Brian PCF's Blog

Wednesday 091118 OPT WOD

Did this with Jon, pretty crushed after Monday and Tuesday, so glad it was a strength day. Problem was this is my first time with the OPT tempo training with the slow negatives. We’ll see how sore I am in a day or so.

OPT WOD

day 1
A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
B1. dips @ 4010; 6-8 x 3; rest 75 sec
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
C2. toes to bar; 12 reps x 3; rest 60 sec

BP 185×8
S 135×7
BP 195×8
S 165×6
BP 195×7
S 165×6
BP 195×4
S 165×7

Dips 4
GHDR 12
Dips 5
GHDR15
Dips 5
GHDR 10

DB Ext 10
T2B (strict) 4
DB Ext 10
T2B (strict) 7
DB Ext 10
T2B (strict) 6

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November 20, 2009 - Posted by | Uncategorized

2 Comments »

  1. Not sure what all of this means, specifically “@50X1,” “@41X1,” “@2020,” “@3010.” I gather that it somehow prescribes the tempo, but I don’t know how.

    Comment by Chad | November 20, 2009

  2. Sorry, should have linked to opt faq:

    http://optfaq.blogspot.com/

    3. What the hell does 50X0 mean?
    It signifies a certain tempo. There are many examples like this – 21X0/1010/5010/etc. You simply have to take the exercise and correlate the timing (i.e. the numbers – 30X0) to it. For example, if a bench press or back squat is rx’d at 30X0, it means that from the top of the movement, you should take 3 seconds (1 one thousand, 2 one thousand, etc.) to reach the end point of the exercise (bar to chest in the bench press or full depth for the squat). So, the first number signifies the lowering portion of ANY exercise.
    The second number signifies if there is any PAUSE in the bottom position. Because this example says 0, it means that it is simply 3 seconds down, 0 pause, and then back up. If the tempo was 31X0, then you would have to pause for 1 second at the bottom of the movement. If it was 32X0, then you would have to pause for 2 seconds, and so on.
    The third number signifies the time in which to raise the load. When it says “X” as the third number, it means to accelerate the load as fast as possible – regardless of how fast the weight is actually moving, intention to accelerate is most important. If the number is 2020, as sometimes rx’d for GHD sit-ups or back extensions, then you have to take 2 seconds to lower fully, 0 pause in the full stretch position, then take 2 seconds to come back to the top (you are capable of going faster, but that is not what is being asked, so follow the numbers), with 0 sec rest before going into the next rep.
    There is also a case when you could be asked to do a 3010 tempo – on the bench press for example (because it is simple). When it says 3010, the third number is critical, because it means that for whatever the rep range is, you MUST take the rx’d time to raise the load, which would be 1 second in this example. This type of tempo does not allow for maximal efforts within sets, as you HAVE TO MAINTAIN a certain cadence for the reps.
    The last number, as you may have guessed, signifies any pause at the top of the movement. If it says 30X1 for a weighted chin-up (or pull-up, same thing), then you have to hold your chin over the bar for one second before lowering for 3 seconds to full arm extension.
    Also, you have to LEARN to read the number, then apply it to the given exercise. Chin-ups, for example, are a special case – there are other examples as well (i.e. deadlift). Chin-ups begin with the raising portion first, not like a back squat or bench press. So, if the tempo is 30X0, the first thing you look for is NOT the 3 second prescription, but the X, meaning that you begin with the third number for this exercise, not the first one.
    Why do we Rx tempos?
    We do it dependent on what the Coach wants the training response to be from the workout. It is done to control intensity, overload certain areas of a movement/body part, improve technique on movements, ease the load on the joints, variability, transfer to other parts of CrossFit (i.e. back squat – 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 – 2-3 reps x 5 sets…and side note, endurance on the squat at that tempo is one thing that WILL take the CF’er to another level as it carries over to so many things).

    Comment by Brian PCF | November 20, 2009


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