tues, jan 25, 2011

thinking about why you're doing what you're doing is a good thing

TRAINING:

A. Squat Clean - 3,3,3,3,3; rest 3 min
(only last 2 sets of 3 are challenging - work on tight out of bottom)
+
5 sets:
7 heavy front squat
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100%
walk rest 5 min actively

post loads and times/set to comments as well as loads used for FS
double wed, single thurs - training
test on saturday
double training on sunday

88 comments:

  1. Rower is across the gym from free weights, so seeing the 0 second rest I doubt I'm going to get the correct response going from one to the other....how do we feel about box jumps or double unders for a sub for rowing? Or just suck it up and run on over there?

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  2. Was going to get back at it tommorow, but I don't know how to sub this with my lower back still not 100%. Getting closer though, eating f-ing bees. Lungs need a gasser regardless, somethings getting done.

    Hydro-therapy seems to be helping.

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  3. Angelo,
    Roll the rower to the weights, and pull a "f" finger out of your pocket if anyone has a problem with it........thats what I'd do.

    Just make sure you roll it back, otherwise you get the "f" finger.

    ReplyDelete
  4. A: 60,70,80,90,92 (2)
    2 sets with 70kg
    3 hour rest (it is called work!)
    then 3 sets with 75kg

    Didn't stick it at the bottom for the last squat clean, got too low and have no capacity right now to get up again.

    the 5 sets was actually good. I never really got into the lactic levels but was puffed after the row.


    Soren

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  5. A. 115, 125, 135, 155, 165 (2)
    +
    All sets with 125# FS
    1:23, 1:28, 1:30, 1:30, 1:32

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  6. A. 165,185,195,205,215

    165,175,185x3
    1:18,1:17,1:17,1:18,1:25

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  7. A: 63,73,83,93,123#

    So Proud of my legs today, they were ready to squat! Even like doing front squats haha! Very Solid today, good speed under the bar and solid squats coming up! Maybe I could have done 123 for 3 last week!

    B: picked 93# Wanted to be able to stay unbroken but still be heavy and not take 30sec. to stand one up! Very happy with my squats on this one they kicked ass! Maybe I woln't struggle with 6squat clean in a row at 95 anymore!

    1:40/1:40/1:38/1:44/1:38
    Had problems getting into the rower on the 4th one, feet got stuck. I did catch myself starting to slow down on the row after like 125ish m...really tried to make myself push after I nrealized I did that!

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  8. a. 135, 155, 165, 175, 185
    b. set 1, 155, set 2-5 175

    1:48, 1:46, 1:47, 1:48, 2:12

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  9. A. 90,95,100,105,115(f on 3rd)

    B. 264x7 for all
    The rest felt fast all rounds around 1:30-1:40

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  10. james,
    just wanted to say thank you again for your time this weekend, opened my eyes pretty wide in such a short time. good luck everyone going into sectional.

    brian

    ReplyDelete
  11. Gord
    squat clean...152/172/182/187/192
    Triplet-4 rounds only ran out of time
    f. squat187#(broke into 2,2,2,1)
    2:45/2:35/2:42/2:40

    Tag
    Sq. Clean-152/167/172/177/182(2)
    +
    Fr. squat 162#
    2:30/2:29/2:32/2:24/2:15

    ReplyDelete
  12. 185,205,225,235,240

    Triplet: 225x7,225x7,230x7
    times: 1:26,1:28,1:46

    stopped after 3 sets. building back up to full rx'd.

    ReplyDelete
  13. 205, 215, 225, 245, 250lbs.
    +
    225 for all 5 sets
    times were between 1:30 and 1:40... didn't mark down exact times. I was briefly interrupted during the 4th set though... so that was at least 2 mins.

    ReplyDelete
  14. Traveling and had to work out in my hotel room.

    For time:
    80 air squats
    10 handstand push ups
    60 air squats
    20 handstand push ups
    40 air squats
    30 handstand push ups
    20 air squats

    11:44

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  15. A. 185,225,245,265,276

    5 sets complete
    265lb - FS

    Tried to move AFAP but recovering from pnuemonia, lung capacity took a big hit and struggled thru 4 and 5.
    Walked stairs for rest

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  16. James,
    Thanks to your and your bro for everything. Looking forward to implementing all things learned, both as coach and athlete. Happy b day, buddy.

    ReplyDelete
  17. double under work before

    a. 65, 85, 95, 115, 135
    115 for front squat

    only fit in 3 sets
    1:54, 1:45, 1:54 were my times

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  18. A: 85kg/90kg/95kg/100kg/105kg
    FS: 100kgx5x7
    Times: 1:28/1:31/1:35/1:36/1:39

    ReplyDelete
  19. SC 135,155,175,190,200(2) (15#PR)
    Triplet @ 185#FS
    1:29,1:28,1:25,1:26,1:28

    Pumped about Squat clean. Prev 1RM, 185#.
    Thanks James for the tip you gave me at the Big Dawg comp 2 weeks ago. It's really helping extension. Happy B-day young fella!!
    Stoked about reaching the 200# milestone. Had the 3rd rep to my shoulders but lost my balance out the back door.

    Still buzzing. zzzzzzzzzzzz!!!

    ReplyDelete
  20. Hello everyone and Happppppy Birthday james ( just read that, had no idea) have a great day and hopefully you get a bit slower with age. ;)
    part one;
    205
    225
    230
    240
    250- 2 missed one

    part two- went a little to heavy and totally had to have a " one on one" with myself to do the last set
    all sets 235 -7 reps
    1:34
    1:31
    1:46
    1:50
    1:45

    thanks d

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  21. A. 90kg, 95kg, 95kg, 100kg, 105kg

    B. 205 on the FS, row times were :30 to :34. The squats were pretty heavy coming off the cleans; I think round times were from 1:30 to 2:00.

    ReplyDelete
  22. A. 155,165,175,185,195

    B. @135. 1:07,1:06, 1:09, 1:09, 1:09

    row splits 27.7, 26.2, 28.8, 28.9, 28.8

    slight head ache after round 4 and 5. dehydrated?

    ReplyDelete
  23. Results:
    A. 135, 185, 195, 205, 215
    B. 205lbs used all sets were done in 1:20 except for the third that was 1:23 sec

    ReplyDelete
  24. HAPPY BIRTHDAY COACH!

    A: 135,145,155#. Cut it short, trying to fix some things but won't get help on it til tomorrow. Will re do.

    1: 1.32, 1:28, 1:38, missed start button, 1:58
    - 155#, 165#x4
    first 3 sets were done on airdyne to 15 cals. Man those took everything from the quads, made me go to my "happy place"
    - last 2 sets were with rower, tough to get into it but much easier on body compared to airdyne. That shit sucks.
    - airdyne was 20m, rower was 40m away from rack

    ReplyDelete
  25. 135,185,225,245,255
    205 on front squat
    1:09,1:07,1:09,1:12,1:18

    ReplyDelete
  26. M/28/146#

    Squat clean - 135#, 150, 160, 185, 200
    +
    5 Rds - 1:25, 1:35, 1:45, 1:55, 1:50
    **Used 205# for all sets of FS

    Forgot to reset the rower each time so times should've been a few sec faster. 205# for the FS was just right.

    ReplyDelete
  27. Trying to run with the pack again for a bit.

    A. 185, 205, 225, 245, 265
    B. 3 sets @ 225: 1:18, 1:22, 1:18
    Ran out of time.

    Got to see Dr. Randy Gregg yesterday. He wasn't willing to give me any of his 5 Stanley Cup rings or any of his family's Olympic medals, but he was willing to give me the gift of surgery. Apparently I actually tore my labrum 8 years ago and it has been misdiagnosed since, the 3 partial tears were recent and just put it over the top. No competing this year, but I will have a functional stable shoulder. So happy and excited.

    ReplyDelete
  28. A. 95, 105, 110, 115, 120
    super happy with these, i haven't squat cleaned too often but felt good!

    B. use 100# for FS
    1:49, 1:51, 1:46, 1:49, 1:47
    felt good..all I could think during rest was I hope this lactate clears out of my legs!!

    ReplyDelete
  29. A. 165/185/195/205/215 (f-3)

    1:38/1:38/1:40/1:40/1:41
    225 x 5

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  30. SC's

    185, 195, 205, 225, 235

    FS loads

    185, 190, 195, 200, 205, 210, 215

    Squat cleans felt stronger each set, and could have gone heavier.

    FS were fast and UB. I tried to pick a weight were I wouldn't be taking too long to do it and I could work on speed.

    The burpees and the row were pretty rough after the FS'. Hips felt tired.

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  31. A. 155, 160, 165, 180, 190

    145, 145, 135, 135, 135 for FS loads.

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  32. This is Nate.

    Did Again Faster wod 15 today. Felt good. Should have pushed harder but the set-up for the wod was interesting and I wasn't sure how the movements would compound; turns out they didn't really which left me plenty in the tank. Fun nonetheless. Representing Team OPT!!

    May do the squat cleans in a bit depending on how I feel.

    Happy birthday Coach!!! Looking forward to seeing you at the GG!

    ReplyDelete
  33. happy birthday coach!

    First day back after three days of the flu. should have taken it easy but was excited to get back. Tweaked my knee on last set of front squat hopefully nothing serious.

    A.180,190,200,210,220(2)
    +
    FS:185,195,205,205,215(4)
    Burpees started to get slow on 3rd set.

    ReplyDelete
  34. Happy birthday coach!
    some more ben and jerrys tonight? ha

    A. 155 175 185 200 215
    +
    175 for all sets
    weird, i didnt time sets but i timed the rows
    :30 :27 :28 :27 :28
    not sure why i did that

    ReplyDelete
  35. A. 135, 155, 175, 195, 215
    Part 2: 205# FS for all sets. Times: 1:17, 1:18, 1:17, 1:16, 1:16

    ReplyDelete
  36. SC 85, 90, 95, 105, 112
    3rd rep on last two sets was a grinder

    set-FS/row/total time
    1-85/30.5/1:21
    2-85/30.0/1:20
    3-88/29.6/1:23
    4-88/30.5/1:21
    5-90/28.4/1:20

    2x8 Trap 3 15#db
    2x8 Ext Rot 20#db

    Awesome seminar this weekend in CT. I learned a crap ton. I have already started testing. Thank you.

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  37. 60x3x2,65x3,70x3,75x2
    75kg is my current 1rm!

    set 1. 60kg
    set 2. 60kg
    set 3. 62.5kg
    set 4. 65kg
    Set 5. 65kg

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  38. 48/183

    A. 60, 70, 80, 91, 95kg

    B. Only time and energy for 3 sets.

    91kg, 1:43
    91kg, 1:37
    91kg, 1:37

    ReplyDelete
  39. Did what my man heavy told me too, good suggestion bro.

    185, 205, 215, 225, 235#(2)

    205# 1:19, 225#(4 sets) 1:29, 1:25, 1:29, 1:32

    Way harder than expected...set 5 fronnt squats were almost too much...incredibly painful. Knee tendonitis is pissed off at me now.

    ReplyDelete
  40. A. 220-240-265-285-300
    +
    FS - 100kg
    1:15-1:20-1:20-1:23-1:27

    Clean triple video - http://www.facebook.com/profile.php?id=513209270#!/video/video.php?v=10150091257819271&comments

    ReplyDelete
  41. Part 1:

    235, 245, 255, 265, 275#
    - Felt very solid
    - Haven't felt that good with cleans since hurting back

    Part 2:

    FS - 275#

    All rounds between 1:38-1:52

    - Each part was hard in its own way
    - Fun way to mix it up

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  42. Great job today, Nate!!

    Heavy, take your time bro. Injuries are no fun, but it's not worth prolonging them!

    ReplyDelete
  43. 27/m/147

    A: 145/155/165/175/185

    B: 1:33 @170/1:31 @170/1:41 @180/ 1:50 @180(only did 4 sets knee started to bother me)

    ReplyDelete
  44. 95, 115, 135, 155, 185; all unbroken
    +
    1:17, 1:17, 1:16, 1:16, 1:23; all at 135

    ReplyDelete
  45. SC 135, 165, 185, 200, 210

    FS @185#
    1:33, 1:35, 1:37, 1:38, 1:36

    Happy Birthday James

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  46. A: 185, 205, 225
    1:26
    1:31
    1:39
    1:40
    Used 185# for F. Sq. Only rested 3 minutes between and only did 4 rounds due to time. Felt alright. Would have liked to do more cleans but no time.

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  47. Squat Cleans:
    185 / 195 / 205 / 225 / 225

    Part 2:
    195# / 1:30
    195# / 1:27
    195# / 1:40
    195# / 1:41
    195# / 1:40

    My legs were shaking after round five like a dog shitting razor blades.

    Another day with some really impressive numbers from you guys!

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  48. A- 155,175,195,205,215

    1:14(155),1:08(155),1:14(185)

    Cut to 3 sets, time constrained

    ReplyDelete
  49. A. 135,140,145,165,190(1)failed(2)

    5 sets:
    1:35 @ 185
    1:39 @ 175
    1:27 " "
    1:27 " "
    1:25 " "

    ReplyDelete
  50. 185, 195, 205, 215, 225

    205, 215, 220, 220, 220

    times-1:45, 1:35, 1:47, 1:45, 1:48

    Still trying to figure out intensity on sets. I have decided to quit my type 1 diabetes. Insulin levels are cut in half, but I am still dropping a few hours after workouts. Any suggestions?

    ReplyDelete
  51. squat clean (kg) 70, 77, 82, 87, 95
    +
    fs 80kg, 85kgx4 sets
    rest 0 sec
    25 burpees (gym to busy to wheel rower over from across the room...)

    1:17, 1:19, 1:22, 1:33, 1:31

    ReplyDelete
  52. worked up to 275 in clean, called it after that.
    was bed-ridden all day yesterday due to something going around these parts.

    ReplyDelete
  53. A. 85,95,105,115,125
    +
    All five sets done at 95#s
    1:36/1:31/1:41/1:49/1:47

    ReplyDelete
  54. 135lbs, 155lbs, 165lbs, 185lbs, 205lbs

    195 front squat
    1:25
    1:25
    1:32
    1:26
    1:29

    ReplyDelete
  55. 39/6'2"/200

    A FS Clean: 100, 105, 110, 115, 120kg (264#)
    B FS: All 100kg (220#)
    Times: 1:03, 1:06, 1:07, 1:12, 1:19

    Followed your lead on the FS DJ. Still dealing with that kink in my back. Being passive with it isnt helping, moving to an agressive rehab with stretching and mobility drills over the next few weeks. Had to keep chest cavity full on FS to keep pain at bay tonight.

    ReplyDelete
  56. Squat Cleans: 135,185x2,225

    Part 2: 1:08, 1:07, 1:11, 1:10, 1:13--worked at 205 Front Squat

    ReplyDelete
  57. Happy Birthday Coach!!!

    It was great working out w/ my bro over the last 5 days.

    SC - 185,195,205,215,225
    *felt heavy today

    5 sets:
    185 FS - 1:15
    190 FS - 1:19
    195 FS - 1:29
    200 FS - 1:27
    205 FS - 1:28

    ReplyDelete
  58. Did MU's from yesterday (on the minute)

    Today's:
    1- 165# 1:31
    2- 175# 1:28
    3- 185# 1:26
    4- 185# 1:31
    5- 185# 1:20

    Bit of a commute to the rower. Sucked it up on the last round and transitioned at 100%. (fasted row split was 26.9)

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  59. A. 95#, 105, 115, 125, 135(pr for 3)

    100#, 105, 155 x 3
    1:26, 1:33, 1:38, 1:40, 1:41
    -damper @ 5

    - really happy with all this after long day and late workout :)

    Coach, registered for your workshop at Garage Games. Looking forward to it, though I'm going to have to bug out early for team comp. Little bummed about the timing. Ah well. Will take what I can get. :)

    ReplyDelete
  60. A. 225, 255, 275, 300, 315 (PR)

    Metcon (subbed SDLHP 135#x15 for row)
    Fs weight/time
    225/1:30
    245/1:11
    255/1:12
    265/1:20
    275/1:28

    ReplyDelete
  61. aaaaand Happy Birthday too!! :)

    ReplyDelete
  62. This comment has been removed by the author.

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  63. Sunday's Part 2:

    -3 muscle ups; rest as needed x 12

    -100 TGU - 1pd/.5pd - not for time

    -240 sec front leaning rest on rings

    (All done as prescribed)

    *Rested 4 Hours*

    Today's Wod:

    A. 115,115,115,135,135
    (Note: I did the squat clean from the hang position to work on my technique.)

    All five sets done at 155#s
    1:40/1:43/1:42/1:33/1:33

    (Sets 2 & 3 I forgot to rest the rower so it cost me some time.)

    ReplyDelete
  64. A. 150x3, 163x3, 176x3, 189x3, 207x3.
    B.
    176lbs/1:24
    185lbs/1:31
    194lbs/1:34
    202lbs/1:37
    207lbs/1:49

    Notes: Slight pause before squat clean rep 3 at 207 but other than that they were all drop, grip, and go. For part B all burpees were pretty quick (except last set) and rows were around a 1:38 500m pace. Front squats got slower as the weight went up, had to take a few more breaths in there.

    ReplyDelete
  65. A. 135, 155, 175, 185, 185

    B. 155# for all sets
    1:27, 1:27, 1:29, 1:32, 1:30

    ReplyDelete
  66. m/33/82kg


    A. 70.5kgx2/84kg/93kg/102kg

    + FS - 79.5kg all sets

    1:20/1:23/1:24/1:23/1:21

    ReplyDelete
  67. A. 185/205/225(2)/225(2)/230(2)
    +
    FS:195/205/215/225/225(6)
    set times between 1:27-1:53 (lost paper with times on it)

    despite screwin up cleans, the weights never felt easier...got under the third rep easily every time (pullin to power clean height)but caught it too far out in the rack (lettin the bar float out during second pull) and dumped it in the bottom. I'll keep workin on this.

    gettin consistent sleep these days and feelin great!

    ReplyDelete
  68. Squat Cleans
    135,155,165,175,190

    Metcon (185# on all sets)
    1:40,1:37,1:41,1:40,1:41

    lk

    ReplyDelete
  69. A. 135,155,185,205,210

    B. 135,155,185X2
    Splits-1:28,1:26,1:27,1:28
    Stopped at four. Happy B-Day Coach. Thank you.

    ReplyDelete
  70. HAPPY BIRTHDAY Mr. OPT! Hope you get all that you've wished for!

    A. 75, 95, 105, 115, 125lbs
    Felt pretty good, easing back into cleans as my wrist starts to feel better. It still aches so still being cautious with it. Dropped each rep from top but reset quickly for each rep.
    +
    FS: 115lbs
    1:21, 1:21, 1:31, 1:39, 1:24

    It was a tush kicker but I was actually pleased to 1) work on moving faster, 2) test my personal 100%s and 3) feel kinda nauseous afterwards :)

    ReplyDelete
  71. A.155/165/175/185/195
    +
    155 f/s

    didn't time it. walked on treadmill for rest.

    ReplyDelete
  72. What?? My last 3 sets of FS on the metcon were 115# not 155#...someday.

    ReplyDelete
  73. F/31/131

    A. Split squat 10-12 reps/leg; 2 minutes rest between legs x 3
    B. 4 sets of 5 GHDSU with 2 minutes rest between sets
    C. Tabata sit-ups

    A. All three sets were 12 reps, both legs at bodyweight
    B. Done
    C. 16-14-13-12-11-11-12-12

    ReplyDelete
  74. Part I 165, 185, 205, 205, 215

    Part II 225# on FS, all sets done in 1:20-1:30, felt really good, great combo of movements

    ReplyDelete
  75. A1. 155,185,205,165,195,215
    A2. All unbroken

    Pm
    16:14

    ReplyDelete
  76. Nice photo - made me laugh because that was me a little while back at the program design module with smoke coming out of my ears. Look forward to the Assessment in Georgia or Calgary with the same smoking effect!

    ReplyDelete
  77. A. (PC) 125#, 135#, 145# (2), 135#, 140#
    B. all sets with 160#
    1:42/1:43/1:46/1:46/1:50

    ReplyDelete
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