day 26/45

part 1:
A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed

rest 8+ hours

part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)

post weights/reps/notes for part 1 and score for part 2 to comments

86 comments:

Tired Surrey said...

Sorry gasg I'm confused on this part

notes - concentric is explosive

Is concentric not the 3 count going down?

Thanks

rwcorson said...

Surrey,
Eccentric is lowering, concentric is coming off chest to full extension.

RichExcellent said...

What do the numbers to the right of the exercises represent?
1.1.1x5, 30x0, 41x1,4022, 10x0.
Thank you!

unit said...

please see the OPT FAQ page...
~gm2

unit said...

there r answers 2 that and many more questions there!...

Garage Crossfitter said...

3 pos. power clean
155,170,185,190,195

close grip bench
135,155,175,185,195(2)

DL cluster
285,305,315,330 (pr for 1RM 380)

Ring dips unbroken, fast easy

This wod felt good, i started warming up at 730 and it took a good 40 min for my nervous system to wake up. Other than that, i felt great.

Chris Biles said...

A1. 115,135,135,135,135
A2. 135,145,150,155,160

B1. 225,235,245,255
B2. Unbroken (felt easier than normal)

No pop for some reason. Cleans and deads felt heavy today. Sleep and food have been good. Not sure.

Ryan B. said...

PART 1.

-done on 4 hours very broken sleep, busy night at firehall..
-wasnt 100%

A1. 135,145,135,145,155

A2. 135X3,155X3,165X3,175X3,185X2

B1. 225, 265, 315, 335

B2. 15 X 4 (strict/broken)

Ryan B.

Aaron said...

OK, read the FAQ and still couldn't figure out what a deadlift cluster was.

I assume it is some kind of complex.

unit said...

The following link on August 17th 2009 explains it for ya bro...

http://optimumperformancetraining.blogspot.com/2009/08/gwm-phase-1.html

~gm2

PTS said...

3 pos pc - 155,165,175,185,185
CGBP - 165,195,195,205

DL cluster - 325, 335, 355, 355
ring dips 15,15,15,15

felt good today.

Aaron said...

Thanks for the help, Unit.

To make sure i got it, 5 reps done 10 seconds apart. 4 sets of that. Weight should be some percentage HIGHER than my 5 rep max. So if my 5RM is 405lbs, I should do 415lbs with 10 seconds between each rep.

That seems like a ton of volume at a high weight. Glad tomorrow is an off day.

If I'm wrong about this, let me know before I cripple my back uneccesarily :)

Garage Crossfitter said...

Aaron- Correct

unit said...

aaron,
you are correct... however don't stop at 415 if you can do more... just don't cripple yourself and it won't be unnecessarily!
~gm2

Garage Crossfitter said...

Aaron, also base your numbers on how you feel, dont "cripple" your back if your CNS isnt firing correctly...if you were shooting for 415 my numbers would look like this... 385 395 405 415 415. Thats my 2 cents others opinions may vary.

unit said...

i agree w/ GC... assuring that you have an amply adeequate warm-up... making sure that you are firing as well as possible prior to your first set... can't wait to see your #'s...

rory... what's your 5RM?... for some reason i can't remember, and i tried calling the hanlin clan, but couldn't get a hold of you... this is so i can just get pumped up hearing how much stronger you are and get some additional motivation when i hit the gym later.

i'm imagining the following for ya'...
475 / 485 / 495 / 505 / 515
correct me if i'm wrong, hopefully for the stronger!

~gm2

rwcorson said...

A1. 132/147/157/167/177
A2. 132/152/162/172/182 all 3s
B1.242/262/286/308 really tried to keep lumbar engaged each rep
B2. all 15s, no breaks. This is a bit step for me. Dips have been a goat for a while. Elbow felt good today.

Lauren said...

A1. 90/100/110/120/130(f on the high hang)
A2. 95/105/115/120/125(2)
B1. 225/235/245/255 (4)
B2. used box, focused on keeping rings close and elbows back.

Erik Luber said...

A1. 60 kg, 62, 64, 64, 62
A2. 60 kg, 61, 62, 63(2+f), 63(2)
B1. 100 kg, 110, 120, 125 (2+f)
B2. all unbroken and strict

Did really long warmup, definitely made a difference, felt really strong today. Turned down weight on last set of cleans, previous set was pretty sloppy. Hand position a bit higher up on the rings, helped with speed.

Chris Dunkin said...

A1. 185,205,210,215,220
A2. 225,235,245,250,250
B1. 365,405,405,405x3
B2. straight thru

pwo: 3 scoops refuel

could have gone a bit heavier on CGBP, but I was by myself and I've grown fond of my larynx.

GC- you inspired me to spend a bit more time on the warm-up, and it helped a lot. felt very prepared for the first rep. Thanks.

Martin Altemark said...

A1: 60kg, 70kg, 75kg, 75kg, 75kg
A2: 60kg, 70kg, 75kg (2+f), 75kg (2), 70kg
B1: 130kg, 140kg, 150kg, 130kg
B2: unbroken

did row in the same session because of time restraints: 11:22 - 238W? Not sure I read this right? If so 238/165 pounds of bodyweight: 1.44

Rory Hanlin said...

A1. 215 for all sets
A2. 225, 240, 250, 265, 270
B1. 405, 435, 450, 490
B2. All unbroken

Good day, I kept it lighter on the deads and really worked on keeping lumbar extension throughout the lift. At heavier weights I am getting the bad habit of losing that extension. After much review of my 585 DL attempt I realize that this was why I couldn't lock out. Gotta fix it...

Unit,

I haven't tested my DL 5RM since last year. PR on that is 485

Garage Crossfitter said...

4.5 hrs later

3000m row
10:42
1:47/500m

at the quals in may i rowed a 6:57 2k, 1:44:25 split which would have been a 10:26 row for a 3k if i held the same pace. The thing is....after the row today i jumped off the rower and felt fine...ass and hams burned bad but cardio was 100% fine and i felt great, at the quals i wanted to shoot myself at the end of the 2k, i was in tough shape. instead of holding a 1:45-1:48 for the first 2500m then sprint at 1:38 for the last 500m, i should have held a 1:43-1:45 then sprinted at the same pace...i felt that i had too much left in the tank at the end....i want this bad again, and i know i am capable of getting the same split for a 3k as i did for a 2k in May..sorry for the long post....

coach this shit works...

off to go hunting...HOWWLLLL!

Wes hendricks said...

part 1:
A1. 155-170-185-190(missed on third rep)-190(got all three this set)
A2. 135-145-155-185x2-185x2
B1. 295-315-320-325x3
B2. Easy and unbroken (timed the last set and it took me 16 seconds)

DL were heavy today, My 1 RM PR is 370, but last weekend at the Mid-atlantic hopper I pulled 365x2. Shows what happens when you rest up. The power clean from the ground always seemed to be the most difficult rep, not sure if it was just because it was the last rep

Rob Ottesen said...

A1. 195,205,215,215,215

A2. 225 for all

B1. 365lbs for all

B2. unbroken sets of 20 unfortunately i didnt have rings.

Deads felt really heavy well everything felt heavy today. lacked focus.


UNIT- if you get a chance give me a running WOD equivalent for the Rows no rower...

rwcorson said...

Rob O - I would run a 3 km time trial.
Dawgs, some great #s today. Garage, outstanding!

Trevor Salmon said...

GC - happy hunting but I think coach wanted your avg watts for the row/bwt for a score

Ryan B. said...

PART 2.

about 5 hours rest

3000m row 11:22.9

avg watts 237.4/185= 1.28

Cheat day tomorrow!!..i eat pretty strict paleo and then twice a month i have an entire cheat day..usually 2 weeks between..
what does everyone think of this??? feedback would be great!!!

Ryan B.

Scotty Hagnas said...

A1) 3 pos. PC: 155,160,160,160,165
A2) CGBP: 155x3;175x3;185x3;195x2x2
B1) DL cluster: 295,310,320,330
B2) RD: unbroken, fast.
Fun strength WOD. Deads felt great today.
PWO: 40p/25c Refuel+whey

Evan Johnston said...

A1. 135, 155, 170, 175, 195 (all 3)
A2. 135, 155, 175, 185, 190 (f on hhc)
B1. 285, 315, 295, 295 (set 2 started losing curve so focused on technique and moved down to 295)
B2. all unbroken except 2nd set

felt good today, thanks a lot for the technique help Rob, definitely feel better on deads and dips. Cleans were awesome today.

Greg Soneff said...

A1: 80/85(fail)/80/80/85 got it!
A2: 70x6/75x5/75x4/80x3/80x3
B1: 120/130/140/140
B2: 13+2/10+5/10+5 (strict)

Won't be able to swing the PM WOD today due to timing.

Quick question though, yesterday during my warp-up I was doing ab-wheel roll-outs and got a sharp pain in my neck, like a pinched nerve. It happens occasionally and usually goes away after a few days but in the meantime when I turn my head in a certain direction it is very uncomfortable. Has happened before in HSPU for example. Any ideas for treatment or if there is something to worry about?

Thought I would throw it out there.

Greg

Wes hendricks said...

Very excited, just ordered OPT Refuel. People that have it, how often do you use it? and how much of it do you let make up your Post WOD carbs?

unit said...

ROBO... i like this nickname for u...

I agree with corson, run 3K... or do what you always do in the army as a better comparison 2 what you usually do... Run 2miles (3.2K)...

~gm2

Gord said...

A1 147/157/162/168/172
A2. 177/182/187/192/197
B1. 260/276/296/304
B2. all unbroken

rwcorson said...

Wes,
You can use it for every PWO fuelling or mix it up and use whole food some of the time, for examples see Scotty Hagnas' posts for days when he doesn't use Refuel. Keep the proportions as recommended by OPT, ex. for Part II from yesterday, 8-12% body fat, 40 grams protein/25 grams carb. This is 1 1/4 scoops of Refuel (25 g carb/20 g pro) + 20 g pro more of whey powder such as Dreamwhey.

YoungManRumble said...

Tweak my freaking next again on a lean...arghhhhhhhh

Still battled

A1 - 154 - 166 - 176 - 176 - 176
A2 - 185 - 205 - 205 - 225 - 225
B1 - 320 - 325 - 325 - 325
B2 - 15 15 - 15 - 15 all unbroken

Going to get a massage in 30mins. Thank go my RMT works on Sunday afternoon.

Going to hit that row later tonight or early tomorrow morning.

Erik Luber said...

Figured many people will be gunning at GC's score on the row...thought I'd estimate it for everybody's benefit while he is out hunting:

Power = 2.8*(5/6*(500/109)^3+1/6*(500/98)^3)
=287.2 watts

Score = 287.2/180 = 1.62

...this is just a rough estimate, but should be good within +/- 0.05

YoungManRumble said...

Sorry that was tweaked my neck on a clean...

PTS said...

GC: While I'm certainly no frequent deer slayer like yourself, I did take a turkey the other day, and am enjoying some turkey spiedies right now.

Wes hendricks said...

rwcorson thanks for the help

Brent Maier said...

38/6'2"/195

A1 (PC's): 70/80/90/95/105kg (231#) - Tough last round.
A2 (CG Bench): 85/90/92.5/95x3/105kgx1 (231#) - Only 1 rep the last step.
B1 (DL): 120/140/160/170kg (374#) - Last round tough.
B2 (RD): First 2 unbroken

Mental and physical drove weight choices today, not previous numbers. Pushed it to the brink with every exercise today.

Part 2 in 4 hours!

Paul Klein said...

AM:
A1. 155, 170, 180, 185, 190
A2. 185, 205, 210, 215, 215 (all 3 reps)
B1. 275, 295, 305, 305
B2. All good

Close grip bench lacked the explosiveness I was hoping for.

Deadlifts were sad, 305 was all I had in me. I tried a set 310 and could only get 4 reps. What the F...

PM:3K row, damper on 7
11.0 seconds

263avg watts / 185lbs = 1.42

I crashed and burned here. I was trying to hold above 325 watts and only lasted about 1000M and my tank was empty. It was all I could do finish.

Steve Howell said...

Part 1:

A1: 120x3/130x3/140x3/154x3/164x3
A2: 179x3/189x3/199x3/209x3/221x2
B1: 267/289/313/333
B2: All sets unbroken 15/15/15/15

Rob Ottesen said...

New nickname I like it haha.

2 miles it is

Grant said...

CHICAGO QUESTION
are there any Big Dawgs in the Chicago area? Kathleen & I will be in the area for a mini vacation Oct 30 to Nov 03 & need to find a place to do our WOD's. Any Big Dawgs in the area or any good Xfit boxes?
I hope to get back to this site as soon as my shoulder allows. Miss it. In the meantime I am doing non-shoulder WODs.
Grant

Aaron said...

Anyone who got a pulled over their 5RM on the dead have a much bigger deadlift then they think.

A1 185, 205, 195, 195, 195
A2 3x135, 155, 165, 175, 180
B1 275, 335, 365, 335
B2 15, 10/3/2, 8/3/2/2, 8/2/2/1/1/1

My 5RM in deadlift 405 but I get that NOT doing power cleans first or lunges the day before, and only did a single set of 5 to get the PR. This is obviously different. 365 was UGLY.

Did other people put the bar down between the power cleans? I didn't when they were lighter, but on the heavier ones I couldn't catch the bar in a hook grip going from shoulders down to knee for the middle rep.

I suck at ring dips, but I did the first two sets strict. If I had kipped the whole time it might have been better.

Never done close grip bench. Kept it explosive and lighter. Probably should have gone heavier.

Lisa M said...

A1: 90/100/105/110/115 failed hhc on last rep
A2: 90/100/105/110(2)/110

B1: 205/210/215/220
B2: broken but really focused on speed first set did 12 in a row which is huge for me

DL is something i haven't done a lot of Max's on so i have no idea what my 5 rep max is this seemed pretty good the last two sets were harder but performed them better than the first two. I think the last time i did a 1rm for DL it was 235 so i think there must be some improvement if i can do 5 at 220.

Sailorcrew said...

A1. 132, 154, 177, 188, 204
A2. 154, 177, 200, 211, 220(2)
B1. 225, 275, 325, 370
B2. First 2 sets unbroken, that's good for me, last 2 were 10 each then broken.

Played 90 minutes of soccer in my league this morning so that is my part 2 for the day.

joey warren said...

3 pos clean- 185, 195, 205, 205, 215
CGBP- 225, 235, 245, 255x2, 255x2
I felt great through this point

DL- 315, 295 x 3, stopped here
Ring dips- 4 x 15- felt easy

I tried to jump quickly into 315 and felt a lot pressure in low back, so tried to back off at 295 and it didnt go away so I stopped there.

We will see if it feels ok in part 2

Gord said...

3k row
time 11:57
avg/500- 1:59
avg watts-204
score 204/155= 1.32

first time doing more than 2k row. wanted to maintain 2min 500m. Was able to do this. may have been too conservative.

On a side note I have not used a damper setting more than 6 in well over a year. It got "heavy" in a hurry. my left toes started to cramp.

Pfeifalife said...

A1: 225, 235, 243.5, 251, 259.5
A2: +80, +90, +100, +110, +110(2)
(did a close grip weighted ring pushups as I have no bench for this)
B1: 385, 385, 395, 395 (most of these were tuff)
B2: unbroken

will have to do row late tonight. no damper settings or average watt reading. so i'll just post my time.

My PT is F'd in the A right now. probably won't be able to walk or comfortably sit tomorrow.

Garage Crossfitter said...

Erik- Thanks for figuring that out for me....

PTS- nice job with the turkey, was it a gobbler? I passed on 2 six points tonight, i didnt feel like dragging them for 2 hours to get to the nearest road.

April Hanlin said...

Only did bench and ring dip work

bench: 70, 75, 80, 80, 85 (very happy with this), 1RM last month with regular grip was 95.

New mom + working 10 hour shifts this weekend = not a lot of time/energy for work outs. But, I'd have it no other way!

ROBO- air five!

rwcorson said...

264 watt average
BWT-178.5 #
264/178.5=1.48
too much gas left at the end, I was pulling 1:35/500 in the last 300 m. I had a tough time staying on pace in the middle 1000m. I was shooting for a 1:48-1:49/500m pace, but it dropped to about 1:53/500m. I used a different stroke strategy this time. Usually I would go with a longer stroke and slower tempo, about 21-22 s/min. I never went below 24s/min and was up at 26-27s/min at different times. I tried to keep the handle no further than the handle hook and also alternated 10 strokes reaching to my feet, then 10 to the hook in the last 1500m.
Quads/ass were on fire. Lungs not too bad.

joey warren said...

Part 2:
back was sore from this morning but fine on the rower.

ave watts 293/178lb = 1.65

Jefff said...

A1. Having big problems with hang power cleans. Brain seems to shut off. Started at 133#, and lowered to 109-115 to work on form.
A2. 155,165,170,175(2),175(2)
B1. 379,384,369,374,359 - poor decisions on where to start with weight. Too heavy starting today.
B2. 15,15,15,12-2-1,8-2-1-1-1-1-1

45 min Rest

3k row
221 watts/165.5#=1.335

No option on rest period today. 8 hours may have made this better than 45 mins. 2nd 1500m much better than first 1500m.

Rory Hanlin said...

Part II

305/225= 1.35

Brent Maier said...

38/6'2"/194#

271/194=1.396

I'm done... I had to look away from the monitor between 1k and 2k because I wanted to quit so bad. After the 2k mark, the body had settled into a comfortable grinding pace. Brutal

1.48 500m avg
10:53 Total Time

rwcorson said...

Joey,
Great watt average. We are they same wt. How tall are you? Curious, as usually taller athletes are a bit better on the rows.
I'm 6'1".

Erik Luber said...

Part 2:

Score = 219.6/139 = 1.58
500 split average = 1:56.8

Wanted this one bad. Gave it everything I had. Did my best to maintain a constant pace until the last 300m. Now that I understand the physics of ergometers, you got to work around the u^3 law, any deviations will hurt you badd.

joey warren said...

Thanks corson, I'm 5'11, still waiting for that second growth spurt!

Joel B. said...

Part 1
A1: 135, 140, 145, 150, 155
A2: 140X3, 150X3, 155X3, 165X2, 165X3
Inside of hands 14" apart...hope that is right.
B1: 235, 240, 245, 250
B2: all unbroken

Last set of DL's was about 83% of my last 1RM. It also felt the best. This means I must not have warmed up enough to do this 1st thing in the a.m. Adjustments are to warm up better, and/or do it later in the day.

6.5 hrs rest

Part 2
Average watts: 254
Body weight: 156 (weighed right after row)
Score: 1.62

Total time 11:07. I got a 1:51/500m pace avg...about what I thought I could get. Lungs were pretty much fine except the pull for the end, but my legs were pillars of fire.

Scotty Hagnas said...

Av. watts: 243
BW today: 178
Score= 1.36
Time: 11:17' Ouch. That was over 2 hours ago, and my ass is still on fire. Cooked.
PWO: 25p/25c Applesauce, egg white protein. Followed by a nice meal at a Cuban restaurant.

Wes hendricks said...

Av watts: 234 or 243 can't remember now, so I will go with 234
BW: 145
Score = 1.61

Time = 11:35

Lungs were fine, damper setting of 7 is very heavy for me. I have only done 2K row on damper of 3.5 and just recently started playing with 5. My 2k row PR is 7:31, and could never imagine rowing another 1000 meters. I was at 7:34 at 2000. So i am going to assume I am improving

Doug Zirkle said...

Part 1:

Cleans: 115, 125, 135, 140, 145(x)
Presses: 135, 145, 155, 165, 170(2)
DLs: 245, 255, 265, 275
Ring dips: 15, 15, 15, 15

Part 2:

239/151 = 1.58

Chris Dunkin said...

Part 2: 279.5/207=1.35

time was 10:38, stroke avg. was 31. Had to do this at home on my model B, so the damper was estimated. This was the highest stroke count I have ever done. Usually I'm in the 24 range. trying to get more efficient.

Thad said...

Part.1
A1. Power cleans 175, 175, 180, 185, 185 failed on last lift from the ground
A2. Bench press (hands inside of 14")
190, 190, 195, 1/195, 2/195
B1. Deadlift cluster 275, 305, 330, 4/340
Wasn't sure of 5rm 1rm is 360lb, probably started a little light
B2. Ring dips last set broken no kipping all felt good


Part2.
Average watts 231
Bw 160
Total 1.44
Time 11:32

unit said...

WODed with depaul this evening... great WODs bro!...

A1- 185 / 205 / 225 / 225 / 235(fail)
A2- 235 / 255 / 275(2) / 275(2) / 275(2)
B1- 365 / 385 / 405 / 405
B2- :14 / :15 / :15 / :23 (locked the last set out by supinating forearms/hands and ex rotating shoulders and placing hands in front of hips)

20min rest

3K Watt / BW
- 1.56

~gm2

Pfeifalife said...

No damper setting on rower, no watt reading or average there of on rower used. Rowed 2 miles.

8:33

used a slower cadence but with as big and powerful rows as I could manage at my perceived pace. Could have paced it faster. For the first time on rowing I was using all post-chain for my drive, quads really didn't make an obnoxious contribution to the row. Power endurance was so much better that it really threw off my pacing. PT would burn but keep on working. Really got me excited. Apples and oranges when comparing work done on my rower to that done on a C2.

Well, the ghost of crossfit future will show me what it's like to be an elderly man tomorrow as I hobble around work in pain on joints that won't move...thank god alighty for this rest day.

depaul said...

Had a nice 3 and a half hour stint in the gym this evening. Sorry coach, not ideal I know. Unit great to wod with you as usual. Please include your "dismount" as part of your post : )

"warm up" intramural basketball game.

Pt 1:
A1: 165, 175, 185, 195x2 (couldn't catch from floor), 195x2 (this time I caught it...and then I toppled over backwards like a large unstable building.)

A2: 185x3, 205x3, 215x3, 215x2, 215x2.

B1: 305, 305, 305, 315. Rounded back a little on very last rep, but I think I'll live. 5 RM is probably right around 315, but 305 just felt heavy today.

B2: unbroken

Rest 10 minutes or so

Pt 2: 12:59.6 Yes I wish that was a typo but it's not. Having never rowed more than 500 m intervals before but knowing the horror stories of the 2k I was definitely too conservative in my pacing. Mercifully we didn't figure out how to make the rower display watts until mine had shut off already so I have no score to post.

Great day of wods though! Next time I will know I can push the pace up on those rows.

PTS said...

13.5 hrs rest then midnight row.

Part 2: 3k in 10:37.7
little bit more guts and this could've been low 10:30

avg watt=291
bwt=188
score =1.55

Coach I applied the feedback you gave me from the FGB video I posted and could actually feel the difference in efficiency on this row. Thank you.

PTS said...

GC it wasn't a gobbler, but I hardly ever get out so I took what I could get. Shaking my head at you passing up some six points.

Laura said...

A1:88/93/97.5/100/102.5
A2:80/85/90(2)/90(2)/95(1)-couldn't add and had 95# on bar instead of 90
B1: 145/154/164/179-deadlifts weak today--low back issues
B2: dips are slowly coming back-tried kipping, maybe did 1/5th of them kipping
Thanks Rob for your tips on deadlift portion

Part 2-DNF severe back pain after 1km--got off to stretch, then tried rowing again, disaster.

md said...

a1-135,140,145,145,145
a2-185,185,190,190,195 (2)

b1-255,265,275,275
b2-4x15 unbroken

part 2
300m damper on 7ish (its broken and stuck between 7 and 8 i think)
304.5/178 - 171
time 10:22

Brent Maier said...

Erik, I was way impressed with your formula on figuring the wattage until I saw that the most basic calculation of the entire thing was incorrect.

Score = 287.2/180 = 1.62 (1.595)

Just giving you shit and was looking for a little rest day conversation. There isn't a name for this phenomenon but I think it should be named Gord-itis!

Lisa M said...

Part 2
Watt Ave 185/128 = 1.45

Pretty happy with this cardio felt pretty good til last 500m i think i went out too hard at the beginning didn't have much left to sprint at the end.

was just over 8 minutes for 2K so i was really happy with that.

Calf and gimped leg both felt great - woohooo.

did hspu and butterfly kip work - still can't figure it out??? did three legit to the floor hspu in a row though!!!!

YoungManRumble said...

Part 2

266 avg watts / 174lbs = 1.53

Paul Klein said...

I don't know if this has come up yet, but there are two cool videos on the games site starring Steve Smith. The article is called "Patriot".

dmarsh said...

Part 1:
A1. 176,186,196,201,206
A2. 176,198,208,208,208
B1. 330,374,384,394
B2. 15,15,15,15

Part 2:
225/180=1.25

11:34. Definitely a major weakness. Did not feel great right from the start and just could not find another gear. Weak sauce.

Chris Fodera said...

Part 1:
A1. 155, 165, 170, 175, 180
A2. 170x3, 185x3, 190x3, 195x3, 200x2
B1. 345, 365, 365, 365, 365
B2. unbroken, wound up rocking front to back a lot

Didn't realize until after 3rd set that B1 was 5 reps. I was only doing 4, so I added another set for a total of 5 rounds of 4 for B1 and 5 rounds of B2.

Part 2:
Watts = 308
Avg watts = 248
Time = 11:13
/500m = 1:44
Body Weight = 170
Score = 1.46

Erik Luber said...

Brent - haha...thanks for checking over my math. Good eye. However, GC's score is actually correct, I just had a typo in writing down his weight, which is 80.45 kg = 176.99 lbs. Don't know why I wrote down 180 lbs, that what I get for being in a rush.

April Hanlin said...

row 3k

disappointed with my results. Not because I didn't perform but because I didn't push myself nearly enough. WAY underestimated myself. Started off first 500m at 2:30 thinking I'd do negative splits by 3-4 sec/500. Ended my last 500 at 1:58 with a lot left. Darn. I need to up the intensity.

Can't remember my ave watts.

unit said...

yesterdays... (sat) wod... catching up...

A1- 135(6) / 155(6) / 185(4) / 185(4)
A2- 45(5) / 70(4) / 70(3) / 70(3)
B1- 135 / 135 / 135
B2- 10ea / 10ea / 12ea

grip work at the end...

~gm2

dontpanic356 said...

A1: 205, 215, 215, 225, 225
A2: 225, 225, 235, 245, 235

B1: 315, 335, 365, 365, 365
B2: all unbroken

Trying to catch up...havent been able to do the doubles on my time schedule.

M@ said...

A1: 155, 175, 185, 195, 175
A2:185, 205, 215, 225, 225
B1: 315, 335, 355, 335
B2: all sets unbroken

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