wod 8/9 - feb 18/09

OHS - 15, 15, 15, 15, 15

Take as much time as needed between sets.

Post loads to comments.


PTS said...


3 min rest btw sets. No rest during sets. this workout killed my shoulders. glad to work a weakness.

Rob Sifton said...

James where is this pic from? Looks kind of like the east?

Brent Maier said...

Geoff, I wish I could have blamed the sickness on my cheat day. We all caught a bug that attacked the digestive track. Those of you with kids know there is no escaping the bug once it gets brought home. Looking forward to eating today to start getting my energy level back up there for the wod.

James, do you think Greg is going to throw in KB snatches & cleans at the games? Are there plans on incorporate them into our training. Forearm pounding is a downside to bad technique and that could have an impact on future wod performance. Just a thought.

OPT said...

Rob, this pic is where it all started, on this exact spot i used to sweat, bleed and cry to the wee hours of the night playing street hockey against older and fitter kids...it taught me toughness, many a night i'd come in crying, or would not come in till the game was won...lots os great feelings with this photo...

Brent, you never know what might come up...should you practice them,,,sure...but maybe ponder this one...do you think someone like Brett Marshall would come in the low end if they through that in...i think not...multiple movements performed at high intensity breeds results in all movements (i.e. higher rep chin ups help Dead lifts, heavier DL's helpo ring dips...etc...so getting tougher and more skilled will help with your KB movements)...skill does help but work capacity is the key for TRUE overall fitness

Geoff Aucoin said...

James is that your place on the left there? I think I recognize a certain red Jeep...

Brent I was going to make a comment before I realized that James already answered you but my feelings are that something like the KB snatch, as fun as it is, might be a movement that the athletes themselves are more responsible for. I don't think they've come up in a WOD to date so I don't think they'd show up at the Games. KB swings, maybe...

And Brent what's a 'digestive track' anyways? Does the 'chew-chew' train ride on that one? HA! Just buggin' ya!

Ryan G. said...


- All sets no fractions, focused on form. Right shoulder painfull and not working quite right at the moment. May need to rest it for a couple days.

Rob Sifton said...


R/H hand hurting because I fell on the ice yesterday. But felt good on these lifts.

Rob Sifton said...


I saw the other day you said that you have a Spreadsheet for keeping track of WOD's etc for clients. What layout have you found works well? I have tried numerous but find that it still is not what I am looking for.

deejay said...

145/185(14)/190/195 as rx'd
went for BW @ 205lbs but only managed 7 reps, too tired.

Chad Action Brandt said...

Zero energy today. Felt like evey 8th-10th rep I had to fight like hell to finish 15. Hands are bugging me as well

Rob I also have tried many programs and have yet to find one I like, so as we speak I am developing a Client Tracker of my own to help this process. I will let you know when completed (3-4wks). For now I use Excel, it gets the job done. I have my clients color graded by experience, kind of like training age. In these colors I have different pages for W,G,M and combos of the above (eg. WG Couplet), in these pages I store their times and my notes. It works for now, but I have something better coming up. I will keep you posted.
What do you use?

bso said...

95(previous best)
115 (failed on 12)

Geoff Aucoin said...

Started at 95 and worked up to 125.

Failed on 12th rep of 135 (my goal weight) at set #5. I was rushing the reps at that point because my hands were sliding outward on that #&*$ing bar. As per usual, I did my best here at the hall and focused a lot of time on Kelly Starett PNF stretching and 'pre-hab.' Feels good after!

Steve said...


Sweeney said...


Felt like I had lots left in the tank, but I was running out of time.

Trevor Salmon said...

45/55/61/71 then had to pack it in as shoulders shut off which loaded the elbow too much...

Rob Sifton said...

Trevor you had to squeek an extra pound out ahead of me huh!!! Got to love competitive people.

Chad, I have tried lots of spreadsheets, I have resorted to just using a book and manually entering it. But it is ugly trying to find prev results.

Brent Maier said...


Totals: 42.5/45/50/60/70kg (154lbs)

I laid it on the line tonight. Arm collapsed after last rep of last round. I had nothing left in the tank.

Geoff, with you around here there is never a dull moment. My chew-chew train had derailed the last 36 hours. Both points well taken regarding kb exercises.

My wife bought me a water bottle that tracks how much you drink. It's pretty effective in showing you how much water you need to drink and how little you actually do.

Mack said...

Previous 1 RM was a wobbly nasty looking 135lbs.

65 / 85 / 105 / 135 / 150lbs

Tried 162 but was a little much for me. Got to 13 reps and then dropped it. Depth was not all the way there either, just not comfortable with it yet....

Rory Hanlin said...

Yesterday's WOD:

1. 39 reps
2. 30 reps
3. 31 reps

Total: 11500

rwcorson said...


Lauren said...

95 (12)

Todd Dyer said...

did this one today feb 19
1. 45 lbs.
2. 95 lbs.
3. 135 lbs.
4. 155 lbs. failed at 13 reps
5 155 lbs. completed 15 reps

Garage Crossfitter said...

135x21, got fired up on this set, went to failure. huge pr, previous pr was 135x12 i think. thanks opt

Garage Crossfitter said...

*all sets to a 12 inch bucket, touch and go.