tag:blogger.com,1999:blog-955910955820173624.post8056713845257395959..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: Thurs, Dec 3rd, 2009OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger98125tag:blogger.com,1999:blog-955910955820173624.post-68611068931712362662009-12-05T21:38:56.096-07:002009-12-05T21:38:56.096-07:00Sorry again for the late posts. Still no internet...Sorry again for the late posts. Still no internet at the house. Should be rectified on Monday.<br /><br />Male/29YO/195lbs/70"<br /><br />A. Built to 415 x 3; Then 435 x 1, 465 x 1, 465 x 1<br /> - PR currently at 495lbs. 465lbs is all the weight I've got in my garage.<br /><br />B1. 135 x 5, 135 x 5, 155 x 5, 155 x 5, 155 x 5<br /> - Felt strong. Very encouraging. <br />B2. 32KG (71lbs) Unbroken on each set.<br /> - Felt srtong. No problems completing. 32KG is the largest KB that I have.<br /><br />C. 15 lbs on each. Left arm significantly weaker than right.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26549156463240177802009-12-05T00:03:10.327-07:002009-12-05T00:03:10.327-07:00Chris
Thanks for the link.Chris <br /> Thanks for the link.Craighttps://www.blogger.com/profile/16221983532276562745noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12189821795550172932009-12-04T19:33:23.720-07:002009-12-04T19:33:23.720-07:00I had planned to be playing in a vball tourney in ...I had planned to be playing in a vball tourney in Brooks this weekend and it got cancelled because of the blizzard. So I'm jumping back into the wods.<br /><br />315/325/335 x 3<br />352/362/382 x 1<br /><br />SP cluster 115/125/125/125/125<br />KBS ub x 21 65/75/80/85/90<br /><br />Ext Rot 17.5/17.5/20<br /><br />last 5K - active rest day last Saturday - 24:00 treadmill 1.0% inclineAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-62646820060505576162009-12-04T11:52:10.902-07:002009-12-04T11:52:10.902-07:00Last timed 5K was 21:18, but that was over a year ...Last timed 5K was 21:18, but that was over a year ago.Sugar Shanehttps://www.blogger.com/profile/01776206210669813707noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18858294148049021242009-12-04T11:42:58.958-07:002009-12-04T11:42:58.958-07:00A. 335x3
1 rep: 365, 380, 395(f)
PR is 405, but t...A. 335x3<br />1 rep: 365, 380, 395(f)<br /><br />PR is 405, but that was a couple months ago while doing CFSB. <br /><br />B1. 125, 130, 135, 140 (Failed on 4)<br />B2. 1pd, 1.5pd, 1.5pd, 2pd<br /><br />Had to leave early to get to a charity board recruitment event. I feel like I can't get my shoulders to move more weight.Sugar Shanehttps://www.blogger.com/profile/01776206210669813707noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70790580494178858572009-12-04T09:35:45.723-07:002009-12-04T09:35:45.723-07:00James, I remember these stairs well. As I train n...James, I remember these stairs well. As I train now I think back to theses days and they are still inspiring. I often think that as I made choices in my life, my time in Calgary, and training with you were some of the best. I'm back at Crossfit full force in a new gym and I'm doing well. I'll be sure to keep in touch. Cheers, JTAnonymoushttps://www.blogger.com/profile/05085265551854117361noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-41295152552295754562009-12-04T02:12:38.545-07:002009-12-04T02:12:38.545-07:003x385
went to one reps and failed at 455, then at ...3x385<br />went to one reps and failed at 455, then at 405 twice. just didnt have it in me today<br />b1. 95,115,135,145,155<br />b2. 2 pood all unbroken except last set<br />c1. 20x7,25x5,30x4 <br />best 5k was 24 min about 8 months ago<br />havent been sleeping much either.Unknownhttps://www.blogger.com/profile/12588299746473105383noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-72391789824787691422009-12-04T00:47:10.121-07:002009-12-04T00:47:10.121-07:00A. 365x3 385x1F Deadlift also a big weakness for m...A. 365x3 385x1F Deadlift also a big weakness for me. 365x3 felt light so I went for a PR, but 385 wouldnt even get off the floor.Failure to follow instructions, I know. Its all or nothing with me for Deads. I can pull 345 for reps but anything over 365 feels as though its bolted to the floor.<br />B1. 115 lbs for all<br />B2. 80lbs for all UB<br />C. 20 lbs for all.<br />5 hours sleep last night and poor nutrition due to work and lack of options on recovery day.<br />5K: 19:15 April 09Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-62025981822691371232009-12-03T23:46:56.129-07:002009-12-03T23:46:56.129-07:00A. DL: 365x3 415x1
B1. 135x5,135x5,135x5,135x5,13...A. DL: 365x3 415x1<br /><br />B1. 135x5,135x5,135x5,135x5,135x5<br />B2. 70,70,70,70,70 all unbroken<br /><br />C. DBET 5-7 each arm, 8lbs<br /><br />best 5k 20:05JAMnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-67240516737965651242009-12-03T22:44:34.701-07:002009-12-03T22:44:34.701-07:00A. 242x3/286x3/352x3
374x1/394x1/400x1
feels li...A. 242x3/286x3/352x3<br /> 374x1/394x1/400x1<br />feels like I'm getting back to pre-injury weight<br /><br />B1. 110x5/120x5/132x5/142x3/142x3<br />B2. all 2pd as Rx'd<br />what 'ya going to do about the 3's?<br /><br />C. all 20# x 7 as Rx'dGranthttps://www.blogger.com/profile/06879596201860513087noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-59478703647850064582009-12-03T22:37:35.338-07:002009-12-03T22:37:35.338-07:00A. 95kgx3-125x3-135x3 140x1 145x1 150f
B1. 45kg-47...A. 95kgx3-125x3-135x3 140x1 145x1 150f<br />B1. 45kg-47.5-47.5-50-50<br />B2. 1.5pood 21-21-21-21<br />C. 7.5kg 7-6-4Ross Blakehttps://www.blogger.com/profile/09755268196989971411noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-64282934392852331302009-12-03T22:24:03.565-07:002009-12-03T22:24:03.565-07:00A: DL:154 174 184 198 208(2) 208(1)
[Completely of...A: DL:154 174 184 198 208(2) 208(1)<br />[Completely off today on DL; Lower back has been sore since DL 2 days ago; got nerve shooting into Rt ACL]<br />B1: 79(5) 79(5) 81.25(5) 84(4) <br />84(5)<br />B2: all rx'ed @ 1.25 pood<br />C: 12.5(7) 15(6) 15(5)<br /><br />5k 23:45 March 28 '09<br />[PB 21:55 May 3 ’08]Unknownhttps://www.blogger.com/profile/12201128877422546420noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50433021241972616062009-12-03T22:07:17.260-07:002009-12-03T22:07:17.260-07:00A. 320/325/330
B1. 135/135/135/135/135.
B2. 1.5 pd...A. 320/325/330<br />B1. 135/135/135/135/135.<br />B2. 1.5 pd/2pd/1.5pd/2pd/1.5pd.<br />C. 30(7)/35(7)/35(7)<br /><br />Good workout. deadlifts were a bit heavy. kb swings and shoulder presses felt good.<br /><br />Don't really have a 5k documented.Craighttps://www.blogger.com/profile/16221983532276562745noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-9371353441025284072009-12-03T21:52:49.864-07:002009-12-03T21:52:49.864-07:00M/25/139/5'9"
A. 3RM: 110 kg; 1RM: 130 k...M/25/139/5'9"<br /><br />A. 3RM: 110 kg; 1RM: 130 kg<br />B1: 40 kg, 40, 45, 49 (3+f), 47.5 (2+f)<br />B2. 1.5 pood, all unbroken<br />C. 10#x7, 12x7, 15x4<br /><br />Glad we didn't have to do true 1RM, grip was still toast from the chins. KBs felt strong, this is a big improvement for me.<br /><br />Latest 5K: 20:07Erik Luberhttps://www.blogger.com/profile/05152822270936636372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5179997329137471412009-12-03T21:11:40.595-07:002009-12-03T21:11:40.595-07:00m/27/215/6'3"
A. 3RM: 405 1RM: 435
...m/27/215/6'3"<br /><br />A. 3RM: 405 1RM: 435<br /><br />B1: 145, 155, 160, 165x3, 160<br />B2: 70 for all<br /><br />C: skipped. no time<br /><br />Best 5k ever was 22:30 about a year ago. Current time would be around 23 mindontpanic356https://www.blogger.com/profile/06735892912368554159noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73606833253733665942009-12-03T21:11:32.583-07:002009-12-03T21:11:32.583-07:00Even z,
I couldn't agree more brother, this ...Even z, <br /><br />I couldn't agree more brother, this blog is a diamond in the rough, OPT's blog is sanctuary as gay as that sounds, I find myself at the end of a day sitting here reading all the posts, its my daily ritual. So is checking it at 9,11,2,4,and 6pm. Knowing i'm not alone in this quest for longevity and a greater sense of worth is golden. <br />We spend our days with hundreds of people that have no fucking clue about goals, life, nutrition, fitness, devotion,risk, and sacrifice.<br /><br /> Joel, I'll shoot you an email and chat more about the Fire service process, I'm sure the american proccess is simalar to the Canadian process. Congrats man! Its been quite a journey for you so far!<br /><br />Unit, You gotta love the dude in the video that thinks attempting to pull 5 Hundred and 80 faking 5 pounds is easy. <br /><br />Thanks Geoff I'll be in touch man!Surrey Sterlingnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-71990220997969756202009-12-03T20:38:39.519-07:002009-12-03T20:38:39.519-07:00Rory!... Bro!... i didn't know you were coming...Rory!... Bro!... i didn't know you were coming back 4 the wknd!... we need to chat it up a bit...<br /><br />surrey... the following is probably at least equal to Rory's best pull...<br /><br />http://www.vimeo.com/5777833<br /><br />this is 585... hopefully reposting this video will piss him off enough that he'll finally lock it out!<br /><br />Today's WOD<br /><br />A- 405x3 (felt ez and fast), 475x1... PR is 500, this is the heaviest i've gone without a belt<br />B1- 145/ 150/ 150/ 150/ 150<br />B2- 80lb DB (in sec) - 50/43/41/41/39<br />C- 25(7)/ 30(4)/ 30(4)<br /><br />5K... it's been awhile...<br />HS PR (lifetime) - 15:50<br />Most recent, 3yrs ago - 17:53<br />Not sure if I could break 18:36 now (6min/mile pace)...<br /><br />-gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17851414597240606002009-12-03T19:54:41.759-07:002009-12-03T19:54:41.759-07:00A: 245X3; 265, 285, 295
Could maybe have increased...A: 245X3; 265, 285, 295<br />Could maybe have increased upon my last 1RM (300)by 5 or so.<br />B1: 115, 120, 120, 125, 125<br />B2: 1.5 pood for all<br />C: 17.5X7, 20X7, 25X6<br />surprised myself on this<br /><br />Last 5k was in the spring and it was 23:05.Joel B.https://www.blogger.com/profile/05341500741573909557noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-43663200798657173942009-12-03T19:52:30.536-07:002009-12-03T19:52:30.536-07:00This comment has been removed by the author.Joel B.https://www.blogger.com/profile/05341500741573909557noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54218277486317914662009-12-03T19:41:03.985-07:002009-12-03T19:41:03.985-07:00A. 3 x 310 1 x 335
B1. 135, 135, 140, 140, 145
B1....A. 3 x 310 1 x 335<br />B1. 135, 135, 140, 140, 145<br />B1. 70lbs all unbroken<br />C. 15lbs 7 reps all three rounds<br /><br />5K PR is 22.43 (on road not track)Paul Kleinhttps://www.blogger.com/profile/03325412165324710374noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-466464178241109842009-12-03T19:40:30.500-07:002009-12-03T19:40:30.500-07:00Welcome back Mr. Hanlin!
Nice to see your strengt...Welcome back Mr. Hanlin!<br /><br />Nice to see your strength hasn't faded at all. Have you ever pulled 600? Amazing numbers man. <br /><br />Unit's been doing a fine job of leading the way while your were away.Surrey Sterlingnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18621758832876609942009-12-03T19:00:25.180-07:002009-12-03T19:00:25.180-07:0033/6'1"/208
Boy oh boy did I need these ...33/6'1"/208<br /><br />Boy oh boy did I need these workouts this week to burn off some stress. Work has been a beast. <br /><br />A. triple 315/single 365<br />B1. 135x5 sets. These were so friggin hard at the end. All strict though!<br />B2. 1.5 Probably shouldve whipped out the 2 pood. <br />C. 25# x7 per arm for all three sets. <br /><br />Last 5k was this summer and I ran it in 23 minutes and something secs.Dave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3963285159065459132009-12-03T18:54:47.807-07:002009-12-03T18:54:47.807-07:00A1. 355x3, 375, 395, 405
B1. 115, 125, 135x4x3 (mi...A1. 355x3, 375, 395, 405<br />B1. 115, 125, 135x4x3 (missed a rep in the middle of each cluster)<br />B2. 1.5p KB, then 70lb DB x4<br />C. 20x7/arm, 25x5x2/arm<br /><br />last/best 5km run: 20:20Michael McCabehttps://www.blogger.com/profile/13921246074842672704noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-46350298822161506202009-12-03T18:51:59.220-07:002009-12-03T18:51:59.220-07:00a)305x3 401x1(pr)
b1)115/135/135x4/115/115
b2)70l...a)305x3 401x1(pr)<br />b1)115/135/135x4/115/115<br />b2)70lbs<br /><br />c)20lbs<br /><br />5k 20:48KSChttps://www.blogger.com/profile/07743340823591687024noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-41327493123461030342009-12-03T18:45:26.954-07:002009-12-03T18:45:26.954-07:00Did the press first as I need alot of work on my p...Did the press first as I need alot of work on my pressing/upper body strength. <br /><br />Press: 145-145-145-145-147<br />Deadlift: 405x3 425-445-460<br />KBS: 70# 46sec,41,45,43,40<br />Rotation:20#Justin Flynnhttps://www.blogger.com/profile/00050013230390216627noreply@blogger.com