tag:blogger.com,1999:blog-955910955820173624.post3551798680739376537..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: sun, dec 5, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger37125tag:blogger.com,1999:blog-955910955820173624.post-33929595933992044722010-12-08T01:22:16.867-07:002010-12-08T01:22:16.867-07:00Coach, your programme is awesome. I really appreci...Coach, your programme is awesome. I really appreciate the approach you have taken to prepare your athletes for CF competition. <br /><br />The programme is tough and I'm not up to the standards your programme demands in many areas, but I'm gonna stick with it. <br /><br />Thanks again.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-71654618384385877362010-12-08T01:17:51.211-07:002010-12-08T01:17:51.211-07:00Wup Row: 1:28 500m/ave on sprints @33, 1:52 500m/a...Wup Row: 1:28 500m/ave on sprints @33, 1:52 500m/ave at 26 strokes recovery. Finished with 1:48 ave. <br /><br />MU: 1x2, 2x4, 3x2 and missed the third rep on each of the last 2 sets. Still improved by an extra pair and an extra set of 3 from last attempt. <br /><br />HSPU: 4 mins done to ground. Started to fail so next 3 mins done head to 10kg plate. Felt strong again so last 2 mins head to 5kg plate. <br /><br />Triplet. Last 2 sets not unbroken. No GHD so subbed for ring K2E. <br /><br />Row: 1:34s on sprint, 1:58s on recovery. Finished with 1:54 ave.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17274377169691091612010-12-06T17:41:40.265-07:002010-12-06T17:41:40.265-07:00Warmup Row: 2533m
MU - UB
HSPU- first 6 on paralle...Warmup Row: 2533m<br />MU - UB<br />HSPU- first 6 on parallettes, rest did doubles on floor<br />Triplet: 9:59<br />Cool down row: 2356mMarkhttps://www.blogger.com/profile/17297092678823190377noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-86915498222958731222010-12-06T11:22:33.537-07:002010-12-06T11:22:33.537-07:00F/31/130
Modified:
row and rest same
1 muscle u...F/31/130<br /><br />Modified:<br /><br />row and rest same<br /><br />1 muscle up (trying for second rep) on the minute for 10 minutes<br />Missed reps 1, 4, 6, 8<br /><br />rest 3 min<br /><br />HSPU: Reps 1-6 @ 1.75″, Reps 7-12 @ 2.25″, Remainder at 3.5″<br /><br />rest 3 min<br /><br />5 sets:<br />20 walking lunges controlled<br />10 push ups contolled<br />20 GHD sit ups controlled<br />My push-ups are getting better, but still a lot of work to do.<br /><br />Rest and row sameAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-37958436043543956362010-12-06T10:12:53.793-07:002010-12-06T10:12:53.793-07:00Excellent work Colin!Excellent work Colin!David Weaverhttp://www.innericonfitness.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3083663370387317792010-12-06T02:03:30.662-07:002010-12-06T02:03:30.662-07:00Row - complete
Muscle ups - 8 sets unbroken, 1set ...Row - complete<br />Muscle ups - 8 sets unbroken, 1set 2/1, 1set 1/1/1 ( just out side the 10th minute.<br />Hspu - head to deck<br />Triplet. Done as 5 sets: 2:06, 2:04, 2:05, 2:06, 2:03<br />Row - comlmete<br /><br />pwo: 1 large banana, 100g smoked salmon, 3g l-gRoss Blakenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-72177297476281387392010-12-05T22:23:00.872-07:002010-12-05T22:23:00.872-07:00Muscle ups were a lot easier then the 10 breath th...Muscle ups were a lot easier then the 10 breath thing. HSPU depth started at 5" and went to 3". Triplet felt good.Kyle Fhttps://www.blogger.com/profile/02434860891968753527noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-28515963347916503442010-12-05T17:57:00.785-07:002010-12-05T17:57:00.785-07:00MU: all unbroken
HSPU: three 25lb plates stacked, ...MU: all unbroken<br />HSPU: three 25lb plates stacked, head touch ground, controlled.<br />Triplet: 10:52 (1:56, 2:11, 2:10, 2:15, 2:20)<br /><br />Row: total 2.67km in 10min, average 2min/500m during the warmup (was actually done last because I couldn't get a rower til later).über Baniahttps://www.blogger.com/profile/08298911586331580795noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-2860819874775320852010-12-05T16:23:14.021-07:002010-12-05T16:23:14.021-07:00MU: first 9 ub, failed on last rep of 10
HSPU: of...MU: first 9 ub, failed on last rep of 10<br /><br />HSPU: off 5" blocks...failed 16th rep (came off the wall sideways for some reason)<br /><br />Triplet: 11:31 - GHDs were a bit tough, but everything else was easy.<br /><br />Re: sectionals - <br />Yes things change a bit, but in other ways they don't. Everyone still gets to compete. Everyone still gets to cheer. I also like the idea of a more standardized approach if for no other reason than people have one less reason to complain about standards in different regions.<br /><br />The best thing - if you have been on this blog for a while, this is essentially what coach has been preparing us for. We do competitions all over the country and cheer for, encourage and support each other anyway. The last two Big Dawg Challenges have been proof that while some things change, effort, intensity, preparation and sacrifice don't. If anyone should be ready for the next evolution of competition it is the people here. For that we owe coach a huge thank you!Brandonhttps://www.blogger.com/profile/07754202075084607020noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-876990361683262172010-12-05T16:17:11.382-07:002010-12-05T16:17:11.382-07:00Did the Muscle ups 3x10sets
HSPU's - b/t para...Did the Muscle ups 3x10sets<br /><br />HSPU's - b/t parallets head to ground. Ears below hands. 1/30sec. Tough for the last few rounds. Shoulders cooked!<br /><br />Did 3 sets of the last part, minus the lunges (ankle). <br /><br />Rest day tomorrow...Larsnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34801922440028032492010-12-05T16:14:07.162-07:002010-12-05T16:14:07.162-07:00Row warmup felt good
All MU's UB and good
H...Row warmup felt good <br /><br />All MU's UB and good<br /><br />HSPU's 2 @7", 4@8.5", 5@9.5", 8@11"+2 failed attempts<br /><br />Triplet all UB <br /><br />Row cool down was goodAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5358508361878698782010-12-05T16:06:24.974-07:002010-12-05T16:06:24.974-07:00Row: as Rx 2611m
MU: progressions
HSPU: progressio...Row: as Rx 2611m<br />MU: progressions<br />HSPU: progressions<br />Triplet: as Rx - 13:50, lunges unbroken<br /><br />Skipped 2nd row to let the bruised ribs continue to heal. Basketball game tomorrow.ryandrew11https://www.blogger.com/profile/10091170906283107529noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-74845372823711780682010-12-05T15:43:02.861-07:002010-12-05T15:43:02.861-07:00Row - 2541
MU- Unbroken (on split bar)
HSPU- Fir...Row - 2541<br /><br />MU- Unbroken (on split bar)<br /><br />HSPU- First 10 on 4" blocks, last 10 normal<br /><br />Triplet- 9:28 (no GHD, had to sub inclined situp)<br /><br />Row -2449<br /><br />Had a few drinks last night...felt like my brain was wearing a weighted vest.<br /><br />Coach, a sincere thank you for the wonderful programming. <br /><br />Also a thank you to the Big Dawg community. Knowing that I'm gonna be posting on here is really helping my dedication and intensity levels. <br /><br />A year ago, I would skip 2k rows whenever they came up; 5 months ago I rowed a painful 7:47; 6 days ago I rowed a 7:45 DURING the interval work; yesterday I rowed a 7:22 and I still felt like I had another 7-10 seconds in the tank!jerfnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-11845294281676255282010-12-05T15:14:54.516-07:002010-12-05T15:14:54.516-07:00I have some mixed feelings about the lack of a tru...I have some mixed feelings about the lack of a true sectional this year. It was a great experience rooting for the big dawgs in person and it was quite inspiring seeing some of the other beasts put it all out on the line, but at the end of the day, regardless of the location, when we are called to perform we'll be expected to give the event 110%. Not getting immediate feedback might be a little disconcerting, but remember full effort, equals full victory.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-84308730039278848402010-12-05T15:08:04.634-07:002010-12-05T15:08:04.634-07:00Row -2157m
MU- all completed
HSPU - all completed
...Row -2157m<br />MU- all completed<br />HSPU - all completed<br />Triplet - 10:23<br />Row -2206mAaron Bettsnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-82165629525074550592010-12-05T14:12:40.322-07:002010-12-05T14:12:40.322-07:00Fighting sinus infection so not sure what i am goi...Fighting sinus infection so not sure what i am going to do today.<br /><br />Don't know if anyone has seen the CF Journal videos but it looks like there won't be sectionals as we know them this year. Watch the video looks like you can qualify through online submission and can do the workout mulitple times until you achieve the desired out come over a 6 week period??? Wow kind of changes the plan now doesn't it.Dr Lisahttps://www.blogger.com/profile/08117606314840666307noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-41807635153138154252010-12-05T14:03:52.282-07:002010-12-05T14:03:52.282-07:00AM
First try at 300FY
220 cals
PM
Row complete
MU...AM<br />First try at 300FY<br />220 cals<br /><br />PM<br />Row complete<br />MU 1 missed, all 2010 games standard except last set<br />HSPU first 5 min ring HSPU, second parellette full HSPU<br />didn't time the metcon<br />subbed airdyne for the cool down<br /><br />first try at 300FY was humbling... airdyne is my new nemisisRory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54530546327237579722010-12-05T13:58:58.521-07:002010-12-05T13:58:58.521-07:00Coach: ignore yesterdays metcon score, severly mes...Coach: ignore yesterdays metcon score, severly messed it up. <br /><br />Actual score is 4:04. Third attempt<br />First one was not legit, second try had missed reps. <br /><br />NikNWhttps://www.blogger.com/profile/12712936159050124471noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-56116467649614503452010-12-05T13:17:44.277-07:002010-12-05T13:17:44.277-07:00Thursday WOD:
Part 2: 227 cals
rest 10 min
P...Thursday WOD: <br /><br />Part 2: 227 cals<br /><br />rest 10 min <br /><br />Part 1:<br /><br />OHS: 185/195(fx2...both times balance, not weight)/195/195<br />MUs: complete...about 5 fails<br />L-Sit: no time...gym closed<br />DUs: complete...all sets UB...waited til I got home to do these<br /><br />notes: 300fy was an awesome WOD. Makes me want to buy an Airdyne for home. I want another go at this workout. Stayed on pace for 3 minutes before having to back off. <br /><br />Colin, you're an animal, man!Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66087496923840014702010-12-05T13:01:04.685-07:002010-12-05T13:01:04.685-07:00Muscle ups done as prescribed (11 sec per set)
HSP...Muscle ups done as prescribed (11 sec per set)<br />HSPU done to 16" depth below shoulders<br />5 rds of triplet done all unbrokenJerf @CF Redlinenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-49859258813716147822010-12-05T12:57:54.554-07:002010-12-05T12:57:54.554-07:00Ran a few tests today...
A. 14" bench press,...Ran a few tests today...<br /><br />A. 14" bench press, 30X0, find 1RM; 265<br />B. Seated behind the neck press, find 1RM; 150<br />C. Weighted chin-up, find 1RM; 100<br />D. DB external rotations, AMRAP @ 10% of A, 30X0; 7 with left arm, 8 with right armStephen Flamm @ CSChttp://www.crossfitnasti.wordpress.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-74513680519050729422010-12-05T12:48:48.818-07:002010-12-05T12:48:48.818-07:00Today first did yesterday's training.
PC clus...Today first did yesterday's training.<br /><br />PC cluster: 165, 170, 179, 185, 185<br /><br />couplet: 4:29<br /><br />Today's training 10 min later<br /><br />mu's took 12-14 secs per 3<br /><br />hspu 3.5 elevated and forehead to floor. balance improving. amazing how much easier they are when descent is faster. sometimes I get it, sometimes I don't. <br /><br />lunges/pu's/ghd's all ub. <br /><br />back on schedule for the foreseeable future.Joel B.https://www.blogger.com/profile/05341500741573909557noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-35752143203404266882010-12-05T12:37:05.428-07:002010-12-05T12:37:05.428-07:00MU's 8 rds with the 3 reps then last 2 rds wer...MU's 8 rds with the 3 reps then last 2 rds were 2/1. <br /><br />HSPU off floor. <br /><br />10:08 for triplet. Slow and controlled. Quads were burning. Lunges and PU's unbroken.PTShttps://www.blogger.com/profile/09603761668526809636noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66118691256654720082010-12-05T12:04:32.170-07:002010-12-05T12:04:32.170-07:00IM just going to repeat what Anthony said about Je...IM just going to repeat what Anthony said about Jeff @ Crossfit Redline.. Amazing HSPU<br /><br />Deep strict Ring Dips again<br />HSPU on Parallettes with abmat just above hands.<br />2 rounds unbroken 3 rounds broke up push ups 15-5,18-2,17-3NCovino "CFRedline"https://www.blogger.com/profile/08902111191712285640noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-22923125256031897732010-12-05T12:00:08.246-07:002010-12-05T12:00:08.246-07:00Row: as Rx ~2350m
MU: broke sets 9 & 10
HSPU: ...Row: as Rx ~2350m<br />MU: broke sets 9 & 10<br />HSPU: hands on 15+10lb bumper plates<br />Triplet: as Rx<br />Row: as Rx ~2350m<br /><br />Rest 4 hours<br /><br />Basketball gameJJL @ CFNnoreply@blogger.com