tag:blogger.com,1999:blog-955910955820173624.post4010249153814857731..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: wed, jan 12, 2011OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger73125tag:blogger.com,1999:blog-955910955820173624.post-39360808557937149872011-01-15T16:14:44.871-07:002011-01-15T16:14:44.871-07:00part 1 only
14 rounds
recovering from doing ghd t...part 1 only<br />14 rounds<br /><br />recovering from doing ghd thursday. haven't done them since july. abs are unhappily sore, but mobility is back today. didn't really move at all friday besides going to worküber Baniahttps://www.blogger.com/profile/08298911586331580795noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-89573051759276489552011-01-13T19:19:38.371-07:002011-01-13T19:19:38.371-07:008 Rounds
3 rounds + 1 rope climb (did 2 rope clim...8 Rounds <br />3 rounds + 1 rope climb (did 2 rope climbs for each "rope climb" on a 10 foot rope starting from a sitting position and using no legs)JJL @ CSCnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-38344326003632583252011-01-13T09:20:46.488-07:002011-01-13T09:20:46.488-07:0012 rds
4 rds12 rds<br /><br />4 rdsPTShttps://www.blogger.com/profile/09603761668526809636noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73941906876380694632011-01-13T00:19:03.433-07:002011-01-13T00:19:03.433-07:00part 1 - 9 rounds
couldn't get to part 2part 1 - 9 rounds<br /><br />couldn't get to part 2Binnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-55000387949008021302011-01-12T22:33:16.661-07:002011-01-12T22:33:16.661-07:00Part 1
12 rounds
Part 2 (subbed 5 towel pullups a...Part 1<br />12 rounds<br /><br />Part 2 (subbed 5 towel pullups and 20# DB thrusters)<br />8 roundsKyle Fhttps://www.blogger.com/profile/02434860891968753527noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-207602389792730402011-01-12T21:23:49.026-07:002011-01-12T21:23:49.026-07:00Part 1
AMRAP 10 min - 20 rds
Part 2
AMRAP 5 min -...Part 1<br />AMRAP 10 min - 20 rds<br /><br />Part 2<br />AMRAP 5 min - 5 rdsBrian Deanhttps://www.blogger.com/profile/05594280006067222068noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12396547626403305962011-01-12T21:06:32.574-07:002011-01-12T21:06:32.574-07:00amrap 10: 8 + 10
amrap 5: 4 (12 foot climb from fl...amrap 10: 8 + 10<br />amrap 5: 4 (12 foot climb from floor w/ no legs)<br /><br />lklk5280https://www.blogger.com/profile/17429871503170225765noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-80569295153674309412011-01-12T20:43:41.114-07:002011-01-12T20:43:41.114-07:00RD+DL+HPC AMRAP (subbed 75lb HP Snatches)
Either 6...RD+DL+HPC AMRAP (subbed 75lb HP Snatches)<br />Either 6 or 7 rounds + 5 ring dips (I got confused toward the end)<br /><br />RC+WB AMRAP (did two 10′ ascents each round)<br />2 rounds + 2 ascentsSiuhttps://www.blogger.com/profile/02662739494981006411noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-49306937691105402492011-01-12T20:39:39.240-07:002011-01-12T20:39:39.240-07:00amrap 10: 10 + 5dips
amrap 5: 3 + 6wallballs
de...amrap 10: 10 + 5dips<br /><br />amrap 5: 3 + 6wallballs<br /><br />decided to try the hook grip for all the deadlifts and the HPCs. Felt a little weird at first but got used to it after the 8th round. By then it was numb.crossfitkelhttps://www.blogger.com/profile/06552956950609239049noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34069774827164784002011-01-12T20:28:51.995-07:002011-01-12T20:28:51.995-07:00from jan 5th
Muscle Ups:Completed.
HSPU: Complete...from jan 5th<br /><br />Muscle Ups:Completed.<br />HSPU: Completed; on rings 1x 6 min, on 6'' plates 20'' apart head to floor 1 x 6 min<br />GH Rises/L Pull ups: Completed<br />Lunges: CompletedStevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-76158261517221844552011-01-12T20:27:46.295-07:002011-01-12T20:27:46.295-07:00Part 1
8 rounds
Did strict dips on the paralletes...Part 1<br />8 rounds<br /><br />Did strict dips on the paralletes (no rings).<br /><br />NO part 2, if I did, I would have missed supper. <br /><br />sucks without the proper equipment, had to reset properly after each HPC because the bar/weights were making too much noise and apparently noise in a weight room is bad here at OPC. <br /><br />Also did 40 minutes of PT prior to this, easy circuit of different exercises.Chad Hallhttps://www.blogger.com/profile/18293142679537389804noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34244079199273936642011-01-12T20:09:47.779-07:002011-01-12T20:09:47.779-07:00Pre-workout:
5 sets:
1 power snatch + 3 snatch ba...Pre-workout:<br /><br />5 sets:<br />1 power snatch + 3 snatch balance + 3 hang squat snatch<br />3min rest<br />95,105,115,125,135<br /><br />10min AMRAP - 13 rounds + 5dips<br /><br />*Dips were strict<br /><br />Hang Power Cleans got tough. DL and ring dips were smooth and easy.<br /><br />10minute rest on airdyne. Lost track of time and had to go so couldn't finish part 2.Brian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17263249268705604392011-01-12T19:54:42.532-07:002011-01-12T19:54:42.532-07:00took Sunday off after tweaking shoulder attempting...took Sunday off after tweaking shoulder attempting 15RM OHS. missed out on yesterday, couldnt make it to the gym.<br /><br />today:<br />9 rounds even<br />+<br />4 rounds even<br /><br />nothing pretty that's for sure...DeeJayhttps://www.blogger.com/profile/16854468204121611660noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-43393763861061741852011-01-12T19:49:44.794-07:002011-01-12T19:49:44.794-07:00Part 1: 12 rounds rx'd.
Part 2: 5 rounds rx&#...Part 1: 12 rounds rx'd. <br />Part 2: 5 rounds rx'd (15ft rope climb)<br /><br />Notes: Part 1 all unb except last two rounds of ring dips and second to last round of hang power cleans. Grip got smoked and slowed me down on rope climb.Eric Montgomeryhttps://www.blogger.com/profile/12978141190569982474noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18131855921113953592011-01-12T19:39:55.484-07:002011-01-12T19:39:55.484-07:00amrap 10 mins
9 rounds
amrap 5 mins
4 roundsamrap 10 mins<br />9 rounds<br /><br />amrap 5 mins<br />4 roundsStacyJhttps://www.blogger.com/profile/12384956567915609372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-64417846932146207762011-01-12T19:19:06.775-07:002011-01-12T19:19:06.775-07:00This is Nate.
Thanks for all the descriptions of ...This is Nate.<br /><br />Thanks for all the descriptions of percentage-based efforts! I think I understood it simply by doing it today, if that makes any sense:<br /><br />Part 1: 17+1 DL<br /><br />Part 2: 8 even<br /><br />I went at a fast steady pace all the way through both. I wasn't taxed afterwards and the pace I was holding I felt I could have continued for some time after the set AMRAP time. Something I did to keep a pace was walk from the rings to my bar, use an over/under grip for 4 dl's, drop the bar, then use a hook grip for the fifth dl, then go straight into 5 hpc's. This kept me from pushing too hard or fast. I also used chalk to tick my rounds on the ground, which I never do, but it kept from going 100%. <br />For the climbs and wallballs I just did 10 straight and went straight into the rope climb each time, but could have gone faster simply by running from the wall ball to the rope and vice versa, and by climbing faster. <br />Good training. Coach, what are those 16 gears that we should know as cf'ers?Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-90772191287096059202011-01-12T19:02:23.506-07:002011-01-12T19:02:23.506-07:0010 min Amrap: 10 rds+ 5 ring dips+ 5 dl+ 2 hpc
5 ...10 min Amrap: 10 rds+ 5 ring dips+ 5 dl+ 2 hpc<br /><br />5 min Amrap: 4 rounds+ 1 rope climb<br /><br />Felt pretty good today, could have gotten a few more rounds if going 100%. I made sure I concentrated on my breathing with every rep and recollecting myself between roundsJordanhttps://www.blogger.com/profile/04319802767482246861noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-67130417421359233892011-01-12T18:58:37.235-07:002011-01-12T18:58:37.235-07:0013 rounds
+
5 rounds - subbed towel pulls, no plac...13 rounds<br />+<br />5 rounds - subbed towel pulls, no place to hang rope.<br /><br />90% felt good today...recovered completely in 10 mins.Brandonhttps://www.blogger.com/profile/07754202075084607020noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-35514490538876335812011-01-12T18:37:56.126-07:002011-01-12T18:37:56.126-07:00Took a rest day today. I needed itTook a rest day today. I needed itRory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-57193390655167628462011-01-12T18:29:23.611-07:002011-01-12T18:29:23.611-07:00Part 1: 10 rounds plus 13 reps
Part 2: 4 complete ...Part 1: 10 rounds plus 13 reps<br />Part 2: 4 complete roundsjulie Migliaccio/Crossfit Performancenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-40030158926967636802011-01-12T18:25:53.843-07:002011-01-12T18:25:53.843-07:00part 1: 9 rds
part 2: 4 rds + 1 rope climbpart 1: 9 rds<br /><br />part 2: 4 rds + 1 rope climbAmy A.noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13264320076955963772011-01-12T18:24:49.629-07:002011-01-12T18:24:49.629-07:00scaled due to shoulder pain: subbed ring push-ups ...scaled due to shoulder pain: subbed ring push-ups for ring dips. also, started second amrap with wall ball because three of us were going and only had two ropes.<br /><br />part 1: 13 rds + 1 ring push up<br /><br />part 2: 5 rounds + 1 wall ballJennyhttps://www.blogger.com/profile/05290686378734692843noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66761253448877365882011-01-12T17:52:21.934-07:002011-01-12T17:52:21.934-07:0010 min 135lb 8rds
rope climbs 30 wall balls 5 rds10 min 135lb 8rds<br />rope climbs 30 wall balls 5 rdsAnonymoushttps://www.blogger.com/profile/08858115517024607917noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-53700378498959171692011-01-12T17:47:14.310-07:002011-01-12T17:47:14.310-07:0010 min. AMRAP rx'd 11 rounds 14 reps.
5 min. ...10 min. AMRAP rx'd 11 rounds 14 reps.<br /><br />5 min. AMRAP rx'd 5 rounds 1 rope climb.<br /><br />felt good working at a sustainable level rather than going all outBrianCFCLThttps://www.blogger.com/profile/18268213070420346818noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73796143039653484682011-01-12T17:45:22.996-07:002011-01-12T17:45:22.996-07:00F/31/131
as many rounds in 10 min @ 90%:
5 ring d...F/31/131<br /><br />as many rounds in 10 min @ 90%:<br />5 ring dips - Subbed push-ups<br />5 Dead Lift - 135#/95# <br />5 hang power clean - 135#/95# - Subbed 65# Snatch<br />7 rounds + 2 DL<br />rest 10 min<br />as many rounds in 5 mAnonymousnoreply@blogger.com