1st place - tie!
Unit (2nd, 3rd, 3rd, 1st) and Joey Warren (1st, 8th, 1st, 2nd)
3rd place - Rory (13th, 1st, 4th, 5th)
As much as folks do not like ties, this time I think both deserve the honors, well done boys.
pdf attachment with all scores along with women scores coming!
Training begins again tomorrow - Nov 18th - get prepped.
"I can see everything from up here"
Awesome videos, great efforts, the intensity was there, that is what matters at this time of year.
Great to see some new faces...and finally SEE some faces that have been out there.
Of course there is only me on this side and I have to watch, tally and record; I will get this done ASAP...my highlights were the videos, inspirational, you have all taught me again.
From Joel B's little girl to late night in Surrey to the Anvil savages in the dark to Joey Warrens "competitor" shirt (memories...mmm) to Soneff's world shattering banging weights to Wes Hendricks burpee pull up outdoor wod (that was beautiful!) to Martin oversea to Dunkin and his knee wraps in Oregon to the OG's Josh, bso, PTS and Maier...it was simply delightful! thank you!
I have not completed tallying, will do so by tomorrow for results of weekend (which will include everyone) then I will have more results based on the overall championships in the following days which will of course not include everyone unless you participated in the 1st one.
Again, congrats to everyone who participated. As was mentioned by my homies; it is IMPERATIVE that you tie in the intensity and combine it with correct ROM; learn from this.
Great to see some new faces...and finally SEE some faces that have been out there.
Of course there is only me on this side and I have to watch, tally and record; I will get this done ASAP...my highlights were the videos, inspirational, you have all taught me again.
From Joel B's little girl to late night in Surrey to the Anvil savages in the dark to Joey Warrens "competitor" shirt (memories...mmm) to Soneff's world shattering banging weights to Wes Hendricks burpee pull up outdoor wod (that was beautiful!) to Martin oversea to Dunkin and his knee wraps in Oregon to the OG's Josh, bso, PTS and Maier...it was simply delightful! thank you!
I have not completed tallying, will do so by tomorrow for results of weekend (which will include everyone) then I will have more results based on the overall championships in the following days which will of course not include everyone unless you participated in the 1st one.
Again, congrats to everyone who participated. As was mentioned by my homies; it is IMPERATIVE that you tie in the intensity and combine it with correct ROM; learn from this.
#2 - post scores and videos here
Workout 1:
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
Prepare
Set your goals based not on what you know you can do.
Set your goals based on what you're most passionate about.
There are capabilities you have that you don't yet know you have.
Meaningful challenges will awaken those capabilities and get them working for you.
Set your goals based on what you're most passionate about.
There are capabilities you have that you don't yet know you have.
Meaningful challenges will awaken those capabilities and get them working for you.
OPT Big Dawgs Championship Series # 2 - Nov 14th, 2009
Workout 1:
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
Workout 1:
row 800m; take your avg watts for the 800m divided by your bodyweight in lbs = your score (to the first decimal place) (i.e. 360 avg watts/180 lbs = 2.0); you have exactly 5 min total rest after row until workout # 2 begins
Workout 2:
once you power snatch the 1st rep, the bar cannot rest on ground until the hang squat snatch is complete; there are 7 sets with 4 reps/set; bar must drop to upper back after power snatch then with hips completely straight you drop to full squat under bar; the hips must then straighten with bar overhead before you perform your OHS; then hips must come to full extension with bar overhead at top before you drop bar to thigh for hang squat snatch; again hips must then come to full extension with arms straight overhead at top before dropping weight to ground; time taken for 7 sets is your score; you have exactly 5 min rest after last hang squat snatch is complete before workout # 3 begins
Workout 3:
burpees - chest to deck and jump to touch object with one hand at 7' for females/8' for males at top of burpees; total reps for 3 minutes is score; you have EXACTLY on the clock 4 hours (240 min) after last rep is complete before you begin workout # 4
Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score
post questions and notes on this post
there will be another post on Saturday for scoring in which each athlete will post results like this:
W1: 2.2
W2: 5:55
W3: 73 reps
W4: 14:02
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
Workout 1:
row 800m; take your avg watts for the 800m divided by your bodyweight in lbs = your score (to the first decimal place) (i.e. 360 avg watts/180 lbs = 2.0); you have exactly 5 min total rest after row until workout # 2 begins
Workout 2:
once you power snatch the 1st rep, the bar cannot rest on ground until the hang squat snatch is complete; there are 7 sets with 4 reps/set; bar must drop to upper back after power snatch then with hips completely straight you drop to full squat under bar; the hips must then straighten with bar overhead before you perform your OHS; then hips must come to full extension with bar overhead at top before you drop bar to thigh for hang squat snatch; again hips must then come to full extension with arms straight overhead at top before dropping weight to ground; time taken for 7 sets is your score; you have exactly 5 min rest after last hang squat snatch is complete before workout # 3 begins
Workout 3:
burpees - chest to deck and jump to touch object with one hand at 7' for females/8' for males at top of burpees; total reps for 3 minutes is score; you have EXACTLY on the clock 4 hours (240 min) after last rep is complete before you begin workout # 4
Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score
post questions and notes on this post
there will be another post on Saturday for scoring in which each athlete will post results like this:
W1: 2.2
W2: 5:55
W3: 73 reps
W4: 14:02
day 44/45
Training:
Squat Clean - build to a weight that feels fast for 1; no struggle out of bottom
+
Chin Ups - 3 sets of 10 unbroken - high speed
+
3 rds:
20 double unders
Row 20 sec
rest 1 min
workouts released later Thursday for Nov 14th
all in local area are welcome to OPT to participate
Squat Clean - build to a weight that feels fast for 1; no struggle out of bottom
+
Chin Ups - 3 sets of 10 unbroken - high speed
+
3 rds:
20 double unders
Row 20 sec
rest 1 min
workouts released later Thursday for Nov 14th
all in local area are welcome to OPT to participate
day 42/45
equipment for weekend workouts being delivered to north west Calgary...Bearspaw
Training:
Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3
+
Muscle Up practice (3-5 min)
+
Toes to Bar - 2 sets of 10
post loads and notes to comments
workouts released on Thursday, Nov 12th, 2009
Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3
+
Muscle Up practice (3-5 min)
+
Toes to Bar - 2 sets of 10
post loads and notes to comments
workouts released on Thursday, Nov 12th, 2009
Day 41/45
Training:
Power Snatch - 3 x 3; rest 240 sec
rest 5 min
3 rounds for time;
35 double unders
12 burpees
rest 5 min
20 back extensions x 3; rest 60 sec
post loads and times and notes to comments
OPT Big Dawg Championship #2 - Nov 14th/2009
4 workouts - one day
Power Snatch - 3 x 3; rest 240 sec
rest 5 min
3 rounds for time;
35 double unders
12 burpees
rest 5 min
20 back extensions x 3; rest 60 sec
post loads and times and notes to comments
OPT Big Dawg Championship #2 - Nov 14th/2009
4 workouts - one day
Day 40/45
Training:
part 1:
A. High Bar Back Squat @ 30X0; 2-3 x 3; rest 240 sec
B. Chin Ups - 20 unbroken x 3; rest 240 sec
C. Push Press @ 11X2; 2-3 x 3; rest 240 sec
D. GHD Sit ups @ 2020; 20 x 3; rest 90 sec
rest 4+ hours
part 2:
Row Sprint 30 sec @ 100% effort
Rest 2:30
Repeat 5 times
post loads and notes for part 1 and power ratio for part 2 to comments
(ratio = total avg of all five 30 sec intervals divided by your bodyweight in lbs)
part 1:
A. High Bar Back Squat @ 30X0; 2-3 x 3; rest 240 sec
B. Chin Ups - 20 unbroken x 3; rest 240 sec
C. Push Press @ 11X2; 2-3 x 3; rest 240 sec
D. GHD Sit ups @ 2020; 20 x 3; rest 90 sec
rest 4+ hours
part 2:
Row Sprint 30 sec @ 100% effort
Rest 2:30
Repeat 5 times
post loads and notes for part 1 and power ratio for part 2 to comments
(ratio = total avg of all five 30 sec intervals divided by your bodyweight in lbs)
day 38/45
Training:
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent
Post double under scores and notes of running to comments
Compare to http://optimumperformancetraining.blogspot.com/2009/08/m-phase-2.html
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent
Post double under scores and notes of running to comments
Compare to http://optimumperformancetraining.blogspot.com/2009/08/m-phase-2.html
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