WG - phase 1

"if you want to do anything, you find a way; if you don't want to do anything, you'll find an excuse"

for loads:
A1. 3 position hang power clean (high, mid thigh, knee) - 1.1.1 x 5; 120 sec rest
A2. Dips @ 40X1; 6-8 x 5; 120 sec rest
B1. 50% 1RM squat clean - 7 fast touch and go reps x 3 sets; 45 sec rest
B2. 10 ring dips x 3 sets; 45 sec rest
C. tabata Janda sit ups - feet unanchored for low score

post loads and reps to comments
Janda sit up is same as sit up position for upper body only that the knees are ALWAYS open away from each other, and the bottoms of the feet are touching each other at all times; come to parallel with floor at top and shoulders to floor at bottom

post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 25g prot/10 g carb
12-14% - 25g prot/20 g carb
below 12% - 25g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)


Lisa M said...

A2 is that regular bar dips?

Geoff Aucoin said...

Happy Birthday to my little boy, Brogan. If anyone saw him in Aromas, he was the one covered from head-to-toe in dirt. I didn't know what my capacity to love was until he was born.

Sweeney said...

Happy Birthday Brogan!!!

Enjoy the cupcakes!!!


Garage Crossfitter said...

hang power snatch (high, mid, knee)

tempo ring dips 8,8,8,8,8

squat clean 7 reps @ 115 unbroken

ring dips x10 unbroken

tabata jandas low score 10

-ring dips felt real strong, kept core real tight on tempo reps.
-squat cleans were good, when my landing stance was closer, more under my hips, drive out of hole was much stronger.
-the high hang power clean @ 170, i caught real low but above parallel.
-slow and steady on the situps

Brent Maier said...

Happy Birthday to Brogan and enjoy your time off Geoff! When we were on vacation a few weeks ago, the only way I could deal with the withdrawls was to not check the blog.

Thumb is still swollen and hole is still closing. I'm going to do what I can today on the cleans without the hook grip or thumb all together. It's amazing how much you use your thumb.

Scotty Hagnas said...

HPC combo: 135,145,150,150,155 PRs from the hang.
Bar dips: BWx8;+15x8;+25x8;+35x6x6
Clean: 100lb
Ring dips: unbroken
Janda Tabata score= 11

PWO: 40p/40c Tuna, Moroccan carrot salad + 1 c blueberries.

Geoff: have a great vacation, and happy B-day to the little guy. Let me know when you get some more kelp noodles, I just made up a chicken alfredo recipe with them. I think it's going to be one of my all time favorites...

funinthesun said...

HPC 76,81,82,86,92(fail)
Ring Dips 7,4,3,4,4,

Clean 62lbs unbroken
Ring dips: 10 but broken

Janda Tabata score 14

Leighanne thanks for all the help...we did something somewhat close.

PTS said...

worked up to a tough but not 1rm in squat clean @205. estimated 1rm from this is 220.

HPC 115,135,145,155,165
dips 8,8,8,8,8 -- didn't realize it but should have added weighted dips

squat clean reps @ 110
ring dips - 10,10,10

tabata janda- 14. wow what a difference my abs were screaming.

Leighanne said...

very short warm up (had to have a fast wod so i could get home to tend to one sick daughter and a teething baby!!).
A1.HPC 76,81,86,91,97 (high, mid, knee), dipped a little bit on high, not sure if this was ok)... first time doing high and mid hpc). probably could have gone higher with a better warm up
A2. sub'd strict push ups for ring dips (40X1)

B1. Clean 72lbs unbroken (not sure what my 1 RM squat clean is); didn't have training plates so we had a nice extra distance to go to touch ground!
B2. sub'd push up's for ring dips again, 10 unbroken with slight pause at top for last few reps. Feels like push ups are finally progressing, hopefully rings dips will come soon

Janda Tabata score 11

Jackie, thanks again!

post wod:
tuna and fruit salad.

Chris Dunkin said...


pwo: 3scoops refuel, 500mg taurine

Sam Edwards said...

A1- 135, 145, 165, 170,170
A2- 8x3,6,7
B1- #105
B2- unbroken

Geoff Aucoin said...

A1. Worked up to 165
A2. Up to 20lbs for 6 reps
B1. 115
B2. Unbroken
C. 11

Amy gave me the go-ahead to sneak off to town for today's WOD so I jumped at the chance. HE-UGE thanks to Mark at Titanum CrossFit in Courtenay for letting me drop by; that place is going to take off!

I was gassing like crazy during the B's and I went light on the A's because I had a wee little warm-up and I didn't want to go too crazy today. Probably the right decision...

Ryan G. said...

a1. 115/125/135/145/155
a2. 8@bw/8@5#/6@10#/6@10#/5@10#

b1. 110# all sets unbroken.
b2. first 5 reps unbroken all following reps singles. ( As my friend Nick said... you suck at that don't you. )

c. low - 8

joey warren said...

My back was little tweaked still from max squat the other day,i took yesterday off and subbed pullups for cleans today.
weighted pullups x3 45,50,55,65,70
dips 8,8,8,8,8

kipping pullupsx7 + ring dipsx10 t=2:07

4 hours later
400m x 6 -uphill turnarounds down hill

SteveC said...

A1) 135/155/165/165/165
Stay at the same weight b/c I was struggling with the grip a little

A2) 45/8, 55/8, 60/8, 60/8, 65/7

B2) Subbed 20 regular dips b/c I don't have rings, gotta a pair so I can bring back up to school in Sept.

C) 15

rwcorson said...

I haven't worked out in a few days due to taking the level 2 certification. A big thanks to Chuck, Chris & Lisa. Even though I didn't pass it was a great couple of days which will help me as a coach and athlete.

robin lyons said...

A1) 115/125/130/135/140lbs
A2)8/7/7/7/7 (BW)

B2)3x10 broken

C. 10

Paul said...

A1. 135, 155, 165, 175, 180
A2. 10 x8, 20 x 8, 25 x 8, 30 x 8, 30 x7

B1. 105lbs
B2. Unbroken

C. 9

Joel B. said...

A1: 135/140/145/150/155 (last set at 155 really ugly)
A2: BWX8/15#X8/26#X7/35#X6/35#X6
B1: 95#
B2: unbroken, but some pauses at the top towards the last couple reps the last set.
C: 11
First time doing these...burntastic.

Brent Maier said...


A1) HPC (60/70/75/80/85kg) 187#
A2) RD @ 40x1 (6/6/6/6/6)
B1) SC T&G (65kg) 143#
B2) RD (10/10/10) all unbroken
C) Janda (11)

A1) Thought I wasn't going to get far with the thumb but I'm pretty happy with the HPC A1.

A2) Ring dips were NE-GA-TIVE for 4 long seconds. I'm riding the negatives hard considering it is a new concept in regards to CF. I'm hoping it has good results.

B1) I couldn't remember what my max clean was so I based it on my FS at 127.5kg and rounded it up to 130kg. Thought no hook on the T&G was going to ruin this for me but I man handled it today without a problem. HR was up, but managable. The first two rounds I kind of tap the quad on the way down to the ground. The last round I made the transition to the ground with ONE motion, not hitting the thighs. I'm not sure which method is more efficient but I WILL be testing the effects of both.

B2) Last round of 10 got tough but unbroken.

C) Man, these babies really force you to roll into them. Serious core isolation, I was amazed.

Good workout

Chad Action Brandt said...

WOD done at CFC (1st wod as a 35 year old! Yikes! James still has me beat though yah old bugger!)

A1.)Hang Power Snatch (high, mid, knee)

A2.)tempo ring dips 8,8,8,8,6

B1.)squat clean 7 reps @ 115 unbroken

B2.)ring dips x10 unbroken

C.) Tabata Jandas low score 6
(I need to work on these!)

Jefff said...

A1. 129,133,133,143,133 (Brain shut off). Had a hard time telling myself to "jump", and not bend arms on pull. Don't have this problem on regular power cleans, squat cleans, or regular hang squat cleans. Backed off weight on last set to attempt to get form back.

A2. 8/10, 8/15, 8/20, 8/25, 6/30 (Maintained Rx'd tempo)

B1. Not sure of 1RM squat clean. Worked up to 197lbs in warm-up with no issues. Decided to go with 109lbs. Each set unbroken.
B2. 10, 8/2, 5/2/1/1/1

C. 12

Evan Johnston said...

First Big Dog WOD back from injury.

A1. 115, 125, 135
Kept to 3 sets as to not aggravate the back.

A2. 8, 8, 8
3 sets to match A1. No bars to dip on at CFC so did ring dips at the 40x1 tempo

B1. 100lbs 7 reps unbroken. Felt awesome.

B2. 10 rings unbroken on all sets

C. Low score of 12. Never done these, but really like them!

Ali Jansen said...

A1. 65, 75, 90, 100, 100
*First time ever doing high HPC so the reps with 100 were kind of UGLY; hence the reason I chose to stay at that weight.
A2. 5, 10, 10,12.5, 15 (all for 6reps)*I should have started with more weight
B1. 75
B2. No rings at Mount Royal so I rigged up a TRX to try and simulate something similar-ish......not quite but it worked for today.
c. 9 *these were tough.

Lisa M said...
This comment has been removed by the author.
Lisa M said...

A2: 6/6/6/6/6
B2:10s with light rubber assist or i would have been there all day

felt pretty good today as squat cleans and cleans and general are one of my serious weaknesses

unit said...

A1- 185 / 185 / 195 / 195 / 195
A2- 8 / 8 / 8 / 8 / 8 (all w/ 25 lbs... tempo was rough...)
B1- 135/135/135 (nice smooth motion... felt very explosive and fast off the T&G... however, Coach, I feel very slow out of the hole on the catch... I'd really like 2 try and speed this part up if possible as it feels like the militating factor of these speed squat cleans...)
B2- 10/10/10 all unbroken...
C- 15 (did Janda situps in college... been awhile since I've done these, but I like em)

unfortunately couldn't do the workout with prescribed rest bc had 20 min of gym time by the time I made it there... A1/2 were back 2 back with 90sec bw sets, Bs were back 2 back w 30sec bw sets...


Michelle said...

A1. 85/90/95/100/105 (these were terrible...elbows were low and grip closed when receiving/racking the bar. Too busy thinking about the next rep!!!)
A2. 6/6/6/6/6/6 pleased with keeping tempo as rx'd for these.

B1. 1 rm (nov. 08)139#, so used 70#.
B2. 10/8/7. Oops...thought we had to stop when the set was broken so didn't complete last few reps on 2nd and 3rd set. Apparently I can't read!

C1. 14

Happy 2nd Birthday Brogan!!! Hope it was a great day.

CrossFit Christchurch - Pete said...

A1 45/50/70/75/75kg

A2 BW Tempo ring dips 8/8/8/6/8

B1 7 reps SQCL 42.5kg Felt crap. Good pull, shocking out of hole. But got smoother and a little easier each set... strange?

B2 Unbroken - Kipped felt pretty easy except last 2reps of last set.

C tabata Janda sit ups 11, kipped with arms.

This WOD demonstrated my lack with the Squat cleans but reasonable happiness with dips.

Pfeifalife said...

A1: 205/225/225/245(ugly)/235
A2: 8/8(+10)/8(+20)/8(+20)/6(+25)

HangingPowerCleans from the 3 positions felt explosive. 4th set got a little sloppy as I was kicking my feet out for the catch. dips were done on rings in accordance to the tempo. Negatives were brutal.

Had about a 45 minute intermission between A and B as I was more or less ran out of what I thought was a crossfit gym for being to loud by dropping bumper plates on a lifting platform, which after my first warning then set the weight down with out dropping it at all for the remaining 4 sets and was then warned again. So, I had to load up my car with a bar, weights, and a set of rings and head across town to my parents house. Set it all up and then finish the wod. Had to rewarm up as hips got tight during this transition.

B1: 157/157/157 unbroken
B2: 10/10/10 unbroken

First off, do my break I had a brain lapse and did 5 rounds of B. Let me just say that it got nasty in round 4 and 5. Same thing as with Unit, my cleans up to and including the catch were explosive and fast, but out of the hole I feel slow coming up, no matter how tight I try to keep my form.

Janda situps smoked my abs: 9

had 3 medium glasses of 2% milk as i'm ready to pass the f out and its midnight.

Coach, did what you suggested and rolled out my upper back, lats, traps, and chest. then did dynamic mobility and it seamed to help a little bit. was still tender during dips depending on how my torso was positioned. a pressing position like bench, with my chest leading and scapula retracted doesn't hurt the chest at all. but if my shoulders are shrugged and then i try to press it hurts. and like i said on dips, it was depending on how tired i was as to how much my torso sagged and then how much it hurt.

Michelle said...

A2. did ring dips instead of bar dips.

Geoff Aucoin said...

How was the Level II cert?

YoungManRumble said...

5'10 - 170 - 29yrs

A1. 154-176-187-198-209(1rep only)
A2. 8 all rounds with 40lb vest

B1. 121
B2. 10 - 10 - 12 did last set with 40lb weight vest

C1. 12

Erik Luber said...

A1. 40 kg, 50 kg, 55 kg, 60 kg, 65 kg
A2. 8, 8, 8, 8, 8
B1. 40 kg (1 RM = 70 kg)
B2. All unbroken
C. 11

Cleans felt really strong. Tabata sit ups were lower than usual, abs are still sore from my hero workout, which had 150 GHD sit ups.

David X said...

A1.) 175#x5 sets
A2.) 35#x6, 5, 6, 5, 4
B1.) 120#
B2.) Unbroken

Steve Smith said...


Three Rounds
3 x 10 Unbroken Double Unders
10 x HSPU
10 second L-Sit
10 x GHSU
10 x GHBE
10 x K2E

A1: 185, 185, 195, 195, 195 - Got ugly at the end.
A2: 25#, 35#, 45#, 55#, 55# - Maintained tempo for all 8 reps throughout.

B1: 165# - Based on what we said about neuromuscular efficiency, I went just a tad heavier than my 50%1RM. It felt fast throughout, however.
B2: Unbroken, strict

C: 10 - Ouch. Completed with abmat.

Erik Luber said...
This comment has been removed by the author.
CrossFit HR said...

A1: 120, 135, 145, 155, 165
A2: 8,8,8,8,8 (felt good. went strict for these)
B1: 120lb sqt cleans unbroken
B2: unbroken with kip for speed
C1: 14rep minimum with ABMAT for jandas