OPT BIG DAWG SERIES WOD 1 OHS 15 reps at 115lbs from pat skinner on Vimeo.
The OPT Big Dawg Series 3rd and final competition was Saturday. This was the first of 3 workouts. The workout was a 15 rep max in the Overhead Squat. I completed 115lbs. The above is the video of that.
This was today's WOD on OPT's blog.
"unbroken"
20 unbroken chin-ups
500m row
20 unbroken chin-ups
500m row
20 unbroken chin-ups
I finished in 5:56. Quite simply this is a WOD I never could have completed before starting OPT Crossfit programming. Now I do it in under 6 mins. It's a testament to Crossfit and to OPT.
"unbroken" jan-14-2010 from pat skinner on Vimeo.
This is a "named" workout in the Crossfit community. It is called Fran. It is one of the most physically and mentally taxing workouts in Crossfit. It is also probably the most popular. A thruster is a front squat into a press in one motion. My time was 5:41. The top dogs in Crossfit complete this version of Fran in the area of 3 mins, sometimes even faster. I did this same workout in July 2008 in 6:49. So while my time isn't competitive with best in the sport of Crossfit, I had a nice improvement and hope to see moe improvement the next time I do it.
the workout is
21 thrusters 95lbs
21 chest to bar chin-ups
15 thrusters 95lbs
15 chest to bar chin-ups
9 thrusters 95lbs
9 chest to bar chin -ups
The beautiful part about Crossfit is that it is scalable to all levels of fitness. Anyone can do this workout it would just be a slightly modified version. For example a lighter weight can used on the thrusters and regular chin to bar chin-ups can be used. If one is not able to do chin-ups, bar rows or ring rows can be used.
