Sunday, June 14th, 2009

A1. Front Squat @ 30X2; 6,4,2,6,4,2; 10 sec rest
A2. 20 chest to bar chin ups x 6 sets; 240 sec rest
B. GHD Raises @ 2020; 12-15 x 5 sets; 90 sec rest

the front squat is a wave load - the 2nd 6,4,2 is heavier than the first 6,4,2
ensure only 10 sec rest b/t squat and chin ups
body perpendicular to floor for GHD Raises at top, full flexion of hip at bottom

post weights and notes to comments

if you plan to train at OPT on have to park up on Aspen Drive somewhere as the track/trench/entire driveway is being CANNOT park in the driveway or at the top of it...thanks

post wod fuel - male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/10g carb
below 8% - 40g prot/20g carb
post wod fuel - female:
above 16% - 30 g prot/0 g carb
12-14% - 30 g prot/10 g carb
below 12% - 30 g prot/20 g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone; stress the quality proteins and fats (P=protein, F=fat, C=carb)


Geoff Aucoin said...

PAVED!! Holy catfish!!

Hixy said...

1st wave:
6 - 50kg
4 - 60kg
2 - 70kg

2nd wave:
6 - 60kg
4 - 70kg
2 - 75kg

Unfortunately I'm not sure what exactly "explosive" entails - vigorous, fast.. Would anyone care to videotape themselves and upload it? Would be a great help for me.

Hands too torn from yesterday. I couldn't do 20 CTB chin-ups. Did weighted chin-ups instead.
10kg: 6 sets of 4 reps

I haven't got a GHD for the GHD-raises. I'm doing this instead: (wfs)
Is that fine?

Geoff Aucoin said...

Hixy some days I can't decide if your comments are a result of cheeky youthfulness or complete earnesty; but they keep me entertained nonetheless.

'X' or explosive is the intent to move the weight as fast and safely as you can. You may not actually move that fast but you are trying to so that you may activate and use as many muscle fibers as possible.

Hope that helps, please do not hold out for any fourthcoming videos...

Geoff Aucoin said...

Oh and as for the video you posted; that should work. Is that you, I didn't picture you as a hot blonde...

Hixy said...

Thanks for the reply, Geoff. I figured speed was necessary in the explosive part of the movement, thus reducing weight to make the movement faster.

Do I come off as a girl to you? Hmm... that's something to think about...

To Unit: I'm currently reading on topics that I'm thinking could be interesting for me to work with in the future. Got an A average in school this year, so I'm thinking of applying to a good American college if I can keep it up (I'm gonna). I remember reading that you were interested in medicine, and I was wondering if you could recommend any books that I could read during the summer? Thanks.

Garage Crossfitter said...

A1 155,185,195,165,190,200


B. 12x5

Smoker of a workout, the first few CTB's of each set were easy then got hard fast. Front squats were solid, my explosion on the way up felt like slow motion.

deejay said...

198x6/242x4/286x2/218x6/262x4/306x2(failed the last set but tried it again a couple mins after last set of chins and got it easy...)

"everybody wanna be a body builder, but don't nobody wanna lift no heavy ass weight!" - Ronnie Coleman

swartzap said...

195*6, 215*4, 235*2,
215*6, 235*4, 255*2

Deejay those are some big numbers !


Gord said...

1st wave- 152,172,182
2nd wave- 162,182,192(failed 2nd rep)

PTS said...

yesterday WOD -9am
BWT=182 PJ wt = 140
15:44. cleaned the weight each round and if I broke the set.

today WOD 3 hrs rest
front squat 155x6, 175x4, 195x2
165x6, 185x4, 205x2

chins 10,3,3,2,2/ 12,5,3/ 8,4,4,4
8,3,2,4,3/ 6,4,3,3,4/ 7,2,2,4,5

my grip was shot after the kte's earlier. 3.5 hrs from now 90 min soccer game to finish the day

deejay said...

Thanks Swartz, glad to see you joining in! see ya in a few weeks.

Ryan G. said...

FS 132# and 154#

Could have deffinately gone heavier. Not sure if I captured the essence of this wod.

unit said...

brett... thanks 4 the kind words... most impressive work yesterday w/ those pj's being 107% bw... (1 sec...)... glad 2 c u and coach posting on here... it's uber-motivating!...

would anyone like 2 come to kc to run w/ me?... j/k... just not having much luck finding a training partner around here...

r u interested in going 2 medical school evenually, or just taking an interest in western medicine?... if, so, u r young, but do u have thoughts as 2 what u want 2 do?... i do have some good books 2 read depending on ur interests in medicine...
2 give u some background about myself, i graduated medical school 2 years ago now (with the MD) and am about to start my 3rd yr of 6 in residency, which is basically like an apprenticeship after med school 2 get specific training in what u want to do... residencies in the US range from 3 yrs (fam med, medicine, pediatrics, emergency medicine) to 5,6,7,8 yrs (gen surg and most surgical specialties are usually 5/6... and neurosurg is 6 to 8 depending on where u go). im a plastic and reconstructive surgery resident, and these programs require 3 yrs of general surgery followed by 3 yrs of plastic surgery... not to mention fellowships for after residency (which i plan on doing in either hand/microvascular or breast reconstruction/microvascular)... anywho... its a long haul but worth if ur heart and head r in the right places...
i have lots of 'advice' 2 give, but need more specifics on what ur looking 4 i guess... my advice in college, etc would be to stay as diverse an individual as possible with a various multitude of interets... med schools like that... don't get stuck in the science rut... although i was a chemical engineer, i have many friends that were spanish majors, religion majors, english majors, history, philosophy, poly sci... etc... the best attribute is to love to learn and be open minded to all things...
if ur curious as to what the life of a resident is like, i recommend reading 'complications' by Atul Gawande... he was a surgery resident at Harvard and is well spoken and descript... he has a few books that r enjoyable that really open up the life of what we do on a daily basis...
let me know what u think...

Congrats 2 my old team for placing 6th at nationals this wknd!...

oh... as 4 the wod...
185 x6, 205 x4, 225 x2, 225 x6, 245 x3, 275 x1
C2B's 1st set unbroken... last set 7/7/4/4/2.
took 150 sec rest b/w sets...
mod GHD's (don't have access 2 one) 5x15 w/ 50/40/30/20 sec rest...


Rory Hanlin said...

Front Squat 225x6 245x4 265x2
245x6 265x4 295x2

CTB PU 20/20/20/10-5-5/10-5-5/10-5-3-2

Don't have a GHD, Did power snatches instead

Power Snatch 135x3 155x3 175x3 185x2 195x2 205x1 215x1 215x1

Been a while since I've gone heavy in both front squats and power snatches. Felt good today. Been dialing in the nutrition. This is week two of no gluten and I feel great. Still doing dairy, albeit reduced.

Michael FitzGerald said...

214*6/224*4/244*2...that was really tough! The wave didn't help me so much.
C2B's - 20/18+2/then bullshit

unit said...

i meant 7/7/4/2...
which does fall under the bullshit category...


Gman said...

110, 120, 132 first wave
132, 142, 152 second wave

C2B, broken up but went well

Geoff Aucoin said...

Went back and did 'Five Alive' WOD #2 in 12:54.

What a smoker, the 1st round was no indication of how bloody hard the next 2 would be. 1st set of HPs were straight through then I did 10 straight PUs before taking purposeful breaks. HPs were broken but not terribly for rounds 2/3 but the PUs were all sets of 3's with pregnant pauses. Need more work there ASAP.

Last WOD on home turf for a while, I'm off to Ontario tomorrow for a few days of R-n-R (hopefully) and a wedding. Try not to miss me Newfie charrrms up at OPT too much!!! WOOF!!

Garage Crossfitter said...

In regards to a career in medicine-surgury etc... another to check out is nurse anesthetist. You have to get your bachelors as an RN and then generally work 1-3 years in an Intensive care unit or Critical Care as an RN, then apply to get your masters at a school that provides this major. It is a 28 month program at most schools and the salary compared to some doctors is very similar. Just another wife is applying for the Fall of 2010 at Albany Medical in NY.
Best of luck.

unit said...

a great point...
there r so many directions and things 2 do in the medical field... nurse practitioner [NP], physician assistant [PA], nurse anesthetist [CRNA], podiatrist, dentist, optometrist, osteopath, chiropractor... et cetera... there r so many varied things 2 do...

unit said...

crap... i should also mention pharmacist... or my sister might kill me...
rory, don't tell april...

Rory Hanlin said...

Hah! To late, she already read it!!

Don't worry, I'll keep her under control...

hmmmm, maybe not

David X said...


I should have gone heavier by far.

The chins started strong and deteriorated into the 3rd set, but hung in there and battled it out.

The GH raises were horrible. The 2020 cadence burnt up my legs so quickly and walking tomorrow is gonna suck.

Gynecology is always an option as well !

Brent Maier said...

Set 1: 70/75/85kg
Set 2: 90/100/110kg (242#)
GHDR: All 15's

When I read the comment about progression, I took it as though all weights should increase, even going into the 2nd set of 6. Looks like I should have hit it heavier in round 1 and repeated it in round 2 though. Great workout!

Brent Maier said...

My wife has been an RN for about 9 years now and just completed her masters degree as an Neonatal Nurse Practitioner (NNP). The great part about it is that her current 3-4 12 hours per day work weeks are going away and she's going to be working about 6 x24 hour shifts per month on salary. She's going to have so much more time for family and the kids while they are young.

Geoff Aucoin said...

Hixy, one word; Naturopathy.

Jefff said...

6/185, 4/205, 1/225
6/190, 4/210, 0/225

A tad too ambitious to start.

Subbed traditional kipping pull-ups (chin break vertical plane of bar) instead of C2B. Garage ceiling not high enough. Each set straight through.

Anonymous said...

FS - 235 X 5/255 X 4/270 X 1, then failed with a bit of right knee pain. Tried the second wave but it was not in the cards...240 X 5/260 X 1 and stopped.

Did all 6 sets of 20 CTB pull-ups unbroken

At the fire hall with no back Extension so started some stiff-leg deadlifts, but had no gas or nervous system spark. Had a brutal night shift last night so hoping tonight is better and will be back at it tomorrow.

Anonymous said...

Nice Lifting DJ.

Lisa M said...

Hey OPT or anyone do you know where i could get a GHD "machine" i workout in my basement for the most part and even my globo only has the crappy 45 degree one. I cannot seem to figure out any way to do these without a proper roman chair... any suggestions would be fantastic. Thanks.

Jefff said...

Lisa -

I just bought a GHD from Rogue via Spark Sport Conditioning in Edmonton. I bought the Legend Econ if that helps.

Kathleen said...

1st wave:
95(6); 105(4); 115(2)
2nd wave:
115(6); 117.5(4); 122.5(2)
All rds of c2b: 5 on the bar, then 2x2; then singles - 100% supinated grip.
Ran out of time for Part B

Unit: when you finish your fellowship, sign me up for a 'DD' cup... I think it will help me on the c2b pull-ups, not to mention the chest to deck push-ups

Grant said...

@ CFC (OPT paving day) @ 11AM
190x6 20 straight CTB
195x4 10/5/5
200x2 10/5/5
195x6 10/5/5
200x4 10/4/2/2/2
205x2 10/4/2/1/1/1/1
grip couldn't hang on after the 20x5 K2Es yesterday for the CTBs today

Jeff, keep with the CTB CUs. Eventually you will wear a groove in the ceiling.

Lisa, ask OPT for the brand of the GHD that he has. It is the best that I have seen.

Hixy: go for your ND!

Anonymous said...

hey, im new on this site and i was wondering how to make sense of this workout? how do u order the wod? also, what does front squat @30x2 mean and GHD raises @2020 mean?

Lauren said...

6 x 115
4 x 135
2 x 145
6 x 135
4 x 155
2 x 165
C2B were all broken but felt really good until I had a giant tear on my palm.

rwcorson said...

142, 162, 182 1st wave.
157, 178.5, 209.5x1 2nd wave.
C to B
20/11,3,2s/8,3,2,2,2,2,1/5,3,2s to 16 then 1s/4,2s
Raises were all 12s tempo was 1020. These were tough.

CDunkin said...

fit this in today.
fs: 225,245,275, 245,275,300f
C2B: 10/10, 10/10, 10/6/4,10/5/5,6/4/4/4/2,8/4/4/4

Raises: completed one set due to cramping