Ryan Molle row times @ OPT on Tues, July 28th....building machines in this little shop
5 sets for loads;
A1. High Bar Back Squat @ 30X0; 4-6 reps; 10 sec rest
A2. DB Walking Lunges @ 1010; 6 reps/leg; 10 sec rest
A3. Jumping Air Squats @ 10X0; 15 reps; 120 sec rest
A4. Supinated Strict Weighted Chin Ups @ 31X1; 3 reps; 10 sec rest
A5. Chest to Bar Kipping Chin Ups unweighted - 6 reps; 10 sec rest
A6. Kipping Chin Ups unweighted - 9 reps; 120 sec rest
post loads/reps/notes to comments
get air on jump squats, work on explosion, hands behind head at all times
warm up well and start hard and heavy for A1 and A4....prepare to drop weights to fit into rep range, goal here is volume and intensity
post wod fuel male:
above 12% - 45g prot/15g carb
8-12% - 45g prot/40g carb
below 8% - 45g prot/65g carb
post wod fuel - female:
above 16% - 35 g prot/20 g carb
12-14% - 35 g prot/35 g carb
below 12% - 35 g prot/50 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
51 comments:
somebody please explain to me the 30x0 and 1010 all that stuff. meant to ask someone but its been awhile since we had a wod with those.
Hi Rob, I am new here, but on my first day (July 14) Hixy explained those notations. I believe 30X0 would mean:
3 secs eccentric (down)
0 secs in the down position
X explosive concentric (up)
0 secs in the top position
Is high bar BS, with a2a (or, just past parallel) the standard recommendation here, or is there a preferred style? Not meaning to open a can of worms with that one...
I'm sure Rory will show u... hixy gave a gd explination a few days ago...
e.b.c.t. -- 30X0
eccentric - 3 sec lengthining muscle (mostly holds true 4 major muscle group involved in movement)... 4 the squat this is the down movement, lenghthening the quads)...
bottom -- 0 (no pause b4 going 2 c...)
concentric -- X = Xplosive intent... this shortens the muscles of the major group involved... 4 the squat this is the up movement where the quads shorten... CONcentric = CONtract...
top -- 0 no pause at the top b4 beginning the cycle again at e... end of the rep...
hope this helps brother...
~gm2
thanks Unit i think i got it i am going to head in early so i can blame the army for missing this one. then after this i get to look forward to a 70lbs rucksack patrol for an hour or 2 yay me. i love the army and their narrow focused training ideology. Rory will still be MIA for a few more days i need my partner back it brings out the intensity much more training with a partner.
Thought I would share this with my fellow dawgs....
I spoke with Jim Storch last night, Director of NYS Empire State Games and he is coaching this monster right now...check this out...he is 17 years old, 180lb (approximate). I watched him compete in the 2008 Empire Games, and he is going to be something to watch.
http://www.youtube.com/user/EFCLIFTINGTEAM#play/all/uploads-all/2/2ZnTdPxxWUI
http://www.youtube.com/user/EFCLIFTINGTEAM#play/uploads/19/IiU6kL2lDZE
Back Squat 185,195,205,215,235 x6
Weighted chins 50, 55x4
Everything else unbroken
I was real pleased with the back squat,especially at this tempo. 255 x 5 is my pr, and that is with 5 min breaks and totally fresh.
Jumping air squats, took the wind out of me. Pullups not bad.
1 1/4 cup applesauce, 2 scoops jarrow whey protein.
Chad "Action"- used your warmup today, really liked it, whole body felt ready to roll, keep those videos coming....this is to all the Big Dawgs- what does your "cool down" consist off?
high bar squat-132,142,152,162,172
lunges-20,22.5,25,27.5,30
jumping air squats- finished the legs off
chins -17.7,20,25,27.5,30
ctb- straight through
kip chins- straight through
Back Squat:150, 150, 160, 165, 165
*I didn't warm up enough because mid way through I felt good and bumped the weight up
Lunges: *I wrote the workout out early this morning and apparently missed the DB before the lunges...I thought it seemed easy, Whoops!
Jumping air squats: Got some mad air!
Chins: 20, 20, 15, 15
C2B - still workin on it, maybe got the bar twice in total
Kipping Chins - felt pretty good today despite the wrist issues.
Going to BC this weekend so this may be my last post till Tuesday.
Less than a month till the wedding and we NEED a bit of a break :o)
Have a GREAT WEEKEND Everyone!!!!!
Mack put me up to this one. Yesterday's WOD - 8:23
Squat: 315x5 325x5 325x5 325x4 345x4
DB Lunges: 50, 70, 140, 70, 70
Chins: 50, 70, 88, 97, 97x2
Squat: worked up to 214
Lunge: up to 31.25/hand
Pull-up: up to 35
Good grief, that was really f#$kin' hard. My 1st set felt awful so I only made small jumps in hopes that I'd reach a max in the squats (aka top out at 4 reps) but I kept getting 6 reps with good form (low bar squats today to be safe). Lunges were bru-tal and the jump squats were pure pain. I was starting to feel pukey by the 4 set of pull-ups, which is pretty rare.
This is pretty much what the doctor (naturopath) ordered today, great workout when it's over.
Going with Refuel for post-WOD today for quick calorie uptake and then I'll do some fats in 30 minutes.
Squat 115(6REPS), 125(6 REPS), 130(4REPS), 135((4REPS), 140(4REPS)
Lunges--just did 12 each time, didn't realize were adding weight..oops
Jumping air squats...first time, found challenging and toasted legs.
Weighted chins...15, 20, 25, 30(20reps), 30(2reps).
Chest to bar chins..can't do these yet but did 6 kips
Kipping....straight through 9 reps per set
Back Squat 155/6 165/6 170/6 175/5 175/4
DB Lunges: #35 Db's
Jump Squats: last to sets were broken ...legs were failing to keep up with me!
Strict PU: #15/3 straight through
CTB: Completed
Kipping Completed
Loved the super sets!
peace out ...time to RECOVER!!
5’10 – 168 – 29yrs old
I love this programming!
Squats 198,209,220,231,242(6 reps)
Lunges 25, 30, 30, 35, 35
Jump Squats 15, 8/7, 15, 15, 15
Weighted Chins 40, 40, 40, 40, 40
Chest to bar Unbroken
Kipping Unbroken
Sterling and I kept a pretty good pace throughout this WOD. I’m glad he was there or I would have effed this up big time. I give a lot of credit to those that can grind through a WOD like this alone!
I’m re-fueling right know on some homemade buffalo/turkey burgers, sweet potato, quinoa, 2 “fruit to go’s” and some berries.
Those rowing times are FREAKISH!
Damn, that was brutal. (The 110 degree heat might have had something to do with it, too.)
BS: 205x5x4x4x4x4 Thought I'd have to reduce as I went along, but I always was able to grind out the 4th rep.
Lunge: 35lb per hand all sets.
Jump squats: ouch
Wtd chins: 53x3x3; 45x3; 36x3; 30x3
CtoB: Broken after the second round
Kipping pulups: had to break these in later rounds, too. Lats felt fatigued from yesterday's pull to inverts.
A few quick QDR static holds, then relaxed stretching cooldown today.
PWO: 45p/65c Whey, Recoverite, pomegranate juice, BCAA before and after workout.
Ready for the off day!
Back squat: 225,245,245,255,265 for 6 on all
DB Lunges: 40,50,55,55,55
Pullups: 40,40,50,50,55
The hardest part today was getting the weight up on my feet when doing pullups.
More fatiguing then I initially anticipated, although the 120 sec rest was much welcome throughout.
DL: worked up to 205lbs
DB lunges: up to 35lbs (could have done a bit more but figured wanted to focus on explosion on jump squats)
Jump Squats: 15 unbroken all through
Weighted Chins: up to 30lbs
Chest to bar: unbroken up to last two sets
Kip Chins: Unbroken to last two sets
Thanks Gord for the push today. Now looking forward to a rest day and the next cycle!
2nd day back & again exercises that I suck at!
A1.73kgx6, 78kgx4, 81kgx4, 85kgx4, 88kgx2
A2.22.5#, 23, 23,5 for the rest as that's the heaviest DBs I have. A3. All 15
A4. 10, 12, 13.5, 15, 16.5 kg
A5. All 6 but last set 3,1,1,1 A6. All 9 but last set 6,3
High Bar Back Squat: 225X6X6X6X4X4
DB walking lunges: I, like Ali, missed the DB portion of this workout when I wrote it down this morning so did walking lunges with no weight....damn!
weighted chin ups: 50,50,50,50,50
This workout was 34min 15sec of hell. All I can say is thanks, James, for the 120 sec rest periods.
Post WOD: 2 scoops recoverite, muscle milk light and 20g dextrose
Good to have you back, Captain Corson!!
A1. 155, 155, 165, 165, 165
A2. Sleepy this morning and missed the DB too!
A3. all straight
A4. Body Weight was enough, especially by the end (something that needs to be worked on)
A5. All straight
A6. All 9, but were probably really ugly.
Goal for this year is to improve my upper body gymnast strength and to get that all mighty muscle up!!!!
Thanks Geoff. It's great to be back.
It was awesome to put some names and faces together of all the other Dawgs who were in Aromas.
Some huge #s today. Great job everyone.
A1. BS - 95, 98, 98, 98, 98 (got 6 for each; stayed at this weight to focus on tempo and form); thx Geoff, Laura and Michael for your help.
A2. DB Walking Lunges - 15, 17.5, 20, 22.5, 25 - straight thru
A3. Jumping Air Squats - straight thru, loved the burn
A4, A5, A6 - sub'd 1 strict pull up/15 kipping pull up's.
post w/o - sausages and berries about 30 minutes too late post wod. Need to get the fuel in right away.
Hey Rob, nice to see you posting again! we miss you at OPT. (say hi to Liz)
Forgot to mention the 5 minutes of dikfers I added to my warm-up. Think they may have hindered my squatting. As my bum was quite sore afterwards.
Alvaro was also here to give me some Oly lifting tips. And, to help me with my intensity - don't fear the iron.
Hey Rob, Liz and young Corsons,
Hope the vacation/down time is going well. Good to see you posting again Rob!
Brett--Great Job at Yesterdays wod
Thanks for the clarification on the HB BS, and the DB lunges, coach.
First time doing HB BS, not an excuse...I know I am weak. Just noting. Full depth...read up this a.m. in G. Everett's book.
A1: 185 (5), 185(4), 185 (4), 175 (5), 175 (4)
A2: 25, 30 for the rest
A3: all unbroken...burning sensation
A4: 63 for all
A5: unbroken
A6: unbroken
post: flopped long enough to catch my breath and get my shoes off before jumping in the kiddie pool in the back yard. Then, PWO fuel.
all sets...
225 x6
60lb dbs
unbroken
50lb db
unbroken
unbroken
~gm2
Squats - 225,230,215,220(4),220(4)
Lunges - 45,45,45,45,45 /hand
Jumping Squats - Nasty by last 3 rounds
Strict Weighted Chins - 45,55,65,70,75(2)
C2B - Unbroken
Kipping - Unbroken
Smoked!!!!!
Here is a little vid of our wod today.
http://vimeo.com/5829807
This shit is so mentally hard to complete. You are pushed to the edge of cliff every workout, for me anyway. Today was very tough. I think it is the mandated rest times that get me the most and the heat wave hitting Western BC. Anyway survived another one.
Backsquats
198# x 6
220# x 6
231# x 6
235# x 6
245# x 6
Airsquats
Broken only on round 2 10/5
*found it hard to keep my hands behind my head*
DB Lunges
25#
30#
30#
35#
35#
Strict pull-ups’ were done with a 40# dumbbell heaviest we had.
all unbroken
Here is a little vid of our wod today.
Tried to get this workout in today, did some High Bar Back Squats at new gym, but totally our of gass. We are moving all the equipment(lots of Farmer Walks today) with the help of my fantastic clients, into our new 5000 square foot box.
We still have some work to go, Pull-up system will be put in next week. SO we are starting this Friday with a Double Header!
Check out a couple pics on my web-site:
http://crossfitlethbridge.typepad.com/
All Big Dawg and Dawgetts WELCOME!
Long wod!
A. hate the high BS as now really used to low-6 x 125, 5x135, 5x145, 5x145, 5x145
B. 25, 30, 25, 25, 25, 25 db
C. completed
D. bodyweight only(first time with strict), +10lbs, +10, +10, +10 for 1 only thanks to michelle making me laugh, +10 for 3.
E. 6, 6, 5/6, 6,5/6,4/6 with MS as judge
F. completed-hands are wrecked as I am trying to do thumbs around bar as per Tucker
will do OH2 tomorrow-looking fwd to some sleep
Squats: 95/105/110/112.5/115
W. Lunges: 15/17.5/20/22.5/27.5
J. Squats--straight through
Weighted Chins: 10/12.5/15/20/22.5
Other chins completed--some kipping issues within sets, but never off the bar.
Probably could have been a bit heavier on the chins.
Tried to make up yesterday's workout at night, but neck stinger/pain flared up again after set 1, so stopped. Finished with inversions--not bad, neck pain only when upside down! Thanks Grant for the tips. Welcome back captain Rob!
There is going to be a serious smackdown next time I come up to OPT.
Dikfirs? Are we 12 now?
I may even pay to watch the SMACKDOWN!
And nice work, Chad. I'll have to come down and visit!
@ OPT @ 7PM
HBBS 200 straight
lunges 30/35/45/45/45
j.a.s. toos low for #1. Corrected. Thx Mike
WCU 25/30/40/40/40 needed the weight belt
CTB Tucker style
KCU butterfly
hard to be proficient @ both types of chin-ups. Undecided to keep develeoping both or just be good @ butterfly. Nice to have both in the toolbox.
Chad Brandt...are you from Trail BC...you look familiar...
should I?... dare I?...
uhhh what's a dikfir?
haha
~gm2
HBBS: 315,315,315,295,275
lunges 2/2/2/1.5/1.5
WCU 24lbs straight weight vest
One of the hardest workout I have done. Legs started feeling shakey after squats on round 3.
Forgot the Lunges i used kettlebell so the weight was in pood.
Warmup: Did stuff mimicing Action Brandt's warmup he posted and felt good and primed for this wod. Everthing but my quads and pulling muscles were sore before this wod
A1: 315,315,295,295,295(5)
A2: used 2 pood kettlebell held on back for this this
A3: unbroken, absolutely fried my legs
A4: 78,78,63,63,58
A5: unbroken
A6: unbroken
This wod was brutal, but awesome at the same time. Can't really think of too many like this that both gut and head checked like this one. Absolutely loved it, all the while loathing it in sync.
Not used to doing HBBS, so took some focus on staying on heels to keep back more upright and off toes (this messed with the cadence at the top of my reps on about the last 3 rds). Lunges were lunges, and air squats sucked the life out of my legs. started to look like low bar jumping air squats near the end, had to refocus on upright torso as back was going. The pullups were pullups. Tried to focus more on pulling with my back as my arms were fairly tired from the weighted chinups.
Post wod: 45g isopure protein, 1 apple
rolled out and stretched after hot shower. I will probably just be one giant knot tomorrow. This last triple was brutal. Keep it up Coach. I am more focused on my diet, sleep, recovery more than ever firstly just to try and survive each week on this site. Thank you for this...
Gord its great to be posting again.
Rory and I took some time off after we did the Game WODs. Anyway messed this up and found out correct way to do this after the fact. i did it like squats then 10sec straight through 5 sets the on down the line.
245x6
20kg KB each hand lunges
great explosion on jumping lunge
45lb weighted
CtB first 3 good rest got tired we smoked our arms yesterday during Army PT.
kipping unbroken.
much needed rest day tomorrow even though its not much of a rest since we are working on patroling. but i wont be doubling up. Friday Rory and I are going to do some indoor climbing should be fun.
HB back squats(6 reps each rnd) - 125/135/140/145/150. Tempo and high bar freaked me out at first, and my execution of it was by no means perfect, but I really liked it in the end.
DB walking lunges - 20/25/30/35/35
Jump squat - all straight thru
strict CUs - 15/20/25x2/20 could only go up by increments of 5# at CFC.
C2B - last couple sets were not the fastest, but I stayed on the bar the whole time.
Kipping - first 3 rnds straight thru, then 7/2, and 5/2/2
switched grip to open when I learned the butterfly, now I need to try and close it again, but I just can't seem to do it. Grip failure on chin ups seems to be happening more often now and it's really starting to get to me!
Sorry about making you laugh Chantal...wish I could promise that it won't happen again!
Welcome back Cap'n Rob!!! Tell your sweet girls that it was their cheering that made all the difference!!!
No Big Dawgs for me for a week. Off to the cabin...
Squats: 225, 235, 255, 275, 285 (5 reps)
Lunge: 50 lb. dumbells
Weighted Chins: 50 lb DB
Everything else unbroken.
I guess you can say I am from Trail, I was born there, but I grew up in Rossland B.C.
You from that area?
brett,
could mack put you up to some other WODs?... it's nice to see you post!
~gm2
Chad do you get a free banjo if you visit Rossland?
Thought it was you...I think we know a few of the same people. Small world. My brother lives in Lethbridge I'm going to get him to check out your box. He was a sprinter in High School and was top 1 or 2 ranked in Alberta a few years ago. Small world...
A1: 185x6/225x6/245x6/265x5/285x3
A2: 1.5pd kb/hand on all
A3: 13,2/15/15/15/15
A4: 70/70/70/80/90
A5: straight through
A6: straight through
insufficient warm-up: struggled through first set, and grooved 3-5.
pow: refuel/dream whey.
Rounds
1. 185 lb. squat 6 reps + 30 lb dbs + 50 lb pullup
2. 205 lb squat 6 reps + 30 lb db + 60 lb pullup
3. 225 lb squat 6 reps + 30 lb db + 65 lb pullup
4. 230 lb squat 5 reps + 30 lb db + 70 lb pullup
5. 225 lb squat 4 reps + 30 lb db + 75 lb pullup
Glutes and hams done by the end of this one, pullups were pretty easy
110 kilos for 5x6
1.5 pood in each hand
JAS unbroken
1.5 pood CU 5x3
CTB CU broken on set 5
KCU broken on set 5
This kicked my ass!
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