Archive for December, 2009

Well i’ve been loving training at Popeyes new box.  Crossfit Optimum Performance!  Hit a few more PR’s this last week and looking forward to many more WODS in the new box.

Clean & Jerk 200lbs

106 Consecutive Double Unders!

Here is a quick video of Sterling and I doing C&J’s. First attempt I failed, second attempt I nailed it!

Lifting heavy weight from Sterling on Vimeo.

Still hiting the OPT wods fairly regular.  Missed a couple this last week, but getting my hits in for sure.

2 days in a row of hiting some PR’s.  I’m getting stonger, and my body mass is getting back to where it should be after a stessful year that included too much weight loss.  I’m now back to a healthy 180-185 lb range, and won’t be too upset if I put on another 10 lbs of lean mass.  I’m really feeling the difference the weight plays with my strength, as there was no way I was hitting these numbers 6 months ago when I was down to a skrawny 168-170#.

THIS WEEK’S 3 PR’S

205# Power Clean

180# Bench Press

71 Consecutive Double Unders

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1’s
B1. Press 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

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This was the second time in 2 weeks doing this WOD, slightly higher reps on the KB Swings.

A1 - 185#-225#-275# x3 315#X1, 335#x1 375#x1 (385 PR)

B1 - 95#-100#-105#-100#-95#
B2 - 56#-56#-56#-56#-56#

Deadlifts felt pretty good and went higher than last week. Would like to break 400 sometime soon.

Presses was like a little ladder, went up, then went down. Didn’t feel strong on those today, but made the mental push to do all KB swings upbroken. That was a big challenge for me today and may have contributed to my press weights.

No time for C today, had to rush back to the office.

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets

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A1 - 185#,195#,205#,210#,215#
A2 - 13,10,10,12,10

Pull ups felt bad, biceps sore as hell from last week, just wasn’t feeling the pulls today.

Gymnastics
HSPU done with partial ROM: Still don’t have full HSPU yet, but did what I could.

5 HSPU - 38″ box x 5
6 HSPU - 40″ box x 5
6 HSPU - 41.5″ box x 5
5 HSPU - 43″ box X 5

Just for shits and giggles:

44.5″ x 1
47 5/8″ x 1

Box Jumps felt great, never gone really high before so was a blast doing some extras at the end so see how high I could go. Felt great, explosive and strong!

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week

********************************************************************

A1 95,105,105,110,110,115
A2 95,135,155,135,155,170 *PR By 20 LB

Started too light on A2, but my BP has historically been week, and havn’t done a 1RM for a long time and my previous best was a pathetic 150 so I was very happy with my numbers today. Almost to my BW (180). May have gone heavier if I had a spotter.

B 185

C1 25,30,35
C2 Round 1: 5,3,2,3,2
Round 2: 5,5,5
Round 3: 5,5,5

Note on the GHD Raises, these were VERY hard, and after watching the video, and meeting Surrey just before the WOD to go over them, i’m confident I was doing them right, but DAMN, they are not easy!

TODAY’S WOD’S

part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 “jump and switch” lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

***************************************************************

A. 9/10, 10/10, 9/10, 10/10 = 78
B. 1:58, 3:06, 3:30

Back Extensions were a serious goat today, just a major burn in the lower back. Seriously embarassing times. I’m pretty sure I was doing these wrong on the GHD, but right now I’m just glad it’s all over.

22 Mins Rest:

C.   60,40, 47,40,35,45,40,40,40,44 = 431 - Buddy Lee short handle rope.

Double Unders used to be a horrible goat for me as well, but since starting OPT we do so many of them, you have to get good!  I’m happy with over 400, but some of the monsters on the Big Dawg site are scoring 600-900+   Insane!

Off to Chilliwack tonight for some hot tub and relaxing!

I know, it’s been a long time since I’ve posted and the last number of months has been quite the whirlwind in my work and personal life.

I’ve still been training, but not as regular as I’d have liked.  My WOD’s the last 3 months have been a hit and miss of OPT with Sterling and Jason, Westside WODS, and a few on my own here and there.

Well enough of the BS, i’m doing my best to be back to regular training with my fellow CF Pirates and I’m back on board the Scurvy Dawg.

I’ll be doing my best to continue following OPT’s Big Dawg programming (http://optimumperformancetraining.blogspot.com/). Please visit his FAQ on the site for explanations of some termonology.

I will be keeping my posts simple and to the point for the next while.  I may get a little adventurous once in a while but mostly it will be to document stuff.

Last 2 Days of WODS:

Wednesday Dec 2, 2009:

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken x 10
35 anchored it ups

A1: 155,185,195,205,210
A2: 23,20,13,12,13

Metcon: Subbed 115#

7:56

Thursday Dec 3, 2009

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1’s
B1. Press 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

A1-185×3,225×3,245×3
275×1, 315×1,335×1

Shy of my PR by a bit, but wanted to stay safe and not worry too much about the numbers.

B1 - 95×5,105×5,105×5,110×3,105×5
B2 - 21,21,21,21,21 1.5 Pood.

Press is one of my weakest lifts and my lack of strength and muscle mass shows on this lift. Would like to work in it more.

C - had to skip due to lack of time