet: Abs were killing me but airsquats felt great.
26/m/145
ReplyDeletePart 1
A: 190
B: 145/155/165/175/185x1(second pull was very slow)
C: 70x3
D: UB
Part 2
A: Airdyne Cals: 46/46/40(I think these are cals my airdyne is from the 70s and it doesn't say)
B: Row Meters: 398/389/395
C: Got a horrible cramp in my abs on second set of K2E. Everything was UB up to that point.
A: 235#
ReplyDeleteB: subbed clean pull, can't rack bar @155,170,190,205,215
C: @65,75,85#
D: set 1 @BW, 2@10#, 3@35#
No part two today. Semi week off as I'm back home for vacation.
First opt workout since tweaking my wrist on a pr clean attempt 2 weeks ago:
ReplyDeletePart 1:
A:245
B:135(keeping it nice and light for my wrist)
C: 70# db
D: complete (last 2 sets with 25# plate)
Part 2:
Jerks- little uncoordinated in 3rd set.
Subbed burpees- 28, 24,19
Avg HR - 158
Thrusters - wrist feltstrong. unbroken
Row-430m, 413m, 433m
Working time- 5:02 @ 135#
My memory tried to kill me... I thought the squats were weighted.
Part 1:
ReplyDeleteA. All sets @ 240#
B. 185#, 220#, 235#, 250#, 260#(Failed on 2nd)
C. 75#, 80#, 90#
D. Complete
Notes: Cleans felt Awesome today! 260# is my 1RM and got 250#x3(new 3rm) and almost a 2nd rep at 260#. Used DB's for KB swings cause my school doesn't have KB's.
Thursday's training done on Friday, 11.19. Loads:
ReplyDeleteOHS: 140
Weighted PU: 26, 31, 35, 40, 45, 50, 53, 58, 60.5, 63, 65.5.
Today's training
Part 1
DL: 185 for all
PC: 155, 165, 170, 185, 185
KBS: 2 pood ubX3
GHR: UBX3
Part 2
Heart rates immediately following PJ/airdyne:
1. 146
2. 158
3. 164
Thrusters/C2
1. 150
2. 154
3. 158
squats and k2e completed
the heart rate was manually counted for 30 secs and X2 for total. The heart rate seemed to speed up from immediately after the set until about the 15 sec mark and it held for the next 15 secs before slowing down. Don't know if this is normal as I usually don't do much with my heart rate.
Sorry, no total average for part 2, but the average for the minute after the sets was 155.
PART 1
ReplyDeleteA. 225# all sets
B. 185, 185, 190, 200, 210
C. 2pd
D. done
PART 2
all unbroken except KTE 10/5/5, 10/5/5, 8/2/4/4
I've been doing OPT going on two weeks now. This is my first blog. Here are my number for today's WOD:
ReplyDeleteRX'ed all D/L's at 275lb
RX'ed all 5x3 sets of PC's @ 225,235,245,260,275
RX'ed all set unbroken of KB Swings at 70lb(biggest one i got)
RX'ed all GH Raises
Rested approx. 30 minutes b/c I couldn't workout later in the day.
1st WOD 8:17 RX'ed weight(had to row, no airdyne) 437/429/434
2nd WOD 8:46 RX'ed 429/420/425
3rd WOD 8:26 RX'ed
Thanks!
Part 1
ReplyDeleteA. 255
B. 185, 195, 205, 215, 225(2)
C. 89,89, 100 (10 overhead,5 above forehead, all of them threw me around like a lttlte bitch)
D. All complete 1st set unbroken, last 2 used hands a bit to assist
Part 2 (2hr later)
A. All unbroken forget cals on,airdyne
B. All unbroken and averaged about 408m per rnd
C. Complete. Squats felt fast. Kte were tough last set.
Part.1
ReplyDeleteA. 205#
B. 165, 175, 185, 195, 2/205
C. 2 pood /15 x 3
D. Subbed weighted Back Ext. no GHD
10#,15, 20 x 12
Part.2
PJ. all UB
Subbed Spin bike with difficult resistance no airdyne AVG HR.143
+
Thrusters. all UB
Row. 430m, 401m, 402m.
AVG HR.165
+
Squats felt good
KTE. UB, UB, Broken
forgot first :20sec rest
4:20 total time
A.M. 8a.m
ReplyDeleteA: 225#*10
B: 185#185,195,200,205
C: 2pood * 3
D: completed
Called in early to work today. 10hrs of dealing with bat shit crazies because of the full moon.
9:45p.m
A:
Push Jerk - unbroken*3
Airdyne - kept at 80rpm and came out to 22cals*3 on my airdyne
B:
Thrusters- unbroken*3
Rows- 423m,408,403
C:
Squats - fast and unbroken
KtE's -unbroken,broke,broke
Didn't have heart rate monitor and completely slipped my mind to do it manually.
Finally was able to develop the front rack on my thrusters by keeping my elbows high. Made life so much easier.
A. 200#
ReplyDeleteB. 155,165,170,185,200
C. 72# all unbroken
D. All unbroken
Part 2 (6 hrs. later)
HR- 148,158,160
All jerks unbroken
HR-160,164,175
All thrusters unbroken
All rows over 400m
KTE broken on last two sets
A. PJ: 135/135/135
ReplyDeleteRow: HR: 144/180/192
B. 75/75/75 (bum ass wrist...)
Row: HR: 180/198/192
i did part 2 on monday and never had the chance to post
ReplyDeletepush jerk - set 1 UB, 2&3 (5,3,2,2)
thrusters - all UB
3 set - 5:45
this was tough!! been fighting to get more than 5hr of sleep, had to break the workout up a little.