tues, sep 27, 2011
98 comments
09/27/2011
"yoked"
McG under the sweetest yoke set up since sliced bread
function
A. Clean - build to a tough 1 - go for a 1RM if you feel it - rest LONG b/t sets
B. Max Broad Jump - 5 attempts; rest 1 min b/t attempts
C. 100 wall balls for time (do amrap unbroken, then chip away, no pacing allowed)
being
part 1:
A. Clean and Jerk - 6 sets of 2 - aggressive weight but clean; rest as needed
B. Hang Power Snatch TnG x 10; rest 1 min x 3
C. 15 chin ups; rest 1 min x 4
rest 6+ hours
part 2:
Run 400 m @ 90%
rest 2 min x 5 - same pace per set
will
5 sets @ 90-95%:
5 muscle ups
5 HSPU
10 KBS - heavy
10 box jumps - mid thigh
15 double unders
15 row cals
rest walk 3-5 min b/t set
+
1 set all out:
10 burpees AFAP
25 double unders
10 burpees AFAP
25 row cals
post notes to comments
I know this will be a long shot, but figured I'd try here anyway.
I've been accepted to a one month kitchen apprenticeship at Attica restaurant in Melbourne, Australia. For that month I'll be working, unpaid, for however they want doing whatever they need - in exchange I get as much education as I can glean by being in the kitchen there. This is an understood practice in high level professional cooking, but an expensive proposition nonetheless, as my current job can't do anything to help with the costs.
I was wondering if there was anyone (specifically Australians, I suppose) that could give me some guidance as to how to find temporary lodging, transportation, etc, on the cheap while I'm down there. Additionally I'd like to make a trip to Sydney to visit Quay restaurant and the Royal Mail Hotel in Dunkeld, so maybe bus info or car rental info? I'd appreciate any information anyone can provide! Please email at binhong.l at gmail dot com. Thanks!
I'll be there from early February 2012 (leaving immediately after the life coaching module) and returning mid-May, if that hleps.
will from sat done today...
part 1- bw 189- bp/pu amrap combo
A1- bp 191- 23/ 18/ 15/ 15/ 13 (84)
A2- strict covp on hangboard- 20/ 18/ 17/ 15/ 14 (84)
~168
- done in am
part 2- 25sc/ 20hspu/ 15mu/ 20hspu/ 25sc
~8:46
- HSPU were limiter but feel better... first set took 2min (12/6/2), second took 3min (5/5/5/3/2)...
- MU- 10/2/2/1- ten was not muscle fatigue... tried 2 save shoulders for HSPU... thus was encouraging...
- 1st set sc ub, second set 15/10
15min rest
part 3- 800m run
~2:17
- done on indoor 160m pentagon... difficult to keep speed with all the turns... laps 25/30/28/27/27... (or 400s 69/68)
- actually pretty happy with this... fastest I've run an 800 around that fracking track by 9 sec...
look 4ward 2 the workout 4 tues... looks fun...
received a climbing rope in the mail today... pretty excited abt this...
~gm2
Being: Part 1
A - 80kg kept at a comfortable weight to not aggravate elbow
B - 40kg same as above
C - Did ring push ups due to elbow/tried just hanging as its been a week but could tell it wasnt right, felt it more inner bicep
Part 2:
All completed 75 sec, Recovery between each set was good.
Being
A: 90 kg x 5 sets and one at 95kg
B: 40, 45, 50 (ugly)
C: complete as dead hangs
Soren
"Will"
1:36 - 1:47
*everything UB, used 106lb KB, rode airdyne between sets (3-3:30min rest)
+
1:48
Feel great after 2 day rest
Will:
competed in Integrity's revenge this weekend. Finished 7th.
The big takeaway from this was I need to work on 5k+ distance running. I finished top ten in every event except the run I finished 31st. pitiful, eh?
may take some additional rest today, but I'm really tempted to do the MU/HSPU...
Will
2 mile run @ Z1
+
2:11, 2:20, 2:31, 2:42, 2:41
4 minutes rest between sets
2 pd KB
32" Box
Rounds 3,4,5 MU's were 4/1, Everything else unbroken. Upper body really sore from doing Saturdays BP & PU AMRAP yesterday.
+
1:53
Will:
2:48; 2:50; 5:00; 5:00; xxx
- HUGE problems with Muscle Ups and HSPU since coming back
- 80# KB
- Slugged through the MU / HSPU, then sprint through the remainder
- 5 min rest
+
1:47
- Could / should have upped the speed on the row
This is a huge lesson for me. I feel like I'm relearning my body every day and finding new things I need to work on. Parts of my engine seem unaffected, other parts are completely demolished.
Being
A: Did power clean and jerk for first 3 sets at 170# then last 3 sets did squat clean and jerk with 175#, 180#, 180#
B: 95#, 95#, 105#
C: Complete did deadhang. 1st two sets unbroken, last two sets were 10-5
Starting at function after 2 months of strength focus and rest.
Clean-285 pr of 10lbs
Broad jump-8 ft 7 in
Wall balls-4:42, I did 40 unbroken then slowed down.
**Correction - used running clock and math was off when calculating times Correct times 1:46-1:57.
I felt fast, but not 1:36 fast. and I used 24inch box.
Nice pic McG! That looks like one of those State of the Art Yoke's..who ever thought of using duct tape in lieu of clamps is a genius.....brilliant!
Being, part 2 only today on track:
66, 67, 67, 67, 65
Being Part 1:
A. 205, 225, 225, 235, 235, 235--Form felt progressively better with one or two exceptions. Totally spaced out on the final jerk and missed it. Re-did it.
B. 115, 125, 135--I think 125 was probably the sweet spot for me on these, but I was fine on 135 until the last rep (which I missed).
C. Unbroken butterfly kipping
Anyone know if it is safe to hit Will up 4 hours after giving a pint of blood?
FUNCTION
Clean-130
Max broadjump-85.5in.
WB-5:45
baby steps :)
Will
I found the combo of heavy kbs and high bjs to be a challenge. made me throw up after the 3rd round, first time really puking from a work out so the later rounds were rough.
*Hspu all ub and strict
*kbs @ 70#
*BJ @ 30''
*started failing Muscle ups on rd 3
3:43
5:02
5:35
6:05
6:17
+
2:56
"will"
Part 1:
1. 1:53- UB
2. 1:53- UB
3.1:55- UB
4. 1:55- UB
5 1: 59- UB- but kicked jump rope as I went to pick it up
Part 2:
1:41 -Unbroken amd fast- burpees slowed down coming off double unders a bit.
- muscle ups full turnout- jumping to rings
- HSPU strict- head to floor
- KB- 70#- heaviest we had
- box jump- 30"
- row was calorie a pull- except for maybe 3 times
being:
part 1:
A. 205, 225, 225, 235, 235, 235---Rested about 3:30 between sets. Form got progressively better except for my final jerk that i checked out on mentally and missed. had to redo that.
B. 115, 125, 135--125 was definitely the sweet spot on these. I missed the final rep on 135.
C. Did butterfly on these as I haven't practiced those in a while.
M/35/202
@ Brent. I would not recommend really getting after it brother. Would push fluids, and if ya want to do something, would prob work mobility. Maybe lighter movements. I just don't know if the juice is worth the squeeze. Just my opinion.
Today
1) 2:40-4:00
- All UB except last 2 sets of muscle up. Working no false grip so have to really get the hip explosion.
- 30 inch box jump.
2) 2:42
oops. computer meltdown.
Being
part 1:
A. 185 used all 6 sets
B. 75lbs used all 3 sets
C. unbroken, unbroken, broken, broken
32/m/5'9 - 190lbs
Being
A. 185, 185, 190, 195, 195, 195
B. 85, 95, 105
C. All UB, added 20# vest after first set
Playing hockey for Part 2 later
Being
Part 1:
A. 105, 115, 115, 120, 125, 130
B. 65, 70, 75
C. unbroken
Felt really good today.. didn't know where to start with the clean and jerk doubles.. Max is 150. Happy to go unbroken on the pullups!! I'm getting better at hanging on even when my grip is failing
Brent,
not sure what/how others feel, but I like working out after giving blood... it's a rare opportunity to train in true O2 debt...
I wouldn't recumbent pushing past the point where u pass out or something... just keep the fluids high to assure intravascular euvolemia...
~gm2
by O2 debt, I mean ur carrier is depleted slightly 2/2 dec Hb... my theory is that this would help to stimulate erythropoiesis moreso than baseline... would b happy to discuss this in more detail...
~gm2
Part 1 – Back Squat
5×180
5×205
11×235
Part2 – For time:
50 Box Jumps, 30? box – 3:04
Stepped down on all and focused on transition speed at the bottom back into the next jump.
Can’t say it was fast, but I learned a few things about my step down technique. On a 30? box, I can go significantly fast by stepping down further away from the box than I do on a 24? box.
Part 3 – 3x 8 Glute Ham Raise
typo on the 2nd part
2:36 not 2:56
Will
All sets 2pd KB & 30" BJ
2:10
2:11
2:14
2:12
2:23(2 trips on DUs). Lost focus last set
+
2nd part - 2:00
Being
Swim day here. subbed it for the run. got in a good 1000+ yards.
A. 175# 1 squat/1 Power clean
B. 95 unbroken
C. u/b.
will
used 88lb KB and 36" box. top of thigh
2:30
2:44
2:48
2:50
3:51. 36" box jumps caught up with me on this round.
1:54. 95%. just didn't have the all out push after the interval sets.
RIch and Matt, great work today.
Will
88# KB
28" Box Jumps
All Unbroken
2:00
2:05
2:20
2:17
2:22
Part 2
2:28
Felt pretty good, rows felt slow as usual. Didn't feel as fast as I like on the burpees but overall felt good.
will
first did 5x2 front squat breaking parallel
used 80%, 85%, 90%, 85%, 95%. 2 min rest b/w sets.
300#, 320, 340, 320, 360
felt good
then 4x5 good mornings, moderately heavy (haven't done these much and need to strengthen the hammies), 2 min rest.
135, 175, 185, 195
For the 5 conditioning sets used no false grip mu's, hands inside 30" width for hspu and to 12.5" depth, 2 pood kb, 30" box no TNG, heavy cable rope (first time with du's since before games).
Used 3 min rest.
2:14, 2:16, 2:16, 2:23, 2:28
All unbroken and steady except for EROM narrow hspu. last 2 sets of those were 4/1 and 3/1/1.
Last set was tough and left me with little energy (i'm sure the strength work didn't help) before coaching a class so I wisely chose to not lay myself out with the anaerobic sprint. May hit it after class.
Will:
- Used 88lb KB
- Used 30" box..almost to hip (I'm short at 5'8 and 3/4)
All Unbroken (BJs and Rows really slow):
2:11
2:24
2:31
2:38
2:50 (Rower restarted as I strapped in feet, ugh)
+
2:07 (All unbroken but row was slow)
KB swings + BJs has always been a goat but man did they tax me today. Rowing was hellish..need to work on that. Felt tired overall even with the 2 days of rest my upper body (especially my chest) is still sore to the touch...weird!
Part 1
A. 75, 80, 80, 80, 80 kg. Stopped because of pain in wrist. 2 last set felt like max effort (very very heavy!!)
B. 40, 45, 45 kg (all unbroken, felt like 90 %)
C. Unbroken, regular kip
3 h rest
5 x 400 m row, 2 min rest. Every set paced 1.37-1.38/500 m (estimated 90 %, but not sure)
Really fun and beneficial training day. Thanks !!
Function:
A. 125 ( 2 failed attempts at 135 - should have just gone up 5#)
B. longest 6'7"
C. 6:26 (15# ball, 8 ft target)
Being
Part1
A. 225, 225, 235, 235, 245, 245
B. 95, 115, 135
C. all unbroken
Part 2
1: 25, 1:25, 1:19, 1:36, 1:21
Unit - can you translate what you said in English for us common folks??
Saturday - Will
Part 1
Bench BWT (212, used 215)
15, 13, 10, 10, 8
COVP pull ups - Strict
13, 13, 13, 12, 10
Total 56/61=117
Decided to do strict pull ups because forearms and shoulders are sore from weekend competition, and kipping seems to flare it up.
Rest 10 min
Part 2
800m run - 2:39. Huge PB by about 10 seconds. Even with 200m turnarounds. 1:19/400's
Rest 10 min
Part 3
15:41
SC 15/10
HSPU 5,3,3,3,3,3
MU's 1,1,1,1,....
HSPU 3,3,3,3,3,2,2,1
SC 10,8,7
Squat cleans felt good and light. HSPU's + muscle ups were hurting my shoulders and elbow is tight from the weekend. I'll probably take tomorrow off as well to heal up a bit more.
Function
Clean-130 10lb PR!
Broad Jump-7ft2in
WB-6:42. Really need to work on wb/thruster movement becuz I hate it so much!
Being~
Competed in Integrity's Revenge down in Charleston this past weekend on a co-ed team. Felt jazzed the entire weekend. Had 5 wods on Saturday and one more on Sunday. Energy was awesome. Run felt great considering I haven't run a 5k or more in a long time and half of it was uphill. Was able to hit my parts of the chipper on Sunday all UB. Great feeling. Going to take some time to recover. Thanks for the training on here. That UB mentality makes a huge difference. Will continue to get better at it.
Best I've felt going into a competition and was able to keep that feeling the entire time. Very cool.
@ Brian Prochaska - it was great to meet you and awesome job this weekend!
@ Robo - great fun to watch you and Justin destroy stuff
@ Mrs. RH - congrats on your first comp and wrecking that last chipper. :)
Being
Part 1:
A. 125,135,145,155,165,165
All squat cleans. Split jerk last 2
B. 85# for all
C. UB
Part 2:
79,77,76,77,78 sec.
Function:
A. 83# - no pr :(
C. Didn't have anywhere to do wall balls - did 33# thrusters instead - 8:25
M/44/175
Will
2:55-2:37-2:32-2:45-2:33
Part 2
2:12
Nice burner...shoulders smoked from 115# Nancy yesterday
Will
2:01
2:08
2:06
2:23 batt died on rower had to switch
2:17 had to start rower
Everything ub,,,mu felt really good,,hspu feel little weak from sat still..used 30 inch box n 2 pood...
2:16
No pop in burpees,,du ub..
will
2:00-2:45
1:58
felt horrible
function
A. 245 power clean
B. best broad jump 104.5"
C. 4:08
Being
Part 1
A. 85, 90, 90, 95, 95, 95
B. All done at 50# Tng
C. Done. I feel like I have lost ground here, so I did these all strict, and assisted on last 2. Hurt in a good way.
No rest
Part 2
Ran on treadmill, so easy to keep pace until the 4th one where I completely ran out of gas. Mental battle to finish. Didn't do the 5th one. All times were 1:35
@Chelsea - nice work on the puking!!!!! Must have been really given'er.
@StacyJ - you aren't leaving the BDs are you??? That would be tragic. Or are you just taking a couple days off to recover.
Me I walked and carried my bag in some serious ass wind today and it wiped me out, will have to hit this up tomorrow.
I am getting excited about the BD Bash. I am arriving on Wednesday and wondering if anyone else is going to be there wed/thurs. I would like to do some "site" seeing and am looking for company!! You can email me @ lamamakofka @ gmail dot com. Would like to maybe do the zoo, or sea world or any other suggestions people might have. THEN eat some serious seafood!!
Clean: 130 lbs
Broad Jump: 7 ft. 3 in.
Wall balls: 5:48-30 AMRAP.
Function
A. 135#, matches PR
B. 6’4?
C. 8:44; not able to catch yet, so each shot had to hit the ground.
Will
1:57
2:02
DNF*
2:08
2:01
MU -unbx4, see *
HSPU- strict, unb
KB - 2pd, overhead
BJ - 30in, working on quick rebound for these
DU - unb
*missed a MU where my arm got bent back behind me, and felt it in my elbow. Started a new 5 min rest from there to recover and get my head back
And will part 2
1:57
Being
Part 2:
Loaded a 16' moving truck... About an hours worth of carrying boxes downstairs and loading them into the truck. I planned to do the 400m runs but I have no motivation after this!!! Looking forward to getting settled and having a set schedule soon!
Will
Box 27.5" (games standard jumps)
1:52
1:54
1:54
2:20 (grip slipped and I failed muscle up... Pushed past 95% to try to catch Danny. Felt horrible)
2;10 (unbroken and great pacing at 90%, felt way better after)
Part 2 - 1:40 (started the row at 90 and only kicked in 100% for the last 12 cals. Some mental block in all out efforts like this. I am just afraid of bonking)
Working a week behind
Function
9-20-11
A. 123(6) , 133(6), 143(6), 153(5)
B. 17 (8 / arm), 22 (8 / arm), 25 (6 / arm)
C. complete - all sets unbroken 35#
D. 18,24,20,25,23 broken, but improving
1st time posting, but I have been following the function group for the last 4 weeks (more or less). Now that golf season is winding down, it's time to get more serious.
Should I be posting on the day I complete the workout, or the day the workout is posted?
will
used 2pd kb and 31 in. box.
2:08
2:13
2:18
2:20
2:22
+
1:50
Will
1:57
1:52
2:01
2:05
2:10
24in bj's, and 97lbs ktb, everything unbroken. Still feeling sat wod
Part 2.
1:58, the row was a grind today
Being
A. 215x 6
B. 95, 105, 115
C. Complete covp
being
Part 1:
A. 225 (PC&SJ, reset, squat C&SJ)
B. 135
C. unbroken butterfly
5 hours rest
Part 2:
1:28
1:26
1:27
1:26
1:25
Missed both jerks on my third set, really had to focus to make the weight move overhead. HPS was brutal. Runs done with turnaround @ 200m.
Been following the "being" training but felt ambitious today and tackled the "Will"
#80 KB
30' Box
Rest 4 Min
2:43
2:46
2:53
3:24
3:51
Completely fell apart on the HSPU for the last 2 rounds, broke them into singles. But still happy with times.
Part 2:
2:37
Cut down today's wod a lot as I usually follow a day behind and today is normally my rest day. Also going out of town on thursday to a place with no reasonable gym access, so I may do part 2 while I'm on vacation .
10 mins HSPU work then,
part 1
A. 123/123/123/123/128/133
B. 63 for all 3 rounds, unbroken
C. Skipped due to torn hands
Will: 3 of the 5 rounds done. Arms still smoked from the covp Will Lynne 2 days ago.
1:57 on metcon
Thanks for the comments on giving blood. Unit, I need more oxygen, not less! Was going to just work through it at a moderate pace but arms and lack of time were the limiting factor today. Groin isn't getting any better either. Joey, is anything working?
Being:
Part 1
A. 155,165, 175, 185, 195, 205
B. 95
C. UB (butterfly)
WILL
1- 2:46
2-2:43
3-3:05
4-3:27
5-4:26
MU UB on all except last set..2 misses.jumped into set up.
HSPU UB- small kips on last 2sets
70lb on all KB except 88lb on 3 rd set- ugly ROM
30" Box on all
DU UB on all
last 10 cal on row really sucked today. Tasted the Day off nutrition. 5-6 min rest on all. few distractions.
12 min rest about
then 2nd part:
2:19- one trip on DU. Much less pain than first part
Thanks for the company LIs.
Being:
Part 1
A. 175x2 sets, 185x4 sets - Looking back I should have stayed at 175 and dialed in form perfectly. Gonna start making more of an effort to realize more weight isn't always the goal.
B. 85, 95, 95 - Felt solid
C. Complete unbroken - Supinated, started COVP but broke down to regular kipping
Rest 3-4 hours
Part 2
1:09
1:11
1:12
1:11
1:12
Surprised I kept the pace with short rests and after Part 1. I've been using a measured out distance for 400m and have a feeling its about 20m short.
Oh yeah..Have to mention: My chest, lats and Biceps experiencing Major D.O.M.S from "Lynne" on Saturday. Muscle ups today made me feel like i was having Pec pains.
Being:
Part 1
A. 185/205/225/235/235/240f
B. 115
C. Unbroken
No part 2 today, I was going to do the half volume deal, but I really wanted to work on my o lifts
Being from 9/24
A. Did snatch work singles/pulls/SGDL
B. WTD PU 70,75,77 all sets 3
Du/burpee/wall ball: 5:40
Moving slow on the burpees
Will
Dealing with congestion and my 18 mo old waking me up 4x/night with his fever...no push - 90% today is usually 75-80
2:45 - ub
2:40 - ub
3:20 - mu 4-1; du very broken
3:09 - mu 4-1; hspu 4-1
3:27 - mu 3-1-1; row bad
Done with 88# kb as much as my chest would allow me to reach overhead and 32" box
+
2:04 - burpees and du were good, row hurt a lot
Looking forward to sleep and my body loosening up for tomorrow. On the good note, I FINALLY learned a good transition back down from the top of a MU and those went a lot better than Saturday.
Being
Only time for part 1
A. 75
B 45
C 3 sets
Will:
WU at globo: 5min elliptical, 2 rnds of 15 decline situps + 12 back ex., one set of shoulder raises and presses on machine. Still pretty sore and low on energy after the weekend.
mod's to make rounds longer:
MU with 20# vest, all unbroken
HSPU's head to floor on 4" high parallettes with 20# vest. Very broken, tough after those MU's
2 pood KB - felt fine
30" box - OK but slow
DU's - OK, tripped a couple times.
run 400m easy during rest time:
3:16
3:14
3:24
3:49
3:48
Final "sprint" 2:19
should have taken more rest before that last burpee sprint...
Was drenched in sweat after this workout!
@StacyJ - You did awesome this weekend tough girl! It was great meeting you.
i am not leaving the big dawgs, i just have a LOT to sort through the next couple months and will be very inconsistent, so i probably won't be posting. thanks a lot!!
First time back in the gym after 3 weeks off while I travelled through beautiful Germany. Didn't get any workouts done while I was away, but did a lot of walking!
Function
A. Wasn't ready to go after 1RM on the clean so built to a tough single. 115lbs
B. No tape measure but maybe 6 ft?
C. 5:27, used 10 lbs
Felt good to be back!
Will:
5 sets @ 90-95%
1:58
2:08
2:14
2:20
2:20
*32" BJ, 88# KB, Everything UB. Last two sets of MU's were really tough to stay unbroken. Row felt weak. Got really bad headaches again.
+
All out sprint
1:37
* Felt great. Lost a few seconds turning rower on.
+
10 min. Z1 jog. Wanted to try and clear head out.
Will
Modified to 3 MU/Kipping HSPU/53# kb/25.5" box
3:39
4:30
4:42
3:36
3:27
failed 1-2 mu in each of first 3 rounds, last 2 rounds i gave up on lockout/turnout and paced with singles. haven't put any time into maintaining mu and it shows.
+ 2:38
Being from Sept 21
6 rounds:
6 FS
20 COVP
200m run
2:19 (UB)
2:35 (10,5,5)
2:30 (10,10)
2:46 (10,5,5)
2:18 (10,10)
2:08 (10,10)
runs were approximate with a turnaround. measured post workout and it was 230m. Never really "felt" this one out. Gave it 100% on the last 2 sets but didn't feel it before then. Would like to have this one back on a better mental day.
Being
Did Part 2 First:
1.20, 1.21, 1.25. 1.30, 1.35 - kind of disappointed in the 15 sec difference.
Part 1.
A. 155, 175, 185, 195, 205, 215 x 1 (lost my balance on the jerk)
B. Used 95 # went UB
C. All Sets UB except for the last went 12/3 - grip started failing pretty badly
will
1:50/ 1:48/ 1:48/ 1:54/ 1:45
-mu felt fast and ez
-hspu done EROM 4"
-85lb db for swings
-30" box
1:59
- burpees fast, row ok... 23 DU, then took 4 misses to finally get last 2 DU... mental error more than anything i think... took them for granted and then got anxious about time and wasn't relaxed...
lars...
when giving blood, whole blood leaves you, about 1 Unit worth [300-350mL]. This is about 1/20 of an individuals blood volume [5-7L] depending on the size of the individual [~70-80ml/kg is the rough estimate of an individuals blood volume based on weight... this is probably more accurate when talking about the pediatric population, and is the basis of pediatric blood volume calculation when figuring out blood/fluid needs, balancing ins/outs, etc].
so.. after all that, lets say that Brent gave 300mL blood and his blood volume is 6L [1/20 of his blood volume]... how is that relevant?
Well, blood has a wide variety of components and complexity of uses in the human body... so I won't get into those details... but, let's look at how blood is involved in respiration... O2/CO2 exchange... it brings O2 to the tissues [from the lungs] and takes CO2 from the tissues to the lungs [in our workout model... tissue is muscle].
In order to calculate how much O2 is being delivered some really smart guys back in the day figured that out as the following:
DO2 = CO x [1.34 x Hb x SaO2 + 0.0031 x PaO2]
this may seem a little much... but let me define things a bit and hopefully break it down...
DO2 = delivery of O2... i know i don't have any units on the above... but the this is a volume of delivery of oxygen [since the right side of the equation includes cardiac output]
CO = cardiac output... this can also be broken down, or thought of as heart rate multiplied by the volume of each heart beat [stroke volume]
1.34 = this is a constant that is actually calculated from the amount of oxygen [in moles] each gram of Hb can hold
Hb = hemoglobin... molecule in the blood that is Fe [iron] based and can carry up to 4 oxygen molecules.
SaO2 = this is the oxygen saturation... how saturated the hemoglobin in your blood is... its the number that is recorded when your doctor or nurse puts a pulse oximiter on you and says [97 or 99, or 100% or whatever]... its a device that goes on your finger/toe/earlobe...
.0031 = another constant relating to the amount of dissolved oxygen in the blood.
PaO2 = this is basically how much O2 gas is dissolved in the liquid that is your blood, not bound to hemoglobin. It is dependent on atmospheric pressure of oxygen. This number is important and comes into play is some circumstances [hyperbaric oxygen therapy (part of the reason it works), high altitudes, etc].
Under normal circumstances hemoglobin [Hb] is ~15. After giving a unit of blood [~300mL], the 'rule of thumb' that you'd expect is for the hemoglobin to be affected by 1, i.e. 14 after donating 1 unit of blood.
so, now, looking at the equation and breaking it apart...
hemoglobin dependent portion [and filling in typical normal values]
1.34 x Hb x SaO2 [1.34 x 15 x 0.99 ~ 20]
this is typically the most important portion that affects Oxygen delivery under most circumstances
hemoglobin independent portion [and filling in typical normal values]
0.0031 x PaO2 [0.0031 x 100 ~ 0.31]
if you fill in typical numbers the hemoglobin dependent portion is 65 times as effective at carrying oxygen to tissues as what is dissolved in the blood and after 1 unit of blood loss is 60 times more 'dominant' than the portion that's dissolved in the blood.
one question is when does that portion that is hemoglobin independent become imperative and important in oxygen delivery... well, the reasons are many, and a few examples are: when someone has a low Hb for whatever reason [anemia is typically defined as Hb < 10], or a trauma patient who lost a lot of blood and is in shock with a hemoglobin of < 6, people with poor oxygen saturation for whatever reason [example: COPD], or when you want to change the atmospheric pressure of Oxygen [hyperbarics], which increases the fraction that the hemoglobin independent portion of the equation [0.0031 x PaO2] has on the delivery of oxygen to the system. Conversely, if the PaO2 is low [as it is at high altitude], the body senses this, and the system is affected just enough that when it occurs chronically [long term], the body is stimulated to produce blood, specifically in attempt to increase hemoglobin, in a process called erythropoiesis [means red blood cell generation] This is sensed by the kidneys and erythropoietin [epo] is produced and secreted which stimulates the bone marrow... etc. In the end, this affects the hemoglobin dependent portion of the equation [1.34 x Hb x SaO2] to the point that people that live at higher altitudes [say Tibet] are known to have Hb >18.
the body also senses acute blood loss in a variety of ways... and as long as an individual has enough fe to make the hemoglobin... erythropoiesis will be stimulated.
So can this system be stressed?
Well, i think that answer is yes, but how does cardiac output affect it?
remember how cardiac output is multiplied by both the hb dependent and independent portions, giving total oxygen delivery?... well when you stress the system, if you were to workout with a cardiac output of 18L/m [100mL/beat x 180 beats/min = 18 L/min of output], the delivery would be roughly 365 [18 x 20.31] normally. After a unit of blood donated this would be 340 [18 x 18.88] or about 93% of the oxygen at the above heart rate [assuming that blood volume is adequate replaced, as this will slightly affect heart rate... but not usually this amount in a healthy individual as the body has compensatory mechanisms in the vessels to account for small volume losses/gains].
But lets look at this the other way... he'd have to get his HR up to 193 beats per minute to deliver the same oxygen to his muscles as if he were pumping away at 180 beats per minute before the donation of the unit of blood...
So, if he is able to work hard enough that is heart rate is going 180bpm before and after the donation, he's working in a 7% oxygen debt, and his muscles are going to be affected. Roughly the same volume is going through his vasculature but now he's also going to have a difference in the removal of CO2, a mechanism performed by both hemoglobin and lactate, a topic i'll avoid delving into too deeply as i fear i've been rambling on enough already....
Also, as i stated, it's imperative to have the volume replace and drink adequately, because if you feel your going to pass out, the most likely cause would be a volume / vagal issue. The brain and cerebral circulation shouldn't be affected by this lower hemoglobin in a normal individual and has it's some special ways of dealing with CO2.
Anywho, working in this O2 debt and CO2 excess can be a unique training stressor [not that i recommend going and giving blood on a regular basis just for this stressor] that may potentially elicit or hormonal response not attained otherwise, perhaps 'recovering' from donating blood sooner.
This is something i've contemplated for some time, since back in med school and carefully eased by way into working out [harder each time] after giving blood. Although i definitely felt the effects on the system in post-donation workouts, they seemed to fare me well the the following weeks for getting back. I suppose that all this is food for though and just take caution and if you don't feel well or something isn't right, of course just back off... but, in my humble opinion, if done correctly, you can use the week after giving blood advantageously...
whew... sorry for the long ramblings y'all... lars... hope i answered some of your questions and at the same time raised a few more...
~gm2
WILL
1:51
1:49
1:48
1:44
1:45
*only took 3 min rest between sets, and went closer to 97%
+ 2:03
*the short rest and higher RPE definitely caught up to me, felt like garbage after this. Onward.
Used 30" box and 2 pd KB (heaviest we have). Everything was UB except for Part 2 ,broke the DUs twice! Disgraceful.
Being from Sept 21st
Scaled the COVP to sets of 10. Wanted to try for all sets UB.
FS all sets 150#. Keep this a little lighter as the focus for me was the pullups. Wanted to have a good pullup workout for mental confidence prior to the bash.
1. 1:51
2. 1:50
3. 1:51
4. 1:54
5. 2:00 (lost it on the run)
6. 1:50
This was with a walk to the pullup bar and a turnaround on the run.
ALL PULLUPS WERE UNBROKEN!!! This is huge for me!! Tonight I seemed to have "clicked" with my kip and grip. The sets of 10 were not a huge struggle. I know I have a ways to go to get to 20 but this has been a roadblock for me for a long time. My grip was not an issue tonight for the first time.
Super excited!
@unit:
I have noted times where working out after giving blood made me feel better a few days earlier than if I just layed off of any activity for a few days. I don't have a medical background, so my layman's reasoning was that the stress of exercise with lower blood volume caused my body to overcompensate and produce additional red blood cells...sort of like an insulin/blood sugar control issue.
have you ever heard of giving blood a certain amount of time before a competition to get some extra benefit? I've only read articles explaining the length of time to get back to normal levels, which I think was around 3 weeks or so?
Will
Got out of whack last week traveling missed t/w and only got part 1 of thurs done. I went to Coach B's crossfit oly cert this past weekend at Crossfit Atlanta, learned so much from him.
6:21
5:40
5:46
6:10
5:29
- rested 3 min between 1 - 3 and 4 min sets 4 -5
- 24" box, 55# KB, MOD MU
+
3:15
brian,
unfortunately around competition time, i don't think there will be benefit from baseline. In fact, some of the reasons i mention is why doping works [though not recommended and personally feel is quite the cheater's method]... either getting blood [bad idea] or epo [erythropoitin] shots to induce more Hb in the form of RBCs to be formed/produced.. thus having benefits of a peak without the nadir...
~gm2
Being:
A. 185 - for all, felt about right
B. 75,85,95 Likely could have done 95 for all
C. A mess, did chins UB,8/7,10/5,9/3/2 not great
Part 2 will have to wait for the weekend when I can do a double day ! Ah work always in the way.
Being
A:190, 190, 195, 195, 200, 200
B: 95, 105, 105
C: unbroken butterfly
3 min rest
3 x 400m @ 1:38, 1:31, 1:33
nice picture, love it
Lk
Holy crap unit... tell me you didn't type all that on your itsy bitsy little phone!
lol Brent!... I thought it might get ling so I actually made my way 2 a computer... ha!
~gm2
Will:
Part 1: around 2:30 every set, had to maneuver myself a few distances to get to different equipment. Everything unbroken and good pace. (Recovery breathing was very difficult in between sets so moved from 3:00 after the first two to 4:00, then 5:00)
Part 2: 1:50 with 25 wallballs instead of row. Nice little sprint
Being
Due to work did Part 2 first with Stephen@CSC (turnaround @200m):
1:27
1:23
1:23
1:21.9
1:22.8
Rest 20 mins
A. 185
B. 95
C. UB
Being part 2.
Did 4 x 400m
1:14
1:14
1:14
1:13
Unit,
I appreciate the in depth look and response to this particular subject. Much more of a reply then I was expecting. Quite interesting stuff really. I haven't donated blood in a couple of years and now I want to go give this a try and see how it feels, and how I respond to it. My initial thought was that it would be a bad idea, but I can see the relevance of what your saying.
Thanks again.
Being
Running a day behind and did part 1 this morning:
A. 105-105-110-110(1)-95-105 (All squat cleans except for first set)
B. All UB @ 53/58/53 (Applied the lesson from yesterday and used the thinner bar. Got through the 58# UB, but barely and there were a lot of ugly press outs so took it back down)
C. One set kipping, but since I've been trying to work on dead hang, did the rest strict w/ band, half pronated, half supinated grip. No sets UB, which I wasn't happy with, I was hoping to at least get 2 sets unbroken. Overall, felt lousy today. Absolutely no energy and felt very weak, especially on these and the C&J
Being
A. 175x2, 195x2, 205x2, 215x1, 215x2x2
B. 125#, 39s, 1:30, 1:40 (too heavy)
C. UB, UB, 10/3/2, 9/3/3
Part 2:
1:21x4 didn't get the fifth in
Will
About a year ago, I tore a muscle in my shoulder and has left me with a very long rehab program, that's about when I started to do CrossFit. I've come a long way in the past year, but muscle ups are one of those things I haven't been able to work on much b/c of the stress it puts on my shoulder. To modify, I put the rings at about chin height, do a ring row and turn out my hands, then pop up into a dip.
1 pd KB/ Kipping HSPU/24" box
1.3:51
2. 3:56
3. 4:09
4. 3:39
5. 3:58
I was super stoked to get my HSPUs unbroken for my first 3 rounds! And my double unders are coming along too, my last set was finally unbroken! That has NEVER happened before.
3:39 for burpees/du/rowing