"experience more than results"
hey coach, how could i follow your programming and fit in my triathlon workouts? any input would be much appreciated! thanks
Marcher:A1. 155,165,185,200A2. 10 all unbrokenA3. 10 all unbrokenB1. 25 all unbrokenB2. 25 all sets, rest at top x 2 setsC. 308D. 20
Marcher:A1. 225, 275, 255, 255 - 275 was unbroken but too much to maintainA2. unbroken, unbroken, unbroken, brokenA3. unbroken, unbroken, unbroken, brokenB1. All were unbroken but had to sub unweighted Good Mornings with hands behind headB2. All were brokenC. 215 repsRest 5 minD. Only could really do handstand holds for 5 minutes - upper body was done
Aaron, are you in Europe or just like to work out after midnight?Just wondering because I'm over in Germany
A. Used 225#, all sets unbroken, all sets under 1 minute total time.B. All sets unbroken until rep 18 on 4th round pushupsC. 230 - crappy ropeD. Was in a hurry, maybe made 2 minutes and under 20 reps
GO SAINTS!!!I played AAU basketball againest Will Smith (starting defense end) at Proctor Highschool for two summers. Pretty awesome!
OPT,Our sectionals is actually on the 20th of March in Fredericton. I know you are programming for peak the next weekend. I felt great going into the Big Dawgs challenge with the wods you gave us the week before the event this Jan. Should we just keep following your wods and then active rest the week before our comp? Sorry for the long winded message. Thank you :)
Somewhat broken up training today.A1. 100kg, 110kg, 110kg, 8x110kg (f). Touch and go but no bounce at all - did them over my nice livingroom floor.A2. all unbroken, very easyA3. first round unbroken then very broken. hard.B1. sub reverse hypers, all unbrokenB2. all rounds broken(only time for 3 rounds, had tickets to the movies with my girls). Didn't take times, should have.3 hour breakC. 238D. HSPUs though today. Experimented with width of hands, which makes VERY much difference for me.then did 100 abmat situps for time (no GHD, no nothing today): 3:58Impressed that everyone is make the slapping chest pushups unbroken. Found them hard.
47/183A1. 220, 231, 242, 253, all unbrokenA2. all unbrokenA3. First unbroken, rest sectioned.B1. all unbrokenB2. all brokenC. 105D. Spent the 5 minutes on handstands and freestanding HSPU. Got one good one. Also got better at tumbling, out of necessity.
A1. 225, 255, 265, 265A2. all unbrokenA3. 6,3,1 - 4,2,2,2 - 4,3,3 - 4,3,3B1. all unbrokenB2. 15,3,3,3,2 - 10,4,5,4,2 - went to ring dips because the pushups were embarassingly badC & D. Chest & shoulders were so fried I couldn't find any rhythm on DU's nor perform a single HSPU with perfect form.Terrible...
A1: 90/90/100/100 kg, could have started at 100 and probably gone higher. All unbroken. A2: unbroken/unbroken/7+3/5+2+2+1A3: unbroken/unbroken/broken/brokenB1: Changed into good-mornings (barbell was my only equipment). 40kgx15, 30kgx 25/25/25, all unbroken.B2. Broken. Very very broken. C. Skipped.D. Practiced a bit.
brad, it depends on when you are competing, what your overall big picture goals are, what the distance is you are competing at, your past history in training for tris and fitness...lulu, go with marchers and change things as you did before the Jan comp, go back and review the schedule and what the vol/inyt ratio was
Participated in the C.R.A.S.H.-B. Indoor Rowing Championship satellite in Cincinnati this morning, so I adapted and cut some things down both yesterday and today. So:Part 1: 2k row sprintRest 2 hoursPart 2:A1. 15 touch and go DL; 10 sec restA2. 10 kipping ring dips; 10 sec restA3. 10 chest slap push-ups; 180 sec rest2 setsB1. 25 unbroken back extensions; 10 sec restB2. 25 push-ups; 90 sec restRow: 7:09.1A1. 185, 225A2. unbrokenA3. 8/2, 6/4B1. unbrokenB2. 20/5, 10/4/3/4/2/2Very disappointed with the row, especially considering the 7:00.9 from the last OPT comp. Really thought I could break 7, but I just didn't have it this morning. I did, however, get to watch hundreds of competitiors of all skills and aged work there asses off, and witnessed a few sub-6:20 efforts. Modified OPT WOD was just enough given my energy levels post-row.
A1.) 110, 115.5, 121, 126.5 A2.) no rings so did Pbar dips... Unbroken A3.) horribly broken... 1s, 2s, and 3sTimed my rounds as well today... 1:52, 2:02, 2:09, 2:00 Bs.) pushups were insanely difficult... Rounds were 1:34, 1:49, 1:59, 1:53 C.) arms were so done the handles fell out of my hands numberous times... 275 D.) shaking in a static handstand, did a couple negatives but had no push out of the bottom Wow this one smashed me more than I thought it would. Haven't had this kind of sensation in my arms for a long time.
GCF what AAU team did you play for? I used to play for STOP-DWI out of Binghamton.
A1. 225/235/245/255 U/B.A2.U/BA3.1-3 U/B. 4th set 9+1.B1. unbroken.B2. 15 +10/12+7+6/15+10/15+10C. 160D. skipped. shoulders were quite fatigued.A1.DL's felt good, 255 was a good place to end.A2.R/D were easy with kip.A3.S.C.P.U. were a challenge toward the end.B1. 1st set hands at temple. 2-4 across chest. major burning in the hammies and calves.B2. tiring.C. Body felt really tight in the beginning. didn't get a groove till about 3.5 min into it. D. no time.
Thanks OPT will look back and figure it out.A1. 150,150,150,150 all unbroken, and no back pain again!!! :)A2. UB,UB,5-5,5-2-2-1A3. All sets brokenB1. UB,15-10,10-5-5-5,10-5-5-5B2.15-5-5,10-5-5-5,10-5-5-5,10-5-5-5C. 271 had trouble moving arms :)D. 3,2,2,2,2 used db's to get more depth, much harder than on ground but felt good. Form was strict, games style,no kipping.
A1. 235,245,255,265A2. UBx3, 7-3B1. UB arms at chestB2. 20+5, 15+10, 15+7+3, 10+5+5+5C. 120, didn't find rhythm till about 3 minD. Shoulders fried and ran out of time.
A great day here in South Florida. Sunny and 65 degrees. Covino24 and I had some fun with this one. Thanks NickA1 185-205-225-235 A2 Unbroken and easyA3 8/2- 8/2- 5/2/3- 5/2/3B1 unbroken and fastB2 15/10- 17/8- 15/4/6/- 15/5/5C 232 (up from 211)D variations on heights and widths from 24"-28", parallettes and flat.A1 started too light but felt very solid. Should have gone to 245-250A2 No problems at all. Good timing on the kip and body position relative to the rings.A3 Tough stuffB1 Fast and easy, unbrokenB2 I hit a wall each set at about 15. Speeding up to 15 then...boomC Hit my first 48 unbroken (PR)D A few at 24" and 26" on parallettes to flush with hands and few more to 4 inches below.Felt very strong today. Had breakfast much closer to my workout than usual which worried me at first. Pre WOD:5gms. GlutaminePost WOD:10gms. Glutamine with 1 scoop of Refuel and 32gms. of whey protein.Cheat meal tonight at the station:Lots and lots of Tri Tip steak with onions and mushrooms. Salad. Maybe some baked potato. Apple Pie and or Cherry Pie.
A1. 275 X 4A2. unb.A3. unb.B1. unb.B2. 10,5,5,5C. 164 my back was tight and diff to keep tight + gaz out.D. slow and controled 5,1,x,1 one or 2 at the time.
A 225 235 245 255A2 unbrokenA3 Many broken setsB unbroken x2B2 Unbroken X1, set 2 many breaks*stopped wod after set two of part B because i started the wod immediately after my lunch and i fought pukie entire wod, huge mistake but thats all i had time for. lesson learned, much needed rest day.
PTS- my highschool coach put together a Waterville Central team, if we had a different name than that, then i wasnt aware of it, haha.
A1. 225, 225, 225, 225A2. UnbrokenA3. Unbroken, broken, broken, brokenB1. Unbroken all 4 setsB2. 1st set unbroken, remaining 3 brokenC. 121 This was a complete and total failure. I couldn't get my legs off the ground to save my life.D. Sets of 2s and 1s. 225 on deads was all I had for 15 touch and go. At rep 13 it literally felt like I had brakes on.
A1,2,3) Round 1: 185#/Unbroken/8-2Round 2: 205#/Unbroken/ 7-3Round 3: 225#/ Unbroken/ 5-3-2Round 4: 235# broke once/Unbroken/ 4-2-2-1-1wow those hands to chest were brutal!!B1,2) Round 1: Unbroken/ 20-5Round 2: Unbroken/ 18-4-3Round 3: Unbroken/ 15-5-5Round 4: Unbroken/ 15-5-5For the majority of B1) I had my hands behind my head.C) On my first attempt I only got 106 reps.. I was cramping up the lower/outside part of my Quads. Had a very difficult time finding any power to jump with! So after I did part D I repeated C and got 173reps. Better tempo height on my jumps this time and both were actually a PR!!D) Worked on form and used different grips and widths...Very few reps. Maybe somewhere around 10 or so.. I had a hard time finding power at this point.. especially on the negatives.
A1. 70 kg, 80, 90, 80A2. All unbrokenA3. All unbrokenB1. All unbrokenB2. Very broken, 3 and 4 setsC. 300D. 6 All singles, was absolutely smoked, no strength leftReally pumped about the 300 DUs, especially since I managed to take the Rx'd rest between A,B and C. Ever since the burpee/chin-up WOD of the comp I have found this new extra gear to just keep moving. Last Rhiannon (in October) was 441, so this is a big improvement. Push-ups were brutal in B, had no strength left. Went back down to 80kg on the dead...last 4 reps of set @ 90kg was literally holding on by my fingertips.
A1: 225/235/235/235 all unbrokenA2: all unbrokenA3: UBK/6-4/5-5/4-3-3B1: UBK x 4B2: VERY broken!C: No DU's, rest calf.D: Did 4 x 3 reps, plus (after a few tries) got 1 rep with hands on parallette. Shoulders were done at this point.
A1. 275 all 4 setsA2. felt okayA3. horible... mostly single last 2 roundsB1. UB x 4 on 45 degree BE machineB2. mostly sets of 5C. 125 - could not jump after all those deadlifts and back ext.D. practice hand stand holds trying to come off the wall, got about a 10s free standing hold...
Marcher:"Keeping it light for the fight" (i.e. ankle still a little fragile)A1 185# ....A2 as rxdA3 as rxdB1 broken into 2 setsB2 sameC airdyneD 19Comments: back ext is a great transition from the DL. crazy posterior chain going on!...Great cue for the hspu. "few reps, short breaks perfect rep" makes a big difference.Notes: Has anyone asked themselves what keeps them going lately...to the ordinary mind and sometimes myself I ask while in the hell I keep pushing my body so hard?! my answer: "bc the other options sucks!"...what's your answer!
a1. 185,205,225,225a2 unbrokena3 unbrokenkept DL weight a but low to ensure dips and push-ups were unbrokenb1 unbrokenb2. unbrokenc 325. d. handful of singles. HSPU are a weakness as is and i struggled a lot here
A1. 275lb all sets unbrokeA2. all unbroke- easyA3. all unbroke- challenging last set3 min restB1. all unbrokeB2. 25, 25, 17-8, 15-5-590 sec rest - felt smoked hereC. 300- in 5:04D. HSPU never felt this hard in my life- 1-3 per set is all I could doSMOKED!!! Ready to watch the superbowl!
A1: 120kg, 126, 130, 132 (#290) All unbroken. A2: Unbroken, easyA3: Unbroken except for last set.B1: unbrokenB2: brokenC: 210, shoulders burned. I was gaming this, and by the end realized I probably could've gone a bit harder. D: skipped the HSPU, shoulders and tris were smoked.You guys are awesome at Doubleunders! I have some work to do.
A1: 225 - all unbroken and easyA2: 22,20,12(fell thru rings),18***need to read directions more carefully. Did AMRAP for A2 and A3...therefore totally spent for the slap chest pushups.A3: 5,3,4,3B1: unbroken and easyB2: unbroken and easyC: 260
A1. 185/190/195/200A2. All unbroken except last round.A3. Very broken, 3's, 2's, and 1'sB1. 15/20/25/30B2. Broken on all rounds into 10's and 5'sC. 155D. By the time I got to this I was ridiculously tired in the arms and shoulders. I was doing 2's mostly. I made sure to do perfect form however. Played a bit on the parallettes and went with a deeper range of motion, but these were super hard for me to push out of the bottom in today and resulted in singles only if not complete misses.Coach OPT,My sectionals is March 13 and 14th. So based on what you told Lulu should I do the Big Dawg workout (same movements, etc.) as posted but adjust volume and intensity? Should I follow a similar pattern for rest days and doubles and singles as we did for the Big Dawg comp in January? Any advice would be appreciated. Thank you for your time.
32/74.5"/180@CFCa1. 225x15x4a2. UBx3 last set 5,2,1,1,1a3. 10, 5+5, 4 sets of 2 and 2 singles, 5 sets of 2b1. Hands at templesb2. 15+5+5, 10+5+5+5, 10+5+5+3+2, 10+5+5+2+1+1+1c. 185d. 13notes:dl weight was perfect...could have went heavier but opted for good form an intensityRDs were fineSCPU were hardBEs...after 100 ghd and 100 BEs my core is tired...DUs are not a strenght but I pleased b/c I was able to string together multiple sets of 10 and 5 DUs...still use way toouch shoulders...HSPU were crazy hard after all the PU...could only do singles...challenging to say the least
38/6'2"/197A1 T&G DL: 110/120/130/140kg (308#) - All Unbroken (dipped into will bucket)A2 KRDips: All Unbroken (easy)A3 Slap PU: 25, the rest broken (brutal)180 SecondsB1 BE: Unbroken (easy)B2 PU: 25, the rest broken (tough) - I could pull off 10 unbroken each round.90 SecondsC DU's: 230 - My DU's are in a slump right now.180 SecondsD HSPU: 10 singles and 2 failures in 5 minutes. It took everything I had just to get a single blasted out with head to floor. (words can't describe)Notes: Fantastic bruiser of a workout. I'm hurt but not broken. Grant, the wifee is going to the store to pick up some well deserved Coconut & Pineapple HD for the game today. The snow is starting to come down now, we're cooking up some good eats. Enjoy the rest of your weekend dawgs.
A3 Clapping PU Typo: First 10 unbroken, the rest broken.
m/25/196/6'3"A1. 185, 205, 215, 225 all unbrokenA2. All UnbrokenA3. UB, UB, last two sets brokenB1. UB, 15/10, 15/10, 15/10B2. UB, 15/6/4, 17/4/4, 16/5/4C. 250 Forearms shotD. Not very pretty, had to use some stacked plates under my head to get reps
corbin, I live in the states man, I have to workout really early most of the time because of my work schedule.
A1. 290x15-290x15-290x11+4-290x8+4+3 A2.UB w/ 20lbs-UB w/ 30lbs-5+5 w/ 25lbs-UB w/ BWA3.UB w/ 20lbs-5+5 BW-5+5BW-UB BWB1. all 4 sets unbroken B2. all 4 sets unbroken C. 176.....I have never felt this bad on DU's I had nothing left to give in my hips D. Would do sets of three's at various grips With the deadlifts I wanted to see if I could get all reps unbroken at double body weight, unfortunately I feel off half way through. With the dips and slap push-ups I tried to take on to much early on by adding weight.
A1. 221 x 15 x 4 sets (all reps @ 10X0)A2. UnbrokenA3. 10/10/7,3/5,3,2+B1. Unbroken (hands on collar bone)B2. 15,5,5/ 15,5,5/10,5,5,4,1/ 5,5,5,5,5+C. 324 in 5 min+D. Practiced OH Lockout, with slow reps (15 rep total)
Screwed up the rest on part A. Took only 90sec bewteen sets.realized when I check the rest for part B. Had the bad shakesA1. 152/172/192/202A2. sets 3/4 brokenA3. last 3 sets brokenB1- unbrokenB2 -unbrokenC 179D. reps of 2 and 1
46/5'8"/160This weekend was a lesson on how not to train. Started yesterday, decided to catch a Fat Broken Angie with my Buddies at Crossfit New England - 4 rounds of 25 CTB PU, 25 Chest Slap Push Ups, 25 GHD SU and 25 115 lb Squats - It crushed me- 20 sec off best time, 28:48. I was shattered for most of the day afterwards, decided to do a double Sun to catch up on the OPT program. There were a lot of duplications (100 GHDs), I figured it could work. Also played around after the WOD with the guys doing freestanding HSPUs- getting better at these but not full range yet.Come Sun morning, I am very stiff and back is sore still from the 3 rep PR DL last week. Hips very tight (probably from GHDs). I was happy to see Chest Slap Push Ups and HSPU practice!Hit the High Bar Back Squat and L-Sit PU from Yesterday. A1. 185 205 225 225 225 (very hard to go slow down - very stiff from yesterday)A2. 10 8 10 8 10 (alternating grip direction)(biceps insertion sore from CTBs yesterday)B. DB Split Squats (wanted to try these - never done them) Much easier than I thought given comments (probably since squats were light) - 30 lb dumbell each hand (7 reps), 35 (7), 40(7), 45(7) -started too low, max 7 is probably ~55Skipped C from yesterday !From Today's post I did the touch and go and kipping ring dips- big mistake even though I took it VERY light since back was sore.A1 185 205 StoppedA2 UB UB Stopped Tweeked back on last rep of second DL set- I KNEW I shouldn't have done theseShut it down after that since I'm a mess now - icing back all day - hopefully I will be able to move tomorrow - lesson learned - listen to your body so it doesn't have to shout.
A1. 155 for all, lower back not feeling 100%A2. all brokenA3. clapping PUB1. unbrokenB2. broken into 10s then 5sC. 300D. Arms so tired, just held lockout position
A1: 275-275-275-255 UnbrokenA2: UnbrokenA3: Unbroken 1/2. Broken on 3/4B1: UnbrokenB2: Broken badly after 15 reps each set.C: 275 (really wanted 300).D: Everything from my brain to body was smoked but I did some from varying hand positions. Also worked on just holding the free handstand a bit
A1: 235, 255, 275, 285A2: UB, UB, UB, UBA3: 5-5, 5-5, 5-5(slow), 3-4-3 (slow)B1: UB, 15-5-5, 25 good mornings, 25 good morningsB2: UB, 15-5-5, 10-5-5-5, 12-7-6C: 263D: DNFNotes:Deadlifts felt great, should have started around 255, really happy with them. Slap Chest push ups were really tough. GHD still broken so subbed unweighted good mornings. Pushups got hard fast. Not happy with double unders. Shoulders gave out. Did handstand work yesterday.
MarcherA1: 225/245/255/270 all sets unbrokenA2: UnbrokenA3: UnbrokenB1: UnbrokenB2: UnbrokenC: 272D: Arms were pretty tired but linked some good solid reps together trying different hand placements.
A1. 243#x4 - all unbrokenA2. all unbroken, last set hardA3. first two sets UB, then 2 broken setsB1. UBx4B2. broken on all sets...like 15-5-5C. 212 - midget jump rope was hitting my head, had to jump on a midget ballD. Attempting a handstand was humerous. Did handstand holds as long as I could....2 min/1 min/1 minToday I went back to globo for the first time in about 1.5 years. Good times...good times:)
MarchA1. 275/295/295/315 unbrokenA2. unbrokenA3. broken 7/3x3,6-4 for the 4thB1. unbrokenB2. all broken (17/8, 17/8, 18/7, 16/9)C. 56D. practiced slow eccentric with powerful concentric for 2 mins and then practiced freestanding handstands alternating with handstands on the wallNotes: deads were a matter of will. Last set was brutal. Like someone else said, after the deads and BEs, just getting lift for doubles was really hard. got up into a freestanding handstand for the first time since gymnastics at 10years old.Brandon
Marcher:A1. 225, 245, 255, 255A2. UnbrokenA3. UnbrokenB1. UnbrokenB2. UnbrokenC. 245- heavy jump rope, killed the shouldersD. 5, 5, 5, 5, 3, 4, 3, 3, 2, 2- 37 totalEverything felt strong.
A1. 15/205 15/225 15/235 15/245A2. all unbrokenA3. all unbrokenB1. UB/ UB/ 19,6/ 17,6,2B2. UB/ 18,7 16,7,2 15,6,4C. 254 really struggled with these todayD. 15 reps of 1,2,3's with various hand widths Everything felt good today should have started heavier with deadlifts and need to work on back ext. more
A1.225(Easy)255(Easy@10X0),255(Good),255(Tough But Got it One@13X0 I'd guess pause hold at 10)A2.Sub Bench Dips w/ hard push at topUnB (easy)No Rings. Moving to a new locationSo subbed A3.UnB,UnB,UnB,UnB(last 2 tough)Rested 180sB1.UnB,UnB,20+5(pause@bottom),20+5(2sec pause)B2.20+5(Paused@Top),20+5(Paused@Top),14+6+5(Again Pausing at Top),10+3+2+3+2+3+2(Still pauses no dropping and this hurt arms were fried pushups are a weakness of mine)Rest 120sC.289 Phew Felt very solid. Always feel good with double unders.Rest 120sD.Bout 5 reps and alot of freestanding Handstand practice.Also moved several thousand pounds of mats today before the workout. So overall pretty good day.
A1. 100kg all sets.A2. Sub'd strict bar dips UB, UB, UB, Broken.A3. UB, UB, B, B.B1. 45 degree bench, UB all sets.B2. On the knees, broken all sets. Pretty much game over at this point. Went home.Rest aprox 2hC. 217 (3, 28, 4, 4, 2, 20, 26, 16, 17, 14, 7, 15, 6, 5, 12, 3, 4, 10, 10, 9, 2) D. Never felt heavier than this. Did singles in yber strict shape, pretty narow, focused on keeping the core very tight throgh out. Got easier as i got some wind and spirit back after the DU's.
A1.205,210,215,215A2.ub, ub, 7-3, 3-1-1-1-1-1-1-1 A3.6-1-1-1-1, 10x1, 10x1,10x1 B1.all broken B2.all broken-had to fight for reps.C.216- 100(new PR),....struggled through last 116 D. Did 3 with a few negatives. Tough to tell arms it was ok to do handstands... Survival instinct?
A1. 225/250/274/284A2. 10/10/10/10A3. 10/10/10/5,3,2B1. 25x4B2. 20,5/18,7/20,5/20,5C. 335D. 5/5/5/4/4 on the minute
A1 275 UBA2 UBA3. Pause at rep 8 set 41.16,1.18, 1.16,1.26.B1 UBB2 broken 1.32, 1.34,1,35, 1.26C. 203 .Filmed my doubles,technique issue that will be fixed .D. Attemped 2 with noggin crashing into floor ...ya know when ya done.Bloody awesome programming coach!
MarchA1. 275, 285, 295, 315A2. *unbroken (bar dips)A3. unbrokenB1. *unbroken (45deg thingy)hands behind backB2. unbrokenx2, broke the restC. 287D. negatives for allat a globo in Highsboro, NC. Thanks Brent for the push on the DL's; started this wod right after your post. Place had an excellent lifting platform, but no bumpers and had no idea what they were!???
A1. 225#, UnbrokenA2. UA2. UB1. U-B-U-UB2. B-B-B-BC. 237D. practicing full range of motion & form
A1. 152,152,152,152 (all UB)A2. UB, next 3 sets brokenA3. UB, next 3 sets broken*didn't realize it until I copied my info. off the whiteboard at OPT, but I did 5 rounds of 'B'. I was in an altered state at this point...carpet was making me dizzy while I did push ups!!!B1. all UBB2. 15,3,3,2,2; 10,2,2,3,singles; 8,3,3,4,4,3; 9,5,5,4,2; 9,5,5,3,3C. 224 doubles...forgot runners today, so had to do DUs in lifting shoes.D. Some handstand holds, and 'partial' lowers was all I had left for 'D'.
A1. 225x4 setsA2. All unbroken. No rings so I did sets of 12A3. 10, 10, 10 (barely), 5,3,2B1. All unbrokenB2. 15,10/15/5/5, 16/5/4,13/5/4/3C.149D. Did Several sets of 3 super slow. By the end I couldn't even keep a static hold for 30 seconds. Shoulders were cooked!I just couldn't get a rhythm going for the double unders. Back extensions always kill me so I was happy to do them unbroken.
A1. 235/245/235/235A2. All unbrokenA3. 7-3/5-5/5-3-2/5-3-2B1. All unbrokenB2. All unbrokenC. 180D. just negatives and partial ROM
A1. 225/235/235/240A2. ub x 4A3. 7/3;3/3/2/1/1;2/2/1s;1sB1. ub x 4B2. ub/18-7/15-6-4/15-6-4C. 220D. Didnt feel good about shoulderWould have done more on dl but grip failing. Chest slap push ups were tough never done them before. Shoulder not feeling 100% will work on hspu soon.
A1. 200,220,220,230 ubA2. BWx4ubA3. BW Ubx2,8/,4/5/7B1. Bwx4ubB2.ub,15/18/22,15/19/24,15/20/24C. 80 Quads were cramping big time.D. Usually good on these but I guess I'm fried from the weekend, just about fell on my head 1st attempt, did few reps and some holds, and shut it down
Febbers-9:59, had to put on my own weight, I thought that was passable until I checked gm2, he smoked it. Pushups were not crazy fast for me lots of breaks like always
185,205,225,275ubrokenunbrokenb. as rxdc 170d as rx'd
A1. 275/285/285/285 All UBA2. UBA3. UB/UB Last 2 sets very brokenB1. All UBB2. All UBC. 250D. Sets of 3's on paralletes. Some negatives and 1 minute handstand hold(partner assisted).Guessed right on the DL weight. Last set was touch and go UB but last 5 took everything I had to complete. Lower back and glutes are absolutley destroyed right now.
SorenA1. 1x80kg, 3 x100kg All UBA2. Unbroken - easyA3. 2 sets unbroken, 7+3, 6+4B1. 4x unbrokenB2. Broken - that is also how I felt! 15+10C. 200D. did not do - had to work!!DOn't know if it was the heat here in Adelaide, but felt flat! Loved it but flat! Had several close calls with a peach coming back up!!!S
A1. 225/235/245/255A2. bar dips UB/UB/7,3/5,3,2A3. UB/6,2,1,1/clapping 3,2,1,1,1,1,/reg pu 3,3,2,2B1. All unbrokenB2. 15,5,3,2/15,5,5/11,5,3,2,2,1,1/13,4,3,2,3C. 155D. a couple.notes:A1. DLs felt strongA2. Quite worried about the left shoulder holding up for this wo so subbed out rings for bar dips. Actually pleased to go thru the ROM pain-freeA3. GOAT GOAT. Push ups and I never get along. Super long arms and a hurt shoulder don't help.B1. Great burnC. Embarrassing. Tried to game it with batches of 5,10,15 and too much rest.D. Exhausted... no practice really.
MarcherA1. 225# all sets, felt strong and fastA2. unbroken, strongA3. 10,10,7-3,4-2-2-2B1. all unbroken,felt goodB2. 25,25,18-7,20-3-2C. 178D. only got 3 strict HSPU's. arms friedpulling exercises feel strong these days, lacking on the pushing exercises
Marcherm/31/69.5"/175#A1. 245, 275, 275, 275A2. UnbrokenA3. UnbrokenB1. UnbrokenB2. BrokenC. 264D. 3 sets of 2 w/ perfect formNutrition/Supplementation- PreWO: 16g BCAA-G, 5g Creatine- PWO: Shake (32gP: Jarrow, 1 scoop Refuel), 8g BCAA-G, 5g Creatine- 60 min later: Salmon and broccoliNotesA1. Started too light. Moved up to 275 for second set and after that I thought I would be moving to 300 for the last set, but set #3 caused me to rethink. I was really fast through 12 or 13 reps on set 3, but then they started to slow a little. This made me reconsider jumping from 275 to 300 and I am glad that I didn't do it. Set for was OK, but took a good amount of effort to keep them as true touch and go.A2. These all felt OKA3. Last set was a little rough. Helped having the padded mat on the concrete so I could just fall to my chest.B1. Last 3 or 4 of each set were challenging. Hammies were getting tight here.B2. These killed me. I was breaking them into sets of 10, then 5's. Really humbled me on push ups here.C. I felt decent doing these, but would really liked to have gotten 300+. I wasn't that tired starting, but I just couldn't find a rhythm early on.D. My arms/shoulders were pretty smoked, so I just wanted to get a couple sets of multiple reps in. I concentrated on very slow and controlled descent and a steady ascent.It was great doing the WOD with Grant and Kathleen...two great people with great attitudes and tons of motivation as well as putting forth some pretty impressive performances.
A1 unbroken x4 w/ 225A2: UnbrokenA3: 10, 8+2, 10, 5+4+1Bi: UnbrokenB2: UnbrokenC: 80...these were really bad, I couldn't string anything togetherD: Got into a handstand, attempted a pushup and didn't come back up.Use band assist for hspu for the remainder of the 5 min. Posting this day after and my hami's and chest are sore!
A1. 275X4 sets. Prayed for deathA2. Dips: UNB/7,3/9,1/10 singlesA3. Unb x4B1. UnbB2. 15, 10/10,10,5/10,10,5/10,10,5/10,10,5Finished early felt pukie and coundnt breathe with congestion.
MarcherA1. 135 unbroken and felt very fast - not pushing the load on DL's yet.A2. 10. First round unbroken, 2nd round two sets of 5. 3rd and 4th round taken in 2's, 3's and some singles.A3. 10 - no rounds unbroken. Typically 5 or 6 to start then 2's and 3's to finish. Last round was in 2s and singles.B1. 15 unbroken all setsB2. 25 all sets. Broke at 15, then two sets of 5.C. 302 - arms! ouch!D. couldn't do more than two negatives and some 30 second handstand holds against a wall. shot.
Did yesterdays workout 4 hours before this one..A1. 80 kg all unbrokenA2. First 2 unbroken - last three broken ( 7/2/1-8/2)A3. All broken ( 5/2/3- 7/2- 6/4-6/4 )B1. UnbrokenB2. All sets broken ( 16/9-15/10-16/9-16/9)C. 207:( My arms! Ouch! I didn´t have more today..
A1. 264 for all 4 sets; only the last set had pauses. I was hurtin' here.A2. 10,10,10,5/3/2A3. Brutally horrible, down to singles and long breaks.B1. All unbroken, changed hand positions and then used 10 and 15lbs for set 3 & 4.B2. Horribly brutal.C. 221; zero gas.D. Hahahahaahahaa.Not much in the tank today, I'll have to soul search to find out why.
A1. @85A2. Band assisted - unbroken thru 3 rdsA3. All broken - clappingB1. UnbrokenB2. Horribly brokenC. 173... :)D. Arms were toasted, worked on negatives
A1. 255 265 275 285 (unbroken)A2. 10s all unbrokenA3. 10, 5-3-2, 3-2-2-2-1, 3-2-2-2-1B1. 20s unbrokenB2. 20, 15-5, 12-4-4, 12-3-3-2C. 307 (first 107 ub)D. 17 (3-2-2 then singles)had it in my head that B was 20s instead of 25s. also had an hour break between B and C. had to teach a class and didn't have time to finish the whole workout.
A1. 275#A2. Unbroken except last set.A3. Broken badly (these were hard for me)B1. unbrokenb2. 15-10 on all except last 13-5-5-2c. 191d. 5 minutes Zero hspu. My shoulders had absolutely no juice in them.
A1. 255,255,255,255 (unbroken)A2. unbroken x 4A3. unbroken, 6/3/1, 5/2/2/1, 5/2/2/1B1. unbrokenB2. unbroken, 15/10, 15/5/5only had time for 3 sets of the B's and had to teach class so couldn't do parts C&D..really enjoying the programming, hitting a lot of things I need to shore up prior to sectionals
A1: 225, 245, 255, 255 unbrokenA2: 10, 10, 7/3/, 7/3A3: 10, 5/3/2, 5/3/2, 4/3/3B1: unweighted, 10 lb, 10, 10B2: 20/5, 15/5/5, 15/5/5, 10/5/5/5C: 199D: 0Times: A-17:36, B 11:42Notes. DL felt strong. B2: Sub reverse-hyper off the tailgate for BE. Normally good at DU, goal was 100/min. Shoulders and Forearms were smoked after the first 70 (weird), so I picked up the rest in groups of 10. Had nothing left for HSPU. Tried neg, but felt it was unsafe. I am totally smoked from the last few days. Last week was a sketchy nutrition week (maybe why I am so beat), so I am taking a round turn on it this week.
DL 225-255-275-285 unbrokenRing dips 4x10 unbrokenChest slaps pushups 4x10 unbroken25 Back extensions25 pushups 5 min amrap DU's 1085 min handstands couple good free of wall
A1. 155;165;175;190 unbrokenA2. only had 1 RD and then 9 jumping ring dipsA3. Clap Pushups broken - no explosive powerB1. UnbrokenB2. 10,5,5,5 for first round, remainder of rounds in sets of 5C. 250D. No time
A1 100 – 110 – 120 – 130 kg (14 reps)A2 11 – 10 – 10 – 6+2+2A3 10 – 10 – 5+3+2 – 4+1+2+2+1B1. unbroken x 4B2. 7+3+5+5+5 – 10+5+5+5 – 8+5+6+5 – 8+6+5++3+3C 102 repsLost the grip at rep 15 with 130, dammit! After A I was toast. Trying to find my Dus again, lost them the other day. My 130 kg attempt: http://vimeo.com/9352915
And WOW, some really impressive results here. Big ups to Katrina Burtons DLs!
M/29/169A1: 265,265,270,275 all unbroken(all felt strong...last was a bit of a battle) A2: UB,UB,UB,(7+3)A3: UB,UB,UB, broken (last set broken like hell...when these go, they really go)B1: UB, broken, broken, brokenB2: first 12-15 reps unbroken on all 4 sets, then broken into 3-5 (good form on all...chest to deck...full lock-out at top)rested a few minutes C.265 (shoulders smoked)D. practiced holds and form on reps...only a few reps at a time
A1. 235, 245, 260, 275 - slept a little funny this afternoon and woke up with a weird feeling in my back so I played it a little safe here. Think I could do 295.A2: rx’d–UB,UB,UB,(7+3)A3: rx’d–UB,UB,UB, broken(last set broken like hell…when these go, they really go) (steve said it so well, why bother rewriting it)B1: rx'd, all unbrokenB2: rx’d–first 12-15 reps unbroken on all 4 sets, then broken into 3-5 (good form on all…chest to deck…full lock-out at top…) - steve you took the words right out of my mouthC: 216 - buddy lee felt really short and really heavy on the forearms today. D: about 10 slow reps. Tried several with hands on a plate... couldn't get out of the bottom.
F/32/110A1. 125;135;135;135 was afraid that if I went any heavier, it wouldn’t be touch and goA2. first round unbroken, then 7/3 for the restA3. for some reason, I did clapping pushups instead of chest slap push-ups, broken into sets of 4/3/2/1B1. UnbrokenB2. 17/8, 15/5/5, 15/4/3/3, 12/5/3/3/2C. 229D. Triceps were toast, not a chance… but worked on my handspring and walking on my hands later that night
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