tag:blogger.com,1999:blog-955910955820173624.post6053416966182512163..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: thurs, july 15, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger57125tag:blogger.com,1999:blog-955910955820173624.post-18952255376210557692010-07-17T20:45:55.374-06:002010-07-17T20:45:55.374-06:002011
A1: 175,185,195,205,215
A2: 20(3)20(3)20(2)20...2011<br />A1: 175,185,195,205,215<br />A2: 20(3)20(3)20(2)20(2)<br />Metcon<br />1. 1:30 20-10-10<br />2. 1:45 20-10-10<br />3. 1:37 25-10-5<br />skipped last two sets -felt I had done enough volume.<br />-weighted CTB strict pullups tough-my first time doing them. Was I supposed to kip up?ETCnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47365652478723248212010-07-17T03:48:52.031-06:002010-07-17T03:48:52.031-06:00A1. 205/225/245/260/275 Took it easy. Back still t...A1. 205/225/245/260/275 Took it easy. Back still tweaked from DL's<br />A2. 25/35/35/40/40<br /><br />CU's/Squats All UB avg 1:14Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66005187441909241222010-07-16T20:26:06.701-06:002010-07-16T20:26:06.701-06:0035/m/5'10"/170lbs
2011
A1. 185,195,205,2...35/m/5'10"/170lbs<br />2011<br /><br />A1. 185,195,205,205,205<br />A2. #25,#35,#35,#35,#35<br /><br />+<br /><br />1:30 UB<br />2:08 BRK<br />2:34 BRK (very)<br />2:52 BRK (horribly)<br /><br />Bad showing today. Not happy at all.mhamiltonhttps://www.blogger.com/profile/15411193430412613597noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-7596318416905180362010-07-16T19:08:14.825-06:002010-07-16T19:08:14.825-06:00A1 325x5/335x4/345x3 / 355x1x1(f)1/ 365x1
A2 25lb ...A1 325x5/335x4/345x3 / 355x1x1(f)1/ 365x1<br />A2 25lb 5 sets all unbroken. Needed to go heavier. Must up the tempo<br /><br />57,59, 59, 1:01,59 - All unbroken. Felt good. Forearms enfuego. Good rythm with small knee tuck - kippish?<br /><br />Felt very strong the past 2 days. <br />Dropped all sugar 8 days ago and feel awesome.<br />Back and Legs are ready for a breakmatthttps://www.blogger.com/profile/14420193051995813262noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-33707084076190432462010-07-16T14:31:59.816-06:002010-07-16T14:31:59.816-06:00DL/DGBP & PC/PU:
A1: DL Clusters: 225/245/265...DL/DGBP & PC/PU:<br /><br />A1: DL Clusters: 225/245/265/285/295<br />A2: CGBP: 135/145/155/160(4)/160(5)<br /><br />MetCon:<br />PC@ 95# - All UB (last was mentally tough)<br />PU - scaled to strict push-ups based on my tabata yesterday. 20/17-3/11-4-3-2<br /><br />sets: 1:13/1:15/1:22Greghttps://www.blogger.com/profile/05009668275635224646noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-55607428399289072002010-07-16T14:30:51.084-06:002010-07-16T14:30:51.084-06:00A1. 225, 235, 245, 265, 275. *Back was super tend...A1. 225, 235, 245, 265, 275. *Back was super tender from the other days dead lifts so I was hesitant to push it*<br />A2. 53lbs-3, 70lbs -3, 88lbs-2, 88lbs-2, 88lbs-2.<br /><br />Rd1 - Unbroken 1:11<br />Rd2- Unbroken 1:12<br />Rd3- Unbroken 1:13<br />Rd4- Unbroken 1:18<br />Rd4- PU Broken 12+4+4. 1:37Dustinhttps://www.blogger.com/profile/10516474301722892267noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-56091223344701290172010-07-16T14:17:13.711-06:002010-07-16T14:17:13.711-06:00A1. 225,255,285,315,335
+
3 Set UB then, 12-8, 10-...A1. 225,255,285,315,335<br />+<br />3 Set UB then, 12-8, 10-10Domhttp://www.yahoo.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-38164808277708283472010-07-16T09:27:22.119-06:002010-07-16T09:27:22.119-06:002011
F/47/115
Back squat still sucks after injury...2011<br />F/47/115<br /><br />Back squat still sucks after injury. I am so determined though to stick with this awesome programming because I am finally starting to "feel" good again.<br /><br />A1. 105,115,125,125,125<br />A2. 3,3,3,3,3, all unbroken<br /><br />B1 14-6,12-8,10-10,7-13,5-15<br />B2 40,40,40,40,40 all UBirongirlhttps://www.blogger.com/profile/10979242515950888756noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-9288276879249416882010-07-16T04:32:00.331-06:002010-07-16T04:32:00.331-06:00Good luck to all the competitors this weekend!Good luck to all the competitors this weekend!Bearhttps://www.blogger.com/profile/13747994432932716185noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-32701790264062218142010-07-16T00:18:39.074-06:002010-07-16T00:18:39.074-06:00A1. 185, 205, 225 (1/1/F), 225, 235
A2. 3 x 5*
+
1...A1. 185, 205, 225 (1/1/F), 225, 235<br />A2. 3 x 5*<br />+<br />1:15 UB<br />1:27 UB<br />1:19 UB<br />1:57 15 UB+5B<br />3:00 10UB+10 really broken<br /><br />*At work - no CTB (ceiling too low)Travisnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-41698485202679844402010-07-15T23:09:39.733-06:002010-07-15T23:09:39.733-06:00A1. 195, 215, 235, 250, 260
A2. 35, 45, 15, 20, 2/...A1. 195, 215, 235, 250, 260<br />A2. 35, 45, 15, 20, 2/25<br />All chin ups strict forgot CTB on first 2 then adjusted weight for last 3 sets.<br />+<br />1:18, 1:14, 1:13, 1:15, 1:17<br />Everything UBAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-46247655409786398152010-07-15T22:53:40.974-06:002010-07-15T22:53:40.974-06:002011:
A1.235/245/255/265/285
A2.bwt./20#/20#/20#/...2011:<br /><br />A1.235/245/255/265/285<br />A2.bwt./20#/20#/20#/20#...all 3 reps<br /><br />10 min rest<br /><br />CTB chins: UBx5*<br />Squats:20/20,UBx4<br /><br />Times: 1:11/1:07/1:06/1:04/1:13<br /><br />*all chins CTB butterfly except last 5 reps of last set which were regular kip...pull was gone.Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-41855453401127167532010-07-15T22:44:20.905-06:002010-07-15T22:44:20.905-06:00A1. 185/205/215/225/225
A2. 45x3/55x3/70x2/70x2
M...A1. 185/205/215/225/225<br />A2. 45x3/55x3/70x2/70x2<br /><br />MetCon:<br />1:16 UB<br />1:28 14+3+3<br />2:08 10 +singles<br />1:56 10+singles<br />1:49 10+singles<br /><br />All squats UB.Scott Hoadleyhttps://www.blogger.com/profile/03427852496348626762noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-86600114193215335202010-07-15T22:07:42.417-06:002010-07-15T22:07:42.417-06:002011
Wed. July 14th
A1: 285,315,339,353,368
A2: 16...2011<br />Wed. July 14th<br />A1: 285,315,339,353,368<br />A2: 163(5),177(5),192(5),202(3),202(3)<br />+<br />PC:135 all three sets<br />Push-ups completed. Broken into 10's.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-69062145847148093172010-07-15T21:00:18.923-06:002010-07-15T21:00:18.923-06:00A1. 185, 195, 205, 215, 225
A2. BW, 20# vest, 20#...A1. 185, 195, 205, 215, 225<br />A2. BW, 20# vest, 20# vest plus 10 db, 2x 20# vest. 2x 20# vest<br /><br />+<br /><br />1. Broken CTB. <br />2. Unb chin ups<br />3.UNB chin ups<br />4.UNB chin ups<br />5.15/5 chin ups<br /><br />Sqt felt great sets 1-4. Sqts in set 5 went very slow but did not stop.r Gaineshttps://www.blogger.com/profile/09911582606145999433noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-59780584309373749372010-07-15T20:42:00.400-06:002010-07-15T20:42:00.400-06:002011
A1) 205, 210, 215, 225, 235
A2) all with 10#...2011<br /><br />A1) 205, 210, 215, 225, 235<br />A2) all with 10# vest (all easy)<br /><br />B) 12 unbroken (somewhat easy), 40 squats<br />1:02, 1:02, 0:58, 1:02, 1:09Patrick "Phatty" Vuonghttps://www.blogger.com/profile/05872312559732207863noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-21925553950994882982010-07-15T20:25:36.872-06:002010-07-15T20:25:36.872-06:00A1. 60 kg, 65, 70, 75, 80
A2. 10 kg, 20, 20, 20, 2...A1. 60 kg, 65, 70, 75, 80<br />A2. 10 kg, 20, 20, 20, 20<br />+<br />1:11<br />1:15<br />1:38<br />2:04<br /><br />Trying to adjust my squat tech. Narrower stance and less angled hips..I get a lot more depth, feels better, but a lot harder. Messed up on A2 and did COVP not CTB. Packed it in after 4 rounds on the metcon...last round of PUs were unbroken, but last 10 reps were an absolute struggle. WOuld have had to rest at least 10 minutes before I could get in another set of 20 UB.<br /><br />Just watched the pre-game show and Joey's interview. GO DAWGS!!!Erik Luberhttps://www.blogger.com/profile/05152822270936636372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-33742855448659996052010-07-15T19:58:08.963-06:002010-07-15T19:58:08.963-06:00July 8 wod for 2011
5 sets:
10 unbroken hang powe...July 8 wod for 2011<br /><br />5 sets:<br />10 unbroken hang power clean heavy<br />10 HSPU<br />rest 90 sec<br />+<br />5 sets:<br />10 unbroken push jerk heavy<br />20 unbroken chin ups<br />rest 2 min<br />+<br />5 sets:<br />10 unbroken thrusters heavy<br />30 double unders<br />rest 2:30<br /><br />RESULTS:<br /><br />HPC - 135, 155, 160, 160, 160 (all UB)<br />HSPU all broken forehead to floor<br />+<br />PJ - 135, 145, 155, 155, 155<br />PU - UB, UB, 11/9, 12/8, 7/7/6<br />+<br />Thrusters - 95, 115, 115, 120, 125 (all UB)<br />DU's- all broken but last set<br /><br />Notes: Did this WOD on 4.5 hrs sleep after shift. 93 degrees outside with high humidity. Pouring sweat. <br />Pullups were def hardest part. Grip was gone sooner than expected, UB was not happening after set 2.<br />Thrusters limited by fatigued shoulders only.Brian Gregoryhttps://www.blogger.com/profile/01649676338544440547noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-23554995386068253252010-07-15T19:55:02.206-06:002010-07-15T19:55:02.206-06:00A1. Back Squat @ 30X0; 5,4,3,2,1; rest 3 min
3 sec...A1. Back Squat @ 30X0; 5,4,3,2,1; rest 3 min<br />3 second eccentric<br /><br />245 x 5<br />265 x 4<br />295 x 3<br />315 x 2<br />335 x 1<br /><br />Full depth, felt really good. Second rep of 315 just barely went up, same with 335 for one. 1RM has gotta be up around 360ish now.<br /><br />A2. Medium Grip Pronated CTB Chin Ups @ 31X0; 2-3 x 5; rest 3 min<br /><br />20# vest + 30# DB x 3<br />20# vest + 30# DB x 3<br />20# vest + 35# DB x 2 + chin over<br />20# vest + 35# DB x 2 + fail<br />20# vest + 35# DB x 2 + chin over<br /><br />Hard to judge with the handles vs. the straight bar pullups....getting pretty good height, probably clavicle to bar.<br /><br />B.<br /><br />1:00 (20 UB)<br />:59 (20 UB)<br />:58 (20 UB)<br />1:04 (20 UB, broke rhythm at 17)<br />1:19 (14 UB, 2-2-2)<br /><br />Bodyweight squats got tough after all those heavy squats. Pullups were good and fast!jay rhodeshttps://www.blogger.com/profile/09733964847156124892noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68001471978592953732010-07-15T19:48:47.640-06:002010-07-15T19:48:47.640-06:00Hi all!
Today was pretty good...still have a sore...Hi all!<br /><br />Today was pretty good...still have a sore glutes, but managed to do well.<br /><br />A1- 105-110-125-135-145<br />A2- 4 - 4-4-4-4 Is it normal that I found these easy?? Should I have added weight?<br /><br />Sets<br />1) 1:50 20UB CTB (yay!) 40 UB S<br />2) 2:00 20UB (yay!) 30/10 S<br />3) 1:57 20 UB chins (suddenly Pooped!) 25/10/10 <br />4) 1:55 20 UB chins 20/10/10<br />5) 1:55 20 BK Chins some butterfly, some reg, some CTB. 10/10/10/10 Squats.<br /><br />Finis.<br /><br />Off to Maine USA for an extra long weekend of beach and relaxation...much needed rest and muscle repair :)<br />Posting on Tuesday!Alexhttps://www.blogger.com/profile/05837433700044319493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-59183306472829126582010-07-15T19:48:23.582-06:002010-07-15T19:48:23.582-06:00A1. 275,295,315,335,350
A2. 15x3,25x3,35x2,35x2,35...A1. 275,295,315,335,350<br />A2. 15x3,25x3,35x2,35x2,35x2<br /><br />I don't know if it's a flexibility thing or not, but I really have trouble hitting my chest to the bar unless there's a pretty good kip involved....<br /><br />C2B: ub,16/singles,14/singles,13/singles,14/singles<br />Squats: all brokendhhttps://www.blogger.com/profile/13311222760365044246noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91367175721875531252010-07-15T19:38:03.167-06:002010-07-15T19:38:03.167-06:00Nathan H... Sounds like we are going the same rout...Nathan H... Sounds like we are going the same route with the oly lifting! Sweet!<br /><br />After talking with james and Chad, I came to the realization that CF comps were not fun for me anymore. I was training and competing because that's what other people expected me to do with my skills rather than doing it for the love of it. I lost my passion and drive from training. It was hard for me to come to that realization because I was very emotionally attached to the feelings and love I once had for the sport when I first started. James simply told me to go back and start with what I love and there is nothing like the positive thoughts and passion I have for the clean & jerk and snatch. <br />I've finally decided to post things because I'm hoping that no one else has to go through the same path as I did. If you don't love it, don't do it because others expect you to.<br />I still browse the blog and post my training on my own blog if anyone is interested. <br />Good luck to all games competitors this weekend!! And all those of you who are training for next year!!Katrina Burtonhttps://www.blogger.com/profile/00379411336480309323noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-56887632843535580142010-07-15T18:52:16.812-06:002010-07-15T18:52:16.812-06:002011
A1. 275/305/315/325/335. pace was tuff and...2011<br /><br />A1. 275/305/315/325/335. pace was tuff and my legs and back sore from yesterdays wod.<br /><br />Brother in law wanted to give a different wod a try today so I went for it. 20-225 lbs. back squats/40 toes to bar/60 2 pood KB swings for time. Everything hurts grip and legs went in a hurry. My time was terrible a 9:19. Stopped after that need a break badk.jonesnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3025985041443400852010-07-15T18:39:21.388-06:002010-07-15T18:39:21.388-06:0031m/6'1"/198
A1. 185/205/225/245/255
A2...31m/6'1"/198<br /><br />A1. 185/205/225/245/255<br />A2. 10kg/14kg/35#/24kgx3(COVP)/35#<br /><br />+<br /><br />metcon times per round:<br />1:15<br />1:52<br />2:39<br />2:45<br />2:30<br /><br />First round UB for CTB, all other round broken b/t 10-15. I'm not good yet but they are definitely coming along so I'm happy. I'll get there!<br /><br />All air squats UB, tried to go as fast as I could. Forgot how much these things can wear you out.Chad Waldinghttps://www.blogger.com/profile/07462482602468432622noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-78320315393820001942010-07-15T18:23:12.074-06:002010-07-15T18:23:12.074-06:00A1. 180, 185, 190, 195, 205* easy
A2. BW(3), 5#(3)...A1. 180, 185, 190, 195, 205* easy<br />A2. BW(3), 5#(3), 10#(3), 15(2), 15(2)<br /><br />Metcon - amrap C2B<br />12, 12, 8, 10, 10<br />squats all UB<br />working time = 8.50Melisa Chttps://www.blogger.com/profile/13552480701773023981noreply@blogger.com