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Old 10-23-2011, 03:26 PM   #21
Kyle Powidzki
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Location: Naples  FL
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Re: OPT: Function

Iron Curtain 2011

This weekend was fantastic, finally being able be in a multi day competition. I had some trouble the first day getting in the groove of things. The competition atmosphere was much different than what I'm used to. Everything was very fast paced and having such great competition alongside of me was all a little overwhelming at first. The first day of events was extremely difficult for me, not because the event was hard, but I was still trying to figure out how to get a good warm up in, stretch, and get in the right mind set to put up good results. After struggling through the first two events I came back feeling much better for the next two events on the second day. I knew the format better and felt confident about the workouts. Although I was still getting used to the big competition format I just concentrated on myself and tried to tune everything else out and complete these workouts the way I felt I should.

Friday, December 21st


Event 1
How many rounds can you do in 7 mins of:
3 Shoulder To Overhead
7 Burpees (jump over bar)
21 Double Unders


- Results
4 rounds + 15 double unders (115 pounds for shoulder to overhead) Rx'd weight=155/95


Event 2
Max Squat Clean (time frame about 10-15 min)


Results
135 (should have been much higher but large jumps in weight were added in my group, form was also off a little)


Saturday, December 22nd


Event 3
How high up the ladder can you go in 5 mins of:
1 HSPU (Men - regular, Ladies - ABMAT; kipping allowed for both, max width = 48 inches)
1 Deadlift (225/135)
2 HSPU's
2 Deadlifts
3 HSPU's
3 Deadlifts
4 HSPU's...


Results (Done Rx'd)
8 Deadlifts + 1 HSPU


Event 4
10 Snatches (115/65 for Open; 155/93 for RTG)
20 Front Squats (same bar)
30 Pull-ups (CTB for RTG)
40 Wall Ball (20/14 to 10' for all)
50 Push-ups
60 Sit-ups (no Abmat, no anchor, kipping allowed
70 Sumo Deadlift High Pulls (with 55/35 lbs Kettlebell; no KB dropping allowed)
80 feet Overhead Walking Lunges (45/25 lbs plate)
900 m Run to finish!


Results
26:30 (95 pound snatch & front squat)
- need work on snatch technique



Had an awesome experience at Iron Curtain this past weekend. It was a huge learning experience. A lot of technique flaws were found, especially when it comes to getting the work done quickly in an AMRAP workout. Noticed that my transfer to the wall for handstands is not as smooth as I'd like, also need to work on depth for handstand push ups and wallballs. Form for squat cleans, and snatches. After this experience I feel I need to hold myself to a higher standard as far as always doing lifts and movements at the standard and not settling for anything less than that. I'm sure weight might have to be brought down for certain lifts as to maintain the standard but I don't see that as being a problem. Excited to get back to Redline this week and continue to improve....
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Old 10-25-2011, 05:59 PM   #22
Kyle Powidzki
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Re: OPT: Function

Clean & Run
Warm Up
Practice "pose" running w/jump rope 50m
10 wrist stretch
10 wrist rotations
10 arm rotations
10 pvc shoulder dislocates
10 pvc power cleans
10 pvc clean and jerks
10 wall squats
10 kbs
10 jump squat
+
2 min jump rope

Training

5 sets:
2 tough Power Clean
strip some weight per side as only rest
2 tough Power Clean
strip some more weight per side as only rest
2 tough Power Clean
Run 400 m @ 95%
rest walk 5 min b/t sets
(Return to the same starting load on each of the 5 sets and drop the same weight each time through.)

Results
Power Clean Weights: 135, 125, 115
400m Run Times (seconds): 75, 75, 77, 74, 74
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Old 10-27-2011, 07:13 PM   #23
Kyle Powidzki
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Re: OPT: Function

Warm Up
2 min Jump Rope
10 wrist stretch
10 wrist rotations
10 shoulder rotations
10 shoulder dislocates
12 pvc overhead squats
10 power snatch/OH squat
10 kbs
10 wide arm push up
10 single arm kbs
10 lateral from jumps
10 kb sdhp

Training: (Being)
3 Rounds For Time
25 KBS
25 Burpees

Results:
8:50 w/53
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Old 10-28-2011, 07:47 AM   #24
Kyle Powidzki
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Re: OPT: Function

Training

A1. Front Squat @ 30X0; 4-5 x 4; rest 20 sec
A2. Pronated Weighted Chin Ups (or negatives) @ 21X0; 2-3 x 4; rest 3 minutes *.
* Accumulate 1 minute in FLR during each rest period.

Results
A1:
Set 1-4 : 135# x 4 reps
A2:
Set 1-4: 53# pound weighted chin x 3 reps
+
FLR: each set done unbroken

Felt very good about how this workout went. Squat weight has been up lately and feeling good about squat depth, although it still needs to be worked on. Probably could have added 10 or 15 pounds more for the pull ups but had to work for the third rep each set so not too concerned about it.
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Old 10-31-2011, 05:33 PM   #25
Kyle Powidzki
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Re: OPT: Function

0830 class

Training

3 sets:
10 back squat constant motion tough (your chose the load. make it tough but keep moving)
AMRAP COVP chin ups
Row 600 m @ 90%
rest walk 5 min b/t sets

Results
Back Squat: 145#x10 for all sets
Chin Ups: 28,22,18
Row: 2:26, 2:22, 176m rowed and felt sick lol

1830

30 Muscle Ups For Time: 15:20
- This was my first attempt at completing 30 muscle ups. I wasn't even sure I'd be able to do 30 in one sitting, so with that said I'm completely fine with my time. Had some trouble stringing multiple reps together today...."could have been a little fatigued from earlier today" All in all, very happy about completing it and now have a time to go off of for next time.
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Old 11-01-2011, 09:43 PM   #26
Kyle Powidzki
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Re: OPT: Function

Warm Up
Row 250m
+
10 jump squats
10 Good Mornings (bar)
10 Pull Ups
(x3)

Training

A. clean grip RDL @ 2020; 15,12,9; rest 2 min. See Romanian Dead Lift (RDL) videos at bottom.
B. KBS Russian x 25 unbroken; rest 90 sec x 3
C. Push Ups @ 2222; amrap (-1) x 3; rest 2 min
D. Double Unders - 30 unbroken x 6 for time; must stop after each 30 reps. 90 singles for some of you.

Results
A. 115, 135, 145
B. 53# Unbroken sets
C. 18, 12, 10
D. 5:50
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Old 11-04-2011, 06:16 PM   #27
Kyle Powidzki
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Re: OPT: Function

Training

A. Standing Press - build to a 1RM - record weight in lbs
B. Weighted Chin Up - build to a 1RM - record weight of BWT + weight added as score in lbs
(record score as press weight divided by total chin up load + BWT - i.e. 165# press/185# BWT + 30# db = 165/215 = 76.7%)
C. 500m Row Time Trial

Results
A: 115 (need to work on this)
B: 70 (pronated)
C: 1:37
Score: 115/210= 55% ( BWT= 140)
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Old 11-11-2011, 05:43 PM   #28
Kyle Powidzki
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Re: OPT: Function

Warm Up
10 push ups
10 SDHP w/kb
10 pvc good mornings
10 OHS w/pvc
(x2)

Training

30 sec @ max effort
Rest 4 min off rower x 8
(record meters per set, try to achieve slightly more meters per set)

Results
Set 1: 157m
Set 2: 162m
Set 3: 164m
Set 4: 161m
Set 5: 166m
Set 6: 159m
Set 7: 157m
Set 8: 158m
Average: 160.5m

Felt real good about this one. Usually get some bad lactic acid build up during row sprints but kept it to a minimum today. Only thing that started to hurt were my calves, but at least it wasn't the quads. Wish I could have kept it in the 160's but for a 30 second sprint it really comes down to form and I think I could make some small changes to get those numbers up...yet another thing to work on. Excited for the OPT series to kick off tomorrow morning at Redline. Good night of rest, plenty of water, and quality food on the list for tonight and tomorrow.
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Old 11-18-2011, 09:29 PM   #29
Kyle Powidzki
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Re: OPT: Function

Nov 10th
Training (Function)
5 sets @ 100%:
1 squat clean
5 tough continuous thrusters
15 chin ups AFAP
rest 5 min b/t sets
(add load to clean/thruster per set)


Results
Squat Clean/Thruster load: 85, 95, 100, 105, 115
Pull ups: Ring Pull Ups (torn hand, didn't want to make it worse by doing them on the bar)


- After the last last workout, and feeling pretty terrible about how it went, wanted to come in strong for this one. With that said, felt real good about today. Would have liked to have used a little more weight for the squat clean, however it felt good to get a some work with it since we haven't done squat cleans a whole lot. Felt decent about the thrusters, need to work on staying a little tighter as to not lose control of the bar on the way down to the front squat. As for the pull ups, expected them to be easier on the rings, however that was not the case. did them unbroken but it was still challenging.

Nov 14th
Warm Up
shoulder rotations
pvc shoulder dislocates
+
10 pvc thrusters
10 second handstand hold
5 fast high jumps (knees to chest)
10 pull ups
(x2)

TrainingFunction)

A. back squat - 2,2,2; rest 5 min
B. 10 chin ups COVP afap; rest 1 min x 3
C. standing triple jump (STJ) - jump; walk back x 3; rest 2 min x 3

Results
A. 185x2, 195x2, 205x2
B. Completed
C. ft 21.5

Nov 17th
Training

Lunge with something heavy on your shoulder/back for 20 steps
(focus on pushing through the heel and remianing tall)
rest as needed
AMRAP Wide Grip Strict Chin Ups
rest as needed
15 toes through rings - focus on abs, not hips
rest as needed - 5 sets
+
KB Snatch practice - 7 min

Results
Lunge:
Set 1: 95 pound bar
Set 2-5: 75 pound bag
Pull Ups: 15,8,10,10,10

Nov 18th

Warm Up
100 singles
10 kb SDHP
10 kb swings
10 squats
10 push ups
3/3 TGU
(x2)
+
3-5 min row warm up

Training

500 meter row Time Trail. (compare to your last)
Rest 20+ minutes, then…
1 Round at 97%…
Run 400 meters
21 KBS
12 Pull Ups


Results
-500m Row (TT): 1:37 compared to (Nov. 4th - 1:37)
- 1 round of Helen: 2:30
Total Time: 3:07
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Old 11-30-2011, 10:28 AM   #30
Kyle Powidzki
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Re: OPT: Function

Nov 21
Warm Up
shoulder rotations 60 sec/arm
Samson stretch
+
med ball toss- 10
superman-15 reps
(x2)

Training

A. back squat - 5,5,5; rest 4 min (go up in weight if successful with previous set)
B. BB forward lunges - 4-5/leg x 3; rest 2 min
C. ring push ups @ 2222; amrap (-2) x 3; rest 2 min (sub regular push ups if needed)

Results
A.
set 1: 155x5
set 2: 175x5
set 3: 195x3(failed 4th rep)
- 185x2
B.
set 1: 85x10
set 2: 95x10
set 3: 115x10

C.
set 1: 12
set 2: 8
set 3: 6

Nov 28

OPT: Function
Warm Up
arm circles
+
plank K2E - 20
air squat- 10
twisted push up- 10
superman - 10
(x3)

Training



A. chin ups weighted mixed grip @ 21X0; 2-3 x 4; rest 2 min
+
1-15 KBS breathing ladder - 2/1.5 pd
(1 swing, 1 breath, 2 swings, 2 breaths…)
In a breathing ladder, you will complete one KBS, return the weight to the floor and take one breath, complete two KBS, return the weight to the floor and take two breaths and so on up to fifteen. Once you take the appropriate number of breaths you must begin your swings. DO NOT HOLD YOUR BREATH DURING THE KBS.

Results
A. 53KB, 3,2,3,2
B. Completed with 53kb

Nov 29

OPT: Function
Warm Up
pvc shoulder dislocates
250m Row
+
10 med ball cleans
10 walking lunges
10 pvc front squats
(x3)

Training
3 sets @ 95%

1 power clean
8 front squats
600m row

Results
power clean/front squat:
set 1: 115
set 2: 135
set 3: 135

Row:
set 1: 2:12
set 2: 2:16
set 3: 2:20

Felt good about this one. Was unsure of a safe front squat weight, and found out I started a little light. As far as row times, I feel good about it. I don't see an 8 second spread as being too bad, although it would have been nice if the second set were closer if not faster than the first. All in all happy with how it went down. Felt good with the front squats at 135 which I'm happy about. As of Thursday I'll be moving onto some individualized programming from Anthony. Very excited about it. My major concern is strength, so hoping we can fix that after a few months of some individualized work. I love the function workouts from OPT and feel I've been doing well with them. I'd like to simply start doing the being workouts, however I feel it would be smarter to work on some strength biased programming for awhile before jumping into the being workouts. I'm Also hoping to get some skill work done too. We'll see how it goes.....
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