tag:blogger.com,1999:blog-955910955820173624.post798540607835826043..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: Sun, Apr 11th, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger80125tag:blogger.com,1999:blog-955910955820173624.post-41114250031872156262010-04-13T20:24:32.924-06:002010-04-13T20:24:32.924-06:00did the couplets on sunday and forgot to post: di...did the couplets on sunday and forgot to post: did not keep track of time, but went out way too fast on first round of row/chins and paid for it on the second; then got on track for last two<br />all chins unbroken, and all rows under 1:23<br /><br />did not make part 2 happen.Chris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-82848292528273875302010-04-13T19:37:17.019-06:002010-04-13T19:37:17.019-06:00Early May part 2;
Sub 8 x Run up 7 flights of sta...Early May part 2;<br /><br />Sub 8 x Run up 7 flights of stairs (32-34 seconds per run)Harihttps://www.blogger.com/profile/07426927485820525493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-9384871051537187482010-04-13T19:36:32.197-06:002010-04-13T19:36:32.197-06:00Late May
Part 1: (frustrated that my pull ups are ...Late May<br />Part 1: (frustrated that my pull ups are sucking lately) <br />Row/Pull Up<br />1) 3:18 (1:33) 10-6-2-2<br />2) 3:20 (1:38) 11-5-2-2<br />3) 3:52 (1:41) (8-3-2-2-3-2)<br />4) 3:58 (1:48) (10-3-2-1-2-2)<br /><br />Row/Burpee (the burpees were easy-ish- getting out of the rower took the most time)<br /><br />1) 2:50 (1:40)<br />2) 2:45 (1:41)<br />3) 2:43 (1:39)<br />4) 2:35 (1:38)<br /><br />Funny how they got faster as I went on with burpees<br /><br />Part 2-<br />I don't have more than one or two full hand stand push ups, so I had to use an ab-mat- but I totally burned out and could barely do one by the time 10 came around, so I began kipping-ish type movement- then only went half way down- I'm not sure if I should've just reduced the number of reps-gone much slower-or really focused on the negatives- guess these are going to become part of my warm up or skill work. <br /><br />11:45JessieLhttps://www.blogger.com/profile/08997072928920759452noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68954798764857637912010-04-13T09:56:42.968-06:002010-04-13T09:56:42.968-06:00Back to the gym...my wife thinks I am.. .
One mil...Back to the gym...my wife thinks I am.. .<br /><br />One mile walk - then right into HPC's - no 155#'s though (110#'s) so that I might have some hope of finishing.<br />HPC 12 - 8<br />HSPU's 10 - 5 - 3 - 2<br />HPC 10 - 5<br />HSPU 7 - 4 - 4<br />HPC 10<br />HSPU 5 - 3 - 2<br />HPC 5<br />HSPU 4 -1<br /><br />Finished with 10 HPC and PUSH Press with 110 #'s.<br /><br />Slept later than usual thismo.Baltoehttps://www.blogger.com/profile/02485485804416027361noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-15132438759043007742010-04-12T20:37:11.165-06:002010-04-12T20:37:11.165-06:00Did part 1 a day late.
Row/PUs
2:13,2:20,2:27,2:45...Did part 1 a day late.<br />Row/PUs<br />2:13,2:20,2:27,2:45 Pus UB<br />Did COVP on thick bar, worked on speed and form, kind of a quasi-kip, felt good. Last set was tough.<br /><br />Row/Burpees<br />2:17,2:23,2:21,2:22<br />Fast Burpees is kind of an oxymoron for me! Form on rower felt good last 2 sets.<br /><br />Sorry Coach. Couldn't get to part 2, peeves me off! Really wanted to give it a go.Heavy Evyhttps://www.blogger.com/profile/07615682207266097676noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-21109355444022802772010-04-12T19:32:38.163-06:002010-04-12T19:32:38.163-06:00Part 1:
A: Had to sub SDHP w/ 45lb bar, didn'...Part 1: <br />A: Had to sub SDHP w/ 45lb bar, didn't time, but pullups felt more difficult than normal. unbroken<br />B: rows were 1:25-1:24 and total times were between 2:09-2:10<br /><br />Part 2:<br />6:51 (1.03, 2:32, 2:20, 55)<br />hspus were broken after first round, hpc's were all unbrokenPete Mhttps://www.blogger.com/profile/00550433583519743070noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-89483133100716109922010-04-12T19:01:59.955-06:002010-04-12T19:01:59.955-06:00part 2: 13:39
poor performance today...everythin...part 2: 13:39 <br /><br />poor performance today...everything broken...no drive and felt weak...alot of deadlines, stress, and lack of sleep lately...<br /><br />taking my 16# sledge to my alarm clock tonight...sleeping in tomorrow...<br /><br />Deejay, congrats on finishing school man...its a great accomplishment...in 2 weeks I hand in my last paper as well...can't wait...Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-56871015646530194102010-04-12T17:21:12.163-06:002010-04-12T17:21:12.163-06:00Did Part 1 earlier today
everything went smooth. a...Did Part 1 earlier today<br />everything went smooth. all times in the low 2 mins<br /><br />Did not do Part 2 as I;m trying to get back on schedule tomorrow. Just practiced HSPU for 15 minsPTShttps://www.blogger.com/profile/09603761668526809636noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34635246890653232322010-04-12T17:18:15.005-06:002010-04-12T17:18:15.005-06:00part 1
A1- 135(6)/ 155(6)/ 185(4)/ 185(6)/ 205(f)/...part 1<br />A1- 135(6)/ 155(6)/ 185(4)/ 185(6)/ 205(f)/ 205(5) huge PR!<br />A2- 45lb x 11 / 10 / 9 / 8 / 8 / 8<br />B- 25 total... narrow, wide, db, parallette...<br /><br />part 2<br />steeper hill than last time but shorter... 15-17sec with 90-120sec rest... felt GREAT!...<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5665681848840298242010-04-12T17:12:31.665-06:002010-04-12T17:12:31.665-06:00Started with the usual WU - 1 mi/walk - 5x of skip...Started with the usual WU - 1 mi/walk - 5x of skip, dowel OH, squats 15x knees, hips torso rots, arm windmills, 5x burpees. I am putting a double under into each 10of my skipping rounds for practice.<br />1.2.10 20 UB<br />2.2.49 10 + 10<br />3.2.56 11 + 9<br />4. 2.48 11 + 9<br /><br />Didn't get the row time.<br /><br />1.2.59 1.32 row time UB<br />2.2.52 129 RT UB<br />3.2.49 129 RT UB<br />4. 2.41 127 UB<br /><br />Got stronger, or just started working harder.<br /><br />Back this evening for the rest, one day late.Baltoehttps://www.blogger.com/profile/02485485804416027361noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-33156743254322006152010-04-12T16:57:49.303-06:002010-04-12T16:57:49.303-06:00Part two
12:12
scaled HPC up to 175
need to work ...Part two<br />12:12<br /><br />scaled HPC up to 175<br />need to work on HSPURory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-57484042198998389732010-04-12T13:24:41.311-06:002010-04-12T13:24:41.311-06:00Late May-
Pull-up
2:18,2;24,2:26,2:28
Burpee
2:30,...Late May-<br />Pull-up<br />2:18,2;24,2:26,2:28<br />Burpee<br />2:30,2:25,2:23,2:21<br /><br />No part 2 todayAaronnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-1741149469803412532010-04-12T13:12:36.330-06:002010-04-12T13:12:36.330-06:00PArt 1 complete all pu's unbroken, had to did ...PArt 1 complete all pu's unbroken, had to did deep for last set... Burpees as fast as I could go.... Didn't time... WOD 2 I just couldn't get up for so I never completed it. Headed right now to hand in my last paper of my 8 years of university... Now I can focus on 2010 crossfit games!!!DeeJayhttps://www.blogger.com/profile/16854468204121611660noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42818633508352240312010-04-12T09:49:39.772-06:002010-04-12T09:49:39.772-06:00think i kept time wrong on the first part.
rows ...think i kept time wrong on the first part. <br />rows were 1:40 for shortest time, 1:50 for longest ( last one)<br /><br />did all pu's unbroken, afraid i wouldn't but, i did!!<br />burpes were good. <br /><br />part 2 16:53.<br />did first 20 ( was doing them one at a time mostly)and then 9 strict, but went to the band for assistance. Heavy and HARD!!Beckyhttps://www.blogger.com/profile/08184398067519539913noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-65977198212171307282010-04-12T09:37:40.205-06:002010-04-12T09:37:40.205-06:00Late May:
Row/PU - total working time = 14.22
*No...Late May:<br /><br />Row/PU - total working time = 14.22<br />*Not UB PU's<br /><br />Row/Burpees - total working time = 10.04<br />*UB Burpees<br /><br />Part 2:<br />18.37<br />Ugh, HSPUs are a big weakness. For life of me I could not get full ROM so did one ab mat.<br />HPC felt easy.<br /><br />Very humbling part 2 and really broke my spirit. Always doubt myself after I get my ass handed to me in a WOD.Melisa Chttps://www.blogger.com/profile/13552480701773023981noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-53750008440566684222010-04-12T09:04:16.052-06:002010-04-12T09:04:16.052-06:00Late May
Part 2: 15:25
I had a soccer game in th...Late May<br /><br />Part 2: 15:25<br /><br />I had a soccer game in the evening so I figured it was better to do one WOD with soccer as opposed to both and a game. HSPU were decent, first 20 unbroken and strict, after that all sets of 5 or 10 and all strict. Any type of clean is a goat of mine so it is good to work on them. This time could be much faster if I could just get past the mental block of stringing them together.Jason Buzzardhttps://www.blogger.com/profile/06651464425828726736noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-56045948762810463292010-04-12T07:52:44.039-06:002010-04-12T07:52:44.039-06:00Haven't posted in forever, but have been follo...Haven't posted in forever, but have been following the programming to get ready for regionals in OHIO.<br /><br />PT 1:<br /><br />Worked up to 205x3 for the last set<br />Pt2. 7 then 5s across<br /><br />PT 2:<br /><br />Found a nice hill and worked hard on this. It felt like a horse kicked me in the chest.Jon Mhttp://www.athletesforum.netnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47042428106394309072010-04-12T07:38:27.697-06:002010-04-12T07:38:27.697-06:00felt pretty good considering I took sat off for so...felt pretty good considering I took sat off for some extra rest. <br /><br />PU- <br />2:40<br />2:45<br />2:50<br />2:45<br />all PU broke <br /><br />Burpee<br />2:21<br />2:26<br />2:27<br />2:20<br /><br />Part 2<br /> <br />19:30 - happy with this since HSPU are a def weakness.Laurenhttps://www.blogger.com/profile/11037036537804285310noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68903465347004339262010-04-12T06:09:52.559-06:002010-04-12T06:09:52.559-06:00Pull Ups:
2:50 broke at 12
2:30 unbroken
3:12 b...Pull Ups:<br />2:50 broke at 12<br />2:30 unbroken<br />3:12 broke at 14<br />2:49 unbroken<br /><br />Burpees<br />2:14<br />2:29<br />2:33<br />2:31Rory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-49055677463610962492010-04-12T05:47:51.219-06:002010-04-12T05:47:51.219-06:00Yesterday must've been a pancake type of day. ...Yesterday must've been a pancake type of day. My wife made me April Hanlin's pancakes which are friggin' awesome! Unfortunately, I had the same "heavy" feeling other did...Dave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5397192664528389132010-04-12T05:19:13.642-06:002010-04-12T05:19:13.642-06:00Early May
Part 1
A1 5x95# all six sets
A2 4x45# f...Early May<br /><br />Part 1<br />A1 5x95# all six sets<br />A2 4x45# first 5, 3x45 last<br />B Ran out of time, will have to make up.<br /><br />Part 2<br />Found a reasonable hill. Guess its not so flat around here after all. Enough of an incline such that a lot of bike riders get off to walk up it. Still would rather see something like a 40yd berm up to a train track or something like that. It was also paved. Toward the end, could see my distance drop a bit as 35sec timer went off.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50729039702123252010-04-12T00:28:56.798-06:002010-04-12T00:28:56.798-06:00Didn't get around to part 2 today lower back i...Didn't get around to part 2 today lower back is still not feeling good. Will be resting up tomorrow and also getting a message.Stevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-62945546390063772422010-04-11T23:28:48.805-06:002010-04-11T23:28:48.805-06:00I got a lesson in ego today...just took me a while...I got a lesson in ego today...just took me a while to realize it...<br /><br />Knew I could only do 1 WOD today so I chose the HSPU/HPC one because the HSPU is a weakness for me. Should have known when I tried to loosen my shoulders for an hour (ring dips yesterday) to no avail that maybe I should just substitute or throw an abmat down, but I so wanted to do the WOD as rx'd that I lost perspective. Even when I couldn't hook grip for the HPC because of my thumb I still tried to make the HSPU/HPC WOD happen!!! Finally, I had so many failed HSPUs that I quit. <br />At this point I had enough time to do the row/PU part of the first WOD, but I decided not to time it. Didn't have any UB sets of PUs. Just stopped in rnd one as soon as it got hard...in subsequent rounds I finally got some focus and broke the PUs because of grip. Time to move on from these WODs...Michellehttps://www.blogger.com/profile/01489577981524994604noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66670826400208410632010-04-11T22:06:20.650-06:002010-04-11T22:06:20.650-06:00Late May
Part1. 2:08,2:18,2:27,2:33
Rows were are...Late May<br /><br />Part1. 2:08,2:18,2:27,2:33<br />Rows were are all pretty consistent and PU's were all chin over vertical plain UB<br /><br />Row/Burpees<br />2:13,2:13,2:15,2:18<br />Burpees felt good but rows got much harder<br /><br />Part2.<br />11:51<br />HPC felt heavy but HSPU are what slowed me down the most all strict mostly 2'sAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-64599181388275641702010-04-11T21:58:00.263-06:002010-04-11T21:58:00.263-06:00Haha thanks Geoff!
All seriousness, I'm prett...Haha thanks Geoff!<br /><br />All seriousness, I'm pretty sure I read on speallers blog leading up to the '09 games that he PRed in Annie with a sub 4 time. Could be mistaken but I know he is a machine on that one!!<br /><br /> I think sub 4 is definately do-able if the abs don't break down so quickly after the first 50!Katrina Burtonhttps://www.blogger.com/profile/00379411336480309323noreply@blogger.com