tag:blogger.com,1999:blog-955910955820173624.post6252468418005883035..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: day 7/45OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger100125tag:blogger.com,1999:blog-955910955820173624.post-14997552698041135642009-10-07T19:39:06.715-06:002009-10-07T19:39:06.715-06:00evening of 10/6/09
Use an ATS 1400 Air rower (no ...evening of 10/6/09<br /><br />Use an ATS 1400 Air rower (no damper setting, rowed to 0.2<br />Part 1: 38/38/38/38/37/37Pfeifdoghttps://www.blogger.com/profile/09118662805163350208noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-49577265414796287702009-10-07T19:33:36.982-06:002009-10-07T19:33:36.982-06:00morning of 10/7/09
A1. 115lbs
B1. OHS @ 115lbs - 1...morning of 10/7/09<br />A1. 115lbs<br />B1. OHS @ 115lbs - 15, 18, 17<br />B2. 10/8/2,15/5,14/6<br /><br />shoulders felt like they were the limiting factor in OHS.<br /><br />Post Wod 30g isopure whey and an applePfeifdoghttps://www.blogger.com/profile/09118662805163350208noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50338561245517110892009-10-07T14:29:53.429-06:002009-10-07T14:29:53.429-06:00A. Did 21kg 60% of 1rep snatch
B1. 33,30,23
B.2 20...A. Did 21kg 60% of 1rep snatch<br />B1. 33,30,23<br />B.2 20/10.10/ 10.10Jordannoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39954363491777357332009-10-07T12:48:04.060-06:002009-10-07T12:48:04.060-06:0060% of 1RM=91.7# used 91.5#
A. Dropped snatch on 2...60% of 1RM=91.7# used 91.5#<br />A. Dropped snatch on 2 set and redid right away. I was a bit to loose overhead for the first 3 sets and then got the shouldes engaged.<br />B1. 35, 30, 27<br />B2. I had a hard time with these.<br />13,3,4/13,4,3/7,5,5,3.<br />Done on Oct. 7/09.<br />I will do WOD 3 later today.rwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70559218144186618132009-10-07T09:49:35.926-06:002009-10-07T09:49:35.926-06:00OOppps. Clearly I cannot snatch 60 kg. Correct wei...OOppps. Clearly I cannot snatch 60 kg. Correct weight: 30kgErik Luberhttps://www.blogger.com/profile/05152822270936636372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-40525435411554551872009-10-07T08:24:14.592-06:002009-10-07T08:24:14.592-06:00Part 1:
Sub 30 reps of 95lb SDHP:
0:46
0:45
0:44...Part 1:<br /><br />Sub 30 reps of 95lb SDHP:<br /><br />0:46<br />0:45<br />0:44<br />0:43<br />0:49<br />1:10<br /><br />Part 2:<br /><br />Used 65% of 1RM<br /><br />A: Unbroken, no misses. Felt strong.<br /><br />B1: 30, 25, 25<br />B2: Unbroken all three sets<br /><br />Think I had (maybe) 5 more reps on each round of OHS. Not able to drop the weight here though.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42222037861697119322009-10-07T08:19:22.792-06:002009-10-07T08:19:22.792-06:00Part 1
Damper at 4
57/60/61/62/63/62
Part 2
As Rx...Part 1<br />Damper at 4<br />57/60/61/62/63/62<br /><br />Part 2<br />As Rx'd<br />Hang High Snatch felt good. Somewhere in the middle of my full snatch is messed up though. Need more practice.Kyle Fhttps://www.blogger.com/profile/02434860891968753527noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-16496956885288853812009-10-07T08:06:07.355-06:002009-10-07T08:06:07.355-06:00Part 2 (7:00 AM Oct 7)
A. 83# - Felt good (no drop...Part 2 (7:00 AM Oct 7)<br />A. 83# - Felt good (no drops)<br />B1. 83# - 32,32,29<br />B2. 20,20,20 Straight ThroughJefffhttps://www.blogger.com/profile/08272116858048309074noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-82141570546202564672009-10-07T06:21:02.647-06:002009-10-07T06:21:02.647-06:00091006
A1. 115lbs
B1. OHS @ 115lbs - 18, 19, 11
B2...091006<br />A1. 115lbs<br />B1. OHS @ 115lbs - 18, 19, 11<br />B2. 20 CTB chin ups x 3; all broken<br />C1. Row 300m, rest 3 minutes, repeat 6 times (avg 1:29.4/500m for all intervals). Had to combine the workouts due to scheduling.Unknownhttps://www.blogger.com/profile/07754006308474665783noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-86653526154708200822009-10-07T06:03:47.640-06:002009-10-07T06:03:47.640-06:00Part 2
did it this morning as per my mental lapse ...Part 2<br />did it this morning as per my mental lapse noted earlier. Very cold this morning in the garage and anything metal hurt. We used a shop light as our sole source of heat.<br /><br />A: 115 no missed reps<br />did not hold on as bar was frozen and killer on hands<br /><br />B1: 26/23/21<br />B2: 15,5/20/20<br />Shoulder failure on OHS, right shoulder started to drop in my sets so I might not pushed that last 5-10% For fear of injury, went till I couldn't hold the shoulder stable. and should have gotten first set of pullups unbroken bu felt like my hand was tearing as pullup bar was frozen, after that I was shamed into doing unbroken.Pfeifalifehttps://www.blogger.com/profile/05251933647751717680noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-43336635714679405552009-10-06T22:35:48.892-06:002009-10-06T22:35:48.892-06:00Had to do this after a long intramural volleyball ...Had to do this after a long intramural volleyball match and only had about 20 minutes for the whole thing before the gym closed. Almost made it though.<br /><br />Part 2<br />A. 90 lbs. Really focused on finishing by pulling myself under, which is what seemed to make the difference in finishing in a full squat versus having to drop a few inches to get there after the catch.<br /><br />(rest long enough to tape hands)<br /><br />B1 OHS 90 lbs x 14 (lost balance), x 25<br /><br />(no rest)<br /><br />B2 C2B chins: 20, 20 (both sets fractioned)<br /><br />gym closed before I could finish 3rd set. : ( <br /><br />PWOD fuel: 1 cup 1% milk, 1.5 scoops whey, 6 strawberries. I always forget to include this part but this is always what I have after a wod, + some extra carbs PRN.depaulhttps://www.blogger.com/profile/14157266790160385039noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-45523077317837091422009-10-06T22:17:05.184-06:002009-10-06T22:17:05.184-06:00part 2
A. 115lb - no failed reps
B1 OHS- 115lb
...part 2 <br />A. 115lb - no failed reps<br /><br />B1 OHS- 115lb<br />30/ 24/ 23<br />B2 Pullups- 20lb vest/ strict underhand/ kippiing underhand<br />20/ 16-2-2/ 16-2-2<br /><br />PWOD fuel- banana, dried apricots, 2 scoops wheyjoey warrenhttps://www.blogger.com/profile/18181329717792038297noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-27432064057012618752009-10-06T21:43:38.386-06:002009-10-06T21:43:38.386-06:00part 1.
1. 58.8, 2. 58.1, 3. 58.6, 4. 58.8, 5. 58....part 1.<br />1. 58.8, 2. 58.1, 3. 58.6, 4. 58.8, 5. 58.5, 6. 59.4<br />Part 2.<br />a. all done as prescribed with 85 lbs.<br />b1. 1. 20 reps, 2. 20 reps, 3. 20 reps<br />B2. 1. 20, 2. 20, 3. 13-7Todd Dyerhttps://www.blogger.com/profile/11112421385502118258noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-38422507162602771482009-10-06T21:31:32.099-06:002009-10-06T21:31:32.099-06:00rrr
49 / 49 / 53 / 52 / 53 / 53
10min rest
A- 11...rrr<br />49 / 49 / 53 / 52 / 53 / 53<br /><br />10min rest<br /><br />A- 115... felt gd 2 practice the squat snatch... started 2 get used 2 catching the weight lower in the hole... got quicker and easier each set...<br /><br />10min rest<br /><br />B1- 30 / 25 / 24<br />B2- unbroken / unbroken / unbroken <br /><br />long day in the OR 2day... sorry coach as I had 2 do the WOD back 2 back... contrary 2 ur rx...<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-2152246523507567702009-10-06T21:22:24.697-06:002009-10-06T21:22:24.697-06:00Snatch Complex: 60 kg
This was awesome! Snatch te...Snatch Complex: 60 kg<br /><br />This was awesome! Snatch technique got 100% better, first ever real full squat snatches. Felt great. Got a nice tear on inside of finger. Tried one pull up and opened it up a lot, decided to call it quits there.Erik Luberhttps://www.blogger.com/profile/05152822270936636372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-60225377156319141812009-10-06T20:56:14.932-06:002009-10-06T20:56:14.932-06:00Part:1 7:00am
Rows:
1:00/1:01/1:01/1:02/1:02/1:01...Part:1 7:00am <br />Rows:<br />1:00/1:01/1:01/1:02/1:02/1:01<br /><br />Part:2 8:00pm<br />A. Snatch 85lb felt good<br />B. OHS 85lb <br />27/23/22<br />B.2 20/20/20 unbrokenAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-23102102605617532672009-10-06T20:53:31.219-06:002009-10-06T20:53:31.219-06:00a1)85 as rxwd
b1)33/22/ hip and back pain did not ...a1)85 as rxwd<br />b1)33/22/ hip and back pain did not do 3rd set<br />b2)all unbrokenKSChttps://www.blogger.com/profile/07743340823591687024noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73585479928245823372009-10-06T20:46:19.609-06:002009-10-06T20:46:19.609-06:00Part 2...
85# Snatch mash up felt good, focused on...Part 2...<br />85# Snatch mash up felt good, focused on staying back.<br /><br />OHS 85#<br />35, 20, 17<br /><br />C2B Pull ups<br />few actually C2B<br />10/7/3<br />10/5/5<br />10/5/3/2<br /><br />have a great night!Marcus Allenhttp://www.board.crossfit.com/showthread.php?t=34560&highlight=marcusnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-9441119727265750462009-10-06T20:45:36.625-06:002009-10-06T20:45:36.625-06:006 1/2 hours after part 1. Definitely glad I waited...6 1/2 hours after part 1. Definitely glad I waited the extra couple of hours; I felt part 1 for several hours afterward.<br /><br />A. 65#, no misses<br />B1. 15, 16, 20<br />B2. 20, 20, 20*<br /><br />Snatch and OHS have been limited by shoulder mobility for me, but it's starting to come along.<br /><br />*Fabricating a new pull-up system, so using temporary set-up for a while. It's a bar in slings, so it swings like a trapeze and the bar rotates. I can't kip well on it, so these were CTB jumpers with the bar at the base of my palms with both arms extended.<br /><br />This was a great day of training. I'm looking forward to tomorrow.<br /><br />Thanks, James!Doug Zirklehttps://www.blogger.com/profile/07683724310357415417noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-75445889920827511302009-10-06T20:45:27.344-06:002009-10-06T20:45:27.344-06:00Part 2
Snatch weight 95#
A: Missed 1 on the 7th...Part 2 <br /><br />Snatch weight 95#<br /><br />A: Missed 1 on the 7th. Felt pretty solid throughout.<br /><br />B1 @ 95# - 20 - 16 - 23<br /><br />B2 15-5<br /> 9-14-18-20<br /> 10-15-18-20<br /><br />Yip Shout out to Chris at CF Lions North Van! Amazing box, it huge and tons of equipment!Surrey Sterlinghttps://www.blogger.com/profile/07027208947440311960noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-25841802280776596152009-10-06T20:44:49.226-06:002009-10-06T20:44:49.226-06:00PM: 8.5 hrs later
used 115lbs.
A. straight thru;...PM: 8.5 hrs later<br /><br />used 115lbs.<br /><br />A. straight thru; got forward on rounds 4,5, improved on 5-10.<br /><br />B1: 30,21,23<br />B2: +10lb vest 20, 17/3, 12/5/3<br /><br />pwo: 4 scoops refuelChris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31841188984541116452009-10-06T20:34:09.746-06:002009-10-06T20:34:09.746-06:00RogerC
part 1: 1:01, :55, :57, 1:00, 1:00, 59RogerC<br />part 1: 1:01, :55, :57, 1:00, 1:00, 59Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-36640814321098960472009-10-06T20:25:35.177-06:002009-10-06T20:25:35.177-06:00Despite injuring my lower back yesterday, it felt ...Despite injuring my lower back yesterday, it felt much better today so I decided to give the row workout a go.<br /><br />RRR:<br />58<br />57<br />54<br />56<br />58<br />55<br /><br />Surprisingly, back felt pretty good. Only about 90% effort...so left some in the tank. Post WOD, did a 3 mile bike sprint.Brian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20431336714739732022009-10-06T20:24:22.619-06:002009-10-06T20:24:22.619-06:00first day with the big dawgs
Row
1.16, 1.12, 1.12,...first day with the big dawgs<br />Row<br />1.16, 1.12, 1.12, 1.11, 1.11, 1.10<br />(I guess I was not really giving 100 % effort after looking at the others scores wow)<br />-snatch 55lbs all reps were pretty clean for 10 minutes of work<br />-ohs 55 lbs 20, 30, 35 (probably could have gone a bit heavier unsure of 1 rep max)<br />-c2b all broken singles for c2b if only chin over bar I can rep out more but still working on it.crossfitmamaof4noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-37996274938472310772009-10-06T20:12:16.017-06:002009-10-06T20:12:16.017-06:00Part II
A. 60% was 92#
No problems, no drops, gre...Part II<br /><br />A. 60% was 92#<br />No problems, no drops, great technique exercise. Definitely going to use this to work on my form. <br /><br />B1. 92#<br />12 / 24/ 30<br />*Brain fart in first round and dropped it. Pissed off about that one and last two felt WAY better. <br />B2. got through 20 but broken mostly in 5's. getting better and limited by grip.EvanJhttps://www.blogger.com/profile/02699806767365121542noreply@blogger.com