tag:blogger.com,1999:blog-955910955820173624.post1444778833514498897..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: sun, dec 26th, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger39125tag:blogger.com,1999:blog-955910955820173624.post-60927891875024405772010-12-28T15:45:58.547-07:002010-12-28T15:45:58.547-07:00all over the place on this WOD
A. 185
B. Couldn&#...all over the place on this WOD<br /><br />A. 185<br />B. Couldn't even do one HSPU today?!?! do negs for deoth<br />C. completed <br />D1. not exactly sure what this was - but attempted what I thought. Not for 45 sec. Then just did some other ring work <br />D2. Completed<br /><br />Part 2<br />I did this on a spinning bike, not the same, but didn't feeling like rowing, which is also not the same, but the best I could do!Laurenhttps://www.blogger.com/profile/11037036537804285310noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-89063735434959922292010-12-27T17:06:35.163-07:002010-12-27T17:06:35.163-07:00A: 3x100, 2x115, 2x117.5, 3x120, 2x125kg.
B: Scal...A: 3x100, 2x115, 2x117.5, 3x120, 2x125kg. <br />B: Scaled to 1-4 ladder. Normal HSPU. This was very much a strength devlpt type stimulus for me. Took around 25 minutes. <br />C: Subbed for Good Mornings with 20kg. <br />D1: All complete. <br />D2. Sub for 12 anchored sit ups AFAP.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-15156234817581437702010-12-27T10:28:46.830-07:002010-12-27T10:28:46.830-07:00Thanks Kent. :)Thanks Kent. :)StacyJhttps://www.blogger.com/profile/12384956567915609372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68619145762002122010-12-26T22:32:14.572-07:002010-12-26T22:32:14.572-07:00@ SJ
If you set up the intervals on your rower, th...@ SJ<br />If you set up the intervals on your rower, then after you are done you can hit rerow, find your workout and then hit the information button to review. Once in you can change the units to find watts, metres, cals/hr etc.<br /><br />Hope that works for you,Kenthttps://www.blogger.com/profile/14857032467882112736noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-90181510927288781222010-12-26T21:55:43.780-07:002010-12-26T21:55:43.780-07:00Part 2.
Done on rower.
Screen ony erg at gome was...Part 2.<br /><br />Done on rower.<br />Screen ony erg at gome wasn't working so just rolled with the intensity.<br /><br />5min easy<br />8sets: complete<br />5min z1<br /><br />pwo: (lunch) turkey, spinach, tomato, onion, avocado, olive oil, balsamic vinegar, coconut water, black tea and revive bar..Ross Blakehttp://b32crossfit.com.aunoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13477689410801434622010-12-26T21:44:59.215-07:002010-12-26T21:44:59.215-07:00Been on vacation...playing a little catch up today...Been on vacation...playing a little catch up today.<br /><br />Friday 12/24:<br />PC: 235<br />PC/BS=235/405=.58<br />Row: 1:25.6 (PR by 3s)<br />Watts/BW=557.3/208=2.68<br /><br />Saturday 12/25<br />FS/PP/Thr.: 115/120/135/145/155<br />CTB: ub x 5<br /><br />Called it before the thrusters...body and brain are both done.<br /><br />In and out for vacation again the next week, back on 1/2. Nice work Coach!Brandonhttps://www.blogger.com/profile/07754202075084607020noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3005466044238052582010-12-26T20:38:27.764-07:002010-12-26T20:38:27.764-07:00Congrats on 300FY! That is amazing.
Did a scaled...Congrats on 300FY! That is amazing.<br /><br />Did a scaled version of todays training then a metcon with a buddy.<br /><br />A. Complete @ 235#'s<br />B. 1-5-1 complete and surprisingly easy/fast (about 8 minutes).<br />C. 2 sets as rx'd<br />D. 2 sets decline sit ups rx'd <br />D2. 2 sets as rx'd<br /><br />Then from mainsite:<br />5 rounds<br />500m row<br />135# thrusters 7 reps<br />15:03<br /><br />Tomorrow going to hit the barbell complex from saturday with ring dips instead of pull ups then a wod with a buddy. My friend is opening up his own box by me (jan 8th), the first around here. So I've been doing the wods with him at the globo as well as the blog training. Really cool to finally have a work out buddy to compete with. Thanks again for everything James, and Happy holidays!<br /><br />P.S. nice job rory making the scouting report on crossfitgames.com. You are a beast.Angelo Foscohttps://www.blogger.com/profile/13330528413978291768noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-7324635717561874152010-12-26T18:45:21.535-07:002010-12-26T18:45:21.535-07:00Part 1:
A. 275
- Felt fine, easy throughout
B. ...Part 1:<br /><br />A. 275<br /> - Felt fine, easy throughout<br />B. Complete<br /> - Wondering what "perfect reps" are. Feel like I'm crawling up the rope sometimes.<br />C. Complete<br /> - Always difficult for me<br />D1. Complete <br /> - Feet on box, rings about 6" lower.<br />D2. Complete<br /> - No problem<br /><br />Part 2:<br /><br />Drive to craig's list woman's house to buy Airdyne. Find out Airdyne sold this morning. AJ rubs it in by sending vido on phone of he and Rory on Airdyne.<br /><br />Going to do mountain climbers or burpees as a sub.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39779502988095754992010-12-26T18:32:46.575-07:002010-12-26T18:32:46.575-07:00Part 2:
on rower
90% pace at 1:57m/500m
rds 6 &am...Part 2: <br />on rower<br />90% pace at 1:57m/500m<br />rds 6 & 7 were tough, 8 was steady<br /><br />-don't have a good enough feel for 90% pace w/o looking at it, so couldn't get cal splits. Sorry about that. :( Or there's something about my rower I don't know yet...StacyJhttps://www.blogger.com/profile/12384956567915609372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-1241536860260853482010-12-26T18:04:33.711-07:002010-12-26T18:04:33.711-07:00Nice work on the 300fy!
Tester:
12-9-6 sq. Clea...Nice work on the 300fy! <br /><br />Tester:<br /><br />12-9-6 sq. Clean/MU wod: 9:42...all MUs full ext. with turnout at bottom...Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42150270234896460622010-12-26T17:04:08.249-07:002010-12-26T17:04:08.249-07:00A. 205#
B. RX'd
C. No GHD , tried to set up eq...A. 205#<br />B. RX'd<br />C. No GHD , tried to set up equipment to simulate a GHD ended up being more like harop curls<br />D1. rings 2.5"/feet at 12.5" UB<br />D2. UBAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54015073658483287152010-12-26T17:00:17.591-07:002010-12-26T17:00:17.591-07:00Part 1.
A. @ 90kg
B. Did these with bands (4 sets ...Part 1.<br />A. @ 90kg<br />B. Did these with bands (4 sets of 5reps for safety reasons. First time out. Look fwd to nailing these)<br />C. Last set broken<br />D. 1 set be then 3 sets with 6kg vestRoss Blakenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-29568811261651706052010-12-26T15:38:06.810-07:002010-12-26T15:38:06.810-07:00Congrats! Huge accomplishment and helluva a way t...Congrats! Huge accomplishment and helluva a way to head into the new year.Stahlnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-85029090085215971482010-12-26T15:32:18.490-07:002010-12-26T15:32:18.490-07:00Just watched the videos; congrats on the 300FY!!
...Just watched the videos; congrats on the 300FY!!<br /><br />Impressive feat and by the sounds you were making, you earned every bit of it.Kenthttps://www.blogger.com/profile/14857032467882112736noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-74178238287469768482010-12-26T15:29:58.324-07:002010-12-26T15:29:58.324-07:00Part 1
A 210# as rx'ed
B,C,D1,D2 as rx'ed...Part 1<br /><br />A 210# as rx'ed<br />B,C,D1,D2 as rx'ed UNB<br /><br />part 2 on rower<br /><br />1721<br />1545<br />1545<br />1468<br />1516<br />1545<br />1553<br />1578 cal/hrKenthttps://www.blogger.com/profile/14857032467882112736noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63804129330714506052010-12-26T15:19:00.813-07:002010-12-26T15:19:00.813-07:00From yesterday (12/25/2010):
Changed things up bec...From yesterday (12/25/2010):<br />Changed things up because I was hurting from either the 500m row, the tequila, or both from the day before.<br />A) 3 scap movements @ 3010, 8 reps, 3 sets (20#)<br />B1) DB Split Squat @ 3010, 8 reps x 4 sets (35#,35#,40#,45#)<br />B2) 20 CTB Chinups (last set UB)<br /><br />Snatch/Power Clean tech work<br /><br />Today (12/26/2010):<br />Part 1:<br />A. 215#<br />B. Complete<br />C. Complete<br />D. Complete<br /><br />Part 2 (avg. cal/hr):<br />1. 1718<br />2. 1720<br />3. 1749<br />4. 1710<br />5. 1635<br />6. 1652<br />7. 1604<br />8. 1717Sean LeFlochhttps://www.blogger.com/profile/00128339815820844036noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54333292830789626212010-12-26T15:02:55.039-07:002010-12-26T15:02:55.039-07:00oops, was signed in under rory's name
29-25-2...oops, was signed in under rory's name<br /><br />29-25-28-25-26-25-26-27<br /><br />tried to maintain 90% and hit 25 each timeAJ Moorehttps://www.blogger.com/profile/07947403288939857227noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61314110811312973492010-12-26T15:01:30.640-07:002010-12-26T15:01:30.640-07:0029-25-28-25-26-25-26-27
tried to maintain 90% and...29-25-28-25-26-25-26-27<br /><br />tried to maintain 90% and hit 25 each timeRory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47973984166186997882010-12-26T14:57:23.082-07:002010-12-26T14:57:23.082-07:00On my own programming to address a few weaknesses ...On my own programming to address a few weaknesses and rehab the knee, but C and D fit in well so I subbed them in...<br /><br />A. Bulgarian split squat, 3 x 12/leg @ 30/hand, 3010; 2:00 rest between legs<br /><br />+<br /><br />C. complete<br />D1. complete, with hands turned out<br />D2. completeStephen Flamm @ CSC/CFNhttp://www.crossfitnasti.wordpress.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-38710131056907114582010-12-26T14:52:12.936-07:002010-12-26T14:52:12.936-07:00Workout from yesterday:
135 all five sets, subbed ...Workout from yesterday:<br />135 all five sets, subbed twelve strict pull ups not unbroken,<br />165 used<br />Part two completed max HR 175 run done around 130Tyler LeFlochnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-33364704658868583252010-12-26T14:51:56.311-07:002010-12-26T14:51:56.311-07:00Workout from yesterday:
135 all five sets, subbed ...Workout from yesterday:<br />135 all five sets, subbed twelve strict pull ups not unbroken,<br />165 used<br />Part two completed max HR 175 run done around 130Tyler LeFlochnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63680455596343627732010-12-26T14:25:32.664-07:002010-12-26T14:25:32.664-07:00Part 2
31
31
31
29
30
30
30
30Part 2<br /><br />31<br />31<br />31<br />29<br />30<br />30<br />30<br />30Rory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-45307002758484616522010-12-26T13:58:43.620-07:002010-12-26T13:58:43.620-07:00A. 140 (focused on keeping knees out)
B. (goat #2)...A. 140 (focused on keeping knees out)<br />B. (goat #2) def. not up to rings yet :), found sweet working spot with ab mat and 10# bumpers (the skinny ones), kipping<br />C. complete<br />D1. feet on 2 35# plates UB (ouch)<br />D2. UB<br /><br />-oh my abs...StacyJhttps://www.blogger.com/profile/12384956567915609372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54060197022449067772010-12-26T13:45:45.201-07:002010-12-26T13:45:45.201-07:00From Dec 16th&17
KB Ladder: Completed in 7:30...From Dec 16th&17<br /><br />KB Ladder: Completed in 7:30<br />Muscle Up/Ring Dip: 3:08<br />Calories of C2: 51<br />A1: 70kgx3/75kg x3/80kg x1<br />A2: All sets unbroken<br />A3: 24/20/19/17/15/13/12<br />B: 60sec x3/30sec x4<br />Running: CompletedStevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-52523150718779244102010-12-26T13:39:14.451-07:002010-12-26T13:39:14.451-07:00part II
comp doesnt give average but i was between...part II<br />comp doesnt give average but i was between 1500-1900 consistently, feeling MUCH stronger on the airdyne now.Garage Crossfitterhttps://www.blogger.com/profile/07905752871896361944noreply@blogger.com