tag:blogger.com,1999:blog-955910955820173624.post5196361654308037925..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: Sat, Jan 30, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger84125tag:blogger.com,1999:blog-955910955820173624.post-20212963669322139182010-02-02T04:33:03.059-07:002010-02-02T04:33:03.059-07:00Have been in dDnmark for the weekend and have not ...Have been in dDnmark for the weekend and have not been able to workout as planned.. <br /><br />Did a outdoor workout on friday:<br />3 rounds of:<br />500 m running<br />20 boxjumps<br />10 strict pullups in the garagedoor:) <br /><br />I did managed to workout on saturday though.. <br /><br />A1. 40-50-50-55-55 <br />A2. Unbroken- unbroken - 15/10- 20/5- 15/5/5<br />B1. 12 kg- 16 kg - 16 kg<br />B2. 6 kg - 6 kg - 8kg<br />C. Tabata Sit Ups - low score - 12Jennyhttps://www.blogger.com/profile/10283860567667394122noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73207827497107588102010-02-01T13:51:53.938-07:002010-02-01T13:51:53.938-07:00Ha! I meant my grip has got to be getting stronge...Ha! I meant my grip has got to be getting stronger! Not smaller!Shane Gibsonhttp://www.gibsongaragegym.blotspot.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-69346373732456828312010-02-01T13:48:42.509-07:002010-02-01T13:48:42.509-07:00M/5.11/171/30
A1. 185x6, 205x6, 215x6, 225x5, 215...M/5.11/171/30<br /><br />A1. 185x6, 205x6, 215x6, 225x5, 215x3 - Just fell apart at the end, lost it down low in the bottom.<br />A2. Managed the first 5 sets all unbroken. The last set I did 20/5. My grip was giving out on my again.<br />B1. The biggest matching dumbells I have is 52.5#. So all both legs by 8x52.5#.<br />B2. These were very weird and my shoulder was really not cooperating and after looking at tons of videos I am not even sure I was doing them right. Just made the best out of it. All both arms by 10x22.5#, 10x17.5#, 10x15#. When I started having form issues I just lowered the weight so I could do it as right as possible.<br />C. 15-14-14-14-13-12-12-13 = Low score 12.<br /><br />This was a pretty good WOD. The A1/A2 part got pretty tough there at the end. I really wish I could have held on to the bar for those last 5 pull-ups. Really wanted them all unbroken. But my grip has got to be getting smaller.<br /><br />I am still working DUs during my warm-up. Now that I lengthed my rope it only took me a few attempts to get a staight through of 35. Getting better.Shane Gibsonhttp://www.gibsongaragegym.blogspot.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91645194194420360812010-01-31T19:51:38.560-07:002010-01-31T19:51:38.560-07:00A1: 135(6), 135(6), 155 (6), 155(6), 155(6)
A2: 15...A1: 135(6), 135(6), 155 (6), 155(6), 155(6)<br />A2: 15/5/5, 15/5/5, 10/5/5/5, 10/5/5/5, 10/5/5<br />B1: 55 lb (6) x 3<br />B2: 15 lb<br />C: 12<br /><br />A: X-portion became markedly slower in sets 4 and 5. Pullups on rings<br />B: stayed at 55 lb to maintain tempo.<br />C: 12, 12, 12, 13, 13, 13, 13, 12<br /><br />First full-strength workout in about 10 days (long work hours, sick family). Felt good, tomorrow may be another story.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-90677019866117568762010-01-31T19:17:02.318-07:002010-01-31T19:17:02.318-07:00A1. 215-225-235-240x4-240x5
A2. 25-25-25-25-15-5-5...A1. 215-225-235-240x4-240x5<br />A2. 25-25-25-25-15-5-5 (forearms started to spasm and I fell off allotted time after third set. Took a 7 min break.)<br />B1. Used barbell. 135-140-145<br />B2. 20#<br />C. ran out of timeJustin Flynnhttps://www.blogger.com/profile/00050013230390216627noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-57355460419114233402010-01-31T12:12:28.638-07:002010-01-31T12:12:28.638-07:00A1. 225/225/225(4)
A2. 20/20/20
B1. 65 x 8/leg x 1...A1. 225/225/225(4)<br />A2. 20/20/20<br />B1. 65 x 8/leg x 1 set<br />B2. 25/arm x 6 reps x 1 set<br />C. Lying on floor<br /><br />Not feeling good...still a little sick.Optimum Performance Traininghttps://www.blogger.com/profile/17243320100582929002noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44240448051396912462010-01-31T11:32:32.194-07:002010-01-31T11:32:32.194-07:00Febber
Part 1:
45-50-55-55-60-65-65-70-70-70 Kgs...Febber<br /><br />Part 1: <br />45-50-55-55-60-65-65-70-70-70 Kgs<br /><br />Part 2: <br />Were pressed for time and due to very bad whetherconditions in Denmark I had to run on ice. <br />Managed to do all three laps with less rest between, no timer.Robshttps://www.blogger.com/profile/00279175157495779973noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-84777648946943185002010-01-31T11:28:54.642-07:002010-01-31T11:28:54.642-07:00185x6,205x6,225x5,245x5,265x2
all unbroken except ...185x6,205x6,225x5,245x5,265x2<br />all unbroken except last round<br />65,70,75 all x 8<br />15,25,25 all x 8<br />ran out of time didnt do sit upsUnknownhttps://www.blogger.com/profile/12588299746473105383noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-52420747179561684242010-01-31T11:08:38.714-07:002010-01-31T11:08:38.714-07:00A1: 103.110/155()/115(4)/115(2)--these were terrib...A1: 103.110/155()/115(4)/115(2)--these were terrible today<br />A2: did 15 reps x 5 unbroken sets to preserve neck/shoulder<br />B1: 22.5/27.5/35/35-did an extra set becasue I started too light<br />B2: 10/10/12.5(7)<br />C: 12 for all sets unanchoredLaurahttps://www.blogger.com/profile/02555978657021781659noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-84462347281083828092010-01-31T10:19:26.790-07:002010-01-31T10:19:26.790-07:00A1. 225x6/230x6/230x6/230x5/230x4 - could not catc...A1. 225x6/230x6/230x6/230x5/230x4 - could not catch my breath at top after 4th rep and drop without a pause at top, hence the reason I stayed at 230.<br />A2. 30x5 unbroken<br />B1. Used a BB (DB only go to 45lbs) 135/145/155<br />B2. 25/30/35x8<br />C. 15 (unanchored, non-abmat)Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-43632456435187830412010-01-31T06:42:13.210-07:002010-01-31T06:42:13.210-07:00A1. 115(6), 125(6), 135(6), 145(6), 155(6)
A2. 24/...A1. 115(6), 125(6), 135(6), 145(6), 155(6)<br />A2. 24/1, 19/6, 12++, 15/5/5, 10++<br />B1. 20(8), 35(8), 35(8)<br />B2. 8(10) x 3<br />C. 12 unanchored<br /><br />Notes: Left front shoulder still really hurting. Felt it a good bit on B2.NorCal Chrishttps://www.blogger.com/profile/09851255765202574544noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12698846454799588682010-01-31T00:20:10.154-07:002010-01-31T00:20:10.154-07:00A1. 185(5), 195(5), 205(3), 195(4), 195(4)
A2. All...A1. 185(5), 195(5), 205(3), 195(4), 195(4)<br />A2. All unbroken<br />B1. 45(8), 50(8), 50(7)<br />B2. 15(10) x 3<br />C. 11<br /><br />Notes: Pull up felt better than they've been in a long time. Front squats felt like crap.Yelvihttps://www.blogger.com/profile/18072725921145912150noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79236467766808480422010-01-30T23:30:42.227-07:002010-01-30T23:30:42.227-07:00A1. 185/205/215x4/215x4/215x3
A2. UB for all. COVP...A1. 185/205/215x4/215x4/215x3<br />A2. UB for all. COVP<br />B1. 55/65/70<br />B2. 15/20/20<br />C. 9 w/ Abmat w/ legs butterflied<br /><br />Very difficult to get moving today. Winded through the entire workout. Had to shut it down on 2 days ago doing thursdays DL workout.Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-30414152191105196402010-01-30T23:15:18.600-07:002010-01-30T23:15:18.600-07:00A1. 6/155 6/175 6/185 4/185 5/185
A2. All unbroke...A1. 6/155 6/175 6/185 4/185 5/185<br />A2. All unbroken<br />B1. 3x8/50<br />B2. 10/15 9/18 8/18<br />C. 13 anchored with abmat<br /><br />Started light with front squats back is still tight got to 185 and started to feel it in the back so I stuck with that weight for the rest.<br /><br />PU's were good last set was challenging<br />50# DB's are the heaviest I have for the lungesAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-21008887971788115172010-01-30T22:45:35.069-07:002010-01-30T22:45:35.069-07:00Part 1: 115/135/135/140/140/145/145/150/155/160(1)...Part 1: 115/135/135/140/140/145/145/150/155/160(1)<br /><br />wasn't aggressive enough on third pull after first good rep at 160...weight was right, technique still needs work<br /><br />Part 2: 2:42/2:42/2:42 (treadmill)<br /><br />found a nice indoor track but didn't get there on time so did the 3 sprints on a treadmillStephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-80750035564416550122010-01-30T22:13:09.437-07:002010-01-30T22:13:09.437-07:00A1. 80kgx6,82,5kgx5,85x5,87,5kgx4,90kgx3
A2. 25 un...A1. 80kgx6,82,5kgx5,85x5,87,5kgx4,90kgx3<br />A2. 25 unbroken across all sets, chin breaking vertical plane<br />B1. subbed 60kg barbell lunges, 6 on each leg<br />B2. 2kgx8 left arm<br />C. low:11David Englundhttps://www.blogger.com/profile/10518610996252888782noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42110706531301189702010-01-30T22:05:46.101-07:002010-01-30T22:05:46.101-07:00Spent six hours today running up and down 20 fligh...Spent six hours today running up and down 20 flights of stairs for work so..<br />A1. 135, 145, 155, 155 (4), 155 (4)<br />A2. Unbroken, unbroken, 18+7, 15+5+5, 12+6+4+3<br /><br />B1. 50, 50, 50<br />B2. all at 15 x 10<br /><br />C 18mdhttps://www.blogger.com/profile/18236355302985267626noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70256602534539652722010-01-30T22:02:25.970-07:002010-01-30T22:02:25.970-07:00Marcher
m/27/252lbs
A1. 89kgx6/93kgx5/93kgx4/93kg...Marcher<br />m/27/252lbs<br /><br />A1. 89kgx6/93kgx5/93kgx4/93kgx4/93kgx5<br />-Front squat is my weakest of the lifts, I am constantly working on it. This will continue. The timing of todays reps messed with my breathing pattern a bit, and im sure thats why it was programed that way. :)<br />A2. All Broken. I got 18 unbroken on my first round, and did the 2nd and 3rd set with 15 unbroken. During the 4th set, I tore. It messed with my focus a bit, but I got through the last round okay.<br />B1. 24kgx8 for all 3 rounds.<br />B2. Therapy Band to focus on quality.<br />C. My first round was 12. i was hoping for 15, but my abs are still sore from the GHD Situps. I maintained 12 for all 8 rounds.<br /><br />Great training.Johnny Di Gregoriohttp://www.crossfit-pasadena.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-85077717364981664062010-01-30T21:27:10.484-07:002010-01-30T21:27:10.484-07:00This comment has been removed by the author.Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-64326064441817084052010-01-30T21:02:02.138-07:002010-01-30T21:02:02.138-07:004 sets only for A1 & A2 as I left myself too l...4 sets only for A1 & A2 as I left myself too little time for WOD today...<br /><br />A1. 108x6/118x6/128x6/132x5 (paused at top of last couple reps of last set.)<br />A2. 25; 22,3; 12,6,7; 10,4,3,3,3,2 <br /><br />B1. 30x8/35x8/40(8/7)didn't alternate for any sets.<br />B2. 10x10/11.25x10/12.5x9<br /><br />didn't have time to rest as rx'd for 'B' and didn't do 'C'.Michellehttps://www.blogger.com/profile/01489577981524994604noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44025130013863206392010-01-30T20:18:20.949-07:002010-01-30T20:18:20.949-07:00A1. 200x6,200x6,200x5,200x5,210x4
A2.UB, UB, 10/?,...A1. 200x6,200x6,200x5,200x5,210x4<br />A2.UB, UB, 10/?,15/?,12/?<br />B1. 35/h, 50/h, 50/h all alt legs for 16 reps.<br />B2. 15x8x3sets<br />C. 11 anchored feet.<br /><br />Notes: Hands are sore after this, one. Pretty sore in general, took awhile to warm up. And could have went heavier for all except for B2, just abit gassed, 3yr old hasn't been sleeping well lately, hence nether have I!<br />C. Gamed to much should have 14 easy next time.Heavy Evyhttps://www.blogger.com/profile/07615682207266097676noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-56292651620964894312010-01-30T20:06:42.000-07:002010-01-30T20:06:42.000-07:00A. 175(6)/185(5)/190(5)/195(4)/200(4)
A2. unbroken...A. 175(6)/185(5)/190(5)/195(4)/200(4)<br />A2. unbroken, butterfly.<br />B1. 45(8)/50(8)/55(8)<br />B2. #15(10) x3<br />C. 11 unanchored with ab mat.<br /><br />Front squats felt good. tempo was a bit tough.<br />Pull ups felt quick and light. hands started to hurt a bit.<br />Lunges weren't too bad, grip was a bit tired from the pull ups.<br />Powells were a good touch, kept it light to focus on perfect form and tempo.<br />Tabata's burned the core like no other. wanted 12, ended with 11.Craignoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70700032197167134482010-01-30T20:01:43.714-07:002010-01-30T20:01:43.714-07:00A1. 225x6, 235x5, 245x4
A2. UB, UB, UB
Pulled the...A1. 225x6, 235x5, 245x4<br />A2. UB, UB, UB<br /><br />Pulled the plug. Suffered from strange bout of insomnia last night and slept at most 45-60 minutes. Should've just taken the day off.dmarshhttp://www.institute3e.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-77226826761461984152010-01-30T19:53:45.045-07:002010-01-30T19:53:45.045-07:00A1: 205(5), 210(5), 215(4), 215(4), 215(2)
A2: unb...A1: 205(5), 210(5), 215(4), 215(4), 215(2)<br />A2: unbroken, unbroken, 15/10, 15/10, 10/7/8 (chin broke vertical plane for all)<br /><br />B1: 1pood kettlebells x8, 1.5pood x8, 1.5 pood x8<br />B2: 15x10, 15x9, 15x10 with kettlebell<br /><br />C: 15 across<br /><br />Notes: <br /><br />Front squat felt ok, not great, lost all my energy on the last set. It's tough doing tempo, I could increase more weight but going down slower is hard. Grip was factor for chin ups. Lunges were good, should have increased weight but I think 2 pood was too much. Never done powell raises before, tempo was a little off. Situps were just right.Chad Hallhttp://www.crossfitcambridge.canoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-28529289617429173612010-01-30T19:29:28.412-07:002010-01-30T19:29:28.412-07:00A1 215-205-205-205
A2 4 set unbroken (butterfly an...A1 215-205-205-205<br />A2 4 set unbroken (butterfly and kip interchangably)<br />B1 35# plate<br />B2 10#<br />C 12<br /><br />Notes: Felt like crap. I just came back from coaching a wrestling tournament for 14hrs. Full stomach.Mario "ATP" Ashley (CrossfitRedline)noreply@blogger.com