feb 29, 2012
86 comments
02/29/2012
Paul Beckwith - team OPT
"prep" time
function
for time:
Run 400 m
50 KBS - 1.5/1 pd
Run 400 m
35 KBS - 1.5/1 pd
Run 400 m
20 KBS - 1.5/1 pd
being
A. Press - build to a 2RM in 10 min
B. Row 5 min - every min increase stroke rate AND speed to a maximum sustained effort for last 1 minute
will
part 1:
Row 3 min warm up
+
Row 20 sec @ 90% aerobic high turnover
Row 40 sec @ 60% easy pace low stroke rate
x 20
+
Row 3 min cool down
rest 4+ hours
part 2:
for time:
8 power snatch - 135#/95#
21 box jumps - 24"
9 COVP chin ups
6 power snatch - 135#/95#
15 box jumps - 24"
15 COVP chin ups
4 power snatch - 135#/95#
9 box jumps - 24"
21 COVP chin ups
F - post time
B - post loads and stroke/speed changes per minute
W - post notes and time
Being
A: 145
B: 1381 total meters. Here is the breakdown of each minute what I tried to keep on the monitor. First number is 500m pace and second number is strokes per minute
1) 2:00, 21-22
2) 1:55, 24-25
3) 1:49, 27-28
4) 1:43, 30-31
5) 1:37, 35-36
I really liked the 5 minute row and trying to increase stroke rate, speed and power of pulls. Good learning experience.
Protein
2 elk 8oz ea, 2 antelope 8 oz ea ,1 6 oz GF ribeye, 12 oz of stew meat
Carbohydrates
1 red bell pepper, 1 combucha squash, 3 Japanese Sweet potatoes, Rainbow Chard, and fresh basil
Fat
All cooked in Bacon renderings
Prep time 15 min slow cooked for 8 hours over night!
Being
A. 180
B. 1428 meters
Pace / Stroke Rate
1:55 / 23
1:49 / 22
1:44 / 22
1:40 / 24
1:36 / 27
Damper @ 7
I with Brandon, I liked this row. I may try this approach on the next 2000m for time.
I got a head cold on my skiing trip, sucks but kids had fun anyways and at least I got one day of downhill skiing followed by 20km of cross-country skiing followed by a swim in ice-bath building to a magnificent time in a Sauna! Anyways, been under the ice since Friday (pun intended) so backtracking a bit now
Being from Sunday (orders turned around a bit)
Power clean: 95kg (100f)
+
Close grip bench press: 95kg (PR with CG and elbows stayed in - felt strong!, 100f)
+
AMRAP 8 minutes 90% of PC: 22
* all PC done from hang, my pull from the floor doesn't work right now. Working tech.
Yeah Paul!
Thats my coach from my first box! Worked out at Carolina CrossFit for 2 years in college! They have a great community and Paul is an awesome coach and Carolina CrossFit is a great community to be involved in!
If you are ever in Columbia, SC make sure you visit him!
Being
A. 160
B. 1501 total meters
Pace/500m for each min
1:50
1:45
1:40
1:35
1:33 (tried to hold 1:30 but fell off pace at the end)
*i didn't take exact notice of the stroke rate but I'm generally between 22-28.
Wait...pace & stroke rates were saved on monitor:
1:49/26
1:45/26
1:39/27
1:35/28
1:33/31
Being
A. 77,5kgPR
B.Skip Row, feel a cold is on its way!
Will
Part 1 - complete
90% = about 1:38-1:42 avg/500 - 35s/m
60% = about 2:15 avg/500 - 22s/m
Tried to keep the 90% aerobic. The pace felt a little easy, but didn't feel myself going anaerobic ever. Also tried focusing on stroke rate.
My kitchen is available if you need more food prep practice. :)
Hey Mitch S. You responded to my help request for Charleston, SC and my emails to you @ mspil1@me.com keep bouncing back. Will you reach out to me at katiencarson@yahoo.com or repost your email. Thanks!
@KatieKate
I grew up in Charleston and my parents still live there...I'd be glad to be of any assistance if you need
Will
Part 1
90% = 1:31-1:37, Goal was 1:30 & would've been anaerobic ... @ 3/4 mark did a couple with 1:37, all others were 1:35 or less ... had to concentrate on form etc. to not go anaerobic
60% = 2:15 - 2:25, Goal was 2:15, got back to 2:15 each time ...
Not sure what I'll do for #2 b/c shoulder still not ready for that stuff yet ... may do strict pullup and really light snatch and then do a tester after 12.2 is released
Wife and I lived in Summerton when we we had DINK status ... Charleston was a fun town for us and surrounding beaches were fantastic. Can't wait to get back there someday!
being
A. 90
B. 2:15,2:10,2:05,2:00,1:55
Liked the row. The pacing felt great, felt the burn at the end and was able to stay steady.
Any Dawg friendly boxes in Greenville, SC. I'll be traveling through there next week.
"will"
Part 1:
3 min avg -750m
90%-1:37-1:42- avg 100m
50%-2:05-2:15
X 20
- kept it true 90%, did not become difficult to sustain until last few intervals, and that was just due to being tight in my back, I didn't warm up at all.
Paul!!!!!!!!
Looks yummyyyy.
It's been a while. Your team is crushing it!
Missing the Southern heat! Keep up the hard work CCF!
Will
Part 1
90% 1:34-1:38
60% 2:02-2:10
Will
Part 1:
90% - 1:37-1:41
60% - 205 - 2:12
total meters - 6503
good session to start the day. looking forward to part 2
Did not train yesterday, I got caught up hanging drywall in our new facility for 10 hours. The result of which is that my whole body feels wrecked. Made up yesterday's Being, but only 3 sets of the 2nd part.
FS- 255
+
135/1:27
145/1:30
155/1:40
My lats were toast, probably from holding drywall boards up over my head all day. So CTB were pretty much a clusterf$ck. Double unders were messier than I like, as well.
Being
Press 2RM: 95
Row pace: 2:20, 2:15, 2:10, 2:05, 2:00
Stroke rate around 25, 27, 29, 31, 33
"being"
A. 162
B. 1485m
1:49.4 / 31s/m
1:45.2 / 31 s/m
1:39.6 / 32 s/m
1:39.3 / 32 s/m
1:33.1 / 35 s/m
interesting rowing piece. I think I would've PR'd 2k row today. current pr is 6:39.8 and I think I could've held a ~ 1:37 for final 515m and finished round 6:37. I never would've thought that rowing in this manner.
Will
Part 2 - 4:55
Everything was unbroken, but took too much rest b/t movements. Good tester though.
Great kitchen!!
Function early PM -
9:59. All KBS UB, and last 20 were done fast. Slow start to 2nd and 3rd runs, but was able to up speed after 150m. Perhaps should be able to dig a little deeper in the run starts and perhaps hang on? Will try with next opportunity.
Being
Made up 2/28
FS- 180 (PR)
Part 2-
75-2:42
80-2:50
85-4:11
90-3:15
95-3:10
Thruster weights got tough, CTB were ugly and my limiter.
"will"
Part 1:
90% - 1:27-1:29 , felt easy and relaxed...20secs passed quickly, I zoned out a few times in later rounds and went over the time.
60% - 2:05 - 2:25, All over the place here due to someone asking questions in the globo everytime I hit the 60% pace.
Total = 6460 meters
Will
Part 2
3:32
All UB til last set of pullups broken 12-9. Forearms on fire afterwards and painful for about 10 minutes. No time for part 1 today and doubled up yesterday adding MAP intervals on rower.
"will"
M/23/105
Part 1:
Warm up: 2:00/500m, 750m
90%- 1:35-1:40, felt easy and relaxed, could've talked during this, never got lactic and legs never burned
60% - 2:05-2:25, same as Rich, had people trying to talk to me...annoying
Cool Down: Same as Warm Up
Total = 6510m
Also, I think the rower in the gym I went to today may have been the first rower every made...a prototype to the prototype if you will....Every pull on the chain creeked like the sound of when the villian would hit the switch on the trap door in cartoons...horrible...I doubt it calculated meters correctly
@Sam...in my head I thinking "STFU"...but he just kept talking......the majority of casual "worker outters" @ globo dont get that some folks are actually in the gym focused and not looking for convo during a row, run of triplet for time.
being
170
+
pace/spm:
1:55/20
1:50/23
1:45/27
1:40/32
1:35/38
- press 2RM matched our last 1RM
- 1422m total, so paces were off just a touch
Will
Part 1:
All rowers were taken so did this on an airdyne. Computer didn't work so just tried to pace at perceived 90%.
5 min rest
Part 2:
3:40
Had to break last set of pull ups 7-7-7. Hands were really sweaty and kept slipping off the bar.
Being
A. 120x2 (tried for 130 but really weak today)
B. 2:06/21
2:01/22
1:56/26
1:51/29
1:46/32
Was on vacation last week, but did wod at a gym in Florida, lots of thrusters and hand release push ups and I felt really weak on presses today. Rows felt decent though.
Will-
Part 1- Total: 6424
Didn't keep track
Part 2- Later
m/6'3"/225
Will
A. 90% 1:30-1:35, 60% 2:00-2:05
Rested about 30min. Wife needed the car today and couldn't afford the time to rest and do part B later.
B. 6:20.
My COVP pull ups were a wreck but everything else was unbroken. Forearms were smoked afterwards.
A. 70 kilo (PR)
B. total 1410 m
30 s/m - 1:46.3
31 s/m - 1:44.1
32 s/m - 1:44.5
33 s/m - 1:49.0
32 s/m - 1:48.3
Will:
Part 1 -
3 min wu - 841m
20 sec - 1:34-1:38
40 sec - 2:10-2:25
Interval total - 4901m
3 min cd - 826m
Total - 6568
"will"
Part 1
3min warmup @ 2:05/500m
-
%90 - 1:35-1:39/500m
%60 - 2:10-2:15/500m
x20
WILL
Had to reverse order....
3:48
UB except for last PU 15/6
Felt good, breathing controled.
BJ done UB games style which feels extremely slow but not sure how I could speed them up
Being:
A. 145
Wow, my press numbers are weak.
B. 23 / 1:57
27 / 1:56
30 / 1:52
32 / 1:48
38 / 1:37
Being.
Could only push up 75# x 2- still babying my wrist and feeling weak with pushing
Row pace/ stroke rate
2:20/ 20
2:15/ 22
2:10/24
2:15/ 26
2:20/ 30
Onward.
Function
12:08 35lbs
Being
A. 150, 155F
B.approx pace:
1:55
1:50
1:44
1:38
1:32
- Didn’t note strokes/min carefully; only really increased on the last two minutes.
- Also did a few Split Jerk singles up to 215 since it’s been awhile.
Being
A. 115 (previous 1 RM; pressed 120 x 1 immediately following)
10 min rest
B.
just under 2:00 / 500m
1:57
1:55
1:50
1:45
Had quite a bit left at the end. Don't think I could have pulled any harder than 1:45, but could have started earlier/faster. Did not consider stroke rate, sought to maintain quality pulls & form as this is still a very new activity for me. Starting to really like the rower!
Being
A. 55 kg
B.
pace/strokes
2:02.4/24
1:55.8/26
1:50.7/29
1:46.7/30
1:39.6/34
Total: 1357m
"will"
Part 2:
3:20 unbroken
Only time for 2.5 hour rest. Felt good though.
Being-
Press 165# felt good
Row started at 2:05 split and ended on 1:45. Breathing was good, maybe had a 1:40 for my last minute.
Will
Part 1
750m WU
90%: 1:37-1:40
60%: 2:05-2:15
250m CD (1 min - got short on time)
a bit over 6000m when I hopped off
Being
a. Press: 125; failed at 135 (could only get 1.5 reps)
b. 1426 meters; 1:41 average
Being
90x2, felt good, tempted to do a 1rm but held off
row pace
2:20/2:15/2:10/2:05/2:00
"will"
Part 2:
3:41 - felt good, everything Ub,worked in within class so box was 25ft away from bar due to limited space....slowed me down a lil
Definitely have a mild case of rhabdo, which is super frustrating. Only bright side is that today is the first day since Saturday that I haven't felt more sore than the previous day.
Ran a mile to loosen my shoulders up very cautiously and get my blood flowing, then spent 30min doing mobility work. My plan was to just warm up on press and see how I felt. Turns out I am incredibly weak right now in the upper body. I actually failed my first attempt at 95# (PR 145#). I tried it again just because I couldn't believe what just happened, and got the lift, but barely. Shut it down right then and there, stretched some, and left.
This is really disheartening timing for what I would consider a freak injury of getting rhabdo while in the best shape of my life. My plan going forward is to not workout until Saturday, where I will probably give the Open workout a shot regardless (or maybe even wait until Sunday). Also, hoping for little to no shoulder involvement, but that is probably way too optimistic. Any other ideas are appreciated.
"Will"
M/23/190
Part 2
Finished round 2 at 2:30 and wrist watch clicked off during last 4 power snatches. Everything was fast and ub. last set of pullups tough
Part 2
Modified for shoulder 6:22
Replaced 9,15,21 COVP chins with 3,6,9 strict chins
Dropped every Power Snatch ... surprisingly strong on these
3 short stops on box, 1 each rd.
"will"
Part 2:
3:09 @90-95%
Just wanted to move steady tonight, no transition rest, all power snatches TNG, but pulls were excessively fatigued and mentally didn't want to move at 100%.
Feeling good these days.
Being~
A. 95#, put up 100# (pr) and damn near got it up for the second press...:)
B. Training session with clients, about an hour
C. Row
m /500m s/m
227 2:12.1 24
244 2:02.9 26
249 2:00.4 27
256 1:57.1 28
266 1:52.7 31
Total meters: 1241 /500m: 2:00.8 s/m: 27
I second (eighth?) everyone else on this. This was a great way to crank out some meters. Helps that my form has improved too.
@ Paul - dinner looks good!!
Will
Feel much better today, felt like crap yesterday
Part 1:
90% 1:35-1:37
60% 2:00-2:10
5240m total covered, not including warmup, rows felt great
15 minutes
Part 2: 4:35
Everything unbroken except last pullups. My box jumps are SLOW. Jump up and step down
Resting tomorrow, on call on Saturday so have to do 12.2 on Friday.
Great times out there on part 2 dawgs
being
A. 145
B. 24-25 spm1 - 2:05-2:10 ave
27-28 spm2
30-31 spm3
33-34 spm4
35-36 spm5 - 1:33-1:38 ave
Will
Part 2 - 3:16
arms and grip on fire after. Breathing not great. Energy still way down.
Will
Part 2
4:20. Pull-ups are limiting factor. Had to break rounds 2 and 3. Everything else unbroken and fast.
Being
A. 155
B.
1:58/30
1:53/28
1:47/28
1:43/27
1:39/28
Rowing was interesting for me. I typically jump on the rower, close my eyes, grip it and rip it and just listen to my body. I don't play with stroke rate and pace so this was different. Did well increasing the pace but increasing the stroke rate started to feel uncontrolled. I'll play around with it, see if I can figure it out.
@James T., rest up man. Stay out of the gym and u won't be inclined to try anything. Also, go light on your mobility work to allow everything to heal up. Rest days suck but u need to take them now more than ever. Be smart and you'll be back in no time.
Being
150x2, 155x1
+
Min/pace/stroke rate
1 - 2:10 - 21
2 - 2:03 - 23
3 - 1:55 - 26
4 - 1:47 - 30
5 - 1:37 - 35
Started way too slow on the rower, should have been around 1:55 in the first minute. Could have held the 1:37 pace for a bit.
Being
165, 175 (1) had to start from the ground
Row completed, focused on breathing and stroke rate
Happy to address two weaknesses
Being from yesterday
A. #195 (10lb PR)
+
#95/2:12
#100/2:25
#100/2:23
#100/2:27
#100/2:38
Went for #200 on the front squat because I had time left and got stuck on the way up. I think I'll hit that weight next time.
On the rounds, I decided not to go up in weight after 100. Not sure if I'm just generally tired or if the front squat took it out of me, but I had a tough time with the squat clean thrusters. Everything else was unbroken save one trip on the dubs. C2Bs were pronated grip (getting stronger!).
Will
Part 2- 6:21
Legs felt heavy on box jumps. Feel really tired and worn out
Will:
part 2 - 4:42
intentionally broke rnd of 6 snatches into 2's, form was getting sketchy.
may do part 1 in a minute at home. before or after dinner....humm.
12.2 - oh God, I hope my back survives!
Will
Part 1
Energy felt pretty awesome this morning,,no I got really lactic in biceps from the start then kinda went away,,
Part 2
4:03
Little disappointed felt great pu felt real strong first two rounds,,everything ub except last set of pu bi and forearms got crazy lactic broke it up like 5 or 6 times, like all pulling strength went to hell...
Im gonna be dreaming bout snatches tonight and 12.2..
HELLO I SAID
being...
135x2 (took 11 minutes... don't tell OPT LoLzzzz!!)
I don't know what the hell was going on on the rower... I think I started with around 24 s/m and ended at about 36 s/m .... how the hell does everyone have such exact numbers?! I ended with 1336m.
Will:
AM
Part 1
averaged a little over 100m/ 20 sec
5030m total during 20 min.
Felt good today. Hard to keep up a pace on 60%. 90% was easy to hold, it's the 60% that is hard for me to stay consistent. I liked the treadmill holding me at the pace.
+
Part 2:
PM
3:15
Broke last set of pullups. 14/4/3 Grip was smoked after. Piss.
Felt awesome! Breathing was good. Recovered fast. Fun.
@Kyle B, hang tough bro. It'll be back soon. That's still ridiculous you can pop out a time like that not feeling great.
Being
80 lbs-not a strong point at all
Row-S/M
23/24-25/26-26/27-27/28-28/29
Total 1281
Being
A. 70
B. 2:30/22 (this was supposed to be 2:20; not sure what I was doing)-2:15/24-2:10/27-2:05/30-2:00/33
Being
A.) 150 (1rm is 155) rock on!
1273m
2:10 / 18-19spm
2:00 / 21 spm
1:57 / 23 spm
1:55 / 26 spm
1:45 / 29 spm
That row was a huge learning experience. It was kind of difficult to change gears for me. I'm used to going slower the longer I've been rowing.
Feelings about open 12.2
James has been commenting on "trust in the program". Looks like he was right. We've been doing a ton of snatching lately. I wish I would have completed the 30 squat snatches workout a few weeks ago. What I am upset about is this workout selcudes the beginners. I feel like Crossfit HQ took everyone's $20 and this workout is a big "eff off to newbies". They really market the Open as "all inclusive" to everyone.
I'm just glad I'm here with you guys and that James has prepared us so well.
Will
Part 1.
total distance 4639m
90% approx 1:40avg/500m
60% approx 2:15avg/500m
Part 2.
5:42
Snatches all singles and broke last set of chin ups
Will
Part 1- Kept rows under 1:40 for high turnover, 40 sec was around 2:00-2:15
Felt good
part 2- 30 min later
5:07 - snatches all singles.. my breathing really limits me on these .. have to stop between sets to catch breath even though im really pushing through
any suggestions to get a little better lungs on these short high intensity workouts?
looking forward to seeing some guys wreck shop on 12.2!
m/29/168
WILL - Part 1
90% - 1:28 - 1:38/500m
60% - 2:10 - 2:25/500m
Total meters - 6347
10 minutes rest
Part 2
3:54
I was feeling pretty whiped from the rowing. Originally intended on doing the rowing first thing in the morning but woke up with a bad headache. I figured out that my neck has been hurting and I'm getting headaches from my new pillow. It's just not right so it's gone!
Looks like I'm going to have to PR my snatch in order to get anything over 90 reps!
A. 165 did 175 for one pretty easy, thought I had two but couldn't press it out.
B. Total meters=1414
1-1:59/26
2-1:52/27
3-1:44/27
4-1:40/30
5-1:36/32
Increasing rate isn't my norm. I usually like 24-27 s/m and control speed by pulling harder and slowing down into the catch. Didn't like rowing above 30 s/m, not sustainable for me. Buddy of mine was in Boat 1 for Cornell's crew team. He can sit at 24 s/m with a 1:38-1:40 pace forever--pretty amazing to watch. He always says he would stroke slower if he could because it's ineffeciant to cycle back and forth. I started pulling harder and slowing down my stroke rate and found it much easier to hold a faster pace. Especially anything over 1k.
Saw 12.2 right after so did some "confidence work." A big shout out to James for the prep on this one (all of them really!). We've done multiple higher volume single modality wods the past several months. Combine those with our normal energy system training and I feel as prepared as ever. I am interested in thoughts on strategy. Thinking burn through the 75s AFAP, sets of 5 on the 135 with 10s breaks, then 3s-2s-1s of the 165 till the buzzer. For me 210 won't happen but need to shoot for 90. The rank difference between 90&89 reps will be huge! Any other thoughts?
Will
Part 1. Rowed 6k
Part 2. 4:38
Snatch practice tonight. :) Plan to hit regular scheduled programming again tomorrow. Great job on 12.1 Brandon and the rest of the dawgs. 12.2 is upon us, time to get 'er done.
Will
Part 2
5:06
No lungs, energy. Probably off thurs and Friday depending on how I feel in the morning
Being
No gym so EROM HSPU doubles. ~5 inches.
Row
1482 m total
1:51/25
1:45/27
1:41/29
1:39/30
1:37/33
"Will"
Part 1:
Was going to take off completely. Had alot of stuff o do at the house. Ended up taking advantage of the rower we have there.
Cut the intervals in half Damper on 6
3min. warm-up
20/40X10 130-137pace
3min. cool down
4023m total
I think this worked out well for me. Felt really good. Have always hated rowing and that is starting to change.
Did an online competition WOD.
500m
30 SC thrusters(95#)
30 pull ups.
First attempt: 5:48
Rest 6hrs
2nd attempt: 5:25
I knew I had more in the tank after the first attempt. Looking at my video I shut down long before showing any signs of fatigue. My movements are still sharp and fast it's just mentally I break down. My mental toughness is a huge weakness. I find that I do not have the hunger to attack a workout like I used to. I let self doubt creep into my mind and then it is just a struggle to get myself to attempt the workout. Any advice would be much appreciated. Good luck to everybody on 12.2.
Function: 11:54
KB swings were 45/5, 25/10, and 20.
Forearms got tight and I had to put it down.