The way I see it, there are two kinds of dreams.
One is a dream that’s always going to be just that…a dream.
Then there’s a dream that’s more than a dream; it’s like…a map.
Games Prep 2010
6 sets:
30 sec AMRAP Clean and Jerk - 135#/95#
30 sec AMRAP Box Jumps - 24"
30 sec AMRAP KBS - 2pd/1.5pd
30 sec AMRAP Double Unders
30 sec AMRAP Burpees
rest 10 min - active rest
Phase 1 - 2011 prep
A1. Bench Press @ 5010; 8,6,4; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 4-5 x 3; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 3
C1. Depth Push Ups @ 22X1; amrap (-3) x 3; rest 60 sec
C2. Powell Raises @ 4010; 12,10,8/arm; rest 60 sec
post reps and loads to comments
double tomorrow for 2010 prep
thurs, may 27, 2010
first hill onto the trail run...
now we couldn't have a Canada event without some snow....as well as playoff hockey the same days...pack your gearThursday off
Friday - PM:
6.7 K trail run
Saturday - AM:
A. [Snatch Grip DL x 1/Power Snatch x 1/OHS x 1/Squat Snatch x 1] in 25 sec; rest 2:35 x 3
Saturday PM:
4 rounds for time;
35 wall balls - 20/14# to 10 ft
20 COVP chin ups
Sunday - AM:
For time;
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Sunday - PM:
For time;
12 tire flips (men - big fucker, women - sort of big fucker)
6 clean and jerk – (135/95lbs)
Run 300 m
9 tire flips
9 clean and jerk – (135/95lbs)
run 450 m
6 tire flips
12 clean and jerk – (135/95lbs)
run 600 m
(athlete must jump in and out of tire to other side after each flip)
post times, loads and notes to comments
wed, may 26, 2010
Training:
A1. Bench Press @ 30X0; 1,1,1,1,1 (-10% of 1RM); rest 20 sec
A2. Chin Ups - COVP; 10 x 5 high speed; rest 5 min
B. AMRAP Burpees in 20 seconds; rest 40 sec x 3
C. Run 20 sec @ 90%; 40 sec @ 50% x 6
post loads and notes to comments
the final weekend is upon us all; all dawgs have competed together since this began this year and this weekend from the deep south to the far north, it will differ not; be proud in your efforts and know that the others are cheering you on as we all have throughout - "vulnerability leads to enlightenment"
James
RIP Jaron
A1. Bench Press @ 30X0; 1,1,1,1,1 (-10% of 1RM); rest 20 sec
A2. Chin Ups - COVP; 10 x 5 high speed; rest 5 min
B. AMRAP Burpees in 20 seconds; rest 40 sec x 3
C. Run 20 sec @ 90%; 40 sec @ 50% x 6
post loads and notes to comments
the final weekend is upon us all; all dawgs have competed together since this began this year and this weekend from the deep south to the far north, it will differ not; be proud in your efforts and know that the others are cheering you on as we all have throughout - "vulnerability leads to enlightenment"
James
RIP Jaron
tues, may 24, 2010
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 (5 min)
+
Toes to Bar - 3 sets of 10
post loads and notes to comments
come to OPT in the AM should you wish to train for those who are here from out of town; like 9-11am ish
single tomorrow - Wed
Thurs off
Friday single, Saturday double, Sunday double
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 (5 min)
+
Toes to Bar - 3 sets of 10
post loads and notes to comments
come to OPT in the AM should you wish to train for those who are here from out of town; like 9-11am ish
single tomorrow - Wed
Thurs off
Friday single, Saturday double, Sunday double
sun, may 22, 2010
In Honor...
Training:
A. 20 unbroken chin ups; rest 2 min x 5
B. Front Squat @ 30X0; 3,2,1; rest 5 min
C. Tabata Sit Ups - total added to push up score from yesterday is score
D. 30 unbroken double unders; rest 45 sec x 5
post loads and notes to comments
Training:
A. 20 unbroken chin ups; rest 2 min x 5
B. Front Squat @ 30X0; 3,2,1; rest 5 min
C. Tabata Sit Ups - total added to push up score from yesterday is score
D. 30 unbroken double unders; rest 45 sec x 5
post loads and notes to comments
sat, may 22, 2010
Training:
A. Power Snatch - 3,2,1; rest 5 min
B. Snatch Pulls - 115% of 1 in A; 3 sets of 3; rest 3 min
C. Tabata Push Ups - total
D. Run 400 m @ 90%; rest 3 min x 2
post loads and notes to comments
A. Power Snatch - 3,2,1; rest 5 min
B. Snatch Pulls - 115% of 1 in A; 3 sets of 3; rest 3 min
C. Tabata Push Ups - total
D. Run 400 m @ 90%; rest 3 min x 2
post loads and notes to comments
fri, may 21, 2010
"it will all come out"....i sure hope it does.
Charlie and T-Mag
life after drug use
thurs, may 20, 2010
Do you know how sometimes we don't give things a chance; simply because we did not "stop to smell the roses", and it comes back and we see it and finally appreciate it?
One of my clients led me on a journey tonight. It started months ago. She said you had to go and see David Whyte - in an e-mail....for purposes unknown I knew we had to be in the same room.
Tonight I have realized so many things in his discussion with us....words that carry in what he describes as conversations that we have day to day that affect us all. I always believed in this.
He discusses vulnerability, and how it leads to enlightenment. I discuss this daily with people and truly believe in it. How can one create a relationship with oneself like we do with work and our partner without truly being vulnerable with our self like we are in these other settings?
Everyone's journey as an athlete and a person are parallel in nature and the medium, realize this.
Competing and making yourself vulnerable leads to enlightenment. You are saying, "here I am, here is my purpose, here is my everything"...do not be afraid of it; enjoy it.
You might just discover a relationship with your self that you never had but always wanted.
Be a provenance
of something gathered, a summation of
previous intuitions, let your vulnerabilities
walking on the cracked sliding limestone
be this time, not a weakness, but a faculty
for understanding what's about
to happen - David Whyte
Training:
A. [30 m accelerations, walk back x 3] - 3 sets; rest 3 min b/t sets
B1. 20 Russian KBS; rest 20 sec
B2. 15 unbroken box jumps x 3; rest 180 sec
C. AMRAP Double Unders - 5 attempts; rest as needed b/t sets
post loads, heights, reps and notes to comments as well as a single comment on vulnerability if you so choose; rest up.
wed, may 19, 2010
a dream realized, congrats Chad and Kat on changing others' lives in Alberta's LAGluttony and Sloth - Love it!
Training:
part 1:
3 sets:
Unbroken Set [Power Clean x 6/Push Jerk x 4/Thruster x 2] - 115#/80#
breathe 5 times
Row 350 m @ 90%
rest 4 min b/t sets; speed is intent in set
rest 20 min
part 2:
3 sets;
15 burpees
15 toes to bar
15 ring push ups
15 back extensions
rest same time it took to complete previous set; speed is intent in set
post notes to comments
10 days to go...
tues, may 18, 2010
Training:
A1. Close Grip Bench Press - 16" - 1,1,1,1,1; rest 3 min
A2. 30 unbroken chin ups - COVP; rest 3 min
post notes and loads to comments
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