tag:blogger.com,1999:blog-955910955820173624.post3204956460973781264..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: WGM - phase 2OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger48125tag:blogger.com,1999:blog-955910955820173624.post-85924339886990564752012-09-19T21:06:25.211-06:002012-09-19T21:06:25.211-06:00Ohhhh, those were the days...
AucoinOhhhh, those were the days...<br /><br />AucoinAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-51628722603054940832009-09-04T17:12:21.470-06:002009-09-04T17:12:21.470-06:00Caught up today:
hps 95, 105, 115, 125, 130, 130
...Caught up today:<br /><br />hps 95, 105, 115, 125, 130, 130<br /><br />form shaky on first single so did it again right<br /><br />bjs 3:57<br /><br />rows 3:10 / 3:06. Why do I suck at rowing? This was damper 3/4 with 29-31 strokes/min.depaulhttps://www.blogger.com/profile/14157266790160385039noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-58107514615442086512009-09-04T15:48:34.974-06:002009-09-04T15:48:34.974-06:00Well the venue was awesome but not the wod. We had...Well the venue was awesome but not the wod. We had the pleasure of wodding at CF SFO <br />53. 58. 63 63(2f) 63 63<br />4:55 BJ<br />Rows. 3:06. 2:04/500m<br /> 3:16. 2:08/500m<br />Feels like I am on vacation - oh ya I am!Unknownhttps://www.blogger.com/profile/12201128877422546420noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31473218553825801292009-09-03T22:22:54.380-06:002009-09-03T22:22:54.380-06:00Thanks Sweeney! And double muchos thanks for lett...Thanks Sweeney! And double muchos thanks for letting my kid hang out with your kid while Amy and I went out for a yummy din-din.<br /><br />And no, it wasn't paleo...Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-81058610510005319352009-09-03T22:21:56.148-06:002009-09-03T22:21:56.148-06:0060/66/71F/71 complete/73.5 F/73.5 complete. No go...60/66/71F/71 complete/73.5 F/73.5 complete. No go on anything else--knee shot for today!<br /><br />Good luck tomorrow Mike.<br /><br />Trev--hope you had a good one!<br /><br />Geoff and Amy--way to go. Amy--I don't know how you put up with that guy, epecailly all the singing.Laurahttps://www.blogger.com/profile/02555978657021781659noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79264572514118989462009-09-03T22:17:44.443-06:002009-09-03T22:17:44.443-06:00Hang Power Snatch-
3/154
3/165
2/176 (epic fail)
...Hang Power Snatch-<br />3/154<br />3/165 <br />2/176 (epic fail)<br />2/165<br />1/176<br />1/187 (fail, felt flat on these big time)<br /><br />Box Jumps (33" - into back of dad's truck) - 4:55<br />pace felt good, but at the end I felt I could have pushed harder. stepped down from the top each time, which def slowed down any potential speed I might have found, but my shins are still recovering so I frowned on this idea.<br /><br />didn't have rower so did 45# SDHP 75 reps<br /><br />1. 2:13<br />2. 2:10<br />grip got tired, had to break it up to re-chalk hands as center of bar is slick and i was sweating my ass off in the basement. two seemingly slow sucks at the end. def wish i could have rowed.Pfeifalifehttps://www.blogger.com/profile/05251933647751717680noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-76505951428152130502009-09-03T21:12:52.226-06:002009-09-03T21:12:52.226-06:00Happy Birthday Trevor!!! Hope you had a great day!...Happy Birthday Trevor!!! Hope you had a great day!!! <br /><br />Hey Michael...pretty awesome outcomes for the benchmark WODs!!! Just wanted you to know that I'm thinking about you and sending lots of positive energy your way...The very things that make you such an amazing CrossFitter will make for a better recovery!!!Michellehttps://www.blogger.com/profile/01489577981524994604noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-36875443476608088342009-09-03T19:53:36.415-06:002009-09-03T19:53:36.415-06:00Doubled up today to get caught up.
AM Yesterdays W...Doubled up today to get caught up.<br />AM Yesterdays WOD<br />Skill work as RX <br />300 DU in 4 sets 62/81/81/76<br />Amrap 222 total<br />44/44<br />19/49<br />15/51<br /><br />PM Todays WOD<br />115/135f3/115/125/135/135<br />75 Box jumps 4:23<br />Rows 2:43 & 2:45<br />No explosiveness left for snatches. Cant quite get good speed built up when starting from the hang.Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-11352679896477666592009-09-03T19:32:35.098-06:002009-09-03T19:32:35.098-06:0038/6'2"/194
HPS - 60/70/75/80/82.5/85x (...38/6'2"/194<br /><br />HPS - 60/70/75/80/82.5/85x (82.5kg 182# PR!) Last PR was 70kg (154#) on June 4, 08.<br />Box Jumps 30" - 4:14<br />Row 1: 2:24 (1:37/500m)<br />Row 2: 2:36 (1:44/500m)<br /><br />Box Jumps: I had this idea last time we did 30" but forgot how high 30" was. Stretched real good and gave it a shot this time. Jumped up and down the first 10 and then started stepping off in the 20's after full extension. Took a little practice but got it down once I learned to loosen up. With 75 reps, it wasn't measureable but with 150 for time, I think stepping off for those that can, I think it could work to your advantage by saving the beating on your calves/shins. I found myself getting too comfortable between 40-50 and kicked it back up with the finish line in sight.<br /><br />Rows: I don't have a 2k row time logged, so I used my 1k row time which was 3:11 (1:35/500m pace). The goal today was to stay under a 1:40 pace. The last row started to break me mentally towards the end.<br /><br />Happy birtday Trevor and good luck with the surgery Fitz. We're all pulling for you to have a quick recovery!Brent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73382237331933021692009-09-03T19:21:57.275-06:002009-09-03T19:21:57.275-06:00Michael nice work on the benchmarks! We will be to...Michael nice work on the benchmarks! We will be toasting a successful surgery to you while drinking our "I am Grateful" smoothie from Cafe Gratitude. You have the fountain of youth on your side and all of dawgs sending you positive energy for faster healing. Woof.Unknownhttps://www.blogger.com/profile/12201128877422546420noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-81467108704574719612009-09-03T19:19:41.049-06:002009-09-03T19:19:41.049-06:00HPS 175x3 180x3 190x2 200x2 210x1 225x1 230x...HPS 175x3 180x3 190x2 200x2 210x1 225x1 230x1 (PR)<br /><br />Box Jumps: 4:09<br /><br />I did hill sprints this morning, so I didn't do the rows.<br /><br />Felt great on the HPS, so I went for bust and made it. <br /><br />Good luck with recovery Mike. <br />Happy B-day Trevor!<br /><br />Nice gym, I love the Maier maniaRory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-77352116491678229482009-09-03T19:15:16.741-06:002009-09-03T19:15:16.741-06:00i've been hanging with Rob too much (lol), nee...i've been hanging with Rob too much (lol), need to correct my post... the row times posted were my pace as that was my focus for the rows... too tired to do the math<br /><br />Happy Birthday Trevor, we look forward to celebrating a healthy and strong "47" year with you at OPT!Leighannehttps://www.blogger.com/profile/07435819094913736250noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17089888288688996882009-09-03T19:13:38.434-06:002009-09-03T19:13:38.434-06:00HPS: 135(3),145(3),155(2),155(2),165(f),165(f),165...HPS: 135(3),145(3),155(2),155(2),165(f),165(f),165(1),175(f)<br /><br />30" box jumps: 3:58 (hips full extension)<br /><br />Row: 2:34/2:37 (1:44-1:45/500m pace)<br /><br />arches really sore immediately following box jumpsBrian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-24800648936876760142009-09-03T18:53:31.305-06:002009-09-03T18:53:31.305-06:00Eric R.
HPS 125(3),125(3),135(2),135(2),145(1),1...Eric R. <br />HPS 125(3),125(3),135(2),135(2),145(1),145(1)<br />Box Jumps 5:27<br />Row-2:39 1:46/500m<br /> 2:44 1:49/500m<br /><br />Heather R. <br />HPS 65(3),70(3),75(2),75(2),80(f),80(f)<br />Box jumps 5:23 <br />Row 3:28 ~2:16/500m<br /> 3:25 ~2:15/500mUnknownhttps://www.blogger.com/profile/11019363624817235017noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-22361107214147675162009-09-03T18:48:06.450-06:002009-09-03T18:48:06.450-06:00HPS: 125, 135, 145, 145, 150, 155
75 box jumps 30...HPS: 125, 135, 145, 145, 150, 155<br /><br />75 box jumps 30": 4.22<br /><br />Row 750M: 2.29<br />Row 750M: 2.42Paul Kleinhttps://www.blogger.com/profile/03325412165324710374noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-28627248769537298632009-09-03T18:40:53.788-06:002009-09-03T18:40:53.788-06:00Big Day....
Best of luck Mikey..thanks for the up...Big Day....<br /><br />Best of luck Mikey..thanks for the update.<br /><br />Happy b-day Trevor!! When you reach 47 do they say 47 years young? haha<br /><br />and <br /><br />Happy Anniversary to the Aucoins (Geoff and Amy)Sweeneyhttps://www.blogger.com/profile/10366111414539358588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-23181953776022983172009-09-03T18:38:33.471-06:002009-09-03T18:38:33.471-06:00This comment has been removed by the author.Sweeneyhttps://www.blogger.com/profile/10366111414539358588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-51406145924513034912009-09-03T18:28:20.197-06:002009-09-03T18:28:20.197-06:00Hang Power Snatch-
3/110
2/120 (not good)
2/110
2/...Hang Power Snatch-<br />3/110<br />2/120 (not good)<br />2/110<br />2/115<br />1/125 (form??)<br />1/125 (form??)<br /><br />Box Jumps (30") - 3:57<br /><br />PB 2k row - 7:07 (1:46/500m)<br /><br />1. Row 750 - 2:37 (1:44/500m)<br />2. Row 750 - 2:49 (1:53/500m)<br /><br />30 sec rest was brutal. Probably did not start 2nd row until after 35 sec rest which helped kill the second row time (had 750m/30 sec intervals set on C2)Jefffhttps://www.blogger.com/profile/08272116858048309074noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5990343970920240732009-09-03T17:40:43.246-06:002009-09-03T17:40:43.246-06:00Mike,
Best of luck to you with the surgery. I...Mike, <br /><br />Best of luck to you with the surgery. I'm sure you'll be back and killin it in record time!EvanJhttps://www.blogger.com/profile/02699806767365121542noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5868860036923364542009-09-03T17:09:56.886-06:002009-09-03T17:09:56.886-06:00Regrettably not going to be able to do this today....Regrettably not going to be able to do this today. Wife's b-day and I've had the kids all day. Next cycle I'll be at the cabin with family too. Not bringing the jump rope or kb either this time. I'll pull up some crab pots and hopefully a salmon though! I'll be looking forward to getting back at it.Joel B.https://www.blogger.com/profile/05341500741573909557noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26253604643426905752009-09-03T15:33:37.304-06:002009-09-03T15:33:37.304-06:00Pfeifalife, and anyone else interested:
Here are ...Pfeifalife, and anyone else interested:<br /><br />Here are my thoughts on the second workout, and answers to your questions:<br /><br />"Are these 2nd workouts all going to be some type of movement wod or will it be a mix of G,M, and W?"<br /><br /> - Each one will be different. The primary factors considered when picking a second workout will be one, how I'm feeling physically and mentally, two, what we have done recently/will do that day, three, what I think addresses weakness I have, and four, what I think looks like fun.<br /><br />"Also is it suggested to do these shortly after OPT wod or at separate points in the day?"<br /><br /> - My plan is to wait a couple of hours after completing the OPT WOD. I'm in a unique situation right now though where that is possible. For shorter workouts, a 15-20 minute rest may be OK. I will, however, complete the OPT WOD as my primary workout, then, assuming all systems are a go (diet, sleep, etc) hit the second WOD.<br /><br />"Is this being coordinated with coach's wods in with regards to wods 2 or 3 days out?"<br /><br /> - No. No guarantees. We may end up shooting ourselves in the foot some days. As I see it though, I'm down for the possibility of having to work the same system twice in a row. There are no guarantees, for example, that after doing a heavy pull-up/box-jump WOD (or whatever) I won't go out on patrol and end up chasing some dude down jumping onto and then climbing over walls all the way. So, while I'm sure it's not ideal to repeatedly stress the same system, there is no guarantee that life won't require me to do something I just completed in a workout. Of course, I'm willing to go in any direction Coach asks.<br /><br />One more disclaimer: Just so you know...this isn't my job. My job is chaotic sometimes, and sometimes slow. Right now it's slow (which is a good thing). There may be weeks at a time when things are chaotic where I don't post a second workout.<br />Coach - Please tell me to shut my trap and go back to posting my reps, loads, and times if this gets out of control. I'm a little embarrassed to be throwing my ideas around on your website. As far as I'm concerned, you are, after all, my Coach.<br /><br />Steve<br />sjsmith5@gmail.comAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-46089433772092905582009-09-03T15:04:57.386-06:002009-09-03T15:04:57.386-06:00OK, so, this whole two-a-day thing may be short li...OK, so, this whole two-a-day thing may be short lived. I think I may be gong down hill fast!!<br /><br />WOD #1:<br /><br />HPS: 155, 155, 175, 175, 195, 195<br />- Felt strong the whole way through. Stayed light to maximize speed.<br /><br />Box Jumps (30"box) - 4:10. OPT standard (Feet fully on box, hips fully extended). No problem with lungs, legs were fine, accuracy, however was another issue. Ouch.<br /><br />Row (2K row time unknown, no rower on hand, Sub 75 SDHPs with 65#):<br /><br />2:17<br />2:36<br /><br />Was suprised at how much I slowed down on the second one.<br /><br />WOD 2:<br /><br />Run 1 - 3/4 mile, about a 7-8% grade, about a 7:20 pace.<br /><br />Run 2 - 3/4 mile, about a 7-8% grade, about a 7:40 pace.<br /><br />Smoked.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-6244917809021193812009-09-03T14:22:00.727-06:002009-09-03T14:22:00.727-06:00HPS
125,130,145,155(1), 160(f), 160
Box jumps= 5:...HPS<br />125,130,145,155(1), 160(f), 160<br /><br />Box jumps= 5:37<br /><br />Rows<br />2:30<br />2:44 (hams were done at this point)<br /><br />Fri and Sat rest, construction job sat and my body is toast, see ya Sunday dawgs<br /><br />Mike good luck with everything, we will be here when you get back, whoof dawgGarage Crossfitterhttps://www.blogger.com/profile/07905752871896361944noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3492024823628418842009-09-03T14:06:09.863-06:002009-09-03T14:06:09.863-06:00Geoff, I'm goign to try a different strategy j...Geoff, I'm goign to try a different strategy just to see how our times may differ. It may not be that different with only 75 of them but we'll give it a go.<br /><br />-BrentBrent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31702128504086520232009-09-03T13:48:46.207-06:002009-09-03T13:48:46.207-06:00Good luck Mike, brake a... shoulder.
Happy Birthda...Good luck Mike, brake a... shoulder.<br />Happy Birthday Trevor Salmon!!!!rwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.com