Thurs, Nov 19th, 2009


Katrina Burton comes out on top again for Big Dawg Championships # 2...well done Katrina; and congrats to outstanding female performances this weekend!!!!
Kat - contact Trev @ optclientsupport@gmail.com for your mailing address for the prize.

day 2

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up
B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec

post weights and notes to comments; Friday Nov 20th 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)

72 comments:

Geoff Aucoin said...

These workouts better not make me all muscley and stuff...

Becky said...

any progress on the female results??

Paul Klein said...

Ali and Lisa,

Thanks for the advice on pull ups in the comments yesterday. It so great to be involved in a community filled with such helpful people.

123 123 said...

Nice post as for me. It would be great to read something more concerning that matter.
By the way look at the design I've made myself Young escort

Ryan B. said...

A1. 6,5,6,5 (bodyweight)
A2.115x8,135x8,145x8,155x7

B1.5,5,5
B2.25lbs,30lbs,35lbs

C1. 10 lbs x 10 x 3
C2. 35 x 3

Ryan B.

Geoff Aucoin said...

Spam, anyone?

Chris Dunkin said...

A1. 25,25,30,30
A2. 185,185,190x7,190x6
B1. 13,11,9,9
B2. 70/hand,70,72.5
C1. 25x6x3
C2. straight

Didn't increase weight on second set of A1/A2 due to being called out on tempo and range of motion. Fixed on the rest. Did one set of powell w/ 20lbs and got 10 fairly easy, but when I jumped to 25 the reps stopped at 6, so stayed there. This is 5lbs lighter then my ext. rotation wt. and well under 10% of bench press tempo max.

OPT said...

Chris, it'll get better with some exposure to the DB movements.
Becky, standings are up, thx for your patience.
123 123...get your english right at least.
Paul Klein, at OPT we focus on strength primarily first in teaching chin ups for females...this is first impt for development of scapular muscles...b/c what females have far better than us in co-ordinattion enables them to get the kip easy but over time leads to more ripped hands and fatigue in large numbered chin up sessions b/c of lack of initial strength in the scapula - low trap, rhomboid mainly.....the gals you see that can "hang on" when the reps get high in the wods for chin ups are the ones who can also perform well executed strict chin ups and muscle ups

rwcorson said...

Spam, spam, spam, spam, eggs & spam.

Kyle F said...

A1. 15/25/30/35 (8 reps each)
A2. 225/225/225/225 (6 reps each)
B1. 8/7/6
B2. 50/60/60
C1. 15(8)/12(10)/12(10)
C2. As Rx'd

Should have started heavier on Mix chin-ups. Left shoulder kills me on the Powells and the ext rot. Probably a bad sign.

Katrina Burton said...

Thanks James.
I don't think it changes anything but I scored a 1.5 on WOD 1 not 1.7as listed.

Chris Fodera said...

Still hurting on the outside of my right knee. It happens whenever I do OHS or Snatch. My feet land very far apart and my toes are pointed outboard, especially when fatigued or going heavy. I have self/internet diagnosed it as "runner's knee" of some sort. Sudden movements hurt (on the outside of my knee) as well as trying to bend it into full ROM. Anyone experience this and have good advice?

Will likely avoid parts of Workouts that involve use. Again...any suggestions here?

OPT said...

chris, does it hurt when you air squat or back squat?

Lisa M said...

Great Job to all the ladies and of course Kat you are a beast!!! Fantastic one day i want to grow up and be just like you ha ha ok maybe that will have to be my daughter.

Great point on the pullups James - i certainly do still notice that my "strength" to do strict pullups is still not what it should be and that is probably because i learned to kip my pullups right out of the gate. This is obviously why i stil can't do a damn muscle up either. So Paul do what he says!! I am assuming that the negatives and the isolated db rotations and powell raises we are doing now is to help build this strength.

Question for adding weight to pullups, ring dips etc do most of you wear a weight vest or is there another way to do this. I find holding a db between my legs very awkward.

James enjoy the summit and thank you for everything that you do.

Chris Fodera said...

James,

If I attempt to bend it in any way, it hurts. It gets better by the day. Today (for instance), I can make it to about 6" above parallel in an air squat before it hurts.

Going easy (damper at about 4 w/ pace of about 2:10/500m for 1000m) on the C2 is slightly uncomfortable, but seems to loosen it up a bit. It seems like resting/keeping it immobile helps the ROM increase daily. I've been avoiding anti-inflammatory meds, but may reconsider. Wierd thing is no swelling/discoloration.

Katrina Burton said...

Lisa - I use a large mens leather belt and loop in the weights or kettle bells. Hangs nicely over my hips and between the legs. Make sure the belt is large so the weights are between your legs and not on your pubic bone. This works the best for me.

Martin Altemark said...

Wow. Lots of totally new stuff today.

A1: 6x15kg, 5x15kg, 4x15kg, 4x15kg
A2: all 6x70kg (humbling weight)

B1: 11, 9, 9
B2: 20kg, 21kg, 26kg

No time for more unfortunately. Liked the 1,25 squats and the mixed grip chinups alot! Didn't really get the feel for the leaned chinups. Hard to find good position.

Gord said...

Way to go Katrina. Nice work!

Becky said...

a1. kept it at 7# ea set for chin ups. wierd motion trying to pull to one side
a2. 95#x8, 105×8, 115×7, 115×6
b1. 5, 4, 4,
b2. 10#x 8 / leg, 15×8/ leg, 15×8/ leg
c1. 5#x10/arm, 7#x10/arm, 10×8/ arm
c2. 5# x 35 su, 7#x35, 10#X35

starting to think the weighted situps weren’t a great idea….

Anonymous said...

for db forward lunges, do you lunge forward and drive back to start or continue walking?

Lisa M said...

Thanks Kat that is a great idea

PTS said...

I shut it down today after part A. I am feeling under recovered and attribute that to a nasty stomach problem I have had for a few weeks, which is not allowing me to eat nearly enough. I'm going to the doctor later today, but I feel like the problem is diet related. it seems like eggs,apples,tomatoes set it off.

Hopefully I can find an answer today and get back to eating proper amounts of food.

Has any else heard of these problems after switching to mostly paleo? I;ve been mostly paleo for about 6 months now so it seems odd that it has come up only recently.

Chris Fodera said...

PTS,

No problems here, but I have heard of issues w/ tomatoes (in excess) if insufficient fat is consumed. I practically live off almond butter and apples, so I can't help w/ the apple portion. Don't eat eggs all that often, but have this week (work travel) with no effects.

Good luck and let us know what the doc says. You could also try looking at Robb Wolf's blog; if nothing similar is mentioned there, drop him a line and see his thoughts.

Wes hendricks said...

A1. 4 x 6 w/ 20lb vest
A2. 155-165-165-175 x 6
B1. 7-6-6-5
B2. 3 x 8 w/ 40lbs DB's
C1. 1 x 10 A 12lbs each arm
C2. 1 x 35 fast

Had to cut C1/C2 short, had to get to class. The pull-ups were done on my rings because I am yet to build a pull-up bar in my garage.

Geoff Aucoin said...

Shut the A's down early due to shoulder pain and low energy. Basically walked through the rest of the WOD to say I did something. Weights were light, form was key.

PTS, sounds like food insensitivity/intolerance more than anything paleo-related. DO you eat a lot of those particular foods?

Chris F, foam roll the s^%t out of that leg. Use something worse than a roller to really get in there.

Ali Loach said...

Great work KAT - it was awesome to witness 3 of your 4 WODS!
And to Lisa - I use the same method as Kat for weighted chins and it works great!

A1. 10#(4)/10#(4)/10#(3)/10#(3)
A2. 135# (6) for all 4 sets
*never done these...hard as hell

B1.4/5/5
*I repeat...never done these...hard as hell
B2. 35(8)/40(8)/45(8)

C1. 10# (8) for all 3 sets
C2. 35 x 3 all unbroken which was a small achievement for me :o)

Now a question for James or anyone else that wants to weigh in.....

and I'm wondering, for the chins, if it's better for me to use a little less weight but get that last rep or if I should just stick with the weight I have and fail while trying the 4th rep.
In the past, I have normally played it safe and been able to achieve all the reps for the required number of sets. Today I pushed it and wasn't able to get the exact number of reps but I felt like I "busted my balls" (if I had em) better than normal.

Thoughts....anyone?

PTS said...

Geoff: I do eat a lot of those foods, but I have for months. I've also tried eliminating each of those foods one at a time and I;m currently not taking any supplements,fish oil vitamins etc., Even with all these steps about 2 of every 3 meals makes me feel awful.

Becky said...

great job kat and other ladies.

Chris Fodera said...

Geoff,

What do you suggest as an option even worse than a foam roller?

Sweeney said...

Did this one at THE Hotel- Mandalay Bay, so I had limited equipment to work with.

A1. 15/15/15 x 6
A2. 100/110/110 x 6 had to use the assembled curl bar contraption.

B1. 15/12/11
B2. 35/45/55 - legs were good, grip was fried!!!

C1. 10/12.5/15
C2. Straight through.

I'll be looking for CF Las Vegas for the next WOD. Anyone know the gang at the Vegas affiliate?

Doug Zirkle said...

Chris:

Try a lacrosse ball. They're great for myofascial release. Available from Amazon if you can't find them locally. NFI in Amazon, regrettably.

HTH ...

Garage Crossfitter said...

CHRIS-
I have been dealing with that "runners knee", bursitis, etc etc...for 6 weeks now. I roofed my house and was on my knees for 18 hours over the weekend and my right knee is still inflammed and not getting better. Hurts while squatting or bending my knee. The only thing that helped was an anti-inflammatory that i took over the weekend for the Big Dawg comp. I ice 2-3x a day and avoid all squatting. I am going to take 1-2 weeks completely off, per advice from OPT and see if that helps. ITS VERY FRUSTRATING, trust me.

PTS-
I'll shoot you an email...

Laura said...

A1: 12.5 for all--alternated which hand was supinated each set--left weaker so stayed at 12.5 for all
A2: started at 88lbs, but not doing tempo, then coming up way too high so went to 60 lbs for the rest to get it. A bit of a slow learner! Thanks Rob again for the tips.

B1: 5/3/4
B2: 35/30/35(6 per leg) Grip was giving out before legs for once.

C1: 10bs for all left side weak--just getting 8 reps each time
C2: all complete

Lisa M said...

Holy crap that was wicked!!

A1: 7.5# for all thanks Kat the belt worked awesome

A2: 95/95/100/100 kept the weight a little lower and really concentrated on depth and stopping at 90 those were hard

B1: 4/4/4 hard!!
B2 25/30/35

C1: 10# left side felt stronger today which is weird. Was interesting trying to rig a set up where i could even get into the proper position to do these i was LOL at myself it was quite comical.

C2: quick used abmat and hip add.

Steve Howell said...

A1: BWx6 for all 4 sets.
A2: 176x6 for all 4 sets.
B1: 5/5/5
B2: 30#x8/40#x8/40#x8
C1: 15#x10 for all 3 sets
C2: ripped right through these

rwcorson said...

Sweeney, Liz & I went Oct. '08. We only did the CF LV wods. Zach Forrest is one of the trainers.
A1. 10#x5, 10#x5, 12.5#x4, 12.5x4
I alternated btw right hand supinated and left hand supinated, hence the same weight in back to back sets.
A2. 50 kg x 8, 55 kg x 8, 60 kg x 8, 65 kg x 6.
B1. 6/6/4
B2.45#x8/leg, 55#x8/leg, 65#x6/leg
C1. 10#x10/arm too light, 12.5#x10/arm also too light, 15#x10/arm the last 2 reps were tuff. I need to start on 15#.
C2. 35x3 unbroken
The pull ups and 1 1/4 squats really highlighted some big weaknesses.

Lindsey said...

Congrats to Katrina and all the other female competitors! Job well done!

A1. 6/6/5/5 - used the green band today instead of the blue, very proud of this!
A2. 65/75/85/95(7) - was really itching to get the last rep at 95 but the extra 1/4 squat was much harder than anticpated!

B1. 3/5/4 - green band
B2. 15(ea hand)/20/25

C1. 10 all 3 sets c 10#db
C2. 35x 3 unbroken

Geoff Aucoin said...

PTS, get ye to a naturopath.

Chris, I was going to say use your imagination but it looks like Doug has given you some good info there.

joey warren said...

A1. 50lb, 60lb, 65lb x 5, 65lb x 5
A2. 185, 195, 205 x 7, 205 x 5

B1. 11, 8, 7
B2. 65lb, 70lb, 70lb

C1.12lb, 15lb, 15lb
C2. 53 sec for all 3

PTS said...

i went to dr. and he suggested i take prilosec otc for 4 weeks for what he deemed was an inflamed stomach. i guess this is the route i will take and see it goes.

Geoff Aucoin said...

PTS, booooo on the drugs; they don't solve the issue, they just mask it. Maybe the symptoms go away for a while but the problem still exists and it will re-appear somewhere else down the line. If you can find some HMF like we sell at OPT it might help get some happy flora happening in your stomach. Next go find a naturopath to figure out what's going on with your digestion.

Paul Klein said...

Holy Smokes this one was no joke! The back squats crushed me. It wasn't the tempo as much as the change of direction going from depth, stopping, going back down and then back up. This was a totally new feeling for me, I felt strong out of the hole but after having to stop and go back to full depth I had no "pop" to come back up. Can anyone tell me more about the theory behind this 1 1/4 squat?

A1. 6 reps for all 15lbs, 20, 25, 32.5
A2. 8x155, 8x155, 7x160, 6x160

B1. 6, 7, 6
B2. 40lb dbs for all three 8/leg

C1. 15lbs for all, reps of 10, 9, 8
C2. No issues

YoungManRumble said...

I've been taking this week off as I've been under the weather and also busy preparing my boxing team for Provincials this weekend. We have 3 entries and have punchers chance at taking home 3 titles.

PTS said...

Geoff, thanks for the advice I will take into consideration, never been to a naturopath though.

EHR said...

Eric R

A1 25,30,35,40 all 6's
A2 135,145,155,165 all 8's these hurt a lot
B1 7,9,8
B2 35# db,45,65
C1 12#,14,16
C2 tried to be fast

Joel B. said...

A1: 26#'sX6; 26X6; 35X5; 35X5
2 to the right, 2 to the left
A2: 115X8; 125X8; 135X6; 135X6
hard...especially at tempo. First time on these.
B1: 8; 7; 7;
First time on these.
B2: 53/26 kb--switched hands halfway through set. X3
C1: 10X10; 12.5X8; 12.5X8
tough
C2: unbroken X3

Lots of new stuff today for me and I found it all quite difficult.

crossfitcrew said...

a1. 60kgx4 x4 that was awesome. The feed back I got from that on a depth/ form level was a real eye opener.
a2. 10kgx6 10kgx7 10kgx
b1. 5-6-7
b2.15kg dbls/8/leg x3
c1. 5kg x10 6kgx9 x2
c2. No ab matt so did ghd sit ups 25reps unbroken x3

pwo refueling whey 40g/ 20g sweet potato/ 5g cocao powder

Mike Molloy said...

A1: 35-35-50-50# sets of 5
A2: 155 for all, sets of 6
Good lord those squats killed me.

B1: 5-5-6.
B2: 55x8 per leg. Grip was crushed.

C1: 15# by 10 reps per arm
C2: Straight through, 39 seconds per round each time.

Brent Maier said...

38/6'2"/194

A1 MGCU: 20#x6/20#x6/30#x6/50#x5
A2 1 1/4 BS: 70x8/80x8/85x8/91kgx6 (200#)

B1 LASCU: 7/6/5
B2 DB FW Lunge: 65#x16 for all 3 sets

C1 Powell: 20#x10/15#x10/15#x10
C2 Anchored: Unbroken but slowed down a bit on the last 10 or 15 in the last two rounds.

The last two days beat the hell out of me!

Brent Maier said...

Hey Sweeney, if you want to give my brother a call, you could go hook up with him at his personal gym. He's got all the goods. Fire me an email if you want to hook up with him.

Contratulations Katrina and the rest of the women that competed this last weekend!

Dave X said...

If anyone is interested Robb wolf has a podcast available now called the paloeolithic solution. First episode was about post wod fueling.

Michael McCabe said...

A1. 50x6, 60x6, 70x4, 70x4
A2. 185x6x4... those are a great gut check, was very happy when i was done the last set
B1. 8, 7, 7
B2. 70s, 75s, 75s
C1. 15x10, 20x8x2... a little under 10% of my 14" bench, but we'll get there
C2. unbroken

i'm glad it's 2on/1off this time around bc i am smoked... i think i'm gonna beef up my eating for this cycle to help recovery. or maybe i'm just addicted to 70sbig.com. hilarious.

Remmy said...

A1 20/20/20/20x6
A2 145/155/165/175x 8

B1 12/10/10
B2 30/30/30x8

C1 20/20/20x10
C2 consecutive

Grant said...

@ OPT @ 7PM (thanks Leighanne)
A1; 6,6,6,6 no weight
A2 198x8, 198x6, 198x6, 198x6

B1; 10, 10, 10, 10
B2; 40, 45, 55 (couldn't find the 50#)

C1 15x10x3 (thanks Corson on You Tube)
C2 Rx'd, abmat, anchored

Kathleen said...

A1 5.5L 5.5R 4.5L 3.5R
A2 98#(8) 108(6) 118(5.5) 118(4.5)

B1 5 6 6
B2 30#(8) 35(8) 40(8)

C1 7.5#(10) 10(10) 12.5(9)
C2 35 x 3

unit said...

A1- 25(6) / 25(6) / 45(6) / 45(6)
A1- 185(8) / 205(8) / 225(6) / 225(6)... this was awesome!... it hurt so gooooood!... last couple reps of 225 may have been questionable on getting all the way up to parallel before going back down... could use a coach for this to help cue... this may be my new favorite exercise...

B1- 6 / 6 / 6
B2- 50s / 60s / 60s

C1- 15(10) / 20(10) / 25(8)... (1RM at 14in BP is 285... so just shy on last set of goal of 10%)
C2- 35 / 35 / 35 (outside knee toe touch / hands behind head / janda with inside knee toe touch)


PTS... my 0.02... I agree with Geoff in part in that drugs do cover things up as opposed to getting at the root of the problem (however this isn't always the case and sometimes drugs are good when taken appropriately for the right things)... but in something like gastritis or gastroenteritis (at least, that sounds what you have been diagnosed with) one should take things with a grain of salt... in my experience most doctors dont curtail to people that are in this community, in the sense that they are proactive of their own health and aren't just looking for a quick fix, a pill, a cure-all without having to work or put any time or effort into things... i.e. the typical lazy american attitude. no, i would say that most people just blindly take the quick and easy. however, this community is different and for good reason... gastritis is a good example of something like this. it is kind of a grab-bag, lumped diagnosis that doesn't really mean a whole hell of a lot as there are a myriad of causes for this. from vascular, to infectious, to neoplastic, to inflammatory, to allergic, to traumatic, to stress, to metabolic, to anatomic/physiologic... etc... anywho, not to beat a dead horse with a stick... to get back to it, doctors are basically clueless and when they don't know something, they can lump it into the 'ever so inclusive' gastritis (inflamed stomach) or something similar... well, since you were prescribed prilosec, lets see what exactly that does for you...
prilosec is a PPI (proton pump inhibitor), which decreases the acid production of the acid in your stomach. this is good for people that have issues with high acid production from things such as cancer (zollinger ellison syndrome from a gastrinoma), high acid reflux (not biliary or low acid reflux... but high acid reflux, leading to GERD, Barretts and subsequently cancer), for ulcers where acid can be irritative, or for prophylaxis of stress ulcers (from trauma, namely head trauma and burns... which are called Cushing and Curling ulcers respectivly)... However, if you don't have an acid imbalance, what good is it?... can anything else be done?... well, in honesty, i am not sure about the egg issue for you, however, apples and tomatoes are high in acid and perhaps, you can try to avoid higly acidic foods for awhile... perhaps you can correct your own acid imbalances (the act of doing this from a dietary standpoint is beyond my knowlege)... so, it is not that prilosec is a bad drug, but it may not be the right thing for you... take it with a grain of salt, and try to understand why your stomach seems to have an imbalance... on the flip side, however, if you do take it for 4 wks and symptoms don't improve then you have effectively shown that it likely is not an acidity issue... if however things do improve, then the acid in your stomach is irritating something (ulcers, normal flora, etc)... and lastly, i leave you with this (sorry about the long reply)... i have always been a doubting Thomas and always wondered how easy it is to dx gastritis if you haven't taken a look at the stomach with an endoscope (not that this is needed by any means in your case)... i'm just saying, with your atypical presentation, how can the doc know?... well, my opinion is that he doesn't and that it falls into the grab bag of things that will just possibly get improve with time anyway, whether the cause is figured out or not...
anywho... my 0.02...

-gm2

unit said...

wanted to mention one more thing...

Chris...

i'd venture to say that 80-90% of lateral knee pain is caused by one of three things
1) Lateral meniscus
2) IT Band
3) Bone bruise
(however, this does not include the poss etiologies of the above three... which can be anything from a high arch/unstable arch or ankle to hip and low back instability...)

and as a reference...
90% of medial knee pain is usually do to
1) Bone bruise
2) Medial Meniscus
3) MCL
4) Pes Anserene Bursitis

good luck and def try to release as much as you can!... hope you feel better...

-gm2

Thad said...

A1. 6/50 6/50 5/50 5/50
A2. 8/155 8/155 7/165 6/165
B1. 8,8,7
B2. 8/40 8/40 8/50
C1. 10/10 10/15 10/15
C2. All unbroken

deejay said...
This comment has been removed by the author.
Mack Lar said...

A1. 25x6/35x6/45x5/45x6
A2. 155x8/175x8/185x8/185x7
B1. 8/6/4
B2. 45's/50/50
C1. 15#'s for all
C2. UB
Awesome workout. Was ready to assume fetal position after A1/A2.
Grip was the weakest link for B1/B2

Sweeney said...

Unit,

Your 0.02?

That's more like a buck-fifty!

Nice to have guys around who give a $hit!!

PTS said...

Unit,
Thaanks for the response. You hit the nail on the head and basically knew exactly how the dr. I went to described things.

Dave X said...

A1. 20x6 for all sets
A2. 185x8 for all sets
B1. 8/9/9
B2. 40/40/45 couldve gone higher if I had the weights
C1. 15x8/15x10/15x10. This one was harder than I thought and it put a lot of pressure on my shoulder. I have a class 3 dislocation of my left clavicle from an old football injury. First set was uncomfortable but last two weren't as bad.
C2. All three unbroken

Brian Maier said...

Sweeney:

CF Las Vegas is only a couple of minutes away from Mandalay Bay. I've never worked out there as it's not a real convenient location for me but I've heard good things about it. I do all the OPT workouts at my house as I have turned my garage into a crossfit gym.

I've been MIA for a while due to training for a sprint triathlon and a recent cracked rib from playing football but slowly easing back in and now almost 100%. I have nothing going on this weekend and will be doing the WOD's here at the house so if you'd like to join in, give me a call (702-806-0389) or shoot me an email (brian@LVraintree.com). I live about 20min from the strip.

Good call, by the way, on The Hotel. Mandalay Bay is one of our favorite casinos on the strip. How long are you in Vegas for?

Lisa M said...

OUCH i hurt big time from yesterday - AWESOME!!

PTS - my 2 cents would be similar to what Geoff said. I would try a really good probiotic - Garden of Life brand called Primal Defense is probably the best on the market. I would also try a digestive enzyme and something called Betaine - this will help with acid issues as well as any potential digestion of certain proteins typically that our bodies might be having difficulty with. You can use the Wobenzyme as a digestive enzyme but it is very expensive. Douglas labs have some amazing products and if you are interested fire me an email and let me know where you live and i can find someone near you who carries it - Douglas stuff is pharmaceutical grade so you can't get them in a health food store. Also i think a naturopath is a great idea just try and find a good one my only issue sometimes with many of them is that everything is an allergy to them.

email address is lamakofka@yahoo.ca

Robin Lyons said...

Mixed Chin ups: 15lb/5,5,5,5
11/4 Sq: 135lb/6,6,6,6
Lean away chins: 5-5-5
Db F Lung: 15/8,20/8,30/8
Powell Raise: 15lb 3 x 8
Situps 3x 35 unbroken

Pull-up crushed me!

Peace out!

evanz said...

A1. 25x6/25x5/25x5/25x4
A2. 135x8/155x6/165x6 - death
B1. 8/6/6
B2. 50/50/50
C1. 15x8/10x10/10x10 - shoulders where shot
C2. 35/35/35

Harmon said...

A1. 6 x 4
A2. 6 @ 135# x 4
B1. 7, 5, 6
B2. 40#
C1. 10/arm x 3 @ 10#
C2. 35 x 3 (unbroken)

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

Chris Fodera said...

Woke at 0500 in Woburn, MA and Right Knee was still stiff as hell. Decided not to do the workout then. Was able to change flights and came back early to CA. Decided to fully rest the knee today and tomorrow (day off from workout and work).

Sugar Shane said...

A1. 6, 6, 6(10lbs), 6(10lbs)
A2. 135(8), 135(8), 135(6), 135(6)
B1. 6, 4, 4
B2. 8(40lbs), 8(40lbs), 8(50lbs)
C1. 10(10lbs), 10(15lbs), 10(15lbs)
C2. 35, 35, 35

Steve Smith said...

A1: 65 x 5, 68 x 4, 68 x 4, 68 x 3
A2: 230 x 8, 230 x 6, 230 x 7, 230 x 6

B1: 7, 7, 6
B2: 60s, 60s, 60s

C1: 4kg each set
C2: All unbroken

Nick Kizzee said...

M/20/6'4"/201LB

A1. 6,5,5,4
A2. 130LB,135,135,140
B1. 1,4,3
B2. 25lb x 3
C1. 15lb x 3
C2. 35 x 3

The tempo is a new to me and im struggling but it will come with practice... I can do around 260x5 BS but using tempo just destroyed me today... By b1 i was shot and did regular kipping pullups.