Thx to everyone who participated, scores till coming in...great stuff.
Next comp Sunday, January 16th - host location - OPT!
We invite all those who might be able to come to this one who are in the area to pack their bags and mark the date, would love to have you come by to the little place that could - a full day event.
When the difficulties come,
and pile so high on top of one another that you can't see the way forward,
you have a choice.
You can choose to give up, or you can choose to get stronger.
Back at it Tuesday AM....rest up.
Big Dawg Comp # 2, Nov 13, 2010 - Naples, Florida
Workouts:
EVENT 1:
A 45# bar and two bumper plates will be 200 meters away from the pull up
station. Starting from the pull up station and in three separate trips carrying one piece of equipment per trip on way back, run and retrieve a bar and two bumper plates and return them to the pull up station. At this point you may load your bar. Once your bar is loaded, begin the workout:
21,15,9 rep rounds:
Thrusters - 95#/65#
Chin Ups - chin over vertical plane
This event is for total time.
rest 1 hour
EVENT 2:
3 Rounds for time of:
7 Squat Snatch - 115/75#
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders
rest 2 hours
EVENT 3:
10 Minutes to find 1 Rep Max Clean & Jerk (poundage)
Thank you to Anthony and Alison at CF Redline for putting the workouts together and hosting the live event.
Post your times and scores to comments in one post if you can, thanks.
Enjoy the day; rest on Sunday and Monday.
We begin again on Tuesday bright and early.
EVENT 1:
A 45# bar and two bumper plates will be 200 meters away from the pull up
station. Starting from the pull up station and in three separate trips carrying one piece of equipment per trip on way back, run and retrieve a bar and two bumper plates and return them to the pull up station. At this point you may load your bar. Once your bar is loaded, begin the workout:
21,15,9 rep rounds:
Thrusters - 95#/65#
Chin Ups - chin over vertical plane
This event is for total time.
rest 1 hour
EVENT 2:
3 Rounds for time of:
7 Squat Snatch - 115/75#
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders
rest 2 hours
EVENT 3:
10 Minutes to find 1 Rep Max Clean & Jerk (poundage)
Thank you to Anthony and Alison at CF Redline for putting the workouts together and hosting the live event.
Post your times and scores to comments in one post if you can, thanks.
Enjoy the day; rest on Sunday and Monday.
We begin again on Tuesday bright and early.
thurs, nov 11, 2010
Sharpening:
A. Hang Squat Snatch - 95#/65# x 5-10 @ high speed; rest 1 min x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy
post notes to comments
workouts for weekend posted Friday PM early as I'll be in SunnyVille USA on east coast
3 workouts - one day, have fun, thx for participating!
A. Hang Squat Snatch - 95#/65# x 5-10 @ high speed; rest 1 min x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy
post notes to comments
workouts for weekend posted Friday PM early as I'll be in SunnyVille USA on east coast
3 workouts - one day, have fun, thx for participating!
tues, nov 9, 2010
Aaron Grider rememembered
("it's OK")
Peaking:
A. Power Snatch - 2-3 x 3; rest 5 min
B. Squat Snatch - 50% max snatch touch and go x 5; rest 45 sec x 3
C. Run 200 m @ 95%; walk rest 90 sec x 2
post loads and notes to comments
"it's very easy to sharpen the well conditioned body"
- Arthur Lydiard
("it's OK")
Peaking:
A. Power Snatch - 2-3 x 3; rest 5 min
B. Squat Snatch - 50% max snatch touch and go x 5; rest 45 sec x 3
C. Run 200 m @ 95%; walk rest 90 sec x 2
post loads and notes to comments
"it's very easy to sharpen the well conditioned body"
- Arthur Lydiard
sun, nov 7, 2010
aerobic power:
Run 400 m @ 95%
Rest 2 min x 3
(10 min HSPU parallette practice)
Run 400 m @ 95%
rest 2 min x 3
rest as needed
lactate training:
OHS - build to a tough 1 quickly - NOT a 1RM
(perform a few fast ring dips b/t sets)
rest 3 min
30,20,10 rep rounds for time:
OHS - 50% BWT
Ring Dips
post loads and times to comments
(goal is same speed per round for run; hold tight on set 3 each time; all out for circuit)
Run 400 m @ 95%
Rest 2 min x 3
(10 min HSPU parallette practice)
Run 400 m @ 95%
rest 2 min x 3
rest as needed
lactate training:
OHS - build to a tough 1 quickly - NOT a 1RM
(perform a few fast ring dips b/t sets)
rest 3 min
30,20,10 rep rounds for time:
OHS - 50% BWT
Ring Dips
post loads and times to comments
(goal is same speed per round for run; hold tight on set 3 each time; all out for circuit)
sat, nov 6, 2010
If you're not fit enough, don't do it!
Sharpening Strength:
A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6
post loads, avg watts and notes to comments
double on Sunday, Monday off, tues single, wed off, thurs single, fri off, compete on Saturday
we're LIVE in Naples, Florida for this one - don't forget to register!
Sharpening Strength:
A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6
post loads, avg watts and notes to comments
double on Sunday, Monday off, tues single, wed off, thurs single, fri off, compete on Saturday
we're LIVE in Naples, Florida for this one - don't forget to register!
fri, nov 5, 2010
One night of sleep deprivation decreases treadmill endurance performance
( European Journal of Applied Physiology 2009; 107: 155-161)
Pickett and Morris (1) reported that time to exhaustion (TTE) was unaltered following 30 h of sleep deprivation, whereas Martin (2) reported only a marginally (P = 0.05) significant decrease in TTE following 36 h of sleep deprivation. In addition, the effect of sleep deprivation on pacing is unknown as previous investigations used time to exhaustion rather than fixed end point tests to determine performance. The nature of these tests require that athletes exercise until exhausted, which is unlike most athletic events. For this reason, the authors of this investigation used a distance-based timed test to examine the effect of sleep deprivation on endurance performance.
This study examined the effect of one night of sleep deprivation on pre-loaded, 30 minute, self-paced endurance performance. In addition, the authors investigated how sleep deprivation effects pacing, cardiorespiratory, thermoregulatory, and perceived exertion. It was hypothesized that endurance performance would decrease following 30 hours of sleep deprivation.
In this investigation, 30 hours of sleep deprivation was shown to have a negative impact on pre-loaded endurance performance. Even though the subjects completed a shorter distance after sleep deprivation, their perception of effort (RPE) was the same in both trials. This indicates that the subjects felt like they were working just as hard in the sleep deprivation trial as they had under control conditions. Therefore, it is possible that sleep deprivation affects performance through alterations in perceived exertion.
In addition to endurance performance, the authors examined cardiorespiratory, and thermoregulatory responses to exercise. The results indicated that sleep deprivation has a limited effect on cardiorespiratory and thermoregulatory responses to exercise.
Peaking Strength:
1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.
rest 5 min
2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.
rest 5 min
3. for time:
50 HSPU on parallettes
post loads and times to comments like this:
1. 130kg
2. 220 kg
3. 10:28 (include height of parallettes)
( European Journal of Applied Physiology 2009; 107: 155-161)
Pickett and Morris (1) reported that time to exhaustion (TTE) was unaltered following 30 h of sleep deprivation, whereas Martin (2) reported only a marginally (P = 0.05) significant decrease in TTE following 36 h of sleep deprivation. In addition, the effect of sleep deprivation on pacing is unknown as previous investigations used time to exhaustion rather than fixed end point tests to determine performance. The nature of these tests require that athletes exercise until exhausted, which is unlike most athletic events. For this reason, the authors of this investigation used a distance-based timed test to examine the effect of sleep deprivation on endurance performance.
This study examined the effect of one night of sleep deprivation on pre-loaded, 30 minute, self-paced endurance performance. In addition, the authors investigated how sleep deprivation effects pacing, cardiorespiratory, thermoregulatory, and perceived exertion. It was hypothesized that endurance performance would decrease following 30 hours of sleep deprivation.
In this investigation, 30 hours of sleep deprivation was shown to have a negative impact on pre-loaded endurance performance. Even though the subjects completed a shorter distance after sleep deprivation, their perception of effort (RPE) was the same in both trials. This indicates that the subjects felt like they were working just as hard in the sleep deprivation trial as they had under control conditions. Therefore, it is possible that sleep deprivation affects performance through alterations in perceived exertion.
In addition to endurance performance, the authors examined cardiorespiratory, and thermoregulatory responses to exercise. The results indicated that sleep deprivation has a limited effect on cardiorespiratory and thermoregulatory responses to exercise.
Peaking Strength:
1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.
rest 5 min
2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.
rest 5 min
3. for time:
50 HSPU on parallettes
post loads and times to comments like this:
1. 130kg
2. 220 kg
3. 10:28 (include height of parallettes)
thurs, nov 4, 2010
I'm in part 2 of HIGHER ORDER THINKING series for 2010/2011 today, part 2 of 8; a group discussion came around a statement. All parties were invited to 1. notice, 2. explain, 3. prescribe, 4. perform.
I thought that I had a great audience of folks who (if you have not figured out already) are looking for a path of "higher order"; I suggested I'd ask my audience.
Buddha said:
"struggle is mandatory, suffering is optional"
In relation to your experiences (what you come to the table with) and in respect of all others and their biases and tendencies; what are your thoughts on the above statement?
post to comments
I thought that I had a great audience of folks who (if you have not figured out already) are looking for a path of "higher order"; I suggested I'd ask my audience.
Buddha said:
"struggle is mandatory, suffering is optional"
In relation to your experiences (what you come to the table with) and in respect of all others and their biases and tendencies; what are your thoughts on the above statement?
post to comments
wed, nov 3, 2010
Watching Tottenham vs Inter Milan tonight; love Champions League football when I get the chance, first love ye know. Anyhow, this cat impressed me; made me think that we all have weaknesses and strengths and taking advantage of what we are good at matters most when it counts.
This guy is at LEAST 6'6" or more playing a faster, smaller mans position "most times" - can handle the ball well, but does what he can with what he has (makes the trek back deep to defend due to his height, pushes the ball wide in set up and drives hard to net to get ready for cross, and actually chases down defenders) - just a sidenote I wanted to remind everyone about; use what you have well and to the best you can, everything else will follow if you work hard.
He just scored by the way.
Speed and Power peak:
A. Split Jerk - 1,1,1,1,1; rest 4 min
+
3 rounds for time all out:
35 double unders
25 push ups
15 CTB chin ups
post loads and time to comments
thursday off
This guy is at LEAST 6'6" or more playing a faster, smaller mans position "most times" - can handle the ball well, but does what he can with what he has (makes the trek back deep to defend due to his height, pushes the ball wide in set up and drives hard to net to get ready for cross, and actually chases down defenders) - just a sidenote I wanted to remind everyone about; use what you have well and to the best you can, everything else will follow if you work hard.
He just scored by the way.
Speed and Power peak:
A. Split Jerk - 1,1,1,1,1; rest 4 min
+
3 rounds for time all out:
35 double unders
25 push ups
15 CTB chin ups
post loads and time to comments
thursday off
tues, nov 2, 2010
anaerobic lactic endurance:
6 sets @ 97-100%:
10 Power Clean - 155/105#
10 box jumps - 30/24"
10 KB squat clean - 2pd/1.5pd
10 burpees - jump to 12 inches
rest 4 min active rest
post times per round to comments
single on wednesday
6 sets @ 97-100%:
10 Power Clean - 155/105#
10 box jumps - 30/24"
10 KB squat clean - 2pd/1.5pd
10 burpees - jump to 12 inches
rest 4 min active rest
post times per round to comments
single on wednesday
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