Training – Aug 16

A. Back Squat – 6 sets of 2 @ 30X1; rest 2 min – 90-92% 1RM B. Squat Clean – build to a tough single where you’re fast out of bottom but challenging; speed is key here C1. 30 chin ups COVP; rest 1 min C2. 15 thrusters – 115#/80#; rest 3 min x 3 [...]

Training – Aug 14

OPT Row 2K for time (score as avg watts for 2K divided by BWT in pounds – i.e. 300/150 = 2.0 as score) Results = 7:45 Didn’t catch the watts after walking back to the rower in time, I believe I was around 221 with a body weight of 190 = 1.16 score I’ve never [...]

Training – Aug 13

OPT AMRAP Power Clean – 205# in 10 min rest 2 min AMRAP Ring HSPU in 10 min rest 2 min AMRAP Double Unders in 10 min (score as total reps) Results 35 power cleans 29 ring HSPU 250 double unders Score = 314 Thoughts on this one was the double unders took forever to [...]

Training – Aug 11th & local affiliate/coaches WOD

Today the local Houston CrossFit affiliate owners and coaches got together at Pin Up CrossFit to grow the community and get to know all of each other better. It was a great workout and a great time meeting lots of new people and hanging with people I’ve known that I haven’t been around too much. [...]

Training – Aug 9

OPT BLOG A. Power Clean – 2-3 x 5; rest 2 min B. Clean Pulls @ 120% max clean; 2,2,2,2,2; rest 90 sec C. Bench Press Close Grip @ 30X1; 2-3 x 4; rest 2 min – 80% + 5 sets: 10 CTB chin ups Airdyne 20 sec @ 90% 30 double unders AFAP rest [...]

Training – Aug 8th

Today was a rest day on OPT so we did some strength/skill stuff Back squat 1×20 @ 225 WOD 10 deadlifts @ 275 10 toes to bar 10 pistols (5 each leg) 5 rounds Results 21:xx not sure, I was gassed the entire time… We decided ahead of time to do the 275 for 3 [...]

Training – Aug 7th

for time: 21 L Pull Ups 15 ring HSPU 15 L Pull Ups 10 ring HSPU 9 L Pull Ups 5 ring HSPU 17:28 rest 10 min “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double Unders for time Started DU wod knowing i’ve been having some shin split issues, and calf pain, did 5 double unders and decided [...]

Training – Aug 6th

part 1 A. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4 B. Front Squat – 3 x 3 @ 80%; rest 2 min C. Build to a tough single in the squat clean; rest as needed rest 6+ hours (rested about 10 minutes) part 2 5 [...]

Training – Aug 4th

I’ve been following the programming of  OPT over at http://optexperience.com/blog for a month or so now and haven’t been recording my results anywhere. I need to change that up and start recording this stuff! So here it shall be! A. Clean – build to a tough single in 10 min – worked up to #245 [...]