sun, jan 9, 2011

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:

  1. Garage CrossfitterJanuary 9, 2011 at 7:32 AM

    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.

    ReplyDelete
  2. Garage CrossfitterJanuary 9, 2011 at 7:37 AM

    coach whats the upcoming training schedule for this week?

    ReplyDelete
  3. Brian DeanJanuary 9, 2011 at 7:44 AM

    This comment has been removed by the author.

    ReplyDelete
  4. Brian DeanJanuary 9, 2011 at 7:45 AM

    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

    ReplyDelete
  5. DavidJanuary 9, 2011 at 8:06 AM

    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.

    ReplyDelete
  6. AnonymousJanuary 9, 2011 at 8:37 AM

    this is nate.

    video url for yesterday's test:

    http://vimeo.com/18580364

    ReplyDelete
  7. AnonymousJanuary 9, 2011 at 9:21 AM

    Brian - 1 second down, 2 second pause, lift as fast as possible, 1 second pause. Repeat.

    ReplyDelete
  8. DSC StaffJanuary 9, 2011 at 9:34 AM

    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

    ReplyDelete
  9. NWJanuary 9, 2011 at 9:54 AM

    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

    ReplyDelete
  10. Paul KleinJanuary 9, 2011 at 10:00 AM

    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.

    ReplyDelete
  11. ROBOJanuary 9, 2011 at 10:03 AM

    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.

    ReplyDelete
  12. Brian DeanJanuary 9, 2011 at 10:20 AM

    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

    ReplyDelete
  13. LarsJanuary 9, 2011 at 10:52 AM

    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.

    ReplyDelete
  14. Stephen Flamm @ CSCJanuary 9, 2011 at 10:56 AM

    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.

    ReplyDelete
  15. Paul KleinJanuary 9, 2011 at 11:11 AM

    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.

    ReplyDelete
  16. PTSJanuary 9, 2011 at 11:24 AM

    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.

    ReplyDelete
  17. derbJanuary 9, 2011 at 11:27 AM

    26/m/145

    A: 115
    B: 215/225x2
    C: 8/7/6
    D: Rx

    ReplyDelete
  18. Pete @ CSCJanuary 9, 2011 at 11:28 AM

    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.

    ReplyDelete
  19. Jared-CF RedlineJanuary 9, 2011 at 12:14 PM

    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

    ReplyDelete
  20. RichJJanuary 9, 2011 at 12:34 PM

    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

    ReplyDelete
  21. Laura CF RedlineJanuary 9, 2011 at 12:58 PM

    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.

    ReplyDelete
  22. Kyle FJanuary 9, 2011 at 1:00 PM

    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

    ReplyDelete
  23. Dr LisaJanuary 9, 2011 at 1:02 PM

    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.

    ReplyDelete
  24. Kyle FJanuary 9, 2011 at 1:03 PM

    You know it took you a long time when you surpass the youtube video length limit.

    ReplyDelete
  25. AnonymousJanuary 9, 2011 at 1:04 PM

    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

    ReplyDelete
  26. binJanuary 9, 2011 at 1:11 PM

    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...

    ReplyDelete
  27. NCovino "CFRedline"January 9, 2011 at 1:31 PM

    A)145
    B)275
    C1)4,4,6 on parallettes
    C2)10# plate

    finished up with 10x30sec airdyne sprints/30sec off

    ReplyDelete
  28. AnonymousJanuary 9, 2011 at 2:12 PM

    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…

    ReplyDelete
  29. StacyJJanuary 9, 2011 at 2:15 PM

    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

    ReplyDelete
  30. Angelo FoscoJanuary 9, 2011 at 2:25 PM

    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.

    ReplyDelete
  31. Paul SmithJanuary 9, 2011 at 2:35 PM

    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.

    ReplyDelete
  32. Casey S.January 9, 2011 at 2:41 PM

    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!

    ReplyDelete
  33. Rory HanlinJanuary 9, 2011 at 2:47 PM

    A. Subbed 100lbs DBs, all complete
    B. 405, 455, 475
    C1. Subbed full ROM HSPU, 3, 3, 4
    C2. All complete

    ReplyDelete
  34. Chris DunkinJanuary 9, 2011 at 2:58 PM

    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)

    ReplyDelete
  35. Jesse O'BrienJanuary 9, 2011 at 3:27 PM

    Does anyone know how OPT put the CrossFit benchmarks on the wall? Is that something he did himself or did he buy the typography?

    ReplyDelete
  36. AnonymousJanuary 9, 2011 at 3:29 PM

    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.

    ReplyDelete
  37. BrandonJanuary 9, 2011 at 3:56 PM

    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!

    ReplyDelete
  38. Joel B.January 9, 2011 at 4:16 PM

    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.

    ReplyDelete
  39. crossfitkelJanuary 9, 2011 at 4:34 PM

    This comment has been removed by the author.

    ReplyDelete
  40. crossfitkelJanuary 9, 2011 at 4:37 PM

    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

    ReplyDelete
  41. ryandrew11January 9, 2011 at 4:56 PM

    A. 117
    B. 255
    C. head to stacked 45 and 25 bumper plates, no rings - 5,7,6
    C2. unbroken

    ReplyDelete
  42. Ross Blake (AUS)January 9, 2011 at 5:00 PM

    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

    ReplyDelete
  43. BeckyJanuary 9, 2011 at 5:34 PM

    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

    ReplyDelete
  44. Angelo FoscoJanuary 9, 2011 at 5:53 PM

    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.

    ReplyDelete
  45. Michael McCabeJanuary 9, 2011 at 6:04 PM

    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

    ReplyDelete
  46. AnonymousJanuary 9, 2011 at 6:41 PM

    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.

    ReplyDelete
  47. Brent MaierJanuary 9, 2011 at 7:10 PM

    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.

    ReplyDelete
  48. Stephen B.January 9, 2011 at 7:22 PM

    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.

    ReplyDelete
  49. Nathan H.January 9, 2011 at 7:26 PM

    A: 175
    B: 385, felt good
    C: 6, 6, 2 (had some coaching points on the last set... much 'cleaner' reps)
    D: complete

    ReplyDelete
  50. Brent MaierJanuary 9, 2011 at 7:30 PM

    So I'm sitting down to eat and watching Red Green and Harold teaches Red anger management. hah, I'm feeling better already.

    ReplyDelete
  51. lk5280January 9, 2011 at 7:54 PM

    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

    ReplyDelete
  52. AJ MooreJanuary 9, 2011 at 8:02 PM

    a. 165
    b.405
    c.16-12-9
    d. hurt

    ReplyDelete
  53. SorenJanuary 9, 2011 at 8:03 PM

    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

    ReplyDelete
  54. Heavy EvyJanuary 9, 2011 at 9:25 PM

    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.

    ReplyDelete
  55. SteveJanuary 9, 2011 at 9:36 PM

    McCabe,

    Nice work on the 15RM OHS pr!

    thanks for the props.. double unders were just smooth and fast that day.

    ReplyDelete
  56. SiuJanuary 9, 2011 at 9:53 PM

    A. 80lbs
    B. 135, 155, 165lbs
    C1. subbed 4 sec negatives to ground, (attempted) kipping HSPU: 0, 0, 1
    C2. complete

    ReplyDelete
  57. Ross Blake (AUS)January 9, 2011 at 10:10 PM

    A. 55kg
    B. 130kg,130,140
    C1. 5,2,2 (with bands)
    C2. done

    GHR is finally feeling like butter!

    ReplyDelete
  58. Jon SinclairJanuary 9, 2011 at 11:47 PM

    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

    ReplyDelete
  59. JHoJanuary 10, 2011 at 7:25 AM

    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.

    ReplyDelete
  60. Kyle FJanuary 10, 2011 at 8:32 AM

    A: 160#
    B: 275/295/315
    C1: 5/5/4 (+5" on paralletes)
    C2: As rx'd

    ReplyDelete
  61. LaurenJanuary 10, 2011 at 9:17 AM

    A. 95#s for all
    B. 185
    C. Worked on normal HSPU
    D. unbroken with arms by ears.

    ReplyDelete
  62. NWJanuary 10, 2011 at 9:43 AM

    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

    ReplyDelete
  63. Brent MaierJanuary 10, 2011 at 10:03 AM

    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.

    ReplyDelete
  64. KEWJanuary 10, 2011 at 10:46 AM

    Test from yesterday:

    #95 for 15 OHS
    wod time: 18:28
    absolutely no legs left, ouch!

    BW - 139

    ReplyDelete
  65. Jeff @CF RedlineJanuary 10, 2011 at 12:52 PM

    A. CGBP - 145#
    B. Clean Grip DL - 275#
    C1. Ring HSPU - 6/7/6
    C2. GH Raises - Done as Prescribed

    ReplyDelete
  66. Julian CruzJanuary 10, 2011 at 2:08 PM

    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.

    ReplyDelete
  67. SteveJanuary 10, 2011 at 4:31 PM

    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

    ReplyDelete
  68. BrianCFCLTJanuary 10, 2011 at 5:07 PM

    A 135 x 7 sets, 145 x 1 set.
    B 255, 275, 295
    C1 3, 4, 4
    C2 felt better than the first time

    ReplyDelete
  69. Stephen B.January 10, 2011 at 5:41 PM

    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

    ReplyDelete
  70. Ross Blake (AUS)January 10, 2011 at 6:01 PM

    James. Here's my video for part 2 from saturday. Apologies for the delay.

    http://www.youtube.com/watch?v=eo1Jx1rx8nw

    ReplyDelete
  71. DSC StaffJanuary 10, 2011 at 6:03 PM

    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.

    ReplyDelete
  72. Michael McCabeJanuary 10, 2011 at 6:09 PM

    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

    ReplyDelete
  73. AnonymousJanuary 10, 2011 at 6:18 PM

    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

    ReplyDelete
  74. Laura CF RedlineJanuary 10, 2011 at 6:53 PM

    A. 95#
    B. 195/205/205
    C1. 5/3/2 kipped
    C2. Done

    ReplyDelete
  75. Brian MaierJanuary 10, 2011 at 7:46 PM

    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

    ReplyDelete
  76. B ROTTJanuary 11, 2011 at 7:34 AM

    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

    ReplyDelete
  77. JJL @ CFNJanuary 11, 2011 at 8:20 AM

    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

    ReplyDelete
  78. ChrisJanuary 11, 2011 at 3:40 PM

    First time posting
    A) 165lbs
    B) 295lbs thought it was 2 sec down
    C1)5,4,3 (normal HSPU)
    C2)10,10,10

    ReplyDelete