tag:blogger.com,1999:blog-955910955820173624.post6634183266420104308..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: sat, nov 20, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-955910955820173624.post-62903209808879532432010-11-24T06:37:52.285-07:002010-11-24T06:37:52.285-07:00i did part 2 on monday and never had the chance to...i did part 2 on monday and never had the chance to post<br /><br />push jerk - set 1 UB, 2&3 (5,3,2,2)<br />thrusters - all UB<br />3 set - 5:45<br /><br />this was tough!! been fighting to get more than 5hr of sleep, had to break the workout up a little.Christahttps://www.blogger.com/profile/05753546488995797301noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-82965543506240772762010-11-22T19:22:47.097-07:002010-11-22T19:22:47.097-07:00A. PJ: 135/135/135
Row: HR: 144/180/192
B. 75/75/...A. PJ: 135/135/135<br />Row: HR: 144/180/192<br /><br />B. 75/75/75 (bum ass wrist...)<br />Row: HR: 180/198/192Pastey Russianhttps://www.blogger.com/profile/07095436612250916948noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-75478366978662548392010-11-21T17:37:26.887-07:002010-11-21T17:37:26.887-07:00A. 200#
B. 155,165,170,185,200
C. 72# all unbroken...A. 200#<br />B. 155,165,170,185,200<br />C. 72# all unbroken<br />D. All unbroken<br /><br />Part 2 (6 hrs. later)<br />HR- 148,158,160<br />All jerks unbroken<br /><br />HR-160,164,175<br />All thrusters unbroken<br />All rows over 400m<br /><br />KTE broken on last two setsAaron Bettsnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20988668678246529192010-11-20T22:26:46.853-07:002010-11-20T22:26:46.853-07:00A.M. 8a.m
A: 225#*10
B: 185#185,195,200,205
C: ...A.M. 8a.m<br /><br />A: 225#*10<br />B: 185#185,195,200,205<br />C: 2pood * 3<br />D: completed<br /><br />Called in early to work today. 10hrs of dealing with bat shit crazies because of the full moon.<br /><br />9:45p.m<br /><br />A:<br />Push Jerk - unbroken*3<br />Airdyne - kept at 80rpm and came out to 22cals*3 on my airdyne<br /><br />B:<br />Thrusters- unbroken*3<br />Rows- 423m,408,403<br /><br />C:<br />Squats - fast and unbroken<br />KtE's -unbroken,broke,broke<br /><br />Didn't have heart rate monitor and completely slipped my mind to do it manually. <br /><br />Finally was able to develop the front rack on my thrusters by keeping my elbows high. Made life so much easier.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73635688307424374482010-11-20T22:12:48.797-07:002010-11-20T22:12:48.797-07:00A. 225
B. 185, 295, 205, 215, 225
C. 85 lb DB
D. a...A. 225<br />B. 185, 295, 205, 215, 225<br />C. 85 lb DB<br />D. all unbroken, sub'd row = avg 415 meters sorry no hr monitorAnthony Skvarkahttps://www.blogger.com/profile/13187327621009920522noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-14347647925945269002010-11-20T22:02:07.225-07:002010-11-20T22:02:07.225-07:00Part.1
A. 205#
B. 165, 175, 185, 195, 2/205
C. 2 p...Part.1<br />A. 205#<br />B. 165, 175, 185, 195, 2/205<br />C. 2 pood /15 x 3<br />D. Subbed weighted Back Ext. no GHD<br /> 10#,15, 20 x 12<br /><br />Part.2<br /><br />PJ. all UB<br />Subbed Spin bike with difficult resistance no airdyne AVG HR.143<br />+<br />Thrusters. all UB<br />Row. 430m, 401m, 402m.<br />AVG HR.165<br />+<br />Squats felt good<br />KTE. UB, UB, Broken<br />forgot first :20sec rest<br />4:20 total timeAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47318541447432711752010-11-20T20:38:14.362-07:002010-11-20T20:38:14.362-07:00Part 1
A. 255
B. 185, 195, 205, 215, 225(2)
C. 89,...Part 1<br />A. 255<br />B. 185, 195, 205, 215, 225(2)<br />C. 89,89, 100 (10 overhead,5 above forehead, all of them threw me around like a lttlte bitch)<br />D. All complete 1st set unbroken, last 2 used hands a bit to assist<br /><br />Part 2 (2hr later)<br /><br />A. All unbroken forget cals on,airdyne<br />B. All unbroken and averaged about 408m per rnd<br />C. Complete. Squats felt fast. Kte were tough last set.Arjuna @ Calibrated Training Systemshttps://www.blogger.com/profile/03333632971511263478noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44475805314285085912010-11-20T19:30:39.400-07:002010-11-20T19:30:39.400-07:00I've been doing OPT going on two weeks now. T...I've been doing OPT going on two weeks now. This is my first blog. Here are my number for today's WOD:<br /><br />RX'ed all D/L's at 275lb<br />RX'ed all 5x3 sets of PC's @ 225,235,245,260,275<br />RX'ed all set unbroken of KB Swings at 70lb(biggest one i got)<br />RX'ed all GH Raises<br />Rested approx. 30 minutes b/c I couldn't workout later in the day.<br />1st WOD 8:17 RX'ed weight(had to row, no airdyne) 437/429/434<br />2nd WOD 8:46 RX'ed 429/420/425<br />3rd WOD 8:26 RX'ed<br /><br />Thanks!Justinnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-45568250210998334802010-11-20T19:10:11.792-07:002010-11-20T19:10:11.792-07:00PART 1
A. 225# all sets
B. 185, 185, 190, 200, 210...PART 1<br />A. 225# all sets<br />B. 185, 185, 190, 200, 210<br />C. 2pd<br />D. done<br /><br />PART 2<br />all unbroken except KTE 10/5/5, 10/5/5, 8/2/4/4Jayhttps://www.blogger.com/profile/00939649966907043568noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-2986095734163693682010-11-20T18:45:49.611-07:002010-11-20T18:45:49.611-07:00Thursday's training done on Friday, 11.19. Loa...Thursday's training done on Friday, 11.19. Loads: <br />OHS: 140<br />Weighted PU: 26, 31, 35, 40, 45, 50, 53, 58, 60.5, 63, 65.5.<br /><br />Today's training<br />Part 1<br />DL: 185 for all<br />PC: 155, 165, 170, 185, 185<br />KBS: 2 pood ubX3<br />GHR: UBX3<br /><br />Part 2<br />Heart rates immediately following PJ/airdyne: <br />1. 146<br />2. 158<br />3. 164<br /><br />Thrusters/C2<br />1. 150<br />2. 154<br />3. 158<br /><br />squats and k2e completed<br /><br />the heart rate was manually counted for 30 secs and X2 for total. The heart rate seemed to speed up from immediately after the set until about the 15 sec mark and it held for the next 15 secs before slowing down. Don't know if this is normal as I usually don't do much with my heart rate. <br /><br />Sorry, no total average for part 2, but the average for the minute after the sets was 155.Joel B.https://www.blogger.com/profile/05341500741573909557noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-75170120753216534992010-11-20T18:33:41.603-07:002010-11-20T18:33:41.603-07:00Part 1:
A. All sets @ 240#
B. 185#, 220#, 235#, 2...Part 1:<br /><br />A. All sets @ 240#<br />B. 185#, 220#, 235#, 250#, 260#(Failed on 2nd)<br />C. 75#, 80#, 90#<br />D. Complete<br /><br />Notes: Cleans felt Awesome today! 260# is my 1RM and got 250#x3(new 3rm) and almost a 2nd rep at 260#. Used DB's for KB swings cause my school doesn't have KB's.Angelo Foscohttps://www.blogger.com/profile/13330528413978291768noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-40899151671887290472010-11-20T18:29:03.802-07:002010-11-20T18:29:03.802-07:00First opt workout since tweaking my wrist on a pr ...First opt workout since tweaking my wrist on a pr clean attempt 2 weeks ago:<br /><br />Part 1:<br />A:245<br />B:135(keeping it nice and light for my wrist)<br />C: 70# db <br />D: complete (last 2 sets with 25# plate)<br /><br />Part 2:<br />Jerks- little uncoordinated in 3rd set.<br />Subbed burpees- 28, 24,19<br />Avg HR - 158<br /><br />Thrusters - wrist feltstrong. unbroken<br />Row-430m, 413m, 433m<br /><br />Working time- 5:02 @ 135#<br />My memory tried to kill me... I thought the squats were weighted.jerfnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-65957415463758999842010-11-20T18:10:08.283-07:002010-11-20T18:10:08.283-07:00A: 235#
B: subbed clean pull, can't rack bar @...A: 235#<br />B: subbed clean pull, can't rack bar @155,170,190,205,215<br />C: @65,75,85#<br />D: set 1 @BW, 2@10#, 3@35#<br /><br />No part two today. Semi week off as I'm back home for vacation.NWhttps://www.blogger.com/profile/12712936159050124471noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-57690085892407143542010-11-20T18:06:22.487-07:002010-11-20T18:06:22.487-07:0026/m/145
Part 1
A: 190
B: 145/155/165/175/185x1(...26/m/145<br /><br />Part 1<br /><br />A: 190<br />B: 145/155/165/175/185x1(second pull was very slow)<br />C: 70x3<br />D: UB<br /><br />Part 2<br /><br />A: Airdyne Cals: 46/46/40(I think these are cals my airdyne is from the 70s and it doesn't say)<br /><br />B: Row Meters: 398/389/395<br /><br />C: Got a horrible cramp in my abs on second set of K2E. Everything was UB up to that point.derbnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-8357639616743784592010-11-20T17:36:20.567-07:002010-11-20T17:36:20.567-07:00Part 1:
A. 205#
B. 185,195,210,220,225(1)
C. 2pd f...Part 1:<br />A. 205#<br />B. 185,195,210,220,225(1)<br />C. 2pd for all 3 sets<br />D. unbroken<br /><br />Part 2:<br /><br />Cals on Airdyne: 47,42,34<br />quads felt roasted from jerks<br /><br />Rowing distance, 416,416,417<br />thrusters felt good, even with heavier weight.<br /><br />Couplet: Abs were killing me but airsquats felt great.Sean LeFlochhttps://www.blogger.com/profile/00128339815820844036noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-11026004973343806332010-11-20T17:06:06.422-07:002010-11-20T17:06:06.422-07:00A. 107kg
B. (kg) 80, 85, 90, 92.2, 95 (last set sl...A. 107kg<br />B. (kg) 80, 85, 90, 92.2, 95 (last set sloppy)<br />C. 80lb DB<br />D. 12, 12, 7+4+1<br /><br />rest 3.5hrs<br /><br />jerks - didn't put bar down (quick break in front rack @10 in rnd2 and @9 in rnd 3)<br /><br />thrusters - didn't put bar down (quick break in front rack @ 8 in rnd 3)<br />no hr but metres rowed: 427, 393, 405<br /><br />knees to elbows ub rnd 1, by rnd 3 hands were destroyed, couldn't kip had to do 4 sets of 5<br /><br />happy w/ semi-unbroken jerk and thruster as going overhead is a big weakness for meMichael McCabehttps://www.blogger.com/profile/13921246074842672704noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13003394186947399932010-11-20T16:46:30.574-07:002010-11-20T16:46:30.574-07:00Part 1
A. 245
B. 165/195/195/205/205
C. 32kg x15 x...Part 1<br />A. 245<br />B. 165/195/195/205/205<br />C. 32kg x15 x 2 and 44kgx15x1 ub<br />D. done <br /><br />Part 2<br />Did 5 sets of:<br />Push Press x 12 @95#<br />Row 90 secs @ 80%<br />Averaged about 410 meters<br />resting 2 minutes between rounds.<br /><br />Notes: back after sort of taking a week off. The last rep of the 3 heavy single power cleans we did last Friday I tweaked my right knee pretty bad.<br /><br />Power cleans felt light and I didnt push it into making the last two sets hard. Knee feels good and Im glad to be getting back into the wods as RX'd.matt shannonhttp://crossfit-hr.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-60821269884059217422010-11-20T16:30:27.312-07:002010-11-20T16:30:27.312-07:00A. 235
B. 175,185,195,205,215(failed 3rd rep)
C. 1...A. 235<br />B. 175,185,195,205,215(failed 3rd rep)<br />C. 100(15), 88(15), 100(10)<br />D. Complete<br /><br />rest 3 hours<br /><br />Part 2: Subbed row for airdyne in first part. All rows were 411-467m. Push Jerks and thrusters unbroken.Pete @ CFNhttp://www.thrivechiropracticcenter.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-16225303419020491542010-11-20T16:27:00.923-07:002010-11-20T16:27:00.923-07:00Part 1
A. 275
B. 175/185/195/205/215
C. 2 pood ub
...Part 1<br />A. 275<br />B. 175/185/195/205/215<br />C. 2 pood ub<br />D. 25/35/45 ub<br /><br />Part 2<br />Subbed rows for Airdyne and cut K2E in half to save my hands from ripping again.<br /><br />Avg HR after PJ: 142<br />Avg HR after Thrusters: 160Brandonhttps://www.blogger.com/profile/07754202075084607020noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68540170220205002542010-11-20T16:15:43.342-07:002010-11-20T16:15:43.342-07:00Modified as I had to get frozen at the dentist tod...Modified as I had to get frozen at the dentist today so can't do double<br /><br />A. 90 kg for all sets<br />B. 70, 75, 80, 85, 90<br />C. with 20kg KB (heaviest I had available<br />D. done<br /><br />Added 3 rnds of 10 thrusters 95# and 90s of skipping, rest 2 minJon Sinclairhttps://www.blogger.com/profile/14247535168000846359noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-7239298563498684262010-11-20T15:37:48.356-07:002010-11-20T15:37:48.356-07:00A. 295 x 2, 10 sets
B. 225x3,3sets, 235x3, 240x3
C...A. 295 x 2, 10 sets<br />B. 225x3,3sets, 235x3, 240x3<br />C. 88lbs (40kg) x 15, 3 sets<br />D. 12x3 complete<br /><br />Rest 5 min<br /><br />Push jerks all UB, rowed instead of airdyne - approx 400m<br />+<br />Thrusters all UB, rowed approx 400m on all sets.<br /><br />Stopped after second couplet. Played hockey this morning and only had time for this now. Felt great though. Back felt solid on all deadlifts (finally).<br /><br />Tired now, but off to a Women of CF Kitchener calendar launch. Giddy up!Larsnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-56213709533928241642010-11-20T13:25:53.518-07:002010-11-20T13:25:53.518-07:00Day 3 on IF...did part 2 first today and did it su...Day 3 on IF...did part 2 first today and did it suck going on 16 hrs of no food.<br /><br />PJ: Unrboken and fast all sets<br />Subbed Row: 463m, 450m, 440m<br />Avg HR: 160<br /><br />Thrusters: UB and fast all sets<br />Subbed runs: 315m, 312m, 312m (Very rough distances, indoor track)<br />Avg HR: 168<br /><br />Squats + KTE = 3:22 excluding rest<br /><br />Notes: Forgot to rest between first set of squats and KTE..but UB. All squats UB, last 2 sets of KTE broken to 15+5 and 9+6+5Angelo Foscohttps://www.blogger.com/profile/13330528413978291768noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-21639038132070036382010-11-20T13:16:59.734-07:002010-11-20T13:16:59.734-07:00A: 100kg
B: 60-70-80-85-90kg
C: 32kg all ub
D: all...A: 100kg<br />B: 60-70-80-85-90kg<br />C: 32kg all ub<br />D: all ub<br /><br />Power cl felt heavy after dl and GH raises took the last out of my hammies:-)Benny Ahlstedthttps://www.blogger.com/profile/06826723325780918300noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-33502432629290139972010-11-20T13:16:22.569-07:002010-11-20T13:16:22.569-07:00Part 1:
DL @ 265 off projected dl.
Pc: 225, 235, 2...Part 1:<br />DL @ 265 off projected dl.<br />Pc: 225, 235, 245, 265, 275 (last rep full clean)<br />Kb swing: 2 pood x 20 unb x 3<br />Clean pull w shrug 325/10Nathan H.https://www.blogger.com/profile/16910326170713046491noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-2793851499063542432010-11-20T13:07:19.416-07:002010-11-20T13:07:19.416-07:00F/31/130
A. All at 130#
B. 95-105-110-115-120(fx2...F/31/130<br /><br />A. All at 130#<br />B. 95-105-110-115-120(fx2)<br />C. 40-53-60<br />D. All UBAnonymousnoreply@blogger.com