day 15/45

A1. Bench Press @ 30X0; 6,6,4,4,2,2; rest 120 sec
A2. Supinated Chin Ups @ 41X1; 2-3 x 6; rest 120 sec
B1. Strict Ring Dips @ 22X0; amrap x 3; rest 90 sec
B2. Dead Hang to Inverted on Rings @ 2121; 10 x 3; rest 90 sec

post loads, reps and notes to comments

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% - 30g prot/15g carb
12-14% - 30g prot/25g carb
below 12% - 30g prot/35g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Wed 14th - single
Thurs 15th - single
Fri 16th - off
Sat 17th - double
Sun 18th - double
Mon 19th - off
Tues 20th - single
Wed 21st - double
Thurs 22nd - single
Fri 23rd - off
Sat 24th - double
Sun 25th - double
Mon 26th - off


Ryan B. said...

what should i sub for "B2" if i dont have Rings?

Ryan B. said...
This comment has been removed by the author.
Ryan B. said...

how exactly do you do a supinated chin up? back towards ground, and pull from that position??

Martin Altemark said...

Bench: 60kg, 65kg, 65kg, 65kg, 70kg, 70kg
Chinups (not sure if weighted, so did first 4 sets weighted and then BW): 16kgx3x4, BWx3x2

Strict ring dips: 14, 7, 5 (!)
Dead hang to inverted: 3xbroken up

Not enough space to dead hang with extended legs so did as good as I could. Very hard stuff.

David X said...

Another busy couple weeks, awesome!

I'm very happy that my quads get another day's rest here.

Kyle F said...

A1. 185,185,205,205,225(f),215
A2. 3,3,3,3,3,3
B1. 15,13,12
B2. 10,(6,2,2),(5,2,2,1)

Invert things were really hard.

Ryan B - I understood the supinated chin-up as a regular chin-up. Palms facing to the back (supinated).

Please correct me if I'm wrong.

Jefff said...

A1. 152,162,172,177(3),182,187(1)
A2. 55,65,70,75,80(2),80(2)
B1. 8,5,4
B2, 10,9,8

Chris Dunkin said...

A1: 185,225,245,255,275,285(1)
A2: +35lbs,+55,+65,+75,+80,+82.5(2)
B1: 14,11,9
B2: 10,10,9

started to light on BP and RD's. First round of inverted rings was struggle to find rhythm, 2nd round was smoothest.

Geoff Aucoin said...

Supinated refers to grip, Ryan.

Slater Coe said...

OPT & Gang,
Just a note of thanks... I've followed your blog for about 4 months and have seen many improvements, but wasn't sure how to quantify it until yesterday when I skipped the rest day and decided to do Elizabeth. I finished in a personal best of 6:45, beating two guys in the gym who used to always beat me in just about everything. I'm not saying I've surpassed them, as they're sure to kick my butt tomorrow and the next day, but progress is progress... so thank you for that.

Marcus Allen said...

A1. 95, 115, 135, 155, 175(1,f), 165
A2. BW first set, all others +15lbs
B1. all assisted, sets of 5
B2. all either kipping, or with small jump

PWOF- 40g P shake

having a hard time adjusting to night shifts.

Erik Luber said...

A1. 60 kg, 62.5, 65, 67.5, 70, 72
A2. 3x16 kg, 3x20, 2x24, 1x24, (2+f)x20
B1. 11, 7, 6
B2. all unbroken

Chins done with 2 inch bar. RDs done on 15 foot cable rings, had to do MU to get into RD. Inverted ring things were surprisingly challenging, I liked them a lot.

PTS said...

a1. 175,195,210,225,235,235
a2. 3x35,3x45,3x55,3x60,3x62.5,2x67.5

b1. 14,12,12
b2 10,10,10

everything felt good today.

YoungManRumble said...

Are the Supinated Chin Ups done weighted? Or are we all a little keen after the 2 days of rest?

Ryan B. said...

Thanks guys for clearing up my pullup question!!

a1. 135,155,165,170,185,155(x4reps)
a2. 4,4,4,4,4,4 (bodyweight)

b1. 9,9,8 (all unassisted) thats a big deal for me!

b2. subbed 3 x 20 Knees 2 elbows
(no rings)

pretty pleased overall, my bench is a weakness, but today was the first time in my entire life that i did multiple dips unassisted, great ROM also...pretty pumped!

Ryan B.

Jefff said...

YMR - Weighted Chins, supinated grip (underhand).

KurtGP said...

A1- 95,105,115,125,135,155
A2-3X30# forgot to add weight
B1- 11,10,10
B2-last set broken-7/3 didn't want to crack my head.

40g p, 15g c

Ryan G. said...

A1. 135/155/175/185/195-1x1/205-1
A2. 10/15/20/25/30x2/35x2/40x2

B1. 10/6/6 Strict bar dips W/15#DB
B2. 7-3/5-3-2/5-2-2-1. Sub, Heels to bar, complete inversion but no extension.

-I hope my sub follows what we were shooting for. I'm glad this wasn't a wod that needed alot of wind as im still recovering from my cold.

AdamBall said...

Not exactly sure what a ring inversion entails or whether or not I can do them.

firstly, can anyone explain them to me?

secondly, knees to elbows/toes to bar are appropriate subs?

thanks all!

Gord said...

bench 162/172/182/192/203/208
chins 35/40/45/50/55/57.5
ring d-12/6/6
inverted hangs 10/9/10

Rob Ottesen said...

bench 295,205,225,225,235,240
PU 25lb,35,35,35,35,45lbs

ring dips 8,2,3
- that brings brings my total time on rings to around 110 reps never have chance to use them. now making it priority to get them.

just worked on this movement for inversion havnt done much gymnastic stuff

Surrey Sterling said...

Well I guess we did this wrong. supinated actually means "Weighted Supinated" Got it for next time. Seemed way to easy.

A1 - 60 -65-80-85-95-100KG
A2 - BodyWeight

YoungManRumble said...

A1 - 85, 95, 105, 110, 115, 125KG
A2 - Bodyweight (messed that up)
B1 - 11, 10, 8
B2 - 10, 10, 10

rwcorson said...

A1. 142x6,152x6,167x4,176x4,181x2,201x2 bounced 1st rep.
A2. 17.5x3,22.5x3,23.75x3,25x3,27.5x2,30x2
B2. 7,3-6,2,2-5,1s

Scotty Hagnas said...

A1: 145x6,155x3,165x4,175x4,190x2,200x2 Should have started heavier, 200 felt good.
A2: 26x3,36x3,40x3,44x2x2x2
B1: 10-6-6
B2: 10/6-2-2/4-2-2-2
PWO 40p/30c Chicken apple sausage, shredded carrots + blueberries

Colin Jenkins said...

received the gift package today. thanks again for all the goodies! I signed up for the BlackBox Seminar the weekend after the next OPT challenge and am eagerly looking forward to hearing what you have to share!

Big Dawgs,
For those of you that take the OPT Refuel, do you use it as instructed on the package (once 20 minutes before, once during, and once after) or do you use it in some other way? Any advice would be extremely helpful, thank you!

Rory Hanlin said...

A1. 245, 265, 275, 295, 315, 320x1
A2. 70, 80, 90, 100, 105x2, 105x2
B1. 21, 10, 9
B2. Very broken

Jefff said...


For me, I take Refuel only post WOD. 3 scoops after crazy metcons, and 2 after not-so-crazy WODs.

bwt = 170, 9%BF

Hope this helps!

joey warren said...

A1. 185, 205, 225, 235, 255, 255
A2. 55, 65, 70, 75 (x2), 75 (x3), 80(x2)
B1. 20lb vest 7, 5, 4
B2. 10,10,9-1

Anonymous said...

A.1; 185, 190, 200, 3/205, 210, 1/215
A.2; 25, 35, 45, 50, 55, 2/60
B.1; 10, 9, 7
B.2; 7,3/ 8,2/ 8,2

Garage Crossfitter said...





15 min rest

30 burpees
500m row


I paced the row at the beginning, no idea why,everything a tad slow cause my upper body was toast... should have been sub 1:45.

Lauren said...

bench 95/105/115/125/135/140
chins 12.5 for all
ring dips- 10/10/10 (off box, but focused on tempo)
inverted hangs 10/10/10 (not from dead hang)

OPT said...

Colin, for CF'ers it is best post wod, otherwise you'll have dark stuff all over your gym floor coming out of your mouth...
the leaner you are, the more you take, the premise behind making it was to get oxidative repair for the serious fitness enthusiast well as CNS back in order within 45-60 min...have 3 sc right after with water and then a meal 45-60 min later and let me know how it goes...thanks

Ryan @ CFGP said...

A1. 185, 205, 215, 220, 225, 235
A2. weighted / 3 reps each set: 0, 25, 25, 25, 25, 30
B1. 8, 7, 6
B2. Completed 3 rounds of 10

Becky said...

A1. 65#, 75, 85, 95, 105, 125
A2. weighted Chin ups x3: 7#, 7, 10, 10, 15, 15
B1. 7, 6, 7
B2. Dead Hang Inverted as rx'd

dontpanic356 said...

A1: 225, 235, 245, 255, 275, 275
A2: 50, 70, 70, 70, 70, 70
B1: 17, 10, 5
B2: first set I had 8 in a row, the rest were broken up in sets of 3 or 4.

Chris Dunkin said...

Colin- post more often.

deejay said...

A1. 198-208-220-225-235(1)-235(1)
A2. 25-30-35-37.5(2)-37.5(1)-37.5(1)
B1. 7-5-4
B2. very broken

Chris Biles said...

A1. 115,135,145,155,165,175
A2. 15,20,25,30,35,40

B1. 15,11,9
B2. Didn't really do this correctly. No room to hang from rings fully. Basically shin/knee to bar inverted from hang. Had to kip a bit to get up (oh well).

Sailorcrew said...

A1. 82kg, 85kg, 91kg, 95kg (3), 100kg.
A2. 24kg x 3, 32kg x 3, 32kg x 3, 34kg x 2, 34kg x 2, 34kg x 2.
B1. 7, 4, 5
B2. 10, 10, 10.

Michael McCabe said...

A1. 175, 185, 195, 205, 215x1, 210x2
A2. +55, 65, 75, 80x2, 90x2, 90x1
B1. 10, 8, 7
B2. 10, 6+4, 6+2+2

rwcorson said...

As OPT said, pwo only with the refuel.
My BF % is below 8%, so today for example, I had 2 scoops Refuel (40g CHO + 16g pro) and 1.25 scoops of Dreamwhey (25g pro) to get my 40 g pro/40 g cho post work out.

funinthesun said...

Had to sub today didn't get to gym...

7 rounds
10db hang squat cleans 15lbs per hand
10 walking lunges, 10 burpees, 150 m row.

2 min rest
2:10, 2:09, 2:09, 2:08, 2:03, 2:02, 2:01

Different workout similiar result.

Surrey Sterling said...

45 seconds of cool. Messing around with the titler in Vegas Video.

AdamBall said...

A1: 185#, 185#, 205#, 205#, 215#, 215# (all in pounds... couldn't go really heavy as I had no spotter)

A2: 40#*3, 40#*3, 40#*3, 40#*3, 40#*3, 40#*3 (probably could have done heavier weighted pulls, but it would have affected explosiveness coming up)

B1: 10, 7, 6 (pretty disappointed, gotta work on dips as well as ring dips)

B2: I had no idea what to do for this so I subbed in toes to bars for as many reps as I could which ended up being, 10, 6, 6. Also pretty sad, but I don't have a lot of practice with it, oh well.

Evan Johnston said...

A1. 135/155/175/180/205/ 210 x1
A2. 30/35/40/45/45/45
B1. 6/4/4
*first set of this counted tempo wrong
B2. 3,3,4/3,3,4/3,3,2,2

Felt good, could have started heavier on bench. Inversions were tough. Good to be back in the cycle

EHR said...

Eric R.
A1: 195(6)/205(6)/215(3)/215(4)/225(2)/225(2)
A2: 55/60/65/70/75(2)/75(3)

Mike Molloy said...

A1: 135, 145, 155, 165, 175, 185
A2: Screwed up and just did body weight focusing on really explosive pulls.
B1: 11-8-9. The 2 seconds at the bottom effectively changed this from regular dips
B2: 10-10-10. Pretty easy though I couldn't start fully hanging with my ring set up. Probably makes a big difference.

md said...

A1: 165, 165, 185, 185, 205(f), 200
A2: BW
B1: 9, 7, 7
B2: 10, 10, 10

PWO 40 c/p shake

Joel B. said...

A1: 145X6X2; 160X4X2; 175X2X2
A2: 35X3; 45X3; 55.5X3, 63X3; 70X2; 70X2
B1: 7; 7; 6
B2: 6, 3, 1; 5, 3, 2; 5, 3, 2

Tough tempo on all. Dead hangs to inverted's really burned.

I need to video my dead hang to inverted and get some feedback as I am really not sure I am doing them right. Tried to google, but didn't find anything real clear. Any tips? I am just doing a dead hang pullup, turning till completely inverted, then rotating back the same way and down to dead hang...make sense?

Paul Klein said...

A1. 165, 175, 185, 205, 225, 245
A2. I am an idiot and did just body weight. I even wondered why it was so easy! You would think this was my first day.

B1. 13, 11, 8 (spectacular failure on the last rep of the last set)
B2. Broken

I should have gone up in weight earlier for the bench press. Last set of 245 was the only set that I worried I wouldn't make.

Pfeifdog said...

A1: sub'ed weighted ring pushups 55,80,100,100,110,110
A2: 53 lbs all sets 2 good reps and then 1 with not following the cadence
B1: 8,8,5
B2: could not follow cadence, abs still shot from last weekends workout.

April Hanlin said...

Did a modified version of today's wod. Felt pretty good. While working on the inversions I was reminded just how little core stability I have (hey, I am 12 weeks postpartum).

Also, yesterday I did Fran as rxed for women! Halfway through Rory asked if I wanted to scale the weight for the thrusters and he got a nice glare from me for even asking. Needless to say, I'm super happy with myself.

Brent Maier said...


A1: 70/75/80/85/95/105kg (231#)
A2: 25/30/35/40/45/55# - Last 2 sets were x2 reps.
B1: 6/4/3.5
B2: 10/6/4 - Unbroken counts although I finished each set of 10.

It was a successful hunt this last weekend and it's good to be back. I had a tenancy to drag out my counts on these longer than they should. Inversions were tougher than I expected. Low hanging rings today forced me to remain in fetal position at the bottom.

Pfeifalife said...

A1: sub'ed weighted ring pushups 70,90,100,120(jumped more than I wanted due to addition error),135,135(1)
A2: 73(3)/77(3)/82(3)/82(3)/92(2)/92(1) form broke down and couldn't hold cadence
B1: 13,12,10 (one drawn out suck) wanted more but arms would just stop working, no kip stopped me cold, no grinding out a few more.
B2: all were unbroken (tricepts, abs, and shoulders were on fire.

had some zucchini spaghetti tonight and it was amazing...

David X said...

A1. 155/185/200/205/215/225x1
B1. 6/6/6. Hard. I felt like I was in a deep, deep hole.
B2. 4,3,1,2/4,3,1,1,1/3,2,2,1,1,1

Used CAB's warm up routine tonight and I must say I was ready to roll after doing a couple rounds. I gotta practice the hip slams a little better though if i want to have any more kids in the near future.

rwcorson said...

Joel B,
DH to inverted doesn't involve a pull up. You are trying. To get inverted keeping your arms long. I use a little kip to get going. Your core gets you to inverted, but once you are there you need to have your torso & legs fully extended with the head neutral and the shoulder blades retracted. You can then return to the bottom.
I hope this helps.

Joel B. said...


Thanks so much. Man, I was off on that. Thanks for the tips--they definitely help. I'll work on it.

Doug Zirkle said...

A1. 135, 145, 155, 160, 170, 175
A2. 18, 24, 28, 32, 35x2, 35x2
B1. 7, 6, 6
B2. 6/4, 6/4, 6/4

Nice improvement for me on the inversions. The last time we did these, I was doing doubles and singles. Everything else felt pretty good. This was a nice bit of programming, James. Just the right WO for me after the three doubles and the two days off.

Walked about 50 minutes and did an hour of SMR and mobility in the evening.

Colin Jenkins said...

thanks for the advice everyone. I will start the refuel on Friday and see how it goes!

depaul said...

Bench: 175x6, 185x6, 195x4, 200x4, 205x2, 215x2.

Pullups: 45x3, 3, 3, 2, 2, 2. Tempo made these way harder than I thought they would be.

gym closed at that point before I was able to do B so I will have to double up tomorrow, I guess.

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


i'll double up with you if your amenable...
i'm giving a conference tomorrow on gastric anatomy and physiology and have been spending the remainder of my evening preparing / finalizing... just let me know what time works for you! [i'll b done hopefully not long after 18:00].


Kathleen said...

BP: 85(6) 90(3?) 90(4) 90(4) 95(2) 100(0) couldn't budge it
Sup c-ups: 20(3) 25(3) 30(2) 32.5
(2) 35(1.5) 35 (1)
Ring dips: couldn't get to depth or push out of depth - left shoulder - did 7 negatives on the count of 3
Invert rings: 7's - started with dead hang but needed to kip to get started - last set 5/2

Kathleen said...

Forgot to mention c-ups were with a kip.

Steve Smith said...

Did this as a double today (16 OCT) with yesterday's workout.

A1: 205/225/245/265/285/315x1/295x1
A2: 100x3/100x3/100x3/100x3/100x2/100x2

B1: Sub regular dips for ring dips
B2: Very, very broken. Had to use a straight bar.

M@ said...

A1: 6x225, 6x225, 4x245, 4x245, 2x275, 2x275
A2: 3x45, 3x55, 3x65, 3x65, 3x65, 3x65
B1: 16, 12, 10

Chris Fodera said...

A1. 175, 180, 190, 195, 205, 215
A2. My dumbass didn't realize they were supposed to be weighted
B1. 9, 6, 4
B2. Unbroken; 8,1,1; 8,1,1