tag:blogger.com,1999:blog-955910955820173624.post1981394474460010201..comments2024-03-19T01:13:52.605-06:00Comments on optimum performance training: Thurs, Jan 7, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger106125tag:blogger.com,1999:blog-955910955820173624.post-85535670968596848382010-01-11T16:37:20.573-07:002010-01-11T16:37:20.573-07:00Coach,
Sorry I forgot to post this when I complete...Coach,<br />Sorry I forgot to post this when I completed last week.<br /><br />A1. 5/4/4<br />A2. 245/265/275x6<br />B1. 18/16/13<br />B2. 85/100/100(failed on last rep)<br />C1. 9/8/7<br />C2. 10x3 had to scaleBrandonhttps://www.blogger.com/profile/07754202075084607020noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-43464811197252511232010-01-11T07:04:53.463-07:002010-01-11T07:04:53.463-07:00M/5.11/171/30
A1. 15-10-8
A2. 185#/205#/215# - Ac...M/5.11/171/30<br /><br />A1. 15-10-8<br />A2. 185#/205#/215# - Achieved 8 reps on all sets<br />B1. 14-10-10<br />B2. 3 sets of 15 unbroken with 2 pood (could have gone heavier but this is my biggest KB)<br />C1. 9-10-9<br />C2. Had to sub reverse hypers, did them with only my chest and upper ribs on the pad - 15-15-15<br /><br />Once again, the tempos make everything so much harder than what I am usually used to, but I really enjoyed this WOD. It challenged me perfectly. I really enjoyed how this was a slight variation of the WOD that we did a few days ago. It helped me to push harder and have a better idea of where I should be on this WOD.Shane and Karenhttps://www.blogger.com/profile/08156911983986438415noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-67489029508452464582010-01-09T16:42:50.000-07:002010-01-09T16:42:50.000-07:00A1. 10, 7, 6
A2. 275x7x3
B1. 23, 15, 12
B2. 2 pood...A1. 10, 7, 6<br />A2. 275x7x3<br />B1. 23, 15, 12<br />B2. 2 pood unbroken<br />C1. 9, 10, 10<br />C2. 15, 15, 15 unbroken (gut check)JAMhttps://www.blogger.com/profile/14358601096903722059noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18024130251915805732010-01-09T12:49:06.052-07:002010-01-09T12:49:06.052-07:00A1. 9, 7, 6 - onto 25lb plate & abmat
A2. - 22...A1. 9, 7, 6 - onto 25lb plate & abmat<br />A2. - 225x8, 275x8, 295x6<br />B1. - 15, 10, 10<br />B2. - 2 pood. unbroken all rounds<br />C1. - 16, 10, didn't complete<br />C2. - 15, 15 , didn't completeUnknownhttps://www.blogger.com/profile/07754006308474665783noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-23302195952751362462010-01-08T15:55:52.893-07:002010-01-08T15:55:52.893-07:00A: 12, 8, 8
B: 320# x 6 x 3
C: 20, 20, 15
D:...A: 12, 8, 8<br /><br />B: 320# x 6 x 3<br /><br />C: 20, 20, 15<br /><br />D: 75KB, 100DB, 100DB<br /><br />E: 15, 15, 10<br /><br />F: 15, 15, 15<br /><br />MUCH easier than last time.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31619105556996621962010-01-08T11:17:09.840-07:002010-01-08T11:17:09.840-07:00BTW...I agree 100% with OPT's response.BTW...I agree 100% with OPT's response.Brian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-45751587466425362502010-01-08T11:16:20.419-07:002010-01-08T11:16:20.419-07:00I meant Pete...not Paul...sorry bro!!!I meant Pete...not Paul...sorry bro!!!Brian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-37902467339196963312010-01-08T10:59:12.261-07:002010-01-08T10:59:12.261-07:00Almost forgot,
B2: 185(8), 205(8), 205(7)Almost forgot,<br /><br />B2: 185(8), 205(8), 205(7)Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-53677014764783018552010-01-08T10:57:44.465-07:002010-01-08T10:57:44.465-07:00A1: 3,3,3
A2: 185, 205,205
B1: 20, 13, 10
B2: 36K,...A1: 3,3,3<br />A2: 185, 205,205<br />B1: 20, 13, 10<br />B2: 36K, 36K 36K<br />C1: 7,5,6<br />C2: 135, 145, 145<br /><br />Notes<br />Spent extra attention on tempo this time. <br />B2: Need a heavier KB. Tried combining with an 8kg, but couldn't manage the grip. Might try one in each hand next time.<br />C2: No GHD so Subbed Good morning.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-37275926937127027532010-01-08T10:52:10.336-07:002010-01-08T10:52:10.336-07:00Kevin, based on what i know from you right now, i&...Kevin, based on what i know from you right now, i'd suggest 10 g right before bed and 10 g on empty tummy when you wake and 10g post workout...this differs for everyone as life, stress, gut health, absorption and your current amino acid pool has a part to play in this...let me know how it goes<br /><br />Pete, the workouts have always been designed with the idea in mind that this is the sport of choice, and this is the training reflected for that...within it is what all other sports have, competitions, training ideas and evolutions, varying athletes and requiring multiple skills...so to answer your question it largely depends on what you want to get from the other "sports"...if you want to play them intensely...remember that all intensity is measured in a week as one...<br />If one wants to become really good at CF, you have to practice CF only is my thoughts....if you want to be OK at it and play other sports..then just measure the mental effort put into the other sports...one can play other sports and still do well at CF but do not expect to get same results as others that want to be elite at it..<br />it is a very good topic of conversation for everyone to ask themselves..."am i doing this to win points?...or am I doing this to become healthier...?" as there are always times in every sport for elite levels where you go into the point of unhealthy/overtrained/overstressed in order to perform at high levels...<br />when you find that answer, just ensure you put the right mental energy each task that you wish to increase and you'll get what you want...<br />on a physiological level, listen to your body...it will tell you what to do assuming all your bases are covered...thx for the questionOPThttps://www.blogger.com/profile/07201858094284716780noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-24651367865384544592010-01-08T10:49:00.888-07:002010-01-08T10:49:00.888-07:00A1.(used 25lb bumper and abmat)11,7,8
A2. 185x8,19...A1.(used 25lb bumper and abmat)11,7,8<br />A2. 185x8,195x8,205x8<br />B1. 13,9,8<br />B2. 15 unbroken x3 2pood KB<br />C1.(used 1/2"band) 8,7,6<br />C2. 15,15,10,3,2Danny Bhttps://www.blogger.com/profile/14005905046087367780noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-30938028284331436292010-01-08T10:28:33.884-07:002010-01-08T10:28:33.884-07:00Oh and dips were done on rings, as thats all I hav...Oh and dips were done on rings, as thats all I have.Heavy Evyhttps://www.blogger.com/profile/07615682207266097676noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13455497231773323872010-01-08T10:11:29.773-07:002010-01-08T10:11:29.773-07:00A1. 11,10,8 felt great
A2. 199#X8,219#X8,219X6 gri...A1. 11,10,8 felt great<br />A2. 199#X8,219#X8,219X6 grip and tempo failed last set<br />B1. 14,11,8 hands bit lower then feet(on plyo box)unintentional.<br />B2. 65DB 15X3, needed more weight<br />C1. 7,5,5 rx'd, felt heavy<br />C2. UB,9/6,6/9/12, hands at temples until last 2 sets at rep 9 moved them to my chest.<br />Did yesterday,but couldn't get to a computer till today, so still on opt schedule.Heavy Evyhttps://www.blogger.com/profile/07615682207266097676noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-62450681938300974762010-01-08T08:34:44.694-07:002010-01-08T08:34:44.694-07:00Paul: my $.02
Wow...2 hours of hockey prior to a...Paul: my $.02<br /><br />Wow...2 hours of hockey prior to a Wod. <br /><br />I run into the same problem as I juggle OPT Wod's with football, basketball and sprint triathlons. I think you need to ask yourself WHY you do OPT programming? If you're preparing yourself for the games then it's essential to follow OPT programming to a T and give every workout 110% effort. In order to do this you have to scale down on other activities that may be affecting your ability to hit every Wod with full intensity. <br /><br />However, if you're incorporating OPT programming into your life to give you an edge in your other sports and you have no intention of competing in the games, then you'll need to reduce the intensity on some of the WOD's. Or, instead of the 4-6 prescribed WOD's per week, you could scale down to 4 WOD's in order to add hockey games or other sport-specific sessions to your workouts.<br /><br />I run sprint triathlons so I have found it helpful to scale back on OPT programming approximately 30 days prior to an event so I can crank up the swimming and biking workouts. This ensures that I can give each swim and bike workout the proper intensity. In addition, I regularly play basketball and flag football games during the week and generally hit the OPT Wod's with less intensity the day before the event. This ensures that I have proper recovery time. Listen to your body. As for injury prevention, can't help you there...you're playing hockey.heheBrian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79010110964160617752010-01-08T08:10:05.706-07:002010-01-08T08:10:05.706-07:00A1. 9/9/6 GR/GR band asst
A2. 115#x7/125#x7/125#...A1. 9/9/6 GR/GR band asst<br />A2. 115#x7/125#x7/125#x8<br /><br />B1. 9/8/8<br />B2. 1 pood 15UB/15UB/15UB<br /><br />C1. Ring Dips 5/5/4<br />C2. Good Mornings 45# Bar 3 sets of 15 unbroken.Stefaninoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39832043540836320142010-01-08T08:05:48.356-07:002010-01-08T08:05:48.356-07:00a1. 14, 12, 9
a2. 275/10, 295/9, 305/8
b1. 20, 16...a1. 14, 12, 9<br />a2. 275/10, 295/9, 305/8<br /><br />b1. 20, 16, 12,<br />b2. 80lb DB Swings<br /><br />c1. 13, 10, 8<br />c2. unbrokenatomhttps://www.blogger.com/profile/00366941515094539284noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-51949973390772547812010-01-08T07:31:49.413-07:002010-01-08T07:31:49.413-07:00A1 - 7 / 7 / 6
A2 - 90 x 8 / 95 x 8 / 100 x 8 (2xD...A1 - 7 / 7 / 6<br />A2 - 90 x 8 / 95 x 8 / 100 x 8 (2xDB)<br /><br />B1 - 26 / 16 / 11 (incline pushups)<br />B2 - 75 x 15 / 75 x 15 / 75 x 15<br /><br />C1 - 6 / 6 / 6<br />C2 - 90 x 15 / 90 x 15 / 90 x 15 (good mornings)<br /><br />Several modifications due to lack of gear.weezienoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-83182497627530706112010-01-08T06:45:53.825-07:002010-01-08T06:45:53.825-07:00A1:16-14-11
A2:225#-235#-245#x8
B1:18-14-13
B2-2 P...A1:16-14-11<br />A2:225#-235#-245#x8<br />B1:18-14-13<br />B2-2 Pood, all unbroken<br />C1:10-8-8<br />C2:15x3<br /><br />This work out went much better this time. Although, my posterior chain was wrecked.Jason Buzzardhttps://www.blogger.com/profile/06651464425828726736noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-9961493909564573502010-01-08T06:42:04.950-07:002010-01-08T06:42:04.950-07:00A1. 9,8,8
A2. 7,8,7 x 105lbs
B1. 7,7,7
B2. 1p,1p,1...A1. 9,8,8<br />A2. 7,8,7 x 105lbs<br />B1. 7,7,7<br />B2. 1p,1p,1p<br />C1. 12,8,9 (asst w/blue band)<br />C2. 15,15,15Katienoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-81658231404186057932010-01-08T05:58:40.290-07:002010-01-08T05:58:40.290-07:00A1. 9, 8, 9 (feet on box)
A2. 185, 195, 195
B1. 10...A1. 9, 8, 9 (feet on box)<br />A2. 185, 195, 195<br />B1. 10, 12, 12<br />B2. 2pood x 15 x 3<br />C1. 5, 5, 5 (ring dips)<br />C2. 15, 15, 15 (hands cross chest)<br /><br />Notes: getting better at GHRNorCal Chrishttps://www.blogger.com/profile/09851255765202574544noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54631598007495122012010-01-08T01:12:54.221-07:002010-01-08T01:12:54.221-07:00a1. 11,10,7
a2. 185x8,225x8,275x8
b1. 20,21,23
b2....a1. 11,10,7<br />a2. 185x8,225x8,275x8<br />b1. 20,21,23<br />b2. unbroken @ 2 pood<br />c1. 15,15,6<br />c2. on back extension w 70 lbs dbUnknownhttps://www.blogger.com/profile/12588299746473105383noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63712066134474709492010-01-07T23:39:53.437-07:002010-01-07T23:39:53.437-07:0046yom/6'/172#
@ OPT @ 7PM
A1: 7/7/5 felt bette...46yom/6'/172#<br />@ OPT @ 7PM<br />A1: 7/7/5 felt better tonight than they have in many months. Wanna build on it.<br />A2: 221# x 3 Thanks Mike for the tips<br />B1: 20/11/9<br />B2: 2.5 pood (evil has a new name; 2.5 pood). Maybe 1" above eyebrow<br />C1: 13/7/7. Did bar dips <br />C2: 15 [last 5 of last 2 set poor form]Granthttps://www.blogger.com/profile/06879596201860513087noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-28979712585534853802010-01-07T23:33:55.338-07:002010-01-07T23:33:55.338-07:00I've fallen a day behind. Will either do thre...I've fallen a day behind. Will either do three workouts on Saturday or one tomorrow on the rest day. <br /><br />Kevin - I use glutamine (from OPT) immediately after each workout. About five grams mixed with water.<br /><br />Paul - I've wondered the same thing. Sports are great, but how do you incorporate regular playing into a training program? I look forward to hearing what you learn.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-78307858959100550012010-01-07T23:32:12.714-07:002010-01-07T23:32:12.714-07:00F 128#
A1: Purple bands 10/5/6
A2: 152(6) [could h...F 128#<br />A1: Purple bands 10/5/6<br />A2: 152(6) [could have done more but forgot to mix the grip and couldn't hold on]; 162#(8); 172#(6)<br />B1: 6/5/4 [left shoulder grumpie, but overall a weak area for me]<br />B2: 2 pood 15/10/9 [didn't realize it was 2 pd until after the sets were over and I was disgusted with what I thought was a 1.5 pood performance - once I discovered the switch up of the pood I was satisfied with the result]<br />C1: Did rings dips @ tempo 3/2/2<br />C2: Raises 15 [but the form for the last five of each round stunk]Unknownhttps://www.blogger.com/profile/12201128877422546420noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-48363014447885269902010-01-07T23:26:15.833-07:002010-01-07T23:26:15.833-07:00A1.12,12,8
A2.208(8),215(8),235(8)
B1.20,13,10
...A1.12,12,8 <br />A2.208(8),215(8),235(8)<br />B1.20,13,10 <br />B2. 2 pd<br />C1. 6,6,5<br />C2. 3x15 unbroken.Craighttps://www.blogger.com/profile/16221983532276562745noreply@blogger.com