tag:blogger.com,1999:blog-955910955820173624.post8598193505514999374..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: tues, oct 19, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger59125tag:blogger.com,1999:blog-955910955820173624.post-47339821839153966932010-10-21T06:57:15.809-06:002010-10-21T06:57:15.809-06:00F/31/130
A1. 3/135-3/145-3/155-3/165-2/165
A2. Al...F/31/130<br /><br />A1. 3/135-3/145-3/155-3/165-2/165<br />A2. All at bw 2-1-1-1-1<br />B1. Scaled to 10's<br />B2. Just from the floor 3-3-3-3<br />C. 3.1-4.3-4.2-3.2-3.1<br /><br />Being off for a week and a half most definitely showed.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-38082094783961284022010-10-21T02:32:22.281-06:002010-10-21T02:32:22.281-06:00A1. 315,325x2x4
A2. +25lb x 14, 53lbx6, 53lbx5, 53...A1. 315,325x2x4<br />A2. +25lb x 14, 53lbx6, 53lbx5, 53lbx6, 53lbx4<br /><br />B1. ALL SETS DONE WITH A 12LB KB<br />B2. PARALLETTES 6,4,5,5<br /><br />C. 24,20,20,15,10<br /><br />PISTOLS ARE A GOOD CHALLENGE....LOVE IT.Jesse J WellRockhttps://www.blogger.com/profile/09555069569046607334noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-85153406130151845262010-10-20T10:41:30.969-06:002010-10-20T10:41:30.969-06:00A1. 328,338,352,382,392(2) rest 3's
A2. 9,8,6,...A1. 328,338,352,382,392(2) rest 3's<br />A2. 9,8,6,6,6 24kg backpack<br />B1. 25#,30,35,35 4th set broke 1, last set broke about 4 times, back was getting tight.<br />B2. 5,3,3,3<br />C. 16,11,11,10,10 on parlelletess very weak sauce.Heavy Evyhttps://www.blogger.com/profile/07615682207266097676noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-46358544157665817532010-10-20T09:38:17.338-06:002010-10-20T09:38:17.338-06:00A.1. 275,315,335,365,385 3 Reps on all sets
A.2. 1...A.1. 275,315,335,365,385 3 Reps on all sets<br />A.2. 14,13,9,7,7 w/25# DB b/t legs.<br /><br />B.1 10#,12.5#,15#,15# all unb<br />B.2. 5,3,2,2 Parrellettes<br /><br />C.42,32,20,17,15 Super long rest intervals (60+)sec b/t sets. Shared Parrellettes with two other athletes.Danny Davishttps://www.blogger.com/profile/13398571678731882509noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54704812266451042202010-10-19T23:29:21.719-06:002010-10-19T23:29:21.719-06:00A1. 245, 275, 295, 315, 325 (failed on second)
A2....A1. 245, 275, 295, 315, 325 (failed on second)<br />A2. 8 8 8 7 7<br />B1. Difficult<br />B2. 3 (Rx), 7, 8 (Rounds 2 and 3, leaned feet against static bar)<br />Cut B down to 3 rounds, tired from long day at work and knee was hurting<br />C. 12, 12, 10, 10, 7Jon Sinclairhttps://www.blogger.com/profile/14247535168000846359noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-2264589469985131322010-10-19T22:17:21.742-06:002010-10-19T22:17:21.742-06:00A1 - 315, 335, 365, 375, 385x1
A2 - 10, 8, 8, 7, 6...A1 - 315, 335, 365, 375, 385x1<br />A2 - 10, 8, 8, 7, 6 (40lb vest - stuck to tempo)<br /><br />B1 - 26lbs 4sets of 20 (very hard - getting better)<br />B2 - 5, 6, 8, 7 (Getting better - still have trouble getting up)<br /><br />C - Had to skip due to time constraints (pissed)Dustinhttps://www.blogger.com/profile/10516474301722892267noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34063702226704113722010-10-19T21:51:17.440-06:002010-10-19T21:51:17.440-06:00A1: 385x3,405x3,405x2,395x2,385x3
A2: 6,7,6,6,5 al...A1: 385x3,405x3,405x2,395x2,385x3<br />A2: 6,7,6,6,5 all done with 50#<br />B1: 25#plate 4x20<br />B2: Parallette HSPU 6, 5, 5, 6 <br /><br />C: from :30 - :18<br /><br />Notes: working on 3.5 hours of sleep didnt help today. Looking forward to sleeping and hittin the double tomorrow.matt shannonhttp://crossfit1776.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-37592369011825101642010-10-19T21:12:18.195-06:002010-10-19T21:12:18.195-06:00A1- 315x5, worked on perfect form
A2- 6,6,6,5,5@+3...A1- 315x5, worked on perfect form<br />A2- 6,6,6,5,5@+35lbs<br /><br />B1- all sets with .75pood bell<br />B2 - 3,2,3,3<br /><br />C - 26,14,13,12,13DSC Staffhttps://www.blogger.com/profile/08475678823966707798noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-58294732380802422942010-10-19T20:14:59.821-06:002010-10-19T20:14:59.821-06:0039/6'2"/202
A1: 352/372/402/422/432# - 3...39/6'2"/202<br /><br />A1: 352/372/402/422/432# - 3/3/3/3/2<br />A2: 55/55/66/66/66# - 7/7/6/6/4<br />B1: 20's w/1.5pd KB<br />B2: 3/1/1/1 - The negatives were the easy part. Getting back up to the top locked got difficult starting round 2. :)<br />C: :28/:18/:20/:15/:16Brent Maierhttps://www.blogger.com/profile/14402536879651646709noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-45945284179709592232010-10-19T20:08:37.903-06:002010-10-19T20:08:37.903-06:00Did one of Saturdays tests today 50-10 airdyne and...Did one of Saturdays tests today 50-10 airdyne and kte. <br />Used the versa climber as sub for airdyne that thing is very evil!! Figured out a good rythmn on the kte bu still slow as molasses. <br /><br />23:39Dr Lisahttps://www.blogger.com/profile/08117606314840666307noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61730013158797863492010-10-19T19:55:45.269-06:002010-10-19T19:55:45.269-06:00A1. 265, 275, 285, 295, 305 all sets of 3
A2. 8, 6...A1. 265, 275, 285, 295, 305 all sets of 3<br />A2. 8, 6, 7, 5, 5 all with 40#<br />B1. all with 25# DB UB,UB,UB,broken<br />B2. 5, 4, 4, 4 felt much better today<br />C. :38, :21, :13, :12, :12Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-83009456374807649732010-10-19T19:16:58.855-06:002010-10-19T19:16:58.855-06:00A1:120kg, 140, 120, 120, 120
A2:40# vest, 7,6,6,5,...A1:120kg, 140, 120, 120, 120<br />A2:40# vest, 7,6,6,5,5<br />B1:12kg x20, 8kg x 20 x2<br />B2: Nothing to count really. some paralettes HSPU, followed by a few hspu <br />C2:15, 15, 12, 15, 15<br /><br />didn't feel great today, but got through. looking for redemption tomorrow.jordanhttp://crossfitwhistler.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-25250461797481399392010-10-19T18:42:33.754-06:002010-10-19T18:42:33.754-06:00A1: 335,355,375,395,405 all sets 2 reps
A2: 6,6,6,...A1: 335,355,375,395,405 all sets 2 reps<br />A2: 6,6,6,6,5<br /><br />B1: sub'ed elevated unweighted pistols<br />B2: sub'ed regular hspu 3,4,5,3<br /><br />C: sub'ed tucked knees on rings 26sec,25sec,19sec,17sec,15sec<br /><br />I felt beat up tonightPfeifdoghttps://www.blogger.com/profile/09118662805163350208noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-21970060302591450282010-10-19T18:17:37.521-06:002010-10-19T18:17:37.521-06:00a1. 285x3, 305x3, 330x2, 350x2, 360x2
a2. 25#DB - ...a1. 285x3, 305x3, 330x2, 350x2, 360x2<br />a2. 25#DB - 7, 6, 6, 6, 6<br />b1. 12kg <br />b2. hspu (no tempo) 3, 3, 3, 3<br />c. 17, 13, 10, 9, 10<br /><br />-360# a little ambitious for cgdl<br />-ring dips way better than last week<br />-left side has to fight through those pistols, i think right could handle more weightMichael McCabehttps://www.blogger.com/profile/13921246074842672704noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-87541450383728038722010-10-19T18:07:44.477-06:002010-10-19T18:07:44.477-06:00A1. 285, 290x2, 290x2, 290x2, 290x2
A2. +25lb db: ...A1. 285, 290x2, 290x2, 290x2, 290x2<br />A2. +25lb db: 5,4,4,4,4<br />B1. 12kg x 20, 16kg x 12, 12kg x 20, bw x 20<br />B2. Subbed 3 x 5 sec full rom negative on parallettes for each set<br />C. 17, 7, 9, 6, 6 seconds<br /><br />Pistols got a little wonky so dropped down to bodyweight to try and make them "prettier." Abs are more tired from Saturday than I thought were, apparently. I think I was a bit dehydrated during this workout...fixed that though.Jonathan Thomhttp://jonathan@jogogym.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73659943416107606472010-10-19T17:59:21.874-06:002010-10-19T17:59:21.874-06:00A1. 275(3), 315(3), 335(3), 365(2), 385(1)
A2. 25l...A1. 275(3), 315(3), 335(3), 365(2), 385(1)<br />A2. 25lbs. = 16, 14, 13, 12, 13<br /><br />B1. 10lbs, 12.5lbs, 15llbs, 15lbs -stopped at 12 due to left hammy tweaking.<br />B2. 3, 3, 3, 3<br /><br />C. all on parralette = .44, .34, .24, .19, .22 - however rest time was more like 1m had to share parralette with 2 other big dogsAnthony Skvarkahttps://www.blogger.com/profile/13187327621009920522noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-88197466564483443612010-10-19T17:40:57.143-06:002010-10-19T17:40:57.143-06:00A1: 195/205/215/225/235
A2: 5/4/3/4
B1: no weight
...A1: 195/205/215/225/235<br />A2: 5/4/3/4<br />B1: no weight<br />B2: 3/3/2/1<br />these went better than last week...i still have to use my feet on the straps to help pull myself back up<br />c: 15s all sets, flat hands on the floor - I wanted to try maintain the same time instead of maxing out the first setChristahttps://www.blogger.com/profile/05753546488995797301noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-45521449956000653212010-10-19T17:36:02.793-06:002010-10-19T17:36:02.793-06:00A1. 235, 245, 255, 265, 275 (3 each)
A2. 5, 5, 5...A1. 235, 245, 255, 265, 275 (3 each)<br />A2. 5, 5, 5, 5, 5 body weight, bar dips<br /><br />B1. assisted body weight pistols<br />B2. HSPU progressions - 12, 11, 11, 10<br /><br />C. L-sit progressions 18, 16, 8, 10, 10ryandrew11https://www.blogger.com/profile/10091170906283107529noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-84572809425745053402010-10-19T17:27:45.902-06:002010-10-19T17:27:45.902-06:00WOD
A1- 295/ 345/ 375/ 405/ 405
A2- 105 lbs- 5/ 4/...WOD<br />A1- 295/ 345/ 375/ 405/ 405<br />A2- 105 lbs- 5/ 4/ 4/ 4/ 3<br />B1- 20/ 20/ 25/ 20<br />B2- 4/ 4/ 3/ 4<br />C- :14/ :11/ :11/ :9/ :9<br /><br />*noticed something on pistols 2day... big limiting factor seems 2 b medial and lateral hip/si tightness vs lateral quad weakness... noticed that there seems 2 b quite a bit of medial femoral deviation, rotation and lower leg pronation as the eccentric phase ensues... this is worse in the left than the right... and ideas on exercises/stretches/mobility 2 help this imbalence would greatly appreciated!...<br /><br />thanks,<br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44399140719290330872010-10-19T17:12:07.646-06:002010-10-19T17:12:07.646-06:00A1. 295# all sets
A2. 8, 7, 6, 5, 4 all with 20#
...A1. 295# all sets<br />A2. 8, 7, 6, 5, 4 all with 20#<br /><br />B1. BWT pistols<br />B2. 4, 0, 4, 0 (2nd and 4th round could not get my feet right)<br /><br />C. 6 sec for all setsDerekhttps://www.blogger.com/profile/04968372373316068671noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-21160165578669906432010-10-19T17:00:31.140-06:002010-10-19T17:00:31.140-06:00Back after post-comp recovery, felt good.
A1. 265...Back after post-comp recovery, felt good.<br /><br />A1. 265, 285, 305, 320, 330(2)<br />A2.w 28# vest - 10/8/8/6/7<br />B1. 10#x3 sets,15#x2 sets<br />B2. Strict HSPU practice only<br />C. On paralettes, 30/13/13/10/9Alex Duncanhttps://www.blogger.com/profile/00210043058360351310noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-89164868958775672732010-10-19T16:30:41.980-06:002010-10-19T16:30:41.980-06:00A1. 295,315,335,355,365
A2. 6,6,4,4,4(30# vest)
B1...A1. 295,315,335,355,365<br />A2. 6,6,4,4,4(30# vest)<br />B1.20#KB all sets<br />B2.6,5,6,5<br />C.:19,:14,:12,:13,:10Jayhttps://www.blogger.com/profile/00939649966907043568noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26457099011769280612010-10-19T16:02:29.505-06:002010-10-19T16:02:29.505-06:00A1. 315/330/345x2x3
A2. 60lb- 9/7/6/5/5
B1. 26lb K...A1. 315/330/345x2x3<br />A2. 60lb- 9/7/6/5/5<br />B1. 26lb KB for all<br />B2. 6/5/4/4<br />C. :14/:13/:10/:8/:9<br /><br />Pistols- limiting factor is my core- moved through 20 reps quicklyjoey warrenhttps://www.blogger.com/profile/18181329717792038297noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63960663203988158522010-10-19T16:02:26.221-06:002010-10-19T16:02:26.221-06:00A1. (kgs) 175,180,185,187,187
A2. w/15kgs reps of ...A1. (kgs) 175,180,185,187,187<br />A2. w/15kgs reps of 9,8,7,5,4<br /><br />B1. Used a 15# KB <br />B2. HSPU Progession reps of 8,7,7,6<br /><br />C. 35s, 24s, 19s, 15s, 13sFraser Onoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91517316686278966602010-10-19T15:57:12.987-06:002010-10-19T15:57:12.987-06:00A1: 315,325,345,365,385
A2: 17,15,13,13,16 w/ 20# ...A1: 315,325,345,365,385<br />A2: 17,15,13,13,16 w/ 20# weight vest<br /><br />B1: 20x3 at BW, 20x1 w/ 30lbs<br />B2: 9,9,8,8 - regular HSPU's<br /><br />C: 10s x 5 on ringsBrian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.com