Friday, November 26, 2010

Training: 11/27/2010

TRAINING:

"OPT 3"
completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

Total: (111+75+36)=222

rest exactly 15 min after last set of chin ups

For time:
25 burpees
Row 300 m
25 burpees
Row 300 m

Time:4:23

3 comments:

  1. what prompted the change to OPT from CFE? (I've been considering the same, but can't let go of running.) Notice anything changes in your performance (strength, bodyweight, endurance...)? Have you changed up your diet at all?

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  2. Evan,

    I have started training for the Crossfit games. However, I have concluded from my experience with CFE that if you want to complete endurance races and have a life, CFE is great. If you want elite performances you have to do what the pros do (that means run, bike, and swim with intensity and volume, not just long slow stuff). With that said, paleolithic diet is extremely helpful in endurance training.

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  3. good luck man. i've enjoyed following your blog and hope to see your name in the 2011 games.

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