tag:blogger.com,1999:blog-955910955820173624.post4699457786085974142..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: wed, july 28, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger86125tag:blogger.com,1999:blog-955910955820173624.post-76919489139258736872010-07-31T13:35:40.838-06:002010-07-31T13:35:40.838-06:00A1. 145#,155#,160#,165#,170#
A2. 7,7,7,8,7
B. 16m...A1. 145#,155#,160#,165#,170#<br />A2. 7,7,7,8,7<br /><br />B. 16min.<br /><br />C. 7:18Jon G..noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-77631560708159830032010-07-29T21:48:08.751-06:002010-07-29T21:48:08.751-06:00A1: 135, 140, 145, 150, 155
A2: 12, 12, 12, 12, 11...A1: 135, 140, 145, 150, 155<br />A2: 12, 12, 12, 12, 11<br /><br />Metcon: 14:43<br /><br />100 GHD Situps: 6:52Harihttps://www.blogger.com/profile/07426927485820525493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31815873990309272442010-07-29T16:05:32.377-06:002010-07-29T16:05:32.377-06:00July 21st WOD:
3 sets:
Power Clean - 5 touch and ...July 21st WOD:<br /><br />3 sets:<br />Power Clean - 5 touch and go reps<br />rest 10 sec<br />Row 20 sec @ 95% effort<br />rest 3 min<br />+<br />A1. Dead Lift @ 12X1; 3,3,2,2,1; rest 3 min<br />A2. Dips @ 30X0; 2,2,2,2,2; rest 3 min<br />B. BB Alternating Forward Lunges @ 20X0; 6-8/leg x 4; rest 90 sec<br /><br />RESULTS:<br />Pwr Clns @ 185, 190, 190<br />Sub'd 20 secs on Airdyne<br />+<br />A1. 300, 340, 365, 365(1), 385(1)<br />A2. 33, 33, 43, 53, 53<br />B. 135, 145, 155, 155 (all 6 reps per leg)<br /><br />Notes: ABS are so sore from GHD's and may have affected DL #'s. Lost focus on set of 365 and lost tightness in core. 385 not too bad, but shut it down after that.<br />Dips on rings, with focus on 3 sec down portion.Brian Gregoryhttps://www.blogger.com/profile/01649676338544440547noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-83228730069094311312010-07-29T11:23:47.409-06:002010-07-29T11:23:47.409-06:00Norcal Chris, Brian, Brandon, and Nathan thanks fo...Norcal Chris, Brian, Brandon, and Nathan thanks for your input on the CFE matter. I'll play around with things a bit and see how it goes, I appreciate the thought time and effort.<br /><br />Cheers!Larsnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-651585931012507022010-07-29T10:19:16.668-06:002010-07-29T10:19:16.668-06:00Bench Press 5,4,3,2,1
185/205/225/245/265
PP/PJ 15...Bench Press 5,4,3,2,1<br />185/205/225/245/265<br />PP/PJ 155/175/185/195/205f1ppf1pj<br />HRR's 12/12/12/12/12Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-27682671555655167982010-07-29T03:33:54.848-06:002010-07-29T03:33:54.848-06:00Did workout Wednesday at Y
A1: 140, 140, 140, 145...Did workout Wednesday at Y<br /><br />A1: 140, 140, 140, 145, 145<br />A2: 15 (wrong tempo), 9, 10, 11, 10<br /><br />Dips/GH Raises: 9:45<br /><br />100 GHD Sit-Ups: 4:55<br /><br />53yom/220/5'11"Unknownhttps://www.blogger.com/profile/11618569657594818538noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-55061692406630171882010-07-29T00:49:22.946-06:002010-07-29T00:49:22.946-06:00A1.185/195/205/215/225(f on pp)
A2.15/16/13/12/10
...A1.185/195/205/215/225(f on pp)<br />A2.15/16/13/12/10<br /><br />+<br /><br />Dips/GHR UB...no problem on either...8:15<br /><br />+<br /><br />100 GHDs: 5:09(pr)Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-16716206095325171362010-07-28T23:10:48.689-06:002010-07-28T23:10:48.689-06:00A1. 135#, 140, 145, 150(pp:1-f,pj:2), 150
A2. 8, 1...A1. 135#, 140, 145, 150(pp:1-f,pj:2), 150<br />A2. 8, 10, 9, 10, 9<br /><br />completed dips/GHR (on static dip bars, no kip)<br /><br />100GHDs: 7:11<br /><br />Notes: Struggled today, clavicles were bruised from yesterday's work. Mentally down. My fiancée made hot cocoa for me when I got home, which brought me back up. :)Ben Priestleyhttps://www.blogger.com/profile/00146781835125146871noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-32812151793081548042010-07-28T22:40:00.633-06:002010-07-28T22:40:00.633-06:00Training
A1:135,155,165,165,175
A2:15,15,14,14,13...Training<br /><br />A1:135,155,165,165,175<br />A2:15,15,14,14,13<br /><br />GH Raises and Dips<br /><br />-Not timed but completed as stated <br /><br />100 GHD Situps- 5:45<br /><br /><br />A1 notes: 175 is my 1rm, felt good today and was able to get the adrenaline going to get that 2nd rep up. Can't wait for my new Nike Romaleos so I can ditch the running shoes and get some drive and balance from the floor.<br /><br />Had a lot of soreness coming from my forearm on dips after I completed the press/jerks<br /><br />Do not have GHD machine so placed knees on floor and feet under bench for sub.<br /><br />First time ever doing that many ghd situps. Used lat pull down machine with flat bench. Felt good and ready to go at it again to beat my time.<br /><br />Thanks coach, will be looking into a lot of seminars in the coming months.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-72694503949304917632010-07-28T22:14:48.829-06:002010-07-28T22:14:48.829-06:00A1. 153,163,177,187,202(fail on last PJ)
A2.15,15,...A1. 153,163,177,187,202(fail on last PJ)<br />A2.15,15,13,13<br />+<br />Strict ring dips/hand behind head GH raises: UB<br />+<br />100 GHDS: 4:40 think thats a pr, by about 30s. Happy my back held in there think I was a bit dehydrated yesterday, so I drank a piss load of water today.Heavy Evyhttps://www.blogger.com/profile/07615682207266097676noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-27885774160562969832010-07-28T22:03:52.370-06:002010-07-28T22:03:52.370-06:00A) 135, 145, 155, 160, 165 (failed on 2nd jerk)
A...A) 135, 145, 155, 160, 165 (failed on 2nd jerk)<br /><br />A2) 22, 19, 20, 18, 19<br /><br />B) 7:39 rx'd<br /><br />C) Did a couple, STILL felt soreness in abs from last week's GHD Sit-ups at full stretch, can you believe it? Must've been near rhabdo. So I stopped at 2.Patrick "Phatty" Vuonghttps://www.blogger.com/profile/05872312559732207863noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-28169525232195285062010-07-28T21:53:21.122-06:002010-07-28T21:53:21.122-06:00a1. 175/185/185/185/190
a2. 13/12/12/11/10
tough ...a1. 175/185/185/185/190<br />a2. 13/12/12/11/10<br /><br />tough to keep at breathing pattern after sets of 5, wanted to go faster.<br /><br />only did 60 ghd in 3:41<br />took it easy after smoked abs from last week.Andyhttps://www.blogger.com/profile/05554171461455697349noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-56769516509038765282010-07-28T21:47:24.214-06:002010-07-28T21:47:24.214-06:00A1. 60kg/70kg/80kg/85kg/85kg (failed on jerk)
Push...A1. 60kg/70kg/80kg/85kg/85kg (failed on jerk)<br />Push jerk needs some work<br />A2. 12/12/10/9/8<br /><br />GH raises/Dips - felt great, loved the forced rest, all unbroken<br /><br />100 GHDs - 6:15Noahhttps://www.blogger.com/profile/04283312079515448716noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20091444284691621812010-07-28T21:06:47.388-06:002010-07-28T21:06:47.388-06:00A1. 155, 185, 185, 195, 195.
**shoulders were smok...A1. 155, 185, 185, 195, 195.<br />**shoulders were smoked from Yesterdays Heavy kB Swings and ring HSPU**<br />A2. 17, 15, 15, 12, 11.<br /><br />7:58 time on GH Raises and RIng Dips. <br />**8breaths in between really helped me to focus on my breathing**<br />+<br />100 GHD Sit Ups for time - 5:10 PR. **Last time I did this I think I did it just over 7 minutes, so I'm getting better**Dustinhttps://www.blogger.com/profile/10516474301722892267noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-15672493737841045682010-07-28T20:53:47.487-06:002010-07-28T20:53:47.487-06:00Skipped overhead stuff and ring rows. Wrist is pre...Skipped overhead stuff and ring rows. Wrist is pretty sore.<br /><br />Dips and GHD Raises as rx'd. Dips done with 40 lb DB.<br /><br />100 GHD Sit ups = 6:45<br /><br />My abs are SHREDDED!Kyle Fhttps://www.blogger.com/profile/02434860891968753527noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61655259933048457412010-07-28T20:38:09.136-06:002010-07-28T20:38:09.136-06:00M/37/162
First off, I realized prior starting tod...M/37/162<br /><br />First off, I realized prior starting today's WOD that I had scaled UP yesterday's WOD (by mistake) to 115# HPC. I did NOT need the extra challenge.<br /><br />A1. 135, 135, 140, 140, 140<br />A2. 15, 14, 14, 12, 11<br /><br />Dips/GHD raise: Has to break a few set of dips (rounds 7 to 4)<br /><br />100 GHD raise with 1 arm OH: 7:17PRMhttps://www.blogger.com/profile/12759185479836318133noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-25441834064066342252010-07-28T20:24:24.799-06:002010-07-28T20:24:24.799-06:00dave x, you can go without a monitor, the ass will...dave x, you can go without a monitor, the ass will still sufferOPThttps://www.blogger.com/profile/07201858094284716780noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-58260344889340475402010-07-28T20:06:14.391-06:002010-07-28T20:06:14.391-06:00A1:175/185/195/206/210
A2:15/14/12/10/11
Dip/GH ti...A1:175/185/195/206/210<br />A2:15/14/12/10/11<br />Dip/GH time = 5:36<br />GHD Sit ups = 2:56 (subbed for sit ups on swiss ball, hands to the ground)Stevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-23681909645236583792010-07-28T20:02:08.126-06:002010-07-28T20:02:08.126-06:00Hi!
A1- 95/ 95/ 100/ 100/100
A2- 10/ 10/10/8/8
D...Hi!<br /><br />A1- 95/ 95/ 100/ 100/100<br />A2- 10/ 10/10/8/8<br /><br />Dips (used a thin elastic..I suck at dips..better at ring dips!)<br />GH Raises<br />17:32 BRUTAL... <br /><br />100 GHD Sit ups: 6:39<br /><br />...and then I had to teach a spinning class.<br /><br />NO MORE G or Hs!<br /><br />I think GHD stands for <br />"God! How Disabling!"Alexhttps://www.blogger.com/profile/05837433700044319493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47448979587811450752010-07-28T19:53:19.088-06:002010-07-28T19:53:19.088-06:0039/6'2"/202
A1 PP/PJ: 90/95/97.5/100/102...39/6'2"/202<br /><br />A1 PP/PJ: 90/95/97.5/100/102.5kg (226#) - Thought I was going to fail my last attempt but made them all.<br />A2 14/11/10/10/10 - Should have skipped, biceps are wrecked.<br /><br />GHD/Ringdips: Didn't time but my ring dips felt super human tonight. Very strong on these short sets.<br /><br />x100 GHDSU: 4:23<br /><br />Notes: Biceps and hands are wrecked from the max pullups 3 days ago. Arm's have been permanently bent at a 15 degree angle unless they are under load. Heh, that can't be good!Brent Maierhttps://www.blogger.com/profile/14402536879651646709noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-38568771860762013362010-07-28T19:48:03.263-06:002010-07-28T19:48:03.263-06:00A1. 60-70-80-90-95(missed second pp)-90
A2. 15-12-...A1. 60-70-80-90-95(missed second pp)-90<br />A2. 15-12-10-11-13 (2020)<br />+<br />8:31 rough time with ring dips<br />+<br />50 ghd su's @ 3:44 (tight hip flexors before the get go)Samhttps://www.blogger.com/profile/12592460737671629825noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50619495111770064772010-07-28T19:45:27.881-06:002010-07-28T19:45:27.881-06:00A1. 75-85-90-95-100
A2. 5-4-5-4-6
I need to impro...A1. 75-85-90-95-100<br />A2. 5-4-5-4-6<br /><br />I need to improve dips. Subbed reverse hyper. <br /><br />6:13 Slower than last time, but I'll take it.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-48326402929288792582010-07-28T19:40:36.171-06:002010-07-28T19:40:36.171-06:00A1. 185,185,185,185,185
A2. 9,10,10,10,10
Raises ...A1. 185,185,185,185,185<br />A2. 9,10,10,10,10<br /><br />Raises and dips were ok no problems<br /><br />100 GHD Sit-ups: 10:40<br /><br />Overall body felt shot from yesterday.<br /><br /><br />Sit-up: around 30 my hip flexors were fatigued.Pfeifdoghttps://www.blogger.com/profile/09118662805163350208noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-85067585358898772312010-07-28T19:08:08.024-06:002010-07-28T19:08:08.024-06:00Male 29YO
WT 173
A1 135/155/170/180/185
A2 13/13/...Male 29YO<br />WT 173<br /><br />A1 135/155/170/180/185<br />A2 13/13/12/12/12<br /><br />DIP/GH 8:02<br /><br />GHD SITUPS 5:24Jayhttps://www.blogger.com/profile/00939649966907043568noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-21529697876981899952010-07-28T19:05:19.984-06:002010-07-28T19:05:19.984-06:00trained with Nathan Holiday today. Worked on oly l...trained with Nathan Holiday today. Worked on oly lifts,good stuff.Julian Cruzhttps://www.blogger.com/profile/11815539084611798886noreply@blogger.com