tag:blogger.com,1999:blog-955910955820173624.post649486764952845927..comments2024-03-17T14:57:41.754-06:00Comments on optimum performance training: Monday, Aug 16, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger86125tag:blogger.com,1999:blog-955910955820173624.post-43695169304500825732010-08-18T14:24:24.763-06:002010-08-18T14:24:24.763-06:00Aug 14 wod (first WOD back after vacation.)
A. Sq...Aug 14 wod (first WOD back after vacation.)<br /><br />A. Squat Snatch - 5,5,5,5,5; rest 3 min<br />B. 1-10 HSPU Ladder for time<br />C. 10 sets of 30 unbroken double unders for time<br /><br />RESULTS:<br />A. 135, 145, 150, 155, 160<br />B. 11:10<br />C. 10:21<br /><br />Notes: Controlled weight on snatches instead of dropping from top like usual. Made 1-2secs btwn reps possible. Feel like I had 165-170# if I was attempting 5rm. HSPU unbroken with no failures. This was my goal vs. time. HSPU are a weakness. Multiple fails on DU's, suprising.Brian Gregoryhttps://www.blogger.com/profile/01649676338544440547noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-51201470550656137822010-08-17T19:17:15.956-06:002010-08-17T19:17:15.956-06:00A.85
B.5 sets
C:9:40 - too short
A. Shoulders tot...A.85<br />B.5 sets<br />C:9:40 - too short<br /><br />A. Shoulders totally smoked!<br />B. Lats totally smoked<br />C. Smoked going into the run and yeah - the run was a little too short because the satellite running maps are a little vague, especially when I'm converting Kilometers to Miles.<br /> - I was surprised this hurt so muchEric Cadyhttps://www.blogger.com/profile/00606458309242529002noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10394059208168153172010-08-17T19:09:11.635-06:002010-08-17T19:09:11.635-06:00SCALED Used 30# DB's
A: 23,18,15,15,11
B: 4
...SCALED Used 30# DB's<br /><br />A: 23,18,15,15,11<br /><br />B: 4<br /><br />C: 14:28<br /><br />Just smoked.Surrey Sterlingnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12980310789308786852010-08-17T12:01:08.767-06:002010-08-17T12:01:08.767-06:00A. used 25dbs
B. used thin blue band so i could ac...A. used 25dbs<br />B. used thin blue band so i could actually get through some sets. <br />C. cut in half b/c i wasnt feeling well. i love running so i know it wasnt me. im running off 3hrs of sleep and lower back was cramin up from traveling all day. funny how you hurt from sitting all day!<br /><br />total<br />(113+3+7:03) <br /><br />i can normally hold a 7min mile pace so id say i would hit about 14somethinishJen Osborn @CFNhttps://www.blogger.com/profile/12104783521177894366noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-74634001294442877422010-08-17T09:57:57.419-06:002010-08-17T09:57:57.419-06:00Monday's WOD done Tues 7AM @ OPT
A. 26/25/20/1...Monday's WOD done Tues 7AM @ OPT<br />A. 26/25/20/16/20 = 107<br />B. 4 sets (kip still hasn't returned from rest)<br />C. 13:38 from top of OPT trench<br /><br />BW 178# (down 5# from the games)Granthttps://www.blogger.com/profile/06879596201860513087noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91485321032011937792010-08-17T09:56:54.777-06:002010-08-17T09:56:54.777-06:00A. 108
b. 4 complete sets, broke once at 12
C. 12:...A. 108<br />b. 4 complete sets, broke once at 12<br />C. 12:14 , quads cramping really bad on last half. I havent cramped up like this in a while. dont know whyArjuna Smithnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-32925412302640094812010-08-17T08:29:54.953-06:002010-08-17T08:29:54.953-06:00Oops, 4th set of db push press should read 17Oops, 4th set of db push press should read 17Coach Cummingshttps://www.blogger.com/profile/06273199293682159414noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47064123357413811482010-08-17T08:28:44.244-06:002010-08-17T08:28:44.244-06:00111 + 3 + 13:35
A. 30, 28, 20, 27, 16
B. Had to j...111 + 3 + 13:35<br /><br />A. 30, 28, 20, 27, 16<br />B. Had to jog about 600m to get to pull-up station which cost me about 1:30 of time, bar was somewhat damp due to it being 6:30am.<br />C. First distance run in a while, felt O.K.Coach Cummingshttps://www.blogger.com/profile/06273199293682159414noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-727313542619603992010-08-17T08:05:51.453-06:002010-08-17T08:05:51.453-06:00oh and used 25# for ppoh and used 25# for ppAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66231554102526899642010-08-17T08:04:51.190-06:002010-08-17T08:04:51.190-06:00F/30/130/5'4"
69+3+DNF (major cramping a...F/30/130/5'4"<br /><br />69+3+DNF (major cramping and felt like someone was ripping my left trap off of my body..ouch!) So, I rode the Air Dyne for 2.5K, not for timeAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-53705939358146091222010-08-17T06:48:06.688-06:002010-08-17T06:48:06.688-06:00Wednesday august 11th wod
pistols 31
Chins ups 2 ...Wednesday august 11th wod<br /><br />pistols 31<br />Chins ups 2 unbroken. failed after second set could not get past 5 unbroken.<br /><br />Box jumps, bigest box was only 30" so used that time 7:17<br /><br />31 + 2 +7:17Meldrumhttps://www.blogger.com/profile/14017405943216260293noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73286430026495994412010-08-17T06:46:03.333-06:002010-08-17T06:46:03.333-06:00short track workout for a bit extra running.
400m...short track workout for a bit extra running.<br /><br />400m run @ 90% = 67s<br />rest 90 sec<br />400m run @ 90% = 70s<br />rest 90 sec<br />200m run @ 80% = 35s<br />rest 45 sec<br />200m run @ 80%= 36sPTShttps://www.blogger.com/profile/09603761668526809636noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18398036162707302072010-08-17T04:25:57.683-06:002010-08-17T04:25:57.683-06:00121+4+12:42121+4+12:42Lucashttps://www.blogger.com/profile/11913645676015175544noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-24233100249697300892010-08-17T00:24:12.380-06:002010-08-17T00:24:12.380-06:00Had no time Saturday to work out, so made up the 2...Had no time Saturday to work out, so made up the 2 1K runs yesterday (I run 2 days behind). Actually it was 1.1K.<br />3:57, 4 minutes rest, 4:27.<br />Today, made up Saturday's WOD.<br />Squat snatch 5-5-5-5-5<br />95, 105, 115, 125, 135x1<br />HSPU ladder 1-10 for time<br />1-2-3-4-5-6-6+1-5+3-4+4+1-2+2+2+2+2<br />13:00<br />10x30 unbroken DUs for time<br />9:54<br />Thanks to profound jackassery on the nutritional front this weekend, I just didn't have it today, or yesterday for that matter. Snatches just felt slow and weak. It was abundantly clear after round 6 that the HSPUs would NOT be completed unbroken. Lone bright spot was the DUs. Time was slow, but only missed once. Thank God for tomorrow.John@CFWCnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-584221015909990912010-08-16T23:23:03.556-06:002010-08-16T23:23:03.556-06:00Today was a pretty easy day. Light weights and low...Today was a pretty easy day. Light weights and lowered the Rxd volume with some subs. <br /><br />in lbs. <br />Sn: 205/1 x 3, 185/2 x 2<br />CJ: 255/1 x 2, 225/2<br />BS: 370/1, 335/2<br /><br /><br />3 round of: <br />AMRAP pushpress @ 95 in 30 seconds<br />rest 30 seconds<br />________________________<br />rest 30 seconds<br />________________________<br />AMRAP 15 CTB pullup sets in 5 min<br />________________________<br />rest 30 seconds<br />________________________<br />AMRAP Doubleunders in 5 min<br /><br />PP: 27, 27, 25 <br />CTB: 15, 15, 14 (grip was bad) <br />Doubleunders: 253Nathan H.https://www.blogger.com/profile/16910326170713046491noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-89294106865675667012010-08-16T23:13:02.503-06:002010-08-16T23:13:02.503-06:00A: 106 (done with two weight plates! Not a good lo...A: 106 (done with two weight plates! Not a good look)<br /><br />B: 5 - smoking in lats<br /><br />C: 12:12. same as Martin, took a km before I felt like I could move my arms again. Was going for sub 12, but lost focus on the last 500m!<br /><br />SorenSorenhttp://www.efmnutrition.com.aunoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20150447881163209482010-08-16T22:39:53.798-06:002010-08-16T22:39:53.798-06:00subbed 30# db push press
106 + 4rds + xxx
Ran the...subbed 30# db push press<br />106 + 4rds + xxx<br /><br />Ran the 3K but my timer malfunctioned. :(Ben Priestleyhttps://www.blogger.com/profile/00146781835125146871noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-19663947281933928822010-08-16T22:12:49.975-06:002010-08-16T22:12:49.975-06:00Training
A.Strict Press (21,15,11,10,11)
B.5 comp...Training<br /><br />A.Strict Press (21,15,11,10,11)<br />B.5 completed<br />C.18:52 (3862m or 2.4miles)<br /><br />A: Wanted strict focus on shoulders <br /><br />B: 2 failed attempts on c2b<br /><br />C: Thought I had mapped my run correctly before start. Obviously I didn't. Nothing in the legs left after these 3 days.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17009740447124199802010-08-16T21:58:31.751-06:002010-08-16T21:58:31.751-06:00Yesterday's WOD
6 rds 3 MU
subbed 180 m run (...Yesterday's WOD<br /><br />6 rds 3 MU<br />subbed 180 m run ( no bike or row)<br /><br />PC/SC felt great, very strong. <br />MU hurt time but went well and the run I just got through.matthttps://www.blogger.com/profile/14420193051995813262noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54463510945837274492010-08-16T21:15:25.026-06:002010-08-16T21:15:25.026-06:00A) 21, 20, 15, 14, 13
B) only 1 set unbroken, rest...A) 21, 20, 15, 14, 13<br />B) only 1 set unbroken, rest were in 7-10 range<br />C) 15:43 :)had cramps pretty much the whole time. Had 3 grams of creatine pre-workout. Electrolyte issue?Patrick "Phatty" Vuonghttps://www.blogger.com/profile/05872312559732207863noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-78835968118803723782010-08-16T21:03:19.609-06:002010-08-16T21:03:19.609-06:00Yesterday's WOD Sunday August 15th
5rounds + ...Yesterday's WOD Sunday August 15th<br /><br />5rounds + 2PC + 2SC + 3MU.<br /><br />Felt pretty bad throughout this - has to be from horrible eating.Dustinhttps://www.blogger.com/profile/10516474301722892267noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5706730038110961072010-08-16T21:02:45.746-06:002010-08-16T21:02:45.746-06:00by the time I got 2 the gym I had <15min...
5...by the time I got 2 the gym I had <15min... <br /><br />5 RFT<br />2 pc 185<br />2 sc 185<br />7 mu<br />200m run<br /><br />~13:21<br /><br />20min rest<br /><br />3mi run<br />19:55<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39416512843454476562010-08-16T20:25:54.241-06:002010-08-16T20:25:54.241-06:00119+2+12:59
Notes: 26, 26, 23, 23, 21 on A. Grip d...119+2+12:59<br />Notes: 26, 26, 23, 23, 21 on A. Grip disappeared after first 2 on B then couldn't string more than 9 together. Felt sluggish from the start of the run and didn't get any better as it went.Eric Montgomeryhttps://www.blogger.com/profile/12978141190569982474noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-90130788128072388912010-08-16T20:01:23.483-06:002010-08-16T20:01:23.483-06:00I fell a day behind so did Sunday and todays WOD&#...I fell a day behind so did Sunday and todays WOD's back to back. <br /><br />Sunday's WOD-<br />5 rounds +2PC/2SC<br />muscle ups were the limiting factor on this, the first two rounds were UB and then did 4/3 for the remaining sets. No airdyne so did 200m run instead.<br /><br />Today's WOD-<br />70reps (40lb dumb bells)/4 sets UB/ran for 20min with my dog at about 70%. At this point I was feeling WOD #1 and running out of gas.Marshallhttps://www.blogger.com/profile/12963861930336453621noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-77665417926799681202010-08-16T19:40:33.296-06:002010-08-16T19:40:33.296-06:00just google.mapped my run, it was closer to 3200m
...just google.mapped my run, it was closer to 3200m<br />thank god, I thought it took a long time, still not great thoughjoey warrenhttps://www.blogger.com/profile/18181329717792038297noreply@blogger.com