Five Alive

my friends are coming to Calgary in October...SOLD OUT...

in the order you choose...all wod's must be completed by Thursday PM

workout 1
for time;
100 reps - SA alternating DB squat snatch - 40# DB

workout 2
3 rounds for time;
Row 350 m
21 SDLHP - 95#
30 chin ups

workout 3
Run 1K four times for total working time
no more than 20 minutes rest b/t sets, no less than 5 minutes

workout 4
10 rounds for time;
5 chin ups
10 push ups
15 squats

workout 5
for time;
50 double unders
25 knees to elbows
30 box jumps - 20"
35 KBS - 1.5 pd
25 push up burpees
50 double unders

post times of workouts, order and total time to comments
winner of total time of 5 workouts receives a free 45 minute biosignature modulation consultation including lifestyle, nutrition and supplementation

119 comments:

Geoff Aucoin said...

Gooney goo-goo!!!

deejay said...

this will be fun.......

Rob Sifton said...

why do I have to be on a strength phase now? Bummer, would love the 45min.

Oh well, go hard everyone, the opportunity to learn is amazing!

Brent Maier said...

Woo Hoo, this is going to be a fun cycle!

Garage Crossfitter said...

5am
mini cindy- 6:20

can a big dawg explain: SA alternating DB squat snatch.
-alternate hands with 40# db doing DB squat snatches? whooof

David X said...

6am
workout 1
100 reps - SA alternating DB squat snatch - 40# DB
11:02. I just saw that this wasnt for time.

I chose this one first due to the great weakness that 1 arm snatches has caused me in the past. Again, another testament to this programming I flew through these reps with full ROM and power in the snatch. AWESOME!

PTS said...

Gonna miss this cycle and I hate missing a competition stlye cycle.

Will be getting plenty of running on thurs and fri so did some other stuff today, back on it sat or sun.

press 5x95,5x115,4x135, 5x125, 5x132

weighted chins 3x35,3x50,3x62.5, 3x65,3x65

Gord said...

did wod 2

13:42

Watched Mack to Isabel during my warm up....a very impressive 3:11

Gord said...

yes Garage crossfitter (Josh..I believe) you are correct on your SA alt DB squat snatch

Jefff said...

WOD #2 - 18:45

OPT said...

workout 4
4:57

workout 1 is for time
you CANNOT split catch it, you have to squat catch it as it says

CDunkin said...

Wod 4: 7:47
10min rest
wod 1: 9:50

Did mainsite thruster/du wod yesterday w/ 85lbs and I felt it on the first round of 15 squats. Rest day tomorrow and I'll make an attempt at the three on Thursday.

TMar said...

WOD #5 - 5:31

Sweeney said...

WOD 1: 50/50 SA Sasquatches

10:17*

*I have to DQ myself as many of the sasquatches were not full depth. I'm guarding an annoying quad strain.

WOD's 2-5 should be OK though, so I'll try to fit those in between packing, moving and a little bit or work.

Ali said...

Figured it was about time I joined it. If I want to roll with the Big Dawgs I gotta train like 'em!
What a way to start..... :o)

WOD #1
8:52 scaled to 25lb...should have just used 30lb

Brent Maier said...

WOD 1: 10:09 (Day 1)

A new direction in my training is to retrain my body to adjust the intensity of a WOD by how my body feels as opposed to how much time has elapsed on the clock. The time on the clock is out of sight out of mind during my workouts now. I think it will push me into new ground mentally. We'll see how it goes.

WOD 1 Notes: Considering I'm still walking around like I have a corncob up my butt from the 50 GH Raises, I felt I needed to knock this one out first. I was hoping for less than 10 minutes but I'm pleased with the time.

Chad Action Brandt said...

WOD #5
TIME = 5:39

Garage Crossfitter said...

wod 1 = 9:17

the DB squat snatch is my weakest movement, tight shoulders and lats make the catch very hard for me. I warmed up for 45 min to get my t-spine and shoulders-lats stretched out. I also focused on moving very fast through the middle and catching DB with a straight arm. Overall happy with improvement but this movement needs much practice. all catches below parallel. cardio not an issue at all.

rwcorson said...

did 21-135# thruster
800m row (5.5)
50 hspu
800m row
21-135# thruster
28:40 the thrusters & hspu were slow & mostly singles in the end

rwcorson said...

welcome ALI

jack said...

wod #3
3:27 rest 6:30
3:28 rest 10:50
3:32 rest 15:01
3:26

Sweeney said...

WOD 4:

6:45

Over 1 minute slower than my PB????

Welcome Ali!!! Nice work!

Michael FitzGerald said...

WOD 2 - 12:11.
I was barely bending my arms on the last two rows. Needed to save'em.

Laura said...

workout #1: 10:45 with 25lbs. Left side probably 3x slower than the right.

Another exercise to show me who is NOT boss!

PS Sweeney, make sure you log off--you owe me.

Jefff said...

1. WOD #2 - 18:45
2. WOD #5 - 8:30

David X said...

WOD #5 10:22

Practiced DUs for 15 minutes prior and seemed to find my stxking point with this movement. I wasn't cranking my wrist fast enough and I was rotating the elbow too much.

Rory Hanlin said...

WOD 1: 8:53

WOD 2: 13:30

Chins were sucking during the third round of WOD 2.
My good friend intensity is back. I took myself close to where I was at during the Midwest Quals. Competition does that to me.

On a nutrition note, I got a hold of clean goats milk and am working on subbing it for organic whole milk, which is what I am drinking now.

Garage Crossfitter said...

Rory- How's goat milk taste compared to regular milk? I have access to raw goats milk also and i want to make the switch from organic whole milk. thks man

Brittany said...

WOD 1- 7:15 25lbs

Evan said...

Would love to be able to compete, but heading to SK to compete in the SaskPower Powerlineman Rodeo, so won't be able to complete all the WODs. Will as many as I can to see how far behind everyone I am! Have fun everyone, the WODS look sweet

TMar said...

WOD #5 - 5:31
WOD #2 - 12:58

Brent Maier said...

WOD 1: 10:09 (Day 1)
WOD 5: 7:41 (Day 1)

WOD 5 Notes: First round of DU's were unbroken. Everything else was as a pressing pace. The last set of DU's were difficult to string together.

deejay said...

Day 1:
6:00am - Workout 1
time = 6:21 - strong movement for me

6:30pm - Workout 5
time = 5:12 - everything but burpess unbroken (15-5-5 w/ short breaks). The burpees were painful...

Gman said...

wod # 2

14;40

Chad Action Brandt said...

WOD#4
TIME = 5:47

jack said...

Workout #4
5:27

Ali Jansen said...

WOD #4
12:58.....pushups were my limiting factor BIG time.
Hands are torn up....trying to find a way to wash my hair without using my hands......any suggestions ;o)

sHELLy said...
This comment has been removed by the author.
sHELLy said...

This looks like fun!

Workout 3:
16:29
outside on bike path

Workout 5:
8:58 w/1PD KB
K2E were slow

Lauren said...

6:30 am - WOD #5 7:45 subbed 40# db

5:00 pm- WOD #1 w/30# 9:37- sore shoulder was noticeably weaker then the other.

Brett Marshall said...

11:00am - WOD 5 - 4:46
7:30pm - WOD 2 - 11:56

Hixy said...

WOD 1 - 10:09.

I'm 1 day behind due to time difference (living in Denmark). I'll post results late friday here, which means friday morning for you guys.

David X said...

wod# 4

8:17

This was a way more taxing than I thought it would be.

Michael FitzGerald said...

WOD 4 - 6:00 @ CF PEI. Nothing broken. Thought it would have been a little faster.

OPT said...

wod 5:
5:07

Brittany said...

WOD 5- 7:01 rx'd 1.5 pood

Gord said...

WOD 1

10:57

Right side was awful. Left side felt great. It was the opposite side last time. This really demonstrated some flexibility issues.

deejay said...

Day 2:
6:00am - workout 2
time = 15:25 - my pullups feel like garbage lately... lacked the intensity this morning. Back at it tomorrow morning and tomorrow night for the last 2.

Jefff said...

1. WOD #2 - 18:45 (Tuesday AM)
2. WOD #5 - 8:30 (Tuesday PM)
3. WOD #4 - 6:51 (Wednesday AM)

unit said...

wod 4 last pm:

4:57

~gm2

Geoff Aucoin said...

I went back to January and did the 'Chloe' WOD (10 doubles/290lb deads) in 5:38. Wayyyyy faster than I did last time, which was at the hall so I can hardly compare, but I think sub-5 is doable. Deadlifts weren't too bad this time, although that is a tough weight for me, but the doubles tanked. Either the deads killed my ability to rip out 30 doubles or it was the empty stomach. I play with that from time-to-time, and the general consensus is that it ain't the best but sometimes I don't have the option to eat first.

Lauren said...

WOD #4 11:18
push-ups slowed me down.

Hixy said...

WOD 5 12:20. Not quite satisfied. I learned the following:

1. Refine technique in DU's before starting. 1st set was horribly broken, last 50's were unbroken and I flew right through them.

2. First time with a 1½ pd KB (I bought one some time ago, remember). Hard at first, but then I got the hang of it in the 20's and went from 22 to 35 unbroken. Happy with that.

jack said...

Wod 3 13:52 Tues afternoon
Wod 4 5:27 Tues pm
Wod 1 7:17 Wed am

TMar said...

WOD #5 - 5:31
WOD #2 - 12:58
WOD #1 - 9:02

Lisa M said...

Been following OPT blog WOD's for a while but been too scared to post but here goes nothing -

WOD 5 - 7:37
Rest about 10 min
WOD 1 - 11:43 not very good at this movement at all couldn't get into full squat so more like power snatch with squat at end (yuck) scaled to 30#

Michael FitzGerald said...

WOD 3
3:19 - 6 min rest
3:20 - 8 min rest
3:18 - 10 min rest
3:14

Felt really, really good. LARGELY due to the altitude difference between the mountain that OPT rests on, and where my sister lives in PEI. Other beneficial factors were definitely the amount of rest (both mind and body) and recovery time I have had, despite the poor sleep habits I have had, I still feel great. Goes to show how integral relaxation/peace is to elite performance. The smell of cow shit over the entire 1k also may have sped up my running today. On a side note, I have been pounding the org heavy whipped cream into me lately, with berries...yummy! And, not getting the mucous build-up like when I have Muscle Milk, Yogurt, or 3.5% Milk. Good times...back to Cal town tonight, for the last stretch of training before the Games.
Keep it up big dawgs!
Also, good times Lisa M, nothing to be afraid of with performances like that.

Michael FitzGerald said...

WOD 3 total = 13:11

OPT said...

workout 2:
11:19

Chad Action Brandt said...

WOD #2
TIME = 14:10

Jefff said...

1. WOD #2 - 18:45 (Tuesday AM)
2. WOD #5 - 8:30 (Tuesday PM)
3. WOD #4 - 6:51 (Wednesday AM)

4. WOD #3 - 13:50 (Wednesday Lunch)
Run Times - 3:27/3:26/3:32/3:25
Rest Times (1k walk back to start line)- 14:28/14:30/15:45

Garage Crossfitter said...

wod 2= 13:02
-arms where shot by start of 2nd rd
-rowing was funny slow
-breathing was under control entire workout until last set of pullups

Jefff said...

Oh,one more thing.

WOD #3 sucks

sHELLy said...

Workout 4:
10:03

Rory Hanlin said...

WOD 3

3:41
3:31
3:47
3:42

Disappointed with these times. They should have been ten seconds faster.

total: 14:41

Ali Jansen said...

Any suggestions for an adequate sub for the 30 chins in WOD #2? My hands are a mess and there's no way I'm kipping. I was thinking of doing L pullups but wonder how many would be comparable?

Anyone??

Thanks!

rwcorson said...

If you can do L pull ups, then do strict pull ups & if your hands can't handle that, do band assisted or jumping pull ups.

rwcorson said...

The last comment was for Ali.

Garage Crossfitter said...

Thought i would share this...he is michael phelps swim coach...
http://www.youtube.com/watch?v=lFbOKJEIJ00&feature=channel_page

Ali Jansen said...

Thanks Rob!

Brent Maier said...

WOD 1: 10:09 (day 1)
WOD 4: 6:09 (day 2)
WOD 5: 7:41 (day 1)

WOD 4 Notes: I think my last time on this a few months ago was 5:59. Pushups get me every time. First 4 sets of ten were unbroken. Everything else was unbroken.

deejay said...
This comment has been removed by the author.
Chad Action Brandt said...

WOD #1
TIME = 9:34
All I kept saying in my head was, I want to be like DJ :-)

unit said...

Wod 2
~ 11:35

8min rest

Wod 5
~ 5:57

~ gm2

Ali Jansen said...

WOD #3 WED am
4:07 / 4:09 / 4:06 / 4:08
Total: 16:30
Pleased with these times as I always seem to go out too hard early and then die out FAST!

WOD #5 WED pm
9:04
All exercises unbroken until I got to the Burpees. That last set of DUs were BRUTAL!

jack said...

Wed pm
WOD #5
5:40

sHELLy said...

workout 2:
20:48
w/75lbs
chin-ups ate most of the time

Brett Marshall said...

11:30am - WOD 1 - 5:24
9:30pm - WOD 4 - 4:53

TMar said...

WOD #1 - 9:02
WOD#2 - 12:58

WOD #4 - 7:20 - slow push ups
WOD #5 - 5:31

deejay said...

Found time to squeeze in a W/O tonight... will finally get to sleep in a little...

workout 4
time = 7:19 - feel like this was a good time for me...

Summary:
workout 1 - 6:21
workout 2 - 15:25
workout 4 - 7:19
workout 5 - 5:12

Garage Crossfitter said...

wod 5 @5am- 5:58
burpees painfully slow, mentally weak.
1 more to go...

Garage Crossfitter said...

PTS- I am friends with the director of empire states games and he has a gym in Elmira which is pretty close to you...i spoke with him last night....he said u r welcome down their anytime...he is a very good oly coach....his email is jpcrete@yahoo.com

Lauren said...

WOD 3 done wed night at glenmore track

3:41/3:48/3:51/3:52

total 15:12

Gord said...

WOD 5

7:15

K to E so slow... hurt time

Gord said...

WELCOME ABOARD Lisa and Ali

Gman said...

wod 4
7;35

OPT said...

workout 1:
5:52

Hixy said...

wod 4: 8:22. Push-ups were the hard part. Flew through pull-ups and squats. No probs with the cardiovascular system.

CDunkin said...

Did mainsite wod today w/ 125lb hang cleans: 11+3hc's

Found out that Mr. Hagnas does the biosig, so I'll be paying him a visit in early July to get measured. Thanks for the carrot, James.

Sweeney said...

WOD 1: 10:17
WOD 4: 6:45
WOD 5: 6:47

Ali Jansen said...

Wow.....woke up this morning and felt like I'd been hit by a truck!
Struggled through WOD #2 with a time of 20:55 with 75# SDLHP *first round - band assisted chins VERY slow, last 2 rounds - jumping chins felt MUCH better on the hands.
Summary
WOD #1 8:52 (25# DB)
WOD #2 20:55 (75#)
WOD #3 16:30
WOD #4 12:58
WOD #5 9:04 (1pood)

In hindsight, I saved the most challenging one for myself until the end.....not exactly the brightest idea. To be honest though, I wasn't even quite sure I'd be able to complete them all in the 3 day time period so I'm pleased that I got it done!
FUN TIMES!

Geoff Aucoin said...

Went back again and did 'The Chief' (February) and improved on that last performance.

26 full rounds and 3 cumulative cleans, up from 25 and a bit last time. Pacing better, squats better but still rough!!

TMar said...

WOD #3 - June 11 am - 3:54/3:47/3:44/3:46= 15:11


WOD #5 - June 9 am - 5:31
WOD #2 - June 9 pm - 12:58
WOD #1 - June 10 am - 9:02
WOD #4 - June 10 pm - 7:20

Total = 50:02

OPT said...

workout 3:
ran 3:30 x 4 with Red on burm
same distance covered/set
10 min walk b/t sets
could not resist the sun and time with my buddy

Brittany said...

WOD 4- 9:37
woah push ups were a killer

Garage Crossfitter said...

wod 3= 15:17

3:41
3:46
4:00
3:50

breaks were 7, 10:30, and 12:00

Disappointed with the times, i was shooting for 3:30/set or 14min total. I felt like i was flying but times didnt prove that. I felt heavy today, i need to start running a few 400's per week to get my legs back into running shape, since I have gained 17lbs they havent been the same.

Garage Crossfitter said...

total=49:54
awesome cycle
glad for the rest day

David X said...

WOD# 1: 11:03
WOD #2: 14:06
WOD #3: 16:22
WOD #4: 08:17
WOD #5: 10:22
Total: 60:01

Runs sucked. Rest day. Yay.

Rory Hanlin said...

WOD 1: 8:53
WOD 2: 13:30
WOD 3: 14:41
WOD 4: 6:15
WOD5: 5:45

Total: 49:15

rwcorson said...

WO #4-6:58 rushed for time, 10 min. warm up
push ups broken after 5th rd.

Brent Maier said...

WOD 1: 10:09 (day 1)
WOD 2: 13:03 (day 3)
WOD 3: 321 go in about an hour...
WOD 4: 6:09 (day 2)
WOD 5: 7:41 (day 1)

WOD 2 Notes: Now I understand what Mike said about his rows after the first round. Sumo's in practice felt heavy but after the first 350m on the row, the sumos felt lighter. This was all down to grinding through the sumos and pullups. All I have left are the sprints now.

Jefff said...

1. WOD #2 - 18:45 (Tuesday AM)
2. WOD #5 - 8:30 (Tuesday PM)
3. WOD #4 - 6:51 (Wednesday AM)
4. WOD #3 - 13:50 (Wednesday Lunch)
5. WOD #1 - 13:24 (Thursday PM)
Wish I had 2 right arms for the last WOD
Total - 61:20

sHELLy said...

ALL DONE!

Workout 1:
7:43
w/30lb

Final time: 64:01

Workout 3: 16:29
Workout 5: 8:58 w/1PD
Workout 4: 10:03
workout 2: 20:48 w/75lbs
Workout 1: 7:43 w/30lbs

That was fun. Count me in for the next challenge. Thanks!

Michael FitzGerald said...

Wod 1 - 10:51 (legs were roasting. pleased with how the r shoulder felt, as it wasn't an issue)
Wod 2 - 12:11
Wod 3 - 13:11
Wod 4 - 6:00
Wod 5 - 5:12

Total = 47:25

Chad Action Brandt said...

WOD 1 = 9:34(4th,2nd of day 2)
WOD 2 = 13:43 (5th of last day)
WOD 3 = 14:10 (3rd,1st of day 2)
WOD 4 = 5:47 (2nd of day 1)
WOD 5 = 5:39 (1st od day 1)
TOTAL TIME = 48:54
I am DONE!
Nice job Dawgs!
Fitzy nice work on the DB Snatch, give that shoulder some props!

On my last 1k today at the track, one of my old teachers had the track booked. I asked her if I could run my last 1k, she agreed and made her boys and girls (high school level) run it with me. They pushed me hard...and some kicked my butt! Thanks guys and gals! Next time I will make them all wear weight vests!

Kathleen said...

WOD #1 - scaled to 25# DB
OPT Wed June 10 8:00pm Part 2 of 2
10:47

WOD #2 - scaled to 75# SDHP
OPT Tues June 9 7:30pm
20:26

WOD #3 - "The Bolt X 40"
Eau Claire Heli pad Thur June 11 part 2 of 2 7:00pm
4:11 4:11 4:10 4:12 = 16:44

WOD #4 - 1/2 Cindy
OPT Wed June 10 7:30pm Part 1 of 2
11:16 [push-ups still need work]

WOD #5
OPT Thur June 11 8:00am Part 1 of 2
10:01

Grand Total = 69:14
Gluttons for punishment 4 WODs in 24 hours
Ali I have a new taping technique to combat the blisters - need to show you in person - helps alot!

Brent Maier said...

WOD 1: 10:09 (day 1 #1)
WOD 2: 13:03 (day 3 #1)
WOD 3: 14:33 (day 3 #2)
WOD 4: 6:09 (day 2 #1)
WOD 5: 7:41 (day 1 #2)

Total: 51:35

WOD 3 Notes: 1k's sure change the game when your used to running 400's and 800's. It felt like I was running uphill both ways today. Splits and breaks were 3:33 (+20m), 3:40 (+10m), 3:40 (+10m), 3:40 (+10m).

Overall Notes: The good: I hit all 50 DU's on the beginning of #5. The Bad: I should have been in the 9:00 min range on #1 and 6:00 min range on #5, no excuses. Unfortunately this sport isn't about retrys, it's about picking yourself up marching forward.

I had your number for this one Chad. Great job everyone!

Grant said...

WOD #1
OPT Wed June 10 8:00pm Part 2 of 2
11:09

WOD #2
OPT Tues June 9 7:30pm
16:25

WOD #3 - "The Bolt X 40"
Eau Claire Heli pad Thur June 11 part 2 of 2 7:00pm
3:50 3:54 3:50 3:54 = 15:28

WOD #4 - 1/2 Cindy
OPT Wed June 10 7:30pm Part 1 of 2
5:56 [PB by 3 secs - this was the initiation WOD when I joined Big Dawgs]

WOD #5
Tower Physio Thur June 11 12:30pm Part 1 of 2
7:50

Grand Total = 56:48
Same gluttony as Kathleen 4 WODs in 24 hours
Congrats to all Dawgs for "Staying Alive". Get out of my head Bee Gee's tune "Ah, ah, ah, ah, Stayin' Alive ..."

Lauren said...

1. #5 - 7:45
2. #1 - 9:37 (30#)
3. #4 - 11:18
4. #3 - 15:12
5. #2 - 18:16 w/75#

total- 62:08

wowzy wow wow- looking forward to the rest day tomorrow!!

great job everyone!

unit said...

wod 1 - 5:58 (did this outside w/o spotter/coach to eval depth... but repeated a few nonetheless... also subbed KB for DB since that is what i own)
wod 2 - 12:35 (rows were 69ish sec... 11:35 was a typo... sorry...)
wod 3 - 2:51, 2:51, 2:57, 2:54 (finally got out 2 a track!... running is a strength 4 me...) = 11:33
wod 4 - 4:57
wod 5 - 5:57

total - 41:00

~gm2

deejay said...

Day 3:
workout 3 - 3:33/3:55/4:09/3:48 - completely imploded after 1st run. total = 15:25

workouts in the order completed:
workout 1 - 6:21
workout 2 - 15:25
workout 4 - 7:19
workout 5 - 5:12
workout 3 - 15:25
total = 49:42 - kind of upset with these results... my weaknesses were exposed big time...

Brett Marshall said...

Day 1
WOD # 5 - 4:46
WOD # 2 - 11:56
Day 2
WOD # 1 - 5:24
WOD # 4 - 4:53
Day 3
WOD # 3 - 3:20/3:27/3:33/3:31 = 13:51

Total = 40:50

Brittany said...

Did WOD 2 & 3 - 2 hours apart.
My tire exploded on the way to Edmonton for work, so I was a little strapped for time. Luckily the World Health Club is open late.

WOD 2- 18:52 (75lbs)
WOD 3- 4:15/4:16/4:14/4:15 = 17:00


Total for all 5 workouts
WOD 1- 7:15 (25lbs)
WOD 2- 18:49 (75lbs)
WOD 3- 17:03
WOD 4- 9:37
WOD 5- 7:01 (1.5 pood)

total:59:45

jack said...

Day 1
WOD #3 13:53
WOD #4 5:27
Day 2
WOD #1 7:17
Wod #5 5:40
Day 3
WOD #2 13:50
Total 46:30

CDunkin said...

Great show.

Today:
Wod 5: 5:13

4min rest

1 round of wod 2: 4:56

rwcorson said...

WOD #2 15:11
SDLHPs were difficult after the row. Highlighted the pull up/SDLHP weaknesses.

Lisa M said...

I am a day behind as yesterday there was just no time in my day so i will complete the remainding three wods today

WOD 3 this morning
4:11
3:45
3:46
3:44

that was awesome!! At the qualifier i ran 1 1km in 3:53 so it is nice to see some improvement and i think the pose technique is getting better

Anonymous said...

Hi James...sorry for the late post..

WOD #1

7:10

WOD #2 = 17:55


WOD #3 = 19:10


WOD #4 - 1/2 Cindy = 11:15..jumping pullups with 40lb weighted vest

WOD #5 = 8:10

RogerC

Lisa M said...

Final times

WOD 1 11:43
WOD 2 19:19
WOD 3 15:44
WOD 4 9:38
WOD 5 7:37

Total Time = 64 minutes Yikes pretty pathetic.

Must work on my pullups they are totally what slow me down