Friday, Nov 27th, 2009

day 7 Training:

A. Power Clean/Push Press/Push Jerk/Split Jerk - x 5; rest 180 sec
B1. KBS heavy x 18 reps x 3; rest 90 sec
B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 15 x 3; rest 60 sec
C2. Toes to Bar - 21 reps x 3; rest 60 sec

post loads and notes to comments
focus on fixing what was needed in A from day 3, use same load for swings
double on saturday, sunday off, double on monday, tuesday single, wednesday off...

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


Martin Altemark said...

If anyone is interested Blair Morrison is writing in the CrossFit Journal today about the CrossFit competition I set up a month ago.

Richard said...

I´ll check that one out Martin.

Martin Altemark said...

A: 80kg, 82.5kg, 85kg, 87.5kg, 87.5kg (felt really strong and increased weights since last week. great feeling)

B1: 34kg DB
B2: 5, 4, 4

C1: 5kg, 5kg (45 degree bench)
C2: 21, 13/8 (both with kip)

Is this kind of kip OK for TTB and KTEs?

Omar Arvizu said...

Hey Martin I tried the kip and it works, takes me 2 swings to get one, although it destroys my grip!

QUESTION: Any of you guys do some extra work, CFE, lifting practice, besides the BD WOD??

Thanks and I'm looking foward on doing those presses again!

Chris Biles said...

A. 135,145,155,160,165

Loads up on this. 165 was tough but it went up!

B1. 2pd unbroken
B2. 2,3,2 (down from 3,4,3 last time)

C1. Goodmornings w 45# bar. (GHD should get here next week!)
C2. T2B broken but done (brutal as ever)

It's like deja vu all over again around here!

Garage Crossfitter said...


A. 135,155,175,185,195- started too light but i wasnt sure where i'd be at after my 10 day lay-off. these felt very strong and explosive, good for another 10-15 lbs.

b1 2pd, unbroken
b2 22inch middle finger width, 7,5,3

c1 unbroken, burned
c2 21,21, 8/7/6

FINALLY figured out the kipping toes to bar, thanks to Lisa M tip that she recieved from G-OFF, supinated grip, sweeet.

overall felt stronger but my cardio is still suffering, lots of heavy breathing.

OMAR- i know some guys practice skill work in their warmup before doing the wod, but in my opinion if you are looking to do additional workouts after a big dawg wod then u arent going hard and/or heavy enough. Also these wods are tailored to help you peak before the big dawg comp so if a wod or a series of wods seem "easier" than others, chances are there is a reason for that.

Anonymous said...

29 yom 185 lbs

A1 185 x 3/195/200
B1 2pd
B2 6/5/5

Jefff said...

A. 135,145,155,160,165(f). Push jerk felt the worst of the movements today.
B1. 2 pd all unbroken
B2. 5,2,3
C1. All unbroken. Tempo may have got a little faster in the later reps of rounds 2 and 3.
C2. All unbroken

Left shoulder acting up again. Slightly painful on PP/PJ/SJ

Dis not do Day 3 due to travel.

Mike Molloy said...

Flight was delayed just enough to hit this WoD at CF New Hampshire.

A: 135-165-185-190F (on PP again...)
The only salvation was that I was much closer than last time. In anger, I stomped out a 200# Clean and Jerk.

B1: 80# for all sets (dumb bell)
B2: 9-6-5 (MUCH better tempo thanks to a coach).

C1: check
C2: check

Wes hendricks said...

ahhh Mike I'm jealous you got to do this at samy the savages! I havent been there in a few months

Omar Arvizu said...

Garage Crossfitter, thanks man. My question was wondering anything else, meaning 4-6 hors after the WOD or so. I wouldn't dare to do anything else, so gassed after the WOD or from the one a day before.

rwcorson said...

A. 149.5,159.5,164.5,169.5,172.5 fail on PP too far forward on toes
B1. 2.5 pood, 14/4,18/14/4
B2. 3, 1 put hands right under shoulders, 2 hands out wider, just outside shoulders
C1.15,15,15 last set more 2010
C2. 21,13/5/3,9/6/4/2 ran out of gas in the second set.

Steve Smith said...

Omar, I've played around with second and third workouts, but can't seem to come to any set answer other than listen to your body and if trying to get some extra work in, make sure everything outside your workouts is right on (ex: diet, sleep, etc). I've found Coach's prescriptions to be about dead on, for me, for overall fitness. To be fair though, I will, as of today, be incorporating tempo, distance, and sprint run/ruck/row/swim workouts into my programing in prerperaion for an upcoming event. But, that's for specialization, not crosstit comps, or even generalized fitness. Good luck finding what works for you!

Chris Stroud said...


LT: November 21, 2009
A.165/175/185/195/205 (tried 215 but failed)
B1.70lb/70lb/70lb (heaviest KB)
C1. all on GHD
C2. Strict

TT: November 27, 2009
A. 175/185/195/205/210
B1. 70lbx18/70lbx18/70lbx18
B2. 10/9/7
C1. All GHD

Gord said...

A. 154/164/174/184/190 felt good today
B1. used bubba- 2.5pd (9/5/4)(10/4/4) (6/6/6)I lost bubba over the back side on the second set which scared the hell out of me, but felt more comfortable this time with it then last time I used it.
B2 8/10/7
C1 unbroken
C2 unbroken

Lisa M 41/128/f said...

No problem Garage - supinated grip is definitely the way to go.

Hey does anybody know of a box in the Phoenix area??? I am leaving tomorrow on holidays for a week and don't want to take a week off!!

Weezie said...

A - 185 / 195 / 205 / 205 / 215

B1 - 70 x 18 / 80 x 18 / 90 x 18 (unbroken)
B2 - 8 / 8 / 6

C1 - 15 / 15 / 15 (45 degree bench, +10 lbs first set)
C2 - 21 / 21 / 21 (broken, badly on the last set)

Legs are still wildly sore from the 1 1/4 back squats a couple of days ago. Took a bit longer than usual to warm up.

For the record, I hate Toes to Bar. Will start including them in my warmup until they don't feel so horrible.

Ryan B. said...

A.135,155,155,165,175(failed on SJ)

B1. 70lbs x 3 (heaviest kb)
B2. 6 x 3 (partial r.o.m.)

C1. 65lb goodmornings x 15 x 3
C2. 21 x 3 (broken)

-my back has been a little stiff the last 2 days...

Ryan B.

Wes hendricks said...


A.162-177-187-192-197(failed on PP w/ 197)
B1.18-18-18 w/ 2 pd...worked on getting it vertical overhead
B2.10-8-7...measured 20 inches and put middle finger on line
C1.had to sub good mornings and for the most part easy

joey warren said...

Done in a globo gym, so could not drop weights, but it was fun looking around at all the out of shape guys doing bicep curls, tricep pushdown, and all the bench presses were full. I had no problem finding an open rack to do cleans and press. They only had one pullup bar in the entire gym that was really funky shaped and no ghd machine, so to say the least I did my best to complete as Rx'ed

A.1 205, 215, 215, 215, 215
B1. 80lb DB, 85lb DB, 90lbDB
B2. 7.5, 5.5, 4 - hands right under shoulders
C1. subbed stiff leg deadlift - 135lb, 135, 135
C2. T2B - 21 no kip, 21 kip, 17-20-21 kip (grip failed), 10-14-18-21 no kip (grip failed)

fmcagnew said...

This is my first post... So here it goes!

A. 135 / 155 / 165/ 165 / 175
I got the wiggles on the final Split Jerk but felt strong.

B1. 2pd all unbroken
B2. 10, 10, 12, 6
*I used the GHD stand to lean on and balance, still working on getting a better HSPU. Any tips on ways to make it not feel like your head is going to explode!?

C1. 15, 15, 15
C2. 18, 18, 18 Broken... Did Knees to Elbows instead of T2B, don't know how to do T2B. Crap I just looked at my notes it was supposed to be 21X3

dmarsh said...

A. 176,198,208,213,220
B1. 32kgx18x3
B2. 6,4,4 (14" b/w index fingers)
C1. 15x3
C2. 21x3 (pro,sup,mixed)

220 was not very pretty but all legit reps.

32kg is heaviest I got.

14" felt awkwardly narrow. Maybe go a touch wider next time.

T2B strict. Last set was tough.

Laura said...

A1: 88/93/98/105.5/105.5--failed on PJ both times A few pounds less than last time, but started heavier.
B1: 1set 1.5 pd, couldn't get any of 2 pd this time, so went back to 1.5 pd
B2: Worked on trying to get 3 sets of 2--2/2/1, then 2/1/0 then 1/1/1--tempo was pretty close still done to abmat. Form is slowly coming back
C1: 1st set broken because my mats and I slipped out, then unbroken
C2: no kip today--back acting up, all sets broken, done fairly strict.

Not a lot of energy, could probably remember to eat more.

Brent Maier said...


Brian my bro and Dan my cuz are here from Vegas and Utah. We had a great time working out today!

A1: 60/70/80/85/95kg (209#)
B1 KBS: 75/90/100# Unbroken but bloody difficult the last round!
B2 HSPU: 7/5/3
C1 GHDRaise: 15/15/15
C2 T2B: 21/21/21 First round was kipped and unbroken. Last 2 got difficult at the 10 mark.

Good times!

Greg Soneff said...

A. 75/80/85f/85f/85
B1. all 3 rounds unbroken w/ 2.5 pood KB (40kg)
B2. 3/3/2
C1. could definitely feel these ones burn
C2. unbroken/14+7/16+5

1. Overall I'm happy with the 85kg because last time I only managed 83, however need to work on my push jerk technique...I could nail the press but failed twice on the jerk. Need to focus on explosive power from the hips.
2. had to fight like a demon not to break up the swings
3. the 1 second rest at the bottom of the HSPU kills me. Definitely another skill to work on.
4. Forearms and grip was trashed on the T2B. Lost my kip rhythm a few times and had a tough time finding it again.

Chris Dunkin said...

A1 195,205,210,215,220f on press
B1 75,80,90
B2 3,3,3
C1 10,15,20
C2 straight thru

Felt strong at 215 on A, but had nothing for the 5th set. Had one or two more in me for the first set of HSPU's but fell off the wall after 3.

Ryan @ CFGP said...

A1. 165# / 185 / 205 / 215 / (220)
B1. 70# x 3
B2. 4 / 3 / (3)
C1. 8# / 8# / 14#
C2. sets 1 - 2 unbroken / 3rd broken multiple times

Failed on the push press of 220

Joel B. said...


A: 155, 165, 175, 185, 190 (f push jerk, had to run under sj to save it)
B1: 2 pood--all unbroken
B2: 4, 3, 3,
hands completely inside 21" mark. one more than last time at least
C1: 3X15
C2: 1. unbroken, 2. unbroken--last 3-4 in agony, 3. broken 14/7
forearms are thrashed.

David said...


A. 166, 177, 188, 201, 205. Each set 10 lbs heavier than last time except last set was up only 5 lbs.

B1. 18 x 88 lbs, all unbroken
B2. 5, 4, 3

C1. 15 x 3, first 2 sets unbroken and on tempo.
C2. 21 x 3, broken

Justin Flynn said...

A. 195-200-205-210
KBS. 70#
HSPU 8-6-5
subbed with good mornings @115#
C2. 21-21-18 (grip gave out)

Steve Howell said...

A: 145/155/165/175
B1: 1.5 for all 3 sets (1.5 is all I have)
B2: 8/7/7
C1: All 3 sets unbroken
C2: All 3 sets unbroken

unit said...

at the Anvil 2 today...

A1- 185/ 205/ 217/ 217(fail SJ)/ 217(fail PJ)... hard time warming up and legs/hips didn't have the 'pop' 2day...

B1- 70lb KB (heavest i have)... unbroken all sets
B2- 3/ 3/ 3... pinky w/in 20inches

C1- subbed 185lb Romanian Dead Lifts... all unbroken, same tempo
C2- softball grip... 21/ 21/ 19,1,1... so close to all unbroken... AHHHHHHH... grip was smashed after this combo... however, tried a little work on the hangboard afterwards...


Sweeney said...

A. 135/155/165/175

B1. 18 straight through w/1.5pood Need to buy a 2 and 2.5 ASAP.
B2. 9/8/7 - thumbs 14" apart

C1. 10/10/10 - getting better with these
C2. 21/15,6/12,6,3 - all strict

Paul Klein said...

A. 165, 175, 185, 195(failed push press), 195

I lost focus on the fourth set at 195 and failed the push press. I cleaned the weight again and finished the set.
Here is a video of my final set at 195lbs. I would appreciate any comments.

B1. 70lbs no issues
B2. 2, 0, 1 This was a total mess, I tried to get my hands closer together (approx. 10" apart) The hole thing was a disaster.

C1. All three sets with 10lbs, no issues
C2. unbroken, 15+6, 10+5+6

I felt like shit overall, I guess thanksgiving dinner at the inlaws is catching up with me.

YoungManRumble said...

A: 60 - 70 - 80 - 85 - 90KG
B1: 2pood 3x18
B2: 8,6,5
C1: skipped no ghd at my box.
C2: 21 - 10/6/5

Had to cut this a bit short today...

PTS said...

no training for me today. played in 6, 25 minute soccer games, so a little beat up. double tomorrow might be tough to pull off but will do my best.

Doug Zirkle said...


Complex: 120, 130, 140, 150, 160
KBS (2pd): 18, 18, 18
HSPU (middle fingers @ 18"): 2, 2, 1
GHR: 15, 12/3, 9/6
TTB: 21,21, 12/9

Complex felt good. 5 lbs. heavier for each load than last time. Pressed out the PJ and SJ slightly in the last set.

KBS felt good, too. The 2 pd is starting to feel pretty manageable. I have a 2 1/2, so I guess it's time to start breaking it out.

HSPUs were improved over last time, so despite their being a goat of epic proportion, they're improving.

GHR has come a long way in a hurry. I was still using a band assist a week or two ago. Today, I got 15 to tempo in the first set. Very cool.

TTB were tough toward the end. Used a mixed grip on the rotating bar, and that made a world of difference for the forearms.

James: the emphasis on strength training is making a big difference for me.

Brent: nice work on the 100 lb. KBS!

Michael McCabe said...

A. 160, 170, 180, 190, 200 (failed PP and SJ, but last week i only got up to 185 so i'm making some progress at least)
B1. 80lb DB x18... hate doing these with DB instead of KB but i only have a 1.5pood
B2. 2, 2, 2... lost tempo on last set though
C1. makeshift GHD using a smith machine and bench, first time trying this... didn't work that well. 3 sets of 9 only
C2. unbroken but slow (59sec per round)

Becky said...

a. 95, 105, 115, 120, 125 ( got it all this time!!)
b1. 1.5 pd unbroken
b2. 5, 3, 5 to the abmat!! first time for that too
c1. 9#x15, 15#x15, 18#x15
c1. 11/10, 11/6/4, 11/6/4

Anonymous said...

A. 170,175,180 (failed on split jerk), 180, 180
B1. 2 pood 18,18,18
B2. 5,6,5 hands 14" apart centre to centre last time 18"
C1. 15,15,15
C2. 21/16,5/14,7

Evan Johnston said...

A. Felt strong until I felt something strain in back at 155lb so I stopped quite early.

B1. unbroken all 3
B2. 4,5,4 way better tempo then last day

C1. unbroken all 3
C2. unbroken, broke twice, broke once

Overall movements felt a lot better today and especially kettlebell swings felt much stronger (aside from part A). Definitely felt big progress today.

atom said...


Feeling great now, reasonable day at work but had a poor sleep last night.


a1. 175, 185, 195, 205, 225(F on PP)

b1. 78#, 83#, 83# thats all the weight i've got.

b2. 12/10/10

c1. consecutive

c2. new skill here, broken groups.


a1. 185/195/205/215/225 (F on PP)

b1. 88 x 3

b2. 12/10/10 - 24" pinky to pinky

c1. consecutive

c2. 18(b) / 18(c) / 18(c)

evanz said...

A. 135,145,155,165(x),165 - not too happy with these numbers.
B1. 80,80,80 unbroken
B2. 11,11,10
C1. 15,15,15 modified, no GHD
C2. 21,21,21 broke last set, lost grip
Long day and poor sleep. Gased.

Surrey Sterling 39/5'10"/173 said...

A: 60 - 70 - 80 - 85 - 90KG
B1: 2pood 3x18
B2: 5,4,3
C1: skipped no ghd at my box.
C2: 14-7, 15-6,10-7-4

Felt strong up till 85kg. The 90kg was getting to max load here.

The T2B are getting better for sure. Trying not to swing but sure helps when you get fatigued.

Brian Maier said...


In Colorado...did workout with Brent and Dan. Trying to get over several injuries but just couldn't pass up the opportunity to work out with my bro today.

A. 60/70/80/90/95kg
B1. 70,80,90 lb kb - all unbroken
B2. subbed shoulder press and assisted HSPU's...having some elbow issues
C1. unbroken but not full range of motion today...hamstrings really tight
C2. first set unbroken, last 2 sets broken

Erik Luber said...

A. 50 kg, 55, 60, 62.5, 65
B1. 18@ 1.75 pood, 10/4/4@2, 8/5/5@2
B2. 5, 4, 3
C1. All unbroken
C2. 11/10, 15/6, 10/7/4

Both cleans and jerks felt really strong, set PR on push jerk. First time being able to pick up the 2 pood KB, really happy with that. Grip was toast on the T2B.

dan said...

In Colorado with Brent and Brian...there's nothing better than getting in some quality time with the fam! We had some good laughs and a great wod.

A. 60Kilo, 70K, 70, 70, 70 - worked on form. Horrible lower back strain has had me stretching, etc. the last 5 weeks...just getting back into it.
B1.50#, 70#, 70#
B2. 8, 7, 7
C1. Sub reg GHD back extensions all unbroken
C2. 1st set unbroken, 2nd and 3rd broken - my grip gave away before anything else.

Chris Fodera said...


A. 155, 170, 170, 185, 185
B1. 2 pood: all unbroken
B2. 7 (couldn't get all the way up on 8th), 7 (didn't attempt 8th b/c there was no way it was gonna happen), 5 (took all I had for the 5th).
C1. all unbroken
C2. all unbroken

PWO: 40gP (MRM shake), 15gC (mashed sweet potato w/ cinnamon)
60 min later: chicken, apple, almond butter

Notes: I felt pretty good through the entire WOD. Warmed up with 750 row, PullUps, GHD SitUps, stretching, and rolling my right leg on a lacrosse ball.

A. Felt really good and think I could have got 190 without much issue.
B1. 2 pood is all I have. Need a heavier KB (or DB substitute), but 3rd set was definitely a little more challenging.
B2. HSPUs are coming together nicely. The kip to get up is really helpful in these.
C1. All felt good.
C2. Set three was a little tough.

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

A. 185, 205, 215, 225, 230
B1. 2pd
B2. 9, 6, 5
C1. 15, (10, 5), (10,5)
C2. (16,5) (13,8) (13,8)

Hip flexors are weak so the toes to bar are killing me, but they're getting better.

Mack Lar said...

A. 185/195fPP/195fPP/195fPP/195fPP
B1. 100# UB/12-3-3
B2. 3/3
Had nothing today. Blame it on working out yesterday. Thought I could sneak one in so did Elizabeth. 45 Squat Cleans left my legs and hips trashed for today. Shut it down after second set of HSPU. Going to rest and be better prepared for tomorrows double.

Lauren said...

A. 90, 110, 120, 130, 140 - Fell under a bit on the PP, and missed on the PJ, push the bar out in front of me instead of up.

B1. used 50lb DB
B2. 5, 5
(only did 2 rounds cause of time restraints)
C1. All good
C2. Al broken.

will said...

a1. 135, 185, 195, 205, 215 failed on push press
b2. 70lbs un broken all rounds
b2. 5,3,4
c1. as Rx'd
c2. broken as Rx'd

Dave X said...

A. 165-170-175-180-185 (started heavier than last time)
B1. 2 pood unbroken x3 sets
B2. 6-6-6. Fought for each of these.
C1. Unbroken
C2. 10,11/10,6,5/7,5,6,3

Tyler Smith said...

A1. 185,205,215,225,230 (YEAH BABY!)
B1. 2 pood
B2. 7,6,6
C1. 15,15,15
C2. 21,16-5,9-4-finish with GHD sit ups because my hands were killing me.

Grant said...

@ OPT @ 8AM

A1; 152/157/157/162/167

B1 2pd as Rx'd
B2 2,2,3 (shoulder not there yet)

C1 Rx'd
C2 RXd

Kathleen said...

A1; 95/100/105/110(F@split)/110(f@PP)
[not as good as last time]

B1 1.5pd as Rx'd
B2 7 4.5 2.5 blue band assisted

C1 Rx'd
C2 10/15/21, 10/16/21, 8/11/14/17/19/21
grip seemed to be fried from the KB

Ross Blake said...

A1. 60-60-70kg
B1. 35kg x18x2 broken at 10/8
B2. 3-3 to 10kg bumper plate
C1. 15-15 back/hip ext
C2. 21-21 broken at 17/4 and 15/4/2 strict

reduced volume due to squeezing in some of this cycle on rest day. Was at an olymic lifting cert over the week end..

Sarah Du said...

A. PC/PP/PJ/SP: 50/55/60/65/75

B1. DB Swings: 3x18x35#
B2. HSPU-modified AMRAP:4/4/4

C1. GHD Raises - subbed lying leg curls: 3x15: 30/50/50
C2. Toes to Bar: AMRAP: 8/6/6

Kizzee said...


A. (10 lb improvment)
B1. Dont have dumbbells at home.. i did 35lb plate
B2. Worked on handstands
C1. Toe touches
C2. 5.2.3 (Had a pullup bar that i can full hang from)