tag:blogger.com,1999:blog-955910955820173624.post172660740749944294..comments2024-03-17T14:57:41.754-06:00Comments on optimum performance training: lift/move/rest/repeatOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger50125tag:blogger.com,1999:blog-955910955820173624.post-6344049950250927822009-08-12T06:43:28.938-06:002009-08-12T06:43:28.938-06:00SDHP - 135lb
averaged covering 525m per row at 6.5...SDHP - 135lb<br />averaged covering 525m per row at 6.5 damper<br /><br />KB swings - 80lb, 72lb, 72lb<br />runs felt light but taxing<br />Ran 400m course after swings instead of 2 min.CF Hampton Roadshttps://www.blogger.com/profile/13054381635975174146noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-49344606933591577562009-08-10T14:38:05.076-06:002009-08-10T14:38:05.076-06:00sdhp's:135/145/145
kb's: 2pd
circuit was...sdhp's:135/145/145<br /><br />kb's: 2pd<br /><br />circuit was sloppyChris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-22799879828115781482009-08-09T22:47:35.095-06:002009-08-09T22:47:35.095-06:00SDLHP: 165/165/165 broken
Row: just rowed, monito...SDLHP: 165/165/165 broken <br />Row: just rowed, monitor doesn't tell pace, rowed hard but def not 500 pr pace.<br /><br />KBS: 2Pd<br />Run: bout 400m each time, runs were hurting from shins do to 500 du's<br /><br />Circuit<br />pushups felt good, bj's were rough do to shins, situps were anchored and okPfeifalifehttps://www.blogger.com/profile/05251933647751717680noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34642459364197736752009-08-09T15:30:28.040-06:002009-08-09T15:30:28.040-06:00RogerC
sdlhp = 95, 115, 125..felt good..last coup...RogerC<br /><br />sdlhp = 95, 115, 125..felt good..last couple at 125 was a grind, but no fractioning <br />row = 545m, 555m, 555m,<br /><br />kb swings...subbed for dumbells...80#, 90#, 100#...felt strong no fractioning<br />ran on treadmill..440metersAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-36702124346315440542009-08-09T08:42:08.748-06:002009-08-09T08:42:08.748-06:00Left glute and lower back barking at me so I cut b...Left glute and lower back barking at me so I cut back on the weight and focused on form for this one.<br />SDLHP 65#, rows were 1:50, 1:48, 1:45/500m pace<br />KBS 1.5 Pood, runs about 450m<br />push ups 20/20/10,5,5<br />20" box jumps 20's<br />unanchored sit ups 20'srwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-29721952671540413972009-08-08T23:59:57.422-06:002009-08-08T23:59:57.422-06:00NO JUICE TODAY...This was like a being killed with...NO JUICE TODAY...This was like a being killed with a dull spoon. Poor eating / poor rest = poor effort...<br /><br />got through the WOD..bailed on a UFC party to get it done...<br /><br />135lb SDHP - need to work on the hips with this one.<br /><br />Row 2mins 10 damper pulled over 525m per round<br /><br />24kg KB swings<br />2:00 min run..my cardio is not that great right now...<br /><br />20 - perfect pause push ups<br />20 - 24inch box jumps<br />20 - weighted sit ups with 24kg KBYoungManRumblenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42767961846151062762009-08-08T21:12:13.536-06:002009-08-08T21:12:13.536-06:00SDLHP - 135lbs (couldn't have gone heavier, la...SDLHP - 135lbs (couldn't have gone heavier, last couple reps of final round were tough)<br />Row: 1:43, 1:53, and 1:50/ 500m pace<br /><br />55lb db swing. Heaviest weight I have; could have gone heavier. I held it from each end instead of the handle.<br />400m runs<br /><br />pushups were closed position pushups with elbows in. Regular hand position push ups have been causing pain and popping in my tricep tendon. It's been a chronic injury and can't seem to get rid of it. Been dealing with it for over a year and it flares up w/ pushups, bench press, ring dips and sometimes shoulder press.Brian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-67404764519896962842009-08-08T21:00:25.131-06:002009-08-08T21:00:25.131-06:00Set 3:
PU's - Chest to deck
24" box jumps...Set 3:<br />PU's - Chest to deck<br />24" box jumps<br />Unachored Abmat Situps<br /><br />Everything but the 2nd and 3rd round of PU's were unbroken. First round of box jumps were touch and go's. 2nd and 3rd were constant jumps with alternating step downs.Brent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-71221134590864651272009-08-08T20:57:55.741-06:002009-08-08T20:57:55.741-06:0038/6'2/195
Set 1:
SDHP: 135# for all 3 round...38/6'2/195<br /><br />Set 1: <br />SDHP: 135# for all 3 rounds up to chin.<br />2m Rows: 590/570/549 Meters<br /><br />Set 2:<br />KBS: 2 Pood<br />Runs: Got approx 450m per 2 minute run.<br /><br />Coach, I've got a little problem. Managed to run a philips bit on my drill through my left thumb. Missed the fingernail but came out dead center on the other side. Sucker is swollen. Everything tonight was done without the use of the thumb. No hook grip for me for a while. Damnit!<br /><br />Good job everyone! DJ, I have the same problem on pushups, they deteriorate quickly. You'll be glad to know I ham'd it tonight by wearing a headband DJ style. Heh, I love it.Brent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61505548617336129852009-08-08T20:49:56.401-06:002009-08-08T20:49:56.401-06:00Thank you deejay for the clarification i was total...Thank you deejay for the clarification i was totally doing it wrong. Oh well live and learn.<br /><br />80#SDLHP<br />Row @ 2:08/500m<br /><br />Globo only had 12kg KB BRUTAL so did 50# DB swings found grip was issue it was harder to hang onto<br />Runs were 480m on treadmill<br /><br />first round unbroken <br />2,3 pushups were 10/5/5 the rest unbroken <br /><br />As a funny side note i ran into a guy at my globo who had started CF a couple of months ago so i asked him how it was going - he said he didn't like how sore it made him so he quit - wow and that somehow is a bad thing??? now i see him all "pumped up" in his upper body doing bench, and isolated biceps curls - vanity does amazing things to people. Funny though i said i am still totally addicted and he said yeah it looks like its working... I guess i will take that as a compliment hee hee.Dr Lisahttps://www.blogger.com/profile/08117606314840666307noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-87488507561393502202009-08-08T20:06:02.454-06:002009-08-08T20:06:02.454-06:00Set 1
135# pulled to Upper chest/chin. Unit your ...Set 1<br /><br />135# pulled to Upper chest/chin. Unit your pulling to your nose! Dam dude your strong.<br /><br />1620M total rowing in 6 minutes<br /><br />Set 2<br /><br />1.5 Pood Need to buy a 2 pooder.<br />Ran around my block working on Pose<br /><br />Set 3<br /><br />CTG Pushups w/ full lockout at top.<br />24" Box jumps<br />butterfly or V situpsSurrey Sterlingnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-55342123310199458992009-08-08T19:43:35.986-06:002009-08-08T19:43:35.986-06:00part 1:
65#/2:12 avg row (sdlhp felt easy)
part 2...part 1:<br />65#/2:12 avg row (sdlhp felt easy)<br /><br />part 2:<br />1.5 pood kb/ran 600 m (didn't time it)<br /><br />part 3:<br />20 kneeling push ups <br />20 box jumps - 14"<br />20 sit ups - anchored<br />high intensity, worked up a good sweat<br />that was fun.Leighannehttps://www.blogger.com/profile/07435819094913736250noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-19878854375639499892009-08-08T19:31:21.343-06:002009-08-08T19:31:21.343-06:00Part 1 - 95lbs/1:55avg row
Part II - 55lbs DB (all...Part 1 - 95lbs/1:55avg row<br />Part II - 55lbs DB (all I had), 2 min run ??? distance<br /><br />Triplet - BJ's,Unanchored Situps,Push Ups <br /><br />No fractions, quick transitions, Didn't time it, just had fun.Sweeneyhttps://www.blogger.com/profile/10366111414539358588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61272929094532588712009-08-08T18:25:14.137-06:002009-08-08T18:25:14.137-06:00Steve/Paul/Rob/Unit, and anyone else in the NC/SC/...Steve/Paul/Rob/Unit, and anyone else in the NC/SC/VA area.<br /><br />You are all welcome to drop by the ANVIL whenever you want. I'd love to have more people training in there. It would be great to get a good community for the competitions in Sept/Nov. I definitely have seen how important a good cheering section is for accountability and motivation.<br /><br />My email is rory.hanlin@gmail.com<br />Drop me a lineRory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26017740763038951752009-08-08T17:57:38.934-06:002009-08-08T17:57:38.934-06:00Steve I live in raeford when you get home would lo...Steve I live in raeford when you get home would love to get down.<br />Bragg has a gym tucker perfect for crossfit let me know.<br />Good to have competition for comps.ROBOhttps://www.blogger.com/profile/13292831018414279936noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-84059113039395305542009-08-08T17:55:29.692-06:002009-08-08T17:55:29.692-06:00SDLHP: 115#'s
row: 1:57/500m avg
68# kbs
abou...SDLHP: 115#'s<br />row: 1:57/500m avg<br /><br />68# kbs<br />about 450m runs<br /><br />gymnastics circuit done with pushups, 20" bj's, and anchored situps.<br /><br />sdlhp started to get a little slow at the end of set 2, and slower still at the end of the 3rd. no sticks, but slowed down. kbs felt fine except my rig with db's and plates taped to a 1.5 pood is a little scary to got totally vertical with. <br /><br />did a physical capability test this a.m. and did a good warm up then...just a quickie warm up before this wod. no food in the house so whey protein and yam post. pushing right up against family dinner time too. fun wod!Joel B.https://www.blogger.com/profile/05341500741573909557noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-52424137264391506742009-08-08T17:37:53.097-06:002009-08-08T17:37:53.097-06:00Decided against the intensity in this WOD, and opt...Decided against the intensity in this WOD, and opted for an easy 7.5 km run..didn't measure before I ran. Went at 80% effort - 34:27.<br />Just wanted a no-brainer today! And, got it.Optimum Performance Traininghttps://www.blogger.com/profile/17243320100582929002noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3204896287346210872009-08-08T17:35:07.482-06:002009-08-08T17:35:07.482-06:00Hiked up Fernie Mountain...8km up and back before ...Hiked up Fernie Mountain...8km up and back before this workout...<br /><br />Had very rubbery legs but did it anyway..<br /><br />65lb SDLHP and 2:04 row average<br /><br />55lb dumbell swings 13.2km runs on treadmill<br /><br />Pushups still need work, fractured, box jumps 20inches good considering legs and situps I enjoy!funinthesunhttps://www.blogger.com/profile/01234653953590079825noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26982434699994116162009-08-08T17:23:36.404-06:002009-08-08T17:23:36.404-06:00Steve... I was in sc 4 9 yrs but currently in kans...Steve... I was in sc 4 9 yrs but currently in kansas city... my brother in law (Rory) lives in Fayetteville... he's constructed his garage gym ('The ANVIL')... I try and visit them as often as I can and I'll let u know when I get there 2 visit, but u should hook up w Rory and Rob in the meantime!... when I visited a couple wks ago we had a blast at ft Bragg and the anvil!... it's flippin awesome!...<br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-49038239068832453472009-08-08T17:10:39.712-06:002009-08-08T17:10:39.712-06:00Paul - Where in North Carolina are you? I'll ...Paul - Where in North Carolina are you? I'll be back and forth between Raleigh and Fayetteville when I come back to the states in November.<br /><br />Unit - If you guys are in SC, would it work to get together for the comps? I'm down for the road trip.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39608214209629413422009-08-08T17:05:20.473-06:002009-08-08T17:05:20.473-06:00Context: Tons of stress last 48 hours. Ridiculou...Context: Tons of stress last 48 hours. Ridiculous. 2 hours sleep last night. Diet today was necessity, not choice.<br /><br />Warm-up:<br />Three rounds<br />10 x Unbroken DU<br />10 x K2E<br />10 x Back Extensions<br />10 x OHS<br />10 second L-Sit<br />10 x HSPU<br /><br />SDHP - 135# - Felt really good.<br />Row - No C2 Rower here. Sub 65# SDHP. 55reps, 45reps, 35reps.<br /><br />90# db swing - Felt good. Biggest problem was sweat on grip.<br />Run was out 1 minute and back. Distance unknown.<br /><br />Gymnastics circuit all unbroken. Box jumps on 25" platform. Sit-ups unanchored on Abmat. <br /><br />Post:<br />40g Pro/60g Carb - Whey protein and Endurox<br />Stretch and TP Roller - Kept falling asleep on the roller.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-59191230750287376282009-08-08T16:41:23.914-06:002009-08-08T16:41:23.914-06:00Good shit Rory/Unit. Rory next weekend after this ...Good shit Rory/Unit. Rory next weekend after this week of shananagans we need to get nasty in the ANVIL some competative stuff and you need to teach me gymnastics.<br /><br />155lb SDLHP<br />no C2 so i rode a bike to keep HR up.<br /><br />80lb DB def could have gone higher<br />runs were each at .30 of a mile what ever that converts to meters.<br /><br />didnt time myself for the triplet.<br />did it none stop pretty high box i think 36in or so so i only did 15 pushups and situps smoked them.<br /><br />post wod 50g P, 30g CROBOhttps://www.blogger.com/profile/13292831018414279936noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47819818695470077432009-08-08T16:08:33.056-06:002009-08-08T16:08:33.056-06:00that 9:30 was my triplet time... whoops...
~gm2that 9:30 was my triplet time... whoops...<br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-87125455585538489822009-08-08T16:07:34.880-06:002009-08-08T16:07:34.880-06:00sdlhp - 135 all sets... felt quick and explosive w...sdlhp - 135 all sets... felt quick and explosive with pull 2 nose...<br />rows - 570m, 580m, 590m<br /><br />swings - used 95lb db... felt strong... this was a gd wt... wouldn't have been able 2 complete w 100lb db as this felt like my limit... 1st time going more than 2pd... may have 2 invest in a kb >2pd...<br />runs - 460m, 520m, 540m (160m pentagonal flat indoor track)<br /><br />triplet <br />closed position pushups w elbows in...<br />27in box jumps - quick off ground w good hip extension up top...<br />ghd situps - cf games standard<br /><br />warmup and cool down<br />~1.3 mile run 2 gym w 20lb wt vest... it was so nice outside w 106 deg F heat index... I miss this weather from South Carolina!...<br /><br />Rory... can't w8 2 visit again!... ull b happy 2 know that The Anvil II is up and running and we have a place 2 WOD next time u visit!...<br /><br />~gm2<br />9:30unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5270748625998385162009-08-08T15:44:41.724-06:002009-08-08T15:44:41.724-06:00SDHP @135. All 2:00 rowing was around 525 meters....SDHP @135. All 2:00 rowing was around 525 meters.<br /><br />KB swings: 70LB...runs were approx 400 M<br /><br />20 box jumps<br />20 push ups<br />20 sit ups (unanchored)<br /><br />5:52dontpanic356https://www.blogger.com/profile/06735892912368554159noreply@blogger.com