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| dead in Austria, alive and kicking in North America; Ali Loach - my X-mas future ghost. |
Programmer - CJ Martin - OPT CCP Coach - Invictus Principal
fri, jan 7, 2011
Programmer - CJ Martin - OPT CCP Coach - Invictus Principal
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14 comments:
'Dead in Austria', that's frickin' hilarious. You need to host a CCP there!
Yesterday...
Wod 1 with AJ, Michelle Benedict, Austin Malleolo, James Hobart, and Spencer Hendel:
For time:
800m run
Then 5 rounds of:
6 squat snatches @145/105
12 c2b pull-ups
Then 30 cal row
Cant remember the times but Results were:
AJ 1st, Austin 2nd, myself 3rd, James 4th, Spencer 5th and Michelle 6th.
Team OPT won that wod any way you look at it.
Second one was a team wod:
150 hip extenstion (commonly referred to as back extensions) buy-in
Then between the 3 team members with only 1 person working at each station at a time:
100 wallballs with a 30lb slam ball to 11 ft
15 prowler pushes 50m with 90lbs
30 hill runs with a 60lb sandbag (about 20m both ways and steep)
I hit all the wallballs while AJ and Michelle worked on the other two then once I finished I joined them. We finished 17 seconds behind them...they got beat on this although the time doesnt show it simply because if they had had a female to match ours we would have won.
Regardless, tons of fun, high volume, and great competing for Team OPT.
forgot, this and the previous comment are from Nate.
nate again...
for the record, I suck at c2b pull-ups.
26/m/146
yesterdays results
1: 29+20,8,60
2: 24,9,44
3: 25,8,50
4: 22,8,56
5: 22,8,46
total: 439
Grip was the limiting factor on swings.
35g pro/ 35g fat(no carbs)
Rock on Team OPT!!! I have hometown/state/blog advantage with cheering you all on. Keep it up!
Bottom line: Michelle, you freakin' rock girl!
Flying home tomorrow so did a WOD today
Morning: Practice Double Unders
PM: Annie 50-40-30-20-10 DU/Situps Time: 6:44
Rest 10 minutes
Reverse Annie 10-50 DU/SU Time: 5:45
Still struggling to string long sets of DU together. Rhythm felt off, situps anchored with feet slightly elevated
Strength:
Back Squat;
Set 1 @ 107kg x 5
Set 2 @ 121kg x 3
Set 3 @ 137kg x 1+ (+6)
Bench Press;
Set 1 @ 85kg x 5
Set 2 @ 96kg x 3
Set 3 @ 107kg x 1+ (+4)
From Dec 30th
5 sets
30 UB Wall Ball
25 UB Pull ups
Wall Ball: All sets unbroken.
Pull Ups: All sets unbroken.
I really don't like that picture.
Finnally caught up:
Wed done Thursday night:
Mu's 5 sets only got 2 reps, wasn't fully warmed up.
Challenging HSPU done to 6" depth, could have been a bit deeper failed an extra rep at 12" basically sticking point of my press on the way up.
6min 5GHR,3Lpus 9rnds
200lunges completed.
Thur done Friday.
75#DBS 29,27x4, all UB
BpusRings 9,8,8,7,7
Dus 70,60,60,57,50
total reps: 473
Plus Bonus Score: 573
36g pro,40g carb
Time to start working on my double unders again as I'm really not happy with them lately.
From Wed Jan 5th
No MUs. Subbed with 3 PUs 3 ring dips for each muscle up.
HSPU: all done as kipping HSPU which for me was exciting since I'd been doing them on bands before.
In 6 mins 4 rnds PUs were modified with knees in.
200 walking lunges completed in 8:12. Ouch. We will see if my butt is lunge proof. Its not feeling that way at the moment.
Thursday, Jan 6, 2011 WOD rx
1. 20/7/70 (97)
2. 18/6/52 (76)
3. 17/3/60 (80)
4. 15/5/54 (74)
5. 20/3/64 (87)
total 414
2pood is feels pretty heavy for me. Bar just beyond 12" reach.
pwo: 1 heaping scoop of Refuel
Austria...well G'day mate! Let's put another shrimp on the barby.
Nice work Nate, AJ and Michelle. The dirty south has some heavy hitters and you guys are at the top of that food chain. The games will be fun to watch this year.
Jan. 1 workout
CGBP: 265#
+
Flight simulator: 7:53 rx'd (previous 8:14 rx'd)...missed 1st rep of the WOD. Ha! Otherwise, no misses.
PC/BP: 235/265
Notes: PR on cgbp @ 16" is 285# so I'm not real happy with today's number. Flight simulator felt great and I felt focused during the workout.
Hell ya team opt. You guys are an inspiration, keep up the great work!!
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