male results and the beginning of a wonderful relationship - thanks Blair and CF Hellerup

Next Comp - Jan 23rd/24th; 2 phases in training till then - phase 1 - Nov 18-Dec 24 (break over X-mas), then phase 2 - Dec 30 - Jan 22

women results to come...stay tuned...Joey and Unit; surprises will come via mail; send Trevor your mailing address to

phase 1 (2 on/1 off x 12) - there will be doubles/triples towards the end of the cycle

day 1
A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
B1. dips @ 4010; 6-8 x 3; rest 75 sec
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
C2. toes to bar; 12 reps x 3; rest 60 sec

post weights and notes to comments

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)


Steve Smith said...

A1. 205x8, 205x8, 205x7, 205x7
A2. 225x7, 315x7, 315x7, 315x7

- I have a difficult time maintaining the tempo, as a general statement.

B1. 44x8, 44x8, 44x8
B2. 15, 15, 15

- Sub supermans for GHD Raises

C1. 50x10, 60x9, 60x9
C2. 12 Strict, 12 Kipping, 12 For Speed

- I have no idea what "db ext rot" are and unfortunitly didn't have time to wait for an answer. Sub'ed single arm DB press.

All in all, I'm still feeling the effects of last month. I do think this will turn the corner quickly though.

Flying for Kuwait in a few hours. Looking forward to the next two months of training!!

Martin Altemark said...

A1: 6x65kg, 6x70kg, 6x75kg, 6x75kg
A2: 5x90kg, 5x90kg, 5x95kg, 5x100kg

B1: 8x10kg, 6x15kg, 6x20kg
B2(back extensions): 15, 15, 15

C1: 7kg, 5kg, 5kg
C2: 12, 12, 12 (I can kip them! Whoa! Think it was the first time I "got" it and could keep the movement)

rwcorson said...

Look back to Oct. 27th post. There is a video detailing external rotation and some other jems.
Have a safe trip.

Dave X said...

A1: 195x6 all four sets
A2: 225x6 all four sets
B1: 30x6 all three sets
B2: 35x11 all three sets
C1: 25x8 all three sets
C2: 9+3/7+5/7+5

Ryan B. said...

A1. 135x 8,7,7,7
A2. 135,165,185 all x 7, 205x6

B1. 6,6,6 (all strict)
B2. "goodmornings" 45lb x 25
65lb x 20
85 x 15

C1. 15lbs x 8 x 3
C2. 12 x 3 (broken)

-felt good today, well rested
Ryan B.

Wes hendricks said...

B1.8-8 @ BW, 6 w/ 20lb vest
B2.3x15 these were hard, they really hurt towards the end
C1.3x10 w/ 12 lbs
C2.3x12 unbroken/consecutive/fast

Held back a little on the bench press. Its sort of sketchy when you are doing it by yourself in a garage. Deadlifts sucked cause no straps...ordering them right after this

Pfeifalife said...

Looking to get back at it today. Been sidelined for more than a week with my back and neck and I think it's ready to go. Been losing my mind as it's not fun what so ever to sit around in the evening.

PTS said...

bench - 8x185,8x195,8x205,4x210
sgdl- 7x185,7x205,6x215, 5x215 - no straps

dips 8x25, 8x37.5, 6x42.5
ghd- 3 sets of 15

c1. only DB I have is my g/f 8lb so did 3 sets of 20x8lbs

c2. 12,12,12. slow controlled kip felt best and smoothest.

Marcus Allen said...

A1- 95x8, 115x8, 125x8, 135x6
A2-135x7, 155x7, 185x7, 205x7

B1-blue band assisted all 4010x8
B2- 15, 15 w/ 10#, 15 w/ 14#

C1- all done with 15# DB
C2- unbroken, 6-6, 6-4-2

no immediate PWO food
1 hour later 4 eggs, spinach, mushrooms, onioins, 1 banana w/ 1TBSP natty PB, coffee with milk.


Ryan @ CFGP said...

A1- 145lbs x 8, 155x8, 175x8, 185x8
A2- 155lbs x 8, 175x8, 205x8, 235x8

B1- 6, 5, 5
B2- 15, 10lbs x 15, 10lbs x 15

C1- 25lbs for all sets, 6 each side
C2-12 unbroken

had to take a break to finish the last two sets of GHD and last set of DL.
Left arm weaker than right for the db ext rot.

Chris Dunkin said...

A1. 225,235,240x6,240x5
A2. 225,255,285,315
B1. 30,35x7,35x5
B2. 10x10,10x12,10x10
C1. 30x8x3
C2. straight thru with kip

Started too light on the DL's. Started to wake up on round 2.

Catalyst Athletic has good straps.

Ali Loach said...

*made every effort to follow temp as rx'd for all movements
A1. 95(8)/100(6)/100(6)/100(6)
A2. 152(7)/176(5)/186(5)/186(5)

B1. Body weight for 8 reps/added 7.5lbs for last two sets and failed at 5 reps
*shoulder has felt sketchy the last few days so didn't want to push it.
B2. No GHD so did my own version 3 sets of 15

C1. 1 set = pain so did left side only 8 reps with 15#
C2. 3 sets of 10 *mis-read my sheet....whoops!

dmarsh said...

A1. 180x8,185x7,185x6
A2. 220x7,240x7,250x7
B1. BWx8,BWx8,BWx8
B2. BWx12,BWx12,BWx10
C1. 15x10,15x10,17.5x10
C2. 12,12,12

Completed Workouts 1-3 from the challenge yesterday and probably needed a day off. Burned out pretty quickly.

rwcorson said...

I was still half asleep this am, really I know how to spell gems.
A1. 152,162,167x7,172x6
B1. 10#x8,12.5x7,13.75x6
B2. tempo was 2010, all sets of 10 with hands on hamstrings
C1.15x10/arm, 17.5 x 9/arm, 20 x 8/arm
C2. 3 x 12 reps unbroken

Lisa M said...

A1. 95/100/105/110 all 7s til last set 6 could have done 7 with spotter
A2. 145/150/160/165 no straps
B1.6 dips per round
B2.12 per round
C1. 10 pounds per arm left side is significantly weaker and hurts and is uncoordinated. last set tried 12.5 because that is all that i have left side could only do 5. 8 on right
C2. 3x12 played with grip

Question to OPT or anyone - about the db rotations if my left is that much weaker should i use different weights per arm or go with the lighter weight for both or the heavier weight for both??

Sweeney said...

A1. 135/155/165/170x4
A2. 185/225/235/255 - almost fainted after 2nd set
B1. 15/25/45x6
B2. skipped - adductor not quite ready
C1. 10/10/10x8 - 1st time doing these; surprisingly difficult
C2. 12(sup. grip)/12(pro grip)/12 (switch grip)

David said...

A1. 8 x 177, 6 x 187, 5 x 201, 4 x 201
A2. 7 x 242, 264, 286, 5 x 309

B1. 6 x 20 x 3
B2. 10, 10, 10

C1. 10, 10, 8 x 17
C2. 12, 12, 12

OPT said...

Lisa, weaker arm 1st, whatever reps you get with that arm, thats the same you do for the stronger arm

Geoff Aucoin said...

I gave this WOD a whirl today but I didn't write down my #'s. I kept it light so I could maintain form/tempo and so I couldn't hurt myself. Could only do 10 GHDs/set with proper form and hands behind back. T2B were kipped and unbroken. I'll be sore tomorrow...

My word is 'flaid' as in I'm a flaid of the pain caused by this WOD!

Mike Molloy said...

A1: 135-145-155-160.
A2: 185-205-215-220.

B1: Body weightx8, 15x8, 25x8 (underestimated here).
B2: 3x15

C1: 22#x10 for all sets
C2: Toes to bar unbroken.

Lindsey said...

Really focused on tempo...

A1. 65/70/75/85(6)
A2. 95x7 all sets - deadlifted yesterday and set new PR so kept weight low and focused on tempo

B1. Bench dips - 8 all sets - need to rig a way to do real dips
B2. 15 all sets

C1. 10/15(8)/15(8) ea arm
C2. Jumping pullups 12 ea set - did TTB yesterday

joey warren said...

A1. 185 x 7, 185 x 7, 185x 6, 185 x 6
A2. 205, 225, 235, 255

B1. Ring dips- 7, 7, 6, 6 (hard on rings, should have done them with weight on bars)
B2. 15, 15, 10

C1. 25, 20, 20
C2. unbroken, fast, easy

Doug Zirkle said...

A1. 115, 125, 135, 145x6
A2. 135, 155, 175, 205x5

B1. 18x6, 18x8, 24x6
B2. 15, 11, 10 (band assisted)

C1. 12x9R9L, 12x5R6L, 12x6R7L
C2. 12, 12, 12

Laura said...

A1: 88(6)/88(7)/88(6)/88(5)
A2: 130/140(5)/140(5)/140(2)
*Had to do A's last due to mini construction area. Felt weak.
B1:7/6/6 (dip machine is a really wide grip for me)
B2:15 for all
C1:8/10/12.5(6--weakling left arm)
C2: complete--kip not too bad

Evan Johnston said...

Ran a little short on time today so had to trim a set off A and C (makes me angry when this happens)

a1. 135/145/155
a2. 205x3 (no straps, tempo focus)
b1. dips unbroken x3
b2. 15,15,10 (lost tempo on last 5 so doesnt count)
c1. 10,10
c2. unbroken x2

Great to be back in the WOD's and huge congrats to all the numbers this weekend, lots of inspiring footage.

Michael McCabe said...

A1. 165x8, 175x7, 185x5, 185x4
A2. 185x7, 205x7, 225x6, 245x5
B1. +30x6x3
B2. good mornings, 95x12x3
C1. 15x10x2, 20x8
C2. strict unbroken

felt good to be back... these slow negatives really wear me out

Joel B. said...

A1: 155X8; 160X7; 160X6X2
5 seconds is a long time!
A2: 185X7; 195X7; 205X7; 225X5
B1: BWX8; 10#X7; 10#X7
B2: 15; 15; 15
on roman chair backed to wall and rigged for some stability
C1: 15#X9 both arms X3
focused on tempo and did on strong arm what I could manage on weak arm
C2: unbroken X3

Went and got straps this morning. Got the only pair they had at a local sporting goods store.

Body felt great and strong until the tempo stuff sapped what little strength I have.

EHR said...

Eric R

A1 175,185,195,205(6)
A2 205,225,255,275(6)
B1 12kg(7),12kg(7),12kg(6)
B2 sub. back ext. 25#x15reps x 3sets
C1 12# x 10 reps x 3 sets
C2 unbroken x 3 sets

Steve Howell said...

A1: 176x8/186x6/191x6/196x6
A2: 176x7/225x5/230x5/235x5
B1: BWx8/20x8/30x8
B2: 15/15/15
C1: 10x10/15x10/15x10
C2: All sets of 12 unbroken

Laura said...

OK Gord, you were right (every once and awhile) I needed straps and was being stubborn!

unit said...

feels good to be back at it...

Linda [10-->1]
285lb deadlift [1.5 bwt]
190lb bench press [bwt]
145lb clean [0.75 bwt, did power clean]

time: 11:20
filmed this, however my camera froze at the end and turns out lost the data... oh well, will likely be trying this again in the near future...

today's WOD
A1: 225(6) / 225(6) / 225(6) / 225(5)... tempo was brutal...
A2: 315(5) / 315(5) / 315(5) / 315(5)... tempo was brutal and straps helped to hold onto the wt BIGTIME compared to the last time we did this movement...
B1: Bwt(8) / Bwt(8) / Bwt (7)... supinated arms so volar forarm was forward at the top to help assure lockout... tempo was again difficult towards the last 3 reps each set...
B2: feet anchored body raises 15/15/15
C1: 20(10) / 20(10) / 20(10)
C2: no kip / kip / no kip

I'd be happy to send you a shirt brother! Great job this past wknd!... There are a couple people that I need to order some shirts for, so I can gladly add your request... just shoot me an email with your desired size and shipping address...
they are $30, and if anyone else is interested just let me know in the next couple days before I place the order.

oh, and someone had mentioned sorinex the other day... i fully agree that they make a solid product... I ran in college with Bert Sorin (all-american hammer thrower and hell of an athlete) and he is very into equipment design and innovation to meet the needs of varied athletes, so if anyone has any feedback, im sure he'd love to hear it...
and b/c i love watching it and it makes me laugh... below is a picture of his original flaming hammer throw when he was training right before the 2004 olympic trials...


Paul Klein said...

A1. 8x 185 8x 190 5x 195 4x 195
That 5 second tempo was hard. I didn't have a spotter for the 3rd set and I was nervous about the 6th rep so I stopped at 5. The 4th set I failed at the 5th rep and my spotter (wife) had to pull the weight off me.

A2. No straps
7x 185 7x 205 7x 210 6x 210
Again I really felt the tempo

B1. On the rings
8x 10lbs 7x 15lbs 6x 15lbs

B2. 15 reps with 10lbs for all three sets

C1. 10x 10lbs 10x 10lbs 9RH/8LHx 15lbs

C2. Unbroken

I have a question for the ladies here that are able to do pull ups. How did you get to being able to do them? What (if any) extra isolation work did you do to build the necessary strength? I have a friend that workouts in my garage and she can crank out 15 - 18 pull ups with the blue assist band but doesn't have an unassisted pull up yet. What advice do you have?

Anonymous said...


A1: 115/7,115/6,115/6,120/6
A2:185/5,185/5,205/5,205/5 (found some straps for the last 2 sets!)
B1:3 x 8 body wt
C1: 2x10 12lb db
C2:3x12 unbroken

Scores for the OPT comp #2
1. 1.7
3. 36(gased)
4. 15:17
I am planning to video and have a FREE weekend to participate in the next OPT comp!!! did this on my own Sunday. HOLD FAST

Brent Maier said...


A1(BP): 75x8/80x8/82.5x7/90kgx5 (198#)
A2 (DL): 100x7/110x7/120x7/130kgx6 (286#)

B1 (Dips): 25/10/10#x6
B2 (GHD ext): x10/x10/x10

C1 (ExtDBRot): 25x8/20x10/20#x10
C2 (T2B): kipped and unbroken

All at tempo

Pfeifalife said...

weighted ring pushups - +77x8,+82x8,+87x4,+87x5
sgdl- 7x295,7x305,6x315, 5x315

at this point I had to lay down as i couldn't stand up and was dry heaving. couldn't breath and felt very weak. my breathing during the lifts obviously wasn't ideal, nor was my hiatus from serious workouts. took a 6 min break between A and B

ring dips 8xbw, 8x10, 6x20
ghd- 3 sets of 15, +10lbs on last set

still felt pretty weak on dips at this point, only had rings so no bar dips.

c1. only have 25 and 45 dbs, so 25 lbs it was. 8 each arm each set. misread it as 8 instead of 8-10, still tough though.

c2. again misread it as 10, so 10/10/10. left upper tricep was sore at this point and felt funny during these.

well you could have mopped me up off the floor after this one. fml, i looked like coach came down here and gave me swirly for sucking major wind today. left tri getting a little tight, will have to stretch.

feel like a newb who just got pwned...

Ali Loach said...

Paul Klein,
My advice, which really came from Coach first,....get rid of the band or at the very least get a band that provides less assistance and work towards getting rid of it completely. You can also get her to do negatives (jump up and then concentrate on lowering as slowly as possible) to help with building strength. two cents.

evanz said...

A1. 155x7/165x5/175x5/175x5
A2. 255x5/205x8/225x6/245x6 - struggled with tempo on both.
B1. 35x8 for all
B2. No GHD so improvised (thanks Ali)
C1. 12.5x10 - left shoulder was limiting, again.
C2. as prescribed.
This was a tougher WOD than I had thought it would be. Loved it.

crossfitcrew said...

A1. 60kgx6 60x7 60x8 62.5x5
A2.60kg x5 60x7 60x7 65x 6
B1. Bw 6-7-8-7
B2. 12-12-15-12
C1. 5kgx10 5x 9 5x 8
C2. Strict 12-12-12

Grant said...

@ OPT @ 7:30PM
BP 85/85/105/115
SGDL 198# x 4

Dips (1st time in 4 months) as Rx'd for 8 rep's
GHD raises (thanks Mike for the tips on lumbar curvature); as Rx'd for 15 rep's

DB ext rot 15#
T2B as rx'd

Kathleen said...

A1 80#(8) 85(6) 85(7) 90(6)
A2 162(7)* 172(7)* 172(5) 177(6)
*forgot to do tempo
B1 4.5 4.5 3.5
B2 12 12 12
C1 10#(8) 12.5(8) 15(5.5/8)
C2 12 12 12

Lisa M said...

Paul I agree with Ali get rid of the band or at least go to the lightest one possible. Also can she Kip? Learning to Kip made all the difference for me. If she can do that many with the band she definitely has the strength to do them without. I would spend at least ten minutes every day working on my kipping til it finally clicked then I was off to the races from there. My 2 cents

Kathleen said...

note to self: B1 was ring dips - could have sworn the WOD said ring dips

md said...

a1. 155 (8), 165 (8), 165 (7), 165 (6)
a2. 195, 205, 215, 225 No straps
b1. kept tempo x8
b2. 15, 15, 15
c1. 15 (10), 15 (8), 15 (8)
c2. 3x12

Justin Flynn said...

Justin Flynn

Did this wod at about four. Busy classes in the evening so just posting now.

Bench: 205x8-215x6-225x6-225x6\
Deads: 255-285-325-345
Dips: used my rings plus a 40# weight vest 8-6-5 reps
Toes-Bar: 12x all sets unbroken. But not fast and unable to kip yet.

Did not have time for GHDs or DB rotations.

Mack Lar said...

A1. 185x6/185x6/185x5/185x5
A2. 225x7/245x7/275x7/285x5
B1. 25#x8/25#x8/35#x6
B2. 25#x15/30#x15/30#x15
C1. 20# for all x8
C2. UB
No straps so was forced to reset grip towards the end which I'm sure was not Coach's intent.

Thad said...

A1. 8/175 8/180 6/185 5/185
A2. 7 225 7/235 7/255 7/275 Started to light
B1. 8,8,6
B2. 15,15,15
C1. 9/15 8/15 8/15
C2. 12,12,12

Doug Zirkle said...

A1. MG chins: bw x 5, 5, 5, 5
A2. 1 1/4 squats: 95, 115, 135, 155x5
B1. Lean-away chins: 5, 5, 5
B2. Fwd lunges: 25s, 35s, 45s
C1: Powell raise: 9x10R/10L, 12x10R/10L, 15x8R/8L
C2: 35, 35, 35

Started way too light on the squats, but got where I needed to be by the end. Chins (both types) improved as I went in terms of how they felt. Powell raises were better than expected. (CGBP 1RM is 185, so still less than 10%, but getting closer).

Brian PCF said...

BP 185x8
S 135x7
BP 195x8
S 165x6
BP 195x7
S 165x6
BP 195x4
S 165x7

Dips 4
Dips 5
Dips 5

DB Ext 10
T2B (strict) 4
DB Ext 10
T2B (strict) 7
DB Ext 10
T2B (strict) 6

Harmon said...

A1. 155 (7), 165 (7), 175 (6), 185 (6)
A2. 135 x 4 (no straps)
B1. 8 x 3
B2. 12 x 3
C1. 10 x 3 - 15#
C2. 12 x 3 (broken)

refuel: 42gP / 21gC, PFC, yes.

notes: grip needs work.

Chris Fodera said...

A1. 165x8, 165x8, 170x6, 170x6
A2. 185x5, 205x5, 205x5, 205x7
B1. 25x8, 30x8, 35x6
B2. 15, 15, 15
C1. R=10/L=8, R=9/L=8, R=9/L=8 all at 25#
C2. 12, 12, 12

PWO: 40gP Shake

Notes: Bench felt good. DL was shit...wraps were making the bar slip (would help if I had ever used them previously). Was able to go much heavier on SGDL last time. Dips felt good; kip to get up. GHD done on back extension machine. DB Ext Rot @ 25# was probably slightly too heavy; left arm clearly weaker.

My knee felt decent. Warmed up with 750m row...still sore and limited ROM. All around shitty workout at The Boston Sports Club. GloboGym affect threw off timing/rest of workout.

Sugar Shane said...

A1. 185(8), 185(6), 185(6), 185(Failed on 6)
A2. 225(7), 225(7), 225(7), 225(5)
B1. 8, 8, 8
B2. 15, 12, 10
C1. 15(10), 15(10), 15(10)
C2. 12, 12, 12

Nick Kizzee said...

Starting this phase late bc i didn't want to miss anything in this phase... Also this is my first OPT wod..

A1. 110(8), 115(7), 115(8), 120(6)
A2. Never have done snatch grip deadlift... need to work on this... did 135 but my hands were killing me .. didn't have straps
B1. 5 dips each set without the tempo
B2. Did toe touches since i dont have GHD.. 15 reps each
C1. Running out of time.. skipped
C2. Did one set of around 9 knees to chest.. very short pullup bar didn't help any..