tag:blogger.com,1999:blog-955910955820173624.post4129325649023959475..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: day 26/45OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger85125tag:blogger.com,1999:blog-955910955820173624.post-9631626270366786042009-11-04T19:50:22.517-07:002009-11-04T19:50:22.517-07:00A1: 155, 175, 185, 195, 175
A2:185, 205, 215, 225,...A1: 155, 175, 185, 195, 175<br />A2:185, 205, 215, 225, 225<br />B1: 315, 335, 355, 335<br />B2: all sets unbrokenM@https://www.blogger.com/profile/09782138832158406190noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-48897573012509199462009-10-27T10:43:44.971-06:002009-10-27T10:43:44.971-06:00A1: 205, 215, 215, 225, 225
A2: 225, 225, 235, 2...A1: 205, 215, 215, 225, 225<br />A2: 225, 225, 235, 245, 235<br /><br />B1: 315, 335, 365, 365, 365<br />B2: all unbroken<br /><br />Trying to catch up...havent been able to do the doubles on my time schedule.dontpanic356https://www.blogger.com/profile/06735892912368554159noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20683623456991356782009-10-26T21:32:17.558-06:002009-10-26T21:32:17.558-06:00yesterdays... (sat) wod... catching up...
A1- 135...yesterdays... (sat) wod... catching up...<br /><br />A1- 135(6) / 155(6) / 185(4) / 185(4)<br />A2- 45(5) / 70(4) / 70(3) / 70(3)<br />B1- 135 / 135 / 135<br />B2- 10ea / 10ea / 12ea<br /><br />grip work at the end...<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-84415046096278540422009-10-26T19:46:13.597-06:002009-10-26T19:46:13.597-06:00row 3k
disappointed with my results. Not because...row 3k<br /><br />disappointed with my results. Not because I didn't perform but because I didn't push myself nearly enough. WAY underestimated myself. Started off first 500m at 2:30 thinking I'd do negative splits by 3-4 sec/500. Ended my last 500 at 1:58 with a lot left. Darn. I need to up the intensity.<br /><br />Can't remember my ave watts.Aprilhttps://www.blogger.com/profile/14587449318880718773noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91442807915309668792009-10-26T19:31:11.646-06:002009-10-26T19:31:11.646-06:00Brent - haha...thanks for checking over my math. G...Brent - haha...thanks for checking over my math. Good eye. However, GC's score is actually correct, I just had a typo in writing down his weight, which is 80.45 kg = 176.99 lbs. Don't know why I wrote down 180 lbs, that what I get for being in a rush.Erik Luberhttps://www.blogger.com/profile/05152822270936636372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-83838594998814123862009-10-26T17:17:52.429-06:002009-10-26T17:17:52.429-06:00Part 1:
A1. 155, 165, 170, 175, 180
A2. 170x3, 185...Part 1:<br />A1. 155, 165, 170, 175, 180<br />A2. 170x3, 185x3, 190x3, 195x3, 200x2<br />B1. 345, 365, 365, 365, 365<br />B2. unbroken, wound up rocking front to back a lot<br /><br />Didn't realize until after 3rd set that B1 was 5 reps. I was only doing 4, so I added another set for a total of 5 rounds of 4 for B1 and 5 rounds of B2.<br /><br />Part 2:<br />Watts = 308<br />Avg watts = 248<br />Time = 11:13<br />/500m = 1:44<br />Body Weight = 170<br /><b><i>Score = 1.46</i></b>Chris Foderahttps://www.blogger.com/profile/05158037526725122971noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-22090028967842150792009-10-26T16:56:12.685-06:002009-10-26T16:56:12.685-06:00Part 1:
A1. 176,186,196,201,206
A2. 176,198,208,20...Part 1:<br />A1. 176,186,196,201,206<br />A2. 176,198,208,208,208<br />B1. 330,374,384,394<br />B2. 15,15,15,15<br /><br />Part 2:<br />225/180=1.25<br /><br />11:34. Definitely a major weakness. Did not feel great right from the start and just could not find another gear. Weak sauce.dmarshhttp://www.i3ecrossfit.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-29411104283816981112009-10-26T15:19:27.868-06:002009-10-26T15:19:27.868-06:00I don't know if this has come up yet, but ther...I don't know if this has come up yet, but there are two cool videos on the games site starring Steve Smith. The article is called "Patriot".Paul Kleinhttps://www.blogger.com/profile/03325412165324710374noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10965014673710430442009-10-26T14:16:56.884-06:002009-10-26T14:16:56.884-06:00Part 2
266 avg watts / 174lbs = 1.53Part 2<br /><br />266 avg watts / 174lbs = 1.53YoungManRumblenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-72437805950208719542009-10-26T12:50:38.359-06:002009-10-26T12:50:38.359-06:00Part 2
Watt Ave 185/128 = 1.45
Pretty happy with...Part 2 <br />Watt Ave 185/128 = 1.45<br /><br />Pretty happy with this cardio felt pretty good til last 500m i think i went out too hard at the beginning didn't have much left to sprint at the end.<br /><br />was just over 8 minutes for 2K so i was really happy with that.<br /><br />Calf and gimped leg both felt great - woohooo.<br /><br />did hspu and butterfly kip work - still can't figure it out??? did three legit to the floor hspu in a row though!!!!Dr Lisahttps://www.blogger.com/profile/08117606314840666307noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20060547487006608092009-10-26T11:50:44.960-06:002009-10-26T11:50:44.960-06:00Erik, I was way impressed with your formula on fig...Erik, I was way impressed with your formula on figuring the wattage until I saw that the most basic calculation of the entire thing was incorrect. <br /><br />Score = 287.2/180 = 1.62 (1.595)<br /><br />Just giving you shit and was looking for a little rest day conversation. There isn't a name for this phenomenon but I think it should be named Gord-itis!Brent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-1659533173821580392009-10-26T08:52:23.375-06:002009-10-26T08:52:23.375-06:00a1-135,140,145,145,145
a2-185,185,190,190,195 (2)
...a1-135,140,145,145,145<br />a2-185,185,190,190,195 (2)<br /><br />b1-255,265,275,275<br />b2-4x15 unbroken<br /><br />part 2<br />300m damper on 7ish (its broken and stuck between 7 and 8 i think)<br />304.5/178 - 171<br />time 10:22mdhttps://www.blogger.com/profile/18236355302985267626noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-32716816015604609562009-10-25T23:22:48.425-06:002009-10-25T23:22:48.425-06:00A1:88/93/97.5/100/102.5
A2:80/85/90(2)/90(2)/95(1)...A1:88/93/97.5/100/102.5<br />A2:80/85/90(2)/90(2)/95(1)-couldn't add and had 95# on bar instead of 90<br />B1: 145/154/164/179-deadlifts weak today--low back issues<br />B2: dips are slowly coming back-tried kipping, maybe did 1/5th of them kipping<br />Thanks Rob for your tips on deadlift portion<br /><br />Part 2-DNF severe back pain after 1km--got off to stretch, then tried rowing again, disaster.Laurahttps://www.blogger.com/profile/02555978657021781659noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-59553357235764198572009-10-25T22:59:21.764-06:002009-10-25T22:59:21.764-06:00GC it wasn't a gobbler, but I hardly ever get ...GC it wasn't a gobbler, but I hardly ever get out so I took what I could get. Shaking my head at you passing up some six points.PTShttps://www.blogger.com/profile/09603761668526809636noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-51637482867753663762009-10-25T22:52:20.612-06:002009-10-25T22:52:20.612-06:0013.5 hrs rest then midnight row.
Part 2: 3k in 1...13.5 hrs rest then midnight row.<br /><br />Part 2: 3k in 10:37.7<br />little bit more guts and this could've been low 10:30<br /><br />avg watt=291<br />bwt=188<br />score =1.55<br /><br />Coach I applied the feedback you gave me from the FGB video I posted and could actually feel the difference in efficiency on this row. Thank you.PTShttps://www.blogger.com/profile/09603761668526809636noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50991698863627320762009-10-25T22:10:11.698-06:002009-10-25T22:10:11.698-06:00Had a nice 3 and a half hour stint in the gym this...Had a nice 3 and a half hour stint in the gym this evening. Sorry coach, not ideal I know. Unit great to wod with you as usual. Please include your "dismount" as part of your post : ) <br /><br />"warm up" intramural basketball game.<br /><br />Pt 1:<br />A1: 165, 175, 185, 195x2 (couldn't catch from floor), 195x2 (this time I caught it...and then I toppled over backwards like a large unstable building.)<br /><br />A2: 185x3, 205x3, 215x3, 215x2, 215x2. <br /><br />B1: 305, 305, 305, 315. Rounded back a little on very last rep, but I think I'll live. 5 RM is probably right around 315, but 305 just felt heavy today. <br /><br />B2: unbroken<br /><br />Rest 10 minutes or so<br /><br />Pt 2: 12:59.6 Yes I wish that was a typo but it's not. Having never rowed more than 500 m intervals before but knowing the horror stories of the 2k I was definitely too conservative in my pacing. Mercifully we didn't figure out how to make the rower display watts until mine had shut off already so I have no score to post.<br /><br />Great day of wods though! Next time I will know I can push the pace up on those rows.depaulhttps://www.blogger.com/profile/14157266790160385039noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3294830154726253922009-10-25T22:06:59.088-06:002009-10-25T22:06:59.088-06:00No damper setting on rower, no watt reading or ave...No damper setting on rower, no watt reading or average there of on rower used. Rowed 2 miles.<br /><br />8:33<br /><br />used a slower cadence but with as big and powerful rows as I could manage at my perceived pace. Could have paced it faster. For the first time on rowing I was using all post-chain for my drive, quads really didn't make an obnoxious contribution to the row. Power endurance was so much better that it really threw off my pacing. PT would burn but keep on working. Really got me excited. Apples and oranges when comparing work done on my rower to that done on a C2.<br /><br />Well, the ghost of crossfit future will show me what it's like to be an elderly man tomorrow as I hobble around work in pain on joints that won't move...thank god alighty for this rest day.Pfeifalifehttps://www.blogger.com/profile/05251933647751717680noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-65669468859659286372009-10-25T21:53:55.285-06:002009-10-25T21:53:55.285-06:00WODed with depaul this evening... great WODs bro!....WODed with depaul this evening... great WODs bro!...<br /><br />A1- 185 / 205 / 225 / 225 / 235(fail)<br />A2- 235 / 255 / 275(2) / 275(2) / 275(2)<br />B1- 365 / 385 / 405 / 405<br />B2- :14 / :15 / :15 / :23 (locked the last set out by supinating forearms/hands and ex rotating shoulders and placing hands in front of hips)<br /><br />20min rest<br /><br />3K Watt / BW<br />- 1.56<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91752615360751125482009-10-25T21:16:12.323-06:002009-10-25T21:16:12.323-06:00Part.1
A1. Power cleans 175, 175, 180, 185, 185 f...Part.1 <br />A1. Power cleans 175, 175, 180, 185, 185 failed on last lift from the ground<br />A2. Bench press (hands inside of 14")<br /> 190, 190, 195, 1/195, 2/195<br />B1. Deadlift cluster 275, 305, 330, 4/340<br />Wasn't sure of 5rm 1rm is 360lb, probably started a little light <br />B2. Ring dips last set broken no kipping all felt good<br /><br /><br />Part2.<br />Average watts 231<br />Bw 160<br />Total 1.44<br />Time 11:32Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-11090526049673745982009-10-25T21:14:33.310-06:002009-10-25T21:14:33.310-06:00Part 2: 279.5/207=1.35
time was 10:38, stroke avg...Part 2: 279.5/207=1.35<br /><br />time was 10:38, stroke avg. was 31. Had to do this at home on my model B, so the damper was estimated. This was the highest stroke count I have ever done. Usually I'm in the 24 range. trying to get more efficient.Chris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-90923277430778978792009-10-25T20:31:28.769-06:002009-10-25T20:31:28.769-06:00Part 1:
Cleans: 115, 125, 135, 140, 145(x)
Presse...Part 1:<br /><br />Cleans: 115, 125, 135, 140, 145(x)<br />Presses: 135, 145, 155, 165, 170(2)<br />DLs: 245, 255, 265, 275<br />Ring dips: 15, 15, 15, 15<br /><br />Part 2:<br /><br />239/151 = 1.58Doug Zirklehttps://www.blogger.com/profile/07683724310357415417noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13206019660899117752009-10-25T20:14:48.673-06:002009-10-25T20:14:48.673-06:00Av watts: 234 or 243 can't remember now, so I ...Av watts: 234 or 243 can't remember now, so I will go with 234 <br />BW: 145 <br />Score = 1.61<br /><br />Time = 11:35<br /><br />Lungs were fine, damper setting of 7 is very heavy for me. I have only done 2K row on damper of 3.5 and just recently started playing with 5. My 2k row PR is 7:31, and could never imagine rowing another 1000 meters. I was at 7:34 at 2000. So i am going to assume I am improvingWes hendrickshttps://www.blogger.com/profile/14029823852840195369noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20545742393688589142009-10-25T20:06:14.741-06:002009-10-25T20:06:14.741-06:00Av. watts: 243
BW today: 178
Score= 1.36
Time: 11:...Av. watts: 243<br />BW today: 178<br />Score= 1.36<br />Time: 11:17' Ouch. That was over 2 hours ago, and my ass is still on fire. Cooked.<br />PWO: 25p/25c Applesauce, egg white protein. Followed by a nice meal at a Cuban restaurant.Scotty Hagnashttps://www.blogger.com/profile/02645173388331419370noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-25782552626736276412009-10-25T19:36:55.329-06:002009-10-25T19:36:55.329-06:00Part 1
A1: 135, 140, 145, 150, 155
A2: 140X3, 150X...Part 1<br />A1: 135, 140, 145, 150, 155<br />A2: 140X3, 150X3, 155X3, 165X2, 165X3<br />Inside of hands 14" apart...hope that is right. <br />B1: 235, 240, 245, 250<br />B2: all unbroken<br /><br />Last set of DL's was about 83% of my last 1RM. It also felt the best. This means I must not have warmed up enough to do this 1st thing in the a.m. Adjustments are to warm up better, and/or do it later in the day. <br /><br />6.5 hrs rest<br /><br />Part 2<br />Average watts: 254<br />Body weight: 156 (weighed right after row)<br />Score: 1.62<br /><br />Total time 11:07. I got a 1:51/500m pace avg...about what I thought I could get. Lungs were pretty much fine except the pull for the end, but my legs were pillars of fire.Joel B.https://www.blogger.com/profile/05341500741573909557noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50919763946740901642009-10-25T19:36:50.781-06:002009-10-25T19:36:50.781-06:00Thanks corson, I'm 5'11, still waiting for...Thanks corson, I'm 5'11, still waiting for that second growth spurt!joey warrenhttps://www.blogger.com/profile/18181329717792038297noreply@blogger.com