Feb 26 - Rest & Drive to Dallas
Feb 27 - Dropped in over at CrossFit Dallas Central while Karen was at her Level 1 cert. We did:
3 rounds of 3 rounds:
1 rep, 135# hang power clean
2 reps, 135# hang squat clean
3 reps, 135# jerk
5 reps, burpees
6 shuttle runs ~20m
Rest 2 minutes between rounds of 3.
Had a good workout and a great experience at Dallas Central. Good folks and good trainers. Was pretty tough to get any solid results or times as we were working in mixed heats from one clock, but I worked my ass off.
Feb 28 - attended open gym hours at Dallas Central. Did a Big Dawg WOD I had missed:
part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP - 95#/65#
=8 full rounds plus CTBs and 6 SDLHP
rest 60 minutes (I only had time to rest about 5 minutes)
part 2:
Row 1K = 3:40. Doing this so soon after the AMRAP killed me. But was a great training experience.
Monday, March 1, 2010
Friday, February 26, 2010
Feb 25 - Shane's WOD
Big Dawgs from Feb 23:
part 1
for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups
rest 30 min (I rested about 20 minutes)
part 2
Run 3K as fast as you can
OPT is posting 2 different WOD for early March sectional folks and late March sectional folks, I am March 13-14 so I am doing whichever plays the most to my weaknesses...in this case, part 2 exploits my single biggest weakness.
Part 1: 6:34. Felt pretty good. HSPU got pretty broken towards the end, all were forehead to floor. Only broke on the 30 set of pull ups.
Part 2: I really don't have that great of a "course" to run on. I ran approximately 2 miles in 15:38. Pretty embarrassing, but anything over 800m crushes me, I'm just not a runner, no matter how hard I try. I was really feeling all the deadlifts from yesterday in my legs and lower back.
part 1
for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups
rest 30 min (I rested about 20 minutes)
part 2
Run 3K as fast as you can
OPT is posting 2 different WOD for early March sectional folks and late March sectional folks, I am March 13-14 so I am doing whichever plays the most to my weaknesses...in this case, part 2 exploits my single biggest weakness.
Part 1: 6:34. Felt pretty good. HSPU got pretty broken towards the end, all were forehead to floor. Only broke on the 30 set of pull ups.
Part 2: I really don't have that great of a "course" to run on. I ran approximately 2 miles in 15:38. Pretty embarrassing, but anything over 800m crushes me, I'm just not a runner, no matter how hard I try. I was really feeling all the deadlifts from yesterday in my legs and lower back.
Thursday, February 25, 2010
Feb 20 thru 24 - Shane's WODs
Feb 20: Was a little hung over from a night on the town with Karen. We had a blast though and it was worth it! Decided to get a quick one in after helping build some fence for a few hours:
"Annie":
50-40-30-20-10 rep rounds for time:
Double Unders
Sit Ups
New PR = 7:30
Feb 21: Had Mark and Jeanna over the evening of the 20th...had too much to drink again, so I decided to take Sunday the 21st as another rest day. Really needed this time to cut loose and get my head back on straight. Not real proud of myself, but I "needed" it?
Feb 22: Did the Big Dawgs Double WOD from Feb 20...and I am ashamed to say that I yet again had a little too much vino the night before. It's game time now...but I really did feel it during this one:
part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec
rest as needed
part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees
Part 1:
115/135/155/165/175/185fail/180
24/23/23/24/21/22/24
Part 2:
12:27
I was in a hurry so I took little to zero rest between efforts on part one and then rested only a few minutes between parts one and two.
Feb 23: Rest
Feb 24: Big Dawgs from Feb 22:
5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
5
3+3
3+2
3
3+3
All pull-ups unbroken. The deads got real ugly and broken though, I felt really weak on the deads. But my limiting factor was definitely just the gas tank. Felt great during round one, really fell apart after that. Looks like my results were pretty okay in comparison to other Big Dawgs posting. So it appears it was actually a decent effort. Really wish I had pushed myself harder, mental weakness got me this time. And to go ahead a make excuses...it really does not help to have to get on and off of a jump box everytime you get on the 10ft high in the air pull up bar...oh well...
Got a Big Dawgs double for today the 25th. Then going to rest the 26th before heading to Dallas/Ft.Worth for Karen's Level 1 where I am going to try to drop in at GSX and Dallas Central on Saturday and then Get some open gym hours at Dallas Central on Sunday.
"Annie":
50-40-30-20-10 rep rounds for time:
Double Unders
Sit Ups
New PR = 7:30
Feb 21: Had Mark and Jeanna over the evening of the 20th...had too much to drink again, so I decided to take Sunday the 21st as another rest day. Really needed this time to cut loose and get my head back on straight. Not real proud of myself, but I "needed" it?
Feb 22: Did the Big Dawgs Double WOD from Feb 20...and I am ashamed to say that I yet again had a little too much vino the night before. It's game time now...but I really did feel it during this one:
part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec
rest as needed
part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees
Part 1:
115/135/155/165/175/185fail/180
24/23/23/24/21/22/24
Part 2:
12:27
I was in a hurry so I took little to zero rest between efforts on part one and then rested only a few minutes between parts one and two.
Feb 23: Rest
Feb 24: Big Dawgs from Feb 22:
5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
5
3+3
3+2
3
3+3
All pull-ups unbroken. The deads got real ugly and broken though, I felt really weak on the deads. But my limiting factor was definitely just the gas tank. Felt great during round one, really fell apart after that. Looks like my results were pretty okay in comparison to other Big Dawgs posting. So it appears it was actually a decent effort. Really wish I had pushed myself harder, mental weakness got me this time. And to go ahead a make excuses...it really does not help to have to get on and off of a jump box everytime you get on the 10ft high in the air pull up bar...oh well...
Got a Big Dawgs double for today the 25th. Then going to rest the 26th before heading to Dallas/Ft.Worth for Karen's Level 1 where I am going to try to drop in at GSX and Dallas Central on Saturday and then Get some open gym hours at Dallas Central on Sunday.
Tuesday, February 23, 2010
Bens WOD Feb 22
Double
AM
8:16- Supprisingly enough, I crush the PC and was hurting on the pushups from the tempoed ring dips 2 days before. Felt VERY strong and fast on the PC and was a huge confidence boost.
PM
1K row
For time;
50 push ups
5 power clean - 135
40 push ups
5 power clean - 145
30 push ups
5 power clean - 155
20 push ups
5 power clean - 165
10 push ups
PM
1K row
3:19
Yeah, rowing.
Saturday, February 20, 2010
Bens WOD Feb 19
Double:
WOD 1
3 Rounds for time:
8 Deadlift 275
400m Run
6:53
WOD 2
3 Rounds for Time
10 CTB Pullups
10 Front Squats 145lbs
10 Burpees
5:26
Good day. Felt strong on the runs even though I had some lingering sorness from the 800s a few days before. The deads went pretty well and managed 2 sets unbroken. the second WOD was pretty mean. All the CTB were unbroken, and the first and third sets of burpees were unbroken. The front squats were the sticking point. Got the first set unbroken and then it went a bit downhill. Would like to shave 30-40 sec off that one.
Update on my sectional: WOD 1 and 3 (weird) will be posted one week out and WOD 2 will be announced the night before. Two the first day and one the second. I know there will be rowing and that there WONT be heavy snatches or muscleups. So good and bad for me.
Friday, February 19, 2010
Feb 17 & 18 - Shane's WODs
Feb 17:
I took a go at the Midwest sectional WOD #1:
"THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
I had timer/Davey issues that turned this into a nightmare. But bottom line my time was ~9 minutes. Embarrassing. This time at the actual competition would have put me around ~40th place for that WOD. I'm just hoping that I had an off day. Unfortunately I also managed to irritate my sciatic nerve during this WOD as well. All in all, a bad day that left me very deflated.
Feb 18:
I talked with Ben and asked him to pick any WOD for me to do next. I needed something tangible and verifiable to really test me and hopefully pull me out of this funk:
"Nate"
As many rounds as possible in 20 minutes of:
2 muscle ups
4 handstand push ups
8 kettlebell swings - 2 pood
Well, I think Ben did a great job selecting this WOD. All of these movements are good movements for me...but 20 minutes is typically a bad time domain for me, especially AMRAPs. This was exactly what I needed. I set a new personal record at 16 full rounds with a previous best of 13 rounds. I really wanted 17 rounds but I am very happy with my results. I think 17 or 18 rounds is very achievable for me but 16 rounds was the best I had this time. My sciatic killed me everytime I kicked up into the hspu's, so it had an effect, but was tolerable.
Going to rest the 19th and take my lady out on the town. Back at it on the 20th!
I took a go at the Midwest sectional WOD #1:
"THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
I had timer/Davey issues that turned this into a nightmare. But bottom line my time was ~9 minutes. Embarrassing. This time at the actual competition would have put me around ~40th place for that WOD. I'm just hoping that I had an off day. Unfortunately I also managed to irritate my sciatic nerve during this WOD as well. All in all, a bad day that left me very deflated.
Feb 18:
I talked with Ben and asked him to pick any WOD for me to do next. I needed something tangible and verifiable to really test me and hopefully pull me out of this funk:
"Nate"
As many rounds as possible in 20 minutes of:
2 muscle ups
4 handstand push ups
8 kettlebell swings - 2 pood
Well, I think Ben did a great job selecting this WOD. All of these movements are good movements for me...but 20 minutes is typically a bad time domain for me, especially AMRAPs. This was exactly what I needed. I set a new personal record at 16 full rounds with a previous best of 13 rounds. I really wanted 17 rounds but I am very happy with my results. I think 17 or 18 rounds is very achievable for me but 16 rounds was the best I had this time. My sciatic killed me everytime I kicked up into the hspu's, so it had an effect, but was tolerable.
Going to rest the 19th and take my lady out on the town. Back at it on the 20th!
Tuesday, February 16, 2010
Bens wod feb 15 and 16
Amrap 20 min
5 hspu unbroken
10 box jumps 24inch
15 back extension
12 rounds
Hit the hspu wall at about 10 then it got ugly.
Feb 16
1rm power snatch
135
800m runx3 with 6min between
2:40,2:47,2:56
Snatch sucked. Got major work to do. Serious technique issue. Runs felt ok. My calves were toast before I started but I got it done. Rest tomorrow
5 hspu unbroken
10 box jumps 24inch
15 back extension
12 rounds
Hit the hspu wall at about 10 then it got ugly.
Feb 16
1rm power snatch
135
800m runx3 with 6min between
2:40,2:47,2:56
Snatch sucked. Got major work to do. Serious technique issue. Runs felt ok. My calves were toast before I started but I got it done. Rest tomorrow
Feb 15 - Shane's WOD
A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00 rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's
rx'd
A - 10
B - 6
C - 6
D - 7
felt good about the bench press, felt weak on the lunges, lower back locked up on the extensions, but I am making major progress on the unbroken du's.
Rest day on the 16th.
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's
rx'd
A - 10
B - 6
C - 6
D - 7
felt good about the bench press, felt weak on the lunges, lower back locked up on the extensions, but I am making major progress on the unbroken du's.
Rest day on the 16th.
Monday, February 15, 2010
Feb 12, 13 & 14 - Shane's WODs
Feb 12:
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3
(15 total sets for each group, escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; warm up really well for sprinters)
No hard data. Karen and I suffered through this in ~40deg weather. Tough WOD, but fun and different. Had the legs sore for a while.
Feb 13:
"Rest Day". And by rest day, I mean I spent the day building fence. Digging post holes 4+ft deep, carry concrete bags etc. Did a couple of inpromptu "sand bag" run WODs for fun. Good stuff.
Feb 14:
Spent first 2/3 of day building fence. Then:
"Nodar" (R.I.P. 1988-2010)
3 rounds for time:
35 DB Dead Lifts - 75#/h,50#/h
Row 1K
50 knees to elbows
DB's must touch floor at bottom
knees have to hit elbows at top of K2E
Tough WOD. Was not even breathing hard at the end because my grip was failing to the point that I couldn't push myself hard enough. And with the nearly 10ft high pull up bar, the fear of K2E kipping myself on to the back of my head was a factor in not wanting to push it too hard. Very frustrating. The fence building fatigue was definitely a factor. But was great training. 35.55 rx'd. Karen did this as well and did a great job.
Side note: I forget to mention this as often as I should. Mostly because I am an asshole I guess. Karen has been following OPT Big Dawgs right along side me since I started it...rx'd. She is doing a great job and increasing her abilities everyday and working just as hard as me. I know she is nervous about the sectionals, but she is training hard and will do great. I am so proud of her progress and cannot wait to see where all this hard work takes her. It is going to be so awesome to be able to share the sectionals experience with Karen and regardless of how either of us do at the competition, it will make us stronger in every way, as individuals and as a couple. Get some!
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3
(15 total sets for each group, escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; warm up really well for sprinters)
No hard data. Karen and I suffered through this in ~40deg weather. Tough WOD, but fun and different. Had the legs sore for a while.
Feb 13:
"Rest Day". And by rest day, I mean I spent the day building fence. Digging post holes 4+ft deep, carry concrete bags etc. Did a couple of inpromptu "sand bag" run WODs for fun. Good stuff.
Feb 14:
Spent first 2/3 of day building fence. Then:
"Nodar" (R.I.P. 1988-2010)
3 rounds for time:
35 DB Dead Lifts - 75#/h,50#/h
Row 1K
50 knees to elbows
DB's must touch floor at bottom
knees have to hit elbows at top of K2E
Tough WOD. Was not even breathing hard at the end because my grip was failing to the point that I couldn't push myself hard enough. And with the nearly 10ft high pull up bar, the fear of K2E kipping myself on to the back of my head was a factor in not wanting to push it too hard. Very frustrating. The fence building fatigue was definitely a factor. But was great training. 35.55 rx'd. Karen did this as well and did a great job.
Side note: I forget to mention this as often as I should. Mostly because I am an asshole I guess. Karen has been following OPT Big Dawgs right along side me since I started it...rx'd. She is doing a great job and increasing her abilities everyday and working just as hard as me. I know she is nervous about the sectionals, but she is training hard and will do great. I am so proud of her progress and cannot wait to see where all this hard work takes her. It is going to be so awesome to be able to share the sectionals experience with Karen and regardless of how either of us do at the competition, it will make us stronger in every way, as individuals and as a couple. Get some!
Friday, February 12, 2010
Feb 11 - Shane's WOD
A1. Power Snatch @ 11X1 - 2.2.2 x 5; rest 120 sec
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min
post loads and notes to comments
10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight .
A1. 155/145/135x3, 160/155/145x2
A2. Grip just on either side of the center knurling. 145/125, 165/145, 185/165x3
+
All unbroken, total working time, damper at 5:
1.16, 1.16, 1.18, 1.20, 1.22
As you can see I struggled with setting the loads and the intent of the A1/A2. Got it honed in towards the end. This was my first ever drop set workout, so I just did the best I could and worked hard.
Elbow is still giving me issues and my hammies are still pretty tight. My ripped up hand survived the snatches suprisingly well. Hopefully things continue to get better.
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min
post loads and notes to comments
10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight .
A1. 155/145/135x3, 160/155/145x2
A2. Grip just on either side of the center knurling. 145/125, 165/145, 185/165x3
+
All unbroken, total working time, damper at 5:
1.16, 1.16, 1.18, 1.20, 1.22
As you can see I struggled with setting the loads and the intent of the A1/A2. Got it honed in towards the end. This was my first ever drop set workout, so I just did the best I could and worked hard.
Elbow is still giving me issues and my hammies are still pretty tight. My ripped up hand survived the snatches suprisingly well. Hopefully things continue to get better.
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