sun, nov 28, 2010

TRAINING:

5 sets:
Bench Press - 3 heavy; rest 10 sec
KBS - 30 unbroken; rest 5 min
+
5 sets:
5 hang power clean heavy; rest 10 sec
30 push ups; rest 5 min
+
5 sets:
15 knees to elbows
rest 20 sec
30 double unders
rest 20 sec

rest 6+ hours

Run Intervals:
400 m @ 80,90,100% - rest 2 min b/t sets
then maintain the 90% set time on a 3 minute timer countdown for 400 m repeats for 6 sets
9 total sets [i.e. 1:15/1:10/1:05 + 1:10 (rest 1:50) x 6]

post loads, notes and times to comments

51 comments:

  1. Coach/ Big dawgs,

    Should the kbs be overhead or russians? Also, would it be ok if I posted a link to a video of some snatches I did today and get some feedback?

    ReplyDelete
  2. OPT3 late post

    Adam - 113,79,38 = 230 (+10 from last time, improved a little in all three)

    Becky - 66,34,10 = 110 (first go, hit PR's across the board)

    ReplyDelete
  3. 3.6 km onwards and 450 m upwards!

    Did the 3.6 km hill-race with my friends today. A very hard and special experience. I was totally owned by my friends and finished with 28:28 min.

    http://www.crossfituppsala.se/wp-content/uploads/2010/11/CIMG5530.jpg

    Very impressed with my buddies who all three finished around 25 min! To my surprise, the worst pain came from my back cramping up and I´m still sore hours after the race. I really get the weighted russian step ups after this! Update will follow! :)

    ReplyDelete
  4. Working out in a globo today..
    BP: 90-95-100-105-100kg
    KBS: 25kg (dumbell) all ub

    HPC all 70kg
    Pushup broken

    KTE 1:st round ub rest broken
    DU all ub

    The grip was the limiting factor today. It went away on the db swings. It's been a couple of months since I worked out in globo enviroment and today I saw very clear why I choose CF over the biceps curls and pecdecks... Workcapacity over broad time and modal domins rocks:-)

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  5. BP- 210# X5 sets
    KB- 1.5 X5 sets

    HPC- 132/137/137/139/142
    PU- lots of breaks

    TTB- lots of breaks
    DU -1 break per set

    ReplyDelete
  6. BP -205,215,225,235,245
    KBS- 45lbs, 55,65,70,70

    HPC- 155,175,185,185, 185(3)
    PU- unbroken

    6:40. 1 quick break in KTE's on last set.

    ReplyDelete
  7. 3 sets each...

    BP 135 155 165
    KBS 40 40 55

    HPC 135 145 145
    pushup 30/30/14+3+2+1's

    KE unbroken
    DU 30/27+3/3+22+5

    that felt good

    ReplyDelete
  8. BP -165, 175, 180, 185, 190(1)
    KBS- 35lbs, 45, 45, 45, 45

    HPC- 115, 120, 125, 130(4), 125
    PU- all broken

    KTE - 10, 10, 5, 5, 5 - all broken
    Dus - 30 all unbroken after 1st round

    ReplyDelete
  9. At West VA rest stop:
    3 rounds of
    30 consecutive kbs (1 pood)
    Sprint perimeter 300ish m
    209/406/609

    Onward to Asheville!

    ReplyDelete
  10. A. All sets of KBS Unbroken
    225/53
    230/53
    235/53
    240/53
    245/53
    B. 185/unbroken(Did not feel good tech.)
    170/unbroken
    180/20,5,3,2
    185/15,5,5,32
    190/Broken lost track
    C. All KTE Broken
    All DU's Unbroken
    Time 8:53

    ReplyDelete
  11. Scaled:
    185-190-195-200-205
    All 5 sets 1.5 pood unbroken

    155 x3 sets
    22-8/18-12/15-15

    3 sets
    K2E's unbroken
    5-25/5-20-5/18-12

    ReplyDelete
  12. Day 2 OPT BIG DAWGS!!
    Thanks for the talk James, thats what I needed to get back on track!

    BP- 210#
    KBS- 40# all unbroken

    HPC- 135# all
    Pushups- broken

    K2E 1st round unbroken,rest broken
    Dbl Und- All unbroken

    ReplyDelete
  13. Bench/KBS : 245/55, 255/60, 260/65, 260/70, 260/75 all in lbs

    HPC/Pushups : 155/UB, 165/UB, 170/UB, 175/UB, 180/broke at 27 in lbs

    KTE/DU : UB/UB, UB/UB, UB/BKN, BKN/UB, BKN/UB

    Probably could have gone a little heavier on Bench but didn't have a spotter.

    DU felt good but caught my toe on the third set.

    ReplyDelete
  14. Part 1

    5 sets:
    Split Jerk - 3 reps @ 80% effort; rest 20 sec
    20 CTB chin ups; rest 4 min

    1. 205x3, Chins Unbroken
    2. 225x3, Chins Unbroken
    3. 230x3, Chins Unbroken
    4. 240x3, Chins Unbroken
    5. 245x3, Chins Unbroken
    +
    5 sets:
    10 ring HSPU; rest 20 sec
    20 GHD Sit Ups; rest 2 min

    Total Working Time = 8:47
    - Unbroken HSPU on rnds 1, 2, 3, and 5, all situps unbroken

    -Rest 6 hours-

    Part 2
    A. Clean Grip Dead Lift - build to a heavy triple in 8 min - NOT a 3RM effort
    415#
    - Hook grip with belt
    -First time going that high since hurting back, felt good

    rest 1 min

    B. Squat Clean - build to a heavy single in 8 min - NOT a 1RM effort
    275#
    - Felt easy
    -Jumped to 305 and failed, should have made smaller jumps

    rest 1 min
    C. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes - choose heavier than lighter
    185#
    - More “drop, grab, and go” than “touch and go”

    rest 1 min

    D. Row 2K @ 90%
    7:10
    - Kept it at or under 1:50/500m until last 500m
    - Dropped to 1:20s/500m for last 500m or so
    - Felt fine

    We'll see if I can squeeze in OPT 3 tonight.

    ReplyDelete
  15. A.
    255/265/270/275/280
    KBS@53

    B.
    185/195/205/215/225
    (last set was broken into 3 reps and 2 reps. push ups were broken up. they were tough)

    C.
    8:53rx
    (k2e were broken up. tripped up in two sets of du's)

    ReplyDelete
  16. OPT 3:

    116 + 75 + 45 = 236

    rest 15 min

    burpees/row (subbed runs for row)

    4:57

    ReplyDelete
  17. Part 1

    Adam - BP - 205x3x5
    KBS - 1.5 pood x 5, all unbroken

    HPC - 165x5x5 (maybe could have gone heavier)
    Pushups - All sets unbroken, some elbow pain but happy with this improvement

    Only got 2 sets of K2E unbroken
    All DU's unbroken and easy

    Becky - BP - 95x3x1, 105x3x4
    KBS - 1 pood x 5, all unbroken

    HPC - 95x5x1, 105x5x4
    Pushups - 20x5

    K2E - did 10 per set
    DU's all unbroken and easy

    ReplyDelete
  18. i) Bench 185# all sets
    1.5 pood kb broken in last set only

    ii) 70 kg hang power clean

    pushups: 20/10 first set, then more broken after that.

    Thats all for today

    Note: timing on clean was way off didn't have that power as usual so settled for 70 kg.

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  19. daughter up all night with flu mommy up all night too with migraine - means rest day for me. Will be playing catch up once again

    ReplyDelete
  20. Nathan H
    BP: 245, 255, 260, 262, 265
    KB Swing: 80, 80, 80, 80, 80
    On last set on reps 15 - 30 went to russian. Grip was dying!! I was suffering on most of these sets.

    HPC: 185, 195, 205, 215, 220
    PU: unb, unb, unb, 22 broke, 19 broke

    WOD: 7:56, HKTE were horribly broken after round 2. DUs were fast, but broke a few times from rhythm.

    Lamarr Smith:
    BP: 245, 255, 260, 262, 265
    KB Swing: 80, 80, 80, 80, 80
    All unbroken

    HPC: 165, 185, 187, 195, 200
    PU: unb, unb, 22 broke, 26 broke, 28 broke.

    WOD: 7:51

    ReplyDelete
  21. BP: 90-90-95-95-100 (lbs)
    KBS: 16kg-16kg-16kg-20kg-24kg (all UB)

    HPC: 100-115-115-115-125 (lbs)
    PU: all sets very broken

    No time for K2E/DU.. will do it tomorrow

    ReplyDelete
  22. 3 Sets:
    3 Bench Press - 225#/235#/235#/ 240#/240#
    30 KBS - 53# (all unbroken)

    3 Sets:
    5 Hang Power Clean - 135#/140#/145#/145#/145#
    30 push ups - all unbroken

    3 sets:
    15 Knees to Elbows - first 3 sets unbroken, sets 4 & 5 had 1 break at rep #12
    30 Double Unders - first 3 sets unbroken, 4th set had 1 break at rep 25, 5th set had 2 breaks at rep 20 and rep 28

    Only had time for 4 sets of 400m runs:

    1. 1:17 - 70%
    2. 1:12 - 80%
    3. 1:10 - 90%
    4. 1:08 - 100%

    *Rested 1:25 b/t sets*

    ReplyDelete
  23. Part 2 first

    Nowhere to run today. My world is covered in snow and ice. Subbed 350m rows.

    80% 1:20
    90% 1:11
    100% 1:01

    6 sets on 3 min repeat
    1:10,1:10,1:11,1:10,1:09,1:08

    Part 1 later if possible

    ReplyDelete
  24. From NOV 20th

    part 1;
    A: 122kgx10x2
    B: 80kg/85kg/90kg/95kgx2x3
    C: 32kg for all sets unbroken.
    D: All sets unbroken.
    part 2;
    A: Push Jerk: All sets unbroken
    Row: 465m/456m/448m
    B: Thruster: All sets unbroken
    Row: 442m/440m/438m
    C: Did not time. Squats unbroken, KTE 20,20,15/5

    ReplyDelete
  25. This comment has been removed by the author.

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  26. Saturday, 11.27 training done on Sunday 11.28 due to work. I'll try to catch up this week.

    FS: 100kg 220#'s+15#'s from last
    SN: 70kg 155#'S+5 from last
    CU: 38+6 from last

    Total: 208--compare to 193 last time.

    Couplet: 5:14

    36yom/72.5"/167#'s

    Couple months back I asked about goat milk I was seeing some folks commenting about PWO and it was suggested I try it and be the experiment. Well, I did. I had been doing 40g whey and sweet potato in amounts varying depending on the training. I tried just doing 500ml of goat milk PWO. I felt under recovered and was losing weight. (I should point out I tend to border on under fueled at times. I am also working on finding balance there.) I kept the 500ml goat milk and added 15g protein in the form of salmon or tuna or chicken sausage (or whatever leftover)on heavy days and yam 20-30g depending on training. For instance today I had 500ml goat milk, 20g yam, 15g p after the OPT 3 and couplet. I just set 2 pr's on FS, 2rm sn pr, and increased from last OPT 3 on chins. This is while being a proby at a busy fire station and getting dodgy sleep while on shift. Anyway, in case anyone cares to read...there it is. Probably going to try just regular meat and yam in early January just to try it out and compare. Any questions please let me know. If not, sorry to make you scroll down past a long post!

    ReplyDelete
  27. bench (lbs) 195, 205, 210, 215, 220
    KBS - 24kg challenging but wish i had a 2pood

    HPC (kg) 70, 75, 80, 85, 85
    pushups ubx2, min. 20 ub on sets 3-5

    kte ubx3, 8+4+3, 6+4+5
    double unders ubx5

    felt really good today... hope to have time for runs tonight

    ReplyDelete
  28. Bench / 20s rest,DB Swings,5m rest:
    205x3, 45x30 UB
    215x3, 55x30 UB
    225x3, 55x30 UB
    235x3, 55x30 UB
    245x3, 55x30 UB

    HPC / 20s rest, pushups, 5m rest
    155x5, 30 UB
    175x5, 30 UB
    185x5, 30 UB
    195x5, 30 UB
    205x5, 30 UB

    KTE, 20s rest, DU, 20s rest:
    :22 / :18
    :29 / :18
    :43 / :19
    :50 / :19
    :54 / :19

    ReplyDelete
  29. @Benny:

    I have worked out at a globo since mid-August. I don't really have a choice; the nearest affiliate is twice as far of a drive, worse traffic, and they won't budge on their $115/month rate. The globo is $20/month and is adequate for what I do. The only thing I really can't do is drop the weights too much (I have dumped overhead and haven't gotten any static from anyone there).

    I agree that it's annoying to see people using the squat rack for partial ROM squats, curls, and shrugs while using straps and wearing a belt wrong. It comes with the territory, though, and I just let them do their thing while I go and do my thing. But in my specific case, it's a matter of necessity and it works for me just fine.

    ReplyDelete
  30. @ uber
    I feel you on the long drive and high cost!

    Currently hanging out in O'hare airport heading home so no wod today. Will hit tomorrow morning.

    ReplyDelete
  31. A. All sets of KBS Unbroken
    225/53
    230/53
    235/53
    240/53
    250/53
    B. 185/unbroken pushups (collar bone has bone bruise, killing me so I had to catch weight awkwardly.
    C. All KTE unbroken
    All DU's Unbroken

    Runs (200m out and back):
    80%: 1:29
    90%: 1:19
    100%:1:17

    1: 1:20
    2: 1:21
    3: 1:22
    4: 1:24
    5: 1:24
    6: 1:23

    My lower back tightened up real bad because of extremely tight psoas bringing me into hyper extension. Anyone have any goto stretches? My back gets so tight I can barely run.

    ReplyDelete
  32. Still easing into the volume and conditioning work

    Did 5 x 400s with 2 min rests

    1:08 (surprisingly easy, but was shooting for 1:15)
    1:11
    1:11
    1:14
    1:15

    Maintained well. Leg fatigue was the main issue, breathing felt strong. I'm liking where I stand.

    ReplyDelete
  33. Bench
    200,210,210,220,220
    KBS 1.5pd all UB

    HPC
    177,177,200,200,200
    All pushups unbroken.

    KtE were very broken, hands are very sore with slight rip.
    Du'd were good.

    Track was closed due so will do runs tommorow.

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  34. Oh and nice work Bear, on your last 2 comps.

    ReplyDelete
  35. BP: 205,225,235,245,255
    KBS: 1.5pd x 5 unbroken

    HPC: 185,190,195,200,205
    P/U's: all unbroken - 30,30,30,30,50 on last set

    KTE: 3 unbroken/2 broken (forearms were toast)
    D/U's: all unbroken - 30,30,30,30,96 on last set

    ReplyDelete
  36. Sean...been having same issue w/ extremely tight psoas when I run. Would love to hear any suggestions from someone that has dealt with this issue.

    ReplyDelete
  37. BP -205, 215, 215, 215, 215
    KBS- all at 1.5pd - unbroken

    HPC- 135, 145, 155, 165, 165
    PU- last two sets were broken around 25

    KTE - as Rx - broke last 3 sets
    Dus - as Rx
    --------
    In interest of time did not rest, ran 5x400M @ 80%, 90%, 100%, 90%, 90%

    ReplyDelete
  38. Sean and Brian.. maybe this will help http://mobilitywod.blogspot.com/2010/11/episode-75-your-inside-psoas-bits-world.html

    ReplyDelete
  39. sorry..looks like link didn't work. K Star's Mobility WOD...November 4th, episode 75.

    http://mobilitywod.blogspot.com/2010/11/episode-75-your-inside-psoas-bits-world.html

    ReplyDelete
  40. Brian/Sean -
    Coach posted some stretches on Tuesday in response to a similar question.

    Regarding why it tightens: using the psoas to pull the leg up versus hamstrings pulling the foot when running in a forefoot striking position is a common culprit (and my usual problem). Brian Mackenzie has a post up on his new site (iamunscared.com wfs)...check it out and see if it applies. Ran again this week focusing on hamstring pull and the psoas/IT/TFL tightness is much better.

    Post-run recovery is huge with this. Have to do some mobility stuff (ala kstar - he did an MWOD on running recovery) on the hips as well as some rolling on the quads/fascia that gets beat up. Hope this helps and I'm sure others will offer their opinions.

    ReplyDelete
  41. Part 1
    BP/ DBS
    185,185,190,190,190#X3/55#X30 unb X 5

    5 135# HPC/30 PU
    Only 3 sets. Big rip on last clean.

    Taped rip.

    K2E/DU as rx'ed

    ReplyDelete
  42. BP. 195,205 x 4
    KBS. 1.5 pood x 5
    +
    HPC. 155,165,165,175,175
    PU's. UB,UB,UB,26/4, lots of breaks
    +
    KTE. UB x 5
    DU's. UB,B,B,UB,UB

    No Part 2 today

    ReplyDelete
  43. bench 105, then 115 for 3 sets
    1 pood

    hand power clean 75 then 95 for 4 sets
    push ups, varried hand placement

    had to skip on part 3.

    ran earlier with a group of friends, cf end. wod
    30sec. maximal effort, 2 min. jogx6

    ReplyDelete
  44. F/31/132

    BP: 75-80-85-90-95
    KBS: 35 for all 5

    +
    push-ups scaled to 20, max UB and finish with knee push-ups
    HPC: 75-80-85-90-95
    PU: 20(not UB)-5/15-7/13-5/15-6/14

    +
    scaled to 3 rounds
    Sucked

    ReplyDelete
  45. 1. BP - 245 (going thru shoulder rehab)
    KBS - 2pood (all sets unbroken)

    2. HPC - 205,205,215,215,205
    PU- (all sets unbroken)

    3.K2E and DU's (all sets unbroken except for 5th set)

    Track work:
    (legs felt really heavy)

    80% - 1:22
    90% - 1:14
    100% - 1:07 (4sec slower than PR)

    1:15,1:17,1:18,1:18,1:21,1:25

    ReplyDelete
  46. 225 X5
    1.5 Pood KBS UB X5
    +
    155/165/175/185/185
    30 Push up broken X5
    +
    15 GHD sit up X5
    30 Double unders UB X5

    No running. Subbed GHD sit ups because I just finished building my GHD and wanted to use it. Still nursing a sore back.

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  47. Knee was a little cranky so I subbed Airdyne sprints keeping the same % efforts but timed each round.. so my 70%-1:30; 80%-1:20 and my next 7 sets at 90% were 1:10.

    ReplyDelete
  48. Heavy Evy:
    Thanks, I just tried not to embarrass myself among the expert runners. Placed myself 36th of 73, so I´m happy with that. :)

    Brandon, Brian, Sean:
    Great that you guys brought this up. I also have back pain while running, especially if I have been lifting...or if I run 3.6 km uphill without pause.

    ReplyDelete
  49. Posting day behind, Thanksgiving set me back,but I am on track starting Tues.

    Bench: 135 - could have gone heavier
    KBS: 1.5pd - unbroken

    Clean: 105 - worked on form, didn't go heavier
    Push Ups: broken into sets of 10

    Couplet: 8:37 - all unbroken except 3rd set

    ReplyDelete
  50. what about plyometrics barefoot? any thoughts?

    http://p90xdayone.blogspot.com/

    ReplyDelete
  51. Really cool post, highly informative and professionally written..Good Job meeks heit health and wellness answer key

    ReplyDelete