are we human or are we gymnasts
_rounds for time;
7 muscle ups
10 HSPU
male:
BWT - below 140# - 8 rounds
BWT - 140-160# - 7 rounds
BWT - 160-180# - 6 rounds
BWT - 180+# - 5 rounds
female:
BWT - below 130# - 5 rounds
BWT - 130-160 - 4 rounds
BWT - 160+# - 3 rounds
post BWT and time to complete required rounds to comments
arms at full extension at top and bottom of muscle up, crown to floor for HSPU
post wod fuel - male:
above 12% - 30g prot/30g carb
8-12% - 30g prot/45g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
twice is nice
Doug understanding intensityAM:
as many rounds in 20 minutes:
15 ring dips
20 alternating SA DB Power Snatch - 55#/35#
25 double unders
PM:
Low Bar Back Squat - 5,4,3,2,1; 240 sec rest b/t sets
biceps to rings on dips
hips to full ext at top of snatch
there are 60 total reps per round in AM workout, post total reps for the 20 minute time frame completed to comments along with the back squat totals for PM workout
post wod fuel part 1 - male:
above 12% - 40g prot/40g carb
8-12% - 40g prot/60g carb
below 8% - 40g prot/80g carb
post wod fuel part 1- female:
above 16% - 30 g prot/20 g carb
12-14% - 30 g prot/40 g carb
below 12% - 30 g prot/60g carb
eat a large PFC meal 60 min after post wod fuel for everyone
post wod fuel part 2 - male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/10g carb
below 8% - 40g prot/20g carb
post wod fuel part 2 - female:
above 16% - 20 g prot/0 g carb
12-14% - 20 g prot/10 g carb
below 12% - 20 g prot/20g carb
eat a low GI PFC meal 60 min after post wod fuel for everyone, stress the protein and good fats
as many rounds in 20 minutes:
15 ring dips
20 alternating SA DB Power Snatch - 55#/35#
25 double unders
PM:
Low Bar Back Squat - 5,4,3,2,1; 240 sec rest b/t sets
biceps to rings on dips
hips to full ext at top of snatch
there are 60 total reps per round in AM workout, post total reps for the 20 minute time frame completed to comments along with the back squat totals for PM workout
post wod fuel part 1 - male:
above 12% - 40g prot/40g carb
8-12% - 40g prot/60g carb
below 8% - 40g prot/80g carb
post wod fuel part 1- female:
above 16% - 30 g prot/20 g carb
12-14% - 30 g prot/40 g carb
below 12% - 30 g prot/60g carb
eat a large PFC meal 60 min after post wod fuel for everyone
post wod fuel part 2 - male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/10g carb
below 8% - 40g prot/20g carb
post wod fuel part 2 - female:
above 16% - 20 g prot/0 g carb
12-14% - 20 g prot/10 g carb
below 12% - 20 g prot/20g carb
eat a low GI PFC meal 60 min after post wod fuel for everyone, stress the protein and good fats
Doctor Doctor
some of the OPT crew with the master in Edmonton this past weekend - Hooahhh!!!!!"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
-row damper is up to each athlete
-ass to grass on squats, NOT ball
-chin CLEARLY above bar on chin ups
-chest to deck on push ups
-unanchored sit ups, no AbMat
Post Tabata score for each exercise to comments and total for final score.
(i.e. 10, 22, 9, 15, 15 = 71 as final score)
post wod fuel - male:
above 12% - 30g prot/30g carb
8-12% - 30g prot/45g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
tomorrow will be a double
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
-row damper is up to each athlete
-ass to grass on squats, NOT ball
-chin CLEARLY above bar on chin ups
-chest to deck on push ups
-unanchored sit ups, no AbMat
Post Tabata score for each exercise to comments and total for final score.
(i.e. 10, 22, 9, 15, 15 = 71 as final score)
post wod fuel - male:
above 12% - 30g prot/30g carb
8-12% - 30g prot/45g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
tomorrow will be a double
cardio respiratory endurance - CRE
our one "hurdle" in our 400m track here at OPTSprint Run 400 m for 9 sets; rest 2 min b/t each set exactly
The intervals are based on perceived effort, not time.
set 1,4 and 7 are at 70%
set 2,5 and 8 are at 85%
set 3,6 and 9 are at 100%
post times for all 9 sets to comments
post wod fuel - male:
above 12% - 30g prot/30g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
The intervals are based on perceived effort, not time.
set 1,4 and 7 are at 70%
set 2,5 and 8 are at 85%
set 3,6 and 9 are at 100%
post times for all 9 sets to comments
post wod fuel - male:
above 12% - 30g prot/30g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
every second counts
a pic from my future winter hangout - http://labuenavidaproperties.com/for time;
snatch x 15 reps
9 push up burpees
snatch x 12 reps
12 push up burpees
snatch x 9 reps
15 push up burpees
(males use 95#, females use 65# for snatch)
full squat catch on snatch
ensure you stand up completely with lockout before bar returns toward floor
chest to deck and clap overhead with burpees
post time to comments
post wod fuel - male:
above 12% - 25g prot/25g carb
8-12% - 25g prot/35g carb
below 8% - 25g prot/45g carb
post wod fuel - female:
above 16% - 20 g prot/0 carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
snatch x 15 reps
9 push up burpees
snatch x 12 reps
12 push up burpees
snatch x 9 reps
15 push up burpees
(males use 95#, females use 65# for snatch)
full squat catch on snatch
ensure you stand up completely with lockout before bar returns toward floor
chest to deck and clap overhead with burpees
post time to comments
post wod fuel - male:
above 12% - 25g prot/25g carb
8-12% - 25g prot/35g carb
below 8% - 25g prot/45g carb
post wod fuel - female:
above 16% - 20 g prot/0 carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
Friday, April 10th, 2009
for loads:
hang power clean - 1,1,1,1,1,1,1; 180 sec rest b/t sets
ensure all sets are a challenging 1
post wod fuel:
above 12% - 40g prot/0 carb
8-12% - 40g prot/0 carb
below 8% - 40 g prot/0 carb
eat a balanced PFC meal 60 min after post wod fuel - keep carbs low GI and fat high
take this as a back off day - moderate intensity, low volume...Saturday and Sunday WOD's will test the other 2 primary energy systems at moderate intensity and low volume..there will be one workout each per day
hang power clean - 1,1,1,1,1,1,1; 180 sec rest b/t sets
ensure all sets are a challenging 1
post wod fuel:
above 12% - 40g prot/0 carb
8-12% - 40g prot/0 carb
below 8% - 40 g prot/0 carb
eat a balanced PFC meal 60 min after post wod fuel - keep carbs low GI and fat high
take this as a back off day - moderate intensity, low volume...Saturday and Sunday WOD's will test the other 2 primary energy systems at moderate intensity and low volume..there will be one workout each per day
5 workouts in 3 days for total time
NEW TOYS - thanks Coach Greg and Aimee!!!here are the workouts for the next 3 days, plan accordingly:
April 6th part 1
for time;
15 Dead Lift - 255#
8 ring dips
13 Dead Lift - 255#
8 ring dips
11 Dead Lift - 255#
8 ring dips
9 Dead Lift - 255#
8 ring dips
7 Dead Lift - 255#
8 ring dips
5 Dead Lift - 255#
8 ring dips
3 Dead Lift - 255#
8 ring dips
1 Dead Lift - 255#
8 ring dips
April 6th part 2
for time;
Run 3000 m
April 7th
50,40,30,20,10 rep rounds for time;
GHD Back Extensions
Double Unders
April 8th part 1
5 rounds for time;
15 SDLHP - 95#
15 thrusters - 95#
15 chin ups
April 8th part 2
for time;
1600 m row
add all 5 workout times together to get your total time
post workout times and more importantly total time to comments
work on fuelling strategies, pre and post workout recoveries, rest/relaxation techniques as well as strategy to ensure lowest total time at the end of the 3 days; this is the time to have all these in order
April 6th part 1
for time;
15 Dead Lift - 255#
8 ring dips
13 Dead Lift - 255#
8 ring dips
11 Dead Lift - 255#
8 ring dips
9 Dead Lift - 255#
8 ring dips
7 Dead Lift - 255#
8 ring dips
5 Dead Lift - 255#
8 ring dips
3 Dead Lift - 255#
8 ring dips
1 Dead Lift - 255#
8 ring dips
April 6th part 2
for time;
Run 3000 m
April 7th
50,40,30,20,10 rep rounds for time;
GHD Back Extensions
Double Unders
April 8th part 1
5 rounds for time;
15 SDLHP - 95#
15 thrusters - 95#
15 chin ups
April 8th part 2
for time;
1600 m row
add all 5 workout times together to get your total time
post workout times and more importantly total time to comments
work on fuelling strategies, pre and post workout recoveries, rest/relaxation techniques as well as strategy to ensure lowest total time at the end of the 3 days; this is the time to have all these in order
pull it and push it
for loads:
power clean/push jerk - 1.1 x 9; 240 sec b/t sets
post BWT and highest load to comments
post fuelling:
everyone - 40g prot/10g carb; then a PFC meal 60-90 min later
next 3 will have doubles on the 1st and 3rd workout days, prepare to continue to work hard
power clean/push jerk - 1.1 x 9; 240 sec b/t sets
post BWT and highest load to comments
post fuelling:
everyone - 40g prot/10g carb; then a PFC meal 60-90 min later
next 3 will have doubles on the 1st and 3rd workout days, prepare to continue to work hard
mix it and mash it
build to a somewhat tough 3 in the front squat - take no more than 20 min
(leave some on the table)
rest 5 min
for time;
25 walking lunges
30 db hang squat clean - 25#/h
20 HSPU
50 double unders
25 db thrusters - 25#/h
35 GHD Sit ups
20 chest to bar chin ups
50 squats
post loads for front squat and time for hopper to comments
knee grazes on lunges, ass to grass on squatting movements, crown to floor on HSPU
post wod fuelling:
above 12% - 40 g prot/20 g carbs
8-12% - 40g prot/40 g carbs
below 8% - 40g prot/60 g carbs
everyone eats a PFC balanced meal with protein and veggies and good fats within 60-90 min of the post wod fuel
(leave some on the table)
rest 5 min
for time;
25 walking lunges
30 db hang squat clean - 25#/h
20 HSPU
50 double unders
25 db thrusters - 25#/h
35 GHD Sit ups
20 chest to bar chin ups
50 squats
post loads for front squat and time for hopper to comments
knee grazes on lunges, ass to grass on squatting movements, crown to floor on HSPU
post wod fuelling:
above 12% - 40 g prot/20 g carbs
8-12% - 40g prot/40 g carbs
below 8% - 40g prot/60 g carbs
everyone eats a PFC balanced meal with protein and veggies and good fats within 60-90 min of the post wod fuel
gut check time
build to a tough 1 in the push press - take no more than 20 min
rest 3 min
7 sets for total time;
7 R arm db power snatch - 45#
7 L arm db power snatch - 45#
7 R arm KBS - 20kg
7 L arm KBS - 20kg
10 push up burpees
rest 1 min
post push press 1 rep and total working time of met con to comments
hips must come to full ext at top of snatch before weight is lowered, db must touch ground each rep
KB must be above head height at top of swing
chest to deck on burpees, get air at top with clap overhead
post wod fuelling:
above 12% - 40 g prot/20 g carbs
8-12% - 40g prot/40 g carbs
below 8% - 40g prot/60 g carbs
everyone eats a PFC balanced meal with protein and veggies and good fats within 60-90 min of the post wod fuel
rest 3 min
7 sets for total time;
7 R arm db power snatch - 45#
7 L arm db power snatch - 45#
7 R arm KBS - 20kg
7 L arm KBS - 20kg
10 push up burpees
rest 1 min
post push press 1 rep and total working time of met con to comments
hips must come to full ext at top of snatch before weight is lowered, db must touch ground each rep
KB must be above head height at top of swing
chest to deck on burpees, get air at top with clap overhead
post wod fuelling:
above 12% - 40 g prot/20 g carbs
8-12% - 40g prot/40 g carbs
below 8% - 40g prot/60 g carbs
everyone eats a PFC balanced meal with protein and veggies and good fats within 60-90 min of the post wod fuel
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