Sat Nov 28, 2009

Day 8 Training:

part 1:
15,12,9,6,3 rep rounds for time;
Power Snatch - 95/65#
Burpees
(chest to deck, jump and clap overhead at top; everyone video it and download)

rest 4 hours

part 2:
Sprint Run 3 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 1 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 3 min @ 90%
(try to maintain same speed throughout all intervals)

post time for couplet sprint and notes on run intervals to comments
rest on Sunday

107 comments:

  1. Dr LisaNovember 27, 2009 at 9:31 PM

    damn it i am so excited for a metcon but am flying to Phoenix early in morning. Hopefully can find a box or gym and can do this on Sunday!!!

    ReplyDelete
  2. Chris FoderaNovember 27, 2009 at 10:19 PM

    James,

    Could you possibly suggest a row (low impact) alternative to Part 2? I am still nursing a Right Knee with issues and think that I will be OK with the snatches b/c they are power, but the impact of the running is sure to eat it up. Thanks a ton.

    ReplyDelete
  3. Garage CrossfitterNovember 28, 2009 at 4:24 AM

    I second Chris...thanks Coach
    same wod but just row?

    ReplyDelete
  4. Greg SoneffNovember 28, 2009 at 5:46 AM

    Coach,
    Had the opportunity to train with someone that could really push me so thought I would take it and focus on intensity. The WOD was;

    -1000m row
    -12 hang squat cleans (60kg)
    -25 burpees
    -750m row
    -10 HSC
    -30 burpees
    -500m row
    -8 HSC
    -35 burpees
    -250m row
    -6 HSC
    -40 burpees

    Time: 29:12

    Really pushed myself in this one and focused on intensity and limiting my rest periods. Overall very satisfied with my performance.

    ReplyDelete
  5. WeezieNovember 28, 2009 at 6:11 AM

    No way I was making it to the gym today (celebrating a late Thanksgiving today). Modified both workouts based on what I had available at home.

    Part 1:

    15,12,9,6,3 rep rounds for time;
    Power KB Snatch - 1.5 pood
    Burpees

    9:01

    15,12,9,6,3 reps done for each side per round on KB snatch (for a total of 30, 24, 18, 12, 6). Chest to deck on burpees with an overhead clap.

    3 hour rest

    Part 2

    3 / 2 / 1 / 2 / 3 minute rounds of max double unders with 1 minute rest in between rounds.

    77 / 64 / 37 / 70 / 91

    I suck at double unders so this offered an opportunity for much needed practice.

    ReplyDelete
  6. Omar ArvizuNovember 28, 2009 at 6:54 AM

    Well I dint' got a chance to post yesterday but here are some comments. From the 1 1/4 squats+lunges+GH raises My knee has been KILLING me. Is very swallen. YEsterday I had a very hard time @ the jerks but was determined to get at least the same as last time, and I did. It was hard on the joint.
    I'm not in my town today, gotta be at TORONTO al day, working, being back tonight at midnight. Gonna do them tomorrow.
    They say we are having the first snowfall so it'll be the first time in my life running on the snow! (I immigrated not too long ago)
    Cheers!
    Omar

    ReplyDelete
  7. Dr LisaNovember 28, 2009 at 7:11 AM

    Ok someone better be proud of me - i got super comfortable with the uncomfortable!!! Forced myself out of bed at 6 am to do part 1. I NEVER i repeat NEVER workout early in the morning. I am so far from a morning person that i honestly can't even fathom doing one of james workout early in the morning. But i did...my form might not have been the greatest put i pushed myself tried to do it unbroken. Took a few breaths on the snatches but otherwise fairly unbroken.

    time 7:23

    by the way i feel great now!!!!! but wasn't quite up to setting up the video that would have been way too much for my morning brain to handle.

    thanks for the metcon james - loved it.

    Off to phoenix and a little golfing.

    ReplyDelete
  8. Garage CrossfitterNovember 28, 2009 at 8:16 AM

    6:53
    video soon

    cardio was horrible...thought i was gonna die...the more tired i got the more i muscle snatched, not sure why? burpees deadly slow...wow.

    ReplyDelete
  9. DavidNovember 28, 2009 at 8:33 AM

    46/182

    6:53....too.

    ReplyDelete
  10. GordNovember 28, 2009 at 8:36 AM

    6:58---but counting demons came out again. The video shows I only did 12 burpees on the round of 15 and then 11 on the round of 12 and 8 on the round of 9. believe me when I say miss counting is not an attempt to go faster. I love when people count for me so I can just work out and not worry. Frustrating...I start counting breaths. Video coming soon. Time permitting I may redo.

    ReplyDelete
  11. Chris DunkinNovember 28, 2009 at 8:39 AM

    5:24

    http://www.vimeo.com/7864904

    few pauses on the PS's. Improved chest-to-deck portion of burpees.

    Video is also for Jesse Elliott (7:56), and Ryan Clark (7:48).

    ReplyDelete
  12. Joel B.November 28, 2009 at 9:00 AM

    ugh. 8:20 i suck.
    Pretty sure on the time...I'll time it on the video to make sure. Video will be posted later. I have a 2nd thanksgiving to host today. I'll do the run when the bird is in the oven. GOOD TIMES!

    ReplyDelete
  13. OPTNovember 28, 2009 at 9:03 AM

    Chris, if you like to and can swim i'd recommend it...the energy system trained is aerobic capacity..take the same rough times for work and rest and implement it into the pool, DU's or row might hurt the knee, if you have an airdyne that will do or an upright bike if you can handle the tension on the knee.
    big picture for those having knee issues, get it taken care of now, don't try to work with the pain or around it...warm up better, get it treated, get some therapy, cool down better...?..get it done.
    well done Lisa!

    ReplyDelete
  14. JefffNovember 28, 2009 at 9:15 AM

    8:12

    Dropping the weight after each rep to reset killed the time.

    No video.

    ReplyDelete
  15. BeckyNovember 28, 2009 at 9:22 AM

    7:56 for me.
    i did video, but chris dunkin has it. i need to ask him if he'll put a link to it.
    i tried to work on not pausing as much at the top.
    i think my snatches for the challenge looked better.

    ReplyDelete
  16. Noah MilsteinNovember 28, 2009 at 9:35 AM

    I'm just switching over from trying to program for myself to OPT's program. I've been out of whack for the past week or so and am trying to whip myself back into line. This will hopefully help me work on more of my goats, which include HSPU, DU, Snatch, OHS, and Chest to Bar kip. Time was 12:08. Form was crappy. Going to do part 2 in a couple more hours. Will upload video shortly.

    ReplyDelete
  17. DavidNovember 28, 2009 at 10:02 AM

    Only able to take a 20 minute rest before running, family obligations.

    6:53 pace on the mill @ 1% up to the second minute of the last round. Then it got a little erratic. Covered 1.75 miles.

    ReplyDelete
  18. UnknownNovember 28, 2009 at 10:04 AM

    Eric R

    4:36
    I've rarely pushed myself this hard. It's one hour post wod and I'm still coughing.

    ReplyDelete
  19. Martin AltemarkNovember 28, 2009 at 10:44 AM

    Horribly hungover all day after company christmas gettogether last night. After spending the day in fetal position I decided to go ahead and punish myself for those 10 beers and couple of glasses of wine I had yesterday.

    metcon: 8:04 (40kg)

    First round unbroken under a minute. After that I went through hell. Lots of pressing out in the top on the last 2-3 rounds. Form not too good overall.

    crawling back to the sofa...

    ReplyDelete
  20. Evan ZNovember 28, 2009 at 10:50 AM

    8:09
    I found that this WOD forced me to focus on popping my hips for the snatch, especially when I was gassed. Something I struggle with. Burpess all day, snatch needs work.
    Sorry no video. Santa needs to bring me a new camera. But I haven't been a good little boy this year.

    ReplyDelete
  21. Martin AltemarkNovember 28, 2009 at 10:59 AM

    Sorry no video. Camera is at work..

    ReplyDelete
  22. rwcorsonNovember 28, 2009 at 11:13 AM

    Awesome Eric!

    ReplyDelete
  23. Paul KleinNovember 28, 2009 at 11:19 AM

    Part 1: 6.41
    http://www.youtube.com/watch?v=nDoXZVdSbwQ

    What is it about burpees that makes my lungs burn like hell.

    ReplyDelete
  24. dontpanic356November 28, 2009 at 11:22 AM

    Wow Eric, that is blazing...

    7:31 on the Metcon for me.

    Burpees were killer. Snatch felt easy.

    No time for the 2nd part today, I work Afternoons today.

    I did finish the workout with some shoulder press triples and double unders.

    ReplyDelete
  25. OPTNovember 28, 2009 at 11:22 AM

    Paul Klein, your video from yesterday...you bend your arms on the 2nd pull too early on the PC - think keep elbows out at start, try that...when you go overhead for power jerk and split jerk at the bottom of your dip you lean onto your toes...you can see it b/c of your damn adidas pants, giveaway..torso is nice and tight, elbows are high, OH is solid but when it gets TRULY heavy, you will fail forward...trust me, i know...fix it...think stay on my heels as long as i can and think "push press" the whole way up, THEN drop under AFTER full ext as in a push press..cool?

    ReplyDelete
  26. SteveNovember 28, 2009 at 11:33 AM

    Part1:

    5:40

    no video, batteries died after the set of 12 burpees.

    ReplyDelete
  27. PTSNovember 28, 2009 at 12:10 PM

    7:22. no video. truly disappointing effort today. this should have been low 6's. I did not have it together mentally, maybe because I had to squeeze it in quick.

    Will not be doing the run today as soccer yesterday had plenty of sprinting/jogging/running and my joints need the break.

    Mrs. PTS did the burpee/snatch WOD and will be posting later.

    ReplyDelete
  28. GordNovember 28, 2009 at 12:16 PM

    ok...first time trying to down load a video to youtube. It tells me it is going to take 1hr and 41 min to do so. Does that sound right or am I doing something wrong? Sweeney can I join your techno dork club. I am starting a remedial math.

    ReplyDelete
  29. Erik LuberNovember 28, 2009 at 12:18 PM

    *12:40

    Really wanted to do this one as Rx'd,, but should have known better. My 1RM is 105 lbs, so 45 PS at 95# was definitely too much. Made it through the first round, but had to turn down the weight to 77# after 4 reps into the second round. Gave this one everything I had. First time posting a video:

    http://www.vimeo.com/7867594

    ReplyDelete
  30. MrsPTSNovember 28, 2009 at 12:44 PM

    This comment has been removed by the author.

    ReplyDelete
  31. MrsPTSNovember 28, 2009 at 12:50 PM

    My first OPT WOD and second time doing snatches ever- and it showed...


    14:52
    I scaled the weight to #45

    ReplyDelete
  32. Chris DunkinNovember 28, 2009 at 12:54 PM

    Here is Becky Clark's video (7:46)

    http://www.vimeo.com/7867958

    ReplyDelete
  33. Garage CrossfitterNovember 28, 2009 at 1:01 PM

    wod #2
    swimming-
    total distance covered 600 meters.
    I rested for the 1 min breaks. Afterwards i sprinted 50m x 3
    :42
    :43
    :42

    That was def an anaerobic workout for me, i havent swam any distance in 2 years...felt pretty confortable in the water...

    headed to my PT friend to fix my knee...its getting better daily which is good news, should be 100% in 1-2 weeks.

    WHOOOOOFFF

    MICHEAL PHELPS AINT GOT SH*T ON ME, HA

    ReplyDelete
  34. DanNovember 28, 2009 at 1:08 PM

    Thanks for your blog. A client just pointed me here.

    ReplyDelete
  35. GrantNovember 28, 2009 at 1:12 PM

    46yom/175/6'
    2 OPT @ 9AM
    Left our camera @ the Alamo Rent A Car in Chicago in case anyone is in the area. Tried the OPT camera but only got a few lifts before the batteries died. Maybe Gord can show me how to upload once Sweeney shows him
    PS & Burp's 9:05

    Ran right after because roads are too icy to drive around too much today. As Rx'd outside @ OPT on Aspen Drive with K.

    ReplyDelete
  36. EvanJNovember 28, 2009 at 1:19 PM

    Part A 11am at CFC

    20yom/5"11/172lbs

    7:20 felt good knowing this would have been impossible months ago but I felt I could have hit in the 6's for sure. Pwr snatch looking a little muscle-snatch at times.

    http://www.vimeo.com/7867903

    I apologize if the video is messed up as it's my first every video WOD. I am seriously technologically challenged which is embarassing as us young folk are supposed to know how to do these things. EHR that is a freakish time

    ReplyDelete
  37. Wes hendricksNovember 28, 2009 at 1:29 PM

    22/m/145

    part 1 - 6:00...furious w/ this time. Lack of sleep/stress last two days was felt during this

    http://www.youtube.com/watch?v=sdjKLHdHozw

    ReplyDelete
  38. Ryan B.November 28, 2009 at 1:31 PM

    Lookin for some advice....

    attempted part 1 today at the firehall... on my first try i completed the 15's, had to leave for a medical call....second try i completed the 15's,12's,and 9's had to leave for an elevator rescue, on my third try i completed the 15's and then started the 12's but stopped because i didnt want to kill myself.. im going to do part 2 tonight at a gym, probably in another 2 hours.... should i attempt do finih part 1 right before i do part 2?? or should i just forget about the first one and only do #2 tonight???

    Thanks

    Ryan B.

    ReplyDelete
  39. Martin AltemarkNovember 28, 2009 at 1:47 PM

    part 2: had to substitute run for row because I was home alone with the kids. Aimed for an average pace of 1:46/1:47 and held 1:46 first 3 intervals, but fell a bit to land a average pace of 1:47 for the whole thing.

    ReplyDelete
  40. UnknownNovember 28, 2009 at 1:52 PM

    F/44/130#
    10:47
    Burpees felt better than usual kept my hands right under my shoulders - bench press must be helping
    Video shows I am bending my arms too early - will keep working on it
    ~ 15 minute break
    Ran outside @ OPT on Aspen Road - short on the return by 50 metres from where I started. Heh if they have to play the Grey Cup in the snow, then I can run in the snow.

    ReplyDelete
  41. MichaelNovember 28, 2009 at 1:53 PM

    Part 1: 7:20
    Could have pushed a little harder but was very winded.
    Trying to get my diet dialed in over the last week so I figure my metcon will suffer a little.

    I'm on vacation so had no video camera. About to do the run on the beach.

    ReplyDelete
  42. Michael McCabeNovember 28, 2009 at 2:00 PM

    part 1 - 6:41
    burpees slowed me waaaay down

    ordered video camera after last big dawg comp... should be in soon.

    ReplyDelete
  43. Joel B.November 28, 2009 at 2:09 PM

    72.5:/157#/35yom

    my video for the a.m. metcon time 8:17: http://www.vimeo.com/7867598 embarrassing...but it is what it is.

    Run was tough. covered a little over 2 miles including walks. Pace pretty good until last 3 min. A little on the 2nd 2 min interval too I guess.

    ReplyDelete
  44. Paul KleinNovember 28, 2009 at 2:38 PM

    I always forget to post my stats
    6'2"/185#/33yom

    Part2: Done on treadmill, runs at 9.3 / 1.0 incline. My dropping point at 9.3 was just about 3 minutes and longer and I would have had to crank it down. 2 and 1 minutes felt good at 9.3. I covered just over 1.9miles in the 15 minutes.

    James,
    Way cool! Thank you for the advice on the PC, push press and jerks. I hear you loud and clear on staying on my heals. I failed the push press on the fourth set, now I see clearly it was caused by rocking onto my toes. I will work on it.

    ReplyDelete
  45. Chris BilesNovember 28, 2009 at 3:30 PM

    M/35/5'10"/165

    8:06 Felt winded throughout. Holiday eating caught up on me.

    http://www.youtube.com/watch?v=DYxQ67Fy-ro

    First time videoing and uploading. My technique is certainly not solid. Any help would be appreciated. I'll get a better angle next time we do something like this. Email any comments to xcridingdc@yahoo.com. Thanks!

    Run felt ok. Didn't feel recovered enough for 2nd 2 and 3 min efforts.

    ReplyDelete
  46. SweeneyNovember 28, 2009 at 3:36 PM

    WOD 1 - 6:02 Would like to have pushed harder. Snatch needs work. Not getting full extension

    http://vimeo.com/7869093

    ReplyDelete
  47. UnknownNovember 28, 2009 at 3:39 PM

    wod 1- 653. suck at snatches.
    dont own a video camera

    ReplyDelete
  48. AgnewNovember 28, 2009 at 3:41 PM

    Part 1 - 11:10

    As RX'd. Pretty slow compared to some of you, thank you for posting your videos, I learned quickly where my HUGE time killers were!

    Part 2 - Was done on a treadmill due to ice. 3min 8.5, 2min 9.0, 1min 9.6, 2 min 9.6, 3 min - I did first 2min @ 9.6 dropped to 9.0 for last minute.

    ReplyDelete
  49. unitNovember 28, 2009 at 3:46 PM

    Part 1
    ~ 4:50
    http://www.vimeo.com/7869890

    Part 2
    yet to come... on call and home for now, so should be running soon...

    ~gm2

    ReplyDelete
  50. GordNovember 28, 2009 at 3:47 PM

    Gord and laura's video. It only shows the fist 3 rounds as the memory card became full

    http://www.youtube.com/watch?v=Gv1_Se4WJJk

    Laura's time was 10:20

    ReplyDelete
  51. Chris FoderaNovember 28, 2009 at 4:03 PM

    m/31/69.5"/175#

    Part 1: http://vimeo.com/7870388

    Time: 7:20

    Notes: Felt like the Snatches really slowed me down. I felt pretty decent on the first round, but the start of each round thereafter felt really hard. I would have liked my burpees to be a little faster, but am OK with them. Having to partition the snatches killed my time.

    Looking for someone that I can go to for some 1-on-1 Oly Lifting help in my area. Found 1 option at Mike Burgener's place, but our schedules are never free at the same time. Today is just proof that I need to carve that time out.

    PWO: 40gP (MRM shake), 20gC (mashed yams w/ cinnamon)
    60 min later: chicken, apple, almond butter

    Gonna head to the community pool for Part 2.

    ReplyDelete
  52. Dave BNovember 28, 2009 at 4:07 PM

    M/30yrs/6'3"/205

    Part 1. 7:34
    Felt real clean with good form. No set went unbroken, I have some work to do, great job guys!! Some really good times.

    Part 2 will have to be done tomorrow.

    sorry no video.

    ReplyDelete
  53. Michael McCabeNovember 28, 2009 at 4:13 PM

    part 2 - legs didn't have much spring in them and calves were cramping a bit but still gave er as hard as i could... a good reminder of how much i hate running.

    resting hard tomorrow.

    ReplyDelete
  54. UnknownNovember 28, 2009 at 4:21 PM

    part 2- i hate running :)

    ReplyDelete
  55. rwcorsonNovember 28, 2009 at 4:23 PM

    Part 1 as rx'd 6:18, video ran out of memory at 4:10, Trevor Salmon witness. Head to Head with Mike F.
    I needed to push harder to string some multiples together.
    PS-15 unbroken, 1.2, then all singles.
    rested 10 mins.
    airdyne - 2 mins. at 90%, easi 1 min. X 3, 175 cals total.

    ReplyDelete
  56. Ryan B.November 28, 2009 at 4:23 PM

    runs felt pretty good, 2 miles total... pace was real close, really tough though!!
    cant wait for rest tomorrow!

    Ryan B.

    ReplyDelete
  57. dmarshNovember 28, 2009 at 4:39 PM

    6:15 as rx'd

    http://www.youtube.com/watch?v=YcCyTxIPWRc

    Runs 8 hours later. Second 2&3 min intervals were definitely slower than the first time around but held a pretty steady pace throughout each individual interval.

    ReplyDelete
  58. Erik LuberNovember 28, 2009 at 4:42 PM

    part 2: Total distance was a little over 2 miles. Legs felt heavy after this morning. Maintained a pretty constant pace throughout.

    ReplyDelete
  59. AnonymousNovember 28, 2009 at 4:44 PM

    29YOM/70"/195lbs

    Part 1 - 5:14
    - Round 12 and 9 snatches broken. Mental weakness.

    Part 2 - Two miles exactly
    - Lower back and hip flexors screaming. This tends to happen to me a lot.


    Eric and Unit - Great times! Whish I had you guys next to me today!

    ReplyDelete
  60. Brent MaierNovember 28, 2009 at 4:52 PM

    38/6'2"/195

    Considering all the food I've been eating and the strength phase we're doing with little cardio, I was happy with this effort. No flu!

    Part 1: 6:22
    Video: http://www.youtube.com/user/CrossfitBrent#p/u/0/qB69O7vMUKc

    Part 2: We'll be running this a little later. Still chaotic around here with all the family in town.

    Brian Maier
    34/6'2"/190
    Time: 7:25
    Video: http://www.youtube.com/watch?v=A2VZC7XJoQE

    Brian's video is still processing, should be done shortly.

    ReplyDelete
  61. SteveNovember 28, 2009 at 5:05 PM

    Won't have time for part 2 today going to hit it tomorrow.

    Nice work today everyone!

    ReplyDelete
  62. OPTNovember 28, 2009 at 5:11 PM

    Erik Luber, stop the video at 6:13, your pull is alright except for a little arm bending in the 2nd pull but you have to get more comfortable with the OH catch position (OHS, SN PP, and SN balance practice)...when you pull it overhead, you drive your knees forward and hips under the bar...your quads are the only muscles "accepting" the weight, get that ass back and low back arched and pull bar back over the head and you'll get in that groove...work on it with the exercises above,,,and some thorasic mobility work on a foam roller or swiss ball

    ReplyDelete
  63. UnknownNovember 28, 2009 at 5:16 PM

    Eric R
    Part 2
    The runs felt good. I ran this one with my dogs (not dawgs). Intensity remained high but speed varied with the terrain.

    ReplyDelete
  64. BeckyNovember 28, 2009 at 5:24 PM

    part 2, done 3 hours late, b/c of time commitments.
    got 2 laps first 3 min.
    1.5 in 2min.
    3/4 lap in 1 min.
    1.25 laps in 2 min.
    1.5 laps in 3 min.


    opt, are you going to comment on every one's snatch performance, would like to hear what you say about mine ( maybe...yes, i would)
    thanks!!

    ReplyDelete
  65. joey warrenNovember 28, 2009 at 5:27 PM

    4:26 - all unbroken

    First video in our new gym, it feels good to break it in. I did it with some other guys just wanting a post turkey day workout.
    Some serious lung burn here, I was craving this and I felt it. Going for a run soon

    http://www.vimeo.com/7869794

    ReplyDelete
  66. OPTNovember 28, 2009 at 5:41 PM

    Becky, no prob, pull the bar INTO the pubic area as it comes up past knees, keep your arms straight the whole time doing this..i freeze framed it at 0:21 and you'll see the bar at least 8-10 inches in front of your body at mid thigh level...
    for most people today as well, watch the folks in the 4-5 min range (joey, unit, chris, wes...although 6) as they lower the bar back down they preload their hammmies and get full length on them and make them do the work cause they know the quads are @#$%ed from the burpees...do this as well Becky along with pulling that bar in and keep at those "strict" push ups and negatie push ups and depth push ups in your warm up and you'll have it made!
    good work capacity!

    ReplyDelete
  67. Brent MaierNovember 28, 2009 at 5:50 PM

    Part II: Total distance 1.90 miles.

    Cold front moving in and ran these outside in the bitter cold. It was very hard to maintain 90% in the end.

    ReplyDelete
  68. Brent MaierNovember 28, 2009 at 5:57 PM

    didnt get part one in today...family time. part two - paced with brent. 1.9miles. car temp gage read 40deg F. so that's about 33 with wind chill.

    dan lindahl

    ReplyDelete
  69. unitNovember 28, 2009 at 6:08 PM

    nice work today joey... impressive work not taking a breath or two between exercises... great work capacity and to see how it can be done...
    almost makes me want to do it again...
    -gm2

    ReplyDelete
  70. EvanJNovember 28, 2009 at 6:11 PM

    Part 2:

    On the treadmill with the snow today. All of the runs at 9.6 and tough push especially on the last 3 mins. Off to the ice bath, legs are fried.

    Thank you James for this amazing programming, feeling stronger and fitter every day, this stuff is amazing.

    ReplyDelete
  71. joey warrenNovember 28, 2009 at 6:40 PM

    Part 2:
    the runs felt great, I dont know the distance but it felt like between a 5:20-5:45ish min/mile pace for all intervals.

    Unit, I learned that from you on the snatch complex in the last competition haha. Not too shabby yourself... by the way how are the shirts coming?

    ReplyDelete
  72. Erik LuberNovember 28, 2009 at 6:45 PM

    Coach,
    Thanks for the feedback, I really appreciate it! Ya, Overhead work has been a long time coming for me...I only got my first OHS about 2 months ago. I will definitely spend more time in my warm-up/skill work with the recommended exercises, and spent more time on the foam roller/stretching.

    ReplyDelete
  73. LaurenNovember 28, 2009 at 6:52 PM

    Wod #1 6:59
    ouch, burpees totally got me. Looking at video (http://www.vimeo.com/7871950) snatch form got a bit messy....

    Wod #2 done this evening at talis track

    ReplyDelete
  74. AnonymousNovember 28, 2009 at 7:03 PM

    Part.1 6:21

    http://www.youtube.com/watch?v=lWJ4swhlGfI

    Part.2 Did on outdoor track in the snow
    Total distance approx 3.4km pace was pretty consistent until last interval, it was a little slower.

    ReplyDelete
  75. unitNovember 28, 2009 at 7:18 PM

    part 2
    sorry coach but I subbed...
    subbed tight high knees 4 the rx'ed time... holding sprint form keeping it tight 4 this long was brutal and much needed...
    kept track of 'reps'... ie... 1 rep is 1 high knee each leg...
    267
    192
    108
    196
    285
    total -1048 (2096 steps...) not sure what my strides per mile is... but if u go by the rule of thumb as 1000strides a mile, this is just over 2... hip flexors and abs r smoked...

    Joey, nice!... I must say after the high knees I played with ur burpee technique... i noticed I always kept my feet 2gether, and it seems SO much easier 2 keep them apart!... thanks... the shirts have all been ordered 4 those that ordered, and I should b getting them late next wk or early the following wk (bc of the Thanksgiving holiday)...

    -gm2

    ReplyDelete
  76. Chris FoderaNovember 28, 2009 at 7:52 PM

    m/31/69.5"/175#

    Part 2: Subbed run for row. Wanted to swim, but community pool closed early. Came home and did it on the C2.

    - 3688 meters total.
    - Tried to maintain 1:45-1:46/500m on the "run" efforts
    - Just made sure I kept moving during the "walk" efforts
    - Was able to maintain pace on 300, 200, 100, and the first 150 of the 2nd 200.
    - Last 50m of 2nd 200 and the entire 2nd 300 done at pace of about 1:55.
    - Quads were completely toast at the end.

    PWO: 30gP (MRM shake), 10gC (mashed yams w/ cinnamon)

    Looking forward to the day off tomorrow. Will rest and foam roll my right leg/knee. The lacrosse ball really helped and will likely use that tomorrow.

    Been watching Unit and Joey's videos all day long...inspiring.

    Enjoy the day off tomorrow all.

    ReplyDelete
  77. Doug ZirkleNovember 28, 2009 at 9:09 PM

    m/47/5'10"/152

    Part 1: 11:31

    1RM snatch to date is 100, so doing this WO with the prescribed weight represents quite a bit of progress for me. I'm happy with it despite having to break out the sundial to time the affair.

    Part 2: runs were consistent in terms of intensity, but not pace, due to hilly route.

    ReplyDelete
  78. Geoff AucoinNovember 28, 2009 at 9:40 PM

    Unit, I can't tell if your chest is hitting the floor on your burpees. It seems like your hips are hitting but I can't see your chest. I ain't pickin' on you, I'm just trying to help get you better so you're not missing reps in a competitive setting.

    ReplyDelete
  79. Chris DunkinNovember 28, 2009 at 10:40 PM

    Part 2: 8hrs later. Runs felt good. Came up 20m short of the on the second 3min compared to the first.

    ReplyDelete
  80. Optimum Performance TrainingNovember 28, 2009 at 10:42 PM

    Subbed 133# Power Clean.
    Time - 5:12. Have to use to the pain again. It will come.

    ReplyDelete
  81. Ryan @ CFGPNovember 28, 2009 at 11:39 PM

    M / 5'11'' / 205# / 32

    For some reason, I could not count nor remember the reps this morning, and got all messed up. 7:47 was my time. Went in 4 hours later and did it again, this time doing the whole WOD and beat my time with 7:45.
    The snatch work is starting to feel better. Did not do the Spring work

    ReplyDelete
  82. unitNovember 29, 2009 at 12:06 AM

    geoff,
    thanks... actually i could use some tips on burpee form... i.e., ideal places for hand/foot/head placement...
    what my body feels when i hit the ground: knees, hips, upperab/lower chest (like nipple level or lower) and chin tend to hit the ground... in fact, sometimes i get some bruises and a sore chin if i do quite a few...
    i appreciate the form check... i know your tryin to make us all better... hell, bro, that's why we video! so that all y'all can be training buddies and coaches...
    thanks again,
    ~gm2

    ReplyDelete
  83. Ross BlakeNovember 29, 2009 at 12:12 AM

    Missed this last cycle due to my attendence at the crossfit Olympic weightlifting cert with Coach B. That guys is on the money with not only keeping Olympic lifting simple but helps you become a better coach. If you ever get the chance to attend do it.

    James. Your committment to coaching on this blog is superb.. Having video submitted and then providing feedback with your busy schedual is top notch.

    ReplyDelete
  84. atomNovember 29, 2009 at 12:19 AM

    Nice work on the metcon today guys & girls.

    I'm really enjoying the training material 8 days into this cycle, glad I followed through on the research on James brand of training. Knowing that there's a high level of expertise, consideration and a goal at the end of the cycle really puts extra emphasis on hitting each day, completing the WODS to the best of your ability and keeping track of your progress.

    My Day 8 Results:

    M/30/5'10"/175#

    6:07

    http://www.vimeo.com/7874131

    ReplyDelete
  85. Mack LarNovember 29, 2009 at 3:59 AM

    31 M 5'9" 172lbs
    Part 1: 6:23. Snatches UB in first rd, broken after that. All DU's UB. Quads tired early, thought it was due to working through rest day but may have to do with form based off of Coach's post earlier. Wish I could download a video, but deployed and the computers wont allow it.
    Part 2: 3.36KM or 2.09 miles

    ReplyDelete
  86. Garage CrossfitterNovember 29, 2009 at 6:02 AM

    http://vimeo.com/7877083

    ReplyDelete
  87. Nathan H.November 29, 2009 at 10:04 AM

    As always, humbled by the athletes here.

    Did some snatching before the PS/Burpee WOD yesterday. Don't have a video.

    Snatch: 176/1 x 4, 198/1 x 2

    WOD: 5:59

    I was coughing for a long time after this one. Great WOD. It looked so easy on paper! :)

    ReplyDelete
  88. rwcorsonNovember 29, 2009 at 11:08 AM

    http://vimeo.com/7880020
    Mike and Rob.
    Mike doing 135# power cleans.

    ReplyDelete
  89. BKNovember 29, 2009 at 11:25 AM

    Unable to workout, sick as a homeless dog. No brainer as to why,
    You are what you eat
    You are when you eat
    You are how you eat
    You are what you don't excrete
    You are the sum of all stressors.
    Travel,Sleep,Nutrition,Competitions and Business all effecting the system that never gets sick. Lesson learn't, time for a week break. Back in the game Friday and can't wait to dial in with the athletes on here.

    ReplyDelete
  90. BKNovember 29, 2009 at 11:40 AM

    Joey! Brilliant performance, truly A grade stuff.

    ReplyDelete
  91. Dave XNovember 29, 2009 at 1:19 PM

    6'1"/208.5/33

    Part 1: 7:33
    Painfully slow however I only broke one set of snatches. Took a long, lomg time to recover from this one. Lack of sleep and diet over the holiday certainly caught up to me here.

    Part 2:
    Took a long time to warm up, and still felt shakey out of the gate and couldn't hold up the pace across the time frame. Felt slo and sluggish despite the great running weather here in Upstate NY.

    I'm back home and back on my schedule.

    ReplyDelete
  92. Geoff AucoinNovember 29, 2009 at 1:20 PM

    I gave WOD #1 a shot today and it was painfully obvious by the end of the round of 15 I wasn't doing so good. After 3 bad nights of sleeping (last night being the worst) I gassed badly and couldn't stick to the game plan of straight through snatches and controlled burpees. Very unhappy with my time, 6:49, but I'm glad I tried it.

    I'm good for sub-6 when I'm rested, I just know it. Video coming later. Maybe.

    ReplyDelete
  93. Geoff AucoinNovember 29, 2009 at 1:21 PM

    Oh and I worked on some 'ligher' full snatches before to get my CNS fired up. Didn't do much for the work capacity.

    I need a good 4-5 hour nap.

    ReplyDelete
  94. Optimum Performance TrainingNovember 29, 2009 at 3:02 PM

    Additional Pain today.
    3 rds:
    500m Row Sprint (6.5)
    2 min rest
    1)1:35.2
    2)1:33.8
    3)1:33.5
    Decided to stop after 3 rds. Just cause I didn't want to dig too deep into the tank. Haven't had the best energy lately, but VERY happy with this outcome. Could have done 2 to 3 more rds at this pace.

    ReplyDelete
  95. Tyler from FFTNovember 29, 2009 at 4:15 PM

    PS/Burpee.... 6:08... This was 1 hour after Day... Kinda 7 training...Having to play catch up sucks! My legs were fried!!! Skipping the sprint and getting back on track tomorrow!

    video on fftraining.blogspot.com

    ReplyDelete
  96. Tyler from FFTNovember 29, 2009 at 4:17 PM

    Correction... this was 1 hour after day 7 training... I hate my laptop's touch pad.

    ReplyDelete
  97. YoungManRumbleNovember 29, 2009 at 5:36 PM

    Part 1: 7:02 my "cardio" has left me...plus a lot of press outs towards the end...

    15 mins later on the globo treadmill

    Part 2:

    3mins @ 8.0 mph
    2mins @ 8.2 mph
    1mins @ 8.5 mph
    -
    1mins @ 8.5 mph
    2mins @ 8.2 mph
    3mins @ 8.5 mph

    On a side note I hit 2 PR's at the O lifting club yesterday. 75kg snatch and a 105lk clean and jerk I guess this stuff works lol...

    video to be posted by Sterling...

    ReplyDelete
  98. AnonymousNovember 29, 2009 at 5:44 PM

    Evening OPT blog people, I'm new to this training site but not crossfit. Looking to further my fitness level, I need some clarification though on a few of the movements. A description and guidance would be greatly appreciated.
    db ext rot
    powell raises
    lean away supinated chip ups
    arm

    Thanks again, Christian

    ReplyDelete
  99. Trevor SalmonNovember 29, 2009 at 7:29 PM

    Christian, you can search the faq page for alot of stuff but there were videos posted of the db ext rotation and powell raises a few weeks back. I don't know the exact date so you may just have to look back.
    Welcome.

    ReplyDelete
  100. Surrey Sterling 39/M/178cm/175.4#November 29, 2009 at 10:25 PM

    Better late then never I always say.

    Young Man Rumble, HeadCase Mike, and I, hit this at a brand new rec centre in Langley BC. They've got it going on! $4:25 for drop in and we had the place to ourselves. Nice plates, platforms, GHD, rowers, it was sweet!

    Part 1 - 7:06
    Part 2 - Done on Treadmill
    Same performance as YMR's post.


    http://www.vimeo.com/7890090

    ReplyDelete
  101. Ross BlakeNovember 30, 2009 at 4:01 AM

    part 1. 11:15 as rxd

    filmed it but memory was low so only saw first 4min. Also a little out of frame. First 3 reps looked really nice then I started jumping back on my landing?? Need to do more touch and go reps to keep pace and power up..

    Always learning

    ReplyDelete
  102. Geoff AucoinNovember 30, 2009 at 7:07 AM

    http://www.youtube.com/watch?v=3zgUeqHI6kQ

    Here's the painful truth. Didn't think things were too bad but I mustbe pushing off my toes a bit and I'm way too bent over near the end.

    ReplyDelete
  103. Sarah DuNovember 30, 2009 at 2:49 PM

    Part 1 - 10:53

    First time doing snatches - too slow!

    Part 2 - As Rx'd

    ReplyDelete
  104. unitNovember 30, 2009 at 8:18 PM

    sarah du... where are u from?

    and 10:53 on that WOD is pretty darn good for your first time snatching!... keep it up!...

    ~gm2

    ReplyDelete
  105. Robin Lyons f/32/150lbDecember 1, 2009 at 3:43 PM

    Part 1:

    6:37

    Part 2:
    Just under 2 miles...last sprint was 100m less than the first sprint

    ReplyDelete
  106. UnknownDecember 3, 2009 at 6:58 AM

    part 1 - 9:10... probably could have shaved two minutes if my intestines weren't fighting the urge to explode with every burpee... frustrating. That's twice now in recent weeks where I didn't properly "empty things" before a WOD.

    rest 3 min

    part 2 - had to sub rowing for running due to the time of night and the neighboorhood... maintained 1:50/500m pace for all rounds.

    ReplyDelete
  107. KizzeeDecember 12, 2009 at 8:11 PM

    M/20/6'4"/201 lb

    Part 1:
    Embarassed to say.... 16:14
    Cardio was terrible and my snatch isn't that great... i was heaving... didn't help that is was alot colder than usual..

    Part 2: 4 hours later... couldn't get distance since i ran around neighborhood... i did keep up a desent pace though..

    ReplyDelete