tag:blogger.com,1999:blog-955910955820173624.post4189877101316292522..comments2024-03-17T14:57:41.754-06:00Comments on optimum performance training: wed, jan 5, 2011OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger53125tag:blogger.com,1999:blog-955910955820173624.post-18806268436067558562011-01-06T18:25:01.684-07:002011-01-06T18:25:01.684-07:00Started with Fran 3:30, first sub 4
muscleup prog...Started with Fran 3:30, first sub 4<br /><br />muscleup progressions<br /><br />HSPU off of 45 pound bumpers<br /><br />7 rounds GHR Lpullup<br /><br />lunges 8:02B Rotthttps://www.blogger.com/profile/04754413107596941571noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-29631597780031109602011-01-06T02:06:38.390-07:002011-01-06T02:06:38.390-07:00A. 3/3/3/2/3/3/2/3
tried out the muscle ups tonigh...A. 3/3/3/2/3/3/2/3<br />tried out the muscle ups tonight with a drop into the kip from the top. felt great and it made me work on my MU using different grips.<br /><br />B. done on paralletes with depth to abmat on top of 6in. box<br /><br />C. stayed at a round a minute. could not get comfortable on the GH machine.<br /><br />D. 200 lunges suck period. stuck to the 10 breathe rule every 50.crossfitkelhttps://www.blogger.com/profile/06552956950609239049noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70601379819193297422011-01-05T21:25:24.973-07:002011-01-05T21:25:24.973-07:00Nate... gd luck 2 y'all 2morrow in Charlotte!....Nate... gd luck 2 y'all 2morrow in Charlotte!... <br /><br />A- unbroken, strict x8<br />B- 12", 21 of 25 sets complete<br />C- 10 rnds in 7:00, slow, relaxed, controlled... subb'd Harop curls for GHD raises<br />D- 7:30... felt gd... no kneestache here Nate... just kneefuzz...<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34028349925590632862011-01-05T21:04:34.716-07:002011-01-05T21:04:34.716-07:00A few changes due to individual programming:
Musc...A few changes due to individual programming:<br /><br />Muscle-ups, 8 x 3; 10 breaths as rest<br />+<br />Dynamic effort deadlift, 1 @ 55% every :30 for 12:00<br />+<br />6:00 of 5 glute-ham raises + 3 EROM handstand push-ups; 7 total rounds<br />+<br />Powell raises, 3 x 10 @ 18 lbs.Anonymoushttp://(optional)noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-81665572848313836692011-01-05T20:52:19.384-07:002011-01-05T20:52:19.384-07:00- completed mu's but most broken, few sets unb...- completed mu's but most broken, few sets unbroken<br />- hspu's were tough, especially last few minutes<br />- gh raises and l pull ups 7 rounds<br />- walking lunges complete<br /><br />great workout, enjoyed the mu's and hspu's cause they need work :)lk5280https://www.blogger.com/profile/17429871503170225765noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-30161529160982863502011-01-05T20:46:42.228-07:002011-01-05T20:46:42.228-07:00MUs: Went for 1 MU then 10 breaths, missed my fir...MUs: Went for 1 MU then 10 breaths, missed my first three, got my next three and missed the remaining. Need to get much more consistent on these.<br /><br />HSPU: went for 1 kipping from the ground every 60 secs, failed two reps on min 6 and min 7 so moved back to strict HSPU to 1 abmat every 30 seconds for remaining 5 mins.<br /><br />GH Raises + L PUs: went well, 6 rounds nice and steady<br /><br />Walking lunges: completeSiuhttps://www.blogger.com/profile/02662739494981006411noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44271938007449242182011-01-05T20:44:41.943-07:002011-01-05T20:44:41.943-07:00MU...haven't a muscle up in about 6 months and...MU...haven't a muscle up in about 6 months and they went a lot better than expected, all sets unbroken.<br /><br />HSPU...done on paralletes with the depth to an abmat on top of a 6" box, all reps completed.<br /><br />GH Raise/L-Pull...7 rounds kept messing with the GH setup because I couldn't seem to get it comfortable thought I had it in a good spot in warmup but was wrong.<br /><br />Lunges...200 lunges in a row is terrible by the way completed in 7:01BrianCFCLThttps://www.blogger.com/profile/18268213070420346818noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12722357081647979052011-01-05T20:14:16.977-07:002011-01-05T20:14:16.977-07:00nate again.
forgot to mention I kissed the ground...nate again.<br /><br />forgot to mention I kissed the ground so lightly on lunges that only my kneestache touchedAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-45385950726861880512011-01-05T19:53:43.415-07:002011-01-05T19:53:43.415-07:00Dec. 30 wod:
BS: 245/255/265
FS: 225x3x3
OHS: 185...Dec. 30 wod:<br /><br />BS: 245/255/265<br />FS: 225x3x3<br />OHS: 185/195/205<br /><br />Rest 30 min <br /><br />Part 2: <br /><br />WB/Chin wod: all sets UB <br /><br />Notes: interesting night. Had a horrible sleep and zilcho energy going into the gym. Front squats felt heavy. BS and OHS could've been heavier (shitty warmup, I'm guessin). Anyhow, went into part 2 feelin like a bag o' shite. Thought I'd get a good beat down. Instead, every set felt strong and the movements themselves felt as strong and as fluid as ever. Frickin beautiful! <br /><br />Gonna do some serious stretching tomorrow as I'm feelin a tweak in left hip flexor as well as the lower lumbar region.Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-72868328436704020082011-01-05T19:51:40.583-07:002011-01-05T19:51:40.583-07:00MU done - all kipping, turnout on first two reps, ...MU done - all kipping, turnout on first two reps, not on third for all sets<br />HSPU on parallettes, hands to ears<br />GHR/L pull - 8 mins because of the long walk between each, no issues<br />Lunges done - legs hurtBrandonhttps://www.blogger.com/profile/07754202075084607020noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66824470698241380542011-01-05T19:49:32.357-07:002011-01-05T19:49:32.357-07:000600
FGB 415 (20 rep PR)
1600
MU unbroken
HSPU ...0600<br />FGB 415 (20 rep PR)<br /><br /><br />1600<br />MU unbroken<br /><br />HSPU on paralettes. Ears below knuckles. Faiiled rep 14 and 16. Did 13th minute to complete 24 reps. <br /><br />GHR/L pull up 5 rounds<br /><br />200 slow beautiful lunges with my knee brushing the floor with such delicacy that it made everyone present feel akward. 10:02JHonoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12732606348564675772011-01-05T19:42:10.195-07:002011-01-05T19:42:10.195-07:0039/6'2"/198
MUs: 3/3/3/2-1/2-1/2-1/2-1 w...39/6'2"/198<br /><br />MUs: 3/3/3/2-1/2-1/2-1/2-1 w/turnout. <br />HSPUs: 12" parallettes head to floor w/10# vest<br />GHD/LPU: First 3 min w/ 20# vest, stripped it for the rest. <br />Lunges: 8-9 min of slow and steady lovin.<br /><br />MUs were difficult tonight. A little weak in the shoulders tonight and it showed. I also felt uncoordinated with them so I'm going to tape some for review in the coming weeks.Brent Maierhttps://www.blogger.com/profile/14402536879651646709noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-60799608208783510052011-01-05T19:32:50.778-07:002011-01-05T19:32:50.778-07:00Muscle Ups:
Sets 1-5: 1
Set 6: 3
Set 7: 2
Set 8: 3...Muscle Ups:<br />Sets 1-5: 1<br />Set 6: 3<br />Set 7: 2<br />Set 8: 3 <br /><br />Worked on my grib with Coach Ant which paid off in the later sets. I PR'd with 3 consecutive mu's woohoo. <br /><br />HSPU: First 4 using 25lb bumper head through touching the ground. Then progressed removing the bumper to straight HSPU's. Finally switching to using the ab mat to finish. <br /><br />GH raises and L-pull: 7 rounds<br /><br />200 lunges my quads were burning baby...lol<br /><br />Good day of training. Nice work Jared on the MU's!!!Vichttps://www.blogger.com/profile/03962242294585556183noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-46785063614059743872011-01-05T19:27:37.575-07:002011-01-05T19:27:37.575-07:00MU: failed 5th set, switched to 20 breaths. Had t...MU: failed 5th set, switched to 20 breaths. Had trouble slowing down my breathing<br /><br />HSPU: regular HSPU's. Thought it would be hard enough for me at this point but it was fairly easy<br /><br />GHDR/L-pullups: 6 rounds<br /><br />Lunges: 8:24DeeJayhttps://www.blogger.com/profile/16854468204121611660noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17771952208709463172011-01-05T19:18:38.602-07:002011-01-05T19:18:38.602-07:00This is Nate.
Did Team OPT wod this morning...who...This is Nate.<br /><br />Did Team OPT wod this morning...whoopin ass and taking names haha!<br /><br />This afternoon:<br />A. first 5 sets no false grip kipping, last 3 sets strict with false grip. all sets unbroken.<br />B. All ring HSPU with hands to shoulders. easy till the last couple minutes.<br />C. First time with GH raises...hard haha. felt like pinpointed foam rolling on my quads with all my weight; made it hard to concentrate on the pain in my hamstrings and upper calves.<br />D. Did the lunges in sets as I coached at our gym. <br /><br />Tomorrow, representing Team OPT with some of the AF crew in charlotte...should be fantastic again!Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42224007837920931602011-01-05T19:14:03.878-07:002011-01-05T19:14:03.878-07:00Steve it was great to meet you to. I'm lookin...Steve it was great to meet you to. I'm looking forward to doing some of these workouts with you guys.<br /><br />My first post today but I've been following for a little bit now.<br /><br />-Got all the MUs with a kip...<br /><br />-Used parralettes for the HSPU. Got head to close to ground for each one.<br /><br />-11 complete rounds for the GHD and L-sit PUs.<br /><br />-And 200 walking lungesBrian Deanhttps://www.blogger.com/profile/05594280006067222068noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3942660313309598542011-01-05T19:09:40.667-07:002011-01-05T19:09:40.667-07:00MU: Did 10 rounds - all UB w/ turnout at bottom
H...MU: Did 10 rounds - all UB w/ turnout at bottom<br />HSPU: strict w/ nose to ground<br />GH/L PU's: complete<br />Lunges: complete and painfulBrian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-82164838007945564322011-01-05T18:53:56.000-07:002011-01-05T18:53:56.000-07:00Scaled a little in the interest of time. And being...Scaled a little in the interest of time. And being able to walk tomorrow.<br /><br />MU: Struggled pulling high enough so did 6 sets of 1. Dunno what happened here, I messed around with a few on Monday and went up smooth.<br /><br />HSPU: 9 on paralletes to eye level, 5 on a 6" block, 10 on floor.<br /><br />GHR/L pullups: 7 rounds, went easy<br /><br />Walking lunges: cut to 100, around 4:00 but not exactEric Montgomeryhttps://www.blogger.com/profile/12978141190569982474noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-233373310095641972011-01-05T18:34:09.545-07:002011-01-05T18:34:09.545-07:00Muscle Ups:
Sets 1-4 rx
Sets 5-6 broken
Sets 7-8 f...Muscle Ups:<br />Sets 1-4 rx<br />Sets 5-6 broken<br />Sets 7-8 failed both sets.<br />Need to work on consecutive mu's. 3<br />consecutive is a PR for me.<br /><br />HSPU: First 3 using parralettes head through touching a 45lb bumper. Then progressed into adding a 25lb bumper and finally switching to regular hspu, head to deck. <br /><br />GH raises and L-pull: 7 rounds<br /><br />200 lunges as requested-quads smoked. <br /><br />Fun dayJared-CF Redlinehttps://www.blogger.com/profile/08407104297706869942noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13114395580063187472011-01-05T18:20:23.798-07:002011-01-05T18:20:23.798-07:00muscleups - all kipping, first 5 sets w/ good turn...muscleups - all kipping, first 5 sets w/ good turnout at bottom, last 3 sets ub but no turnout<br />+<br />hspu - 8cm E-ROM for 8 mins, off floor for 4 mins<br />+<br />GHD hands at temples, slow eccentric<br />L-pullups felt good in 3's<br />+<br />lunges - glad my new gym you can take more than 8 steps in a row <br /><br /><br />thanks for the welcome back yesterday everyone... feels good to be back w/ this group.Michael McCabehttps://www.blogger.com/profile/13921246074842672704noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-27402072604232337202011-01-05T18:18:02.826-07:002011-01-05T18:18:02.826-07:0026/m/145
A: UB
B: ring HSPU (I missed maybe 6 rep...26/m/145<br /><br />A: UB<br />B: ring HSPU (I missed maybe 6 reps the whole time. I'm very happy with this since last time I couldn't do any)<br />C: 8.5 rounds<br />D: 7:09derbnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-14028024508922722022011-01-05T17:30:05.090-07:002011-01-05T17:30:05.090-07:00MUs - check
HSPUs - first 4 on 25lb bumpers, remai...MUs - check<br />HSPUs - first 4 on 25lb bumpers, remainder on 25+15 bumper plates<br />GH Raises + L pullups - 6 rounds + 5 raises<br />Lunges - Approx 6 minUnknownhttps://www.blogger.com/profile/02481309397113690733noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70997676772117936422011-01-05T17:25:28.876-07:002011-01-05T17:25:28.876-07:00MU unbroken and kept to pace
HSPU on parralettes,...MU unbroken and kept to pace<br /><br />HSPU on parralettes, all below parralell with most either head to floor or close<br /><br />gh and l sits 7 or 8 rounds<br /><br />200 lunges unbroken love the painAnthony Skvarkahttps://www.blogger.com/profile/13187327621009920522noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-78040341999590553842011-01-05T17:25:03.959-07:002011-01-05T17:25:03.959-07:00MU- Not quite able to yet so I did them starting w...MU- Not quite able to yet so I did them starting with me sitting on the ground with as little cheating as possible. <br />HSPU-felt pretty solid about half way, then had to switch to negatives. <br />L-Pull-unbroken for first half. Broken the second half.<br />Big thanks to Chris Dunkin for the guidance and support!Anonymoushttps://www.blogger.com/profile/08858115517024607917noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34405185533608312602011-01-05T16:55:10.590-07:002011-01-05T16:55:10.590-07:00MU's: UB (on split bar)
HSPU: Hands on floor. ...MU's: UB (on split bar)<br />HSPU: Hands on floor. (weakness)<br />GHR/Lpull: 8rds (Subbed 95# Good Mornings)<br />Lunges: 6:05<br /><br />My legs are smoked from that!slow jerfnoreply@blogger.com