tag:blogger.com,1999:blog-955910955820173624.post8890162865700242285..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: sun, june 6, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-955910955820173624.post-89539120950195347722010-06-10T09:21:06.681-06:002010-06-10T09:21:06.681-06:00A1: 95,100,105,105,110,120(PR & it felt easy! ...A1: 95,100,105,105,110,120(PR & it felt easy! have to remember to warm up more on bench press)<br />A2: 125,130,135,140,145,150,155<br />B: 85,85,85<br />C1: UB<br />C2: 10(7),12(5),10(8),10(8)taniahttps://www.blogger.com/profile/03043064277111916882noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42624185765096199942010-06-07T05:50:26.858-06:002010-06-07T05:50:26.858-06:00A1: 135, 150, 160, 145, 155, 165
A2: 205, 215, 225...A1: 135, 150, 160, 145, 155, 165<br />A2: 205, 215, 225, 235, 245, 255<br />B: 155, 165*, 155<br />C1: ub x 4<br />C2: 15, 20, 20, 20<br /><br />*165 on the jerk felt like more than 80% effort so I dropped back down to 155.Jennyhttps://www.blogger.com/profile/05290686378734692843noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-16936819884575875752010-06-06T22:24:30.462-06:002010-06-06T22:24:30.462-06:00Cheflin (and other new people wondering),
Coach po...Cheflin (and other new people wondering),<br />Coach posted this video last year describing three assistance exercises that are really helpful. Link is to the blog post...scroll down to the video.<br /><br />http://optimumperformancetraining.blogspot.com/2009/10/day-3145.html<br /><br />BrandonBrandonhttps://www.blogger.com/profile/07754202075084607020noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-33788064521913606002010-06-06T20:03:53.865-06:002010-06-06T20:03:53.865-06:00Cheflin,
dumbbell external rotation
http://www.y...Cheflin,<br /><br />dumbbell external rotation<br /><br />http://www.youtube.com/watch?v=W-HPt0d05esjay rhodeshttps://www.blogger.com/profile/09733964847156124892noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-53111260782753614652010-06-06T18:32:50.255-06:002010-06-06T18:32:50.255-06:00New to the site! Was wondering if anyone could he...New to the site! Was wondering if anyone could help me out with what DB Ext Rot? Any help is appreciated.cheflinhttps://www.blogger.com/profile/13462344265439296658noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31481982321306625732010-06-06T17:31:55.256-06:002010-06-06T17:31:55.256-06:00A1. 120(3), 135(1), 135(1),125 (3), 135(1) 140X
A2...A1. 120(3), 135(1), 135(1),125 (3), 135(1) 140X<br />A2. 205(5),215(5), 225(3)..lost grip 210(4),220(4),220 (4)<br /><br />B. havent done enough of these lately and my last 3 rep max was 130...I hit 105,115,120..definitley underperformed on this move today.<br /><br />C1. all GHD's unbroken<br />C2. left side noticeably weaker..dropped from 15lb dumbell to 10lb...6 reps on allJules Migliaccio, Crossfit Performancenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-60920035435012760892010-06-06T17:28:18.912-06:002010-06-06T17:28:18.912-06:00A1. 220, 225, 235, 220, 225, 240(f)
A2. 275 x 5, 2...A1. 220, 225, 235, 220, 225, 240(f)<br />A2. 275 x 5, 285 x 5, 290 x 5, 295 x 5, 300 x 5, 305 x 3<br /><br />B. 180 x 3 x 3<br /><br />C1. UB<br />C2. 17.5lb x 4, 7 reps each arm<br /><br /><br />Bench was good, had to lighten the load a little bit to keep the tempo. 3 second eccentric is pretty slow! Almost got 240. Had it at the breaking point for about 4 seconds and then it pinned me. Deadlifts were tough with the clean grip. Did 1-2 reps each set just hanging onto the bar, then moved to hook grip. A few of the reps right near the end were definitely not 5 seconds on the eccentric. Thumbs were raw and just couldn't grip the bar even with taping. Had to re-grip a few times.<br /><br />Split Jerks were okay. Still need to work on pulling myself under the bar rather than just elevating it. Second set was shaky, almost dumped the first rep. The last set was pretty solid. <br /><br />GHD's were done on an incline bench, also raised with plates. Not the same, but it decently mimics the movement.jay rhodeshttps://www.blogger.com/profile/09733964847156124892noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20663226280434192942010-06-06T17:10:41.589-06:002010-06-06T17:10:41.589-06:00Pretty damn funny. hahah good laugh. if anyone is ...Pretty damn funny. hahah good laugh. if anyone is in the NC or Sc area and is interested Sorinex is hosting Summer Strong III its going to be an awesome seminar. email me and ill give you info on it. its going to be June 26th and they are throwing Richard Sorin a big party afterwards should be fun. bigrob0077@gmail.comROBOhttps://www.blogger.com/profile/13292831018414279936noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73188936431755297392010-06-06T16:48:49.691-06:002010-06-06T16:48:49.691-06:00A1: 205,225,235,225,235,245 F
A2: 245,285,315,3/33...A1: 205,225,235,225,235,245 F<br />A2: 245,285,315,3/335,4/315,5/315.<br />B: 65,95,115,135.Felt amazing to hold and throw.<br />C1: UB<br />C2: 15,20,20,20 x8BKhttps://www.blogger.com/profile/09276184122339838594noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44999172252032328672010-06-06T16:40:57.968-06:002010-06-06T16:40:57.968-06:00OMG that was freakin hilarious. I love the Oh SH%...OMG that was freakin hilarious. I love the Oh SH%^ then "I hope you got that". That definitely needs to be send to Americas Funniest Videos it is classic. I needed a good laugh after my pathetic display on the putting green the last two days - yikes!!<br /><br />Pete<br /><br />You are very welcome. It was a true pleasure meeting you and Ang. Setting a good example for my kids is actually one of the real pleasures i get from doing crossfit - especially my daughter so that she will grow up know it is ok and important to be fit, healthy, strong and have muscles!! Good luck with your move.<br /><br />I still haven't decided when I will return to doing WODs maybe one more week of active rest then back at er. But i am ALWAYS watching.<br /><br />Thanks for the pics Lulu those were fantastic especially the ones of you, Roch, and Mizar with the kids - priceless.Dr Lisahttps://www.blogger.com/profile/08117606314840666307noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91075383622203644902010-06-06T16:01:37.616-06:002010-06-06T16:01:37.616-06:00A1. 185 (4), 185 (5), 190 (4), 190 (3), 165 (5), 1...A1. 185 (4), 185 (5), 190 (4), 190 (3), 165 (5), 165 (5)<br />I went way heavier on these than I normally do. Lots and lots of GRIP GRIPING in the box today!<br /><br />A2. 105 (3), 115 (2), 125 (1)<br />110 (3), 120 (2), 130X<br /><br />B: 105, 115, 125 (3 each)<br /><br />C1: UB<br />C2: 10#Melissahttps://www.blogger.com/profile/12034827655799794817noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-30909570258421452032010-06-06T13:02:18.097-06:002010-06-06T13:02:18.097-06:002010
A1. 205/215/225/207.5/217.5/227.5 (very hard)...2010<br />A1. 205/215/225/207.5/217.5/227.5 (very hard)<br />A2. 217/227/237/247 x 3 sets<br />B. 155/165/175<br />C1. UB - relaxed<br />C2. 25/27.5/30 x 2 setsOptimum Performance Traininghttps://www.blogger.com/profile/17243320100582929002noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63878579972370979652010-06-06T12:23:30.465-06:002010-06-06T12:23:30.465-06:00OMFG... That was awesome! Feels more natural to h...OMFG... That was awesome! Feels more natural to have thumbs around like you Lulu.<br /><br />BTW... My word verification is "Spill" How fitting!MikeEnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-55317345230536410682010-06-06T11:35:11.644-06:002010-06-06T11:35:11.644-06:00That was hilarious.
I think his back may be a bit ...That was hilarious.<br />I think his back may be a bit sore tomorrow.rwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-80948176671709843382010-06-06T11:14:22.286-06:002010-06-06T11:14:22.286-06:00Awsome Vid!
This is my first time posting since t...Awsome Vid!<br /><br />This is my first time posting since the Sectionals so feel free to skip past this post, it might be long.<br /><br />After a full week off I'm ready to get at it again.<br /><br />Canadian Sectionals was an amazing experience. It was extremelly humbling to be surrounded by such amazing atheletes and competitors.<br /><br />Congrats to Mike Fitzgerald, DJ and all of the other Dawgs that gave all they had. It was truly inspiring to watch you guys (and girls)and to compete along side you.<br /><br />Lisa M, thank you so much for the hospitality and kindness. I saw your daughter cheering for you in the stands for event #5 and she looked so proud of you. You are an amazing example to her (and to the rest of us). You were a machine out there! <br /><br />Lulu, Emily, Jackie, Roch and Mizar you guys rocked. So proud of all of you for putting yourselves out there and giving it all that you had.<br /><br />Big thanks to Roch for being by our side coaching us for every event despite having to compete for yourself. And also for helping me keep things into perspective. You have become a great friend.<br /><br />James, other dawgs say it all the time, but it deserves repeating. Big thanks for everything that you do for us. You lead by example and you encourage us to achieve more than we realize that we can. <br /><br />I finished near the bottom of the pack but I know I gave everything I had in me at the time. The 5k run crushed me and it was a struggle to stay positive that night. But I'm proud of myself for pushing on, getting a PR on my snatch, for not losing my cool when I kept tripping up during the double-under WOD, and for facing my fears and fighting on against the top in the country. <br /><br />Welcome to all the new dawgs, I've only been following this site for six months myself and can't wait to see what a whole other year will bring.<br /><br />And good luck to Mike, DJ, Joey and the other dawgs continuing on to represent at the Games. We'll be cheering for you. <br /><br />PetePete Seguinhttps://www.blogger.com/profile/18263404161586907442noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39804398142137588452010-06-06T10:54:23.407-06:002010-06-06T10:54:23.407-06:00A1. 245, 255, 265, 255, 270, 285
A2. CGDL: 265, 28...A1. 245, 255, 265, 255, 270, 285<br />A2. CGDL: 265, 285, 305, 325x4, 325x3 (grip failed), 325x4 (w straps)- dont know if straps are OK?- felt great here today<br />B. 195, 195, 205<br />C1. UB<br />C2. 12, 15, 15, 20 all 7repsjoey warrenhttps://www.blogger.com/profile/18181329717792038297noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-16577747050495963202010-06-06T10:16:42.891-06:002010-06-06T10:16:42.891-06:0034/m/200 lbs
No bench so used rings with weight 3-...34/m/200 lbs<br />No bench so used rings with weight 3-1 pood, 2-1.5 pood, 1 2 pood<br />DL 185<br />CJ 185<br />GHD as Rx<br />split squat 1.5 pood in one hand, 2 pood in other got 8 ,7,5,4Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-65947615874859007662010-06-06T09:35:31.548-06:002010-06-06T09:35:31.548-06:00That is exactly why I started putting my thumbs ar...That is exactly why I started putting my thumbs around the bar. That was HUGE and HILARIOUS. The person shooting the video handled himself accordingly, no laughing till the victim laughs.LuLuhttps://www.blogger.com/profile/16776941881944027577noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18609425422444503112010-06-06T08:50:52.727-06:002010-06-06T08:50:52.727-06:00lol, I loved his little laugh just before he said ...lol, I loved his little laugh just before he said I hope you got that. What a champ...Brent Maierhttps://www.blogger.com/profile/14402536879651646709noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-9878059028787580972010-06-06T06:54:51.021-06:002010-06-06T06:54:51.021-06:00lmfao... glad u got that...
~gm2lmfao... glad u got that...<br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20342456551004905532010-06-06T05:03:41.547-06:002010-06-06T05:03:41.547-06:00Ha ha ha oh Wow.
Mike "I hope you got that&q...Ha ha ha oh Wow.<br /><br />Mike "I hope you got that" is hilarious! 45 kips plus a flip is pretty cool.Melissahttps://www.blogger.com/profile/12034827655799794817noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-77861591161974101472010-06-05T23:06:09.689-06:002010-06-05T23:06:09.689-06:00Justin, that was awesome. Mike from video, "I...Justin, that was awesome. Mike from video, "I hope you got that". Stellar.Optimum Performance Traininghttps://www.blogger.com/profile/17243320100582929002noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-20041387969573035432010-06-05T22:33:08.143-06:002010-06-05T22:33:08.143-06:00That is hilarious Justin, I was laughing for like...That is hilarious Justin, I was laughing for like 5 minjoey warrenhttps://www.blogger.com/profile/18181329717792038297noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-7787059497060862082010-06-05T21:53:23.405-06:002010-06-05T21:53:23.405-06:00Thought I would share a bit of laughter with you g...Thought I would share a bit of laughter with you guys. Here is my buddy Mike Kos going for 50 pullups in a row and the ending is classic...<br /><br />http://www.youtube.com/watch?v=Au0JqCKuSxY&feature=player_embedded<br /><br />He splintered my plyo box almost in two.Justin Flynnhttps://www.blogger.com/profile/00050013230390216627noreply@blogger.com