day 6/45

A. Snatch Grip Dead Lift @ 51X1; 4-6 x 5; rest 180 sec
B1. Power Clean - 3,3,2,2,1; rest 120 sec
B2. Ring Dips - 20 x 5 sets; rest 120 sec
C. GHD Raises - hands at sides @ 2020; 15-20 x 3; rest 120 sec

post loads to comments

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/30g carb
post wod fuel - female:
above 16% - 30g prot/10 g carb
12-14% - 30g prot/25 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)


md said...

What is 51x1? Thanks for the help.

depaul said...

It is the tempo. It means 5 sec eccentric, 1 second pause on the ground, explosive concentric (on the way up), 1 second pause at the top.

crossfitmamaof4 said...

depaul -
-thanks for your clarifications on the tempo and eccentric concentric explanation. I have never seen programming like this very interesting and technical.
Sorry for for total newbie questions but trying to plan ahead for wod in the morning.
1. is the weight for a snatch grip dl and power clean going up each set for a max out?
2. no ghd what do you guys do to sub?
thanks a bunch in advance!

Chris said...

tomorrow will be my first day following OPT's programming. I know that I missed the first two training days of this series, but I am excited to get rolling.

I've was following the Main Site for quite some time now and OPT's WODs look nothing like the Main Site's. Can someone point me in the direction of where I may be able to understand the vernacular of the prescribed training?

For Example:
- What do "A.", "B1.", "B2.", "C" signify?
- "4-6 x 5", "15-20 x 3" are reps x sets?
- what is "51x1" and "2020"?
- rest prescribed is between sets?

Sorry for all the questions. I look forward to making the switch from Main Site to this!

Chris said...

also, what percentage of your daily intake should the balanced PFC meal that is eaten 45-60 minutes after PWO be? Fat multiples are still OK in this meal, correct?

deejay said...

hey guys go to the following link for FAQ to answer all of the questions you just asked and for anybody who has future questions

Chris said...

awesome...thanks a TON!

David X said...

Welcome guys!

David X said...

I have a feeling its gonna be a tough week for the Big Dawgs!

Pat, did you sign up yet for that competition in Dewitt yet?

Martin Altemark said...

Snatch grip DL: 4x90kg, 4x100kg, 4x110kg, 6x90kg, 6x90kg.

Not used to this thumb lock HURT.

Power clean, Ring dips: 70kg - unbroken, 75kg - unbroken, 80kg - 18/2, 82.5kg - 12/2/2/2/2, 87.5kg - 9/3/2/2/2/1/1

NO GHD bench so stiff legged deadlifts with 32kg KB. Any better options to sub GHD raises?

Doug Zirkle said...

Coach ... quick check: gals are fueling more CHO than guys?

Jefff said...

SGDL - 176,196,216,226,236
PC - 172,176,181(f),181(1),181
Dips - Fractioned every round
GHD Raises - 10,14,11

Hamstrings still burnt

Mike Molloy said...

Snatch Grip Dead lift (pounds)-

Power Cleans-165x3 175x3 185x2 195x1 (fail on 2) 195x1 205(fail).

Ring Dips- 20-20-20-20-17-3-3
GHD Raises-15-15-15

Felt the strenuous hike I did in the White Mountains this weekend during the SGDL's, but overall pretty happy...

Wes hendricks said...

its about time i see you posting mike.....psyched to see it!

Mike Molloy said...

Thanks Wes. I think I'm just about over that low back injury and looking forward to getting after it. Let me know if you're in the area sometime buddy.

Chris Dunkin said...

A: 135,155,185,205,225,315x6
B1: 185,185,225,235,250f
B2: w/15lbs. 20,20,17/3,15/5,15/3/2
C: 3x20

pwo: 80c/30p refuel

started (A) too light. Had much more in the tank than I thought. 2 days off did me some good.

marcus Allen said...

A. 95, 115, 125, 135, 155 all x6
B1. 135, 155, 175(m,f), 175(fx2), 170
B2. all assisted somehow
C. all x20 and unbroken

Post WOD fuel
1 whey shake, 1 apple

have a great day!

OPT said...

Doug, yes, generally speaking females are more carb tolerant than males...when the intensity changes, so does the carb fuelling post workout for males and females as well...

Lisa M said...


I don't have a GHD either. I have a BOSU ball (hopefully you know what that is) that i put on my bench and then i just hook my feet under a barbell and do them that way. It actually works pretty good the only problem i think is you won't get full flexion if you are tall. you can do extensions and ghd situps on it though. So far my best alternative.

Wes hendricks said...

A. 155-175-195-205-215 (all felt strong and fast)
B1. 175-185-195-200-205(PR, very ugly)
B2. 20-20-20-20-20 (unbroken/easy)
C. 15-15-15 (painful)

Ryan B. said...

first of all, love the new look of the site!

A. 155x6, 175x6, 195x6, 205x6,
215x5(pr! first time tho)

B1. 155x3, 165x3, 175x2x2, 185x1
(failed on 185 twice before i
nailed it)

B2. all broken,and assisted, usually 10, then 5 and 5
(dips are a weakness)

C. subbed goodmornings (no ghd)
45lbs x 20
65lbs x 20 x 2

cant wait for tomorrow...

Ryan B.

rwcorson said...

A1. SGDL - all 6 reps - 176, 186, 196, 206, 216.
I used straps for sets 3-5.
B1. Power Clean - 142x3, 152x3, 176x2, 186x2 (3rd pull on 2nd rep was slow), 201x1 fail
B2. Ring Dips - 20,20,13-2-2-1-1-1,9-3-3-2-2-1,10-3-3-2-2 Getting some improvement here. Starting to drop quicker and kip more aggressively.
C. 15, tempo was more 2010, 15, adjusted hand to behind butt and 1st 10 were 2020 and last 5 were 1010, 14, 5 reps 2020 and the rest 1010.

Ali Loach said...

A. 110# for 4 reps for all 5 sets. Never done this before and really focused on adhering to the prescribed tempo.
B1. 75/90/100/110/120
B2. No rings, 2 sets of 10 for the first 2 sets, then did as many as I could strict and used band assistance for the rest.
C. no GHD but stuck to tempo with my rigged up substitute.

PTS said...

David: I haven't signed up yet.

Geoff Aucoin said...

Well I think I've found one of the best post-WOD whole food meals there is; borscht!

My apologies to anyone out there with Eastern Bloc heritage, maybe you never want to see another bowl in your life, but if you add some lean meat to that then it's awesome post-WOD (if you don't mind your pee turning red and any sudden urges to wear large fuzzy hats).

PS. I use yams instead of potatoes...
PPS. Lovin' the FAQ. And the new OPT photo.

Gord said...

snatch- 152,172,181 186,191
Cleans- 172, 176, 181, 186, 189.5
ring dips 20,20, 17+3, 15+3+2, 12+3+7 single reps
GHD- hard to keep tempo

Erik Luber said...

love the new look of the site!

A1. 80 kg x 5, 80x6, 82.5x4, 82.5x4, 85x3+f
B1. 60 kg, 60, 65, 65, 67(f), 67(f), 60
B2. 20, 17/3, 17/4/3, 11/4/5, 13/42/1, 10/4/3/3
C. 20, 17, 20

Grip was limiting factor on DLs. Accidentally did an extra set of cleans and dips. Clean felt slow. Tendons on inside of elbows still extremely tight from day 2/45.

Chris Biles said...

James, thanks for taking time to answer yesterday. I'm in. I think this is what I need to progress.

B1. 145,155,155,155,155
B2. 20,12(then doubles),10(then doubles)x3
C.Goodmornings 45# 3x15

Scott said...

Does anyone have advice on how to deal with rips? I started following this site a few days behind, so I'm doing the track workout today, and the 100 pullups gave me a couple rips. I tried a salt bath but I'm not sure what else I should do.

YoungManRumble said...

B1. 176x3,176x3,198x2,198x2,220x1
B2. 20-20-20-20-20
C1. subbed T2B - 15, 10+5, 10+5

Post WOD Meal
3.5oz bison / ground turkey
100g sweet potatoe
50g apple sauce

Garage Crossfitter said...

Saturday- 46 bundles on shingles, 12 hour day

Sunday- 10 bundles on shingles, 6 hour day

No rest for me this past weekend, body wrecked from carrying shingles all weekend, and hands banged up. I almost sat this one out but when I got home from work I felt pretty good so i went at it....

Snatch DL @ tempo w/straps135,155,175,195,205(5)

power clean
*dropped all reps with very quick re-set*

ring dips-unbroken, i almost have the "cyclical kip" down with these, fast and much easier and efficient.

ghd's- 15x3, my hams are toast from the roof.

Brian Maier said...

A: 225(6),235(6),245(6),245(4),245(4)
B1: 165,185,205,225,X
B2: all unbroken
C: 20,20,20 (tempo on last set was really tough, took a couple second pause on rep 15)

X: pulled something in my lower back doing 2nd 225# PC so I didn't do last rep. Must have been a combination of improper technique and lack of sufficient warm-up.

Now, 6 hours after workout, my lower back has really tightened up. Can't even stand straight up. Icing and hoping I recover quickly.

Bowser said...

Snatch DL @ tempo (kgs)

PC (kgs)
rings dips are my downfall, managed 12 the first round, then sets of 5 mostly. Last 2 rounds were a whole lota singles and doubles.

Subbed T2B for GHD's.

KSC said...

a1) 225x4/205x6/215X6/225X5/235x3

B1) 135/155/175/185/205

C)20 GHD situps x2 because I can not read. 20GHD raises as rxed.

Lisa M said...

Snatch grip DL
115, 120,125,135,145 all 6s except 145 grip was the issue

I wish i wasn't retarded and could read because i did B1 and hang power cleans by accident until the very last set when i realized my misatke oh well here are my numbers anyways
B1 90/95/105/110/115
B2 very broken but getting better my arms are baked now though
10/5/5; 7/5/3/3/2; 6/4/4/3/3... anyways you get the trend at least i toughed it out until the last set where i used band assist as i was running out of time

C 20/20/20

Doug Zirkle said...

Greetings, Dawgs:

First results post, after lurking for quite some time.

I'm 47 y/o, 5'10", 152 lbs. Came to CF about a year ago, after years of high volume endurance training. Found this site earlier this year, and have been doing the workouts ever since. I still have a long way to go, but I've made good progress so far and I'm very excited about being part of the work that goes on here.

Thank you all for making this such a great community. I hope I can find ways to contribute as well.

A. 95x5, 115x5, 135x5, 155x5, 185x6
B1. 125, 140, 150, 155, 160
B2. 20, 10/3/3/2/2, 6/4/4/3/3, 6/4/4/4/2, 10/5/5
C. 15, 15, 15

First time doing SGDL, so started very conservatively. Tough on the thumbs. Had some left in the tank at the end. More aggressive next time.

Previous 1RM power clean was 150, so exceeded that three times today (150x2, 155x1, 160x1). Very pleased to see it moving up, as I've been plateaued for a while on this exercise.

First set of RDs was a PB (20 straight, previous PB 16). Went downhill fast from there, but my kip improved at the end, accounting for the last set improvement. Focused on keeping head up and avoiding t-spine flexion for full ROM w/biceps to rings.

GHRs were tough. Not strong yet in this movement. All were band-assisted. Focused on achieving full hip extension before the "second pull" during the concentric phase, and maintaing full hip extension until parallel to the ground during the eccentric portion.

YoungManRumble said...

tough luck with the back...hope it is nothing serious Brian.

Greg Soneff said...

A: 90x5/100x5/120x4/120x4/130x3 (kg)
B1: 70/80/90/90x1/95(fail)
B2: 50 unbroken DUs x 5 rounds
C: 20 GHD back extensions x 5 rounds

Sharp pain in my shoulder during dips so decided to sub unbroken DUs instead.

Lauren said...

A: 95, 115, 125, 135, 145 - have never done this before and the grip hurt my thumbs!!
B1: 125, 135, 135, 140, 145 (F)
B2: Completed the first five, then used box to complete the set.
C: 12, 12, 12 tempo was hard to keep up- and still unsure if I am doing this correctly.

Scotty Hagnas said...

A) SgDL: 179,189,199,209,219 6 reps @ each weight. Should have started heavier. Ouch.
B1) PC: 160x3,170x3,175x2,180x1(miss 2nd),180x1 Felt really good early, CNS done in the 4th round though.
C)GHR: 20,15,10 Lost the tempo last couple of reps of set 2, terminated 3rd set when I couldn't keep the tempo.
PWO: 40p/20c Lean turkey w/spinach, fresh carrot, celery, cucumber juice.

Rob Ottesen said...

good monday.

SGDL 265x5 for all
I had the stregnth just not in the grip thats what held me back dont have staps. Would have liked to go heavier.

PC 215,225,230,235,245

dips no rings reg dips all unbroked sets of 25

GHD 20x3

getting ready to go for a 4 mile run tonight. See ya tomorrow big dawgs.

COACH bad ass T-shirts. i need one

Mark R said...

A. SGDL 155(6),165(6),185(6),195(5),205(4) Should have started heavier.
B1. PCl 115(3),135(3),145(26),155(X),150(x,1),150(1)
B2. Ring dips 19-1;11-6-3;10-5-5;10-6-4;11-4-5
C. GHD 20,15,15

dontpanic356 said...

Had PT for the SWAT team today in the morning. Push ups, Pull ups, Sit ups, and a Run around 3 miles.

Did WOD after training.

A. 245 x 5, 255 x 5, 275 x 4, 275 x 4, 295 x 4
(had to use alternating grip after 3 sets)

B1: 225 x 3, 235 x 3, 245 x 2, 255 x 2, 265 x 1

B2: 20, 15-5, 12-5-3, 15-2-2-1, 5-5-5-5

C: 3 sets of 15, unbroken.

Shoothouse training tomorrow....cant wait.

Rob Sifton said...

Scott, once they are ripped let them heal as best you can. Once you have them healed you must prep them for the Bar. This means stripping the calluses down to nothing and then using a file to take away any of the sharp edges (Sharp knife, or nail clippers if you must). The more skin you leave on the more the chance of ripping. Good luck, Some are just more prone than others.

md said...

A - 225, 235, 245 (4), 240, 240. Like most, grip failed.
B1 - 155, 160, 160, 165, 175
B2 - 18 2, 16 4, 14 3 3, 12 3 3 2, 11 4 3 2.
C 20 x 3 easy

40p, 20c whey and berries

Sweeney said...


Geoff Aucoin pescribes shaving your hands in the shower. I thought it to be absurd, but I gave it a try and I have not had a signifcant tear since.

Sailorcrew said...

First post, hopefully didn't mess up the protocols too much.

A. 220, 243, 265, 287, 302. I used the snatch grip for width but used a mixed grip. Please let me know if that was the intent or was it actually a hook grip for the lifts.

B1. 177 x 3, 188 x 3, 200 x 2, 210 x 1 ( 1 fail), 210 x 1.
B2. all RD's done but broken up.

C. 8, 9, 9. Tough, felt yesterday's league soccer game at this point.

OPT, thank you for responding to my email earlier and a huge thank you for the FAQ you put up, it answers so much. David.

Paul Klein said...

Scott, per the hands:
I found that keeping the tear damp at all times really helped them heal faster. I used aquaphor (its a breathable vaseline) on the wound and kept in bandaged AT ALL TIMES. I think it is the same concept that they use to treat burn victims and its the reason cuts in your mouth always heal so fast. No scabbing! Whatever you do, don't let it scab over. Mine healed up in about a week.

Once it heals you have to be proactive and maintain the calluses. Like Rob Sifton said use a knife or nail clippers. I use my wifes "foot stone" in the shower every night. I haven't had a tear since.

Todays WOD
A. 135x6 155x6 165x6 175x5 175x5

B1. 3x165 3x175 2x185 2x190 1x190
B2. Sets 1 - 4 unbroken set 5 15 + 5
C. 20, 15, 15 (my hamstrings were BURNING!!!)

Rory Hanlin said...

A. 225, 275, 315, 345, 405x3
B1. 225, 245, 265, 275, 290, 305 fail
B2. All unbroken
C. No GHD, subbed as many back ext. broken all over, I suck at this

A lot of new Big Dawgs. Good to see, welcome all.

deejay said...

A. 220(6)/262(6)/282(5)/282(4)/282(3)
B1. 220(3)/240(3)/250(2)/264(1)/274(1)
B2. first set I got 18-2, the rest of the sets started with 2 sets of 5 and then the rest broken alot
C. 15x3 - these suck

Michael McCabe said...

snatch grip deads: 175x6, 205x6, 225x5, 235x5, 245x5... not sure if that slow eccentric taxed my hammies or my thumbs more

power clean: 175, 195, 205, 205, fail215x1
ring dips: 16+4, 9+6+5, 14+6, 12+5+3, 12+5+3... tried to get a good rhythm, light kip

no ghd so subbed good mornings for p-chain work: 115lb x 12 x 3

hopin for an early post of tomorrow's double! thanks for the great wods coach.

Anonymous said...

A. 6/185, 6/205, 6/225, 6/245, 4/255 grip failed
B1. 3/155, 3/177, 2/185, 1/190, f/190
B2. 18,2/ 15,3,2/ 10,kipped the rest 6,4/ 12,6,2/ 10,4,3,3
Had to shorten rest to 60 sec, to get this done on time,did GHD raises about 3 hours later.
C. 20,20,20 modified GHD setup. Probably not full range of motion.

Steve Howell said...

If you don't have access to a GHD for Back extensions and Sit ups whats a good sub?

PTS said...

6 reps for all SGDL- 185,185,225,245,265. I need some straps for these.

PC-185x3, 195x3, 2x205, 1x225(PR), 1x205

all ring dips unbroken

20 reps all ghd raises

CrossFit HR said...

A: 155, 165, 185, 205, 225 - all 6 reps except last at 5
B1: 135, 165, 185, 195, 205
B2: Unbroken through first 3
C: Ouch

Whey and sweet potato post WOD


EHR said...

Eric R.
A1. 185/205/225/245/265
B2. 20/20/20/16,4/16,4
GHD raises:subbed back extension, don't have GHD machine 20/20/20

3:30 am wake up for tomorrow's WOD, I think it's going to sting.

Pfeifdog said...

A: 315 all set at 4 reps
B1: 185,205,215,225,235
B2: 12 to 16 unbroken every round
C: broken, kept on crushing my nuts

Post WOD: 40 grams of isopure

Notes: used standard grip on DL and it seemed to be a limiting facture, next time will switch to hook grip or over/under. Power cleans could have went heavier but decided to work on form.

joey warren said...

A. 185(6), 205(6), 225(6), 245(5), 245(4)
grip was failing
B1. 185, 205, 215, 215, 235
B2. all unbroken- felt easy
C. 18, 10, 8

Joel B. said...

A: 185X6 X 2 sets, 195X6 1 set, 205X5, 205X4
First time on these. Hurt thumbs worst. Tempo tough, and maybe could have done a bit more. Next time, as I wasn't sure where to start.
B1: 150X3X2, 160X2, 165X2, 175X2
I am getting better at these...
B2: unbroken; 16, 4; 17, 3; 16, 4; 9, 6, 5;
C: 15X3
Hammies still feeling the sprint intervals...not to mention the fist parts of this wod.

Who is answering 3+ a day?! Haha.

Chris said...
This comment has been removed by the author.
April Hanlin said...

Under estimated myself (that's what happens when rory is not there to over estimate what i can do).

A. 65, 85, 105, 115, 135x4, 135x5
B1. 65, 65, 85, 85, 90(PR), 95 fail
B2. Subb'd dips off bench
C. Sub'd back ext sets of 30

Interrupted by my girl during the WOD, had to rewarm up right before the 95 attempt. I think I could have gotten it if I did it normally. Oh well, can't deny a hungry baby!

Chad Action Brandt said...

SGDL: 125x6/145x6/155x5/175x4/200x4
Butt is rising out of bottom before shoulders

PC: 125x3/145x3/175x2/185x2/200x1
RDs: 10-5-5/20/20/20/10-5-3-2

GHD-R: got it done with a crappy back ext mahine, rigged up with mats and 45# plates for proper angle.

David X said...

With all the new Big Dawgs posting I really wanted to come out and put up some good numbers, but I just wans't feeling it tonight. I've been under some stress lately and my mind kept wandering off during the wod. I kept missing power cleans with weights that I've nailed in the past and I took some extra rest between sets to refocus, but I just didn't have it tonight.

Refueling and going to bed!

A. 135/155/175/195/215
B1. 175/195/205(F)/205 (f)/xxxxx
B. 10,10/10,10/10,10/xxxxx/xxxxx
C. --

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

A. 275, 295, 315, 325, 335x4 crappy, hamstrings feeling it
B1. 235, 245, 255, 265(F2)lost the last one due to bar being over toes on 2nd pull, 270(F) felt slow, might have muted hips and lost low in in front, couldn't hold it.
B2. All unbroken
C. were broken, not sure of count, same nut crushing issue and back burn.

mentally i feel a few steps behind today, not really a fog, but not all here mentally today. I couldn't pat my head and rub my belly simultaneously right now to save my life. Need some sleep tonight!!!

holy crapes Rory, 405 on SGDL! Tis no man, tis a beast...

can't wait for my shirts to get in...

Mack Lar said...

A. 225x6/245x6/265x4/265x6/265x6
B1. 185/185/195/205/215
B2. UB/15-5/15-5/12-4-4/12-4-4
C. 20/20/20

Chris said...

All weights in pounds

A. 245x5, 245x6, 245x6, 265x6, 295x6
B1. 145, 155, 165, 175, 185
B2. First 4 sets unbroken. 19,1 for 5th set.
C. 20 for all GHDs

Snatch grip was really challenging. Should have started with a higher percentage of current 1RM of DL (480). Tried/used the hook grip as well during SGDLs and that was painful.

PWO Shake: 40g Protein (56g MRM Metabolic Whey) in 1 cup water and 1/2 cup coconut milk.
PWO Carbs: 1/2 cup mashed yams with a little cinnamon.

45 Minutes later: 4.5 oz turkey deli meat, 1 apple, 3 Tbs almond butter

Evan Johnston said...

Great to see all the new Dawgs, big welcome to all.

Little dissapointed didnt have time to get through everything today, darn exams...

A, 205 x6, 225 x6, 235 x6, 245 x4
Like a lot of other posts grip limitting factor. Rory, that weight is sick.

B1. 3x 155, 3x 175, 2 x 185
B2. 20, 20, 20

Booked off time for the double tomorrow. Looking forward to it.

depaul said...

Got to hit it with unit today and as usual good things happened:

A. 175x6, 185x6, 195x6, 205x6, 225x4 (lost grip)
B1. 155x3, 165x3, 175(f) 175x2, 175x2, 190x1 (pr)
B2. Only made it to 12-14 each set before having to drop off and rest to complete the set.
C. 20x3 done on matt with feet anchored. This seems like a pretty good sub actually.

Rory I think it is safe to say that your first pull is not the limiting factor in your snatch...

unit said...

thanks 4 WODing with me 2day depaul... and nice job on the power clean PR especially with those rippied up hands (as pictured on today's wod... its u!)...

A- 185 / 225 / 275 / 315(4) / 315 (switched grip x6)
B1- 185 / 205 / 225 / 225 / 245(f)
B2- unbroken
C- 3x20... as depaul described... hammies still sore from RDL set a few days ago...


Todd Dyer said...

A. 225lb all sets
B1 135-155-165-175-185 lb
B2. 20 each set but all sets broken
C. 4 x 10 reps

Justin Flynn said...

A. 225,245,265,285,305
B2.20, 18/2, 14/5/1, 10/5/4/1, 10/5/3/2
Ran out of time for GHD.

Anonymous said...

pushups=6 (least in round)
kbs @53Lb=102 reps