Tues, Nov 24, 2009

day 5
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; 18 reps x 3; rest 60 sec

post weights and notes to comments
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle

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)


rwcorson said...

Get ready for some more muscle soreness!
I'll proudly wear my new Anvil t-shirt tomorrow.

Ross Blake said...

Went and got some straps after this one last week so this will be my first time using them. Out of curiosity what's the difference i should expect in regards to load and or stimulus? Any tips on how to best use them?


Brent Maier said...

Rob, that t-shirt alone is going to automatically add 3% to your lifts. I think I'll wear mine tomorrow too.

Man, the wife cut the hair this evening and she says she saw some white hairs. Nah, I call them white lightnings! The better you get at Crossfit, the more you get! I'll have a few more by the end of the day tomorrow. :)

Keep up the intensity big dawgs, this is going to be an exciting cycle!

Steve Smith said...

Brent - does that go for going bald
too? Can't call what i've got going on "white lightening" though...

Just finished posting the past few days of training. Internet isn't set up at the house yet so I'm using my phone.

Coach, is there anything else us out-of-towners can post in addition to loads/times/etc to give you a better idea of where everyone stands? I'm thinking body mass index, height, weight, stuff like that...

Now that I'm back home, and can think about what goes in my mouth, do the dogs recomend any reading on diets or supplaments?

CrossFitChron.com: Lindsey and Web Smith said...

SICFIT.com Article on OPT


Lisa M said...
This comment has been removed by the author.
Lisa M said...

Question to the dawgs- how does everyone keep track of their wods? Is there a good program out there or app for the iPhone. Or do you just blog it or journal it??


Geoff Aucoin said...

I blog it.

Steve, look to Robb Wolf for food ideas (great website). Go paleo as much as possible then consider Zone. If you're under 10% BF then you're already on the right track. If you supplement, get it from OPT.

Erik Luber said...

Lisa - I use Google calendars. Having a search function for everything you have ever done is really useful.

Chris Fodera said...


I blog it as well, both here and on my own blog. The nice thing about keeping your own personal blog is the ability to use keywords for future searching efforts. You can also chronicle the other aspects of your day as they happen.

Lisa M said...

Thanks everyone I am a bit of a computer retard so I didn't know you could search in your blog because inqas wondering how you could easily locate past workouts, PRs etc. I will start blogging

Martin Altemark said...

Lisa: Me too is doing logging here and on my own blog (for searchability). It's great.

A1: 8x70kg, 6x75kg, 5x77.5kg, 6x75kg
A2: 7x95kg, 7x100kg, 7x105kg, 5x110kg

B1: 8x15kg, 8x20kg (tempo hard - might have gone too fast), 5x22.5kg
B2: 15, 10x10kg, 15 (45 degree bench)

C1: 10x7kg, 10x8kg, 10x8kg
C2: 15/3 (no kip), 18 (kip), 10/5 (kip)

Jeesus. Gonna feel this in my lower back tomorrow!

Wes hendricks said...

A1. 150x7-160x6-165x5-165x4 (had more in me but get nervous benching alone)
A2. 145-160-175-185x5
B1. 20x8-35x6-40x5
B2. 15-15-15 on point w/ temp
C1. 12x10-17x9-17x8
C2. 18-18-18 unbroken, but not consecutive. These hurt

Jefff said...

Shout out to David and the Crossfit South Brooklyn crew for a great class on the weekend. HIGHLY recommend checking this place out if in the area. Great atmosphere and awesome people. Made sHELLy and me feel at home.

Wes hendricks said...

unit would it b possible to place a t-shirt order?

OPT said...

Steve, post loads, and notes on training as the mental aspect is impt...as well as bwt, height, age, gender...thx for all you do!

Kyle F said...


A1. 185/185/185/185 (8 reps each)
A2. 205/225/225/225 (5 reps each)
B1. 60/60/60 (8 reps each)
B2. 14/14/14
C1. 15/20/20 (10/8/8 reps)
C2. 10/10/10

Felt strong on bench. Left shoulder didn't hurt on ext rot like before but hurt on toes to bar, hence the 10 reps

KurtGP said...


BP- 125x8,135x8,145x8,155x6
DL- 135x6,155x7,175x7,195x6

dip- 25#x6,30x6,32.5x5
ghd- 8#x10,10x10,10x10 unbroken

ext- 10,15,15
t-e- 18,18,14+4

unit said...

u bet!... I think I'll wear mine 2day 2 carry on the theme!...
anyway, just send me ur address and size ud like...
I'll let u know when it's on the way...

PTS said...


a1. bench - 191,201, 7x211, 5x216
a2. sgdl - 195, 207, 218, 5x218

b1. 30, 40, 7x 47.5
b2 15,15,15

c1- no db's
c2 12/6, 11/7, 9/9

still trying to get the kip down on t2b. felt good everywhere else today.

Lisa M said...

Unit - do you have womens sizes??

I officially will start blogging as of today as well as keep my postings here with more detail

Becky said...

135/ 5'3.75"/ 31/ f ( do we get to add how many kids we've given birth to, i always like that excuse...)

a1. bench 95x8/100x8/105x8/110 x4
a2. dl 125x7/ 135x7/ 145x7/ 155x5
b1. 5#x8/ 7#x6/7#x4
b2. 10#x15/ 15#x15/ 20#x13
c1. 10#x10ea/15x10ez
c2. 1# x18

had to go at that point.
adding one pound to the toes to bar was considerably more difficult.

Gord said...

A1. 176/181/186/191
A2. 174/184/191/196

B1. 5#/7.5#/10# pace made these tough. The one second pause at the bottom was the killer
B2 GHD-15/15/15 - I am sure the pace was off. find these difficult to pace correctly

C1. 10/10/15 (6) right arm weaker than left
C2 unbroken/unbroken/10/5/3

Chris Biles said...

A1. 155,160,165,170
A2. 185,195,205,215

B1. BW,10,15
B2. Goodmornings 65# 15x3

C1. 10,15,20 (on last set R-8,L-6)
C2. 12/6, 6/6/6, 6/4/4/2/2

Bench felt strong till last set. Pace was difficult on the DL for me. Probably rushed it a bit. Missed this w/o the first time. Kinda glad/not glad I did!


unit said...

lisa m,
i've ordered small through xL... if any of these work for you just let me know...

Ali Loach said...

A1. 100(8)/110(7)/115(6)/115(4)
A2. 163(7)/187(7)/ 196(5)/206(5)

B1. 7.5(6)/10(6)/10(6) *tempo was suspect on last set
B2. as usual, no GHD so did my modification...I think I need to come up with something better but I did 3 sets of 15.

Shoulder was very sore so skipped out on rotations and did 2 sets of Toes to Bar as hanging started to aggravate my arm even more. Toes to Bar were horribly broken.

I was feeling a little tried coming into today's workout but once I got into it I felt good and strong. As my numbers indicate, I either didn't push myself hard enough the first time or I was in a better mental space today ( I'm leaning towards this) because I was able to lift significantly more for bench and deadlift. (15# on bench but I attribute this to the fact that I had a spotter and 20# on my deadlift....lower body's been feeling strong lately)

Ali Loach said...

and by tried I mean tired :o)

Lauren said...

A1. 115, 125(7), 1257), 125(6)
A2. 135, 155, 165(6),165 - hurt my hands/wrists/thumbs the most!
B1. 7, 7, 6
B2. 15, 15, 15
C1. 12.5,15(8),15(8)
C2. First 2 rounds broken, last round straight through

dmarsh said...


A1. 185x8,185x7,185x6,185x4
A2. 242x7,252x7,252x7,252x7

B1. +5x8,+5x8,+5x7
B2. 15,15,15

C1. 17.5x10x3
C2. 18,18,12/6 (strict)

Improvements across the board.

Adjusted the settings on the GHD and they were much more manageable this time around at this tempo. Pretty tired from traveling this weekend. Nervous system is shot.

Thanks Coach!

Michael McCabe said...

very interesting post on robb wolf`s blog about the black box summit... looking forward to hearing james`s two cents on this one

Weezie said...

A1 - 205 x 8 / 210 x 6 / 210 x 6 / 210 x 3 (failed on 4)
A2 - 205 x 7 / 215 x 7 / 225 x 6 / 235 x 6

B1 - 60 x 6 / 60 x 6 / 60 x 3 (failed on 4)
B2 - 15 / 15 / 15 (45 degree bench)

C1 - 8 x 10 / 10 x 10 / 10 x 10
C2 - 16 / 16 / 16

md said...

a1. 160 (8),165 (8),175 (8),185 (6)
a2. 205 (7),215 (7) 225 (6), 245 (5)
b1 - 8,8,8, w/5#
b2 - 12, 11, 10
c1 - 9, 9, 8 15#
c2 - 18, 18, 12 4 2

YoungManRumble said...

A1. 185 x 8 all 4 sets
A2. 225 x 7 all 4 sets
B1. 8, 8, 5-1-1-1
B2. No GHD in the box
C1. (forgot what these were)
C2. 18 - 18 - 18 *with many fractions

After a week off I feel like death! It is going to take me a few WODS to get back into the swing of things!

Ryan B. said...

hey dawgs, check out robb wolfs newest blog post on his website!!! a must read!!!!!


Geoff Aucoin said...

Wow, I was just about to post that, Ryan. What a mind-blower; I'm actually pretty disappointed with what I read.

Katrina Burton said...

A1.) 65(8)-75(7)-85(6)-85(6)
A2.) 85(7)-105(7)-115(6)-135(5)
B1.) 17.6(6)-20.1(6)-26.5(6)
B2.) 15-15-15
C1.) none
C2.) 18-18-18, one set fast kipped two sets strict

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


A1.) 135(8)-135(8)-135(7)-135(6)
A2.) 85(7)-105(7)-105(7)-125(7)
B1.) 8-8-8
B2.) 15-14-13
C1.) 15X10-15x10-15x10
C2.) 8-8-8

toes to bar kills me.

Garage Crossfitter said...

first day back since big dawg comp...rested my knee for abit..

snatch grip DL 155,155
dips on rings @ bwt 8,8
ghd raises 15,15
db ext rot 15x10,15x10
Toes to bar 12,12

decreased workload, want to start back up slowly...

Chris Fodera said...


A1. 170x8, 175x8, 180x7 (7th w/ spot), 185x6 (6th w/ spot)
A2. 225x7, 245x7, 275x7, 295x6
B1. 32.5x8, 32.5x7, 35x7
B2. 15, 15, 15
C1. R=20x8/L=20x8, R=20x10/L=20x10, R=25x10/L=25x8
C2. 18, 12/6, 10/3/3/2/2

PWO: 40gP (MRM shake), 15gC (mashed sweet potato w/ cinnamon)
60 min later: ground turkey (w/ tomatoes, onions, garlic, spinach), apple, almond butter

I felt good throughout the entire WOD. Went up well in bench and significantly in SGDL (figured out how to use straps).

Unfortunately, it was just pointed out to me that GHD Raises are not the same as GHD SitUps (which is what I did and have been doing every time they come up). Went up in Weighted Dips as well.

Didn't go up in weight on C1 because it was too have last time and form was shit. Went down 5 pounds (to 20#) for first 2 sets and then gutted through 25 (equal to weight used on Day 1 for all 3 sets) for last set.

Absolutely fell apart on last set of toes to bar.

Lisa M 41/128/f said...

A1: 100/105/110/115
A2: 155/165/170/175f - grip went to s#%^ got straps but had a hard time figuring out how to work them
B1: 7/6/6 with 5#
B2: 15s with 10# s since only has access to stupid 45 degree ext machine
C1 12#s on first round too heavy for very weak and uncoordinated left arm went back to tens as per James suggestion
C2 18 grip was crap today and dumb globo has terrible pullup bars

Becky you cracked me up with you height and kids I will definitely add giving birth to two kids and unfortunately have the stretch marks to prove it

joey warren said...


A1. 185x8, 195x 8, 205 x 5, 205 x 5- very fatigued for last two sets, couldnt get 6 reps
A2. 245 x 7, 255 x 7, 265 x 7, 275 x 6- no straps yet they are on their way, had to readjust grip a few times - last 3 reps my back started to round

B1. 10lb x 8, 30lb x 8, 30lb x 6 - done on bars
B2. x15, x 12, x12- very difficult for me

C1. 20, 25 x 8, 25 x 8
C2. no kip x 18, kip x 18 (28sec), no kip x 18, kip x 18 - kipping are very easy, no kip is little tougher

Becky said...

thanks lisa. nice work on the dl today!
i've had 4 kids. and i was wondering what is the purpose for the ext rotation?

Mike Molloy said...

A1: 140-150-160-170 sets of 6
A2: 185-215-230-255 sets of 5

B1: 25# on belt, sets of 8
B2: Sets of 15

C1: 25x9 for all 3
C2: Kipped an unbroken.

Geoff, which part are you upset about? Castro's actions or Robb's response? Something else?

Garage Crossfitter said...

Robb Wolf's blog was an interesting read, i wish i was there to form my own opinion. Coach i doubt you will give your opinion on it but i would really like to hear it...


Ryan @ CFGP said...

5'11 - 205 lbs Male. I have had no kids

A1. 155# / 175 / 185 / 195
A2. 175# / 195 / 225 / 245
B1. 6 / 5 / 5
B2. 8# x 15 / 10# x 15 / 10# x 13 - unbroken
C1. 25# x 8 both arms
C2. 18 / 18 / 11-7

Bench was up 10# each round, DL was up 20# but did not have straps last time
Did not remember doing 18 TTB last time.

Anonymous said...


We have customized OPT wod log books arriving in the next few days - James designed these considering what you may want to log/document. They have space for you to document workout, sleep, energy, pr's, nutrition, etc. And... James would be happy to personally sign anyone's copy!


Lisa M 41/128/f said...

Leighanne - definitely sign me up for a signed copy that would be awesome!!!!!

Becky - holy crap girl 4 kids is alot!! Wow. Very impressive. I think the external rotations are to help build thoose little muscles to help with muscle ups pullups and ring work- just my guess

Wes hendricks said...


count me in on one to as I log all of those things(sleep, diet, training, recovery) on my blog everyday and waste a considerable amount of time throughout the day doing those things.

Paul Klein said...

I'm in Detroit for Thanksgiving visting inlaws. I will have to make up a few wods for the hotel gym I will be using the next two days.

I too am interested in James's take on the Robb Wolf deal and the current situation in the CrossFit community.

I having been thinking for a while now how nice it would be for James to put on his own seminar on programming basics. I would like to learn more about the theory behind all of this. I could also picture franchising or affiliation (The Anvil Powered by OPT? or my place powered by OPT?) Am I out of line here?

Greg Soneff said...

A1. 70x8/80x5/80x4/83x3 (kg x reps)
A2. 100x8/110x8/120x5/130x3

B1. 20x8/22.5x7/25x5
B2. 20kg (plate)x14/20x15/25x12

C1. 8kgx14(left)+17(right)/ 12kgx14(left)+13(right)/ 12kgx12(left)+11(right)
C2. all 3 sets unbroken (with kip)

- jumped weight to fast in A1. and couldn't stay in the range (maintained the same weight until the final set to try to push myself)
- don't have straps yet so used hook grip however if I have to be honest I think my technique was the limiting factor towards the end and not my grip
- GHD raises surprised the heck out of me...hamstrings burned all the way through
- don't have dumbells at the gym at the moment (donated the old dumbells to another box that is starting up) so used kettlebells which made handling the weight awkward. Could definitely have gone heavier.

Brent Maier said...

Shocking... It sounds like James stayed clear of the controversy and persevered going into the 2nd day of the seminar. There is definately a problem with the quality of the affilates and there is a lot of contention swelling at the core. For the sake of the Crossfit comunity as a whole, I hope HQ will learn from their mistakes and make the right decisions before the dragon does eat it's own tail, as James put it.

Steve Howell said...

A1: 181x8/191x6/196x6/201x6
A2: 181x7/230x6/235x6/240x6
B1: BWx8/25#x6/35#x6
B2: All 3 sets 15 unbroken
C1: 15#x10 all 3 sets
C2: All 3 sets of 18 unbroken

Alex Duncan said...


A1. 120/140/150/160 - all 8 reps, should have gone heavier, 5 lbs improvement on max

A2. 135,175,195,210 - all 7 reps, 15lbs improvement, first time w straps

B1. 8,8,6,5 - slow and strict, huge improvement

B2. 15,15,15 - all unbroken

C1. 20lbs Lx8 R x10, 20lbs Lx8 Rx8, 20lbs Lx8 Rx8

C2. 18,18,18 all unbroken, forearms almost exploded, abs ok

Mike Molloy said...

Damnit, there's a typo in my original post.

The last set of Dead Lifts was 265, not 255.

Sorry for wasting space guys.

Lindsey said...

A1. 75/80/85(6)/85(6)
A2. 95/115/125/135(6) - no straps, grip started to be the issue
B1. 8x 3 - figured out a way to set up dips. i feel like i could have done the desired reps unassisted but not at the rxed tempo so used green band to ensure correct tempo
B2. 10#(10)/10(10)/10(10)
C1. 15# 10/10/10 - both arms
C2. had issues with T2B... subbed GHD situps 18x 3 sets

Question on the dips... I feel like I could have done the desired reps but not at the rx'ed tempo. Is it better to do assisted unbroken sets or unassisted broken sets when there is a desired tempo?

Rob Sifton said...


A1. 95,115,125,130
A2. 135,155,185,205
B1. 8,8,6 body weight only
B2. 15,15,15 ghd lowers only bw
C1. 10(10), 12,(9), 12,(10)
C2. 15, 15-3, 11-6

First WOD since the Black Box WOD, which I should not have done, was not ready.    

KSC said...

a1)135/155/165/175 Allx8
a2)135/185/195/205 Allx8


c)15lbs x 10/17.5lbs x 10/17.5lbs x 10
c2)all 18 no brakes

Garage Crossfitter said...

good thoughts...i'll let James answer that....exciting stuff.

Erik Luber said...


A1. 60kg x8, 61x7, 61x6, 61x5
A2. 70kg x7, 72.5x7, 75x6, 77x5 (no straps)
B1. 8,8,8 (forgot it was weighted)
B2. 15,15,15
C1. 8, 7, 7 @ 10 lbs
C2. 18, 18, 18 all unbroken

First time doing the db ext. rotations properly... man those were tough. I found out I am ridiculously unbalanced, felt about 50%-80% strong on my right arm. Made sure to do the same number of reps on both arms...not sure if this is correct though.

rackempackem said...

Hello! This is a refreshing place in the CF-community! I'm a long time follower and vivid supporter of the blogg. Also done the WOD's now and then. I promise i will post results if i do so in the future after reading your (Coach James) request on that. At the moment involved in a Wendler 5/3/1 strength cycle combined with some shorter metcons (DU-training!!)since strength by far is my most apparent problem area. After this Cycle i plan on committing to you programming.

PS. I totally owe you for attacking my biggest goat head on- Double Unders. And they are finally giving in. It's so brilliant to specify unbroken reps. Simple and brilliant.

Thanks for all the work you do for us!

Geoff Aucoin said...

Had to modify this WOD due to a woefully inadequate fire hall gym (one barbell, no dip bar, no ghd...) so I just stuck with the theme and tried to up the intensity from last week. Did DBs for bench and 3 reps of 225 DLs; dips done between 2 incline benches and good mornings instead of GH raise, toes-to-bar next to impossible due to pull-up bar being so low so I did kipping K2E until my grip gave out. Upped my ext rot weights, though!!

April said...

A1. 65# (could have gone up, but not having a spotter made me a little nervous)
A2. 135, 135, 145, 145
B1. band assisted at tempo
B2. back ext (can't do full GHD raises on our current set up in the anvil...will have to come up with something.)

Then Aubrey woke up and I ran out of time.

Lisa M...I wear a M anvil shirt so I would go with the small if I were you.

Lindsey, I think it is better to follow the tempo.

Ross Blake said...


a1. 62.5kg x6 x4
a2. 75kg x7 x3 75kg x6 x1
b1. 2.5kg x6 x2 2.5kg x5 x1
b2. On decline bench 12-12 not at rx tempo
12 hip ext at rx tempo. Almost fanted after last set?
c1. 7kg x8 x2 7kg x7 x1
c2. 18- 10/8 - 8/6/4 strict

did this on an empty stomach 3hrs after waking. Felt ok when moving load and used heavier loads compared to last week. Light headed between sets.. Ate a Lara bar during second half of workout which got me thru.. Felt like I was bonking until that point..

Always learning! Nice!!

Chris Dunkin said...

A1. 230, 240x7, 240x7, 240x6, 240x6
A2. 255, 275, 305, 325x5
B1. 34lbx7, 34lbx6, 34lbx6
B2. 8lb, 14lbx12, 14x11
C1. 30lbx8x3
C2. 18x3- no fractions

Long warm-up. Felt depleted at the end of each exercise as opposed to last time when I felt as though I was building throughout.

Michael McCabe said...

A1. 165x8, 175x7, 180x6, 185x5... felt a bit stronger than last week but did not see the 2-3% increase, stuck at same load
A2. 205x7, 225x7, 245x6, 255x6
B1. 20x8. 30x6, 35x6
B2. good mornings 95x14, 105x12, 105x12
C1. 15x10, 20x8, 20x8 (still not up to 10% of 1RM close grip bench, but feeling a bit better this week)
C2. 18, 18, 11+7

Sugar Shane said...

A1. 185(8), 190(8), 195(7), 195(6)
These felt real good today. Stayed tight throughout the entire movement

A2. 225(7), 225(7), 235(7), 240(7)
DIdn't have straps last week, but did today. They helped a lot. I need to work on keeping my chest up and not bringing my butt up too quick.

B1. 15lbs(8), 26.5lbs(8), 35lbs(6)
Did strict with no weight last week. Used a kip on these.

B2. 15, 15, 15 unbroken. Tried to pull real tight at the top

C1. 15lbs(10), 20lbs(10), 20lbs(10)
Right shoulder hurt last time we did these. It felt a bit tight but I had much better range of motion.

C2. 18, 18, 18 unbroken. Kipped on all of them.

atom said...


Recovering from a mild case of salmonella, haven't had the best appetite today.

a1. 155/8 175/8 185/6 185/6

a2. 185/7 205/7 225/7 245/7
wish I had loaded these up a bit heavier, wasn't around for last weeks episode.

b1. 25/8 25/7 25/6

b2. consecutive

c1. 20lbs through and through

c2. all static and sets were broken.

My previous posts were under the handle of Remmy, started following on Day 2.

Thanks for the wicked programming James, I'll be following religiously.

Sweeney said...

A1: 105/135/145/165x7
A2: 205/225/245/265x6
B1: Ring Dips: BWT/10/10
B2: BWT 10/8/8 - these killed me
C1: 10/15/15
C2: 18/18/12,6

Dave X said...

What a brouhaha kicked up this past weekend and I wonder what kind of shockwaves this'll have throughout the community...

Despite all the infighting and chaos that may be ensuing, OPT is my coach, bottom line.

This pack runs together.

Leighanne sign me up for one of those journals as well. My composition notebook just got less sexy.

Dave X said...

BTW, I was looking for a youtube clip of Castro's meltdown, but I found something better...

Coach's speech from the summitt...


Laura said...

A1: 88/90.5/93(4)/93(5)/93(4) Totally imploded on rounds 3-5
A2: 140/145/150(5)/150(5)/150(5)--all felt off, a combo between romanian DL, regular DL and snatch set up DL--thanks Trevor for trying to fix, it is always a work in progress!

B1: 6/6/5 no weight-tempo was hard to maintain
B2: 15 for all--hamstrings burning for last few reps

C1: 10/12.5/15(8 per arm) Felt a lot easier today
C2: 12-6/13-5/12-6 kipping was tiring me out today.

Chris Stroud said...

A1: 135x8/145x7/150x5/155x5
A2: 185x7/195x9/200x5/205x5
B1: 7/7/7
B2: 10/11/15
C1: 10x9/10x9/10x9
C2: 18/18/18

Steve Smith said...


A1. 215 x 8, 225 x 6, 225 x 5, 215 x 5
- Previous weight used was 205. Rep range was higher last time. Felt VERY strong on the first set and got too excited. Dropped weight on the last to try and keep it within the rep range. No way I could have done this last time though.

A2. 325 x 7, 325 x 7, 325 x 7, 325 x 7
- Previous weight used was 315. Same reps. Felt good.

B1. 53 x 8, 53 x 8, 62 x 7
- Slight change in hand position. used two flat benches instead of bars.

B2. 12, 11, 15
- Damn it's good to have the right equipment again!!! Could have gone to 15 each. Cut short for some reason though.

C1. 10lbs, 19lbs, 19lbs
C2. Kip unbroken, Kip unbroken, Kip unbroken

Going to have to check out the debate that kicked up. I'm clueless.

I do have to say though that I'm incredibly grateful to Coach Glassman, Crossfit, and OPT, regardless.

And thanks to everyone here. This place rocks.

Ryan B. said...

A1. 135X8,145X7,155X6,165X5
A2.135X6, 165X6, 185X6, 205X6

B1. 6,6,6 (subbed ring dip slow negatives, first time using rings)
B2.65X15, 85X15X2

C1.12LBX10,15X10, 20X10
C2.18X3 (BROKEN)

Ryan B.

Ross Blake said...

Re: Paul Klien's statement on having affiliates powerd by opt. I'm all for affilliates having that relationship with the opt community and programming! Love to hear jame's thoughts.

EHR said...

Eric R

A1 180,190,200,205(7)
A2 225,255,265,285(5)
B1 12kg x 8,8,6
B2 3x15 assisted
2nd time ever trying this movement. Created a contraption to give it a go
C1 15# x 10,10,10
C2 unbroken x 3 sets of 12

Anonymous said...

OPT WOD log books have arrived. You can get them on the online store.

Paul Klein,
We are finalizing the logistics around our OPT Coaching Certification program that is set to launch in Calgary in Feb, 2010. We will be releasing details in the coming weeks.
If you have any questions, email me at optadmin@optimumtraining.ca


Wes hendricks said...
This comment has been removed by the author.
Lisa M 41/128/f said...

Thanks April i emailed Unit and hopefully will get that sent out asap.

Checked out the robb wolff blog - wow. i am relatively new to the whole cf community and i love the people and science behind the workouts. It does truly sadden me though that it appears the "powers that be" are not open to change and open to the fact that the "science" of exercise and diet is always improving and we must change to accomodate the new things that we learn to better our performance and our health. Again James I am truly grateful to have stumbled upon this blog and i know that all of us here are benifitting from your constant quest for knowledge and personal improvement in body, mind and spirit. I hope that cooler heads will prevail and HQ will come to its senses...

rwcorson said...

A1. BP - 155x8,165x8,170x7,175x6
A2. SGDL- 175x7,188x7,200x7,210x7
B1. Dips - 12.5x8,15x8,17.5x8
B2. GHD raises - 12, changed the distance to feet farther away from pad for set 2 & 3, it was definately easier.15, 12.
C1. DB ext rot - 17.5x10,20x10,22.5x10
C2. Toes to bar - 18,18,14/4 all quick tempo kipping.

Dave X said...

can you post pix of that log book?
Dave X

Joel B. said...

A1: 160X8, 165X7, 165X6, 165X4
up 5 from last time. benching alone had to stop on last set. Although at this weight I could slid down to the hips and stand up. Done it before!
A2: 190X7, 200X7, 210X7, 230X5
Hope I am doing this right...comparing to certain other dawgs it doesn't seem quite right.
B1: 5#'sX8; 15#'sX7, 15#'sX6
B2: BWX15; 5#'sX12, 5#'sX12
GHD raises as always on a roman chair backed to a wall. Even 5#'s makes this ridiculous. Probably should stick to body weight with my current set up.
C1: 15#'sX10; 15#'s and about a 1# crowbarX10; 17.5X8
getting better on these
C2: unbroken X3

Good sleep last night but that is a relative term with a little girl and baby. Didn't feel as springy fresh as last time this came up but pretty good overall.

Doug Zirkle said...

m/47/5'10"/151 lb.

BP: 120x8, 130x8, 140x8, 150x6
SGDL: 175x8, 185x8, 200x8, 215x8
Dips: 18x8, 24x8, 32x5
GHRs: 8, 6, 6
Ext rots: 12x10R/10L, 12x7R/7L, 12x7R7L
TTB: 18, 18, 18

Significant progress across the board from several days ago.

BP total load: up 3.9%

SGDL total load: up 34.8%
Started too light last time, and did 8 reps/set this time (not intentional), both of which skew the comparison. Still, I have more to give on these if I can hang onto the bar. Straps help, but still want to slide inboard as my grip fatigues.

Dip total load: up 25%
Doesn't include BW, so not as big a diffrence as it seems. Still, felt stronger on these.

Big difference on the GHRs, as today was the first time I've done these to tempo without a band assist. Hands behind back. Pretty happy about liberating myself from the assistance on this exercise/tempo combination.

Ext Rots total load: up 14.3%

TTB: straight through for all sets. Used straps on the last two sets as my grip was smoked from hanging on the rotating bar.

All in all, very happy with the progress.

unit said...

29 M 6'0" 191lb

A1- 225(8)/235(6)/235(6)/235(5)
total wt lifted = 5795
last = 5175 (12% increase)
A2- 315(7)/335(5)/335(5)/335(5)
total wt lifted = 7230
last = 6300 (15% increase)
the last rep of the DL on the last set was HORRIBLE form... lost position big time, but the wt got up so i counted it...

B1- Ring Dips 41x1, with complete supination at top so that volar forearm was facing forward in front of body... 8 / 8 / 8 all bodywt... last time 8/8/7
B2- feet anchored body lift... same tempo 15/15/15... same as last time

C1- 20(10) / 20(10) / 20(10)
C2- all unbroken... no kip / kip (25 sec) / kip (25 sec)

i really need to get up-2-d8 w/ this robb wolff stuff...


Brent Maier said...


A1 BP: 80/85/90x7/95kgx5 (209#)
A2 SGDL: 110/120/130/140kgx7 (308#)
B1 Dips: 10#/15#/25#x6
B2 GHDR: 15/15/15
C1 DBExtRot: 20#/22.5/25x8
C2 T2B: Unb/Unb/12+6

OPT isn't going to break me... Bah, he did on the 3rd set of T2B, had to drop off the bar at 12. All weights increased. DB extensions got tough the last set, had to rest a second at the top for the last 2-3 reps of each arm.

Joel B. said...

At Robb and Nicki's recommendation I changed from zone to unweighed/unmeasured paleo (almost all paleo anyway). I actually cheat far less due to the decreased neuroses in my case. Less time feeling deprived and counting blocks and more time eating good meat and veggies. My cheats are less frequent, and more innocuous than when I blocked. I end up eating more but my weight is the same and I am stronger. I don't know the other parties involved, but Robb is the man. I seek out excellence. That is what brought me to this blog too, long before I started doing the training and posting.

will said...

a1. 185x8,205x7,225x6,225x6 (did 225x5 last time)
a2. 225x7,275x5,275x6,315x5 (did 285 x 6 last time)
b1. 40x8, 50x7,60x5 (did 50x6 last time)
b2 body weight 3x15, back killed after dl
c1. 25x10,30x10,35x8 (did 30x8 last time)
c2 as Rx,d 2nd and 3rd broken into 11 and 7

Brian Maier said...


I was out of commission for several weeks due to a football injury to my ribs, so I've been doing a lot of substituting and scaling down weight. I've been easing back in and will be sure to post results from here on out.

A1) 155x8,175x8,195x4,185x6
A2) 185x7,205x7,225x7,245x5
no straps...my grip was the limiting factor. could have gone heavier.
B1) bwtx8, 25lbsx8, 25lbsx8
B2) 15,12,10
C1) 15,20,15
C2) first set unbroken, last 2 sets broken. need to figure out how to kip these.

evanz said...

A1. 160x7,160x6,165x6,165(5)(worse)
A2. 220x7,240x6,250x5,255x(3)(better)
B1. 35x6,35x7,35x6
B2. 10,10,10 no GHD so did modified
C1. 12.5x10,12.5x10,12.5x8(left)&12.5x10(right)
C2. As Rx'd unbroken
Still struggling with left shoulder strength, stability.

Michael said...

A1. 185, 185, 195, 195
A2. 175, 185, 195, 205
B1. 8, 7, 6
B2. 10, 10, 10
C1. 12lb 8 reps each
C2. Unbroken, Broken, K2E

Ht 5'6"
Wt 170

OPT just wanted to say thanks for a great weekend and BBS really enjoyed talking with you and learning from you. You're a model for the Fitness Community to truly strive for excellence and teach Fitness. Thanks

Jefff said...

A1. 115,135,145(7),145(6)
A2. 165,185,205,215(4)- No Straps
B1. 6/5#,5/5#,5/5#- Ring Dips
B2. 15,15,12- Unweighted
C1. R-10,10,10 L-10,9,8 (6kg KB)
C2. 18,18,18 Unbroken

Did not do Day 1

Sarah Du said...


Bench @ 45lb: 7/7/6/6
SGDL - no straps @ 95lb. X 5/5/5/5
(The tempo on these is killer...but my form was great!)

Dips - assisted: 6/6/7
GHD Raises @ 12/15/15

Ext. DB Rot. @ 5lb. X 8/8/8
Toes to Bar @ AMRAP: 6/6/4 (still working on these)

Didn't do first two days due to fever.

Marcus Allen said...

A1= 95, 125, 135, 145x6 +10#
A2= 155, 185, 205, 235 +30#
B1. blue band
B2. 14#, 15#, 15# +1#
C1= all at 15# NC, next DB is 25# so...
C2= 15-3, 10-5-3, 7-5-3-3

Kathleen said...

A1 85#(8) 90(7) 95(4) 95(5)
A2 152(5)* 162(6) 167(6) 172(6)
B1 6 [dip machine]**; 4.5 [rings]; 3.5 [rings]
B2 15 15 12
C1 12.5(8); 12.5(7) 12.5 (6)
C2 16/2 [pro]; 14/4 [sup]; 7/10/12/14/16/18 [mixed]***
*started with 172 and could not lift it off the ground had to abort and take off weight and work up - straps were a detriment tonight - used hook grip to get a grip on the bar
** dip machine bugged rt shoulder
*** tried to rapid fire and got dicombobulated, wasted energy had to go back to singles

Grant said...

@ OPT @ 7PM
BP; 110/115/120/125/132
SGDL; 198/218/223/228

Dips (bar; no weight); RX'd
GHD Raises; Rx'd (need to thrust my hips forward more); Rxd

DB ext rot; 15#x10x3
T2B 18x3. No breaks.

Slater Coe said...

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
185x7, 185x6, 185x6, 185x6 (needed help on 6th rep each time)
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
225x6, 225x7, 235x7, 235x7
B1. dips @ 4010; 6-8 x 3; rest 75 sec
25x6, 40x5, 40x5
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
15, 15, 15
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
15x8, 20x8, 25x8
C2. toes to bar; 18 reps x 3; rest 60 sec
18, 18 broken, 18 broken

Coach Cummings said...


A1:165x8, 185x8, 205x6, 215x6
A2:185x7, 205x7, 225x5, 245x5

B1:20#x8, 40#x8, 60#x6
B2: 10x3

C1: 20#x8
C2: # sets unbroken with some pauses though

Anonymous said...

Did this a day late
A1. 8/180 6/185 5/185 5/185
A2. 7/255 7/275 5/290 5/290
B1. 8/5lb's 8/10 6/15
B2. 15,15,15
C1. 10/15 8/20 8/20
C2. 18/18/15,3
Everything felt stronger today then last time except bench press I was not able to increase much

unit said...


April said...

unit, you are such a dork.

Dave X said...


A1. 205x6 -3 sets, 205x4
A2. 260x7-3 sets, 260x5
B1. 35x6/35x7/35x6
B2. 40x15-3 sets
C1. 20#x10-3 sets
C2. 9+9/10+8/10+8

Thanks to James and Garage I'm down from 215 to 208.5 in three weeks. Pretty sweet. Feeling pretty strong and leaning out. 

Bumped up the bench press and held on pretty well throughout the tempo. Adjusted the pins on the rack to get the higher weight and not have to worry about dropping the weight on my chest!

Squats felt strong, but I just couldn't hold the tempo for the last set.

Dips and raises for tempo. Hammies on fire the whole time. 

Lowered the weight on the ext rot from last time. 

Toes to bar were easier than the last time now that I used a supinated grip.  

Happy Thanksgiving to everyone and thanks to all the servicemen out there!



Tyler Smith said...

A1. 190x7,190x6,190x6,190x6
A2. 205x7,225x7,245x5,255x6
B1.8,8,8 all unbroken
B2. 15,15,15
C2. 18,18,9+6+3 (grip failure)

Did ext rot, and powell raise @ work with PT today.

Robin Lyons f/32/150lb said...

1A. BP: 120lb/6,125/6,125lb/5,130/5
1B. SGDL:185/5,195/5,205/5,205/5
2A. Glutham raise:3x15
2B. Dips: 10lb,6,6,6
3A/3B: DND