aerobic power:
Run 400 m @ 95%
Rest 2 min x 3
(10 min HSPU parallette practice)
Run 400 m @ 95%
rest 2 min x 3
rest as needed
lactate training:
OHS - build to a tough 1 quickly - NOT a 1RM
(perform a few fast ring dips b/t sets)
rest 3 min
30,20,10 rep rounds for time:
OHS - 50% BWT
Ring Dips
post loads and times to comments
(goal is same speed per round for run; hold tight on set 3 each time; all out for circuit)
Run times:
ReplyDelete1.11 - 1.06 - 1.08
1.08 - 1.05 - 1.07
The faster run was when I started running down hill and finished uphil. Significant difference.
Knee not happing with running so decided to not go to a tough 1 rep, but a lot of HSPU practise and 60kg OHS - easy
Part three:
6.34
OHS with 40kg - all UB
Soren
Short on time, so only 3 runs: 1:08, 1:10, 1:15
ReplyDeleteOff to celebrate my mother's 60th year birthday in another city. Hopefully I can get the OHSQ/RD in later tonight.
Yesterday:
ReplyDeleteGroup wod, "Moving stuff", with my friends. We are competing as a team next saturday in Sweden! Martin did a little video: http://vimeo.com/16581459
Today:
Fri 5 nov
Clean: up to 110 kg (115, f)
DLx2: up to 2x180 kg, pb (+190x1)
+
HSPU practice
Cleans felt off, bad form, but I necer squat cleaned 110 before so that´s a plus. Strengthwise I´m almost back. Shoulders still hurt tho, so I took it easy. Might do some work today and try to be on schedule the last week before comp: http://www.crossfitnordic.se/event/crossfit-sm-2010/
Run on treadmill At OPT
ReplyDelete1:21,1:21,1:21
1:21,1:21,1:21
No OHS with weight until Jan
couplet
9:11
used 45# for OHS- cautious in movement. slow tempo.
Runs:
ReplyDelete1:18, 1:28, 1:32
1:26, 1:41, 1:32
OHS: 91kg
Couplet: 7:26 with 42kg.
Overall a pretty disappointing day. The runs were outside on a track, pacing was tough, most of my running is on a mill and it shows.
The bright spot: Worked on Handstands at the track during the 10 minutes and got my first freestanding HSPU. Kicked up, held for about 5 seconds, down to forehead touch ground, up and held for another second or so. Very happy with that.
AM
ReplyDelete1:10, 1:12, 1:15, 1:15, 1:18, 1:20
goal was all runs around 70 seconds
not happy with these times
Part 1 Run:
ReplyDelete1:09 (closer to 100%, dialed down)1:16/1:15.8/1:16/1:16/1:15.5/
Rest 1 Hour
OHS 1 rep @ 145 could have gone heavier, but can't drop weights at globo
30/20/10 time: 4:45 at 85# (BW 170#). psyched with this.
@Rory Hanlin: I saw that picture where you are wearing the BSc Compression pants. How do you like them? Thanks!
Nik
Run times early A.M.:
ReplyDelete1. 1:20; 2. 1:16; 3. 1:16
10 min hspu on parellettes, 1' from floor...head between bars but obviously not all the way down. Didn't do a ton of reps, but got better.
4. 1:18; 5. 1:18; 6. 1:19
all runs the 200m out, turn around and back in neighborhood.
3 hrs break...part 2 done at work. Light on the OHS single as to not drop steel in station workout room.
OHS single: 165
circuit: 8:55
accidently did ohs at 95#. Not trying to be a hero...just can't add. Should have been 80 or 85#'s. RD's tough.
Runs:
ReplyDelete1:05, 1:07, 1:12
1:12, 1:12, 1;14
Rest 1 hr
Tough 1rm on OHS in 6min
95x3, 155, x3, 185x1, 225x1, 245x1, 6min ended but had to go 1 more. 260x1 *15lb PR*
Metcon *bwt 187*
Used 95lbs
4:36
All OHS unbroken
Subbed diamond pushups for ring dips. Rght shoulder is a little messed up and can't do dips at moment.
Competed yesterday in the Firefighter appreciation day event in Milton. My team ended up finishing 1st overall, and 1st in the all male division. Felt good and strong!
ReplyDeleteToday - Did one run, but wasn't feeling it, so just built up in OHS', then did the workout.
Built up to 215lbs, pretty comfortably.
Time on metcon- 11:39 @ 110lbs
This is exactly what I need to do, lighter weight OHS with higher reps.
up to 115 on 1 rep ohs
ReplyDeleteused 75# for WOD ( i don't weigh 150, i'm about 140, just used a little more)
9:20
This comment has been removed by the author.
ReplyDeleteRuns: 1:11,1:11,1:11/1:14,1:18,1:17
ReplyDeletetwo hours rest
1rep OHS: 220lb
WOD: w/105lb
3:49 (all unbroken)
So glad to be back on OPT same day...miss posting.
ReplyDeleteTook the weekend off to judge at Crossfit New England's "Beast of the East" and watched some of the top athletes lay it all out there.
Hit up the run and working so hard on fast foot turnover, calves were on fire but still feel Im sorely lacking in speed....Havent run since the games so will just keep at it.
1. 1:54
2. 1:46
3. 1:47
spent 10 min working on HSPU and still relying on AB mat but another task I will continue to tackle.
1. 1:47
2: 1:48
3. 1:51
Hit up part 2 10 minutes later...Had to sub ring push ups because shoulder issues dips remain one of the very few movements that irritate it like crazy.
Still tough.
Single OH at 135...last 1rm was 135 but felt like I had another rep in me so that was good.
BW 155....used 80lbs for OHS
1st 30 unbroken in 1:33
2nd 20 broke at 10+10
3rd 1- unbroken
pushups broken terribly....total time 14:22
wrists were screaming!
Part 1:
ReplyDelete1:08,1:10,1:12
1:09,1:11,1:14
Part 2:
Single: 185
Couplet: 6:44 (90#)
Triceps and forearms were cooked!
A: Had to complete on treadmill
ReplyDelete1:10, 1:10, 1:10
HSPU's 12 sets of 3 reps unbroken on 35# db's on 12" box
1:15,1:15,1:15
5 min rest
B: BWT 165#
Quick OHS @ 205#
Metcon @ 85#
4:26
OHS unbroken
dips broken on sets 2 & 3
Started with Part 2:
ReplyDeleteSingle: 70kg for 2 reps (wrist was sore so stopped there)
Couplet: 6:28 with 75# OHS
Mon Nov 1 WOD
ReplyDeleteA1. 185-3,190-2,200,200,200F,195
A2. 53-3,58-3,58-3,68-3,78-3,88-2
B. On Airdyne -12,13,12,12,12 cals
Notes: PP felt very weak today. Not warmed up enough??
One day behind:
ReplyDeleteA. Bench Press 215, 235, 250
B. Mixed Grip Chin Ups @ 21X0
70(3), 70(3), 89(2), 89(2)
Part 1:
ReplyDelete1:05,1:04,1:03
1:08,1:08,1:06
lower back and hamstrings tight
Part 2 only:
ReplyDeleteOHS : 70 kg
Couplet: 40 kg , 13:45.
Very tough! First set of OHS unbroken so thats a positive.
A. Subbed rowing 1:20, 1:20, 1:22
ReplyDelete10 min HSPU on 6 25# plates stacked up so chin below hands. Did about 30 in 10 minutes.
B. Ran on treadmill with 1.5 incline 1:24, 1:24, 1:15
C. Quick tough 1 rep: 175#
Meton @ 185# BW so used 95# OHS
6:51
Didn't find rythm with OHS till 2nd set, shoulders fried from HSPU and metcon yesterday.
F/31/133
ReplyDeletePart 1:
Ran first 2 of three (1:50 & 1:55), but having some feet issues, so rounds 4-6 were 2 min on AirDyne.
Part 2:
105 & 17:50 @ 66#, subbed push-ups
Not my best day, but I did the work.
spent saturday and sunday competeing at the mid-atlantic hopper challenge in maryland...finished 30 of 82...5 events total only top 10 competed in wod 5. wods were:
ReplyDeleteDAY1
WOD 1
30-20-10
wall balls/95# hang power cleans
WOD 2
amrap 225# backsquats in 3 min
WOD 3
row 500M/44 double unders
DAY 2
WOD 4
7 min amrap
5 jerks 135#/12kbs 1.5pd/7 burpees
placed in the 20 for all wods except backsquat(32)overall felt very prepared physically for the competition. Thanks OPT for the programming. Need to work on the mental game some more...especially in the sub 5 domain and overall strength.
First time posting since last BD comp. I've been working on some weaknesses with my coach Geoff Aucoin, namely, 3rd pull speed, pull-ups when gassed, quick power.
ReplyDeleteBack with the blog for this week and the comp on Sat, and then we'll see after that.
Run
1:16,1:07,1:14
3 quick (emphasis on speed) HSPU reps on the minute X 10
1:15,1:16,1:16
2 hour break
OHS
155#
couplet as Rx'ed @ 90#
5:55
Just did "Joshua" on Thursday so my OHS is getting a serious tune-up.
Great to be running outside on track today at Glenmore athletic park. Just me and my four kids. The second run was a race against my 10 yr old daughter at 250m and my four yr old boy at 125m. Happy to say I finished dead last in that heat.
Part 1
ReplyDelete1:11/1:12/1:12/1:12/1:10/1:13
Part 2
OHS: 225
Couplet: 5:50 w/107# (BW=211)
Ring Dips were much harder than I thought. OHS all unbroken.
metcon: 5:45
ReplyDeletePart 1:
ReplyDelete1:14 1:14 1:19
HSPU worked on stopping at bottom and having to push out of bottom
1:14 1:18 1:18
Have to guestimate the distance on the indoor track, honestly who makes a 235m track?
1:13 - 1:14 - 1:14
ReplyDelete1:15 - 1:17 - 1:17
Worked up to a couple of strict hspu singles on the parallettes with a 7" deficit from hands to where head touched.
ohs - 205#
metcon - 7:08 (90 pound ohs, bwt - 175)
A. 1:30/1:28/1:30/1:33/1:31/1:34
ReplyDeleteB. 205 Tied PR.
C. 10:58 @ 110#
Part 2: 205# (10# PR)
ReplyDeletePart 3: 8:42 w/ 95#
Runs:
ReplyDelete1:19, 1:13, 1:18
1:16, 1:14, 1:18
Ran 400m to running track,
then 400m on running track,
then 400m back home each round
OHS 175#
Couplet (80#) OHS
6:47
yesterday's WOD
ReplyDeleteA. 235/255/275
B. 70x3, 85x3, 98x3, 108x2
C. Sprints avg was 626 (lowest avg was 487 highest was 728)
Had full intent on doing this double today, but got called out by a soldier at the base to do "Fancy Nancy" from the sealfit site, so 3 of us went head to head, and it was a blast!
ReplyDeleteBe back on full board in 2 weeks, miss these wods!
No time to do part 2 & 3 yesterday (got home too late) so did them today.
ReplyDeleteOHSQ: 85kg
couplet: 6:18 (38,5kg, BWT 76kg)
All out hard to do since I always die on ring dips after awhile... Doubles & singles in the end.
Did today's running in the hail... slowed me down on the turn-1:26, 1:25, 1:23, 1:16, 1:21, 1:20
ReplyDeleteHeavy OHS: 155
WOD: 5:18... Ring Dips were tough today (75# for the 150 pounder)
m/26/145
ReplyDeletePart 1
Runs
1:13/1:12/1:12/1:13/1:14/1:14
Part 2
OHS 175
Metcon: 6:43(75lbs)
a: 1:14,1:20,1:20...1:20,1:20,1:15
ReplyDeleteb: to 225
c: 4:10, all ohs ub @ 85lbs
part 2 only
ReplyDeleteOHS tough single: 195
metcon: 6:24 @ 95lbs
Missed a few days because i was at a conference in Phoenix.
ReplyDeleteDid second half as i am working on three hours sleep.
125# for OHS kept it relatively light not feeling very "olympic" today
10:54 @ 65#
UB rounds of 30 and 10 for OHS second round had brain fart and wrists hurt so went 11/9
Ring Dips were pathetic as always. down to singles pretty much for last half of the 20 and all of the 10. Wow out of shape
@NW
ReplyDeleteThe jury is still out on the compression pants. I feel like they are most effective with respect to recovery over intense competition. I am not sure if they are worth the money though. I to hit more competitions with them.
Run Times
ReplyDeleteI ran on a course previously believed to be measured out to be 400m. After seeing my splits from today I checked the course distance on runningmap.com it appears that the distance is .03 miles longer. Times are still 20 sec slower than splits from previous WOD prior to regionals.
Run times all around 1:40-45
OHS Tough Single 185= Snatch 1RM
Couplet time 5:15
All OHS unbroken. Broke at 20/10 on first set of RD,10/10 second set and 6/10 on third.
Once again, coach, sorry for the late post.
ReplyDeletePart one: Hit each one at 1:05
Part two:
OHS - 230#
- Felt heavier than it should have
Metcon - 3:19
- Used 100#
- BTW = 195#
- OHS unbroken
- Dips broken on round of 30 at 20reps and on round of 20 at 15 reps.
My .02 regarding the BSc compression gear:
ReplyDeleteI own the long pants, long sleeve top and the socks.
I've had them for a couple months now and these are my thoughts...
First of all, for activities like heavy squats, sprints, rows anything hard on the legs, the longs pants are really great. I wear them for a few hours afterwards to help with recovery and they fit the bill for that purpose. There have been days that I've been sore from the previous day's training and have just worn them to take the soreness and stiffness away. I have also worn them to bed a few times.
For general Crossfit style wods I'm not sure if there's much advantage to wearing them for a single wod, however for doubles, triples and competitions they'd be quite useful, again for recovery purposes.
I love the sleek feel of the pants and while it may not add an extra 10 pounds to my lifts, I appreciate the comfort.
A couple cons are when I hand washed them the first couple of times the garments bleed the black dye big time and it stained the shit out of my sink and shower as they dip dried and it was a bitch to clean.
Second, while the pants fit and look awesome, but theres a rubberized logo on the front right shin that makes cleans and deads a little awkward as the bar drags and catches across the logo and makes one side move unimpeded while the other side of the bar catches. Not a huge deal, but disrupts timing slightly and I'm still getting used to that feel. I genrally wear long sweats on those days now.
Third, and this is just my personal opinion because I train outside all year long, the garments don't really have a thermal effect (which they dont claim to, I know...) and having an extra layer doesn't really seem to help either.
I took a break from the training here for a few weeks and found that with a lower volume workload, I stopped wearing them as regularly as I did when I was banging out the daily WODs here. In just being back on for the past couple days, I can already tell I'll start wearing them a whole lot more ASAP.
I've never worn Skins, Under Armour or any other compression garment claiming to do what BSc says it does, but from my experience BSc has a really good prpoduct and I do recommend trying them out, although if I could do it again, I'd hold off buying the long shirt and wouldn't bother getting the socks as I never wear them, I'd just buy two pairs of longs.
DX
aerobic:
ReplyDelete1:15, 1:15, 1:17
only did one set. On a route that had multiple blind turns and a turn around. sub 1:10s on a track for sure.
OHS:
built to 140kg, PR. Descent was awkward, stand was easy.
Metcon: 4:45
Did the army pt test this morning 2 min of push ups and sit ups 2 mile run.
ReplyDelete97 pu
92 situps
14:10 2 mile.
As of now I am 72in 235lbs
Right after worked up to 285 ohs
Then tried bwt for 15
235 failed on 15th rep
Yesterday’s at track:
ReplyDeletePart 1: Rested b/n 3rd and 4th without HSPU:
66,66,66,66,67,67
Part 2: Worked on improving form for OHS. Sets of 2-3 at 135. No metcon.
a varitible cornucopia of wods from the wknd... hurt my back on Friday and tried 2 feel things out today after taking the weekend off...
ReplyDelete400s- :64/ :63/ :63
(done on 160m indoor pentagon and knees and back had enough of the turns so called it here)
10min ring hspu practice
30/20/10 metcon- 3:19
Bench press at tempo- 275(3)/ 295(2)/ 325(1)
mixed grip chinups- 75(3)/ 95(3)/ 110(2)/ 110(2)
OHS- 185(1)- at 5211, back felt it so held off on heavier
ring strength series x2- 2 MU, 3 Bulgarian dips, 1 tuck planche pushup (fail), 1 hspu, 5sec L-sit, 2 back levers
congrats Nathan and ROBO on the OHS accomplishments... sweet PRs!...
as far as the bsc compression gear goes I've enjoyed the comfort and how I feel both during and after wods, both strength and metcon varieties... i've tried the skins, under armour, etc and I think that the bsc conforms to movements better... they are a snugger fit, but interestingly enough I've found them more comfortable as I usually don't like wearing tight things when wod-ing...
I haven't worn them in the cold yet (just strting 2 get cold here) or for long runs, etc...
I have noticed thy after heavy volume wods, I've had more 'pop' tge next day or two than usual... think they have been helping with recovery... as Dave alluded to...
just got the long top and in the two wods I've done in it... I've felt pretty gd... as with all things, you need to go with what works for and fits you best... wish I had a pair or two of these back when I was running college track... woul have been nice for the transition from field to the track to the weight room...
~gm2
Did a combination of missed workouts
ReplyDeleteBench Press 3 reps: 225, 245, 265, 275, 285
Pull up 3 reps: 55, 65, 75, 75, 95x2
Run times: ranged between 1:17 and 1:27
Later in the day WOD:
30, 20, 10
Dips
Lunges
6:03
Run times:
ReplyDelete1:22,1:18,1:19
1:23,1:20,1:21
Rest 20 min
OHS= 180lb
couplet- OHS @ 90lb all UB
Time: 5:20
This felt good My OHS felt solid
Did part 2
ReplyDeleteWorked up to 140# for 4......felt good.
OHS with 75# all unbroken
subbed bar dips as I forgot my rings at home.
Timing was off because some numb-nuts was getting in the way of my rings dips to do some whacked out version of pulsing pullups.
Ended with 7:10 but it wasn't really accurate at all.
A. 115, 135(f) - moved up in weight too quickly.
ReplyDeleteB. 8:48 - 65lbs, scaled dips to bar dips at 15,10,5
both weaknesses, glad to work on them.
Couplet. OHS 50kg. 9:48. Subbed ring dips for push ups - my rings are in the tree :D
ReplyDeleteShoulder a bit grawnchy so slow tempo.
Oh yeah, heavy OHS 100kg.
ReplyDeleteF/31/130
ReplyDeleteRan two before feet started feeling it, so did last three for 2:00 on AirDyne
1:50, 1:55
HSPUs were practicing strict
OHS 105
OHS @ 66# and subbed push-ups
17:50