10:00 as warm-up:
Dynamic hip & shoulder mobility of choice
Walking lunge steps & skin-the-cats, a few sets of each
Turkish get-ups, find weight for training
A. High-bar back squat, 6-6-6-6-6, 3010 (be perfect here!); 3:00 rest
B. Pull-ups or ring rows, 3 x 10-20 unbroken; 2:00 rest
C. Turkish get-ups, alternating & perfect, 30 @ moderate weight; rest and break as needed
Post loads and notes to comments.
OPTathlon 3.0 @ CSC
Outstanding day @ Cincinnati Strength Sunday as we hosted athletes from Dayton Strength & Conditioning, CrossFit Centerville, CrossFit Northern Kentucky, and Triple Crown CrossFit for the OPTathlon 3.0. Congratulations to Adam Rogers and Megan McAuley for their wins, and to all of those who competed and put their training to the test (results here). Full effort is full victory…
Finally, a huge thanks to James Fitzgerald of Optimum Performance Training, not only for developing such a beautiful test of true fitness and allowing gyms like ours to host it, but also for being the driving force behind CSC’s training philosophy. Thank you, James!
{ 16 comments… read them below or add one }
A. 135-145-155-165-175
B. Kipping PUs 19-13-11
C. First 4 w 40 lb KB switched to 35 for remainder
A. 65-65-75-75-75
B. Ring rows – 15-12-12
C. 25lb KB for 1st 10, switched to 20 for remainder
Oly Cycle Wk 6 of 10 (just now only 1/2 way!) – Day 1
A. Split jerk, 12 x 1 @ loads that allow perfect reps (higher than last week if possible); one rep every :30
B. High-bar back squat (I did onto wall ball), build to a max 2
C. Push press, build to a max 2
D. Weighted pull-up, build to a max 2
A. 135# (10# more than last week)
B. 200# x 2 / 205# x 1 – (30# PR for squat onto wall ball)
C. 155#x2 / 160# fail on 2nd one, running out of gas and time…
D. 70#, running out of gas and time… tried 100#, 1.5″ away…
On days like this, need to power off more than just a banana at 6 AM. Bet would have been stronger on C/D with some real food in me… Need to remember this. Spent most of limited time on the squat.
A. 75; 85; 95; 95; 100
B. PU’s (purple band) 10; 13; 10
C. 18lb kb
On a 20:00 running clock:
1st minute: 5 front squats, 2020, stay within limits of HIGH elbows and vertical torso
2nd minute: :30 front leaning rest on ground
3rd minute: 10 DB hip extensions, slight pause @ top
4th minute: max chin-over bar hold, not to exceed :30
55, 65, 70, 70, 70 (started to round back on reps 4/5 @ 70, so didn’t move up.
FLR complete
10, 10, 10, 10, 10 lb
0:10, 0:10, 0:08, 0:06, 0:06. I understand that the clock doesn’t lie, but those definitely felt longer than 10-6 seconds.
A. Weighted pull-up clusters, 3 x 2.4.6; :20 rest within cluster, 3:00 rest
B. Muscle-ups, 10 x 3; begin a set every :60
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For time:
50 double-unders
10 pull-ups
40 double-unders
10 pull-ups
30 double-unders
10 pull-ups
20 double-unders
10 pull-ups
10 double-unders
10 pull-ups
A. (70.53.35)-(73.56.38)-(73.56.38)
B. complete
+
3:57
3 sets:
4 TnG Power Clean — 125/135/145
Row 20 sec @ high effort — all just above 100m
rest 2:30
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2 sets:
run 400 m
20 thrusters – 65# — UB first set then 10/4/6
rest 3 min
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for time:
150 double unders
100 lunges
50 chin ups
16:35 my lack of sleep and failure to eat this morning caught up with me and took over my brain. I didn’t care to keep moving. Haha but I finished! The DU really gave me trouble, at 100 I couldn’t string together more than 5…..
A. 135-145-145-145-145
B. 17-12-11
C. 35 x 4, 45 x 26
Correction-
45 x 4, 35 x 26
CFFB
A. Squat 3×5
B. Press 3×5
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Complete 5 rounds:
20 45 lbs Barbell Overhead Step Ups – 20″ box (10 each leg)
20 Evil Wheels
Max Rep Strict Pull Ups
:60 rest
A. 205 for all
B. 140, 145, 155 (5RM PR)
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Completed. Definitely an awesome workout.
8, 7, 6, 6, 6 for max rep strict pull-ups. Complete dead-hang.
A. 65-75-80-85-85
B. 13, 9, 10
C. 25#… took about 10 or so mins i think
A. Build quickly to moderate Clean and Jerk. Perform some skin the cats during rest/after.
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Complete 5 rounds:
20 45 lbs Barbell Overhead Step Ups – 20″ box (10 each leg)
20 Evil Wheels
Max Rep Strict Pull Ups
*For overhead step ups, place a 45 lbs barbell in an overhead squat or snatch position and perform step ups on a 20″ box.
*Rest 60 seconds between rounds
A. 225/complete.
+
8,8,8,7,6
1 round of Saturday’s EMOM for 6 minutes.
3 Push Press@175
5 Ball Slams@40 (did 6 slams per round)
Then today’s, which royally sucked.
See Brandon.
Total of 28 pull ups.
A. 135, 155,175,185,195, 200
B. Kipping PUs 15,10,8
C. Complete with 45 lb kb