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Lifting Ourselves and One Another

Thursday, May 22, 2008

OPT Challenge 2008



135 pound Clean and Jerk, 30 reps

Coach’s notes:  Gals use 95lbs.  Post time to complete to comments.

Compare to Tuesday, February 12, 2008

Comments: 15

Scaled to 117lb. Still took me 10:04. (bwt=156)

I’d gone a while since having to scale, but 135lb of Grace is still too much for me. Especially having to ‘gently deposit’ the bar back on the floor after each rep in my regular gym. Goal: Grace with Rx’d weight in 2008!

Post: 6 bar muscle-ups + handstand practice.


Scaled 70#’s


weight about right for skill, will try 80# next time

Just wondering how many of the OPT crew are heading to Cali for the Games in July.

Hoping to get a list available to get car sharing etc setup ahead of time.

Email me at RSIFTON@hotmail.com if you are interested in being on a list to keep in touch.


mixed bag today
Part 1 – 7 x 3 min rounds of heavy bag work with 60 seconds rest btw rounds
Part 2 – tabata mash of push ups/anchored abmat sit ups/squats total = 395
Part 3 – running clock chin ups 13 rounds – the time away from chin ups plus the stuff from part 1 and 2 took it’s toll as I have been around 17 or 18 in the past.

added wrong – total reps for tabata mash = 383

Bact ext.
wall ball, 20 lb
box jumps – 24″
If anyone wants an interesting workout some day try this one.

As Rx’d 18:40. Could’ve scaled for a faster time.

Here’s a question for anyone to answer. Is it better to scale a workout for a faster time or to do a WOD as Rx’d with a slower time?

As Rx’d

Neil 108lbs – 7:57
Judy 47 lbs – 7:26
Congratulations Mack on being No. 1

Good work Mack!
Gregg, it would depend on what you are weak at. For example if you find that the metcon style workouts you can normally get through but feel your strength is lacking then I’d suggest doing what you did today. Our general rule is that if you can do the weight at least 5 reps then that is the load you should use. This one I say you are better off doing it like you did. As rx’d is always the goal and the times will start to drop but if you always scale the load to get a faster time you won’t get any stronger. However, if you suck at the metcons then it might be okay to scale the load and work on strength training other times. I hope this makes sense.

Subbed – ~25# (I think) clean & push press X 60 in ~ 10 minutes.
Great job Mack – wonder how many people read that post and thought you missed typing in a number! And to everyone else in the class – great job, actually fun!

GMAN, Don did the same workout as you with the benefit of me coaching and pushing to complete it in 22:45.

outdoor class in the rain…lots of…pain…great job Mack that is a great time…..

Great job Mack!

Still icing the knee, I’ll be back soon!

Thanks for clearing that up Intent. Makes sense. All my Rx’d WOD times are improving so I guess I’m on the right track. I just wanted to finish Grace as Rx’d. Great workout!

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