tag:blogger.com,1999:blog-955910955820173624.post2119344574081177196..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: July 16, 2009OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-955910955820173624.post-60184596027735742112009-07-21T15:39:30.582-06:002009-07-21T15:39:30.582-06:009 rounds unbroken. Truly forced myself to slow do...9 rounds unbroken. Truly forced myself to slow down breathing. Will pay dividends in the longer metcons.<br /><br />Tabata did 3 sec down and up methodically. 3 reps per round on each exercise. Lots of eccentric.<br /><br />JeremyCF Hampton Roadshttps://www.blogger.com/profile/13054381635975174146noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79512048595515005592009-07-19T21:56:58.753-06:002009-07-19T21:56:58.753-06:00Worked up to CJ of 255, then did 4 singles at that...Worked up to CJ of 255, then did 4 singles at that weight.<br /><br />Wall balls unbroken, pull ups had to be broken up after the kipping reps. First 4 rounds were straight through. <br /><br />Tabata work was nice and smooth.dontpanic356https://www.blogger.com/profile/06735892912368554159noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5395207999604520622009-07-17T20:24:23.567-06:002009-07-17T20:24:23.567-06:009 rounds as:
Wall balls straight through.
Pull up...9 rounds as:<br /><br />Wall balls straight through.<br />Pull ups fractioned after round 3 between kipping and c2b.<br />Breathing was 10 breaths after wb and 10 after pull ups as i misread the post!!<br /><br />Ran short on time for skill work but will crank it out later today.Ross Blake (Aus)noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-22207806693322148252009-07-17T18:49:16.835-06:002009-07-17T18:49:16.835-06:00Sub'd 45lbs barbell thrusters for wall balls. ...Sub'd 45lbs barbell thrusters for wall balls. Sub'd chin break vertical plane of bar for C2B (ceiling still too low!!!)<br /><br />9 Rounds - Breathing as Rx'd. Felt smooth until last round when breathing started to get a little messed up.<br /><br />Tabata (Felt good, no problems. Arms started to burn by the end)<br />Push-Ups - 6,8,8,8,8<br />Squats - 7,8,7,7,8Jefffhttps://www.blogger.com/profile/08272116858048309074noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-67346725446095615492009-07-16T22:17:29.363-06:002009-07-16T22:17:29.363-06:00Hi James...
10 rounds + wall ball...no issues wit...Hi James...<br /><br />10 rounds + wall ball...no issues with wall balls relaxed and unbroken..chinups a different story...L-ups with a slight jump and slow on the descent...ugly kipping pull ups (but got them done) and c to b done as jumping pull ups..chin ps mostly fractioned in segments...<br /><br />tabata work out...pushups stayed in the 7 range faded to 6 at the end....air sqauts worked on postire and full rom throughout...legs felt good<br /><br />30gram protein + glutamine after + a small peach<br /><br />RogerCAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-65783941757052052242009-07-16T21:58:20.079-06:002009-07-16T21:58:20.079-06:00Did this WOD in a sweatbox at the hotel in Anaheim...Did this WOD in a sweatbox at the hotel in Anaheim. <br />11 rds. <br /><br />Fractioning with the pull-ups started in rd 6. Foam grip bar made my hands pretty slick.<br /><br />Sub'd 20lbs DB thrusters for wall balls.<br /><br />Tabata work as Rx'd. Stuck to 7-8 reps per round for both exercises. Worked on a wider stance with the squats and played with arm width for the push ups. <br /><br />I can't wait to get home and get back on the OPT approved menu. Coach would gag if he know what I've eaten over the last 8 days. I'll have to say a few hail mary's when I get back.Sweeneyhttps://www.blogger.com/profile/10366111414539358588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-64827821029355876682009-07-16T21:53:53.732-06:002009-07-16T21:53:53.732-06:00Hey James
Looking forward to training with you gu...Hey James<br /><br />Looking forward to training with you guys/gals...I competed in the Games last year (placed 9th)handstands took me out at the regional qualifiers this year...my teammate Cyndi Frieling competed this year and did well (13th). I am hungery to improve my weaknesses...you implement some of Poliquin TUT with your workouts...I used to train under one of his master coaches when I preparing for the Olympic Trails in 2000. Anyway, I am going to pick you as my coach this year...I completed 8 rounds of the couplete broke sets at round 3 at the CTB phase...the breathing kept me focused on the next task.lyonsnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-2007331040579189512009-07-16T21:23:33.194-06:002009-07-16T21:23:33.194-06:00Holy Crap that was nasty! Completed 9 rounds in 20...Holy Crap that was nasty! Completed 9 rounds in 20:05 with my wife Michelle coaching. Checkout my blogger for more on this world of pain. Here's the breakdown for tonights WOD. <br /><br /><br />Rounds 1-5 As Rx’d no extra air time<br /><br />Round 6 – One extra 15 breath air break after 3 Kippers<br /><br />Round 7- Two Extra 15 breath air breaks after 2 Strict and 3 kippers<br /><br />Round 8- Three extra 15 breath air breaks after 2 strict, 3 kippers, and 3 CTB<br /><br />Round 9 – Two extra 15 breath air breaks after 2 strict and 3 kippers<br /><br />20:05 to complete the 9 rounds<br /><br /> <br /><br />Skill work was a new experience as well. Never done tabata so slow before. I was shaking big time.Surrey Sterlinghttp://www.fortime.canoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10387148305457185632009-07-16T21:11:31.478-06:002009-07-16T21:11:31.478-06:007 rds
WB straight until rd 7 stopped at 9reps and ...7 rds<br />WB straight until rd 7 stopped at 9reps and then 6 reps<br />Chin matrix 2rds only and then had to fraction: 1/2 ...3/2/2 etc. Many breaths between chins. C2B were short after rd 2. Bloody right hand after 4th rd.<br /><br />Did 6 rds of tabata.<br /><br />Brent, hope your shoulder is not going to be a problem.Unknownhttps://www.blogger.com/profile/12201128877422546420noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18670498003122398632009-07-16T21:07:07.833-06:002009-07-16T21:07:07.833-06:00WB & Pullups
6 rounds plus 15 Wallballs.
I was...WB & Pullups<br />6 rounds plus 15 Wallballs.<br />I was unable to do the pullups straight through so hopped off the bar for a quick rest in between kipping PUs and Chest 2 Bar.<br />All Wallballs unbroken<br />Skill work:<br />Read it wrong and did all the Push Ups first and then the Squats - Whoops<br />:0)<br />Pushups 5/5/5/4/4<br />Squats 7/5/5/5/7 :had to keep reminding myself to SLOW down<br /><br />To finish it off Keith bet me I couldn't do 20 Burpees in a minute........He's a fool, I won! (of course)Aly Jansenhttps://www.blogger.com/profile/08838083938551861588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-77285103021025177542009-07-16T21:01:30.812-06:002009-07-16T21:01:30.812-06:0010 rnds WBs & CU complex as Rx'd
Tabata P...10 rnds WBs & CU complex as Rx'd<br /><br />Tabata PUs & Air Squats as Rx'dGranthttps://www.blogger.com/profile/06879596201860513087noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-57951592265966902682009-07-16T20:31:35.184-06:002009-07-16T20:31:35.184-06:00Sorry, all rd's were unbroken. This took a ma...Sorry, all rd's were unbroken. This took a maximal effort from me.Pfeifalifehttps://www.blogger.com/profile/05251933647751717680noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17299652659330799542009-07-16T20:29:46.151-06:002009-07-16T20:29:46.151-06:00WB/PUs: 10rds breathing and movements were as rx&#...WB/PUs: 10rds breathing and movements were as rx'd (my legs were shaking at the end of this one. Grip was starting to go nearer the end. This wod was a f'n monster. I liken it to quick sand, the pace wasn't super furious, but it just kept sucking me under bit by bit to end, where I was a pile on the floor. My lungs and diaphragm are smoked. <br /><br />Skill: as rx’d PU’s 5,5,5,5,4 Squats 4,4,4,4,4. This one was burning.<br /><br />Rolled and stretched well afterwards.<br />30 gram whey protein shake and half an apple<br /><br />24yom/6’2”/220Pfeifalifehttps://www.blogger.com/profile/05251933647751717680noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73044094905544871992009-07-16T20:22:34.009-06:002009-07-16T20:22:34.009-06:00post WOD nutrition is covered for the WOD's do...post WOD nutrition is covered for the WOD's does pre WOD nutrition matter?Wes hendrickshttps://www.blogger.com/profile/14029823852840195369noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-81543020428682686382009-07-16T19:58:37.032-06:002009-07-16T19:58:37.032-06:00WB/PUs: 9rds+15wbs. Breathing as Rxd
Both unbroken...WB/PUs: 9rds+15wbs. Breathing as Rxd<br />Both unbroken, grip fantastic. <br /><br />Tabata mash: Forced myself to slow it down 6-7 reps each rd.Dave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-87547766767744757742009-07-16T19:52:53.292-06:002009-07-16T19:52:53.292-06:00metcon - 13 rounds ...
dropped the medball 1...metcon - 13 rounds ... <br /> dropped the medball 1x, 5 reps in2 the 13th round, remainder was unbroken... first 6 sets were done using an 11ft target...<br /> noted: hr after the wod was 184... don't get my hr north of 180 often... this wod rocked my socks!...<br /><br />5min rest...<br /><br />tabata pu//s - 5 reps of each in each set... went nice and slow and did squats balanced on inverted hemisphere...<br /><br />gd luck w the speech hixy!... and welcome 2 all the new dawgs!... if any of y'all r near the Kansas City area let me know!...<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-83371249538430939862009-07-16T19:25:44.640-06:002009-07-16T19:25:44.640-06:00Metcon: 11 rounds w/rx'd breaths (first 5 sets...Metcon: 11 rounds w/rx'd breaths (first 5 sets pullups unbroken, all WB unbroken)<br /><br />Notes: Shoulder acted up on this one. Started with slow breaths to get as much rest as possible for unbroken attempts. Once I finished round 5, I sped up my breaths going into the unbroken remainder.Brent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42201608646783004362009-07-16T18:59:36.298-06:002009-07-16T18:59:36.298-06:008 rounds + 15 wallballs + L-up/2 chins
all sets o...8 rounds + 15 wallballs + L-up/2 chins<br /><br />all sets of pullups broken, grip wrecked from yesterday.<br /><br /><br />M/29/250Pfeifdoghttps://www.blogger.com/profile/09118662805163350208noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-36742628748309674662009-07-16T18:48:22.721-06:002009-07-16T18:48:22.721-06:0010 rounds + 15 wallballs + L-up/2 chins/3 kips/2 C...10 rounds + 15 wallballs + L-up/2 chins/3 kips/2 CTB<br /><br />My grip completely gave out on the last 2 CTB. Loved this WOD and really excited to start following this programming.<br /><br />22/m/142wesnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-64399734676964085082009-07-16T17:28:17.315-06:002009-07-16T17:28:17.315-06:00Hi "OPT"
I just wanted to drop you a no...Hi "OPT"<br /><br />I just wanted to drop you a note and let you know that I really enjoy following you at the CrossFit Games these last few years. You're consistency over the years is impressive. While many big names from last year struggled with this years new format and events, you were still right there at the top just like last year.<br /><br />I am really enjoying reading through some of your programming here on your blog. I follow the main site currently but your programing is very interesting and obviously works to produce some top athletes.<br /><br />I am working hard to qualify for the games next years. Great athletes like you inspire me. Thanks for being such an inspiration and for giving back so much to the CrossFit community.<br /><br />Hope your injury from the games heals up quick, and happy training!rochatmhttp://beastfactory.wordpress.com/noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-82080220828053973782009-07-16T16:32:36.408-06:002009-07-16T16:32:36.408-06:00Pfeifalife,
You hit the stake on the head about C...Pfeifalife,<br /><br />You hit the stake on the head about Crossfit and the Midwest! I'm in Flora, IL which is a small farming community about 30min south of Effingham. People ask me if I'm training for UFC, or if I'm a triathelete, or in the military....I just reply "I'm training for tomorrow and the unknown." They look at me weird and then I explain Crossfit to them....I have yet to get asked if someone can train with me!!<br /><br />Scott in IllinoisAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39254941078225960102009-07-16T14:56:09.546-06:002009-07-16T14:56:09.546-06:00Tom. Thank you for that information. It's pret...Tom. Thank you for that information. It's pretty much what I was looking for. And it seems quite obvious too. I read Robb Wolf's article a while back and referred back to it a few times. For some reason the part about the Zone diet and consuming 1/4 PRO PWO and 1/4 - 1/2 CHO PWO didn't seem to sink in.<br /><br />Now would it be beneficial to consume a higher glycemic CHO post-metcon than a lower GI CHO? And would the inverse be appropriate for a weightlifting day (low GI CHO as opposed to a high GI CHO)?Dawsonhttps://www.blogger.com/profile/12590302882419340187noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-8579769535167770622009-07-16T14:15:40.787-06:002009-07-16T14:15:40.787-06:0013 rds. + 15 wall balls
Last 3 rds. of pullups b...13 rds. + 15 wall balls <br /><br />Last 3 rds. of pullups broken up<br />Used a 14# ball (the highest the gym had)SteveCnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-24208392396443283962009-07-16T14:05:46.266-06:002009-07-16T14:05:46.266-06:00Scott,
Where exactly in Illinois do you hail from...Scott,<br /><br />Where exactly in Illinois do you hail from? Hard to locate crossfiters in the Midwest when you don't live near a large city, as there aren't that many here. I happen to be in Winchester IL.Pfeifalifehttps://www.blogger.com/profile/05251933647751717680noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-43687257385239268282009-07-16T13:36:59.990-06:002009-07-16T13:36:59.990-06:009 rounds + wb + L & strict
all pull ups broke...9 rounds + wb + L & strict<br /><br />all pull ups broken after round 2<br />wall ball broken in rounds 6-9<br /><br />those breathings rests seemed to get shorter and shorter!<br /><br />no clue of reps on skill work, but felt good to work on my totally messed up push up form.JonathanTnoreply@blogger.com