Went in today wanting only to do the RXd weight, but I looked on the board and saw SPEC stepped it up a notch. So did the WOD at his weight and it sucked.
WOD
2 minutes max calories/reps then 15 second rest
Row for cal.- 40
Deadlift 225#- 38
Row for cal.- 30
Push Press 95#- 40
Row for cal.- 32
KB swing 32kg- 42
Row for cal.- 28
DB squat clean 45#- 14
total 130 cal/ 131 reps
Oh yeah feeling it today. Get the fish oil and bananas again.
Train Hard and Chase Lions.
Saturday, January 29, 2011
Fun Day with the teams
Did two workouts today. The first was a 4 person team WOD of "Trevor" with sandbag runs. Then the 2nd was some muscle ups and C&Js. Something Coach A thought up for Spec and the crew but I had to wait and go afterwards. Anywho...................
WOD 1
"Trevor" with team
200 pullups
300 pushups
400 situps
500 squats
one sand bag run to 400m with 60# total time as group was 21:17. Did around 75 pullups, 130 pushups, 100 situps, 200 squats.
WOD 2
9-7-5
Muscle-ups
Ground20verhead 155#
6:58
Could have done better on 2nd WOD but hands were just hurtin from grip work and pullups and yesterdays wod didnt help either. Tomorrow is turning out to be a fun WOD so I may step back in to do that one as well.
Train Hard and Chase Lions.
WOD 1
"Trevor" with team
200 pullups
300 pushups
400 situps
500 squats
one sand bag run to 400m with 60# total time as group was 21:17. Did around 75 pullups, 130 pushups, 100 situps, 200 squats.
WOD 2
9-7-5
Muscle-ups
Ground20verhead 155#
6:58
Could have done better on 2nd WOD but hands were just hurtin from grip work and pullups and yesterdays wod didnt help either. Tomorrow is turning out to be a fun WOD so I may step back in to do that one as well.
Train Hard and Chase Lions.
Tuesday, January 25, 2011
A bunch of UPs
The workout OPT posted for my WOD today looked fun but due to time constraints could not do the whole workout as prescribed. The running was Xd out but needed more work on the Muscle-UPs anyways so it worked out.
Training:
3 muscle ups; rest as needed x 12
+
100 TGU - 1pd/.5pd - not for time
+
240 sec front leaning rest on rings
results:
MUs done
TGUs done
Leaning rest done.
Looking forward to technique work tomorrow and mainly a rest day.
Train Hard and Chase Lions.
Training:
3 muscle ups; rest as needed x 12
+
100 TGU - 1pd/.5pd - not for time
+
240 sec front leaning rest on rings
results:
MUs done
TGUs done
Leaning rest done.
Looking forward to technique work tomorrow and mainly a rest day.
Train Hard and Chase Lions.
Monday, January 24, 2011
OPT test day
So I sitting here two days behind on the OPT training and pleasantly enjoying the workouts. After failing to complete Saturday's two man team workout due to leg cramps from dehydration and just poor judgement on recovery, I decided to take an extra rest day and get back to working normally. Well onto the WODs.........
Testing
Split Jerk from rack - build to a 1RM
rest 10 min
50 HSPU for time
rest 10 min
10 min max reps - KB Snatch - 1.5/1pd
results:
Split Jerk: 112kg
50HSPU: 3:58
10min Snatch test: 221
Everyone of these movements felt very very good today. The only thing I can say is I wish I had done better on the HSPUs. Just got to rep 30 and hit the wall. Anyways give me the next one.
Train Hard and Chase Lions.
Testing
Split Jerk from rack - build to a 1RM
rest 10 min
50 HSPU for time
rest 10 min
10 min max reps - KB Snatch - 1.5/1pd
results:
Split Jerk: 112kg
50HSPU: 3:58
10min Snatch test: 221
Everyone of these movements felt very very good today. The only thing I can say is I wish I had done better on the HSPUs. Just got to rep 30 and hit the wall. Anyways give me the next one.
Train Hard and Chase Lions.
Friday, January 21, 2011
Okay so 2 days behind
After another night of making a workout I knew I would be doing it. The workouts were tough and people were taking a while to finish it. I don't know but I think OPT programming is helping out, because I didn't put the bar down til round 5 at the 30th rep. So I like seeing the improvements.
CFC WOD:
500m row/ 50 abmat situps/ 10 press (45#)
400m row/ 40 abmat situps/ 20 press
300m row/ 30 abmat situps/ 30 press
200m row/ 20 abmat situps/ 40 press
100m row/ 10 abmat situps/ 50 press
results:
17:45 RXd
Train Hard and Chase Lions.
CFC WOD:
500m row/ 50 abmat situps/ 10 press (45#)
400m row/ 40 abmat situps/ 20 press
300m row/ 30 abmat situps/ 30 press
200m row/ 20 abmat situps/ 40 press
100m row/ 10 abmat situps/ 50 press
results:
17:45 RXd
Train Hard and Chase Lions.
Thursday, January 20, 2011
Day Behind
Well last night when thinking up a great workout to put the clients through, Coach A and I were trying to be nice. As you will see it was not a nice day at Crossfit Charlotte. We were bad but it was a great workout all in all. So I will be back on OPT one day behind now. Here it goes:
A.) 10 min AMRAP:
5 C2B pullups
10 ring dips
15 Over head Squats (75#)
B.) 3 rounds of 3 min on 1 min off of
AMRAP
3 power snatches (95#)
6 hand release pushups
9 split jumps
results:
A.) 6 rounds + 2 pullups
B.) 12 rounds even
It was horrible mid way through. Rest was a laugh, not even close to recovering til 30 minutes after.
Train Hard and Chase Lions.
A.) 10 min AMRAP:
5 C2B pullups
10 ring dips
15 Over head Squats (75#)
B.) 3 rounds of 3 min on 1 min off of
AMRAP
3 power snatches (95#)
6 hand release pushups
9 split jumps
results:
A.) 6 rounds + 2 pullups
B.) 12 rounds even
It was horrible mid way through. Rest was a laugh, not even close to recovering til 30 minutes after.
Train Hard and Chase Lions.
S.M.A.R.T. Goals
Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:
*Who: Who is involved? *What: What do I want to accomplish? *Where: Identify a location. *When: Establish a time frame. *Which: Identify requirements and constraints. *Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week."
Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?
Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.
T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.
Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:
*Who: Who is involved? *What: What do I want to accomplish? *Where: Identify a location. *When: Establish a time frame. *Which: Identify requirements and constraints. *Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week."
Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?
Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.
T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.
Wednesday, January 19, 2011
Back into the mix after a rest day. Look at what I did.
training:
A. Front Squat - 3,3,3; rest 3 min
only last set is tough 3
B. Hang Snatch - 3 x 3 @ 80%; rest 90 sec
work on speed under bar and solid catch - do not rise till perfect at bottom
C1. CTB Chin Ups - 20 x 3; rest 2 min
work on speed, not fatigue
C2. HSPU - amrap x 3; rest 2 min
use game time speed/effort
results:
A. 265, 280, 295(2)
B. 145
C1. 20, 20, 10/10
C2. 16, 13, 12
Forgot lifting shoes so did all in a pair of chucks. The front squats went better than thought but I think depth could have been better. Everything else felt real well.
Train Hard and Chase Lions.
training:
A. Front Squat - 3,3,3; rest 3 min
only last set is tough 3
B. Hang Snatch - 3 x 3 @ 80%; rest 90 sec
work on speed under bar and solid catch - do not rise till perfect at bottom
C1. CTB Chin Ups - 20 x 3; rest 2 min
work on speed, not fatigue
C2. HSPU - amrap x 3; rest 2 min
use game time speed/effort
results:
A. 265, 280, 295(2)
B. 145
C1. 20, 20, 10/10
C2. 16, 13, 12
Forgot lifting shoes so did all in a pair of chucks. The front squats went better than thought but I think depth could have been better. Everything else felt real well.
Train Hard and Chase Lions.
Monday, January 17, 2011
BIG DAWG WOD CHALLENGE
Took the Big Dawg Challenge today and went through the workout in pain. Never got a chance to catch my breath. With the testers I have been told to not hold anything back and go 100% all out no matter what. Here is the WOD that was supposed to be on Sunday but I did not get a chance til today to complete it. Have a go at it and see what you think.
Phase 1
As many rounds and reps as possible in 4 Minutes of:
325/265 lb. Deadlift x 4 reps
Muscle-Up x (males-4 reps; females-2 reps)
Rest exactly 8 minutes, and then:
Phase 2
As many rounds and reps as possible in 6 minutes of:
185/135 lb. Squat Clean x 6 reps
Handstand Push-Ups x (males-12 reps; females-6 reps)
Rest exactly 6 minutes, and then:
Phase 3
As many rounds and reps as possible in 8 minutes of:
Row 500 Meters
10 Chest-to-Bar Pull-Ups
10 Burpees
(Athletes will receive 1 point for every 100 meters rowed.)
The athletes’ scores for each phase will be the total number of repetitions completed. Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.
results:
Phase 1: 3 rounds+4+2
Phase 2: 3 rounds +6+8
Phase 3: 2 rounds+420m
Train Hard and Chase Lions.
Phase 1
As many rounds and reps as possible in 4 Minutes of:
325/265 lb. Deadlift x 4 reps
Muscle-Up x (males-4 reps; females-2 reps)
Rest exactly 8 minutes, and then:
Phase 2
As many rounds and reps as possible in 6 minutes of:
185/135 lb. Squat Clean x 6 reps
Handstand Push-Ups x (males-12 reps; females-6 reps)
Rest exactly 6 minutes, and then:
Phase 3
As many rounds and reps as possible in 8 minutes of:
Row 500 Meters
10 Chest-to-Bar Pull-Ups
10 Burpees
(Athletes will receive 1 point for every 100 meters rowed.)
The athletes’ scores for each phase will be the total number of repetitions completed. Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.
results:
Phase 1: 3 rounds+4+2
Phase 2: 3 rounds +6+8
Phase 3: 2 rounds+420m
Train Hard and Chase Lions.
Thursday, January 13, 2011
stress out thursday
Just really stressed out today. So the workout did not go as smooth as I would have liked. Here is what went down today.
TRAINING:
A. Power Clean - 1,1,1; rest 5 min
B. AMRAP Burpees in 20 sec; walk rest 2 min x 3
C. Row sprints - 30 sec @ 95%; walk rest 1:30 x 3
results:
A. 100kg, 105kg, 112kg
B. 10, 10,11
C. 490, 520, 518
The burpees and rows went by quick as they came. By the time I even looked at clock the round was over.
The day is almost over so I will try to unwind.
Train Hard and Chase Lions.
TRAINING:
A. Power Clean - 1,1,1; rest 5 min
B. AMRAP Burpees in 20 sec; walk rest 2 min x 3
C. Row sprints - 30 sec @ 95%; walk rest 1:30 x 3
results:
A. 100kg, 105kg, 112kg
B. 10, 10,11
C. 490, 520, 518
The burpees and rows went by quick as they came. By the time I even looked at clock the round was over.
The day is almost over so I will try to unwind.
Train Hard and Chase Lions.
Wednesday, January 12, 2011
Well after a few things came up today, I finally found time to do most of the workout. Bucky came in at 6 tonight and we got to do the first part together, but then I had to coach at 7 so did not get to the second amrap til 7:50pm. First time doing the rope climbs in a long while. Onto the damage..................
TRAINING:
as many rounds in 10 min @ 90%:
5 ring dips
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95#
rest 10 min
as many rounds in 5 min @ 90%:
1 rope ascent
10 wall balls - 20/14# to 10ft
results:
amrap 10: 10 + 5dips
amrap 5: 3 + 6wallballs
decided to try the hook grip for all the deadlifts and the HPCs. Felt a little weird at first but got used to it after the 8th round. By then it was numb.
Train Hard and Chase Lions.
TRAINING:
as many rounds in 10 min @ 90%:
5 ring dips
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95#
rest 10 min
as many rounds in 5 min @ 90%:
1 rope ascent
10 wall balls - 20/14# to 10ft
results:
amrap 10: 10 + 5dips
amrap 5: 3 + 6wallballs
decided to try the hook grip for all the deadlifts and the HPCs. Felt a little weird at first but got used to it after the 8th round. By then it was numb.
Train Hard and Chase Lions.
Tuesday, January 11, 2011
doesnt look tough
Well it didn't look tough was what I was thinking, but I was wrong. Take stab at this workout and see what you think.
TRAINING:
3 sets:
20 unbroken chin ups
Row 400 m @ 95%
rest 5 min actively
+
30 sec amrap DU's
30 sec rest x 10
results:
all sets of pullups unbroken.
1:24, 1:22, 1:24
48,39,45,58,43,62,40,39,49,47
sets 4 and 6 went unbroken. rest I kept tripping up around 35 and had to restart.
Like I said give it a go and see what you think.
Train Hard and Chase Lions.
TRAINING:
3 sets:
20 unbroken chin ups
Row 400 m @ 95%
rest 5 min actively
+
30 sec amrap DU's
30 sec rest x 10
results:
all sets of pullups unbroken.
1:24, 1:22, 1:24
48,39,45,58,43,62,40,39,49,47
sets 4 and 6 went unbroken. rest I kept tripping up around 35 and had to restart.
Like I said give it a go and see what you think.
Train Hard and Chase Lions.
Monday, January 10, 2011
A "Filthy" experiment
Filthy 50 was on the board today at Crossfit Charlotte. Was planning on doing it and then Bryan Ragon walked in and Coach A, and the two of us started playing around with ideas of how to do the workout differently. So Bryan opted to do it in reverse order while I decided to do a pyramid style workout. Same amount of work and should be faster right? Wrong! It hurt far worse than imagined, would have rather done each movement all the way through all 50 reps instead. Anyways, how about you give it a try and have fun with that.
Filthy Pyramid
25 Box Jumps 24in
25 Jumping Pullups
25 Kettlebell Swings 16kg
25 Lunges
25 Knees to Elbows
25 Push Press 45#
25 Hip Extensions
25 Wallballs 20#/10'
25 BURPEES
50 Double Unders
25 BURPEES
25 Wallballs
25 Hip Extensions
25 Push Press
25 Knees to Elbows
25 Lunges
25 Kettlebell Swings
25 Jumping Pullups
25 Box jumps
19:38
Filthy Pyramid
25 Box Jumps 24in
25 Jumping Pullups
25 Kettlebell Swings 16kg
25 Lunges
25 Knees to Elbows
25 Push Press 45#
25 Hip Extensions
25 Wallballs 20#/10'
25 BURPEES
50 Double Unders
25 BURPEES
25 Wallballs
25 Hip Extensions
25 Push Press
25 Knees to Elbows
25 Lunges
25 Kettlebell Swings
25 Jumping Pullups
25 Box jumps
19:38
Sunday, January 9, 2011
Sunday the 9th
Feeling the effects of yesterday's workout and then from all the gymnastics practice afterwards. That was fun and humbling at the same time. Need to keep working on those movements though, and that is the plan. Starting tomorrow I will add in the Gymnastics WOD to the program to assist my skill development. Today's workout was a fun and hurting one. So here we go.
training:
A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min
C1. Ring HSPU - amrap x 3; rest 20 sec
C2. GH Raises @ 1010; 10 x 3; rest 3 min
results:
A. 70kg ( felt really good)
B. 140kg (turned into more of shrug with the 2nd pull)
C1. subbed full ROM HSPU 6,6,5
(shoulders to paralletes)
C2. done with hands at side
Onto the next one.
Train Hard and Chase Lions.
training:
A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min
C1. Ring HSPU - amrap x 3; rest 20 sec
C2. GH Raises @ 1010; 10 x 3; rest 3 min
results:
A. 70kg ( felt really good)
B. 140kg (turned into more of shrug with the 2nd pull)
C1. subbed full ROM HSPU 6,6,5
(shoulders to paralletes)
C2. done with hands at side
Onto the next one.
Train Hard and Chase Lions.
Saturday, January 8, 2011
The OVERHEAD squat
Overhead Squat for 15rm is the first thing I saw for the workout today. Have not gone very heavy for lots of reps in that movement in a long while. Really have not practiced this movement lately. Loving the OPT programming so far, lots of stuff I would not program for myself. Just looking forward to the upcoming WODs because I know they are going to be worse than these this week.
TESTING:
Overhead Squat - build to a 15RM;
drop weight after 15 reps
rest 1 min after last set - strip weight to get 95#/65# on bar
then...
for time:
20 squat snatch - 95#/65#
30 pistols
40 CTB chin ups
30 pistols
20 squat snatch - 95#/65#
Results:
Overhead 15rm= 70kg
metcon= 9:36
Did the pistols to a 12" box. Really need to work on every movement from this workout. Getting ready to gear up.
Train Hard and Chase Lions.
TESTING:
Overhead Squat - build to a 15RM;
drop weight after 15 reps
rest 1 min after last set - strip weight to get 95#/65# on bar
then...
for time:
20 squat snatch - 95#/65#
30 pistols
40 CTB chin ups
30 pistols
20 squat snatch - 95#/65#
Results:
Overhead 15rm= 70kg
metcon= 9:36
Did the pistols to a 12" box. Really need to work on every movement from this workout. Getting ready to gear up.
Train Hard and Chase Lions.
Thursday, January 6, 2011
the Forearm's gotta go
Kettlebell swings were the death of me tonight. Going for a 3 minutes and resting for 5 was not as much as you would think. At least not for me it wasn't, but for Bucky it seemed to work a little. On with the show.
Training:
5 sets for total reps @ 100% effort;
1 min amrap KBS - 2/1.5 pd
1 min amrap burpee jumping pull ups - bar 12" from max reach
1 min amrap double unders
walk rest 5 min actively
results
sets
1. 31(+20)-9-60
2. 29-8-65
3. 27-7-59
4. 27-7-63
5. 26-6-62
total 506 rx'd at 2 pood
Cannot wait for my rest day tomorrow. Might make it active rest with a couple miles of walking or rowing.
Train Hard and Chase Lions.
Training:
5 sets for total reps @ 100% effort;
1 min amrap KBS - 2/1.5 pd
1 min amrap burpee jumping pull ups - bar 12" from max reach
1 min amrap double unders
walk rest 5 min actively
results
sets
1. 31(+20)-9-60
2. 29-8-65
3. 27-7-59
4. 27-7-63
5. 26-6-62
total 506 rx'd at 2 pood
Cannot wait for my rest day tomorrow. Might make it active rest with a couple miles of walking or rowing.
Train Hard and Chase Lions.
Wednesday the 5th
OPT threw a few curve balls in today with all the basic skill work. Tomorrow will surely be a barn burning fire breathing killer WOD.
Anyways onto the workout.
3 muscle ups
breathe 10 times slowly x 8
+
1 advanced HSPU (advanced for you) every 30 sec for 12 min
+
In 6 minutes move from performing 5 GH raises and 3 L pull ups back and forth at a controlled pace
+
200 walking lunges slow and steady - with perfect form; do not kiss knee to ground "like it's a lover you haven't seen in 6months!"
results:
A. 3/3/3/2/3/3/2/3
tried out the muscle ups tonight with a drop into the kip from the top. felt great and it made me work on my MU using different grips.
B. done on paralletes with depth to abmat on top of 6in. box
C. stayed at a round a minute. could not get comfortable on the GH machine.
D. 200 lunges suck period. stuck to the 10 breathe rule every 50.
Train Hard and Chase Lions.
Anyways onto the workout.
3 muscle ups
breathe 10 times slowly x 8
+
1 advanced HSPU (advanced for you) every 30 sec for 12 min
+
In 6 minutes move from performing 5 GH raises and 3 L pull ups back and forth at a controlled pace
+
200 walking lunges slow and steady - with perfect form; do not kiss knee to ground "like it's a lover you haven't seen in 6months!"
results:
A. 3/3/3/2/3/3/2/3
tried out the muscle ups tonight with a drop into the kip from the top. felt great and it made me work on my MU using different grips.
B. done on paralletes with depth to abmat on top of 6in. box
C. stayed at a round a minute. could not get comfortable on the GH machine.
D. 200 lunges suck period. stuck to the 10 breathe rule every 50.
Train Hard and Chase Lions.
Tuesday, January 4, 2011
Numero 2 in the books
Today was awesomely terrible to size it up nicely. Just enough suck to make it feel good while also at the same time sickening. All in all a great day. Did not get to work out til 7pm but still gave it my all.
Without further adeou here is WOD numero two.
TRAINING:
A. Power Clean x 1/Split Jerk x 3 - 80% effort; rest 2 min x 3
+
5 sets:
Hang Power Clean x 7 unbroken light and fast
rest 0 sec
Airdyne 25 sec @ 97%
(rest 4 min walking actively - if this is too much time you're not working hard enough)
results:
A. 93kg
+
65kg all sets
Air Dyne I did .17,.17,.16,.16,.15 (measured in distances)
Without further adeou here is WOD numero two.
TRAINING:
A. Power Clean x 1/Split Jerk x 3 - 80% effort; rest 2 min x 3
+
5 sets:
Hang Power Clean x 7 unbroken light and fast
rest 0 sec
Airdyne 25 sec @ 97%
(rest 4 min walking actively - if this is too much time you're not working hard enough)
results:
A. 93kg
+
65kg all sets
Air Dyne I did .17,.17,.16,.16,.15 (measured in distances)
Monday, January 3, 2011
Woohoo WOD 1 down
Well the title says it all. Real excited to be done with the first OPT Big Dawg WOD.
I was planning on doing it yesterday but ended up cleaning the entire gym with Spec along with Greg & Sue Clewis. So the floor was completely soaked and then I was like "SHIT" now I can't workout. Turned out to be a blessing in disguise.
Would like to say great job to Bucky tonight for tackling the WOD too.
OPT Big Dawg WOD:
Unbroken 2.0
7 rounds for time:
4 Handstand Pushups
5 Full Cleans 135#
6 Chest to Bar pullups
7 Kettlebell Swings 2 pood
(standards for the workout were once the movement was started you could not put the weight down until all reps were finished. In the HSPU you could rest on your head or in the locked out position, Cleans could rest on the shoulders only, pullups could rest in the hang position but the KBSwings were to not stop.)
Hour later:
half "Cindy"
13 rounds + 8 pushups
Hardest part of the workouts were the squat cleans after the HSPU. Had to remember to breathe between movements since were all unbroken.
Train Hard and Chase Lions!
I was planning on doing it yesterday but ended up cleaning the entire gym with Spec along with Greg & Sue Clewis. So the floor was completely soaked and then I was like "SHIT" now I can't workout. Turned out to be a blessing in disguise.
Would like to say great job to Bucky tonight for tackling the WOD too.
OPT Big Dawg WOD:
Unbroken 2.0
7 rounds for time:
4 Handstand Pushups
5 Full Cleans 135#
6 Chest to Bar pullups
7 Kettlebell Swings 2 pood
(standards for the workout were once the movement was started you could not put the weight down until all reps were finished. In the HSPU you could rest on your head or in the locked out position, Cleans could rest on the shoulders only, pullups could rest in the hang position but the KBSwings were to not stop.)
Hour later:
half "Cindy"
13 rounds + 8 pushups
Hardest part of the workouts were the squat cleans after the HSPU. Had to remember to breathe between movements since were all unbroken.
Train Hard and Chase Lions!
Sunday, January 2, 2011
New Start
I really cannot wait to get started on OPT's programming tomorrow. On the site today is a video from the crew over at Crossfit Fort Bragg. I have had a chance to train with a few of the guys and gal in the video. All are great athletes, and sure do know when something is worth trying out.
Looking at his site at first glance you think you were looking at a complicated math problem, with the percentages and X's scattered across the workout. Upon looking at the FAQs and really reading the comments from members, it is pretty simple to understand. It is just something different.
As far as the programming goes he uses a periodization method to Crossfit. I am all for periodization to some of your dismay, and actually sorta do it already when programming. Also he throws in tempo lifts as well as runs to mix it up to be able to hit all the weak parts in the lifts. That right there will be the hardest thing to get used to for me. Normally just go on feel and try to execute as fast as possible with the best technique I can handle.
One major reason I am deciding to follow OPT is the fact that he respects Crossfit and its Coaches and Staff as a whole. I am sure he has some issues with some people like we all do but he is professional about it and doesn't stream it on Facebook or Twitter, like so many other worthless trainers. You know the ones that think they are better at programming than Crossfit.
Well here is a news flash for everyone. There was only one true Crossfit and now that place and head coach are no more. So basically every affiliate is just a watered down version of the original, with each gym specializing in some part of fitness.
Heresy you scream? It is true though, with everyone wanting to be the best at the CF Games every year now. Every person wants to change up everything and try to involve everything they read in T-Nation, Elite FT-S or whatever else people read now a days. Funny thing with that is most of the writers and trainers on those sites hate Crossfit as a whole and secretly make fun of the people trying to implement their work into helping their Fran times go down.
Well I am done ranting on that and now off to get some rest and recovery from the long weekend that it has been.
Train Hard and Chase Lions.
Looking at his site at first glance you think you were looking at a complicated math problem, with the percentages and X's scattered across the workout. Upon looking at the FAQs and really reading the comments from members, it is pretty simple to understand. It is just something different.
As far as the programming goes he uses a periodization method to Crossfit. I am all for periodization to some of your dismay, and actually sorta do it already when programming. Also he throws in tempo lifts as well as runs to mix it up to be able to hit all the weak parts in the lifts. That right there will be the hardest thing to get used to for me. Normally just go on feel and try to execute as fast as possible with the best technique I can handle.
One major reason I am deciding to follow OPT is the fact that he respects Crossfit and its Coaches and Staff as a whole. I am sure he has some issues with some people like we all do but he is professional about it and doesn't stream it on Facebook or Twitter, like so many other worthless trainers. You know the ones that think they are better at programming than Crossfit.
Well here is a news flash for everyone. There was only one true Crossfit and now that place and head coach are no more. So basically every affiliate is just a watered down version of the original, with each gym specializing in some part of fitness.
Heresy you scream? It is true though, with everyone wanting to be the best at the CF Games every year now. Every person wants to change up everything and try to involve everything they read in T-Nation, Elite FT-S or whatever else people read now a days. Funny thing with that is most of the writers and trainers on those sites hate Crossfit as a whole and secretly make fun of the people trying to implement their work into helping their Fran times go down.
Well I am done ranting on that and now off to get some rest and recovery from the long weekend that it has been.
Train Hard and Chase Lions.
Saturday, January 1, 2011
New Year new ideas.
First off let me explain the title to the blog. It comes out of the Bible and centers around one man named Benaiah. If you want to read the whole story then turn to the Old Testament to 2 Samuel 23:20-21. The gist of the story is that on a snowy day this one man, Benaiah, saw a lion go into a pit and followed it in. I repeat FOLLOWED it in. Doesn't say how he did it but he comes out of the pit alive.
Who in their right mind would do that? Well someone who is wired differently does. A risk taker, go getter, or whatever you want to call him. It is only a little passage in the big old Book, but you can take a lot away from the verses. I took away that you have to take chances, and really take them not just saying you will.
That is the reason for the name, and now to get this whole thing started.
I am not the best blogger, but since it is a new year I will make it a point to keep it up. This year is going to be a great year for me and my future partners. Helping to expand Crossfit Charlotte's name as well as our own will be the main goal. Already have many potential clients waiting for us to get something started in a few areas.
Can't wait to see this take off.
So for this year I am taking my training more seriously this year. After recovering from nagging injuries of my hip and shoulder, I am now on the right track to really
train again.
Hoping to get back into fighting shape and also playing shape for rugby this year. Going to try and take up both again in the upcoming months. Now onto the training.
After talking with other people and learning from some of the greatest coaches around, I found out that programming for yourself is not the best idea, so with that being said the programming I will be following will be that of Optimum Performance Training.
Otherwise known as OPT in the general Crossfit circles.
He is a highly sought after coach, well respected by those in Crossfit and outside. Many top level trainees use his Big Dawg programming to gear up for the CF Games and other competitions year round. By seeing all those results, and reading such great reviews I decided on him, now that I have the time to put in to do multiple workouts daily.
Well enough typing I have to go to sleep to get ready to train later today.
Train Hard and Chase Lions.
Who in their right mind would do that? Well someone who is wired differently does. A risk taker, go getter, or whatever you want to call him. It is only a little passage in the big old Book, but you can take a lot away from the verses. I took away that you have to take chances, and really take them not just saying you will.
That is the reason for the name, and now to get this whole thing started.
I am not the best blogger, but since it is a new year I will make it a point to keep it up. This year is going to be a great year for me and my future partners. Helping to expand Crossfit Charlotte's name as well as our own will be the main goal. Already have many potential clients waiting for us to get something started in a few areas.
Can't wait to see this take off.
So for this year I am taking my training more seriously this year. After recovering from nagging injuries of my hip and shoulder, I am now on the right track to really
train again.
Hoping to get back into fighting shape and also playing shape for rugby this year. Going to try and take up both again in the upcoming months. Now onto the training.
After talking with other people and learning from some of the greatest coaches around, I found out that programming for yourself is not the best idea, so with that being said the programming I will be following will be that of Optimum Performance Training.
Otherwise known as OPT in the general Crossfit circles.
He is a highly sought after coach, well respected by those in Crossfit and outside. Many top level trainees use his Big Dawg programming to gear up for the CF Games and other competitions year round. By seeing all those results, and reading such great reviews I decided on him, now that I have the time to put in to do multiple workouts daily.
Well enough typing I have to go to sleep to get ready to train later today.
Train Hard and Chase Lions.
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