Tuesday, August 4th, 2009

A1. Stiff Legged DL @ 3020; 6-8 x 4; 90 sec
A2. HSPU @ 2121; amrap x 4; 90 sec
(for HSPU, measure the distance from one deltoid to the next, this is the distance your hands must be placed apart on the floor - draw a line if you have to; a portion of the thumb and pointer finger must be touching)
B. Chest to Bar Chin Up Ladder - 1-10-1; rest as needed b/t reps to ensure no fractions
C1. DB Back Extensions @ 4022; 6-9 x 3; 60 sec
C2. GHD Sit ups @ 2020; 25 x 3; 60 sec

post loads, reps and notes to comments

post wod fuel male:
above 12% - 40g prot/15g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/55g carb
post wod fuel - female:
above 16% - 30g prot/20 g carb
12-14% - 30g prot/30 g carb
below 12% - 30g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)


Geoff Aucoin said...

I'm gonna be HUGE!

Anonymous said...

DB Back Extensions @ 4022

What is the @ 4020 mean..? Sorry :(

Rory Hanlin said...

275x6 295x6 315x6 315x4
25 Total HSPU

stopped there. 6 mile run yesterday, an hour soccer game today before the WOD, 8 mile road march tomorrow. The Army just refuses to train anything other than one time domain and one modality...

dontpanic356 said...

I believe it is 4 seconds down, 0 seconds at bottom, 2 seconds up, and 2 seconds hold before starting next rep. Hence the 4,0,2,2

Rob Ottesen said...

i dont need to elaborate on what we did as Rory has already done that.

275 for all the DL
8, 6, 4, 5 HSPU= 23

stopped there as well. hammys felt really tight. i felt that if i would have gone any high on the DL i would have injured myself. cant fight the army so we do what we can.

Garage Crossfitter said...

Recovering from food poisoning which hit me Sat evening. I just tinkered with this wod to keep the muscle memory alive...as ive been half dead the last 2 days

SLDL @ 95lbs 2 sets 6 reps
HSPU 3 reps for 2 sets
CTB ladder 1-10 only; 5:04
DB back X 1 set with 10 lbs 8 reps
GHD situps 1 set @ 15 reps

felt good but my body is pretty whipped from being so sick and low on calories due to no appetite. Making headway though...back to normal soon...

Laura said...

A1: 108/120/132.5/142.5 6 reps for each
A2: 2,1,1,0--not used to narrower stance
B: Complete
C1: 0 lbs, 5 lbs, 10 lbs (9 reps for each)
C2: I think this is my normal tempo--last 2 sets broken up.

funinthesun said...

Saw this workout and felt more like a puppy than a Big Dawg....

SLDL - 133 8reps, 153 8reps, 173 6reps, 183 4 reps.

HSPU...still not in my arsenal...did them to Bosu ball...4,5,4,4,....getting more competent slowly...

Chest to bar ladder....never done a chest to bar pullup beore today... did manage a few....yeah firt time..

1,2,3 on ladder done as RXed then
4-2chest to bar 2 normal kips
5 -2,3
9 -2,7
10 1,9

Facility had no GHD machine so tried my best on ball

Back extensions 15, 25, 35lbs 9 reps...but ball doesn't cut it.

Situps on ball as well....

Scotty Hagnas said...

SLDL: 205x8x8; 225x8x8
HSPU: 2/2/2/2 Wow. This hand spacing really cut my numbers...
C to B ladder: 1-5-1 Still working on getting these.
Side lying raises: 12#x6x6x6
Back ext: +30 lb x9; +40 lbs x9x9
GHD situps 3x25; unbroken

PWO: Steamed chicken, yams, applesauce w/allspice. 40p/55c

Geoff Aucoin said...

A1. 200,210,220,230x8 (too light)
A2. 5,5,4,4 (protecting neck)
B. Painful, took almost 13 minutes
C1. 10lb x 7, 9, 12.5 x 9 (weak)
C2. 25 straight, broken a lot, all 5's for 3rd set

Posterior chain always needs the work, hope I can walk tomorrow.

Laura, you didn't log out. That's your one free pass!

dontpanic356 said...

Worked on 3 position Snatch before: 150 lbs.

Power jerk + Jerk x 4: 205 lbs

A1: 245, 275, 275, 275
A2: 10, 8 , 8, 7
B: all unbroken, rest got longer when the reps where higher
C1: used a 35 lb kb
C2: ouch, gut started cramping

YoungManRumble said...

This was a bit of a mish mash...ate poorly the last few days and boy am I paying for it...

I had to do this at my globo gym on my lunch break...

A1 - Had to use 50lb dbs cause that is all they had. I did 4 sets of 12 still way to light.

A2 - HSPU 8, 8, 6, 5

B - CTB - Unbroken took way too long

C1 / C2 - No GHD - Did 125 ab wheels instead.

SteveC said...

A1: 185/8, 205/8,215/8,225/8
Should have used 225 and more for all sets
A2: HSPU: 10,10,7,6
B: went pretty quick, all unbroken
C1: 40 lb DB
C2: All unbroken

Laura said...

Geoff--you are the best, I don't care what anyone else says about you!

Michael FitzGerald said...

A1. 220/240 x 3 - all 8's
A2. 8/6/5/5
B. 12:08
C1. 20/30/40 lb DB's

Steve said...


Holy crap-ola. Please tell me this was hard for you guys as well.

CFWU x 3
10 x Double Unders
SLDL - 135#, 225#

A1: 290 x 6 on each set

A2: 3/4/3/2; Middle fingers 19" apart. Distance and time constraints made this significantly harder.

B: Complete. Strict going up to 10, kipping coming back down to 1. No problems here.

C1: 45# x 6, 35# x 6, 35# x 6; No GHD here. Using a bench with my legs wrapped parallel to the floor.

C2: At about 15-20 on each round I started pausing too long at the top.

Post WOD:
40g Pro/53g Carb - Whey and Endurox recovery drink mix.
Stretch and Trigger Point roller and ball

Gord said...

A1. 172, 182, 196, 206
A2. 28 total
C. worked up 10 lbs
c2. did four with out band and the rest band assisted

Leighanne said...

A1. Stiff Legged DL @ 110 (8), 158 (8), 158 (8), 158 (6); went full touch on first 2 rounds
A2. sub'd negative hand stands to ab mat - 8, 6, 6, 3
B. sub'd kipping pull up ladder, got to 8 (not 10), only took about 1 min rest in between due to lack of time!
C1. DB Back Extensions 10, 12.5 (only did 2 sets)
C2. GHD Sit ups on did 2 sets
... due to kids nap times and massage, ran out of time

Rory Hanlin said...

Hey good to see you're back Mike!

deejay said...

This workout kicked my ass!
A1 - 198x8/218x8/242x7/262x6
A2 - 4/4/3/3
B - 11:45
C1 - 40lbs x6 for all 3
C2 - very broken for all

This time I am back for good.... I swear!

Sam Edwards said...

A1: 205x8 225x8 245x8 245x6
A2: 6x6x2x5 (my head is almost to the ground finally)
C1: 15lbs
C2: all broken

Surrey Sterling 39/5'10/173 said...

SLDL - 135-165-195-215 x 8
HSPU - 18" apart and holy that is narrow 2,5,3,3 Palm is still pretty banged up from a skateboarding wipeout.

CTB - 13:54 unbroken
DBBE-20#x6 20#x9 30#x9
GHD-SU- 25-15-10-15-10

Joel B. said...

A1: 185, 195, 205, 215...6 reps for all
A2: 7, 5, 5, 4...18" wide, forehead to floor

B: C2B chin up ladder: 12:40 total...no fractions

C1: I used a 25# plate and did them on my roman chair 8 reps for all 3. Hope I did this right.

C2: sets 1&2 unbroken. 1:30 break between sets 2 and 3 due to "help" from my 3 yr old. Broke the set at rep 17 for more of the same.

Sweeney said...

I was FUBAR after this one. Not sure if I have a bug or not, but I was really spaced out part way through the HSPU.

I forgot to post at the compound so I'm doing this by memory.

A1: 176,196,216,226

A2: 10,8,6,5

B: Complete: not sure of time but I think I saw both Santa Claus and the Easter Bunny before I finished.

C1: 15lbs, 20lbs unbroken

C2: Round 1 unbroken, Round 2&3 were broken into 5's,3's and singles. I had a wierd pain starting at my lower back and shooting down to my hams. This did me in.

I was shivering like it was the middle of winter afterward.

CDunkin said...

275x8/315x8/315x8/335x5, lost grip, 335x2
25lb db's/30's/30's

Scotty Hagnas said...

Hey Chris-

Nice to visit with you yesterday. Next time, we'll have to get in a WOD together. Where did you end up working out at the coast?

Enjoy the rest of your trip, and I'll be sending you guys the biosig info tomorrow.

Chad Action Brandt said...

A1. 196,220,225,230 X6-8
A2. 3,2,3,2
B. 7:55 C2B Box Pull-ups with feet on box. Pul-up system goes in tomorrow :-)
C1. 30lb x8
C2. Straight through abs still recovering from ANNIE last week new PB of 4:56!!

Jefff said...

A1. 8/223,8/243,8/287,5/307
A2. 9,7,6,4

B. C2B Ladder 1-10 4:58 (Misread 1-10-1)

C1. 9/35,9/35,9/45
C2. Round 2 Unbroken, 1 & 3 Broken. Major headaches doing these

PTS said...

didn't have proper equipment at the lake so I did Fight Gone Bad with KB swings instead of calorie rows.

Scored 345
1st rd was 153, 2nd 101, 3rd 91.

Brian Maier said...

Wow...my hamstrings are torched after this workout.

A1: 205,215,225,235 X 8

A2: elbow tendon pain flared up so subbed 95lb static shoulder press X 4 sets

B: C2B pullups - 12:09 (missed chest on several reps)

C1: 25lbs
C2: quickly resorted to sets of 5 but got through it.

Lisa M said...

A1: 135 x 8 155x6 for the last 3 sets ouch
A2:to abmat 4/2/3/3
B complete but i think the 8 to 10 and back to 8 might weren't c2bar
C1 wasn't sure how to do this so i did it with 25 pound plate behind head for two rounds of 7 then dropped to 10 for last set of nine hammies were poooched
C2 complete unbroken but gonna hurt tomorrow!! done on my makeshift bosu on chair with legs hooked under squat rack not as good as ghd but works ok

unit said...

275 x6 / 295 x6 / 315 x6 / 275 x8


12,8,5 / 15,10 / 17,8

warmup and cooldown was a 1.25 mile run up and down hills w 20lb wt vest


Geoff Aucoin said...

Unit those are some big numbers but you have to do the max reps (aka 275 x 8) before you add weight. If you can't get 8 reps for a 6-8 rep range you stay with that weight although it looks like you figured that out on the 4th set?

Grant said...

@ CFC @ 7PM
SLDL 8x205 for 4 sets
HSPU 4,3,6,3 fell out to easy with the narrow hands

CTB 1 to 10 & back to 1
Easy with the Tucker swing. Thought about Katrina telling me to stick with it. Thanks Kat. How many didn't notice the "back down to 1" portion like I almost did?(thanks Kathleen)

DB BEs with 10#, 15#, 20# as Rx'd
GHD SUs as Rx'd for 1st set only & speed for #2 & #3. Past my pain threshold.

Kathleen said...

A1: SLDL: 8/135 8/145 8/155/ 8/165
A2: HSPU with 2 blue bands to highest bar @ CFC trying form tips from Tucker: 10/8/9/7
B. C2B: 1-9 ok then 8/2; 6/3; 5/2/1; 4 ... stopped all of a sudden 1 more c-u and my palms were mince meat - may not have salvaged them in time
C1: 9/10# 9/15# 9/20#
C2: 3 sets straight thru

Way to go Laura on the C2B - you are my hero for today!

Kathleen said...

Next password "herse" [female version] - the vehicle I will travel in to complete the next WOD based on how the body parts feel!

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


Warm Up stationary bike easy pace for 2 miles = 7:30....one leg back extensions 8 per leg...power snatch work at 115lbs...rom glute exercises (from Mike) x8 each leg with 30lbs perhand...

A1 = 225 all 4 sets x 8...felt strong...no issues.
A2 = 6, 4, 3, 3...not very impressive, but first time doing them without assistance as rx'd..so a start
miss read the workout this morning missed the chinup ladder...and too many sets of c1 and c2..

C1. db back ext all x 8 with 15, 20, 25, 30 pound db respectively.
C2. ghd four sets fractioned at 15 for each one...

David X said...

Catching up from yesterday here.

A1: 155x9 reps x 4 sets. Probably could have gone heavier but really felt it in my Lower back.
A2: 6/6/7/5. Stronger than expected the narrower stance almost seemed easier for me.
B: took a lot of time between sets 8 thru 8 then I was able to grind the remaining ones out.
C1: 55# taxed my lower back even more
C2: split each set half way.

I seemed to really be lacking focus the last few days during the wods. I have a lot of stuff on my plate right now with work, my daughters birthday party this weekend, pending vacation and I've had a flare up in knee pain for a week which I'm sure are huge factors. Diet has been solid as a rock so that's a nonissue. I'm Planning on working through it until vacation, taking a week off and coming back more determined. Any suggestions from the other dawgs on how to beat this dip?

David X said...

Oh and I forgot to mention that I broke one of my 45# plates in half and broke the collar on my oly bar in half on the same day doing two totally different things! WTF?!?

Todd Dyer said...

A1. 1. 205 x8, 2. 225x8, 3. 245 x8, 4. 260 x 8
A2. 8-5-6-5 total = 25
B. 1-10-1 cto b unbroken = 9:46
C1. used 30 lb db all sets 9 reps all sets
C2. 25-25-13+12 tough

Pfeifalife said...

A1. 1. 275x8, 2. 275x8, 3. 295x7, 4. 315x6
A2. 8-5-4-3 total = 20 (really surprised myself with these)
B. 1-10-1 ctb unbroken = 10:56 (didn't try to rush it I was focused on not having to break a set)
C1. 1. +20x9, 2. +35x9, 3. +52x7
C2. 25-17/8-25 (status - abs terminated)