tag:blogger.com,1999:blog-955910955820173624.post3980848839588933406..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: day 36/45OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger54125tag:blogger.com,1999:blog-955910955820173624.post-13838334175815113112009-11-06T07:04:25.597-07:002009-11-06T07:04:25.597-07:00A1: 175(3),185(3),195(3)
A2: 205(3),225(3),235(3)
...A1: 175(3),185(3),195(3)<br />A2: 205(3),225(3),235(3)<br />B1: 12,13,14<br />B2: 6,5,4 used an abmat under my head to lessen the range of motion. I still don't have the strength for FROM Handstand Pushups<br />C: 20(8),20(8)<br /><br />I was surprised with the weights on A1 and A2. I've been feeling really weak lately, but felt pretty good moving those weights.Sugar Shanehttps://www.blogger.com/profile/01776206210669813707noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-57976041331908369752009-11-05T14:18:03.729-07:002009-11-05T14:18:03.729-07:00A1. 198,208,220 x 3
A2. 220,230,240 x 3
B1. 18,18,...A1. 198,208,220 x 3<br />A2. 220,230,240 x 3<br />B1. 18,18,18<br />B2. 8*,7,7<br />C. 15<br /><br />* a touch too fast i guessdmarshhttp://www.i3ecrossfit.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3500751219631194082009-11-05T08:04:12.444-07:002009-11-05T08:04:12.444-07:00First WOD back after 7 day flu.
PC - 152, 152(1),...First WOD back after 7 day flu.<br /><br />PC - 152, 152(1), 132<br />BP - 165, 175, 185(2)<br /><br />KBS - 16,16,15<br />HSPU - 6,7,4<br /><br />DB Rotation - 15Jefffhttps://www.blogger.com/profile/08272116858048309074noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44486894897514693792009-11-05T05:00:24.838-07:002009-11-05T05:00:24.838-07:00A1: 205/210x1 (hurt back)/185
A2: 205/220/220
B1:...A1: 205/210x1 (hurt back)/185<br />A2: 205/220/220<br /><br />B1:Did lunge things because of back, 7 per leg x 3<br />B2:7/7/7<br /><br />C. 10/15/15Derekhttps://www.blogger.com/profile/04968372373316068671noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-46377218307550273012009-11-04T22:13:38.707-07:002009-11-04T22:13:38.707-07:00A1. Power cleans
3/185 3/190 1/195
A2. Bench press...A1. Power cleans<br />3/185 3/190 1/195<br />A2. Bench press<br />3/210 3/220 1/230<br />B1. KB's (first time with new 2 pood KB)<br />15, 15, 15<br />B2.HSPU's<br />5, 6, 5<br />C.DB external rotation<br />8/15 6/20Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-57362782016765257122009-11-04T21:57:24.775-07:002009-11-04T21:57:24.775-07:00PC-225 all sets. Felt light and solid
Bench 225-2...PC-225 all sets. Felt light and solid<br /><br />Bench 225-225-235<br /><br />Ran out of time. I hate not finishing a wod. <br /><br />Welcome Murdock. Read the fact section to save yourself alot of mistakes as this training is a bit more involved than cf.com.Justin Flynnhttps://www.blogger.com/profile/00050013230390216627noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5380819478835495112009-11-04T21:43:33.703-07:002009-11-04T21:43:33.703-07:00PC 205x3/225x2/225x1
BP 205x3/225x2/225x2
KBS 18/...PC 205x3/225x2/225x1<br />BP 205x3/225x2/225x2<br /><br />KBS 18/16/15<br />HSPU 6/6/6<br /><br />DB X Rot:10 lbs<br />PC's felt great but just couldn't get underneath bar on last set. Mental block w big weight because the bar was plenty high enough(hitting me in mid chest)Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-15011310215248067942009-11-04T21:32:36.079-07:002009-11-04T21:32:36.079-07:00A1: 153x3/176x3/186x3
A2: 200x3/210x3/220x3
B1: 19...A1: 153x3/176x3/186x3<br />A2: 200x3/210x3/220x3<br />B1: 19/19/19 (used 1.5 pd)<br />B2: 6/7/6<br />C: 10#x8/10#x8Stevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-19159277151181147982009-11-04T21:07:37.657-07:002009-11-04T21:07:37.657-07:00A1. 155x3,170x3,180x3
A2. 205x3,210x3,215x2
B1. 16...A1. 155x3,170x3,180x3<br />A2. 205x3,210x3,215x2<br />B1. 16,15,15 had to use 70#DB<br />B2. 7,7,6<br />C 12.5# 8,8,8,7 - lost tempo on left side. Shoulder was fatigued and sore.Evan Zhttps://www.blogger.com/profile/13992048020156079815noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31661738494521711432009-11-04T20:02:50.601-07:002009-11-04T20:02:50.601-07:00A1. 3x60 kg/3x65/3x67
A2. 3x65/3x75/3x80 (PR)
B1. ...A1. 3x60 kg/3x65/3x67<br />A2. 3x65/3x75/3x80 (PR)<br />B1. 15/16/15 (1.75 pood)<br />B2. 6/6/4<br />C. 15 lbs x 6/15x4<br /><br />Cleans have feel a little sloppy lately, not receiving the bar high enough. Bench was really strong, I think 80kg was my previous 1RM. Shocked myself with the KB swings, never managed more than 10 in a row with 1.75 pood, think I can finally pick up the 2 pood. Totally assed up the DB rotations, should have watched the video again before going.Erik Luberhttps://www.blogger.com/profile/05152822270936636372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17330078202016783992009-11-04T19:48:50.360-07:002009-11-04T19:48:50.360-07:00A1. 165 (x3)/ 175 (x3)/ 185(x2)
A2. 175 (x3)/ 185 ...A1. 165 (x3)/ 175 (x3)/ 185(x2)<br />A2. 175 (x3)/ 185 (x3)/ 195 (x3)<br />B1. 16/16/16<br />B2. 6/6/6<br /><br />Ran out of time and will work on C later tonight. <br /><br />Felt good, went a little lighter then I would have liked on part A but wanted to maintain the tempo. B felt great, especially KBS.EvanJhttps://www.blogger.com/profile/02699806767365121542noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-15512861202155883142009-11-04T19:41:26.284-07:002009-11-04T19:41:26.284-07:00A1. 242x3/262x3/286X2 (most likely started too lig...A1. 242x3/262x3/286X2 (most likely started too light, but happy with outcome) <br />A2. +95x3/125x3/140x3 (again started too light, but last set was a tuff one)<br />*note, up to this point my back felt ok, it has been sore and uncomfortable for about a week but not that big of a hindrance.<br />B1. 16/16/16 (form was good and back was held erect, bending and hip, but this f*d my back up big time. with a fresh back i think i could have increased my turnover, endurance was no problem at all. power curve never fell off)<br />B2. 6/5/5 (felt like my cadence was good, did better on these than i thought i would, these didn't hurt my back at all)<br />C. couldn't do because at this point my upper right back is f'd up. <br /><br />my right shoulder blade feels pinned to my back and my neck movement is limited right now...oh how i love this feelingPfeifalifehttps://www.blogger.com/profile/05251933647751717680noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50457793814072020102009-11-04T19:33:35.952-07:002009-11-04T19:33:35.952-07:00A1- PC - 225 x3 / 235 x3 / 250 x2
A2- BP - 275 x3 ...A1- PC - 225 x3 / 235 x3 / 250 x2<br />A2- BP - 275 x3 / 295 x3 / 315 x2<br />B1- Swings (70lb db) - 16 / 16 / 16<br />B2- HSPU - 5 / 6 / 6<br />C- 20lb [x6(L),x8(R)] x2<br /><br />90 sec rest bw A's, 60sec rest bw B's... the rest was as rx'ed... <br />after doing c, I think I know where a HUGE weakness lies... compared 2 my 14in BP... another goat 2 work on...<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12174045741420593212009-11-04T19:07:05.555-07:002009-11-04T19:07:05.555-07:00Welcome Murdock! OuuuuuWelcome Murdock! OuuuuuBrent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66818591671892737832009-11-04T19:04:59.526-07:002009-11-04T19:04:59.526-07:0038/6'2"/195
PC: 90/100/100kg (220#)
BP: ...38/6'2"/195<br /><br />PC: 90/100/100kg (220#)<br />BP: 85/105/115kg(1) (253#)<br />KBS: 16/16/16<br />HSPU: 7/7/5<br />DB Rotation: 15/15/20# (6 per arm)<br /><br />Caught one of my 2nd set PC's on my shoulder/bicep and bruised it up pretty good. Could have gone up to 110kg but my thumb was numb so didn't go up the last set. That will teach me not to forget the chalk next time. Pushed BP to the limit on the single rep at tempo. KBS and HSPU's were full range of motion and felt good. Kept good form on the DB rotations, I think 20# is pretty accurate at x6 reps without having to compromise.Brent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-14613287230234942512009-11-04T19:03:32.446-07:002009-11-04T19:03:32.446-07:00This comment has been removed by the author.Brent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-58679072673818947662009-11-04T18:51:52.467-07:002009-11-04T18:51:52.467-07:00Eric R
Bench 205,225,245(2)
PC 175,185,190
Kbs 16...Eric R<br /><br />Bench 205,225,245(2)<br />PC 175,185,190<br />Kbs 16,17,16<br />Hspu 7,7,9 screwed up on the pacing of the last oneUnknownhttps://www.blogger.com/profile/11019363624817235017noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42493920379541070322009-11-04T18:20:38.361-07:002009-11-04T18:20:38.361-07:00A1. 185-190-200 x 2
A2. 175-185 x 3-190 x 1 (in th...A1. 185-190-200 x 2<br />A2. 175-185 x 3-190 x 1 (in the garage by myself and doubted myself)<br />B1. 15-16-16(tried to get it as straight over head as possible)<br />B2. 7-7-7<br />C. 10 lb plate x 8Wes hendrickshttps://www.blogger.com/profile/14029823852840195369noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-74992943670819349312009-11-04T18:09:54.136-07:002009-11-04T18:09:54.136-07:00PClean 140,160,165(1)
BPress 120,130,150
2p KBS 1...PClean 140,160,165(1)<br />BPress 120,130,150<br /><br />2p KBS 15,14,12<br />HSPU 6,5,4<br /><br />Ext Rotation 10,12,15(4) went with the lowest on weakest arm. <br /><br />did this in Winnipeg, with Brendan and Derek. Thanks for the hospitality and generosity. And dinner Brendan!Rob Siftonhttps://www.blogger.com/profile/12757904002006460588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-88552608870494576842009-11-04T17:49:13.450-07:002009-11-04T17:49:13.450-07:00Paul, I dated some girls in the past that I would ...Paul, I dated some girls in the past that I would consider to be a nobvilin.Dave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-6320106902650191392009-11-04T17:43:51.232-07:002009-11-04T17:43:51.232-07:00A1. 165, 185, 195 (all 3 reps)
A2. 200, 215, 230 (...A1. 165, 185, 195 (all 3 reps)<br />A2. 200, 215, 230 (all 3 reps) should have pushed harder, I had more.<br /><br />B1. 16, 16, 16<br />B2. 6, 6, 6<br /><br />C. 8, 8 both with 15lbs <br />First time doing this, I was surprised how much harder it was with my left arm vs right arm.<br /><br />The word verification for posting this is nobvilin....hahahaPaul Kleinhttps://www.blogger.com/profile/03325412165324710374noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-40643327585156845882009-11-04T17:39:21.519-07:002009-11-04T17:39:21.519-07:00Murdock- Welcome dawg, WHOOOOF!!Murdock- Welcome dawg, WHOOOOF!!Garage Crossfitterhttps://www.blogger.com/profile/07905752871896361944noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26260402007972796002009-11-04T17:34:05.626-07:002009-11-04T17:34:05.626-07:00Welcome to the Big Dawgs, Murdock!!Welcome to the Big Dawgs, Murdock!!Dave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12478346761915095442009-11-04T17:29:33.296-07:002009-11-04T17:29:33.296-07:00A1: 185x3 for all sets. Liked the fast tempo of t...A1: 185x3 for all sets. Liked the fast tempo of these.<br />A2: 175x3 for all sets. Making good progress with the bench press.<br /><br />B1: 17 for all 3 sets.<br />B2: Couldn't quite get the tempo right. 8 reps for all rounds<br /><br />C: 8 reps at 22 pounds. Got a little ugly in the 3rd set but ROM was good.Mike Molloyhttps://www.blogger.com/profile/17097588923599031697noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-74780419318299987772009-11-04T17:14:26.486-07:002009-11-04T17:14:26.486-07:00I posted my workout earlier for the first time and...I posted my workout earlier for the first time and I didn’t introduce myself. So I wanted to take a moment to introduce myself to everyone. I am a seventh grade teacher out of Binghamton, New York. For you guys that don’t know where that is it’s Upstate New York. I have been doing Crossfit for about 5 months and I started Paleo about 2 months ago to change my diet for the better. I am looking to go to the next level and I have an interest in competing in the Crossfit games at some point. I was introduced to Crossfit and OPT through my friend Dave and he suggested that I move toward this programming if I have goals of competing. I am looking forward to moving forward and continuing to become the healthiest person I can mentally and physically. <br /><br />Chris MurdockMurdockhttps://www.blogger.com/profile/01542688190790658295noreply@blogger.com