tag:blogger.com,1999:blog-955910955820173624.post2284513731757161494..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: SquatOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger51125tag:blogger.com,1999:blog-955910955820173624.post-22568125696871238242009-08-02T20:18:23.487-06:002009-08-02T20:18:23.487-06:00110 kilos for 5x6
1.5 pood in each hand
JAS unbrok...110 kilos for 5x6<br />1.5 pood in each hand<br />JAS unbroken<br />1.5 pood CU 5x3<br />CTB CU broken on set 5<br />KCU broken on set 5<br /><br />This kicked my ass!Parker Craignoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26696233218403678822009-07-31T06:43:50.846-06:002009-07-31T06:43:50.846-06:00Rounds
1. 185 lb. squat 6 reps + 30 lb dbs + 50 l...Rounds<br />1. 185 lb. squat 6 reps + 30 lb dbs + 50 lb pullup<br />2. 205 lb squat 6 reps + 30 lb db + 60 lb pullup<br />3. 225 lb squat 6 reps + 30 lb db + 65 lb pullup<br />4. 230 lb squat 5 reps + 30 lb db + 70 lb pullup<br />5. 225 lb squat 4 reps + 30 lb db + 75 lb pullup<br /><br />Glutes and hams done by the end of this one, pullups were pretty easyTodd Dyerhttps://www.blogger.com/profile/11112421385502118258noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-77616543688775395922009-07-30T11:27:22.472-06:002009-07-30T11:27:22.472-06:00A1: 185x6/225x6/245x6/265x5/285x3
A2: 1.5pd kb/han...A1: 185x6/225x6/245x6/265x5/285x3<br />A2: 1.5pd kb/hand on all<br />A3: 13,2/15/15/15/15<br />A4: 70/70/70/80/90<br />A5: straight through<br />A6: straight through<br /><br />insufficient warm-up: struggled through first set, and grooved 3-5.<br /><br />pow: refuel/dream whey.Chris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79415518785763263332009-07-30T10:46:31.050-06:002009-07-30T10:46:31.050-06:00Thought it was you...I think we know a few of the ...Thought it was you...I think we know a few of the same people. Small world. My brother lives in Lethbridge I'm going to get him to check out your box. He was a sprinter in High School and was top 1 or 2 ranked in Alberta a few years ago. Small world...YoungManRumblenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42321177230046113592009-07-30T09:13:48.644-06:002009-07-30T09:13:48.644-06:00Chad do you get a free banjo if you visit Rossland...Chad do you get a free banjo if you visit Rossland?Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-75321050536322809962009-07-30T07:20:16.136-06:002009-07-30T07:20:16.136-06:00brett,
could mack put you up to some other WODs?.....brett,<br />could mack put you up to some other WODs?... it's nice to see you post!<br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-64070458661043559152009-07-30T07:02:38.799-06:002009-07-30T07:02:38.799-06:00I guess you can say I am from Trail, I was born th...I guess you can say I am from Trail, I was born there, but I grew up in Rossland B.C. <br />You from that area?Chad Action Brandthttps://www.blogger.com/profile/02023349330595290649noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63815005442807174062009-07-29T22:35:20.362-06:002009-07-29T22:35:20.362-06:00Squats: 225, 235, 255, 275, 285 (5 reps)
Lunge: ...Squats: 225, 235, 255, 275, 285 (5 reps)<br /><br />Lunge: 50 lb. dumbells<br /><br />Weighted Chins: 50 lb DB<br /><br />Everything else unbroken.dontpanic356https://www.blogger.com/profile/06735892912368554159noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-75662842629162097492009-07-29T22:33:38.384-06:002009-07-29T22:33:38.384-06:00HB back squats(6 reps each rnd) - 125/135/140/145/...HB back squats(6 reps each rnd) - 125/135/140/145/150. Tempo and high bar freaked me out at first, and my execution of it was by no means perfect, but I really liked it in the end.<br /><br />DB walking lunges - 20/25/30/35/35<br /><br />Jump squat - all straight thru<br /><br />strict CUs - 15/20/25x2/20 could only go up by increments of 5# at CFC.<br /><br />C2B - last couple sets were not the fastest, but I stayed on the bar the whole time.<br /><br />Kipping - first 3 rnds straight thru, then 7/2, and 5/2/2<br /><br />switched grip to open when I learned the butterfly, now I need to try and close it again, but I just can't seem to do it. Grip failure on chin ups seems to be happening more often now and it's really starting to get to me!<br /><br />Sorry about making you laugh Chantal...wish I could promise that it won't happen again!<br /><br />Welcome back Cap'n Rob!!! Tell your sweet girls that it was their cheering that made all the difference!!! <br /><br />No Big Dawgs for me for a week. Off to the cabin...Michellehttps://www.blogger.com/profile/01489577981524994604noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39669924671403165542009-07-29T22:09:56.485-06:002009-07-29T22:09:56.485-06:00Gord its great to be posting again.
Rory and I too...Gord its great to be posting again.<br />Rory and I took some time off after we did the Game WODs. Anyway messed this up and found out correct way to do this after the fact. i did it like squats then 10sec straight through 5 sets the on down the line.<br /><br />245x6<br />20kg KB each hand lunges<br />great explosion on jumping lunge<br />45lb weighted<br />CtB first 3 good rest got tired we smoked our arms yesterday during Army PT.<br />kipping unbroken.<br /><br />much needed rest day tomorrow even though its not much of a rest since we are working on patroling. but i wont be doubling up. Friday Rory and I are going to do some indoor climbing should be fun.ROBOhttps://www.blogger.com/profile/13292831018414279936noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79755455842544135912009-07-29T21:45:22.257-06:002009-07-29T21:45:22.257-06:00Warmup: Did stuff mimicing Action Brandt's wa...Warmup: Did stuff mimicing Action Brandt's warmup he posted and felt good and primed for this wod. Everthing but my quads and pulling muscles were sore before this wod<br /><br />A1: 315,315,295,295,295(5)<br />A2: used 2 pood kettlebell held on back for this this<br />A3: unbroken, absolutely fried my legs<br />A4: 78,78,63,63,58<br />A5: unbroken<br />A6: unbroken<br /><br />This wod was brutal, but awesome at the same time. Can't really think of too many like this that both gut and head checked like this one. Absolutely loved it, all the while loathing it in sync. <br /><br />Not used to doing HBBS, so took some focus on staying on heels to keep back more upright and off toes (this messed with the cadence at the top of my reps on about the last 3 rds). Lunges were lunges, and air squats sucked the life out of my legs. started to look like low bar jumping air squats near the end, had to refocus on upright torso as back was going. The pullups were pullups. Tried to focus more on pulling with my back as my arms were fairly tired from the weighted chinups. <br /><br />Post wod: 45g isopure protein, 1 apple<br /><br />rolled out and stretched after hot shower. I will probably just be one giant knot tomorrow. This last triple was brutal. Keep it up Coach. I am more focused on my diet, sleep, recovery more than ever firstly just to try and survive each week on this site. Thank you for this...Pfeifalifehttps://www.blogger.com/profile/05251933647751717680noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-4975028878531441272009-07-29T21:32:10.862-06:002009-07-29T21:32:10.862-06:00Forgot the Lunges i used kettlebell so the weight ...Forgot the Lunges i used kettlebell so the weight was in pood.Pfeifdoghttps://www.blogger.com/profile/09118662805163350208noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-67391933615645401732009-07-29T21:26:16.660-06:002009-07-29T21:26:16.660-06:00HBBS: 315,315,315,295,275
lunges 2/2/2/1.5/1.5
WCU...HBBS: 315,315,315,295,275<br />lunges 2/2/2/1.5/1.5<br />WCU 24lbs straight weight vest<br /><br /><br />One of the hardest workout I have done. Legs started feeling shakey after squats on round 3.Pfeifdoghttps://www.blogger.com/profile/09118662805163350208noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-51716215678592031372009-07-29T20:59:58.226-06:002009-07-29T20:59:58.226-06:00should I?... dare I?...
uhhh what's a dikfir?...should I?... dare I?...<br /><br />uhhh what's a dikfir?<br />haha<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-22488243234927287372009-07-29T20:38:12.826-06:002009-07-29T20:38:12.826-06:00Chad Brandt...are you from Trail BC...you look fam...Chad Brandt...are you from Trail BC...you look familiar...YoungManRumblehttps://www.blogger.com/profile/17476787937171374604noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-4811317694064245372009-07-29T20:35:40.119-06:002009-07-29T20:35:40.119-06:00@ OPT @ 7PM
HBBS 200 straight
lunges 30/35/45/45/4...@ OPT @ 7PM<br />HBBS 200 straight<br />lunges 30/35/45/45/45<br />j.a.s. toos low for #1&#2. Corrected. Thx Mike<br />WCU 25/30/40/40/40 needed the weight belt<br />CTB Tucker style<br />KCU butterfly<br /><br />hard to be proficient @ both types of chin-ups. Undecided to keep develeoping both or just be good @ butterfly. Nice to have both in the toolbox.Granthttps://www.blogger.com/profile/06879596201860513087noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-19847628468513831182009-07-29T20:27:28.902-06:002009-07-29T20:27:28.902-06:00And nice work, Chad. I'll have to come down a...And nice work, Chad. I'll have to come down and visit!Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-6199891960466463472009-07-29T20:26:00.754-06:002009-07-29T20:26:00.754-06:00I may even pay to watch the SMACKDOWN!I may even pay to watch the SMACKDOWN!Laurahttps://www.blogger.com/profile/02555978657021781659noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-27947771187822914102009-07-29T20:19:19.625-06:002009-07-29T20:19:19.625-06:00There is going to be a serious smackdown next time...There is going to be a serious smackdown next time I come up to OPT.<br /><br />Dikfirs? Are we 12 now?Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18857244329642042222009-07-29T20:08:50.909-06:002009-07-29T20:08:50.909-06:00Squats: 95/105/110/112.5/115
W. Lunges: 15/17.5/2...Squats: 95/105/110/112.5/115<br />W. Lunges: 15/17.5/20/22.5/27.5<br />J. Squats--straight through<br />Weighted Chins: 10/12.5/15/20/22.5<br />Other chins completed--some kipping issues within sets, but never off the bar.<br /><br />Probably could have been a bit heavier on the chins.<br /><br />Tried to make up yesterday's workout at night, but neck stinger/pain flared up again after set 1, so stopped. Finished with inversions--not bad, neck pain only when upside down! Thanks Grant for the tips. Welcome back captain Rob!Laurahttps://www.blogger.com/profile/02555978657021781659noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-92033893546807547352009-07-29T20:03:23.124-06:002009-07-29T20:03:23.124-06:00Long wod!
A. hate the high BS as now really used ...Long wod!<br />A. hate the high BS as now really used to low-6 x 125, 5x135, 5x145, 5x145, 5x145<br />B. 25, 30, 25, 25, 25, 25 db<br />C. completed<br />D. bodyweight only(first time with strict), +10lbs, +10, +10, +10 for 1 only thanks to michelle making me laugh, +10 for 3.<br />E. 6, 6, 5/6, 6,5/6,4/6 with MS as judge<br />F. completed-hands are wrecked as I am trying to do thumbs around bar as per Tucker <br />will do OH2 tomorrow-looking fwd to some sleepChantalnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-40362262384930143662009-07-29T19:36:04.770-06:002009-07-29T19:36:04.770-06:00Tried to get this workout in today, did some High ...Tried to get this workout in today, did some High Bar Back Squats at new gym, but totally our of gass. We are moving all the equipment(lots of Farmer Walks today) with the help of my fantastic clients, into our new 5000 square foot box. <br />We still have some work to go, Pull-up system will be put in next week. SO we are starting this Friday with a Double Header!<br />Check out a couple pics on my web-site:<br />http://crossfitlethbridge.typepad.com/<br /><br />All Big Dawg and Dawgetts WELCOME!Chad Action Brandthttps://www.blogger.com/profile/02023349330595290649noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-21668935124194938182009-07-29T19:21:14.112-06:002009-07-29T19:21:14.112-06:00Here is a little vid of our wod today.
http://vim...Here is a little vid of our wod today.<br /><br />http://vimeo.com/5829807 <br /><br />This shit is so mentally hard to complete. You are pushed to the edge of cliff every workout, for me anyway. Today was very tough. I think it is the mandated rest times that get me the most and the heat wave hitting Western BC. Anyway survived another one. <br /><br /><br />Backsquats <br /><br /><br />198# x 6<br /><br />220# x 6<br /><br />231# x 6<br /><br />235# x 6<br /><br />245# x 6 <br /><br /><br />Airsquats <br /><br /><br />Broken only on round 2 10/5<br /><br />*found it hard to keep my hands behind my head* <br /> <br /><br /><br />DB Lunges <br /><br /><br />25#<br /><br />30#<br /><br />30#<br /><br />35#<br /><br />35# <br /><br /><br />Strict pull-ups’ were done with a 40# dumbbell heaviest we had. <br /> all unbroken <br /><br />Here is a little vid of our wod today.Surrey Sterlingnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-7334438875098670492009-07-29T18:44:04.980-06:002009-07-29T18:44:04.980-06:00Squats - 225,230,215,220(4),220(4)
Lunges - 45,45,...Squats - 225,230,215,220(4),220(4)<br />Lunges - 45,45,45,45,45 /hand<br />Jumping Squats - Nasty by last 3 rounds<br />Strict Weighted Chins - 45,55,65,70,75(2)<br />C2B - Unbroken<br />Kipping - Unbroken<br /><br />Smoked!!!!!Jefffhttps://www.blogger.com/profile/08272116858048309074noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-87211774455452493502009-07-29T17:42:15.776-06:002009-07-29T17:42:15.776-06:00all sets...
225 x6
60lb dbs
unbroken
50lb db
unbro...all sets...<br />225 x6<br />60lb dbs<br />unbroken<br />50lb db<br />unbroken<br />unbroken<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.com