mon, dec 13, 2010

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:

  1. 70x2
    77,5x2
    87,5x2 (previuos 1RM PR), felt good

    in the minute 60 kg, no problems

    T2B unbroken

    Thanks Coach

    ReplyDelete
  2. 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.

    ReplyDelete
  3. A 265
    B 275
    C 285
    D 190lbs arms started getting smoked
    E all complete unbroken

    ReplyDelete
  4. A. 185
    B. 195
    C. 220
    D. 143 complete
    E. unbroken

    ReplyDelete
  5. A. 176
    B. 195
    C. 210.5
    D. 137
    E. complete

    ReplyDelete
  6. 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

    ReplyDelete
  7. 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.

    ReplyDelete
  8. 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.

    ReplyDelete
  9. 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.

    ReplyDelete
  10. 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.

    ReplyDelete
  11. 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.

    ReplyDelete
  12. Today is my first day following OPT. :)

    A) 125#
    B) 145#
    C) 170# (new split jerk PR)

    D)110#

    E)T2B Completed and unbroken

    ReplyDelete
  13. A) 185 195, 205, 215
    2 misses
    B) 140 very fast
    C) T2B x 3 K2E x 2

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

    ReplyDelete
  15. 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.

    ReplyDelete
  16. A 236
    B 265
    C 295(x1 fail on 2) 295x2 (2rm PR)
    +
    190
    +
    unbroken t2b

    ReplyDelete
  17. 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...

    ReplyDelete
  18. 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.

    ReplyDelete
  19. gotta skip today, two basketball games tonight

    ReplyDelete
  20. 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.

    ReplyDelete
  21. A. 245, 260
    B. 285, 300
    C. 315, 330

    215

    T2B complete

    Looking solid Dutch.

    ReplyDelete
  22. A. 160
    B. 180
    C. 200 (last rep f)
    D. 135- misread and did 3PC/3SJ each minute
    E. Unbroken

    ReplyDelete
  23. 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!

    ReplyDelete
  24. 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!

    ReplyDelete
  25. 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

    ReplyDelete
  26. 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

    ReplyDelete
  27. subbed "300FY" for 30 minutes of z1 rowing

    ReplyDelete
  28. 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)

    ReplyDelete
  29. A. 150#
    B. 165#
    C. 185# missed 1st attempt then got the mind right

    D. 120# fast

    E. T2B lost kip around set 3

    ReplyDelete
  30. 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

    ReplyDelete
  31. 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

    ReplyDelete
  32. A: 260
    B: 285
    C: 295, 305 (1, fail 2nd rep)

    205

    ReplyDelete
  33. A. 155#
    B. 185#
    C. 205#
    D. 155# (did it at 75% because I was being a wimp on part C)
    E. Unbroken

    ReplyDelete
  34. 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!

    ReplyDelete
  35. A. 170
    B. 190
    C. 1/210, f/210
    D. 135
    E. UB complete

    ReplyDelete
  36. 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

    ReplyDelete
  37. 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.

    ReplyDelete
  38. 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.

    ReplyDelete
  39. 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

    ReplyDelete
  40. 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

    ReplyDelete
  41. 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

    ReplyDelete
  42. 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.

    ReplyDelete