GWM - phase 1

pump it up with Big Dawg Ali J!

for loads:
A1. thruster cluster @ 20X1; x 5; rest 120 sec
A2. chest to bar chin ups - amrap x 5; rest 120 sec
rest 7 min
for cals:
Row sprint 30 sec all out
rest 120 sec
repeat 4 times

post loads, reps, cals and post workout fuel to comments
cluster - a weight used that is %'s heavier than your 5RM for that movement; athlete takes 10 sec break b/t each rep; in this case, unrack the weight, perform a thruster and pause 1 sec overhead, lower weight to shoulders, then rerack the weight on stands, wait 10 sec and do this for 5 reps per set for 5 sets; an effective means to a higher 5RM


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

coach... sometimes idk how u do it... but i've been itchin 4 some thrusters!... however, the cluster may b a charlie foxtrot...


joey warren said...

Chest to Bar Chinups... does this mean specifically underhand grip, also kip or no kip? Thanks in advance!

Geoff Aucoin said...

Joey, touch your chest to the bar. Hand grip is up to you. If you want many, kip.

Geoff Aucoin said...

Just saw the Bolt 9.58 WR, the guy is amazing AND he'll run faster still. It looks like he just never slows down!

joey warren said...

Thanks Geoff, I'll try to do many!

Rory Hanlin said...

Warmed Up with 30ft rope climbs x11with legs

Press to shoulder stand x3
Did these on parrellel(sp?) bars

Rest 10 min

A1. 199, 221, 242, 253*, 253

A2. 21, 17, 11*, 9*

Bent Rows 243x5x5

Row: 22, 21, 21, 20
Total: 84

Failed on the 4th rep of the fourth set, so did the same weight on the fifth set and completed it.

finished CTBPU with dead hangs due to skin tear on third set

PWO: 5 ounces tuna, 1 pear, 1 zone bar

Garage Crossfitter said...

thruster- 135,145,150,150,150
CTB-33,24,16,18,16 = 107

15,16,17,16 = 64

1.5 scoops jarrow with 4oz raw milk
1 cup applesauce


Garage Crossfitter said...

*not sure on the accuracy of the rows, i dont think my model B is accurate for rows over 1999/cal/hr, because when i go over that it turns to 0000, haha so who knows, all i know is i pulled my hardest.


Rob Ottesen said...

30ft rope climbs 10x W/legs

CTB 7,8,7,5.. then 5 stict almost embarrassed to write this but i know my weeknesses. i need more endurance should have been able to do more even after rope climbs.

attempted press to hand stand w/ Rory almost got up once the rest not so much.

176x5 stayed same on all wrists were really acting up.

18, 19, 19, 17 total of 73 cal.

Chris Dunkin said...

A1: 155,165,175,180,185
A2: +25lbsx7,8,12,11,+30lbsx7

rows: 21,21,19,19
damper: 6.5,7.5,7.5,6.5

pwo: 40p/60c refuel + dream whey

a little rushed this morn. Could have warmed up better. Took 4min rest before rows.

PTS said...

thruster 135,145,155,165,170. not sure if I hold the bar wrong but heavy thrusters hurt my wrists.

ctb chins - 25,23,18,15,12 = 93

row 16,14,15,16,17,16.

did 6 sets b/c i flew off the set on sets 2 and 3. best rows were with the damper set at 10.

PTS said...

post wod - 50p- whey protein 2 eggs, 36C - pear, blueberries, strawberries

Sweeney said...

A1. 110,120,132,142,147
A2. 22,18,18,15,18 = 91

Was hoping for 25-30 reps on the chins

Rows: Played with damper setting

Cals/Stroke Rate/Damper:


Had a difficult time warming up today. Perhaps because of the AM WOD.

I feel friggin' good though.

Garage Crossfitter said...

Big Dawgs, thanks yesterday for the helpful feedback on my snatch, i will def learn from that.

Garage Crossfitter said...

Dont hook your thumb around the bar on thrusters, all 5 fingers on the same side of bar...make sense? i think geoff mentioned that a month ago, i tryed it, and no more wrist pain....

Ryan G. said...

a1- 120/132/142/152/157
a2- 19/15/13/11/10

Row- 19/17/16/16

funinthesun said...

Thruster 67,77,82,87,92 (2)
Chest to Bar 4,3,3,3,2

Row, 10,10,11,11 =42

2 eggs, apple, blueberries

rwcorson said...

No rower, subbed SDLHP @ 45# for sets 1 & 4. 22/23 reps. Sprinting for arts 2 & 4.

rwcorson said...

Forgot pwo

Erik Luber said...

Thrusters: 40 kg, 45, 45, 50, 52(1)
CTB: 26, 24, 17, 23, 22
Row: 12, 13, 13, 13 = 53 cals
PWO: 40 Pro/ 50 Carb
Felt great today. Been a while since doing thrusters, but first time I have ever actually felt comfortable with these weights.

Scotty Hagnas said...

Thrusters: 145 for all sets, challenging by the end. The 2 sec negative tempo limited what I was expecting to do on these.
C to B: Improving, but still bad. 13,13,9,6,7=48 Used chin grip.
Row: 14,15,14,15 = 58 cals
Side lying lateral raises, wrist pushups, Cuban presses to finish. Also, a few minutes of double under practice.
Left side much weaker on those side lying raises.
PWO: 40p/45c Chicken basil sausage, yams, applesauce. (delicious...)
Ready for a rest day!

Surrey Sterling 39/5'10"/174 said...

A1-165-175-175-175-175 Tough but managed to get them all.

A2-23-18-18-13-8 Torn open. Minor.

And lastly on the Portal To Hell as Andy Stumpf says.

Calories were 16-17-18-17

Calgary Cert' was fantastic! What a great box to train in!

joey warren said...

A2- 35,28,25,20,22 = 130

tore hand open on 4th set but pushed through, last set I was hanging on to push out last few reps and grip failed. Sure glad tomorrow is day off, i feel i need it.

Cals: 15,16,16,16

TMar said...

A1 132-142-152-152-152
A2 26-22-18-11-(near tear)-16x2pd kbs

row - 16-16-16-16

post wod - 70g muscle milk shake

Geoff Aucoin said...

Did yesterdays today, no rower access. Felt like there is alcohol stored in my synovial fluid.

Last full day of an amazing trip to BC; we like it here. Anyone traveling to the Comox Valley absolutely needs to check out Mark at Titanium CrossFit; a stand-up guy who is destined to have a great facility packed full of eager clients. I can't thank him enough for letting me train at his box.

Loving the programming lately, it's right up my alley these days. Ready to get back to full-time training and focusing on the September competition!

YoungManRumble said...

Thrusters are my kryptonite...


23-18-14-15-15 = 85

16 - 16 - 16 - 17 = 65 cals

SteveC said...

A1) 135, 145, 155, 165, 175
A2) 31, 25, 25, 21, 20

On the chins I did change my grip from set to set.

No rowing for me today because no rower available but going for a bike ride

broman said...

what does the 20x1 mean? I never see anyone reference it in their posts. thanks

Leighanne said...

A1. 77,82,87,96,101 (could have probably gone up more in weight)
A2. sub'd kipping pu: 16,12,10,10,8

Row sprint:9,9,7,9

i loved that workout.

Joel B. said...

A1: 145, 145, 150, 150, 150
A2: 16, 15, 15, 15, 15

Tore a huge flapper on 4th set. dang.

Row sprint:
14, 15, 14, 14

experimented with damper and stroke rate with no good results. r1: damper 5 35/m; r2: damper 10, 33/m; r3: damper 7, 35/m; r4: damper 5, 29/m...hmmm

40g protein (chicken breast) 40g carb (yam, apple)

Ali Jansen said...

The final week of wedding planning is taking its toll. My energy levels are low as I'm still suffering the effects of a late night and too many shots at my stagette on Saturday.
Quick workout today included an attempt at Thrusters but shoulder was acting up and some AMRAP pullups (still working on the chest to bar) Only did 3 sets of each.
Thrusters - worked up to 85# which felt relatively light considering my shoulder wasn't feeling so great.
Pullups - 3 sets of 15 (the first few I can get my chest to the bar but that's it)
Looking forward to a lot more pep in my step tomorrow :o)

dontpanic356 said...

Well I started the thruster cluster....then my rack broke so I ended up doing 5 sets of 3.

185, 195, 205, 205, 225

Then a quicker WOD:

10-1 Pullup
1-10 PushPress @135


40g protein shake and some raisins

PTS said...

did the 6 sets of 25 burpees with 90s rest from 2 days ago.

57,60,70,70,80,85 total time 7:02

GC thanks for the tips on the thrusters I tried a few like that it seems to put a lot less stress on the wrists.

Lauren said...

A1- 95, 100, 105, 110, 115
A2- 9, 9, 9, 10, 9

row- 11, 11, 11, 11

Laura said...

A1:70/80/88/93 for 2

Shut it down--no energy, sanding and staining the deck was harder than I thought. Gord is such a slave driver!!

Brent Maier said...


A1 - 70/70/70/70/80kg (176#)
A2 - 23/15/15/12/13 = 80

Rows: 20/17/18/18 = 73 calories (Rowed with damper set to 8/8/9/8 and set time for 30 seconds. No rolling calories)

Notes: Started a little heavy and didn't back down. Tweaked a little something in second round. ALMOST lowered weight to prevent injury but felt if I kept tight core and perfect form, I could stick it out. Rolled out nerve between each round and kept pressing on. Tough on the 'ol wrists!

It seems like we haven't done pullups and in warmup, my body felt SOOO heavy hanging on the arms. Felt like I did a pretty good job today.

Gord said...

A1. 120,130,140,150,155
A2. 26,21,20,20,12

row 14,13,13,13

deejay said...

A1 - 132/176/196/196(4) - stopped after 4th set...
A2 - 20/18/15/15/12* - *4 min rest after 4th set of thrusters

row - 19/16/15/14 - total = 64, wish I could tell you what went wrong here...

Paul said...

Thruster Cluster:
145, 155, 160, 165, 165

Chest to Bar Pull Ups
16, 14, 13, 14, 12 (Sweaty grip was my limiting factor, I flat just couldn't hang on to bar anymore. During a hard kip I would just slip right off.)

16, 17, 17, 17

Brent Maier, you are a beast pulling 20 cal in your first row! Seriously impressive. I know how I felt after 17, I can't imagine getting another 3. Great work!

I often pull myself off the seat during hard sprints. After watching yesterdays journal vid (Todd vs Rower) I tried putting some tape on the seat. It helped a little.

deejay said...

pwo - 40gP/30gC

Geoff Aucoin said...

Sweet pic. The guy in the back with the big unit looks like a CrossFitter, too!

Jefff said...

A1. Thruster Cluster

A2. Chest 2 Bar Chins
20,21,22,22,16 = 101

1 - 16
2 - 15
3 - 15
4 - 13 *Missed first 2 seconds as could not get feet into pads on time.

Lauren said...

ps- that pic is AWESOME Ali!!!

Sweeney said...

jeessus Ali, you look like you're ready for an Olivia Newton John video.

For those of you who don't know who Olivia Newton John is, e-mail Geoff Aucoin; He's the former President of her fan club.

Kathleen said...

A1: 88/95/100/105/110
A2: 10/10/10/10/7
Row: 10 138m 1237 34s/m
9 136m 1197 34
9 134 1158 34
9 138 1237 34

Ali Jansen said...

Funny James....REEEEEEEEEAL Funny!
James 1
Ali 0

unit said...

A1 - 185 / 185 / 185 / 185 / 185
A2 - 15 / 15 / 12 / 12 / 12 ~ 66 (all dead hang)

rows - 22 / 22 / 23 / 23 (780m -- 1:17/500m avg)

21 / 15 / 9
supine ring pullups
bw bench press
double unders


Geoff Aucoin said...

Sweeney? Former?

Michelle said...

Wow!!! Great pic Ali!! I think you should wear that outfit for the infomercial (sp?) when you sell your workout video...Oh, and I think the title James used for the pic should be the name of the video...Hey, Geoff Aucoin could be your exercise demo guy in the video!

No Big Dawgs WOD for me to cfc, was all prepared to do it, but the cfc WOD had rope climbs in it and I've been TERRIFIED of climbing to that high ceiling at CFC. Felt like the right time to get over Mack kind of yelled at me...told me to 'just chalk up and climb the rope!!!' get over the fear I did that WOD. Got to the ceiling was warm up!!!

Evan Johnston said...

A1 and A2:

Very tight back from getting worked on at physio this morning so just worked in 3 sets up to 135# for A1 and 12 reps for A2.


16/ 16/ 15 / 16

total 63

Ali unreal pic! Reminds me of the body break infomercial from back in the day. Ironically the little guy looks like Hal Johnson. And Mr. Aucoin im so proud of you...I may be young but im not too young to know Olivia Newton was hot in Grease

Brian Maier said...

A1: 135,145,145,145,155
A2: 15,14,12,12,11 - 64

Row sprint:
17,20,18,19 - 74 cal

Anonymous said...


115 x 5 sets

elbow really raw today...tried k2e's instead sets of 10

row = 17, 16, 16, 16, 16

Leighanne said...

Ali, i think you found your new profile pic.

Michelle, nice work!

Mack Lar said...

A1. 145/145/145/145/145
A2. 20/21/21/20/16
Row w/ Damper setting of 4
Should have played with damper setting. Felt great on rows just couldnt get that number any higher.

4 Hours later
CFE 6 x 400M w/ 20lb weight vest.
All 1:25

Brent Maier said...

That doll reminds me of a large version of Stretch Armstrong back in the day!

Steve Smith said...

A1: 185, 195, 195, 195, 195
A2: 21, 22, 22, 20, 16

No rower here. Substituted 95# SDHP for reps.
17, 17, 16, 16

Post WOD Fuel:

Pro: 50g whey
Carb: Two bananas, approx 50g

Robin Lyons said...

Thrusters 115/125/125/125/130
CTB Chins 15/15/15/12/12

No Rower ..wil travel tommorrow to use one.

Robin L said...

Row Sprint

Todd Dyer said...

thrusters 1. 135 lb, 2. 145 lb, 3. 155 lb, 4. 165 lb,
5. 155 lb
c to b pull ups
1. 22, 2. 19, 3. 20, 4. 20, 5. 20
No time to row

Pfeifalife said...

A1: 205, 215, 225, 235(f@4), 225(f@3)
A2: 10, 13, 15, 15, 7
had no leg drive on the last two thruster clusters. pullup bar at globo is rubber gripped on the cable crossover machine. the only one there and no matter the chalk my would get slick and sweaty real quick. could've repped out way more but grip kept slipping. grip felt fine, just too damn slick.

No rower here. did pool sprints with underwater swimming.

CrossFit HR said...

Thruster: 160 for all sets
Pullups: 25, 25, 25, 20, 17 = 112

Athletes walked in for 6am class before i could get to the rows.