Rest Day & Extra WOD

I was browsing around on the new Vancouver Crossfit Optimum Performance website and checked out Brads version of a Crossfit workout.

I really liked the looks of the layout which included some strength training, technique and a couple of good little metcon hits at the end. I've always believed that Crossfit isn't enough to bring somebody to their full potential, its a great way to introduce yourself into a high intensity physical activity but it lacks a strength gaining aspect which is imperative for anyone who wants to be at the top. I've also found that over the duration of my Crossfit experiences there's been no goal in mind, no end result that we're striving to achieve, just a constantly varied bunch of exercises that seem to be randomly put together.

Crossfit Optimum Performance WOD

Hang Squat cleans 3,3,3,3,3,3,3; rest 180 sec
SA DB Power Snatch- 7/arm x 5 sets; 60 sec b/t arms
Tabata GHD sit ups Total ____
250 double unders for time

OPT Training Day 6

Still feeling a bit down from the salmonella but I've been improving overall stomach wise. Today was the first strength day I took part of at the beginning of James training program. I'm really looking forward to trying all the movements a second time and seeing just how much different things progress from last week.

Day 2 Results:

A1 20/20/20/20x6
A2 145/155/165/175x 8

B1 12/10/10
B2 30/30/30x8

C1 20/20/20x10
C2 consecutive

Day 6 Results:

a1. 25/25/25/25 x 6 reps
a2. 185/185/195/205 x 8
Good ROM and tempo, at the end of each set I was feeling the effects of the extra movement. Last 2 reps on last set went to shit and out of tempo.

b1. 12/10/10
Not feeling the love here.
b2. 48/8 48/8 48/8
All the weight I have for dumbells.

c1. 20/20/20
c2. consecutive
went for speed, quickest set was 45 seconds.

Had a super physical day at work pulling large cable runs in and generally working really hard you definitely feel it at the end of a 10 hour shift. All in all though I'm really happy with these results and some definite improvements were seen throughout. Whether it was on the technique & tempo of the handstands to the extra weight on the 1 1/4 squats.

OPT Training Day 5

Well we've come full circle for the first period of OPT Big Dawg cycle. From what I've gathered we'll complete days 1-3 again improving upon technique and loads, apparently we should be able to increase the strength loads by 2-3% and increase the number of reps on the handstands and pull-ups.

Day 5 Results:

a1. 155/8 175/8 185/6 185/6
a2. 185/7 205/7 225/7 245/7
wish I had loaded these up a bit heavier, wasn't around for last weeks episode.

b1. 25/8 25/7 25/6
b2. consecutive

c1. 20lbs through and through
c2. all static and sets were broken.

I had given myself a mild case of food poisoning the previous day but I seem to have gotten over the worst of it. My gut feels awful though and energy levels aren't where they should be, I wonder how long it'll last for.

OPT Trainig Day 4

Had a great sleep last night and even managed to sleep in till just after 9, I don't remember the last time that I had the opportunity to do that. My day was full of all sorts of interesting at home activities ranging from making anitpasto, working and cleaning up the basement gym to taking the recycling to the depot.

Todays workout on the OPT site is 7 sets x 30 second intervals of rowing with 2 1/2 minute rests between each interval. Well I don't have a rower yet so I have to substitute some sort of exercise in place of the rowing but still maintain the 7 sets x 30 sec. I decided on Sumo Deadlift Highpulls as its the recommended substitution for rowing but when I went ahead and did the prescribed 45# SDHP they just didn't have the kick I though would be required for an all out 30 second rowing sprint, so I added 20 pounds to make them a 65# SDHP. That did it.

Warm-up

2 min skip
30 push-ups
2 min skip
30 dips
2 min skip
30 pull-ups

Leslie was down in the basement gym working out with me and I had her doing some back squats and lunges so when she finished up with the barbell and I had her going on her tabata squats I started in on the SDHP

7 sets of SDHP at 30 seconds per set with a 2 1/2 minute rest between.

Reps/round
21, 22, 22, 22, 21, 21, 21

A decent one though I wasn't really gased at the end, I think I would increase the weight or maybe just use a real rowing machine. I followed this light weight WOD up with some chest/rotator cuff exercises.

Till next time.

OPT Trainig Day 3

It was an early start today, getting up at 6am to head out hunting for the morning. Nothing ended up happening though I found several fresh scrapes and plenty of prints, it seems like the white tail rut this year is going to end without me bagging anything. I had my chance earlier and missed, which I'm still upset about.

After hunting I came home and took the pup for a 5km run, he did quite well considering he only has 3 legs. I didn't have to wait for him or drag him along at all, he even set the pace on the hills for me, though it was a casual one.

Later after Leslie and I got back from Cranbrook I focused in on today's training session. I had purchased 90lbs of weight so I could put together a kettle bell type contraption together, it costed about half the price as a kettlebell and I I got a large range of weight

Wam-up:

50 x SDHP
30 push-ups
25 x 55# KBS
30 dips
25 x 55# KBS
10 pull-ups (static)

Day 2 Results:

a1. 175, 185, 195, 205, 225(F on PP)
b1. 78#, 83#, 83# thats all the weight i've got.
b2. 12/10/10
c1. consecutive
c2. new skill here, broken groups.

I'm a little confused with the tempo aspect. I started off with the HSPU at the proper tempo but quickly ended up at failure around rep 6 but continued to push through to the 12/10 rep range. I'm unsure of whether you should just stop once you've broken the tempo or keep pushing. I should probably just read the FAQ.

The Cleans/presses/jerks all felt great. I knew I shouldn't have jumped so much on that last one, 215 would have been totally feasible and I almost killed myself with the 225lb weight. The clean went well, the push press failed on the first try, I tried a second time and ended up pushing it to far back forcing me to quickly jump in front of the bar to avoid a skull smashin' Oh well, guess that's just the way it goes, thank goodness for good shoulder flexability.