tag:blogger.com,1999:blog-955910955820173624.post3388166440948092697..comments2024-03-17T14:57:41.754-06:00Comments on optimum performance training: wed, dec 15, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger73125tag:blogger.com,1999:blog-955910955820173624.post-77851793564058403252010-12-17T14:43:42.842-07:002010-12-17T14:43:42.842-07:00Part 1:
A1: 110, 115, 115, 117.5kg.
A2: Ring Pul...Part 1: <br />A1: 110, 115, 115, 117.5kg. <br />A2: Ring Pull ups. <br /><br />Subbed for moderate weight on back squat. Still coming back from quad strain. <br /><br />B. No GHD. 100 Anchored Sit Ups = 3:39.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-35739903813891681412010-12-15T20:54:56.430-07:002010-12-15T20:54:56.430-07:00Monday WOD:
A.100kgx2x2
B.110kg(fx2)
C.110kg(fx2)....Monday WOD:<br />A.100kgx2x2<br />B.110kg(fx2)<br />C.110kg(fx2)...f#$kkkkkkk!<br />D.complete@160#<br />E.complete...all sets UB<br /><br />notes: did not think I would struggle with 110kg...drive and speed under the bar were lame...rough night!<br /><br />been tryin to work through a pulled bicep muscle but chins and overhead stuff make it just scream, so I might take tomorrow off...at a bit of a low point with my training and I'm gettin frustrated as hell...<br /><br />some seriously sick numbers today Dawgs! Nice work all of you.Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70925060871494360922010-12-15T19:52:28.486-07:002010-12-15T19:52:28.486-07:0039/6'2"/200
Todays WODs back to back bec...39/6'2"/200<br /><br />Todays WODs back to back because of time. I honestly think driving drinker than a skunk would be safer than trying to drive after a workout like this. Wow. <br /><br />A1 FSx2:<br />120kg(3) 264#<br />130kg(3) 286#<br />140kg(2) 308#<br />140kg(2) 308#<br />145kg(1) 320#<br />130kg(2) - punishment rounds<br />130kg(2)<br />130kg(2)<br />A2 PUs: All UB, felt easy after A1<br />B: Skipped GHD's<br />+10m rest<br />Part II:<br />1) 1:37<br />2) 1:48<br />3) 1:52<br />4) 1:46<br />5) 1:51<br />+5 min rest<br />1) 1:42<br />2) 1:47<br />3) 1:58<br />4) 2:04<br />5) 2:24 - lost it on the du's and hit a wall<br /><br />The last 4 days have been wonderful and in line with how they felt leading up to regionals last year which was my best year to date. Thanks and keep it up James!Brent Maierhttps://www.blogger.com/profile/14402536879651646709noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-22596868913509010612010-12-15T19:13:39.656-07:002010-12-15T19:13:39.656-07:00part 2:
1:43/1:46/1:54/1:51/1:49
10 min
1:48/1:5...part 2: <br /><br />1:43/1:46/1:54/1:51/1:49<br />10 min<br />1:48/1:50/1:57/1:59/1:50<br /><br />Felt good, evenly paced on this. Can feel my conditioning coming back. <br /><br />Smith, Howell and unit, thanks guys! I'm just trying to hold my own among you dudes!Nathan H.https://www.blogger.com/profile/16910326170713046491noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-76023570313302229912010-12-15T18:51:42.986-07:002010-12-15T18:51:42.986-07:00295-305-305-315-335x2
pullups unbroken with 20lb v...295-305-305-315-335x2<br />pullups unbroken with 20lb vest<br /><br />4:09 on ghd's<br /><br />left times at gym for part 2. will get them tomorrow morningAJ Moorehttps://www.blogger.com/profile/07947403288939857227noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-49590700427019094472010-12-15T18:51:16.700-07:002010-12-15T18:51:16.700-07:00A1. 225×3,235×3,245×3,255×3,265×1
A2. done
Then 1...A1. 225×3,235×3,245×3,255×3,265×1<br />A2. done<br /><br />Then 1st 5 sets of row WOD:<br />?,2:10,1:58,2:18,2:09<br /><br />50 GHD sit ups for time: 3:10Pete @ CFNhttp://www.thrivechiropracticcenter.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-8101745620696058762010-12-15T18:32:37.261-07:002010-12-15T18:32:37.261-07:00part 2:
2:00, 2:10, 2:26, 2:35, 2:43
2:05, 2:08, 2...part 2:<br />2:00, 2:10, 2:26, 2:35, 2:43<br />2:05, 2:08, 2:20, 2:23, 2:23<br /><br />PTS wasn't joking about the gym being brutal cold.ryandrew11https://www.blogger.com/profile/10091170906283107529noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-75417659546856234902010-12-15T18:30:17.524-07:002010-12-15T18:30:17.524-07:00rory- I stand by the fact that ur a robot gorilla....rory- I stand by the fact that ur a robot gorilla...<br />Nathan/ROBO- nice heavy loads!...<br />SS- I sure hope so!... nice series 2day!...<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44579022625415835082010-12-15T18:26:32.124-07:002010-12-15T18:26:32.124-07:00A1. 205,225,240,250,255(2)
A2. 25 x unbroken
B 4:5...A1. 205,225,240,250,255(2)<br />A2. 25 x unbroken<br />B 4:58 (1 sec PR)<br /><br />front squats fry my midline so was happy to push through on the GHD situps.<br /><br />4 hrs rest<br /><br />part 2:<br />1:48,1:50, 2:30, 2:05, 2:10<br />1:53, 1:59,2:09, 2:25, 2:30<br /><br />last two sets were with heavy rope after Buddy Lee rope broke in the cold. Gym was brutal cold tonight.PTShttps://www.blogger.com/profile/09603761668526809636noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-6116189236850418442010-12-15T18:19:39.951-07:002010-12-15T18:19:39.951-07:00Part 2:
1:50
2:15
2:55
2:43
2:42
2:17
2:57
2:20
...Part 2:<br /><br />1:50<br />2:15<br />2:55<br />2:43<br />2:42<br /><br />2:17<br />2:57<br />2:20<br />2:28<br />2:11<br /><br />This was my first 2-a-day OPT wod....Holy Moley! Shout out to Big Dawg Jeff for staying after to push me!Jared-CF Redlinehttps://www.blogger.com/profile/08407104297706869942noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-71178697516214771102010-12-15T18:15:40.943-07:002010-12-15T18:15:40.943-07:00switched the order... did part 2 first (finally fe...switched the order... did part 2 first (finally felt warmed up after)<br /><br />part 2- did 10 sets straight through with 2min rest between all sets (no 10min break), did switch order as rx from 6-10<br />1:37/ 1:41/ 1:37/ 1:41/ 1:37/ 1:41/ 1:40/ 1:37/ 1:35/ 1:34<br />felt 92% on last 2 sets (hr 184), otherwise bw 85-90%...<br /><br />part 1-<br />back squat- 255(5)/ 275(3)/ 300(2)<br />A1- 225 x3 x5 sets<br />A2- subbed AMRAP strict L-pullups with softball grip hanging off rings... 14/ 13/ 12/ 12/ 11<br />B- 4:54<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-84321856944067147212010-12-15T18:07:22.629-07:002010-12-15T18:07:22.629-07:00Training from Dec 13:
A.195,205
B.215(F),215,225
...Training from Dec 13:<br /><br />A.195,205<br />B.215(F),215,225<br />C.235(1),245(F)<br />D.155 (easy)<br />E.UBx5<br /><br />Jerk is extremely frustrating movement for me. Cant figure it out. I know I have the strength but my technique is horrible.Julian Cruzhttps://www.blogger.com/profile/11815539084611798886noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-86661152856630429382010-12-15T18:01:46.344-07:002010-12-15T18:01:46.344-07:00P1
A1: 95/105/115/125/135
A2: First 3 set UB
B: 5:...P1<br />A1: 95/105/115/125/135<br />A2: First 3 set UB<br />B: 5:34 <br /><br />P2: ranged 1:50-2:20 (this was rough!!)Christahttps://www.blogger.com/profile/05753546488995797301noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73370462573507579782010-12-15T18:00:41.055-07:002010-12-15T18:00:41.055-07:00Rory nice work with the 255 thruster!
Steve and N...Rory nice work with the 255 thruster!<br /><br />Steve and Nathan killer FS numbers!Stevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-33736747150756483972010-12-15T17:41:08.474-07:002010-12-15T17:41:08.474-07:002:10/2:10/2:10/2:12/2:10
2:25/2:50/2:45/2:55/2:25...2:10/2:10/2:10/2:12/2:10<br /><br />2:25/2:50/2:45/2:55/2:25NCovino "CFRedline"https://www.blogger.com/profile/08902111191712285640noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61003053910248662032010-12-15T17:40:09.334-07:002010-12-15T17:40:09.334-07:00first part only
A1 - 135,155,175,205,225 all x3 @...first part only<br /><br />A1 - 135,155,175,205,225 all x3 @tempo<br />A2 - all unbroken, last set tough<br /><br />B - 4:55DSC Staffhttps://www.blogger.com/profile/08475678823966707798noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-27861089497400875512010-12-15T17:39:09.670-07:002010-12-15T17:39:09.670-07:00Did own Part 1:
A1) Backsquat @20X1 3 reps x 4 set...Did own Part 1:<br />A1) Backsquat @20X1 3 reps x 4 sets<br />A2) Max Rep ring dips - no pauses<br />Part 2:<br />Same<br />A1) 220(3) damn groin is limitation<br />A2) 16,13,13,12<br />+<br />2:08/2:18/2:26/2:29/2:28<br />2:12 ..call it a session.3rd day on- feel smoked!Eric Cadyhttps://www.blogger.com/profile/00606458309242529002noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-77780814546733494672010-12-15T17:23:12.846-07:002010-12-15T17:23:12.846-07:00Part 2 sucked did it with Rory and Aj.
Avg. About...Part 2 sucked did it with Rory and Aj.<br /><br />Avg. About 1:45-2:00 all rounds felt.kinda pukeyROBOhttps://www.blogger.com/profile/13292831018414279936noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5343295972166015732010-12-15T16:58:02.257-07:002010-12-15T16:58:02.257-07:00Yesterday did mainsite wod: 10 deads and 30 ghd si...Yesterday did mainsite wod: 10 deads and 30 ghd sit ups in 7:29 with 275#.<br /><br />Today had to mix and match cause of time and torn bicep:<br /><br />Part 1:<br />Front squats as rxd then 25 unbroken ghd sit ups.<br />235x3, 250x3, 265x2, 265x2<br /><br />Rest 5 minutes then 3 sets of the first 5 sets of part2: 1:40, 1:31, 1:43<br /><br />Rest 3 minutes then 2 sets of the 2nd 5 sets: 1:41, 1:46.Angelo Foscohttps://www.blogger.com/profile/13330528413978291768noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-52548791556270526202010-12-15T16:55:30.922-07:002010-12-15T16:55:30.922-07:00- Should also say that each set was easily under o...- Should also say that each set was easily under or at the 90% effort range.<br /><br /><br /><br /> Nathan:<br />Outstanding job today. 345# is solid.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-6612392480150841222010-12-15T16:54:41.176-07:002010-12-15T16:54:41.176-07:00Part 1 - Done @5a.m.
A1: FS - 215#/225/230/235/235...Part 1 - Done @5a.m.<br />A1: FS - 215#/225/230/235/235<br />A2: All sets of chin-ups Unbroken<br /><br />B: 100 GHD sit-ups for time: 5:45 <br /><br />Part 2 - Done @4:30p.m. after full day of physical SWAT training<br /><br />1st 5 sets:<br />1:55/2:02/1:57/2:15/2:20<br /><br />2nd 5 sets:<br />1:50/1:59/1:59/2:06/1:58Jeff @CF Redlinenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3075133339248756712010-12-15T16:51:12.788-07:002010-12-15T16:51:12.788-07:00Unit - I'm glad you took the time to clean up ...Unit - I'm glad you took the time to clean up the banana peel. Those things can be dangerous.<br /><br />PS. Are we going to see you after Christmas?Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13835164689479633722010-12-15T16:48:11.900-07:002010-12-15T16:48:11.900-07:00Part 1:
A1. 275x3, 295x3, 305x3, 315x3, 320x1.75
...Part 1:<br /><br />A1. 275x3, 295x3, 305x3, 315x3, 320x1.75<br />A2. 10 strict + 15 Kip; All Unbroken<br />B. 5:46 <br /><br />- Had a difficult time warming up<br />- Sit ups very painful. It has been a while<br /><br />Part 2:<br /><br />1:39, 1:35, 1:36, 1:39, 1:38<br /><br />1:37, 1:40, 1:37, 1:42, 1:50<br /><br /> - Double unders were tough on the first five, rows on the second five<br />- Really screwed up the double unders on the last set<br /><br />- Initially recovered well, but last two rounds of each set were difficultAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-15775301979662912892010-12-15T16:38:31.311-07:002010-12-15T16:38:31.311-07:00Pinched nerve has subsided, rotation is back in my...Pinched nerve has subsided, rotation is back in my neck, shoulders, and back. Approached this wod with caution, nonetheless.<br /><br />A1. 225x3, 245x3, 265x3, 285x2, 275x3<br />A2. All unbroken<br /><br />B. anchored situps, no GHD machine. 3:24<br /><br />Part II:<br />First 5:<br />2:18, 2:14, 2:05, 1:52, 1:50<br />Rest 10min<br />Second 5:<br />1:56, 1:58, 1:57, 1:54, 2:02<br /><br />On the Second 5, hit the wall on the last set. Felt fatigue set in after the 4th set, and sure enough, bonked on the final set.über Baniahttps://www.blogger.com/profile/08298911586331580795noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63789860812658206732010-12-15T16:33:46.988-07:002010-12-15T16:33:46.988-07:00Part 2:
2:00,2:02,2:02,1:54,2:06
REST
2:06,2:08,2...Part 2:<br />2:00,2:02,2:02,1:54,2:06<br />REST <br />2:06,2:08,2:06,2:08,2:03<br /><br />First half felt like dynamite went off in my lungs. <br />Second part was ok, just had no power in pushup or the drive for rowing. Strange how switching it up like that makes such a large difference, interesting.<br /><br />Double Unders were just terrible. Couldn't get the rhythm at allNWhttps://www.blogger.com/profile/12712936159050124471noreply@blogger.com