30/45...Tempo anyone?

Training:

A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec

post loads to comments

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/50g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

29/45

HOLY SH*T! I have found what our training has been missing!!!!

Training:
Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
+
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
+
"Annie"
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups

post loads and time for Annie to comments





"I believe you can tell a lot about a person by how they approach the bar. Confident. Questioning. Unsure. Determined. Reckless. Cautious.



I believe you can tell even more about that person when they leave the bar. Exuberant. Angry. Self depreciating. Impressed. Proud. Contemplative."

28/45

Training:

3 sets:
12 SDLHP - 60% BWT
Row 90 sec @ 2K row race pace
rest 2 min
+
3 sets:
12 thrusters - 50% BWT
60 sec double unders
2 min rest
+
3 sets:
15 chin ups unbroken
20 box jumps - 20/14" unbroken
rest 30 sec

post notes to comments

post wod fuel male:
above 12% - 40g prot/30g carb
8-12% - 40g prot/50g carb
below 8% - 40g prot/70g carb
post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/40g carb
below 12% - 30g prot/60g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Rest Day and a look ahead at what's to come

Training till Big Dawg Challenge # 2

27th/28th/29th - singles
30th - off
31st/Nov1st/Nov2nd - singles
3rd - off
4th/5th/6th - single/double/single
7th - off
8th/9th/10th - double/single/single
11th - off
12th - single
13th - off
14th - competition day
15th/16th/17th - off

CURRENT STANDINGS IN THE "BULLY PULLY RUN" hosted by the USMC

Week 5 - The Florida Game (10/24/09)

Top Males
T. Smith, 26
M. McElroy, 26
B. Vicker, 25
W. McBryde, 24
R. Zuchowski, 22
M. Simpson, 21
J. Mace, 21
E. Mayers, 20
C. Robinson, 19
B. Zito, 19

Top Females
K. Stack, 105
V. Cordova, 90
T. Thompson, 77
K. Simmons, 50
M. McMayc, 45
J. Robertson, 45
R. Kalonda, 44
S. Johnson, 38
D. Holmes, 17

26/45

part 1:
A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed

rest 8+ hours

part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)

post weights/reps/notes for part 1 and score for part 2 to comments

25/45....we are now 2 days behind

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

rest 8+ hours

part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec

post wod fuel male:
above 12% - 25g prot/10g carb
8-12% - 25g prot/25g carb
below 8% - 25g prot/40g carb
post wod fuel - female:
above 16% - 15g prot/10g carb
12-14% - 15g prot/20g carb
below 12% - 15g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

23/45

Training:
1 min interval runs
(1st 20 sec increasing speed to top speed by 20 sec; 2nd 20 sec maintenance at top speed; 3rd 20 sec decreasing speed from 40-60 sec)
rest/walk 3 min; repeat 8 times

these runs are increasing efforts from 0-20s (80....100%), very high effort from 20-40s (100%) and decreasing effort from 40-60s (100...80%); goal is to understand different speeds to enable to shift gears as needed when needed; each 20-40 sec set should feel like its the same speed, if not, video tape yourself and send to optimumtraining@shaw.ca and i'll assess you and report back to everyone on the blog on rest day

if you feel 3 min is too much rest, you're doing things incorrectly
when others prescribe run workouts like this with less rest requiring the highest efforts, it actually does not make sense based on the nervous system and recovery; one CANNOT recover and repeat with the same effort and speed with a 1:1, 1:2 work rest ratio like most prescribe...beware...and if they can, they're not working hard enough in the efforts or do not have to power to do so...sometimes it is prescribed for conditioning purposes as in row 500m all out, rest 2 min x 4...but this is done with purpose of lactate buffering in mind and not the recovery...most times this is not thought out in interval training...a MAJOR reason why some never get to the 5th gear ever

the press/jerk ratios are something i've been playing with and have asked in relation to a number of weight lifters vs. fitness junkies over time (bodybuilders have a % they like, power lifters have one and "strength coaches" have one)...and the lower the percentage usually shows the efficiency in your ability to translate your body under a bar as opposed to the strength of pressing it overhead...i'd like most at 60%...as moving a weight with your hips is VERY impt in this sport of fitness

all of your presses will improve over time at a more accelerated rate than it has...we'll work with bench press at 14" and its upper body structural needs (videos to come) and various HSPU/OHS/ring dip varieties and prove it

22/45

part 1:
Press - build quickly to a 1RM
+
Split Jerk - build with as much time as needed to a 1RM
+
Dead Lift - 60% 1RM; 8 sets of 2; rest 45 sec b/t sets - focus on explosive concentric, these are not touch and go reps, reset at bottom each time

rest 4+ hours

part 2:
5 sets;
20 unbroken chest to bar chin ups with speed
10 sec rest
AMRAP Burpees in 30 sec - DO NOT pace these
rest 90 sec

post % of loads for press compared to split jerk (i.e. 160/265 = 60%) as well as total burpees completed in 5 sets as score for part 2

21/45

Training:
A. Snatch - 2-3 x 5; rest 180 sec
B. Snatch Hi Pull to nipples- 2-3 x 5; rest 180 sec
C. Power Snatch - 2-3 x 5; rest 180 sec

post loads to comments
take extra time at set up, all should look the same

19/45

Training:

WOD 3:
5 rounds for time;
40 unbroken double unders
25 unbroken chin ups

Rest 6+hours

WOD 4:
""Karren"
150 wall balls - 20#/14# to 11ft

post times for WODs 3 and 4 and total time for all 4 WODs to comments
chin breaks vertical plane for chin ups
sit to ball for wall balls

18/45

Training:
(4 workouts for total time in 2 days)

WOD 1
for time:
50 reps - split jerk - 165#/105# - from rack
(when you fraction reps, i.e. rack bar on rack or drop to gound you have to perform 10 toes to bar)

rest 8+ hours

WOD 2
"Tyler"
5 rounds for time;
7 muscle ups
21 SDLHP - 95#/65#

post times for each WOD and total time for the 2 WODs today to comments
arms at full ext at top and bottom of muscle ups
shins to chin for SDLHP
you must bring feet together after split catch before lowering weight for jerks

16/45

Training:
3 sets:
1.25 X BWT Dead Lift x 15 reps
20 Box Jumps - 20"
90 sec rest
+
3 sets:
15 KBS - 2/1.5 pd
25 double unders
90 sec rest
+
3 sets:
15 GHD back extensions
15 GHD sit ups
90 sec rest

post notes to comments; goal is to not break anything!

post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/50g carb
post wod fuel - female:
above 16% - 30g prot/15g carb
12-14% - 30g prot/30g carb
below 12% - 30g prot/45g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

15/45

Training:
A1. Bench Press @ 30X0; 6,6,4,4,2,2; rest 120 sec
A2. Supinated Chin Ups @ 41X1; 2-3 x 6; rest 120 sec
B1. Strict Ring Dips @ 22X0; amrap x 3; rest 90 sec
B2. Dead Hang to Inverted on Rings @ 2121; 10 x 3; rest 90 sec

post loads, reps and notes to comments

post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/15g carb
12-14% - 30g prot/25g carb
below 12% - 30g prot/35g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Wed 14th - single
Thurs 15th - single
Fri 16th - off
Sat 17th - double
Sun 18th - double
Mon 19th - off
Tues 20th - single
Wed 21st - double
Thurs 22nd - single
Fri 23rd - off
Sat 24th - double
Sun 25th - double
Mon 26th - off

More from the great Pyrros Dimas... and a bit from that big Iranian guy... Someone please figure out what he is powercleaning in this video. It looks like more than 450 lbs.

13/45

Articles of Interest:

M-4 issues

Books of Interest:

Jon Krakauer, "Where Men Win glory: The Odyssey of Pat Tillman"

12/45

Training:

part 1:
Power Clean - 3,3,3,1,1,1; rest 180 sec b/t sets
+
Dead Lift - 50% 1RM; 10 sets of 2; 45 sec b/t sets
+
3 sets of 16 GHD Raises

rest 4+ hours

part 2:
for time;
30 burpees
Row 500m

post loads and notes for part 1 and time for part 2 to comments
include notes as you wish on the past 3 days; rest well
chest to deck and jump and clap overhead on burpees!

Day 11/45... Hump Day

Training:

part 1:
"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

refer to http://optimumperformancetraining.blogspot.com/2009/08/jump-around.html

rest 4-6 hours

part 2:
2 rounds for time;
20 HSPU
25 GHD Sit Ups
20 Ring Dips
25 GHD Sit ups
20 push ups
25 GHD Sit Ups

post times to comments (ex. 8:35 + 16:20)

you MUST break b/t sets of double unders, if you fraction, you start over at that number till its complete
measure distance from outside of one deltoid to another, mark a line this distance apart on the floor, your hands must be inside of these lines for your HSPU
biceps to rings on ring dips - no kipping allowed
feet together and hands under shoulders for push ups, chest to deck
both hands touch floor for GHD Sit Ups

10/45... Now the moment we've all been waiting for... ENJOY!

Training:

part 1:

on a 2 minute timer sprint run 400m and immediately perform AMRAP chin ups with the time you have left in the 2 minutes; rest 3 min, repeat 5 times

rest 8+ hours

part 2:

25 reps for time;

80/55 kg squat clean and jerk

chin ups - chin must break vertical plane; record all of reps completed

C&J - hip crease below knee cap in catch; you must jerk the weight overhead; pressing, thrusting, push pressing not allowed

post total chin ups reps and time for c&j to comments (i.e. 120 + 7:30)


***screen shot taken of the most common google searches when typing the phrase in the search box... One is able to see exactly what everyone thinks about. Search results are ranked from most common to least.

9/45

Rest up. There are 3 doubles in a row coming up.

8/45

"Press, Push, Swing"
1. Press 1RM in 4 minutes
2. Tabata Push Ups - low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes

warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)

post score to comments
(no knee bending on press; chest to deck and hands below shoulders on push ups with feet tight together; ear must be visible from side view on swings)

post wod fuel male:
above 12% - 35g prot/15g carb
8-12% - 35g prot/25g carb
below 8% - 35g prot/35g carb
post wod fuel - female:
above 16% - 25g prot/15g carb
12-14% - 25g prot/25g carb
below 12% - 25g prot/35g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

7/45

part 1 - "RRR"
Row 300 m @ 100% effort
Rest 3 minutes
Repeat 6 times

rest 6+ hours

part 2 - "60%"
A. on a 1 minute timer and at the start of each minute for 10 minutes perform 1 high hang squat snatch, then 1 hang squat snatch just below knee, then 1 squat snatch from ground - use 60% of your 1RM snatch; take MINIMAL rest b/t reps, hang onto bar if you can
rest 7 minutes
B1. OHS - amrap @ 60% 1RM snatch x 3; rest 180 sec
B2. 20 chest to bar chin ups x 3; rest 180 sec

post times for RRR, notes on 60% and fuelling to comments

this split should be preferably done in this order, and unless absolutely necessary SHOULD NOT be done back to back on same workout - doing this will decrease power potential of both workouts

6/45

Training:
A. Snatch Grip Dead Lift @ 51X1; 4-6 x 5; rest 180 sec
B1. Power Clean - 3,3,2,2,1; rest 120 sec
B2. Ring Dips - 20 x 5 sets; rest 120 sec
C. GHD Raises - hands at sides @ 2020; 15-20 x 3; rest 120 sec

post loads to comments

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/30g carb
post wod fuel - female:
above 16% - 30g prot/10 g carb
12-14% - 30g prot/25 g carb
below 12% - 30g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

A lazy rainy sunday...

Why one man chose to forgo his Crossfit Affiliation. I thought this was rather interesting and really "hit the nail on the head."

Days 4/45 and 5/45

REST UP...back at it Monday with a challenging week

Sat 3rd- off
Sun 4th- off
Mon 5th- single
Tues 6th- double
Wed 7th- single
Thurs 8th- off
Fri 9th- double
Sat 10th- double
Sun 11th- double
Mon 12th- off
Tues 13th- off

Day 3/45

Training:
Sprint Run 200 m @ 90%, rest 90 sec x 3
rest 7 minutes
Sprint Run 400 m @ 90%, rest 3 min x 3
rest 7 minutes
Sprint Run 200 m @ 90%, rest 60 sec x 2
rest 7 minutes
Sprint Run 400 m @ 90%, rest 2 min x 2

post times to comments

post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/20 g carb
12-14% - 20g prot/30 g carb
below 12% - 20g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

2/45

Training:
for time;
100 pull ups
(you can fraction as you wish but you cannot do less than 10 reps per set)
rest 5 minutes
for time;
100 push ups
(you can fraction as you wish but you cannot do less than 20 reps per set)
rest 5 minutes
for time:
100 sit ups unanchored
(you can fraction as you wish but you cannot do less than 25 reps per set)
rest 5 minutes
for time;
100 back extensions
(you can fraction as you wish but you cannot do less than 20 reps per set)

post times, post workout fuel and sets per exercise to comments as well as comments on your strategies going in and what you learned about the fractioning

workout days and frequency will change this cycle, be prepared