post highest load as well as comparisons to power clean 1RM and time for DU's to comments
double tomorrow
(i.e. what we're looking for here is the ratio of power clean to bench press)
love this analysis of Boston marathon 2009; can you imagine doing the 1st 5K in 14:33 then repeating close to that over and over?
TRAINING:
10 min dynamic hip warm up
+
Run training:
5 min @ easy pace
then...
6 sets:
3 min work @ 90% max HR from this day
3 min recovery @ 70% max HR from this day
then...
5 min run @ easy pace
post your estimated marathon time if you were to jump in right now - all jokes aside - please estimate as well as notes on todays workout to comments
no tears, only blood on Saturdays at OPT lifting club
part 1:
7 rounds for time;
245#/165# Dead Lift x 10
50 double unders
rest 8+ hours
part 2:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips
post time for part 1 and total reps for part 2 to comments
(i.e. 6:23 and 240 reps)
compare to here
chest to deck, NOT belly to deck for push ups and burpees
arms come to full extension at the start of every ring dip rep and the end of every rep
DJ enjoying some squat clean thrusters with lava in Hawaii...
...to the same day in Labrador and my hometown - my Dad and his prize possession Beau - I hope to provide as much to my family as my father did for me...and more
If there is one traditional sport that your training could carryover to the best, which one do you think it would be right now? Post to comments.
A. Clean Grip DL @ 11X1; 12 sets of 2 @ 55% 1RM Dead Lift; rest 45 sec
B. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
C. GH Raises @ 10X0; 10 x 4; rest 60 sec
D1. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D2. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec
rest 4+ hours
Airdyne:
5 min warm up @ 50% effort +
8 sets:
1 min @ 90% effort constant pace
1 min @ 50% recovery pace +
5 min cool down @ 50% effort (record avg cals/hr for 1 minute efforts @ 90%)
post loads, notes and avg cals for all 8x1 minute 90% sets to comments
Mon off, Tues double, Wed single, Thurs double, Friday off, Saturday single tester, Sunday double, Mon off..repeat
5 sets:
5 front squat/5 push press/5 thrusters rest 20 sec
20 unbroken CTB chin ups
rest 4 min (add weight per set for FS/PP/TH) +
1 Thruster every 30 sec from rack for 10 min (change loads as needed - work @ 90% effort per rep)
rest 6+ hours
Run warm up 10 min @ easy pace
Run faster every minute for 5 minutes getting to a high HR only in last minute rest walk 1 min
Run 2 min all out - record max HR at last 30 sec of this 2 min interval rest 5 min
Run 20 min @ 65% of this MAX HR score above
Power Clean - build to a 1RM rest as needed
Row 500 m x 1
post highest load only and time to comments (as well, divide the power clean 1RM into the back squat and post % as well as avg watts for row divided by BWT in # - i.e. PC-300/BS-400 = 75% and 300 watts/150 # BWT = 2.0)
Last chance to attend the Level 1 - OPT CCP Assessment Module held in San Diego, California at CrossFit Invictus January 8-9, 2011. There are a few spots left and no plans on hosting another Assessment module in the California area in 2011. Start off the new year with a focus on developing yourself as a Coach - register now
The Assessment Module:
- understand the importance of assessment and data (why, when and what)
- perform body fat testing for males and females (norms, data, goal setting) and how to communicate the data to client
- physically test a client by using functional movement screens and upper, torso and lower body specific muscular testing under load and non loading environments
- effectively observe and identify overtraining /overreaching
Buy 3 REFUEL, get a FREE VMG...and... FREE SHIPPING!
Offer expires today!
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...and if you can take a second; I've been analyzing the last few days' data and I should have asked for the BWT and avg watts for the row effort - I want to compare this so if you could please...go back and get #1 your total reps for the 85% of back squat score, and then find the avg watts for the 60 min row and divide that by your BWT in # as a score (ex. 200 avg watts/200# BWT = 1.0)....and PLEASE post those scores on this current day (Dec 22) as well if you can, thanks a bunch! It will help us all; like this;
BS reps - 7
Row score - 1.5
