Free...: April 2012

28-Apr
Row 2k for time - to stay composed!
7:20 - http://www.youtube.com/watch?v=2Xq_YL25Pu0
400m - 1:19 - 1:35/500m - 357 watt - 1527cal/hr
800m - 1:27 - 1:49 - 267 - 1217
1200m - 1:32 - 1:56 - 224 - 1071
1600m - 1:32 - 1:56 - 224 - 1071
2000m - 1:27 - 1:49 - 267 - 1217

Rest 1 hour
3 rounds for time:
Run 400m
21 kbs 1.5 pood
12 chin ups
8:26 - all sets unbroken; the run was done around the block (~450m) - http://www.youtube.com/watch?v=dnBT-WRi4ZI

Rest 1 hour

21-15-9
Squat clean 135#
Ring dips
5:10 (pr) - 15/21 clean were done unbroken… then hit the wall and did singles. all ring dips unbroken. - http://www.youtube.com/watch?v=arfmRWAKGjw

Rest 1 hour

For time:
100 double unders
75 GHD sit ups
50 burpees
25 shoulder to overhead 155#
13:36 - S2OH very broken… all DU, GHD & burpees unbroken - http://www.youtube.com/watch?v=dCvJXW4mKDk

26-Apr
AM
A. Close grip bench press; build to a 1rm
45x10, 95x5, 135x3, 185x1
205x1 - http://www.youtube.com/watch?v=0daDbw5GnmI
225x1 - http://www.youtube.com/watch?v=y7AI0LQ67pE
230x1(pr) - http://www.youtube.com/watch?v=pyVGysFLbvo

235xf - http://www.youtube.com/watch?v=AmORgS9gE8w

B. 75 CGBP for time with 60% of A (evertime you break, you must run 200m easy)
14:56 - http://www.youtube.com/watch?v=UDeudCpliTM

PM
Class
WU, not as explosive... not a great night of sleep and it can be detected right away... CNS not fully rested...
1 - www.youtube.com/watch?v=Jz8p_d9e6Xs
2 - www.youtube.com/watch?v=CtZXFzGzEVI
working on bar trajectory, moving knees/weight back so that the bar travels on a straight line. also after finding the point of contact, using the ground vs shrugging and using upper body to accelerate the bar
40x5, 50x5
65xf - www.youtube.com/watch?v=1PekW_1Ll8g
65x3 - http://www.youtube.com/watch?v=z841DoEDqm8
65x(2+f+1) - www.youtube.com/watch?v=IGnXI5Tj1u4
65x(3+f) - www.youtube.com/watch?v=aTWAB_inBpw
65x2 (too much arms!) + hang squat snatch @ 40x5 - www.youtube.com/watch?v=aTWAB_inBpw

25-Apr
All 3 testers done @100%

AM
8 min amrap:
10 wall balls
10 toes to bar
20 double unders
7 rounds + 18 - unbroken - http://www.youtube.com/watch?v=S41DQof4324

Noon
For max reps:
2 min max clean and jerk 95# - 31 reps
2 min max burpees - 32 reps
2 min max kbs 1.5 pood - 59 reps
2 min max 20 meter shuttle runs (20 meters down and back is 1 rep) - 307m; 7reps
total: 129 reps -all sets unbroken!... big mental challenge, particularly on the kbs http://www.youtube.com/watch?v=z3T2Yz9MybA

PM
8 min amrap:
10 DL 135
10 ring dips
Run 200m
5 rounds - http://www.youtube.com/watch?v=NFAjQ3-OLXg

24-Apr
to kind of wanting it is NOT like wanting it… like breathing...
AM
A. Squat clean; build to a 3rm
45x5, 75x3, 95x3, 135x3, 165x3
195x3 - http://www.youtube.com/watch?v=vIqyO-rzMzk
215x3 - http://www.youtube.com/watch?v=z5TU46nHO3g
225x(2+f+1) - http://www.youtube.com/watch?v=yx4U-yhiJYY

+
3 sets
10 CTB chin ups AFAP
15 burpees AFAP
Rest 3:30
... burpees!
1 - http://www.youtube.com/watch?v=OdAO2AFoXIM
2 - http://www.youtube.com/watch?v=fxenLsRA1BU
3 - http://www.youtube.com/watch?v=klNmu-cZzwg

22-Apr
OPTathlon 2.0 - Chicago - 2012
20 comments
04/22/2012
Event 1:
Clean and Overhead in 10 min
- pick up weight, rack it on shoulders, then overhead anyhow
- as many attempts as needed in the 10 min
- once racked, as many attempts as needed to get overhead will be allowed - i.e. power clean x 1, split jerk x 3 attempts is allowed
- athlete MUST show control overhead at judges discretion per rep

225xf, 225x1, 240x1, 255xf, 255xf - http://www.youtube.com/watch?v=S_yeLjGIt0Q

Event 2:
Standing Triple Jump
- The first phase is a hop from a stand still, which requires the athlete to take-off from a two-footed stand, split in mid air, and land on the preferred foot. The next phase is a long stretched step, landing on the opposite foot. The last phase is the jump, where the athlete lands on both feet: Allowed 3 attempts
- MUST stick 2-foot landing in order for it to count - i.e. both feet planted, meausre it taken from back of heel of foot furthest back
- feet sliding upon final land is considered a failed attempt
- falling forward is fine as long as feet remain in place for measure - i.e. tipping forward once landed
- falling backward will result in a measure taken from the point of your body furthest back towards take off area
- falling to the side is the same result as long as feet are solidly placed on ground for measure - i.e. no sand pit landing
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts

best jump at 668cm

Event 3:
Row Repeats
- 500 m row, rest 90 sec, 500 m row
- athlete MUST remain on rower for 90 sec rest period with oar/handle placed in rack and feet strapped in foot buckles
Scoring Concept 2 weight adjustment formula - total time for 1K
1st - 1:36
2nd - 1:40
last year
1st -1:36
2nd - 1:46

Event 4:
For time: 1K Row, 50 thrusters - 45#, 30 chin ups
- hip crease below knee cap in thrsuters and full extension of hips at top
- arms locked out overhead completely at top of each rep
- athlete must squat on 1st rep of every thruster before going overhead
- chin above height of chin up bar
Scoring: Total time for entire workout completed within 10 min time cap
5:54 (pr) - http://www.youtube.com/watch?v=W9e4w3hYGxo
previous pr @6:06

Event 5:
Overhead Shot Put Toss
- reverse overhead shot put toss - 16# men, 8# women
- stand backwards on line, 3 attempts to reverse throw toss overhead for distance in feet + inches
- feet cannot be moved/shuffled until ball is released and athlete cannot fall backwards over line; this is considered a failed attempt
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts
best toss @ 7.5m

Event 6:
3000 m run
- runners start the race from a standing position along a curved starting line
Scoring: Total time for 7.5 laps of 400 m track

12:46 - started cramping at lap 2
last year 3k @ 11:36

last year results - http://opt-mizar.blogspot.ca/2011/10/109-optathlon-testing-1-clean-and.html

21-Apr
Chicago - Long Term Athlete Development seminar
... health, fitness, athlete... what is the purpose?...

19-Apr
AM
A. Build to a 1rm back squat
45x10, 135x5, 225x2, 255x1, 275x1, 305x1
325x1 - http://www.youtube.com/watch?v=HHTV-WD1FqM
340xf - http://www.youtube.com/watch?v=ikyVlGIlWj8

B. 2 back squats on the minute for 10 minutes @85% of A (stop if you fail)
all sets at 285# - http://www.youtube.com/watch?v=GiFMLrMHwb4
will power... why do you give-up... why should you... are you physically hurt? or its just hard...

PM
Class
warm-up; to wake up the CNS, fun!
1 - http://www.youtube.com/watch?v=M2fwZ7ici1U
2 - http://www.youtube.com/watch?v=mtymJBLFjX4
3 - http://www.youtube.com/watch?v=gTyizUCEsAo

snatch pulls, focusing on the opening, letting the bar travel on a straight line, clearing the knees and finding the point of contact to use legs/ground to generate the power
20x5, 40x5, 40x5

snatch pull with jump - feeling the full extension
40x5, 40x5, 40x5

Snatch - at light weight, the technique is ok... when heavy, rely too much on strength and so go back to old habits... by fear?... or just a neurological pattern that is hard to break... why?
40x5 - http://www.youtube.com/watch?v=ICas0Soz9TQ

100xf - http://www.youtube.com/watch?v=a0Nk5bGh_Bw

18-Apr
All 3 testers today done at 100%

AM
Row 1k
50 box jumps 24"
camera did not work
5:41
1k row was done in 3:27

Noon
5 min amrap:
3 thrusters 135#
6 burpees
9 chin ups
7 rounds - http://www.youtube.com/watch?v=yrALr8_cyTM
felt strong, burpees were the limiting factor

PM
5 rounds for time:
10 DL 225#
Run 200m
5:50 - all sets unbroken - http://www.youtube.com/watch?v=P7NptFGuSBM

17-Apr
AM
A. Front squat x3/Push press x5; rest 2:30 x4 sets
45, 95, 135, 185, 190
195 - http://www.youtube.com/watch?v=1Prk3InQw1A

+
5 sets
5 Tough TnG push jerk
Row sprint 30 sec
Rest 3:30
195x5 - 155m - http://www.youtube.com/watch?v=BzHYQUijcSA
205x5 - 156m - http://www.youtube.com/watch?v=ULRH20fQoQY
205x5 - 154m - http://www.youtube.com/watch?v=4dMkppKK-J4
205x(3+2f) - 155m - http://www.youtube.com/watch?v=zCa1Sn2FlpE
205x(4+f) - 157m - http://www.youtube.com/watch?v=noIZNYLiIN0

15-Apr
Run 5 min z1
+
Run 30 seconds 90% aer
Run 30 seconds 50% aer effort
x20
+
Run 5 min z1
FUN!…. running outside with lots of sun… makes a huge difference…

14-Apr
AM
3 rounds for time
400m run
15 hang power clean 135#
7:49 all power cleans unbroken - http://www.youtube.com/watch?v=ckFd4X6XHYU

PM
"Filthy Fifty"
18:18 - major crash during the t2b, push press, wall ball burpees… it all went down hill… wanted to push the limit without pacing… - http://www.youtube.com/watch?v=1SDHn3N7dBU

12-Apr
AM
A. Death by TnG deadlift 315#
10min + 4 reps - http://www.youtube.com/watch?v=HTJHo2kx_VU

B. Death by unbroken TnG push press 155#
3min +1rep - http://www.youtube.com/watch?v=E8h0RuqkHuw

PM
Class
working on the bar trajectory. instead of bumping the bar with hips, one needs to position the hips under the bar/hook the bar so that the legs accelerate the bar. also back must remain engaged to allow this transition. the back was toasted due to AM deadlift!
20x5, 40x5, 50x5
60x4 - http://www.youtube.com/watch?v=FCRJ9Le0E1M
70x(1+2f) - http://www.youtube.com/watch?v=otIMAOeoPmY
70x3 - http://www.youtube.com/watch?v=iu42dLKV9Zs

80x(1+f) - http://www.youtube.com/watch?v=QDvJbM6riA8
80xf + 70xf - http://www.youtube.com/watch?v=W5Q4LKMbVuo

11-Apr
AM
ALL OUT
6 min amrap:
3 squat snatch 95#
3 burpees
3 box jump 24"
11 rounds + 5 - http://www.youtube.com/watch?v=naSuiz5BoDs

PM
ALL OUT
6 min amrap:
10 thrusters 75#
5 burpees
9 rounds - http://www.youtube.com/watch?v=6YZTsRMJSHk

10-Apr
AM
A. Snatch balance 3, 3, 3; rest 2:30
45x5, 75x5, 95x5, 135x(1+f+2), 155x(1+2f), 155x3, 165x3
185x3 - http://www.youtube.com/watch?v=5CxKbstuUCk
195x3 (pr) - http://www.youtube.com/watch?v=UZT7MRSQLpM
205x3 (pr) - http://www.youtube.com/watch?v=ajI3t8tQwhE

B1. Press 5, 5, 5; rest 2 min
95x6
135x5 - http://www.youtube.com/watch?v=_nRbeND5yVE
145x5(pr) - http://www.youtube.com/watch?v=I9rlguSkpBc
150x(4+f)(pr) - http://www.youtube.com/watch?v=iYKwEoc2GZA
B2. Bent over barbell rows 8, 8, 8; rest 2 min
45x5, 95x5, 135x8, 155x8, 155x8

PM
4 sets
5 tough TnG power snatch
Sprint 25 sec
Rest 3 min
45x5, 75x5, 105x5, 125x5
150x5 - http://www.youtube.com/watch?v=lepmQmlEnb8
155x(2+f+3) - http://www.youtube.com/watch?v=QZUdZwPjbH8
155x5 - http://www.youtube.com/watch?v=dC1gPptp0eg
165x5(pr) - http://www.youtube.com/watch?v=phFyruRdFR0

+
4 sets
5 Tough TnG push press
Row sprint 25 sec
Rest 3 min
all sets at 185# - tough...
128m - http://www.youtube.com/watch?v=2OpVcr-3xkA
127m - http://www.youtube.com/watch?v=a5F1xobaD6w
120m - http://www.youtube.com/watch?v=MZ3AJpZ9C4o
126m - http://www.youtube.com/watch?v=hsvPoIBVwtA

8-Apr
5 min z1 run
+
Run 400m @80%
Rest walk 45 sec
1:43, 1:28
Run 800m @80%
Rest walk 90 sec
3:17, 3:13
Run 1 mile @80%
Rest walk 3 min
6:51, 6:45
x2
+
5 min z1 run

7-Apr
21-15-9
DL 275#
Push press 135#
5:55 - http://www.youtube.com/watch?v=lULFCDu-jtU
first set of DL was done unbroken
pp (15/21) were done unbroken… then lived the wood...

5-Apr
PM
Class
Squat snatch - working on keeping the path of the bar straight and also exploiting full legs potential
30x5, 40x5, 50x4
60x3 - http://www.youtube.com/watch?v=MMsgYimlcoM
70x2 - http://www.youtube.com/watch?v=fpKCK8lc7U8
75x1 -
80x(2f) - http://www.youtube.com/watch?v=NWqP1T78dT4
80x(f+1) - http://www.youtube.com/watch?v=J-UuJJ17X7o
70x 3 - http://www.youtube.com/watch?v=-Bl_rsvaYrE

Snatch practice from hip/from knee. the goal is to accelerate the bar in a straight line
1 - http://www.youtube.com/watch?v=9neTgHxiD48
2 - http://www.youtube.com/watch?v=QAQQOO3nP4A
3 - http://www.youtube.com/watch?v=T2NLhkk55qU

Jerk - the upper body, shoulders tend to give in hence changing the trajectory of the bar as it travel up. also feet positioning too narrow. should move front foot further forward.
40x5, 60x5, 70x4, 80x3
90x2 - http://www.youtube.com/watch?v=dfm0BW0z2i8
90x2 - http://www.youtube.com/watch?v=i8iB2rKLmbk
90x2 - http://www.youtube.com/watch?v=avAgjSrtcGw
100x1 - http://www.youtube.com/watch?v=y2uHsAPbBEM
100x1
100x1 - http://www.youtube.com/watch?v=FwtOfVjtePk

Clean
60x5, 80x3, 90x2, 100x1 , 100x1, 90x3, 90x3, 90x3 - http://www.youtube.com/watch?v=-_DQzgu9nWA

4-Apr
5 TnG power clean tough
Airdyne 20 seconds @95%
Rest 3 min
x5
45x5, 95x5, 135x5, 155x5
190x5/116m - http://www.youtube.com/watch?v=nRnvveNHf0w
195x5/110m - http://www.youtube.com/watch?v=pVD671CAGOE
200x5/108m - http://www.youtube.com/watch?v=TtjbuseeC9s
205x(3+2f)/103m - http://www.youtube.com/watch?v=ltike_tdJXU
205x(4+f)/103m - http://www.youtube.com/watch?v=Vy4D0PNMTPc

+
5 TnG deadlift
Sprint 100m @95%
Rest 3 min
(increasing weight per set)
x5
225x3, 315x1
355x5 - http://www.youtube.com/watch?v=DxeWW7hj3zc
365x5 - http://www.youtube.com/watch?v=ZN-eWRCELP8
375x5 - http://www.youtube.com/watch?v=1CVTRcnEwgw
385x5 - http://www.youtube.com/watch?v=alXAFEkyXk0
400x5(pr) - http://www.youtube.com/watch?v=j2_SbOAoFZE

3-Apr
A. Back squat 4, 3, 2, 1; rest 3:00
45x10, 125x5, 225x4
275x4 - http://www.youtube.com/watch?v=9FaZ9X37McY
295x3 - http://www.youtube.com/watch?v=2h4lrl3BUaA
315x2(pr) - http://www.youtube.com/watch?v=lumdGnSYb1c
335x1(pr) - http://www.youtube.com/watch?v=nn1PbAV7XcM

B. 3 squat clean on the minute 185# for 10 minutes (stop if you fail)
all sets unbroken - http://www.youtube.com/watch?v=lb0VBqv-l-o
C. 100 ring dips for time
3:57 - http://www.youtube.com/watch?v=In50eikX3Hw
41 unbroken, then hit the wall…

1-Apr
5 min z1 run
+
Run 400m @80%
Rest walk 1 min
1:26, 1:26
Run 800m @80%
Rest walk 2 min
3:09, 3:05
Run 1 mile @80%
Rest walk 4 min
6:35, 6:27
x2
+
5 min z1 run

fun!... working on breathing... i got also lost in my thoughts... then came back... good learning!... to be!

31-Mar
Crossfit Open workout #5
... to remain strong... mental fatigue... physical fatigue... the will...
139 reps (Mar 31, 2012) - http://www.youtube.com/watch?v=2f3NIFTDuyw
136 reps (Mar 24, 2012) - http://www.youtube.com/watch?feature=player_embedded&v=0N5PX1WN2sE
134 reps (2011) - http://www.youtube.com/watch?v=PhpU24_I6CA

29-Mar
PM
Class
Squat Snatch. getting under the bar without landing too wide
80x5, 80x5, 120x5, 140x4
160x3 - http://www.youtube.com/watch?v=lb4cqlNomTs
160x3 - http://www.youtube.com/watch?v=mTexUQSHpJs
160x3 - http://www.youtube.com/watch?v=whvDyAK_FZY
160x3 - http://www.youtube.com/watch?v=kNAaKF5yiyQ

Clean & jerk - focusing on getting under the bar and landing with feet hip width apart. also trying to be fast at getting under the bar
140x5, 165x4
190x3 - http://www.youtube.com/watch?v=bJjdgB--zFM
190x3 - http://www.youtube.com/watch?v=8Z4B_bmXga0
190x3 - http://www.youtube.com/watch?v=26N2G9Mxk6Y
190x3 - http://www.youtube.com/watch?v=0TlPoK6HLcs

Front Squat
245x3 - http://www.youtube.com/watch?v=RSu1nUeMRwo
245x3 - http://www.youtube.com/watch?v=u_J-DdfQyhM
245x3 - http://www.youtube.com/watch?v=S9EqCdptGBc

28-Mar
5 Thrusters tough
Airdyne 20 seconds @95%
Rest 3 min
x4
45x5, 75x5, 95x5, 125x5
155x5/117m - http://www.youtube.com/watch?v=34fhXdn6YVo
175x5/113m - http://www.youtube.com/watch?v=Bpmoo4GcHog
185x5(pr)/113m - http://www.youtube.com/watch?v=TlNqox34td4
195x5 (pr)/112m - http://www.youtube.com/watch?v=mgGqgGTkE2A

+
5 TnG deadlift
Sprint 100m @95%
Rest 3 min
(increasing weight per set)
x4
225x5, 315x1
345x5 - http://www.youtube.com/watch?v=Kjfd-6wzXww
365x5 - http://www.youtube.com/watch?v=ratiTWXItn4
380x5 - http://www.youtube.com/watch?v=_NIWGIqNBfA
390x5(pr) - http://www.youtube.com/watch?v=1jolmAkVUnY

27-Mar
A. Overhead squat 6, 4, 2; rest 2:30
45x6, 135x4, 185x3
205x6 - http://www.youtube.com/watch?v=zH0nAKGlP84
215x4 - http://www.youtube.com/watch?v=xIioigLcRDw
235x2(pr) - http://www.youtube.com/watch?v=UJxzLLQva6I

B. 3 Power snatch on the minute 145# for 10 minutes (stop if you fail)
45x6, 75x3, 95x3, 125x3
Unbroken (did not count the first round) - http://www.youtube.com/watch?v=A9umNZRq-pQ

C. 20 muscle up into ring handstand push ups NOT for time
on the 20th rep, i knew i was fatigued and wanted to see if i could still make the entire sequence - http://www.youtube.com/watch?v=tlpnKd2Tz0A