AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: OPT Being

Showing posts with label OPT Being. Show all posts

Tuesday, February 12, 2013

OPT: Wk 7 Day 2

Wednesday 2-13

A. Strict press clusters 1.1.1.1.1x5; rest 15 seconds/rest 2 min

165-175-185-190-195

B. Ring dips; 50 for time

3:09

For time:

20-15-10-5

Thrusters 115#

CTB chin ups

6:35

Monday, February 11, 2013

OPT: Wk 7 Day 1

Monday 2-11

A. Back squat with chains 4, 4, 4, 2, 2, 2; rest 2 min

355-365-375-405-435-455 (+40# of chain)

B. Squat snatch from blocks (below knee) 1, 1, 1; rest 2 min

135-145-155

7 rounds for time:

7 power clean 135/75

7 no push up burpee lateral hops over bar

6:40

Friday, February 8, 2013

OPT: Wk 6 Day 3

Friday 2-8

A. Split jerk 2, 2, 2, 1, 1, 1; rest 2 min

200-205-210-220-230-240

B. Parallete hspu; 30 for time (if can't perform then, do eccentrics at a 5 second count and kick back to top)

9 off paralletes, then sets of 2 reps of 5 sec neg

For time:

100 wall balls

75 chin ups

50 wall balls

25 chin ups

50 sit ups

75 double unders

100 air squats

23:57

OPT: Wk 6 Day 2

Wednesday 2-6

A. Hang power clean; build to a 1rm

215-225-240-250 (F-F)

B. Deficit DL (2-3" platform) 3, 3, 3; rest 3 min

440-455-470

For time:

30 hang power clean (73% of A, 175)

50 pistols

2k row

13:33

Monday, February 4, 2013

OPT: WK 6 Day 1

Monday 2-4

A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)

3 Position Snatch (high to low)

95-95-105-115-125-125

B. On a 90 seconds countdown clock: Perform 7 burpees and amrap muscle ups in remaining time; rest 2 min x4 sets

8-10-9-10

4 rounds for time:

12 kb snatch (6/arm) 1.5/1 pood

48 double unders

5:59

Friday, February 1, 2013

OPT: Wk 5 Day 3

Friday 2-1

A. Strict press clusters 2.2.2.2x5; rest 20 seconds/rest 2:30

155-165-170-175-180

B. HSPU; accumulate AMRAP sets of 3 unbroken in 8 min

10 sets, every :45-1:00

5 rounds for time:

12 OHS 95/55

6 toes to bar

12 DB thrusters 30/15#

6 chin ups

11:51

Friday, January 4, 2013

Friday 1-4

Day Three: being

A. Deadlift 3, 3, 3; rest 2 min
475-500-520
B1. Power clean 3, 2, 1; rest 2 min
225-235-245
B2. Bench press 3, 2, 1; rest 2 min
295-315-350
C1. Push press 6, 6, 6; rest 10 seconds
C2. Push jerk 12, 12, 12; rest 10 seconds
C3. HSPU; 20 for time x3; rest 4 min (HSPU+Chins)
135-155-165
+
5 rounds for time:
5 power snatch @ 80% 1rm (160#)
10 GHD sit ups
8:17

Thursday, January 3, 2013

OPT: Wk 1 Day 2

Thursday 1-3

being

A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets -
let high speed and perfect mechanics dictate load
95-100-105-110-115-120-125-130-135
B. Squat clean; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets -
let high speed and perfect mechanics dictate load
135-140-145-150-155-160-165-170-175-175
C. 2 muscle ups on the minute for 10 min
10 min of practice
+
10 min AMRAP:
3 deadlift 275/185
5 box jumps 36/30
10 toes to bar
7 Rds + 1 Rep

Wednesday, August 29, 2012

Wk 3 Day 2

Monday 8-29

A. Press - pause 3x5
95-115-135-145-155-165
B1. Alt DB Press - 3 sets
50# x 10-15-15
B2. Alt DB Front Raises + Back Flys - 3 sets
25# x 10-10-10 + 25# x 10-15-15
B3. DB Shrugs - 3 x 10
100-100-100
C1. DS Goodmornings - 3 x 5
190-200-210
C2. DB Pull-overs - 3 x 10
70-70-70
+
OPT Being from 8-26
10-1 unbroken for time:

Push Jerk - 135#

KBS - 2pd

As Rx'ed, time..???

Tuesday, February 14, 2012

Wk 4: Clean & Jerk + OPT IWT: Hang Power Snatch & Plate Pushes

Tuesday 2-14

(Power) Clean & Jerk - 79% x 2, 82 x 1 x 2, 85% x 1 x 2
200-205-210-215-220
+
OPT Being Feb 4 2012
5 sets @ 100%:
3 tough hang power snatch - build per set
135-150-160-170-175
Airdyne sprint 20 sec @ 97% (45# plate pushes)
rest 4 min
+
Airdyne Max Cals in 5 min (DUers)
PM... maybe

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.

AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL

Tuesday, February 12, 2013

OPT: Wk 7 Day 2

Monday, February 11, 2013

OPT: Wk 7 Day 1

Friday, February 8, 2013

OPT: Wk 6 Day 3

OPT: Wk 6 Day 2

Monday, February 4, 2013

OPT: WK 6 Day 1

Friday, February 1, 2013

OPT: Wk 5 Day 3

Friday, January 4, 2013

OPT: Wk 1 Day 3

Thursday, January 3, 2013

OPT: Wk 1 Day 2

Wednesday, August 29, 2012

Wk 3 Day 2

Tuesday, February 14, 2012

Wk 4: Clean & Jerk + OPT IWT: Hang Power Snatch & Plate Pushes

WORLD CLASS FITNESS IN 100 WORDS

Blog Archive

WHAT IS CROSSFIT?