OPT |

I added this one to see the difference in the temperature - early AM same day, doors open - Refuel in the background; the pretty boys at Redline in Naples |

**TRAINING:**

A. Split Jerk - 2 x 2 - 80% effort; rest 1 min

B. Split Jerk - 2 x 2 - 90% effort; rest 2 min

C. Split Jerk - 2 x 2 - 100% effort; rest 3 min

D. On the minute for 10 minutes:

Power Clean x 1/Split Jerk x 3 - 65% of C

E. 10 toes to bar; rest 45 sec x 5

post loads and notes to comments

tues off, double wed, single thurs, double fri, sat off, sun double, mon single, tues off

they call him DUTCH

## 44 comments:

70x2

77,5x2

87,5x2 (previuos 1RM PR), felt good

in the minute 60 kg, no problems

T2B unbroken

Thanks Coach

A:80kg x 2

B:90 kg x 2

C:95kg x 1, didn't lock out the second rep.

D:62 kg x 10

E: Done

Lack of confidence on the jerk.

A 265

B 275

C 285

D 190lbs arms started getting smoked

E all complete unbroken

A. 185

B. 195

C. 220

D. 143 complete

E. unbroken

A. 176

B. 195

C. 210.5

D. 137

E. complete

A: 145

B: 165

C: 185

D: did 1 clean, wrist was screaming.

E: Complete

Jerk felt good. 185 is 5# shy of previous 1 RM max. Even power jerked the first one cause my brain slightly malfunctioned.

Thought wrist was doing better, guess again. Although it was fine for the jerks, odd

A. 205

B. 225

C. 235

D. 155 completed (a lot tougher than it looked)

E. unbroken (lost rhythm a couple of times but no problems)

Jerk felt pretty good today. Was pushing myself under the bar very nicely.

Part 1:

156,175,195

Part 2:

126

Part 3:

As prescribed

Body is sore from the past two workouts, but overall felt pretty good.

185#- 200#- 205# all clean. No misses.

On the min. 140# very fast. All sets in 15 seconds or less.

T2B- As Rxd. First three unbroken.

Played with one scoop of Refuel pre workout today on an empty stomach. Felt pretty good mid workout.

Yesterdays WOD

HPC's @ 185,195,205,215,225x8 all UB

Row's 29.7sec-30.1sec

+

Deads @ 265x8 all UB

DU's for 30 sec UB - no Airdyne

+

20 back ext x 3

15 GHD sit ups - ankle too tender to do split jump lunges.

HPC's felt strong, last set with straps. Deads and DU's were good. Good challenging workout.

A. 185

B. 205

C. 225...tried a 3rd @245 and failed miserably

D. 165

E. done

PC and SJ felt great. Back is pretty lit up from yesterday - pretty hard to get comfortable at the heavier SJs today.

Today is my first day following OPT. :)

A) 125#

B) 145#

C) 170# (new split jerk PR)

D)110#

E)T2B Completed and unbroken

A) 185 195, 205, 215

2 misses

B) 140 very fast

C) T2B x 3 K2E x 2

Holy moly Dutch flies back about a foot on his cleans, hey? Jerks are rock-solid though!

A: 250

B: 280

C: 315/1 (barely missed) 317/2 Pr

D: 205, 8 sec each set

E: ttb easy unbroken

Been sleeping early for awhile (not over the weekend - and that's why I felt weak yesterday I think) around 9pm and notice an absolute difference in recovery.

A 236

B 265

C 295(x1 fail on 2) 295x2 (2rm PR)

+

190

+

unbroken t2b

solid work dutch

A 165

B 185

C 195

D 125 unbroken

E unbroken

SJ felt weak, i was locking out back leg pushing me forward, first time doing SJ in along time...

Dec 11 training:

OHS:135,145,155,165,175/2,165,165

CTB:UB,UB,UB,UB,UB,B,strict(hands ripped)

+

Press:155

Sit-up:137

DU:270

Total:562

OHS really taxed my shoulders and forearms, made press feel really heavy.

gotta skip today, two basketball games tonight

James. Just letting you know that there will be a few more lads joining the fold from our box over the next weeks.

Happy to host for the next online challenge.

Attended the gymnastics cert over the wkd, then got sick so just mashed up a few exsposures today..

A1. 40kg OHS - 10reps x2

A2. Strict c2b chins -10reps x2

B. Strict press in 4min - 60kg

C. 20 toes to bar

D. 20 back ext

hope to be back at it after the rest day.

A. 245, 260

B. 285, 300

C. 315, 330

215

T2B complete

Looking solid Dutch.

A. 160

B. 180

C. 200 (last rep f)

D. 135- misread and did 3PC/3SJ each minute

E. Unbroken

warmup:5 X 45s uphill sprints at 80% effort

A:185

B:205

C:225, 245(1)

D: 145 and easy

E: UB and easy

No pop today on jerks!

A: 185#

B: 200#

C: 215#

D: 140#

E: All 5 sets unbroken

The "Pretty Boys" at CF Redline lookin' good!!!! Thanks coach...and just to make you feel better the temperature here in Naples, FL is going down to 20 degrees tonight!

Yesterdays WOD:

HPC: 185, 195, 205, 215, 205

last two set broken because of grip

Row: :25, :25, :26, :27, :27

DL: 240#

Computer was messed on airdyne so don't know what my cals were

on the last round of the DL/airdyne I had am uh oh moment and spent the rest of my time in the can. I'll have to do the jumping lunge/back extention tomorrow

From Dec 2nd&4th

A: 80kgx2/85kgx2/90kg

B: Completed unbroken

C: 30sec/20secx3/12secx2

D: Completed unbroken

Power Cleans: 80kgx2/85kgx2/90kg

Time: 4:12 DL@ 95KG

subbed "300FY" for 30 minutes of z1 rowing

26/m/145

A: 165/170

B: 180/185

C: 195/200(felt great prob could of went heavier)

D: 135

E: RX(I have alot of trouble kipping these)

A. 150#

B. 165#

C. 185# missed 1st attempt then got the mind right

D. 120# fast

E. T2B lost kip around set 3

39/6'2"/200

A: 90, 95kg (209#)

B: 95, 100kg (220#)

C: 110, 120x, 115 (255#) - All 2's except for my epic fail 120kg attempt. Happy I rebounded and got 115!

D: 75kg - wasn't bad except for the last rep of the last several rounds.

E: UB

yesterdays WOD (Dec 12)

did some subs bc rower and airdyne are a ways from the weights and didn't want 2 rest...

warm up- 45min bball, light...

5 rnds w/ 185 of: 8 HPC, 5 SDLHP

- cleans felt solid, sdlhp was heavy

3min 00.25sec rest

5 rnds DL 255x8, sprint 150m

- felt more winded than I should b on the sprints... need 2 work relaxation and mechanics... flexors are weak...

3min 00.25s rest... cleaned a banana off the floor...

3 rnds of 20 BE, 30 JSL

- ea end took ~1 min... felt gd... need more bw stuff

+

shoulder press- 140(5)/ 150(3)/ 160(5)- 5 rep PR

powell raises- 3 x8ea with 25lb db

100 sit-ups

~gm2

A: 260

B: 285

C: 295, 305 (1, fail 2nd rep)

205

A. 155#

B. 185#

C. 205#

D. 155# (did it at 75% because I was being a wimp on part C)

E. Unbroken

A) 115x2

B) 120x2

C) 125x2

D) 85x5 left knee (the one I have ACL surgery on 1/4) made me stop

E) UBK x 5

Saw Dutch in action live last weekend, helped loading bars for the meet. Quite an experience sitting right next to the lifting platform!

A. 170

B. 190

C. 1/210, f/210

D. 135

E. UB complete

Just wanted to say that Crossfit men are hot!!

Did mainsite WOD from yesterday trying to sweat out this sinus issue I think I worked.

Only did four rounds was supposed to be 5

22 KBS

22 box jumps

Row 400m sub for run

22 burpees

22 wallballs 16#

30:23

Ouch but felt so good!!

Welcome Ashley

A: 175

B: 200

C: 220

D: 140

E: complete

used 96% of my last 1rm to figure what to shoot for on the 2 reps...it was about right. Maybe could have managed 5 more for all sets A-C. D was easy, but then again I am fresh from missing last two days of training.

missed past two days but instead of trying to play catch up I just jumped back in today.

A. 200,210

B. 220,230

C. 245,255f

D. 165 felt easy

C. ubx4, then broke last set to avoid some water blisters.

255 is my nemisis, mental, no reason I can't do it, think next time I'll skip past it and try 260.

Yesterday Did Thurs, Dec, 9, 2010

A: 205 X 10

B: 185/185/195/195/205

C: 70 lb

Today Did Sat, Dec, 11, 2010

A1: 135/155/155/165/165/165/175

A2: As rx'd

+

155+12+211 = 378

Did yesterday's training

HPC- 145,150,155,160,160

subbed 150m sprints

deadlift

200x8

airdyne

cals, 19.18.19.17, 16

back ext and JSL complete

Having some elbow pain, so kept it to more of a skill day. No cleans.

A. 45

B. 55

C. 65

D. 45

E. U-4/6-4/6-8/2-7/3

A: 70, 72.5kg

B: 75, 77.5kg

C: 80, 85kg

D: 52.5kg

Pretty happy with the footwork, only really spuffed one of the reps badly. Shoulder issues continue.

E: Gave it a miss. Bars are in the garden outside and it torrential rain out.

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