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| a learning over time - never stop doing; keep talking for sure but NEVER stop doing! |
TRAINING:
A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min
C1. Ring HSPU - amrap x 3; rest 20 sec
C2. GH Raises @ 1010; 10 x 3; rest 3 min
post loads and notes to comments
thanks for the videos
78 comments:
A 140lbx4 sets (dont want to aggravate wrist)
B 275,285,285
C1 3,3,1
C2 good
finding it hard to get full extension on rings, but still a big improvement.
coach whats the upcoming training schedule for this week?
Brian Dean said...
Can anyone tell me when the DL tempo 12X1 begins? Does it begin with the load on the floor? up for 1 sec, pause 2 at the top, explode down, pause at the bottom? Or, does it begin with the load at the thighs with a 1 sec down, 2 sec pause, explode up, and 1 second pause at the top? The second seems to make more sense but I just want to make sure.
Thanks
A. 66kg
B. 133kg
C1. 2,1,1
C2. Done
Tempo was off on the RHSPU but today was the first day I got one. The initial kick ups were ugly, as well as the actual hspu, but it got done.
this is nate.
video url for yesterday's test:
http://vimeo.com/18580364
Brian - 1 second down, 2 second pause, lift as fast as possible, 1 second pause. Repeat.
video from yesterday, if anyone wants a laugh. full snatches after heavy overhead was an 'experience'
http://www.youtube.com/watch?v=_QeaqYK82sk
Result:
OHS - 165lbs x 15
Circuit - 14:39
Power Clean 3x3 @ 150,160,170#
A: 150#, actually felt rather light. Going to get a real 1RM soon, did original on smith in PM on vacation
B: 315#, on tempo. First set felt heavy, next two felt light and explosive
C1: 5,5,4*
C2: Done on back ext machine with 10# plate, then 25# plate x 2
2 sets of
7 HPC light and explosive @ 95#,115#
97% on Airdyne, 13,23. Dunno how it hit 13 but for sure wasn't going that slow.
*No Rings so did extra ROM on 2" plates
Nik
http://www.youtube.com/watch?v=L3aIXk6kkHo
Here is the video for yesterdays tester. Usually posting a video is pretty easy, but for some reason this one fought me all the way. I'm not sure when I lost the end of the workout but it is gone, I only caught a few of the pistols in the second set of 30. This is my first attempt at using a video editor and I may have chopped it out by accident.
A. 175 for all
B. 385 for all
C. 2,3,2
C2. good
I did double overhand for the dead lifts i assume that was correct.
Thanks Anthony. I kinda figured thats how it went.
A - CGBP, 95kg complete
B - 150kg CGDL complete
C1 - 13, 11, 9 RHSPU
C2 - good GH Raises
A. 190x2 - all sets quick + easy
B. 365, 375, 385 - felt heavy, but solid
C1. 3,4,4 - strict (no pull w legs)
C2. 10 UB - tired from yesterday
Hips are a little tired today. Everything felt okay, just a little beaten up.
A. 165
B. 255
C1. 3, 2, 3 w/hands elevated to 45+15 bumpers
C2. Completed
+
DB external rotations, 3 x 8-10/arm @ 25
Played around with ring HSPUs for the first time for 10:00 between B and C. Ended up getting three ugly reps.
A. 160lbs
B. 305, 315, 315
C1. 1, negative only, negative only
C2. Complete
Ring hspus definitely need work.
While I have the video stuff working I posted a video of a recent snatch. If anyone has time to offer some advice, I would appreciate it.
http://www.youtube.com/watch?v=RIdsxpY4zDg
Thanks.
A. 150
B. 275,295, 295
C. 25lb bumpers 1,2,1
C2. unbroken
practiced RHSPU for a bit in warm up.
Does anyone have suggestions for ways to fix an imbalance in pistols? For example I can do left leg easily but right leg is difficult due to pain/inflammation in right knee.
26/m/145
A: 115
B: 215/225x2
C: 8/7/6
D: Rx
A. 155
B. 255
C1. 5, 4, 6
C2. Complete
Previous consecutive ring HSPU was 2. Did shoulder work with ext rot, trap 3, and powell afterward.
A. 125
B. 255
C1 ring hspu 4,3,3
C2 as rx
First time on rings doing hspu. Form felt good on first rep of every set, but then felt like it looked ugly after that.
Good day at the box with big dawg Nick and Laura. Couldn't have asked for better weather too. 75 and sunny
A:close grip BP - 225lbs
B:clean grip DL - 430lbs
**Made a few Mods:
1 mile Run
C1:Stone Cleans (53KG) 10x4
C2:Parlette HSPU AMRAP x 4 (11,11,12,10)***buckle on rings are slipping, so had to modify***
D.GH Raise (complete)
1 mile Run
Test from yesterday Sat Jan 8th
OHS 15RM done at 95#'s
21:35 for the circuit. No CTB, done as regular PUs and the pistols were done to the desired depth but I used a beam for assistance to balance.
No video.
Worked up to 175# OHS and failed. Reset at 155# for test.
195# BWT
Metcon time: 14:05
Part 1
http://www.youtube.com/watch?v=0gqF3csl8Z4
Part 2
http://www.youtube.com/watch?v=xLV7YOQfH5E
Did fridays wod today
30(ub)/9/60
25(ub)/8/60
22(ub)/8/56
22(ub)/7/51
22(ub)/8/55
= 453+100bonus points = 553
for some reason i almost met pukie every single round of kbs damn i think i ate to close to doing this wod it nearly killed me.
I still can't figure out why kbs do not hurt my shoulder yet i still cannot do pullups from full extension unless strict with no kip.
You know it took you a long time when you surpass the youtube video length limit.
A. 185
- Felt very light, and very easy
- Really tried to stress the explosion as much as possible
B. 405
- Confidence in my back is growing
- Felt light and good
C1. 12, 8, 12
- Feet slipped out on second set. Made for an interesting dismount
- Slowly getting the hang of these
C2. Complete, hands in pockets
A 135lb - don't know my 1rm for that exercise, estimated it at 225. Speed was good and easy
B 315lb
C 4,3,4 - no access to rings, completed on bumpers 7" off ground
Just back on opt after a dedicated 4 month oly stint at catalyst athletics in california. Did a meet yesterday and totaled 225kg (97/118) in the 85 class. Happy to be back for a while...
A)145
B)275
C1)4,4,6 on parallettes
C2)10# plate
finished up with 10x30sec airdyne sprints/30sec off
F/31/~131
A. 70#
B. 115-135-145
C1. Working on strength, so I did a 4 sec tempo on the way down with 1.75″ depth and explode up (kip) 3-4-3
C2. All UB
Made an attempt at a HSPU with approx depth of 5.25″…let’s just say amusing…
A. 85# - felt good
B. 185#, 135#, 135#
- I should have clarified on these before I did them, 80% of what? DL, Clean, or 80% of how I'm feeling today? - 185# felt good, then reset thinking % of clean not DL, WAY more explosive, still got some good work done
C1: (head-2-AbMat, strict) 6,4,3
C2: complete w/ arms crossed
A. 175lbs all sets
B. 275#, 325#, 325#(mixed grip)
C. 10, 9, 10
D. Unbroken
Video from yesterdays test:
http://www.vimeo.com/18596780
Video of 10 rep ring hspu:
http://www.youtube.com/watch?v=WrMzs-gh87Q
Notes: Video of 10 ring HSPU was started late, I'm on my way down from my first rep at the beginning. It was the 3rd set of C1. Video of yesterdays test loaded funny on vimeo, can still see depth and things but hard to watch. Video wouldn't upload on youtube because it was over 15 minutes. Bicep very sore after the 40 CTB yesterday...slowed me down quite a bit.
PTS - I have the same problem you do except it's my left knee that is bad.
A: 175
B: 380 x 1 - felt pain in my hamstring so I called it quits on this.
C1*: 7,5,4
C2: Didn't do because of hamstring
* I'm really not sure why I am so week at this. HSPU are one of my strongest movements.
Never could get my video from yesterday to upload.
A: 45# Felt crazy light as the bar should but that is 60% for my little baby triceps.
B: 175,185,195...tempo was tricky for me to remember at first and I didn't realize until now that I NEVER use a clean grip when I DL.Back felt good though.
C: Tried ring HSPU, almost got one couldn't lock it out totally. So I did them on the parallettes with the green band attached to me, I always feel like I'm skydiving all riged up like that. The defecit really made a big difference I might try to do more like that to get better at my strict because continually kipping them will not help that....anyways got 5,7,3
D:Completed and really fun, wanted to do more!
A. Subbed 100lbs DBs, all complete
B. 405, 455, 475
C1. Subbed full ROM HSPU, 3, 3, 4
C2. All complete
A.195x8
B.335,345,365
C1.2,3,4
C2.15,25,40lb db
feeling better each day.
powell raise: 3sets 20lbx10
2sest 80lbkb TGU (wobbly)
Does anyone know how OPT put the CrossFit benchmarks on the wall? Is that something he did himself or did he buy the typography?
A. 2/125 x 8
B. 3/280 x 3
C1. 7, 6 ,6 rings 3.5" off of ground
C2. Subbed good mornings no GHD
10/95, 10/105, 10/105 with chain on bar
Thanks for the words of encouragement from yesterdays WOD.
Lots of good videos and good efforts yesterday.
A. 205
B. 375
C1. 4/5/6
C2. 10 w/35# plate at chest
Legs are tender from yesterday...getting set at the bottom of deads was fun.
Feeling much more confident with Ring HSPU. Now if I could get stronger!
A: 120
B: 255
C1: 4, 4, 3
hspu on parellettes, +3" rom
C2: 10X3
took yesterday off...no sleep night before and family stuff going on. my new approach to try and be smart about things.
A. 70kg (felt really good)
B. 140kg (turned into more of shrug with the 2nd pull)
C1. subbed full ROM HSPU 6,6,5
(shoulders to paralletes)
C2. done with hands at side
A. 117
B. 255
C. head to stacked 45 and 25 bumper plates, no rings - 5,7,6
C2. unbroken
Testing from yesterday
Part 1.
Only managed 65kg(143#) x8
bwt - 167#
had an off day and in hindsight i should have just rested.
http://www.youtube.com/user/B32CrossFit?feature=mhum#p/a/u/0/BbtiQZ-6Ei4
Part 2:
18:50
scaled pistol squats off plyo box
Video to come.. having some technical problems
a. 75
b. 215
c. 0,0,3/4 ( but hey, i got up a little) then 3 sets of 6 reg hspu
d. gh raises, check
Much better video upload of yesterdays tester:
http://www.facebook.com/home.php#!/video/video.php?v=893002179540&comments
Settings set to everyone, so should be able to see it...just need to have fb lol.
tester from 8 jan 2011 (skiing yesterday so couldn't hit it until today)
bwt: 185#
15rm OHS: 160#PR
1 min rest
metcon: 12:20
http://vimeo.com/18603687
apologies for the bad angle and chins are off camera (i promise i'm not just lying down for 3 mins)
some savage ohs and metcons out there dawgs... looking forward to watching some of the tape!
steve howell... 6.5min flight simulator... are you kidding?? nice work brother
This is Nate.
while coaching did mainsite (that's what we use at our gym right now). got 126lb pull-up with reverse grip. did a few ghr's.
A. 195. really wanted to go heavy but stuck with the percentage and explosiveness
B. 365, 415, 415. felt good. havent done heavy deadlifts in over a month till today. when i say heavy i mean more than normal metcon weight. felt good. first tempo dl's.
C. 11, 11, 8. Abmat 1" below ring depth. head to abmat.
D. Did a few at work but did rest of workout at home and didnt have a ghd. also glutes are in knots from something still. just rested 3 min between rhspu amraps.
a: 165#
b: 140kg
c: 6,5,4
d: done
Someone stole my stopwatch mid workout and it put a damper on the workout. When asking around if someone picked it up, I was hoping to see it hanging out of their pocket. Wow, that got under my skin today. Oh well, I'll let karma do it's thing.
Unbroken 2.0
16:16...re-did 2 sets of sq. cleans (rds 5&6. both on rep 4) and 1 set of hspu (came off wall)
No rest
Part 2: (cut to 15 min)
Subbed 7.5 min on rower & 7.5 min on airdyne
Notes: had a hell of time warming up tonight. Felt gassed throughout wod. forgot rule about not resting bar on thighs during sq. cleans. Twice I rested it on my thighs on 4th rep. Don't know what I was thinking. Remembered I couldn't do that, yelled f&$k loudly and re-did reps (was alone in my buddy's gym...phew!) Sq. clean re-dos really took it out of me. Great wod. Harder than it looked.
A: 175
B: 385, felt good
C: 6, 6, 2 (had some coaching points on the last set... much 'cleaner' reps)
D: complete
So I'm sitting down to eat and watching Red Green and Harold teaches Red anger management. hah, I'm feeling better already.
A. 145 all 8
B. 300lbs all 3
C. 0,0,0 on all ring HSPU (question. I started with head on the ground, couldn't get extended today and stuck midway, should I start with arms extended?)
D. Subbed 95lb good mornings for gh
thanks
a. 165
b.405
c.16-12-9
d. hurt
A: 55kg x 2x8
B: 130,135,140kg
C1: Scaled, feet on box, piked position; 9,8,6
C2: Good morning with 40kg
Crazy weekend, will try and do some of the drills later
Soren
Brent,
You get Red Green in the states?!? And you watch it?? Thats hilarious.
Yesterdays tester:
Was short for time, and got 190BW for 10, then had to cut weight big time.
15OHS: 160#(50# pr from last year haha)
Metcon: 14:04 wow I underestimated that, ctbs got me bad.
Forgot camera at gym hopefully its still there in morning and I'll post a vid.
McCabe,
Nice work on the 15RM OHS pr!
thanks for the props.. double unders were just smooth and fast that day.
A. 80lbs
B. 135, 155, 165lbs
C1. subbed 4 sec negatives to ground, (attempted) kipping HSPU: 0, 0, 1
C2. complete
A. 55kg
B. 130kg,130,140
C1. 5,2,2 (with bands)
C2. done
GHR is finally feeling like butter!
Yesterday's wod: (No video)
BW: 69kg
1st attempt: 70 kg - failed on #11
2nd attempt: 60kg - finished 15
- might have something to do with drinking and skiing all weekend. Really wanted that BW for 15 reps though.
Circuit: 14:35
-snatched were hardest, done in singles
A little behind with my posts. I was down in Portland for the nutrition seminar.
Saturday
15 OHS 115 130 145
Harder than I expected. Goal of 160 but after 145 I knew there was no chance.
BW-204#
Metcon: 22:30ish
Video link: http://vimeo.com/18611157
Pistols were murder.
Sunday
Bench 160#
Clean Dead 285#
C1 4,4,3
C2 Moved foot plate forward one notch. Harder than last week but they went well.
A: 160#
B: 275/295/315
C1: 5/5/4 (+5" on paralletes)
C2: As rx'd
A. 95#s for all
B. 185
C. Worked on normal HSPU
D. unbroken with arms by ears.
Am: squat 3x5 @255,265x2
3 hrs rest
Deadlift/du 7 rounds
10 DL @ 225, not 245 left some on table
50 double Unders
Time: 11:21
F'ing PSYCHED. Flew through double Unders, well for me. Had sets of unbroken ones and beat my goal of 2 min per round
HeavyEvy: Heh, yeah, I find it ironic I train with a bunch of Canadians now and started watching it probably close to 14 years ago. I guy I used to work with was a splitting image of Red. It's on public television over here.
Test from yesterday:
#95 for 15 OHS
wod time: 18:28
absolutely no legs left, ouch!
BW - 139
A. CGBP - 145#
B. Clean Grip DL - 275#
C1. Ring HSPU - 6/7/6
C2. GH Raises - Done as Prescribed
A.160
B.305
C1.5,5,4
C2.115x10x3
Deadlift felt really heavy prob from so many attempts at OHS. Subbed goodmorning for C2.
Strength:
Dead Lift;
Set 1 @ 92kg x 5
Set 2 @ 92kg x 5
Set 3 @ 92kg x 5
Press;
Set 1 @ 40kg x 5
Set 2 @ 40kg x 5
Set 3 @ 40kg x 5
From jan 4th
A: 90kg/95kg/100kg
HPC: 70kg x 5 sets
Calories: 15/15/14/14/14
*subbed erg for airdyne
A 135 x 7 sets, 145 x 1 set.
B 255, 275, 295
C1 3, 4, 4
C2 felt better than the first time
Jan.4th WOD:
PC/SJ: 185/205/205...too light...gauged 80% wrong
+
HPC:135/155/165/175/180...all sets fast and ub...last set felt a little slower on HPC, but not much
Airdyne cals:17/16/16/15/14
rest 10 min
Jan.5 wod
MU:3/3/3/3/2/1/3/2
+
HSPU: complete...off 13" parallettes...head to 3" off floor (45# plate)...all strict
+
GHR/L-PU: 6 rounds (6 sets each)
+
200 walking lunges: 7:42...concentrated on perfect form throughout...just the most delicate of knee touches on each rep...haha
James. Here's my video for part 2 from saturday. Apologies for the delay.
http://www.youtube.com/watch?v=eo1Jx1rx8nw
A - 155lbsx8
B - 275,315,345
C1 - Re-aggravated my shoulder on first set, shut it down
C2 - 10x3, fast and easy
Bummed about shoulder problems. I have been doing my ext rotations, powell raises, trap 3, and scap retraction, must have gotten overly optimistic and pushed the issue too soon.
A. 140#
B. 120kg
C1. no rings, off 10cm bumpers: 2, 2, 2
C2. hands at temples
everything felt good and light today except hspu, which are a focus of mine for improvement over the next few months
Shoulder injury seems to be a torn or at very least a very aggravated rotator cuff.
A; 135 for all 8. The tempo caused a little shoulder pain. Worked at keeping shoulder blades back.
B; 255 for all sets. 80% perceived effort.
C1; sub'd weighted chins due to shoulder.
C2; as Rx'd
A. 95#
B. 195/205/205
C1. 5/3/2 kipped
C2. Done
A: 165 X 8
B: 345 X 5
C1: HSPU's - no rings - 9,7,8
C2: GH situps - 3X20 AFAP
Quads still tender from pistols and squat snatches
A: 185X8 sets felt light, explosive
B: 315X3 sets
C1: 5,4,4
C2: done
from yesterday
OHS 145, missed 165 on rep 11 and 12, lost concentration
circuit 14:34
sorry, no video
A. 135
B. 255
10 minutes of ring HSPU. First time trying these, I wasn't able to get any...I think I was starting too far in the hole.
C1. 1, 1, 1 (45 + 15 plates...I think I was more or less finished from the ring HSPU practice
C2. Complete
Then 1×8 @ 3010 ext rot, trap 3, powell with 12.5
First time posting
A) 165lbs
B) 295lbs thought it was 2 sec down
C1)5,4,3 (normal HSPU)
C2)10,10,10
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