Wes, DC (DediCation)Training:
A1. Press/Push Press/Split Jerk - 1.2.3 x 3; rest 90 seconds
A2. Chest to Bar Chin Ups - 12 reps x 3 sets; rest 90 seconds
B. Low Bar Back Squat - 50% of newest CROSSFIT total 1RM; 6 sets of 3 reps @ 20X1; 45 sec b/t sets
C. 20 double unders, 30 sec rest x 8
Post loads and notes to comments
OPT Big Dawg Challenge
3 workouts over 2 days
workouts announced on Thursday
A1. Press/Push Press/Split Jerk - 1.2.3 x 3; rest 90 seconds
A2. Chest to Bar Chin Ups - 12 reps x 3 sets; rest 90 seconds
B. Low Bar Back Squat - 50% of newest CROSSFIT total 1RM; 6 sets of 3 reps @ 20X1; 45 sec b/t sets
C. 20 double unders, 30 sec rest x 8
Post loads and notes to comments
OPT Big Dawg Challenge
3 workouts over 2 days
workouts announced on Thursday
57 comments:
Looking forward to Thursday!
a1 125,140,150
a2 12,12,12
b 150
c no misses
WES- AWESOME DAWG!!! HOWLLLLLLLL!!!!!!
P/PP/PJ: 55kg, 60kg, 62.5kg
CTB-PU: 12, 12, 12
Back squat: 65kg
DUs: still bad at DU, but getting better. No unbroken set but pretty close.
Awesome Wes. Hopefully you are making the road trip up to OPT this weekend.
Wes--That is amazing!
Is there a Concept II in there?
Wes!... that's awesome dawg!... can we see a side view of ur mobile gym?... it's a beautiful thing!...
~gm2
Should I just go light and do tech work for A1. or skip the overhead stuff all together and sub for something else. My right shoulder is giving me grief in the overhead position...
ryan, if you can do bench press do that instead with slow eccentric and powerful concentric action...keep weight moderate as pain indicates.
i'd also suggest getting one of the OPT trainers to test your ext rot strength and powell raise strength next time in to see if you should do some scapular work first before progressing
A1: 88,108,128
A2: unbroken
B: 150lbs - worked on wide stance
C: Unbroken
Nice little low intensity WOD.
A1: 115/135/145
A2: Unbroken
B: 185
C: Unbroken Through 6. Almost made it.
Wes, that has got to be the most innovative gym yet. Very impressive
PT test today;
75 Push ups
87 Sit Ups
12:45 2 Mile run
rest 15 minutes
Push Press: 175x3, 198x3, 220x3, 240x3, 251x2, 251x3 256x2
Thats all I could muster. I really felt the OPT comp from last weekend... Still not recovered
A1) 115/135/145
a2) Unbroken
b)155
C) Broke a few of them
Worked out with Sweeney today
a1. 130/140/150
a2. unbroken
b) 155#
C. 2 sets I triped up
Wes- that is great!
first post of many...
will a wod be posted tomorrow for us regular ppl? or will it be a rest day leading up to the newest challenge?
Thanks so much!
p.s. im a fellow newfoundlander (james will understand haha)
A1-154-154-163
A2-Unbroken
B - 155#
C-Started but decided to fight another day and not flair up my healing achilles.
A1) 125/125/130
A2) modified to 4 sets of 8, actually pretty easy today.
B) 135- felt good
C) none unbroken, but these went pretty well today.
PWO: 40p/40c gf beef, yams, applesauce
Good mobility session 1 hr later.
Awesome setup, Wes! When will you be back in the Portland area?
A1. 154 - 154 - 162
A2. 12 - 12 - 12 unbroken
B. 176
C. Missed on 2 sets
A1. 115,122.5,130
A2. unbroken
B. 145#
C. as few stumbles in the early sets.
A1 115 135 145
A2 unbroken easy
B 165lbs
C 2 trips
A1: 50/60/70kg (missed press at 70kg but completed push press and split jerk)
A2: all rounds unbroken
B: 70kg (felt good)
C: all sets unbroken
A1: 115 125 135
A2: all 3 sets broken (cant remember exact numbers)
B: 155
C: 60 regular skips times 3 unbroken
(just starting skipping, double under practice from now on)
A1. 135/140/145 Thruster, I did the mainsite WOD in the PM yesterday. Just like I'll do today.
A2. 12/12/12 last broken @ 9 reps
B. 155x6
C. 20du'sx8 Last set broken @ 7 so I began again.
A1.sub 3 sets Bench Press @ 20X1 x 5-6
A1. 155x6/165x6/170x5
A2. Unbroken.
B. 185#
C. 2nd and 2nd last set broken.
i actually did 60 skips times 8...not 3 as stated earlier
A1.) 125/145/150 PB in Press for me today! My 1 year goal of 150lbs came early.FINALLY!
A2.) C2B unbroken
B1.) 155lbs RQ'd
C1.) DU's unbroken
A1- 75,85,95
A2-broken
B) 135
C) 1 mess up
A1: 125 for all
wasn't thinking...guess I should have increased each set?
A2: unbroken
B: 125
C: unbroken
A1. 135/155/165
A2. 12,12,12(strict)
B. 155lb
C. all unbroken except set 6
A1: 135/140/160
A2: unbroken
B: 195
C: 4 restarts
Looks great Wes.
A1. 135/140/145
A2. No access to pull-up bar today so just rested 90 sec
B. 145
C. No misses
Thanks everyone for the comments, got me super psyched.
Scotty, hopefully soon. I think I may transfer out there. Its the greatest place ever. I lived in lake oswego this summer and did an internship with Jason over at Crossfit Clackamas
stacked the last 2 WODs 2day...
A1 - muscle snatch/ power snatch - 115/115/115... really working on the catch... felt gd... excluding the soreness from the last few days...
A2 - behind head clapping pushups - 20/20/20
B - deadlift - 315 as rx
C - row 1min 4 cals - 32/31
D1 - press/push press/split jerk - 135/155/155
D2 - c2b pu, strict dead hang - 12/12/12 unbroken
E - squat - 225 as rx
F - du's - unbroken
~gm2
Nice little tume up to the BD Challenge.
A1. 135/145/155
A2. 8,4/Unbroken/9,3
B. 155#
C. All unbroken except for sets 1 (10/10) & 7 (17/3).
When are the Big Dawg shirts gonna be available? I want to rock one out when I go to my Level 1 in Toronto in a few weeks.
Have a great rest day and see you all Thursday!
A1. 115, 115
A2. 12, 12 unbroken
* Did 2 sets as shoulders feeling funny on pull ups (did regular as to work on butterfly technique)
B. 145# felt great
C. all unbroken but 3 sets
Just trying to get a handle on the cadence.
Is 20x1, 20 sec eccentric, 1 sec concentric?
Love the workouts!!!
A1. 145/145/155
A2. UB
B. 145lbs
C. 1 trip in 4th rd.
A1. 135, 140, 145 Could have gone heavier but my wrist just won't allow it
A2. Unbroken
B. 155lbs Felt good
C. Round five was broken all others unbroken.
A1: 155,165,175(tweaked something in my upper right trap, almost feels like a pinched nerve. turning my head flairs it up. not crippling, but i'll have to ice this down and roll it out good for this weekend.)
A2: unbroken
B: 215 (was ok, but i always feel slow in squats on the concentric)
C: all unbroken w/ beaded jumprope, felt great on fast cadence
A1. 40 kg, 50, 55
A2. unbroken
B. 50 kg
C. 2 misses (both after 1 rep)
10 min post WOD:
build to 1RM power snatch: 50 kg (PR)
Good time to try out butterfly CTB, got the hang of it right away. All this work on snatches is paying off, finally surpassed my 1RM for split snatch with the power snatch.
A1: 175,185,185
A2: unbroken
B: 215
C: unbroken except rounds 2 and 5 (round 2 ended with 20 straight DB's)
Post WOD: 35g Isopure Whey
A1) 115/135/145
A2) Unbroken
B)155
C) Unbroken except 6 & 7
Lawlaw,
2 sec down (eccentric), 0 sec pause in bottom, x = explode up (concentric), 1 sec pause at top in full extention.
Wes,
Great mobile box!!
38/6'2"/193
A1: 60/70/75kg (165#)
A2: Unbroken
B: 80kg (176#)
C: Unbroken
Notes: Chest to bars were blazing the first two rounds and blazing up to the last 3 in set 3.
A1: 155, 155, 155
A2: 25, 20, 19
B: 225
C: 2 broken
27/5'8''/139
warmed up with max Dus x 3..
124, 122, 119
A1: 90/95/100
A2:unbroken
B1: 135 lbs
C1: unbroken with 10 sec rest b/w
Completed WOD Sept 23 AM due to schedule.
A1. 125,135,145 - Right elbow little stiff this AM. Weight felt right.
A2. 12,12,12 - Straight through. Felt solid/easy
B. 150#. Low bar back squat feeling more comfortable. Felt very light for 3 reps.
C. All straight through execpt 1 trip-up in round #2.
A1. 155/175/185 - limited here by the press
A2. no breaks, felt okay
B. 198 (PR-395) - nice to work on the technique with a lighter load
C. no trip ups
WOD:
Linda
28:50 as Rx'd
BWT: 64 kg (140 lbs)
No WODs this weekend, so figured I would do a benchmark WOD to see where I am. Actually first time being able to do Linda as Rx'd. Bench was definitely the most challenging lift, which is 80% of my 1RM, whereas the dead and clean are 68% of my 1RM. Probably should have gone faster on the cleans.
Can anyone tell me who makes those legs and arm covers. Unit wears one quite often. Right on DP!
Surrey:
I think it's skins.
http://www.skins.net/ca/en/default.aspx
Eh that's its I scoured google for arm sleeves. Skins never came up. Great thanks Sweeney!
surrey... sweeney is right on... the one I have is from skins...
~gm2
Ran 5 miles today
34: 45
Lifetime PR... weird... I felt terrible the whole time, still dragging from last weekend
New to this site. What does 6 x 3 reps@ 20x1 mean?
I interpret it as 6 set of 3 of 50% of back squat max. and then one set of 20 with same weight. Is this true? Please elaborate. Thanks!
A1. 75/80/85...pure power =]
A2. All sets broken
B. 115lb
C. All sets broken, still only able to push out 3 in a row, tops.
Big Dawg Challenge looks pretty intimidating...
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