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
123 comments:
April 6 Part 1: 9:05
April 6- part A 11:29
April 6th Part 1 - 8:34* - accidently did 250lbs deadlift... all deadlifts straight through
Part 1 - 7:57
Part 1 - 8:14
April 6
Part 1: 6:59
Used 265lbs
(I'm training in my garage gym and only have tens)
Part I: 7:45
9:58.
Minute slower than planned, I was hyped up and warm for this one but the deads got horrible really fast. Grip actually became a factor due to the increased thickness of the cheese-grater-like bar. Dips felt great in warm-up but were out of sync until I faced the other direction during the WOD.
Great times already, boys. WOOF!
April 6
Part 1 - 9:43
90 mins rest
Part 2- 11:37
April 6 total 21:20
nice job Sweeney
Thanks Gordo
Monday part#1 @ OPT @ noon with Corson & Trevor
12:38
last 2 sets of 8 RDs really slowed down & I still wasn't quite low enough
run tonight @ Eau Claire pathway
part 1 - 15:35
at whc no dropping, or banging
Part 1) 8:19
Throat very dry today and shins bloody after this one. Deads were almost straight through except for a few quick regrips. Dips started in 8's, then to two 4's, then the last 2 rounds were 4 quick sets of 2.
Part 2 - 12:09
Knee still bugging me, but thought I would give this a go.
laps 3,4,5 were slow because knee was pinching, laps 6,7,& 1/2 were on stride and way faster.
Tried to run Pose and it felt like it in 6&7 laps.
April 6th/09 TOTAL:
Part 1 - 8:14
Part 2 - 12:09
TOTAL = 20:23
Hell of a job Sweeny!
10:27
got to learn how to kip on the rings... shoulders bothering me pretty bad right now....
part two on a treadmill tonight
2 degree incline
April 6
Part 2: 12:24
Course was hilly. It hurt...
Total Time: 19:23
9:07 all sets broken, but tried to the rest time to a minimum. I could push every thing a bit more. Felt good after the lay off.
part 2 - 11:02 at OPT. Ran from a tree (what kind...?) app. 50 meters to the right of the driveway, up to the stop sign at the Country Hills/Rockey Ridge Rd intersection.
Total = 18:59
DeeJay finally posted a picture. Anyone else see a resemblence with Dutch?
Part I
16:30
First DL all straight, juiced about that one!
All dips but the last 2 sets were unbroken.
Just the DL's were a short comming.
Will not get to do the run tonight. Tomorrow AM early.
"fortoo" for two wods today
part 1-
19:21
subbed 185# DL
first 4 sets of dips were done as rx'd
last 4 sets were jumping.
it's wasn't pretty, but definitly a ring dip improvement.
11:26.. will do part II tomorrow with the WOD. not enough time today.
Hey guys do you guys do the crossfit warmup before these wods? Im a main page wod crossfitter but thought Id try these because they look awesome!
Part 1: 11:12
Part 2: 13:35
Day 1 total: 24:47
Part II: 12:59
Cumulative Time: 20:44
These 30" stumps just couldn't churn any faster.
Did the run in hilly Arbour Lake so I had a few climbs and a few downhill rests too.
Wicked day for an outside run!!!
Lower back is starting to feel the wrath of this morning's workout. I originally thought tomorrow's WOD might be a little rest, but I'm beginning to think otherwise.
Part II: 12:24
Part I: 8:19
Part II Notes: Ran this on a dirt track with my GPS watch. Set my virtual partner to keep me on pace with an 11:59 3k goal time. I stayed at pace until my 4th lap. From there mentally it became a struggle. Earlier I contemplated running this on a treadmill but chose get outside while the weather is fair.
Oh yeah.... rest/recovery....
Jumped in the snow shirtless to ice the back after the deadlifts. Took 21P/45C whey/maltodextrin shake. 135 minutes later started run. (btw... run was mostly dry today, but a few puddle hurdles and some snow/ice). About 40P/40C after run. PFC 1 hour later.
Total so far: 23:03, pass the sun dial.
Recovery and strategies was supposed to involve more stretching and some hot and cold contrasts but the day hasn't panned out well for that. I did fit in a nap between the WODs today. Post WOD nutrition was 30C/30P for #1 and 40C/30P for #2. Eating TONS of fat in other meals.
Gonna be at OPT for a 6:45am #3 WOD tomorrow as there's no GHD at my hall. Watch out, suckas!
part #2 @ Eau Claire pathways ~7PM; 13:28 (4 min 9 sec per km)
Rob C.: what is that distance finder website?
time so far = 26:06
hemp protein/Ultima & protein bar after run.
Part 2: 14:01
Day 1 Total: 23:06
part 2 - a dispicable 15:47 - I had no push in me. Felt like a slug.
Total- 24:21
Wow, ring dips suck!!
1. DeadLift/Ring Dips = 22:23
2. Run = 12:04
Day 1 Total = 34:27
part 2 on a treadmill
1.8 miles at 2 degree incline 13:06
total april 6th 23:33
Busy day in the OR, not a lot of gym time afterwards... So took minimal rest (just enough time 2 clean up my weights, rings, and change shoes...)
part 1: 5:56
7min rest
part 2: 11:09
Total (thus far): 17:05
~gm2
Grant, www.map my run.com
Part 11- 10:02,
Total - 19:09
Run was rolling hill loop on pavement in neighbourhood.
PWO part 1 - 40g pro/30g cho
part 2 - 30g pro/40g cho
for both parts vitamin B complex liquid aobut 10 mins post WOD.
Also iced lower back after part1 and alot of foam roller and trigger point work prior to run.
I will do a hot/cold bath tonight for recovery.
- no time for the 3k run...home late from work.
April 7- 7:30
8:37
Running total: 31:43
6:35
F-all warm-up, got up at came to OPT (good WOD for empty tummy), I could barely bend over I'm so sore from yesterday so the BE's were brutal. Missed one double (#30 of the round of 30) but BE's too broken, this could be a ~5 minuter.
Total=29:38
Part 3 - 8:04
Part III: 4:53 No fractions/ no misses
Cumulative Time: 25:37
Lower back is screaming!!!!!!
part 3 - 9:47 - pathetic
total - 34:08 - even more pathetic. I need some sleep, feel like I am getting sick again.
Bernie...warm ups are relative to the WOD at hand...higher CNS demand requires longer warm up...the older you are in training age matters in that as well...i.e. the older in training you are, the longer warm up needed to get the CNS awake...its also based on time of day for WOD, sleep, food before...many things matter to what the warm up is like...maybe i'll write a piece on this next rest day for everyone...cool?
Good God, Sweeney, you're on fire man!
DJ, you want some cheese with your whine?
part 2- 12:56 elbow river route, april 6th pm.
part 3- 7:13
couldn't get DU rhythm, lower back is super tight.
the foam roller is my new bff.
part 3 - 6:35
BE's slightly broken
missed a few DU's early
total after 3 : 27:55
I don't have a rower, still trying to get access to one for tomorrow.
If I can't whats an approriate sub, considering we will be doing 75, 95# SDLHP in the AM workout?
OPT -
A piece on warm ups and how to identify what types of warm ups go with what types of WODs would be freaking sweet.
Depends what kind of cheese you are offering, Geoff.
only have access to a regular back ext. any suggestions on an appropriate sub...maybe a weight to add to them?
5:18
all B ext thru
missed once in set of 20 and 2x on set of 10 DU. Mental let down,lost focus for a sec.
Running total-24:27
PWO-20g protein/30g CHO
roller & trigger pt work, hot/cold in an hr & epsom salt bath tonight.
I forgot to post my running total: 42:31.
I thought the first one to 40 minutes wins. No?
Deejay - I have absolutely no sympathy for your "even more pathetic" 34:08. Sorry.
I'm with Deejay. I'm geting sick and need sleep too!
April 7th WOD
4:33 No stops, no fractions
Part 1 - 8:14
Part 2 - 12:09
Part 3 - 4:33
TOTAL = 24:56
Nice job Sweeny, again!
part 2
Run route was the same as Michael FitzGerald's
16:16
Day 2
Subbed 45lbs Goodmornings for Ext
- 9:35
april 7
ok subbed in 45lb. bb good mornings for back ext.
double unders are coming along, not very efficient at them...jumping far too high, and tensing upper shoulders... ut far more consistent
10:29
total: 34:02
did part II today: 11:50
part III: 6:51 had to sub #45 good mornings. double unders all the way through then on 20 missed...
total part I-III: 29:57
who all is going to compete in their qualifier?? texas filled up so won't be able to compete. pretty tough region anyways, so maybe i can be ready next year
nice work Rob, Chad and Sweeney and anybody I missed near the 5 min mark
Part II (Apr 7th)
Time = 11:15
Great run time Rob C, I could have used you in front of me today.
Total Time
27:45
Post-WOD was 20C/30P and then I ate again 60 min later (20 blocks of fat in that meal!)
Didn't score any significant nappage today, damn work, but I did get some rest in and plan to stretch after I get warm in about an hour. Stiff and sore already so tomorrow is gonna be a treat.
Some awesome times out there so far, boys, keep it up.
DJ, goat cheese.
OPT... Thanks for the reply! The warmup has always been confusing to me. Man that would be awesome to read your knowledge on warmups!!
Anyways on WOD a day behind
Part 1 11:20
part 2 13:22
Man I always felt really fit on croosfit but you guys all blow me away. You guys are monsters!
Part 3 - 4:28. Not sure I could be even 5 sec faster. Only on DU fraction during the round of 10. All BE's stright through.
Total = 23:27
Part III
time = 7:11
Rest between II and III was only 1.5 hours, tough to fuel in that size of a gap.
All D/U's straight, Back ext were very broken. Just on fire right now. Tomorrow will be fun.
Total time= 34:56
Day 2: 8:16
- 50s were both unbroken
- back ext went south real fast... I pushed every rep I had, but it burned real bad
- doubles were just atypically awful
- hope I can turn things around tomorrow
Total: 33:03
Part 3: 7:58
This came out of no where. All DU were unbroken, BE's were horrendous. I don't think I'll be able to get out of bed tomorrow...
Total Time after April 7th
27:21
just jumped on the bandwagon today, with no time to make up yesterday's workouts.
April 7
6:46
-could have made up some time on both DUs and back extensions (broke up the second set only)
Looks like my run time got lost in the shuffle yesterday but it was 13:05 on the treadmill, incline of 1.5.
7:29
was resolved to not break the BEs but lumbar would not have any of it. Broke 30s & 20s into 10s.
Kathleen did it after me & got 7:07
Part 3 - 4:58
Running total (1-3) - 22:03
~gm2
Part I: 8:19
Part II: 12:24
Part III: 6:44
Total: 27:27
Part III Notes: What a long, long day today. Back extensions held up despite my aching back. Double unders were better than they used to, but not as good as they should! DeeJay, please pass the cheese. :)
Geoff, meet me at the bike racks after school.....your going down!
19:56 - boooourns
total - 54:08
16:50
Running tally: 48:33
April 8th
18:43
This felt hellacious. I definitely did NOT fuel properly in preparation. I visited a local CF affiliate yesterday to get ahold of a GHD to do the OPT WOD. I was the new guy so I had to do the CFHQ WOD from monday before I did anything else. So I ended up doing two WOD's yesterday. But foolishly I stuck with my original fuel plan for the day. Today I felt it. Lesson learned...
Total: 46:02
tania, welcome, 65# is weight for the met con today for ladies...have fun...ask ?'s as needed
19:09
Yup, read it and weep, boys. I warmed-up for a good hour prior to this beast and I CRASHED on round 2 of the SDLHP. There were moments where I thought I was going to sit down and quit this sucker so I just put my head down and aimed to go under 20. I have no clue what happened, this is my new task to discover, but I just had my ass handed to me. I suspect there will be some solid times in the sub-15 range today.
Running tally - 48:47
DJ, I ain't go behind no schools with you any time soon.
Beasts: Fun to keep track of all of you these last couple of days.
I really like the addition of the fueling to the posts. Can someone help me out with how you're measureing carbs for sweet potato in zone blocks, or grams? I've seen 5 carb blocks/ cup, which would be 45g carbs/cup, but wanted to get some confirmation. Also, OPT, where have you been? Still doing .com wod's? Haven't seen you post in a while.
17:20 subbed #65
Definitely a mental battle this morn.
Part IV: 19:39
Holy FEK!!!!
I completely under-estimated this one.
Cumulative Time: 45:16
19:54 ouch! I paced the 1st 3 rds too much, not enough reps & too much resting, lesson learned,
Total time-44:21
Geoff, Sweeney, Rob, thanks for the words of encouragement! I'm headed out to do this one now and I'm already not looking forward to it. It's going to be a grinder for sure.
Part IV = 32:04
My time for this event alone is the same as some of your total times. Humbled to say the least.
Total Time = 67:00
Time to rest... for a while at least.
part 5 - 5:40 that hurt, I should have picked it up about 100m sooner. Started to kick at 350m left.
I'm wiped out. That was a great test!
Total time - 50:01
Part I: 8:19
Part II: 12:24
Part III: 6:44
Part IV: 17:52 (1:27/3:26/4:05/4:28/4:24)
Part V: This evening
Total: 45:19
Part IV Notes: I didn't have a target time in mind for this but I took Rob's advice. First round straight through. Second round, I started adding breaks just before failure. 3 through 5, I broke each set up evenly and tried to keep the mind in the game.
Pt 5 - 5:32 on the button
Felt really good, could have pushed harder but tough to gage for such a new distance.
Total-53:19 - I'm finished. My word is 'humba' and that's how I feel.
Nice job out there, boys; Sweeney and Mike, you guys are on another level this week!
April 8/09
Part IV 18:11
The knee barked at me a few times in the Thrusters, put my skins on to give that mental support.
Thanks Kat and Mike for the push!
Part 1 - 8:14
Part 2 - 12:09
Part 3 - 4:33
Part 4 - 18:11
TOTAL = 43:07
Part 4 - 16:52. Nearly died.
Thx Geoff, Corson for yelling & laughing.
part 4 - 24:10
April 8
Part 5: 5:23
Total Time: 51:25
This was tons o fun. Nice job everyone. There are some impressive times out there. Definitely something to gun for...
PWO-30g PRO/40g cho pcf meal 1 hour later. It was something to watch Mike go @ part 4 and Geoff row part 5.
Great work everyone.
part 4 25:01....back became an issue super tight...first two rounds were done in 6:20 and my back started jamming up....
total 59:03
part 4: 19:57 total after 4- 47:52
part 5: 5:52. this is only my second time on a rower and it was a crusty, rusty, dusty concept 2. I'm only guessing my form is atrocious.
total - 53:44
Part 4: 18:55 (RPE 9ish until round 5)
Part 5: 5:43
Total: 57:41
Nice work guys!
OPT @ noon
24:24
on pace for 20 minutes thru 1st 3but rnds 4&5 too much grief in lower back. All chins straight.
Nice work Mack & Mike
Total 57:59
Need to keep elbows higher for thrstrs
Q: is it OK to drop SDLHP from chin? I did this frequently.
Q: is it OK to lower chin to meet the bar on SDLHP? I did not do this.
Row tonight @ CFC
For interest sake...
1:40 pace for 1600m = 5:20
1:45 pace = 5:36
1:50 pace = 5:52
Part IV- 25:31
Total I-IV: 55:38
Part I: 7:45
Part II: 12:59
Part III: 4:53
Part IV: 19:39
Part V: 5:55
Total: 51:11
Gruelling test.
The hot tub is open and waiting. God bless the moto massager.
See y'all on Friday.
I put everything I had into this row.
Time = 5:56
My goal was sub 6. Mission accomplished!
Total time = 72:52
I am looking forward to a day off.
Congrats to everyone who did all the WOD's.
The programing is spectacular, thanks James.
Part 1 - 7:57
Part 2 - 11:02
Part 3 - 4:28
Part 4 - 16:52
Part 5 - 5:19...damper 7. Sub 1:38 for 2 mins, then 1:42-1:44 for 2 mins, then 1:40 eventually down to 1:30 to finish. Felt good once I finished, no real gased feeling - must be peaking.
Total time - 45:19
Looking forward to watching paint dry tomorrow.
part 4- 19:05
I did not want to read what anybody wrote before this one so I avoided the internet all day.
I was like Geoff others and wanted to call it off in round 2. every movement went into sets of 2 and 3 during round 2 on.
April 8
Part 1 - 21:20
Based on the disaster that was my last Fran, I went with #55 (50% bwt) instead of #65. Sumos were relatively easy, and the 4th round of thrusters were the best. I think this thruster problem is all in my head. I should have ground it out at #65 even if it would have taken over half an hour... thoughts?
Part 2 - 7:08
Was hoping to go sub 7, but started off to hard to keep it up.
Grant, dropping is ok, but lowering chin is out. Great pull ups today.
part 5 - 5:19.1 - I guess every 10th of a second counts....
Total running time - 59:28 - personally, a very bad cylce...
part 5 - 5:48
Long day again in the OR... was good 2 relieve some stress... Sets 4/5 of part 4 were broken...
Part 4 - 14:25
7 min rest
Part 5 - 5:47
Total - 42:15 (5:56, 11:09, 4:58, 14:25, 5:47)
~gm2
1600m row = 5:52 @ CFC
thanks Mack & Steve
total = 63:51
graston tomorrow @ Tower with Ian
Part 3 9:21
Row: 5:39
Total 54:12
April 8/09
Part II = 5:35.3
Overall
Part 1 - 8:14
Part 2 - 12:09
Part 3 - 4:33
Part 4 - 18:11
Part 5 - 5:35.3
TOTAL = 48:42
I can't feel my legs!
Nice job everyone! Have some sweet earned rest!
Part I: 8:19
Part II: 12:24
Part III: 6:44
Part IV: 17:52 (1:27/3:26/4:05/4:28/4:24)
Part V: 5:29
Total: 50:48
I was mentally not prepared for the row tonight but kept pulling hard enough to keep the total time under 5:30. I started at a 1:34 avg pace and should have kept that up a little longer to draw out my average. Buckle on the right shoe came loose so I lost about 3 pulls which may have cost me a little.
Great job everyone!
oh and deejay, just for interest, my row was 5:19.0. How close was that?
part 5 5:39
total 64:44
back and hamstrings are feeling the effect of this cycle...
Part 5- 6:17
total : 65:07
part 4 22:33
part 5 6:59
Im not the best rower
Deadlift wod Part I= 8:08
I had sub 730 in my sights but I got mentally weak on last 2 sets of ring dips. All sets of dips unbroken except last 2. None of the deadlifts were unbroken but reps were fast with short breaks. Breathing was under control entire workout.
No part II for me today per OPT advice.
April 7th
5:24
back X unbroken
double unders a few mistakes, i was dizzy coming off the back x machine. no recovery needed afterwards, complete control of breathing entire workout.
April 8th Part I
15:42
I did the first rd in 2:00 then i started to pace myself. I did all sets of 5 for sdlhp and thrusters. At the end of rd 2 thrusters my 40$ walmart bent bar broke, the sleeve fell right off the right side so i had to take time to slide that back on and for the next 3 rounds i couldnt drop the bar and had to make sure all the lifts were level or else it would slide off, that def cost me some time but thats ok...
3 min afterwards of flopping around on the ground, within 10 min back to normal.
35gp
40gc
row- 5:35
legs were tired during this one, breathing was fine, i didnt start my kick till 200m should have started at 300m.
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