thurs, dec 30, 2010

Bill T breaks 3 min on Fran...congrats Billy

 "the simple truth"

TRAINING:

A. Back Squat - 3 x 3 @ 80%; rest 90 sec
B. Front Squat - 3 x 3 @ 80%; rest 90 sec
C. Overhead Squat - 3 x 3 @ 80%; rest 90 sec

rest as needed

5 sets:
30 unbroken wall balls
rest 20 sec
25 unbroken chin ups
rest 3 min

post loads and notes to comments

66 comments:

  1. AnonymousDecember 29, 2010 at 8:43 PM

    From Tues.
    Part 1: 9:57 for 4 rounds. Horrible.
    Got everything wrong today. Interupted sleep, ate too close to training, dehydrated. Coordination all over the place.

    ReplyDelete
  2. KentDecember 30, 2010 at 12:47 AM

    Run today in the snow with bad footing. Hard to judge pace but HR 160 90% 120 70%

    Marathon, Hmmmm...
    Ran alot when younger, longer distance track mostly. One thing I am good at is setting a pace and holding it for a long time. I think I could run 1:50ish 400m's for a long time. My last 5km this summer was just over 20min which is a 1:36/400m pace. So my guess is 3:15ish if everything went right.

    Reality check, the Boston marathon winner basically ran 105.5 consecutive 1:13 400 m's. Unreal

    ReplyDelete
  3. ryandrew11December 30, 2010 at 4:18 AM

    Part 1:

    A. Back Squat - 205x3
    B. Front Squat -160x3
    C. Overhead Squat - 125x3

    Part two later today

    ReplyDelete
  4. NCovino "CFRedline"December 30, 2010 at 5:31 AM

    Part1 5:00AM
    A)200
    B)165
    C)145

    Hips were hurting me this morning. Felt it in the bottom.. BS-hips below knees.. FS and OHS "Ass to Grass". Part 2 after work hopefully around 530 6pm
    Diet has been good but sleep has been off. Very sore laying in bed.

    ReplyDelete
  5. Garage CrossfitterDecember 30, 2010 at 7:35 AM

    A 195 215 225
    B 155 175 195
    C 135 140 145

    part II 15 min later
    2 rounds unbroken then shut er down.


    I warmed up for over 30 min, very sore and every lift felt 2x heavier than it should have. I figured part 1 would maybe stimulate CNS and get me through part II, wrong. I could feel energy draining during round 2, no pop left. Lots of rest and stretching coming up.

    Also any big dawgs that have any tips on what to stretch and any dynamic warmup movements before running because my low back-thorasic is super tight from over extending when i run. i stretch my psoas and hip flexors daily and do lots of Tspine mobs but i still run overextended, not cool.

    ReplyDelete
  6. RichJDecember 30, 2010 at 7:58 AM

    A. 329 3x3
    B. 275 3x3
    C. 185 3x3

    ReplyDelete
  7. Chris DunkinDecember 30, 2010 at 8:58 AM

    A.285,295,315
    B.225,235,255
    C.135,145,165

    3min rest

    unbroken w/ 20lb ball
    unbroken COVP

    Part 1 was an effective "fuzz" remover. was very tight and sore upon arrival at the gym.

    ReplyDelete
  8. Rory HanlinDecember 30, 2010 at 9:01 AM

    A. 365 High Bar
    B. 300
    C. 250

    All squats A2A. failed on the last rep of the last set of OHS.

    ReplyDelete
  9. Paul SmithDecember 30, 2010 at 9:49 AM

    Rory, just notice your profile on the crossfit games website. I don't know if that's welcomed attention or not but congrats anyway.

    ReplyDelete
  10. ROBODecember 30, 2010 at 10:15 AM

    A. 340 high bar
    B. 285
    C. 225

    225 is my 15 rep max but I am very fatigued. Had a couple failed rounds that I had to redo but got all reps. Ill give part 2 a try but im pretty spent.

    ReplyDelete
  11. AnonymousDecember 30, 2010 at 11:20 AM

    A. 3/220x 3
    B. 3/195 x 3
    C. 3/150 x 3

    30 min rest

    Part 2:
    Wall Balls UB
    Last round of chin ups Broken

    ReplyDelete
  12. UnknownDecember 30, 2010 at 11:26 AM

    a. 275, 295, 315
    b. 225, 225, 245
    c. 115, 115, 135

    4rds unbroken and 5th broken on wall balls.

    3rds unbroken and 4th and 5th were broken.

    ReplyDelete
  13. Paul SmithDecember 30, 2010 at 12:12 PM

    Part 1 from Dec 28:
    13:12

    10 min rest

    5K @ about 90%
    21:18

    I probably should have taken today off. Feeling fatigued. 1st set of DU UB but the rest were all broken up. 5k felt closer to 95%.

    ReplyDelete
  14. SteveDecember 30, 2010 at 12:22 PM

    Strength:
    Bench Press;
    Set 1 @ 79kg x 3
    Set 2 @ 90kg x 3
    Set 3 @ 102kg x 3+ (+4)

    From Dec 22nd

    Time = 7:54

    * pervious was 8:26
    * Cleans; 8+4/4+3+2/4+2
    * Muscle ups; 6+3+3/3+3+3/3+3

    ReplyDelete
  15. Emilie P-BDecember 30, 2010 at 1:06 PM

    A. 140lbs
    B. 120 lbs
    C. 85 lbs
    (Used 80% of 1RM)

    30 min rest

    Wall ball/Pull ups:
    1- UB (7kg) / UB
    2- 15-10-5 (7kg) / UB
    3- UB (5kg) / UB
    4- UB (5kg) / UB
    5- 22-8 (5kg) / UB

    Decided to lower the weight of the ball on 3rd round to keep doing it unbroken. 7kg was to heavy to do 5 rounds UB, but 5kg was too light, Needed something inbetween. 5kg wasn't physically difficult, it was more a mentel issue. Lost my concentrartion in last set and fell on my butt at 22nd rep!
    Pullups: really hard for the grip, forearms were burning!
    This workout kind of remind me the 3rd wod at Regionals last year......
    (sorry for the long post again... I'll be working on shorter post next wek ;)

    ReplyDelete
  16. Jeff @CF RedlineDecember 30, 2010 at 1:42 PM

    m/28/145#

    From 12/28/10:

    Part 1 - 7 rds for time:
    245# DL x10
    50 D/U
    Time - 13:31

    Part 2 - AMRAP 15 Min:
    10 Burpees
    10 Push ups
    10 Ring Dips

    Total Reps = 246

    ReplyDelete
  17. VicDecember 30, 2010 at 1:52 PM

    Part 1:

    A. BS-196x3
    B. FS-156x3
    C. OHS-135x3

    Rested 20 min.

    Part 2: (Also timed each set)

    Used #20 Wall Ball

    1. UB,UB/1:58
    2. UB,Broken/2:45
    3. Broken,Broken/3:30
    4. Broken,Broken/4:00
    5. Broken,Broken/4:38

    Between thrusters and wall balls I fatigue fast during WOD's so these last couple training session have been good for me to work on these weakness.

    ReplyDelete
  18. Tyler LDecember 30, 2010 at 2:18 PM

    a. 235, 245, 255
    b. 185, 195, 205
    c. 135, 135, 145

    part 2 wb unbroken, only 12 lb ball so I went for height, pu ub, 20-5,17-8,17-8, 16-5-4

    ReplyDelete
  19. Joel B.December 30, 2010 at 2:23 PM

    First day back from self imposed time off. Wasn't sure if 80% was perceived effort or % of 1RM. went with % of 1rm.

    A: 195, 200, 205
    LBBS was 265 last...did HB today.

    B: 180, 185, 190

    C: 140, 145, 150

    Scaled couplet to 25 WB and 20 cu for first day back. It was plenty.

    Thanks for weighing in yesterday ROBO. You are right that one can't make up time. I always feel I am leaving it on the table missing but I need to get past that. Hate missing the chance to prove improvement on the tests although I know the improvement is there.

    ReplyDelete
  20. KentDecember 30, 2010 at 2:43 PM

    A 245
    B 190
    C 135

    WB/PU
    only time for 3 rounds but all UNB

    Off to San Diego for a few days. May try to hit a couple workouts but mostly taking it EZ~

    ReplyDelete
  21. Rory HanlinDecember 30, 2010 at 2:47 PM

    Part 2

    6 sets all complete

    worked on speed and efficiency of movement.
    did butterfly kip pull ups. haven't done those in a while...

    ReplyDelete
  22. DavidDecember 30, 2010 at 3:10 PM

    Part 1:
    A: 264
    B: 232
    C: 168
    Kept on pace for 90s rest.

    ReplyDelete
  23. unitDecember 30, 2010 at 3:55 PM

    Rory... 6 sets?... 1 for extra credit?...

    Tues Dec 28th
    part 1- 8:39 (9:03)
    30 min
    part 2- 330 (240)

    -DL felt gd...
    -alternated jump ropes every set... DUs winded me...
    -feel stronger with pushups/dips... burpees were brutal... reps felt slow but methodical and deliberate...

    ~gm2

    ReplyDelete
  24. unitDecember 30, 2010 at 4:02 PM

    shit... miscounted my chalk marks... just looked at the ground again... 10rnds (300), not 11...
    ~gm2

    ReplyDelete
  25. ROBODecember 30, 2010 at 4:07 PM

    Unit- unbelievable results for the amrap good job I was done after round 2 haha

    ReplyDelete
  26. LarsDecember 30, 2010 at 4:09 PM

    A. 300, 315, 320
    B. 245, 255, 265
    C. 165, 180, 190x2

    Back squats felt easy today.

    Front squats, no problem.

    OHS - my nemesis, felt okay, but lost it on the way up on the last rep.

    My left knee has been cracking a lot lately, no pain, but lots of noise?!?

    No time for part 2 today, prepping for my jack and jill tomorrow night.

    ReplyDelete
  27. PTSDecember 30, 2010 at 4:15 PM

    part 1:
    245x3
    210x3
    145x3

    9 hrs rest

    part 2:
    4 rds unbroken.
    last rd 19/11 and 12/8/5.

    ready for rest.

    ReplyDelete
  28. ryandrew11December 30, 2010 at 4:30 PM

    Part 1.
    A. Back Squat - 205x3
    B. Front Squat -160x3
    C. Overhead Squat - 125x3

    Part 2:
    scaled to 10 pull-ups per round
    All 5 rounds unbroken

    ReplyDelete
  29. AnonymousDecember 30, 2010 at 4:53 PM

    Tues 28.12.
    Part 2: 5+4 Burps. Hard, hard, hard.

    ReplyDelete
  30. Ross BlakeDecember 30, 2010 at 5:16 PM

    Part 1.

    On a road trip with limited gear so had to make a few changes..

    A. Hbbs 80kg x5x3
    B. Fs 72.5kg x3x3
    C. Ohs 70kg x2x2, x1x2

    notes: no rack today so had to clean and jerk before squating. OHS was not on today. Pretty busted after the last few days.

    ReplyDelete
  31. DSC StaffDecember 30, 2010 at 5:22 PM

    A-225
    B-205
    C-skill work with bar

    Part 2
    All wallballs unbroken
    3 unbroken sets of pullups, then 14, 15

    ReplyDelete
  32. Casey S.December 30, 2010 at 5:26 PM

    Part1:
    BS 135-3x3..Felt pretty easy I suspect my 1RM has gone up a bit, since I did do 15reps at 155 at a comp. the weekend before last.
    FS 110-3x3...Felt good!
    OHS 95 3x3...not 80% my shoulders were not having this today so I stayed decently light on these.

    Part 2:
    All wallballs unbroken and did strict pull-ups (def.broken)since my shoulders have been bothering me lately (rotator cuff issues), plus I need to build those bad boys up again! Had a fellow trainer work on my shoulders for a while, which made them feel a lot looser and better. Gotta keep up the mobility for my internal rotation problems! I surprisingly feel awesome for 3hard days of WODs though...esp. since this this my first week of your programming, like it so far!

    ReplyDelete
  33. slow jerfDecember 30, 2010 at 5:27 PM

    Part 1:

    BS- 295
    FS- 225
    OHS- 155 (70%. afraid of dropping weight at globo.)

    Part II tomorrow.

    ReplyDelete
  34. Brent MaierDecember 30, 2010 at 6:13 PM

    39/6'2"/202

    BS: 132kg
    FS: 120kg
    OHS: 88kg

    WB/PU's: All WB were 30# @ 10' and unbroken. Modified PU's to a 25 rep complex. After first round of WB, I thought it was a mistake and almost dropped to 20# but stuck it out.

    OHS felt very heavy and uncomfortable the first set but 3rd round was easy because I was committing to the movement much better. Post WO with external db rotations. Shoulders smoked!

    ReplyDelete
  35. AnonymousDecember 30, 2010 at 6:17 PM

    This is Nate.

    Calves are RIDICULOUSLY sore. Had a back injury a couple weeks back doing squats so I kept it light:

    315/275/205

    All reps done slow, controlled and deep.

    Part 2:

    Wallballs unbroken. Pull-ups unbroken first 3 sets. 23 on the 4th set and 17 on the 5th. My grip gave out, the pull felt good.

    ReplyDelete
  36. Pete @ CFNDecember 30, 2010 at 6:34 PM

    A. 260
    B. 225
    C. 160, 135×2

    Then 3 rounds unbroken

    ReplyDelete
  37. AJ MooreDecember 30, 2010 at 6:51 PM

    A 340 HBBS
    B 290
    C 225

    part 2 all unbroken

    ReplyDelete
  38. StacyJDecember 30, 2010 at 6:54 PM

    Strength work: 170#/145#/115#
    -mmmmm strength work, felt really good, had to REALLY warm-up calves & feet wow
    -high bar back sqt

    Wallball/Chin-ups: 14# ball, first 2 rds WB UB, chin-ups....yeah, I'm working on this.
    - noticed on this that I need to watch my breathing

    Got back on the climbing wall after a few years. :) Looking forward to climbing more often.

    ReplyDelete
  39. Nathan H.December 30, 2010 at 8:20 PM

    Run from yesterday completed.

    ReplyDelete
  40. david83December 30, 2010 at 8:37 PM

    Hi Everyone
    sorry havent been posting was on vacation in the states. Today was not a good day, sleep, stress and food all off. Need to get back focused. Pissed at myself

    part one
    325
    245
    205- could only do one set, shoulder was not liking this at all!

    3 hour rest
    part two - only did four sets, enery low
    four sets unbroken for wall balls
    pull-ups-only two sets unbroken then 14, 10

    good scores out there, tomorrow is a new day.
    cheers

    d

    ReplyDelete
  41. Stephen B.December 30, 2010 at 8:43 PM

    Last Saturday WOD:

    FS/PP/THR.:140/145/150/155(f on 2nd thruster)/155 (f on 4th PP)...grip smoked

    chins:UBx5

    +

    1 thruster every 30 sec: 145/150/155/160/165/170/175/180/185(f)/185/
    190/195(f)/195(f)/175x7
    ...missed the 30 sec mark a few times resetting weights after a fail...should have worked up to a challenging weight and stayed there...will know for next time

    no part 2...might get at it tomorrow cuz I'd like to run

    ReplyDelete
  42. JHoDecember 30, 2010 at 9:20 PM

    BS-135: 3/3/3
    FS-112: 3/3/3
    OHS-96 1/0/3

    Too long since last heavy OHS. Felt off balance today.Working on too little sleep as well.

    Wall Ball and Pull ups all unbroken.

    ReplyDelete
  43. Julian CruzDecember 30, 2010 at 9:29 PM

    training from Dec 28:

    Part 1: 14:06
    Conditioning is off should have been faster. A lot of time was wasted on transition.

    Part 2: 203 reps

    ReplyDelete
  44. AnonymousDecember 30, 2010 at 9:50 PM

    Getting caught up posting

    Part 2 from Tuesday:

    Either 286 or 321 reps (9 or 10 rounds plus 16 reps) - Straight sucked. Muscle failure came fast

    Wedensday:

    - Made it 4 miles during intervals. Very difficult.

    Marathon estimation approx 3.5-3.9 hours.

    Thursday

    Part 1:

    Squats - 340#
    Front Squats - 295#
    OH Squats - 225#

    - High bar BS and A2A throughout
    - Felt strong/good
    - Played with Kettlebells and Bands

    Part 2:

    Dinner and open presents with the family. Wonderful times.

    ReplyDelete
  45. Heavy EvyDecember 30, 2010 at 10:23 PM

    1hr skate in -17C with the boy, windchill needed to f-off!

    Part 1.
    A. 286
    B. 253
    C. 177
    Read it as 80% of 1rm, so I based it off my last 1rms. High Bar, ass to grass for all.

    15min rest

    Part 2: Unbroken, 20#/10'

    Much needed Chiro tommorow.

    ReplyDelete
  46. Heavy EvyDecember 30, 2010 at 10:28 PM

    @Garage,
    After those deadlifts on tuesday, I honestly didn't think I was going to get another wod in this week as my lower back was trashed, but I spent a bunch of time sitting on the lax ball, worked the glutes/hammies doing the leg pumping mwod stuff, and it definately helped me get out of bed easier this morning.

    ReplyDelete
  47. Ross BlakeDecember 31, 2010 at 12:11 AM

    part 2.

    subbed barbell thruster @ 20kg

    Set 1, 2,3,4: UB/UB
    Set 5: 15,15/11,9,5

    will implement unbroken rules next phase. still building into this volume.

    ReplyDelete
  48. Vadim DarchinovDecember 31, 2010 at 12:39 AM

    Happy New Year,dear friends!

    ReplyDelete
  49. Vadim DarchinovDecember 31, 2010 at 12:42 AM

    Happy New Year!
    Good trainings and best results!
    A lot of PR's!:)))

    ReplyDelete
  50. ChrisDecember 31, 2010 at 4:13 AM

    Hi,

    I have looked at the Calgary Crossfit Site and have been trying to workout what the differences are between the 2 programs. The OPT site is obviously split into 2 sessions and there seems to be more lifting and strength work. Can I presume that the OPT Site is for the more advanced trainer? I like the look of the OPT Routines but cannot afford that amount of time, how would anyine suggest I combined the 2 into 1 session without burning out. Thanks Chris

    ReplyDelete
  51. unitDecember 31, 2010 at 4:18 AM

    marathon
    ~3.5 hrs (8:00/mi)... guestimate...

    ~gm2

    ReplyDelete
  52. jerfDecember 31, 2010 at 9:01 AM

    Part 2: (subbed 45# thruster for wallball)

    1-UB
    2-UB
    3-UB
    4-20/10, UB
    5-15/15, UB

    External rotation work. Trying to fix my Jersey Shore shoulders.

    ReplyDelete
  53. Jared-CF RedlineDecember 31, 2010 at 10:42 AM

    A. 205
    B. 165
    C. 155(3), 145(3),145(3)

    felt like i had no midline stabilization on ohs.

    ReplyDelete
  54. AnonymousDecember 31, 2010 at 11:16 AM

    35/5-10/170

    BS 195#
    FS 155#
    OHS 135#

    Couplet: first 4 rounds unbroken. Last round wall balls broken into 16+14. Pullups 13+8+4

    Horribly painful forearms. Tried to stay true to prescribed rest but I know I snuck in extra seconds.

    Happy New Year to all of you. Be safe this weekend Dawgs.

    ReplyDelete
  55. B RottDecember 31, 2010 at 12:11 PM

    BS 300
    FS 245
    OHS 175

    wall ball and pullups unbroken

    ReplyDelete
  56. DeeJayDecember 31, 2010 at 12:21 PM

    atta boy Bill T!

    ReplyDelete
  57. AnonymousDecember 31, 2010 at 12:49 PM

    Nate again...

    2 min rest between part 1 and 2...had no time to split them up. didn't really affect me cause it was my grip that gave out anyways.

    nice job unit! got me by 10 reps! and steve, if you hit 10+16 that's nasty! well 9+16's great too so either way nice work!

    now to make sure i'm hydrated for tomorrow after tonight...

    ReplyDelete
  58. Nathan H.December 31, 2010 at 2:47 PM

    BS: 335
    FS: 300
    OHS: 250

    WB/PU
    First 4 rounds unb
    5th round 20Wbs + 15PU (kept 20 sec rest b/t)
    smoked the shit out of me.
    HR was up to 179. Dying. WBs are horrible for me, but exactly what I need. Love it!

    ReplyDelete
  59. Jeff @CF RedlineDecember 31, 2010 at 3:42 PM

    Part 1:

    BS - 250#
    FS - 210#
    OHS - 145#

    10 min rest

    Part 2: 5 rds
    30 unbroken wall balls
    25 unbroken chin ups

    All 5 sets unbroken, except I accidentally dropped the ball on set #5 at the 26th rep

    ReplyDelete
  60. SteveDecember 31, 2010 at 3:45 PM

    From Dec 24

    Power Clean: 105kg
    Row: 1:29.0

    PC/BS = 66%
    WATTS/BWT = 2.6

    * Felt really slow today had no explosion on the PC.

    ReplyDelete
  61. LarsDecember 31, 2010 at 4:21 PM

    Had a few minutes today so did 3 sets of Part 2.

    3x

    WB x 30 UB
    Pullups x 25 UB

    Wow, does that ever burn after the 3rd set my forearms were toast!

    ReplyDelete
  62. RichJDecember 31, 2010 at 7:15 PM

    Part 2 - 5 rds complete / broke on last set on wall ball @ 17 (used 30lb med ball)

    ReplyDelete
  63. Eric MontgomeryDecember 31, 2010 at 7:44 PM

    A. 286x3x3
    B. 198x3x3
    C. 132x3x3

    All fairly easy.

    Part 2--cut to 2 rounds, still easing back into this whole OPT thing. All unbroken, 1:59 per round including 20s rest. COVP on pullups.

    ReplyDelete
  64. Stephen B.December 31, 2010 at 8:31 PM

    Dec. 26th workout:

    Part 1:
    A. 12 sets of 2 complete @ 255#
    B. ring hspu ladder: subbed regular hspu off 1 3" (45#) plate under each hand...complete...all strict
    C. didn't do...no ghd machine
    D1. front leaning rest: complete x 4
    D2. no ghd...subbed weighted sit-ups (25#kb) at tempo...complete x 4

    rest 5 min

    Part 2:
    airdyne: all sets complete...was on an old airdyne with no working display so couldn't track cals...the 90% efforts hurt! love that machine

    been bouncin around gyms lately given all the odd hours due to the holiday season...bit of a pain in the ass, but like workin out in different places...gonna get some rest and marble slab ice cream tomorrow

    Happy new year DAWGS!

    ReplyDelete
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