tag:blogger.com,1999:blog-955910955820173624.post89783234405171308..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: MGOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-955910955820173624.post-1647266142980228092009-01-07T10:43:00.000-07:002009-01-07T10:43:00.000-07:00Ice storm in central NY, no running today, decided...Ice storm in central NY, no running today, decided to row instead<BR/><BR/>1st set-Calories-21,18,18, burpees smooth and unbroken<BR/>2nd set- Calories- 24,22,21, rounds 2 and 3 pullups were broken, my grip was shot from rowing.<BR/>3rd set, row 5 min, calories 90, 1305 metersGarage Crossfitterhttps://www.blogger.com/profile/07905752871896361944noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-545259955480307852008-12-20T22:41:00.000-07:002008-12-20T22:41:00.000-07:00retsu - is a Japanese word meaning "violent" or "i...retsu - is a Japanese word meaning "violent" or "in a row".<BR/><BR/>Another double WOD Saturday for Sweeney...<BR/><BR/>Burpees straight through<BR/>45 sec sprints were done at 12<BR/><BR/>60 sec sprint done at 12,10,10<BR/>Pull ups straight through - good rhythm<BR/><BR/>5 min sprint was a b-tch!! Stuck between 8.5 and 10 - 109 cals.<BR/><BR/>I ate dinner 2 hrs before this: I am choking back a retsu pukie....Sweeneyhttps://www.blogger.com/profile/10366111414539358588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-67907359376803564582008-12-20T20:25:00.000-07:002008-12-20T20:25:00.000-07:00Was able to do this one almost as rx'd.... subbed ...Was able to do this one almost as rx'd.... subbed 40lbs push press for the pullps. 110 calories on the 5 min run. Mexico is hot, I think I lost like 5 pounds of sweat during that workout..... sea level helped with recovory I think.DeeJayhttps://www.blogger.com/profile/16854468204121611660noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-4866180931263196062008-12-20T18:25:00.000-07:002008-12-20T18:25:00.000-07:0015 PUB/45 sec sprint - PUB all constant motion, ab...15 PUB/45 sec sprint - PUB all constant motion, about 35-40 sec per 15 reps. Runs at level 2, 12.0 speed.<BR/>+<BR/>60 sec sprint/15 Chin - Run at level 2, all chins straight through. The right shoulder was making some nice noises today!<BR/>+<BR/>5 min run at level 6 = 126 cal. Average speed 9.3, until the 30 sec sprint at the end. Legs were fatiguing, but lungs were fine.<BR/>Felt good for this WOD's, thanks to Leighanne's coffee, and 4 hrs without food.Optimum Performance Traininghttps://www.blogger.com/profile/17243320100582929002noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-87125033636741977872008-12-20T17:33:00.000-07:002008-12-20T17:33:00.000-07:00P/U-Burpess were all straight and the first set we...P/U-Burpess were all straight and the first set were quick, the last was a slow as the hips were tired.<BR/>Chin ups all straight and quick<BR/>All runs at 12mph..<BR/><BR/>Cals 121 <BR/>Had the treamill going a bit before the speed was up to what i wanted to jump in at, so the cals might be a bit higher than what I really did for accuracy.<BR/>Started at 12mph, that only lasted about 1 min, then just slowly degraded back to 9.0mpg<BR/><BR/>OUCH!Rob Siftonhttps://www.blogger.com/profile/12757904002006460588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17528583083515288512008-12-20T17:17:00.000-07:002008-12-20T17:17:00.000-07:00My plan was to keep Saturday's for olympic lifting...My plan was to keep Saturday's for olympic lifting and even though we did oly lifting yesterday I thought I do some snatch related stuff first and perhaps attempt this after. That didn't happen so maybe I'll be doing some of this tomorrow at the indoor track. <BR/>I did manage a 95lbs split snatch and a new pb of 110 for OHS and even stayed in the bottom for a few seconds to get "comfortable". Good work to all who did this one.Trevor Salmonhttps://www.blogger.com/profile/13141679428454539618noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-82612795150751315712008-12-20T17:12:00.000-07:002008-12-20T17:12:00.000-07:00I think I went a bit too hard on the first 2 runni...I think I went a bit too hard on the first 2 running parts. Cals - 117rwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-58951106303247954392008-12-20T13:45:00.000-07:002008-12-20T13:45:00.000-07:00Sorry coach worked out before your last post:T-Lin...Sorry coach worked out before your last post:<BR/>T-Line Drill=<BR/>30ftlong,30FtWide(15ft/15ft)<BR/>*3 Sets 15 PUBurp/ 5 T-line Runs<BR/>1.)1:29/ 2.)1:41/ 3.)1:42<BR/>*3 Sets 6 T-line Runs / 15 Pull-ups<BR/>1.)1:49/ 2.)1:46/ 3.)1:44<BR/>No stops on Pull-ups<BR/>*T-line Runs in 5min = 20<BR/>What is this word of the day stuff?Chad Action Brandthttps://www.blogger.com/profile/02023349330595290649noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-37706220472194732662008-12-20T13:15:00.000-07:002008-12-20T13:15:00.000-07:00Chad, do shuttles instead for the same amount of t...Chad, do shuttles instead for the same amount of time...<BR/>remsincu = next liscence plate for meOPThttps://www.blogger.com/profile/07201858094284716780noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5867142267569598642008-12-20T12:15:00.000-07:002008-12-20T12:15:00.000-07:00Built up to 12 on the 1st part; kept the speed at ...Built up to 12 on the 1st part; kept the speed at 12 for all 3 for the 2nd part and the speed varied greatly for the last 5 min run (low 7 up to 12 for the last few seconds).<BR/><BR/>Cals = 110. I can't believe I couldn't squeeze out one more cal!!<BR/><BR/>'Fonic' I'm hooked on them!Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-88503247731228073132008-12-20T10:50:00.000-07:002008-12-20T10:50:00.000-07:0060 sec run on 12 speed and chins all straight thro...60 sec run on 12 speed and chins all straight through.<BR/>Run Cal - 111<BR/><BR/>Thanks for the push Aucoin!!<BR/><BR/>My word was fries---is that a hint.Gordhttps://www.blogger.com/profile/07327059077130321582noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10698200155523249292008-12-20T08:51:00.000-07:002008-12-20T08:51:00.000-07:00James I have 80-90ft for shuttles.How long are you...James I have 80-90ft for shuttles.<BR/>How long are your t-lines?Chad Action Brandthttps://www.blogger.com/profile/02023349330595290649noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73961820583064498222008-12-20T07:52:00.000-07:002008-12-20T07:52:00.000-07:00Chad, what is the distance b/t the shuttles...too ...Chad, what is the distance b/t the shuttles...too many direction changes will take away from the idea..T-line drills might work for the time allotted as well...like 5 T-lines after burpees...then 6 t lines before chin ups...then as many t lines in 5 min...?<BR/>avildisOPThttps://www.blogger.com/profile/07201858094284716780noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61789337409388839272008-12-20T07:17:00.000-07:002008-12-20T07:17:00.000-07:00I call first dibs on the treadmill today!!! I'll ...I call first dibs on the treadmill today!!! I'll be there by 8am!<BR/><BR/>Anyone know what 'parkswoo' is? That's my word verification but I can't verify that it's actually a word...Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-86084290797330395132008-12-19T22:36:00.000-07:002008-12-19T22:36:00.000-07:00or rowing?or rowing?Rob Siftonhttps://www.blogger.com/profile/12757904002006460588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-23880475865492193032008-12-19T19:56:00.000-07:002008-12-19T19:56:00.000-07:00Hey Coach I do not have a treadmill. I can sub in ...Hey Coach I do not have a treadmill. I can sub in shuttle runs. Any ideas?Chad Action Brandthttps://www.blogger.com/profile/02023349330595290649noreply@blogger.com