Training:
#1
A1. Front Squat - 1,1,1,1,1; rest 240 sec
A2. AMRAP Chin Ups - 5 sets; rest 240 sec
rest 8+ hours
#2
5 rounds for time;
12 KBS - 1.5pd/1pd
12 knees to elbows
21 double unders
post loads for part 1 and time for part 2 to comments
day 36/45
Training:
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms
post loads, reps and notes to comments
double tomorrow
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms
post loads, reps and notes to comments
double tomorrow
day 35/45
You cannot move forward from some idealized point in the future that has not yet arrived.
If you are to move forward, you must do it from where you are now.
Though it may not be perfect, it is plenty to get you going.
Wishing for more, or feeling resentment because you don't have more, will only waste your precious time.
Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all.
If you are to move forward, you must do it from where you are now.
Though it may not be perfect, it is plenty to get you going.
Wishing for more, or feeling resentment because you don't have more, will only waste your precious time.
Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all.
day 34/45
Training:
Sprint Row 30 sec @ 100% effort
Rest 2 min x 5
Rest 7 min
AMRAP Double Unders in 1 min
Rest 1 min x 5
find your avg watts for the 150 sec of work in rowing; divide that avg number by your body weight in lbs; post this score to comments
record your total double under reps for 5 minutes of work; post score to comments
(goal is high speed effort for both modalities)
Sprint Row 30 sec @ 100% effort
Rest 2 min x 5
Rest 7 min
AMRAP Double Unders in 1 min
Rest 1 min x 5
find your avg watts for the 150 sec of work in rowing; divide that avg number by your body weight in lbs; post this score to comments
record your total double under reps for 5 minutes of work; post score to comments
(goal is high speed effort for both modalities)
day 33/45
Training:
Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort
+
Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)
post loads and notes to comments
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort
+
Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)
post loads and notes to comments
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
day 32/45
we co-ordinate clothing for all visitors; safe travels Scotty Hagnas
Training:
7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets
post total working time to comments
goal is high speed; try not to fraction
7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets
post total working time to comments
goal is high speed; try not to fraction
day 31/45
OPT is proud to team up with Greg Evertt and Aimee Anaya at Cathletics and Justin at Windy City Crossfit as new US distributors of VMG and ReFuel
Press Strength Update:
Everyone please get their true 1RM on the 14" close grip bench press @ 30X0 tempo
The ex's in the video are:
1. DB Ext Rot @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; elbow below shoulder in height, elbow stays at 90 deg
2. Powell Raise @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; arm straight at all times; arm in line with chin
3. Trap 3 Raise @ 3011 tempo - both arms at once - should be 9% of close grip bench press x 8 reps total; shoulders remain down and back; try not to use trap 1 in the movement; hence the reason for the no shirt look
find out where you sit, test it sometime when you are fresh
if you are out of whack, report it in comments as we go by %'s compared to the bench press
Press Strength Update:
Everyone please get their true 1RM on the 14" close grip bench press @ 30X0 tempo
The ex's in the video are:
1. DB Ext Rot @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; elbow below shoulder in height, elbow stays at 90 deg
2. Powell Raise @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; arm straight at all times; arm in line with chin
3. Trap 3 Raise @ 3011 tempo - both arms at once - should be 9% of close grip bench press x 8 reps total; shoulders remain down and back; try not to use trap 1 in the movement; hence the reason for the no shirt look
find out where you sit, test it sometime when you are fresh
if you are out of whack, report it in comments as we go by %'s compared to the bench press
day 30/45
Training:
A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec
post loads to comments
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/50g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec
post loads to comments
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/50g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
day 29/45
Training:
Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
+
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
+
"Annie"
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups
post loads and time for Annie to comments
Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
+
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
+
"Annie"
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups
post loads and time for Annie to comments
day 28/45
Training:
3 sets:
12 SDLHP - 60% BWT
Row 90 sec @ 2K row race pace
rest 2 min
+
3 sets:
12 thrusters - 50% BWT
60 sec double unders
2 min rest
+
3 sets:
15 chin ups unbroken
20 box jumps - 20/14" unbroken
rest 30 sec
post notes to comments
post wod fuel male:
above 12% - 40g prot/30g carb
8-12% - 40g prot/50g carb
below 8% - 40g prot/70g carb
post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/40g carb
below 12% - 30g prot/60g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Training till Big Dawg Challenge # 2
27th/28th/29th - singles
30th - off
31st/Nov1st/Nov2nd - singles
3rd - off
4th/5th/6th - single/double/single
7th - off
8th/9th/10th - double/single/single
11th - off
12th - single
13th - off
14th - competition day
15th/16th/17th - off
3 sets:
12 SDLHP - 60% BWT
Row 90 sec @ 2K row race pace
rest 2 min
+
3 sets:
12 thrusters - 50% BWT
60 sec double unders
2 min rest
+
3 sets:
15 chin ups unbroken
20 box jumps - 20/14" unbroken
rest 30 sec
post notes to comments
post wod fuel male:
above 12% - 40g prot/30g carb
8-12% - 40g prot/50g carb
below 8% - 40g prot/70g carb
post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/40g carb
below 12% - 30g prot/60g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Training till Big Dawg Challenge # 2
27th/28th/29th - singles
30th - off
31st/Nov1st/Nov2nd - singles
3rd - off
4th/5th/6th - single/double/single
7th - off
8th/9th/10th - double/single/single
11th - off
12th - single
13th - off
14th - competition day
15th/16th/17th - off
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