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| assessing thorasic mobility - why he might be able to OHS 210# fifteen times |
TRAINING:
as many rounds in 10 min @ 90%:
5 ring dips
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95#
rest 10 min
as many rounds in 5 min @ 90%:
1 rope ascent
10 wall balls - 20/14# to 10ft
post rounds and notes to comments
72 comments:
So my poor thoracic mobility could be part of the reason I have such difficulty with OHS??
Good to know...
This is Nate.
I have a hard time following or knowing these percentages when it comes to metcon style workouts. I want to go as hard as I can, not hold back. It's easier to assess for running or lifting separately, but to go just under, like the 97% effort last week sometime, I just can't seem to grasp or do. And when I work with the NC Crew it definitely always turns into a competition. Just my thoughts...
I second that Nate, I run into the same problem with these prescriptions sometimes. I worry that I might be throttling back too much, sort of like today's rowing, and I don't want to cheat myself or the programming. For tomorrow my goal is to push pretty hard but still stay away from redlining it, realizing that with the comp coming up this weekend we need to be in sharpening mode instead of building.
Nate I know what you mean. I enjoy blasting through MetCons to the point where I'm flat on my back after. Scaling back to 90% will be a challenge in itself.
Training from yesterday:
Did pull ups as ctb
set 1. UB, 1:17, (1:57)
set 2. UB, 1:18, (2:00)
set 3. UB, 1:19, (2:03)
Double under reps:
52-52-50-50-50-50-51-50-50-50
pwo: 50g pro + 44g cho
Off to Mexico for a week, bringing my rings, jump rope, and chuck taylors, and hoping for an internet connection and a gym! And might be able to get the big dawg comp in, but my back could use some rest, so we'll see.
As the locals say sianora suckers!
AMRAP 10min
13 rounds
AMRAP 5 MIN
4
Nate, I know what you are saying. I had to keep telling myself to breathe. The way I tackle it, is I add in a break, water, change song, chalk hands, and take a extra breath in between movements.
I love the same feeling but I also know that being 37, I can't keep doing that every second day.
I find for myself that I HAVE to take those 90% days to have even more appetite for stuff like the squat clean and MU wod.
Soren
AMRAP 10 Min @ 115#: 7 rounds + 5DL
AMRAP 5 Min w/ ring pull-ups: 5 rounds
worked on rope climbs for 5-10 mins, starting to get technique but need more strength. Subbed 5 rings pullups.
everything unbroken, slow and steady. Probably closer to 80% today.
AMRAP1:8+6rnds....started dip at bottom, set the rings up right underneath my armpits and tried that because I tend to get into awful positioning with the bands. Shoulders all hunched forward, and starting each at the bottom forces me to really concentrate on keeping my shoulders back. Hands felt a little tender from yesterday so the HPC's kind of sucked but I'm glad I didn't drop the bar.
AMRAP2: 2+1/2 rope climb
First time ever doing rope climbs, so this was interesting haha. first two were easy and I did those in under a minute, then I got 3/4 up on round 3 and got stuck, tried like 3 or 4 times to get all the way up but kept getting stuck! Was def. fun though!
From 1/9:
A.135#
B.155, 175 and 175# ( had a hard time keeping my shoulders back)
C1. 8 (with 3 abmats), 4 (w/ 2 abmats) and 1/3 (w/ 1 abmat) --- My GOAT [all without rings]
C2.Check
1/11:
AM.
3x3 back Sqt at 160# and 30min of mobility ---working on depth (ATA). Will drop weight next time. I get back pain when I drop too low.
PM.
A.UNB/1.22, UNB/1.24 and UNB/1.28
B.46,38,32,25,26,14,32,36,22,24
**needed to push more on the row.**
AMRAP1) 7 Rounds with a good 10 - 15 second rest between rounds
AMRAP2) 4 Rounds again with rests between rounds.
During the rounds everything was unbroken. Felt good this morning knee is feeling good again, but im going to rest it from dynamic stuff for another week or two. Ice bath again this morning. can really notice a difference in recovery on days when i use the bath compared to the days i dont. WIsh I has a giant ice maker in house!!
What length rope are we going to, 20' or 30'?
I've noticed that a % effort under 100% simply changes the game and makes me a more disciplined athlete (possibly due to age as well, Soren). Holding back to 90%, like in today's workout, will keep me more consistent over the course of the 10 minutes, rather than steadily dropping off towards the end.
I forgot to note that I subbed bar dips for ring dips on the first AMRAP.
Gord
RD/DL/HPC-9 rounds
rope/wallballs-5 rounds
Tag
RD/DL/HPC-7rounds
rope/wallballs
opps forgot Tag's rounds on the couplet
Tag
-rope/wallballs -3 rounds +1 rope climb
What would be a good substitution for the rope climb?
A. 6 rounds (in 5min)
B. 7 rounds (18' rope climbs)
reducing volume for a while.
powell raise: 20lbx10, 25lbx8, 25lbx7
ext. rot: 25lbx10, 30lbx8x2
10 min AMRAP - 10rds + 1 PC (2-3breaths between each movement)
5 min AMRAP - 3rds (20ft, 20ft, 15ft)(used 30lb Med Ball)
Rope climbing is still a work in progress, I need alot of work here...
%'s - are based upon the "feel" on that day...the better you get at knowing your OWN engine and how it runs, the more disciplned (as Steve put it) you become...on a day to day basis
if you have not figured into it yet, "smashing it" over and over each day does not work long term and is "lower order" training
as mentioned in this last OPT CCP assessment module - i believe there are 16 different gears that a CF'er should have and know...once thought as by myself that there is 2 (all out or nothing) has evolved into more...
A. 9 rounds +4 Ring dips
B. 4 rounds + 3 towel/knee ups
Subbed 7 towel/knee chin ups for each rope climb
Part A: AMRAP 10 Min: 8 Rds
Part B: AMRAP 5 Min: 4Rds + 1/2 rope climb
Felt pretty good today, my forearms were tight afterwards.
POW: Cellucore+Refuel
front squat 105x5 130x5 155x5 170x5 195x5 220x5 then did yesterdays
all pull ups unbroken
row times.1:13.9 1:19.5 1:23
then did todays @ about 80%
10min amrap
9rnds
forgot to put in my double unders
55,43,41,55,49,42,31,30,43,52
Part 1: 6 rounds but Power cleaned, not HPC. I can't read.
Part 2: 5 rounds. Major sub - 1 strict muscle up + 10 45# thrusters.
Felt around 85% or so, still pretty drained from my monday session. looking forward to the next 2 off days.
Coach, Do you have any tips on thrusters? have trouble keeping my elbows up in the bottom and wrist always feels pretty destroyed afterwards. All of this is killing the drive into the press. any help is appreciated thank you!
triplet
8 rds plus 5 dips
couplet
3 rds, plus 1 rope climb
to me 90% means "just don't kill yourself to get through...."
i can gage % on the rower pretty ok, b/c it reads an average. running i judge by my 400 time.
my ohs 1rm is 145#
unfortunately i almost weight that much.
AMRAP 10 min:
5 Rings Dips
5 DL - 135#
5 Hang PC - 135#
SCORE = 10 Rounds + 5 Ring Dips
10 Min. Rest
AMRAP 5 min:
1 Rope Climb
10 Wall Balls (20#)
SCORE = 7 Rounds
Felt like I was at 90% throughout...I could've gone a bit harder but not much.
Gym was closed yesterday due to the weather so I am a day behind.
Yesterdays WOD:
UB/ 1:16
UB/ 1:17
UB/ 1:17
forgot my jump rope today and couldn't find one at the gym other than a 2# rope so I did singles with the 2# rope.
51, 51, 54, 50, 45, 51, 50, 55, 49, 51
Worked up to a heavy 5 on back squats
120-130-140-147-152(3)
part 1 13 rounds 4 deads
part 2 4 rounds 1/2 rope climb(sit start, legless, 12 foot rope)
RD/DL/HPC- 13Rds + 3 Ring dips
Rope/WB- 6Rds + 1 rope climb
Felt good today. Took it nice and steady on both and was able to maintain a steady pace. Wasn't too gassed by the end.
26/m/145
Yesterdays Results
PU: UB
Rows: 1:22/1:22.4/1:24.7
DU: 35/27/41/44/43/36/39/34/31/39
total: 333
NW, usually that is an upper back lack of mobility, coupled with tighter internal rotators of the shoulder and weaker ext rotators of the shoulder, test the db ext rot, powell raise and send a vid of reps of 5-7 @ 135# and get it to me
Coach,
Thank you and will do.
Just to clarify:
- Ext rotation and powell raise should be 10% of CGBP correct?
- You want a video of a 135# thruster and sent to you. Post it on here or email?
Thanks again!
Nik
1/10 training
A. 83#
B. 163#
C1. band assist 10,5,5
C2. done
10 rounds
+
3 rounds
First day squatting since surgery, took it easy and felt nice.
part 1
7 rounds + 5 rd, + 5 dl
part 2
3 rounds plus 1 rope ascent sub.
sub=7 towel pu, knee ups.
I can't do the comp wods until Monday so I am following a day behind until then.
yesterdays WOD
chins half strict half kipping all UB
row times 1:15,1:17,1:18
DU's = 38,55,42,40,46,43,44,42,45,40 = 435
used heavy rope
10 min AMRAP: 12rds + 5 ring dips + 1 DL
5 min AMRAP: 7rdd + 4 wall balls
This is only my second OPT workout and I have to say i really like how the programming looks after reviewing some it. I will for sure be doing more of this.
Back on duty today and coaching 30 chatty high school volleyball players tonight. Resting and nursing this lame shoulder.
yesterday (jan 11):
row: 1:13, 1:19, 1:27 (fell off a cliff on last set of chins)
5 min rest
double unders:
51, 51, 51, 46, 45, 51, 34, 51, 32, 51 = 463
@ 90% perceived:
14+5 (splits b/t :30 and :51) last round was :35
rest 10 minutes
6+1 (splits b/t :40 and :55) last round was :48
part 1= 10 easy rounds
part 2 skipped, didnt want to hurt wrist
did du wod from the other day
30 sec du
30 sec rest x 10
score=506
AMRAP 1: 12 rounds
Rest 10 minutes
3 sets of:
20 UB chin ups
rest 20 seconds
10 UB 95lb thrusters
rest 3 minutes
Notes: Also did 2 sets of the 30 on/off double unders, 48 and 42 reps. Felt like 90% the whole way through, felt good. Interested to see how doing 5 wods in 1 day will go on saturday at the invitational.
Thanks steve for the good luck, I'll need it!! Also, awesome job on the af wod again, was great seeing some big dawgs name at the top of the list.
AMRAP 10: 13 rounds+10 reps
AMRAP 5: 3 rounds+8 reps
Towel ripped right when I started the second part, so improvised with using the straps from the rings as a towel. Made it extremely hard to grip.
NW, yes and post it
Part 1. 13 rounds
Actually went about 90% held back a little was tough though.
Part 2. 5 rounds +2 wallball
Rope I used was quite slippery really taxed.my grip.
Coach was just wondering if u could do Nate, Aj, and I a favor. We would love to wear some OPT unbroken shirts at the.garage games.... was wondering if we gave u cash if.u could bring us some..would really appreciate it thx--- Rob Ottesen
12 Rounds
+
4 Rounds (sub 7 towel pull ups for rope climb, my towel ripped to shreds)
Coach,
I'd be interested in getting an unbroken shirt to wear for the garage games as well. Was going to order one but wasn't sure if it would be down here in time. Probably should have thought about it earlier.
F/31/131
as many rounds in 10 min @ 90%:
5 ring dips - Subbed push-ups
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95# - Subbed 65# Snatch
7 rounds + 2 DL
rest 10 min
as many rounds in 5 m
10 min. AMRAP rx'd 11 rounds 14 reps.
5 min. AMRAP rx'd 5 rounds 1 rope climb.
felt good working at a sustainable level rather than going all out
10 min 135lb 8rds
rope climbs 30 wall balls 5 rds
scaled due to shoulder pain: subbed ring push-ups for ring dips. also, started second amrap with wall ball because three of us were going and only had two ropes.
part 1: 13 rds + 1 ring push up
part 2: 5 rounds + 1 wall ball
part 1: 9 rds
part 2: 4 rds + 1 rope climb
Part 1: 10 rounds plus 13 reps
Part 2: 4 complete rounds
Took a rest day today. I needed it
13 rounds
+
5 rounds - subbed towel pulls, no place to hang rope.
90% felt good today...recovered completely in 10 mins.
10 min Amrap: 10 rds+ 5 ring dips+ 5 dl+ 2 hpc
5 min Amrap: 4 rounds+ 1 rope climb
Felt pretty good today, could have gotten a few more rounds if going 100%. I made sure I concentrated on my breathing with every rep and recollecting myself between rounds
This is Nate.
Thanks for all the descriptions of percentage-based efforts! I think I understood it simply by doing it today, if that makes any sense:
Part 1: 17+1 DL
Part 2: 8 even
I went at a fast steady pace all the way through both. I wasn't taxed afterwards and the pace I was holding I felt I could have continued for some time after the set AMRAP time. Something I did to keep a pace was walk from the rings to my bar, use an over/under grip for 4 dl's, drop the bar, then use a hook grip for the fifth dl, then go straight into 5 hpc's. This kept me from pushing too hard or fast. I also used chalk to tick my rounds on the ground, which I never do, but it kept from going 100%.
For the climbs and wallballs I just did 10 straight and went straight into the rope climb each time, but could have gone faster simply by running from the wall ball to the rope and vice versa, and by climbing faster.
Good training. Coach, what are those 16 gears that we should know as cf'ers?
amrap 10 mins
9 rounds
amrap 5 mins
4 rounds
Part 1: 12 rounds rx'd.
Part 2: 5 rounds rx'd (15ft rope climb)
Notes: Part 1 all unb except last two rounds of ring dips and second to last round of hang power cleans. Grip got smoked and slowed me down on rope climb.
took Sunday off after tweaking shoulder attempting 15RM OHS. missed out on yesterday, couldnt make it to the gym.
today:
9 rounds even
+
4 rounds even
nothing pretty that's for sure...
Pre-workout:
5 sets:
1 power snatch + 3 snatch balance + 3 hang squat snatch
3min rest
95,105,115,125,135
10min AMRAP - 13 rounds + 5dips
*Dips were strict
Hang Power Cleans got tough. DL and ring dips were smooth and easy.
10minute rest on airdyne. Lost track of time and had to go so couldn't finish part 2.
Part 1
8 rounds
Did strict dips on the paralletes (no rings).
NO part 2, if I did, I would have missed supper.
sucks without the proper equipment, had to reset properly after each HPC because the bar/weights were making too much noise and apparently noise in a weight room is bad here at OPC.
Also did 40 minutes of PT prior to this, easy circuit of different exercises.
from jan 5th
Muscle Ups:Completed.
HSPU: Completed; on rings 1x 6 min, on 6'' plates 20'' apart head to floor 1 x 6 min
GH Rises/L Pull ups: Completed
Lunges: Completed
amrap 10: 10 + 5dips
amrap 5: 3 + 6wallballs
decided to try the hook grip for all the deadlifts and the HPCs. Felt a little weird at first but got used to it after the 8th round. By then it was numb.
RD+DL+HPC AMRAP (subbed 75lb HP Snatches)
Either 6 or 7 rounds + 5 ring dips (I got confused toward the end)
RC+WB AMRAP (did two 10′ ascents each round)
2 rounds + 2 ascents
amrap 10: 8 + 10
amrap 5: 4 (12 foot climb from floor w/ no legs)
lk
Part 1
AMRAP 10 min - 20 rds
Part 2
AMRAP 5 min - 5 rds
Part 1
12 rounds
Part 2 (subbed 5 towel pullups and 20# DB thrusters)
8 rounds
part 1 - 9 rounds
couldn't get to part 2
12 rds
4 rds
8 Rounds
3 rounds + 1 rope climb (did 2 rope climbs for each "rope climb" on a 10 foot rope starting from a sitting position and using no legs)
part 1 only
14 rounds
recovering from doing ghd thursday. haven't done them since july. abs are unhappily sore, but mobility is back today. didn't really move at all friday besides going to work
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