day 36/45

A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms

post loads, reps and notes to comments
double tomorrow


unit said...

coach... not that I can do 7 at that pace, but 4 those that can, is amrap in 30sec of hspu at that tempo correct?... max of 7 hspu?...
just trying 2 clarify...

David X said...

Done at 0530.
CAB and movement warmup.

A1. 195x3 for all three sets.
A2. 205x2 for all three sets.
B1. 15/14/14
B2. 4/3/3
C. 15#

Focused on grip and technique and I'm pretty sure that this is a new PR. Also, I didn't tweak my wrist in any way.
The bench presses felt strong although this is shy of my PR.
First time swinging new 2 pd kb-very heavy and pushingthe intensity made it seem a lot heavier. Fought the want to pace these.
HSPUs sucked. Tough to keep tempo, when thi sis a weakness to begin with.
Ext Rot felt like I was back at the globogym for a minute.

rwcorson said...

A1. 163x3/176x3/181X3
Cleans felt very heavy this am.
A2. 182x3/201x3/208.5x3
B1. 15/16/16 first time trying to push KB down. Good for small #s.
B2. 5/5/5 The eccentric tempo was good, I got a bit too quick on the concentric in the last 2 reps of set 2&3.
C. 17.5x8, 20x8 I wouldn't have been able to do 1 more rep with the 20s.

Ryan B. said...

A1. 155x3, 170x3, 185x2
A2. 155x3, 170x3, 185x2

B1. 15 15 15
B2. - subbed partial rep HSPU
11 10 13 (first HSPU's ever)

C. 15 lbsx7, 15 lbsx8

Ryan B.

Chris Dunkin said...

A1. 225,230x2,230x3
A2. 225,255,285
B1. 20,19,19
B2. 9,4,6
C. 25lb/arm, 30x6 each arm

not enough warm-up on the pc's. felt sluggish.

PTS said...

PC- 3x195, 3x195, 2x205
BP- 3x215 3x225, 2x235

KBS- 16,17,16
HSPU 5,5,4 - I stink at HSPU but the tempo made it even tougher.

I don't have DB's so missed out on part c.

Kyle F said...

A1. 185/185/185 (3 reps per)
A2. 195/215/225 (3 reps per)
B1. 15/15/15
B2. 15/14/13
C. 20 (Failed Left), 15

PCs felt weak and ugly. Should have gone heavier on bench.

Accidentally totaly ignored the HSPU tempo and just went all out. oops. KBS weren't hard I just couldn't go any faster.

rwcorson said...

As Unit said, @ 2020 you will only be able to complete 7 1/2 reps in 30 seconds if you have the right tempo.

Martin Altemark said...

A1: 3x80kg, 2x87.5kg, 2x90kg (1+1f)
A2: 3x80kg, 3x82.5kg, 3x85kg (PR)

B1: 18, 17, 16
B2: 10, 10, 8

My bench press is pathetic. Surprised that PC felt so strong today. Happy about that!

Could have gone faster on swings. Felt very strong on those. Obviously had problems keeping tempo on HSPUs right. Found it in last set.

Getting vaccinated against that new flu today with whole family so I'm gonna have to bail tomorrows double. Bummer, but that's how it is sometimes.

Joseph Weigel said...

Just started following the blog. Can't wait to get into it.
A1. 205x3 215x3 225x3
A2. 195x3 205x3 210x2
B1. 16,16,16
B2. 9,9,9
C. 13 lbs.
Tried to follow tempo on HSPU but my concentric must have been a little fast.

Chris Biles said...

A1. 145#, 155, 165 (3 of each)
A2. 165#, 175, 185 (3 of each)
B1. 14/14/14
B2. 6/3/3
C. 10# (8 each arm/set)

This is the first time I've gotten more than 2 HSPU in a row and I got 6! The overhead work is paying off!

Thanks, coach!

Gord said...

A1- 162/174/176.5 (all 3's)
A2. 196/206/216 (all 3's)
B1. 15/14/15
B2. 6/6/6- tough to keep tempo
C- used 10 and 12.5 (left arm weaker than right)

Mark R said...

A1. 145x3,155x3,160x2
A2. 160x3, 165x3, 170x3
B1. 13,14,14 - 1.5 pood, no 2 pood
B2. 8,8,8
C. No time.

Ryan @ CFGP said...

A1. 185x3 / 195x3 / 205x2
A2. 185x3 / 215x3 / 235x2

B1. 16 / 16 / 16
B2. 5 / 4 / 4

C. 20# 8 right 7 left / 6 each arm

Warm up sucked this morning

Ali Loach said...

A1. 120#(2)/110#(2)/120#(2) - dropped it back for the second set because my technique for the first set was FUGLY. Def. should have warmed up the movement more....
A2. 115#(2)/115#(2)/115# (2)..should have tried for a third rep on sets 2 and 3....would have got it!
B1. 13/14/14 used a 55#DB
B2. 4*not to full depth/10*lowered to a sit disc on a 5# plate and it was too high to do the tempo/6*lowered to a sit disc only and followed tempo strictly.
C. 15(8)/17.5(6)

Chris said...

A1 155x3, 155x3, 165x3
A2 185x3, 195x3, 205x3

B1 13, 14, 14 (Didn't have a 2pd KB so I use 1.5 pd KB)
B2 5, 5, 5, (HSPU is a weakness but had a good tempo)

C 15-6 15-6

BK said...

205 x2 x3@ PC
225x2 ,235x3,240x2 @bench
18 pound KB

Garage Crossfitter said...

power clean
185,200,210-3 reps all sets


KBS 15,15,15- KB felt like it was 55lbs

HSPU 6,6,5

DB Ext. 15lb x8, 20lbx6.
*both arms felt equal but once fatigued set in, it was game over.

left wrist real sore, right knee making some progress....

Lauren said...

A1 120, 130, 140
A2 115x3, 135x3, 145x3

B1 15, 16, 16
B2 Attempted this-- but hurt shoulder!!!

C 7.5x8, 10x8

joey warren said...

A1- 205, 205, 215
A2- 245, 265, 285x1

B1 - 17,17,17 - felt light and fast
B2 - 8(too fast), 7, 7 (failed on 8th rep last 2 sets, i guess 30 sec is my max)

C - 20lb x 8 x2

md said...

A1. 145 ,155,165
A2. 205, 215, 225 (2)

B1 15,15,16
B2 7, 7, 7

C 15#

KSC said...

A1) 155/175/195 X3
a2) 175/225/235 X3

b2)10/13/14 forgot about (2020)

c)12.5/15 X8 to light

Scotty Hagnas said...

I was feeling good yesterday, so I did my structural balance tests.
14" CG Bench press: 220lbs @ 30x0 (a PR, I'm sure)
Ext Rotation: 20lbx8L/8R; 22lbx5L/6R @ 3010 Few reps short here, and slight imbalance.
Lying Powell Raise: 15lbx 5L/ 8R; 20lbx1L/3R @ 3010 Well short here, and significant L/R imbalance. This was worse before, but I've been training this 2-3x week for several months.
Trap 3 raise: 10lbx8; 12lbx7 @ 3011 Fail @ 7 reps (shorting the ROM), this one's way off.

I have been adding in 2 sets left, 1 set right of the Powell raises, usually on day 1 and 3 of the WOD cycle. Looks like I need to up the volume of work here if I want to bring these #s up to where they should be. Any thoughts on appropriate volume?

I did a several month cycle of bringing my external rotation strength up last winter. I haven't done much maintenance work on it since then - interesting that my ext. rot. strength has not dropped off. My bench went up 30lbs at the end of that training cycle w/o a single bench training session.

PC: 165x3;170x3;180x2
Bench: 185x3;190x3;195x3 Felt a bit fatigued from yesterday.
KBS: 14/15/15
HSPU: 7/7/6 Failed last rep of 6th round.
DB Ext Rot: 20x8/8;22.5x6L/8R Actually got more reps than yesterday.

PWO: 40p/20c Dream Whey (delicious, by the way) + coconut water = greens

Lindsey said...

A1. 75/80/85(2)
A2. 75/85(2)/85(3) - should have sucked it up and pushed harder on the second set, think I could have done more
B1. 35# db - still working on proper form - 11/12/14
B2. 5/5/5 - spotter assisted
C. 10(8)/15(6)/10(8) - what a difference 5 lbs makes, could not make full ROM c 15# and no db in between so went back to do a third set at 10

Joel B. said...

A1: 170X3; 175X3; 185X2 (f3rd)
last recorded 1rm on pc was 185...appears that pr is out of date!
A2: 175X3; 180X3; 185X3
back up crusty barbell...about 2-3#'s light I believe...hard to tell on my bargain basement bathroom scale

B1: 15, 15, 15
B2: 6, 6, 5
first 2 sets a bit fast on the concentric

C: 15#'sX8 both arms; 17.5X6 left arm, 17.5X8 right arm

Rob Ottesen said...

Hey everyone back at it tomorrow. this was our test week at for SF. last 3 days were pt test, 5 mile run, 12 mile ruck march 50lbs dry.

monday pt test
PU in 2 min= 71
SU in 2 min= 73
2 mile run= 14:05
for score of 277 out of 300

5 mile run=39:50

12 mile ruck=2hours 46 min

unfortunately i had to take off a couple of days but ready to get back

YoungManRumble said...

A1 176x3 - 198x3 - 209x2
A2 225x3 - 245x3 - 265x3
B1 16 - 16 - 16
B2 6 - 6 - 6
C 10

Sailorcrew said...

PC: 3 x 201, 3 x 210, 1 x 220
Bench: 3 x 201, 3 x 210, 3 x 220
KB: 15, 15, 15
HSPU: 13, 11, 10
ER: 3 x 6 w/25.

This was the first time I messed up on the protocol. I only rested 90 seconds between each PC and Bench and the tempo on the HSPU was off, just did amrap with no regard to timing.

Chris Fodera said...

A1. 170x3, 180x3, 190x3
A2. 195x3, 205x3, 220x3
B1. 15, 16, 17
B2. 5, 5, 5
C (L arm): 20x7, 20x8, 20x7
C (R arm): 20x8, 20x8, 20x8

PWO: 40gP (MRM shake), 10gC (mashed yams w/ applesauce)
50 min later: turkey deli meat, apple, almond butter

- Accidentally did an extra set of C.
- Probably could have gone heavier with Power Clean...definitely should have started heavier.
- Should have started @ 205 for bench. 220 for 3 was max effort
- KBS felt good; time was limiting factor
- HSPUs were tough due to tempo, but I kept a strict tempo the entire time.
- Left arm definitely weaker than right on DB Extension Rotation

Murdock said...

I posted my workout earlier for the first time and I didn’t introduce myself. So I wanted to take a moment to introduce myself to everyone. I am a seventh grade teacher out of Binghamton, New York. For you guys that don’t know where that is it’s Upstate New York. I have been doing Crossfit for about 5 months and I started Paleo about 2 months ago to change my diet for the better. I am looking to go to the next level and I have an interest in competing in the Crossfit games at some point. I was introduced to Crossfit and OPT through my friend Dave and he suggested that I move toward this programming if I have goals of competing. I am looking forward to moving forward and continuing to become the healthiest person I can mentally and physically.

Chris Murdock

Mike Molloy said...

A1: 185x3 for all sets. Liked the fast tempo of these.
A2: 175x3 for all sets. Making good progress with the bench press.

B1: 17 for all 3 sets.
B2: Couldn't quite get the tempo right. 8 reps for all rounds

C: 8 reps at 22 pounds. Got a little ugly in the 3rd set but ROM was good.

David X said...

Welcome to the Big Dawgs, Murdock!!

Garage Crossfitter said...

Murdock- Welcome dawg, WHOOOOF!!

Paul Klein said...

A1. 165, 185, 195 (all 3 reps)
A2. 200, 215, 230 (all 3 reps) should have pushed harder, I had more.

B1. 16, 16, 16
B2. 6, 6, 6

C. 8, 8 both with 15lbs
First time doing this, I was surprised how much harder it was with my left arm vs right arm.

The word verification for posting this is nobvilin....hahaha

Dave X said...

Paul, I dated some girls in the past that I would consider to be a nobvilin.

Rob Sifton said...

PClean 140,160,165(1)
BPress 120,130,150

2p KBS 15,14,12
HSPU 6,5,4

Ext Rotation 10,12,15(4) went with the lowest on weakest arm.

did this in Winnipeg, with Brendan and Derek. Thanks for the hospitality and generosity. And dinner Brendan!

Wes hendricks said...

A1. 185-190-200 x 2
A2. 175-185 x 3-190 x 1 (in the garage by myself and doubted myself)
B1. 15-16-16(tried to get it as straight over head as possible)
B2. 7-7-7
C. 10 lb plate x 8

EHR said...

Eric R

Bench 205,225,245(2)
PC 175,185,190
Kbs 16,17,16
Hspu 7,7,9 screwed up on the pacing of the last one

Brent Maier said...
This comment has been removed by the author.
Brent Maier said...


PC: 90/100/100kg (220#)
BP: 85/105/115kg(1) (253#)
KBS: 16/16/16
HSPU: 7/7/5
DB Rotation: 15/15/20# (6 per arm)

Caught one of my 2nd set PC's on my shoulder/bicep and bruised it up pretty good. Could have gone up to 110kg but my thumb was numb so didn't go up the last set. That will teach me not to forget the chalk next time. Pushed BP to the limit on the single rep at tempo. KBS and HSPU's were full range of motion and felt good. Kept good form on the DB rotations, I think 20# is pretty accurate at x6 reps without having to compromise.

Brent Maier said...

Welcome Murdock! Ouuuuu

unit said...

A1- PC - 225 x3 / 235 x3 / 250 x2
A2- BP - 275 x3 / 295 x3 / 315 x2
B1- Swings (70lb db) - 16 / 16 / 16
B2- HSPU - 5 / 6 / 6
C- 20lb [x6(L),x8(R)] x2

90 sec rest bw A's, 60sec rest bw B's... the rest was as rx'ed...
after doing c, I think I know where a HUGE weakness lies... compared 2 my 14in BP... another goat 2 work on...


Pfeifalife said...

A1. 242x3/262x3/286X2 (most likely started too light, but happy with outcome)
A2. +95x3/125x3/140x3 (again started too light, but last set was a tuff one)
*note, up to this point my back felt ok, it has been sore and uncomfortable for about a week but not that big of a hindrance.
B1. 16/16/16 (form was good and back was held erect, bending and hip, but this f*d my back up big time. with a fresh back i think i could have increased my turnover, endurance was no problem at all. power curve never fell off)
B2. 6/5/5 (felt like my cadence was good, did better on these than i thought i would, these didn't hurt my back at all)
C. couldn't do because at this point my upper right back is f'd up.

my right shoulder blade feels pinned to my back and my neck movement is limited right now...oh how i love this feeling

Evan Johnston said...

A1. 165 (x3)/ 175 (x3)/ 185(x2)
A2. 175 (x3)/ 185 (x3)/ 195 (x3)
B1. 16/16/16
B2. 6/6/6

Ran out of time and will work on C later tonight.

Felt good, went a little lighter then I would have liked on part A but wanted to maintain the tempo. B felt great, especially KBS.

Erik Luber said...

A1. 3x60 kg/3x65/3x67
A2. 3x65/3x75/3x80 (PR)
B1. 15/16/15 (1.75 pood)
B2. 6/6/4
C. 15 lbs x 6/15x4

Cleans have feel a little sloppy lately, not receiving the bar high enough. Bench was really strong, I think 80kg was my previous 1RM. Shocked myself with the KB swings, never managed more than 10 in a row with 1.75 pood, think I can finally pick up the 2 pood. Totally assed up the DB rotations, should have watched the video again before going.

evanz said...

A1. 155x3,170x3,180x3
A2. 205x3,210x3,215x2
B1. 16,15,15 had to use 70#DB
B2. 7,7,6
C 12.5# 8,8,8,7 - lost tempo on left side. Shoulder was fatigued and sore.

Steve Howell said...

A1: 153x3/176x3/186x3
A2: 200x3/210x3/220x3
B1: 19/19/19 (used 1.5 pd)
B2: 6/7/6
C: 10#x8/10#x8

Mack Lar said...

PC 205x3/225x2/225x1
BP 205x3/225x2/225x2

KBS 18/16/15
HSPU 6/6/6

DB X Rot:10 lbs
PC's felt great but just couldn't get underneath bar on last set. Mental block w big weight because the bar was plenty high enough(hitting me in mid chest)

Justin Flynn said...

PC-225 all sets. Felt light and solid

Bench 225-225-235

Ran out of time. I hate not finishing a wod.

Welcome Murdock. Read the fact section to save yourself alot of mistakes as this training is a bit more involved than

Anonymous said...

A1. Power cleans
3/185 3/190 1/195
A2. Bench press
3/210 3/220 1/230
B1. KB's (first time with new 2 pood KB)
15, 15, 15
5, 6, 5
C.DB external rotation
8/15 6/20

Derek said...

A1: 205/210x1 (hurt back)/185
A2: 205/220/220

B1:Did lunge things because of back, 7 per leg x 3

C. 10/15/15

Jefff said...

First WOD back after 7 day flu.

PC - 152, 152(1), 132
BP - 165, 175, 185(2)

KBS - 16,16,15
HSPU - 6,7,4

DB Rotation - 15

dmarsh said...

A1. 198,208,220 x 3
A2. 220,230,240 x 3
B1. 18,18,18
B2. 8*,7,7
C. 15

* a touch too fast i guess

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Sugar Shane said...

A1: 175(3),185(3),195(3)
A2: 205(3),225(3),235(3)
B1: 12,13,14
B2: 6,5,4 used an abmat under my head to lessen the range of motion. I still don't have the strength for FROM Handstand Pushups
C: 20(8),20(8)

I was surprised with the weights on A1 and A2. I've been feeling really weak lately, but felt pretty good moving those weights.