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Old 07-30-2009, 07:41 PM   #271
Marcus Allen
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Re: 1000 CFT and 185#

awww DC, yer welcome anytime!

These past several WODs, OK really all the OPT stuff, has been the most challenging and rewarding workouts I've yet to do here in CF land. The man is an evil genius!
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Old 07-31-2009, 10:39 AM   #272
Marcus Allen
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Re: 1000 CFT and 185#

20 sec AMRAP touch and go Power Clean
Sprint Run 200 m @ 95%
rest 3 min
7 sets


choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position), when the 20 sec timer goes off, sprint run 200 m @ 95% effort
you choose the power clean weight for all 7 sets
ensure the sprint is powerful for entire 200m, focus on speed and form


total the reps lifted per round; add them all up x load used in kg x distance travelled in feet (measure distance of bar height when loaded with weight on ground to acromion @ shoulder joint in feet)
(i.e. 84 total lifts x 50kg x 5ft = 21,000 as score)
you cannot change weight once chosen for 1st round

so, I did 95# or 45kg
reps were 9,10,10,10,10,11,12 for 72
at 5 feet
score=16,200
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Old 08-03-2009, 08:52 AM   #273
Marcus Allen
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Re: 1000 CFT and 185#

garbage in, garbage out!

CFWUx3

14 rounds
3 push jerks from the ground(155# rxd I did 135#)
3 L pull ups

17:42

L pulls quickly disintegrated to tuck pulls, then kipping L pulls, then kipping tucks.

just couldn't get into a rythm.

have a great day!
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Old 08-04-2009, 08:31 AM   #274
Marcus Allen
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Re: 1000 CFT and 185#

somewhat better food yesterday.

light ROM warm up

A. Straight Leg DL 3020 4x 4-6 90s rest between sets
B. HSPU AMRAPx4 90s rest between sets
C. C2B Pull Up ladder 1-10-1 rest as needed to do all sets unbroken
D. DB Back Extensions 4020 4x 6-9 60s rest between sets
E. GHD Sit ups 3x25 60s rest between sets

I did...
A. 95#, 125, 145, 165
B. 4,4,3,3
C. all unbroken except first set of 8, I came off the bar at 6
D. 25#, 30,30,30
E. All unbroken

I tore the ever lovin' goodness out of my hands!

have a great day!
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Old 08-04-2009, 07:28 PM   #275
Dave Coughlin
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Re: 1000 CFT and 185#

Nice brutal OPT style today, Marcus. I was cringing reading it this morning. Big for you doing those GHDs unbroken; I might be able to do 25 unbroken GHDs myself, but it would take quite a while.
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Old 08-06-2009, 07:43 AM   #276
Marcus Allen
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Re: 1000 CFT and 185#

Hey thanks Dave. The OPT stuff is right on, although we skipped today's DU marathon for a MP torture session.

VERY light WU.

3x
500m row
21 burpees
400m run

21:16

suckfest!

hands still VERY shot from pull up ladder.
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Old 08-07-2009, 09:20 AM   #277
Marcus Allen
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Re: 1000 CFT and 185#

I think this qualifies as an OPT Chipper.

CFWUx2

a. Foward BB lunges 4-6/leg x4 90s rest between sets
b. Strict Ring Dips max repsx4 60s rest between sets
c. Pistols 8-12 full ROM assist as needed 45s rest between legs x3
d. Heavy Russian Step-Ups 12-15 per leg, 60s rest between legs x3
e. K2E 3x20 60s rest between sets

I did...

a. 85#x6, 105x6, 105x6, 125x6
b. blue band assisted 9,7,6,6
c. unbroken on a box, holding a ring for support, a2a.
d. 35# x12x3
e. 10-10, 7-7-6, 5-5-5-5

total time after WU was 40 minutes.
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Old 08-10-2009, 08:09 AM   #278
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Re: 1000 CFT and 185#

CFWUx3

3 sets:
12 touch and go heavy SDLHP
Row 2 minutes @ 80% effort
rest 2 min
5 min rest
3 sets:
12 heavy KBS
Run 2 minutes @ 80% effort
rest 2 min
5 min rest
3 rounds fast, not for time;
20 push ups
20 box jumps
20 sit ups

SDLHP at 105# all unbroken
rows all about 500m
KBS at 1.5pood probably should have gone to 2 pood
runs all 400m

have a great day!
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Old 08-11-2009, 09:49 AM   #279
Marcus Allen
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Re: 1000 CFT and 185#

CFWUx3

A1. high bar back squat @ 20X0; 1,1,1,1,1; 180 sec
A2. bench press @ 20X0; 1,1,1,1,1; 180 sec
rest 5 min after last set of bench press
B1. high bar back squat @ 20X0; 85% of the 1RM above amrap x 1 set; rest 180 sec
B2. bench press @ 20X0; 85% of the 1RM above amrap x 1 set
rest 5 min after bench press set
C1. amrap air squats in 20 sec; rest 10 sec
C2. amrap push ups in 20 sec; rest 10 sec
4 sets

1. post 1's and reps for bench and squat and total reps for tabata protocol
2. also post what your post wod fuel is and why you chose that

A1. 185, 205,235,255, 275
A2. 95, 135, 155, 175, 185
B1. 235x9
B2. 155x5

C1+C2= 128 reps

Post WOD fuel was 4 scrambled eggs, 1/2 avocado, 8oz coffee with milk.

Trying to avoid carbs post WOD, with decreased carbs over the day to drop weight.

Have a great day!
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Old 08-11-2009, 02:27 PM   #280
Murray Birch
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Re: 1000 CFT and 185#

Hey Marcus. Where do you find the explanations for OPT's wods. What does 20x0 mean?
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