Friday, Dec 4th, 2009

Day 12 Training:

part 1:
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

post total reps for part 1A, times for part 1B, total reps for part 2 (and compare to Rhiannon score if you've done it before) as well as your best 5K row time to comments
1A - 68
1B - 60,59,59 s
2 - 634 (rhiannon - 624)
5K row - 18:46

two hands overhead for sit ups, hands at temples and elbows OUT for extensions, switch lunges is a lunge in place with a jump at top, switch legs in the process; Sat off day, Sun single


JGDunphy said...

Hey OPT,

Great training methology that you are allowing so many people to take part in. You blend different school of thoughts of training into a world of crossfit, really a new world for crossfit.
Anyways, a couple of questions:

It appears you incorporate periodization within your training protocol, something that some affliations don't necessarily take advantage of. Will crossfit as a whole ever adopt some type of periodization?

How has the Poliquin inspired training help with your different phases of training?

Thanks and keep up the great work!

Dave X said...

I love these early posts!

Geoff Aucoin said...

Vacations in Florida = early posts!

Dunphy, James is periodizing so that we peak for our competitions. I'm not sure CF as a whole will do that because it's whole thing is about being random.

Kevin O'Malley said...

Been studying OPT's stuff over the last few months, and finally have stepped into the light of following his programming, along with one of my elite people at my gym.. This guy truly blows my mind with his detail and dedication to the community, looking forward to the coming months to see hopeful improvements in other areas and to see the results with my interval/endurance training as well...

Mack Lar said...

Quick question, What is the difference between Back Extensions and GHD Raises? Im assuming a longer distance between man canyon and feet which will eliminate the hips from playing, equals a back extension? Am I correct in this assumption? Thanks. We're 12.5 hours ahead of you so we workout before the WODS posted, which forces us to stay one day behind. Looking forward to hitting this tomorrow/tonight your time.

Weezie said...

Part 1A - 81

HSC - 9 / 12 / 10 / 10 - 41
GHD - 10 / 10 / 10 / 10 - 40

Part 1B - 1:45 / 1:43 / 2:21 (embarrassingly slow)

Part 2 - 408

62 / 51 / 47 / 33 / 39 / 29 / 39 / 33 / 37 / 38

Never done Rhiannon before.

5k row PR, ~22:30 (been a while since I tested it)

HSC and GHD felt good, although I continued in my usual tradition of totally sandbagging the first interval. Took a bit to find a good rhythm with the HSC. I found that I actually had to push/pull the bar back down in order to be able to increase my turn over. GHDs were as fast as I could do them (touching both hands to the ground) but were glacial compared to what I know they should be.

The jump and switch lunges were the sleeper here for me. The first round was unbroken. Second round of lunges was unbroken but developed a raging headache at the end of the set that led to a break in the BEs (felt like my head was going to pop off). Was just trying to hold on during the third round and ended up with breaks in both the lunges and BEs. Took about 15 minutes for the headache to subside.

Double unders are a major goat. (Seems like I say that about at least one exercise after every workout!) Need a lot of work there.

Michael McCabe said...

1A - 91 (no ghd, did decline situps, wouldn't have gotten 48 ghd's)
1B - 60, 59, 56
2 - 655 (rhiannon - 501)

went for an even 65 double unders per round; strategy worked well, knocked out 5 extra in rd10

have never rowed 5km.

thanks for another great workout coach

for those of you who play this game, my word verif. is "clocklag", just like the time is about to do at work...

OPT said...

mack lar, ext's are straight legs and raises are bent knee (like a reverse leg curl)
jgdunphy, not sure about CF/periodization, re. Poliquin, there is so much...

Linker said...

On these double WOD days, should we be eating in between?

Geoff Aucoin said...

GHD raise -

Back extension (@ the 40 sec mark) -

The differences are immense.

Gord said...

A. 68 (8 ON SQ/9 ON GHD)
B. 3:54- 1:12,1:15,1:27
475 (RH-425 -PB)

late night at work and a below avg sleep. Really felt it in part 2

Martin Altemark said...

part 1:
A. 83 (quite low GHD/bench)
B. 3:41 - 1:13, 1:14, 1:14

part 2: soon, but won't be able to post it before tomorrow - tonight is party night!

Best 5k row: 20:21 - think I can do much better now. But haven't :-)

Thanks for this week guys!

Garage Crossfitter said...

A. 79
B. 3:19 (1:10,1:05,1:04)

697 (rhiannon 540ish)

pr 5k row 19:36, 2+ years ago....

*knee getting stronger*

Doug Zirkle said...

Thought some of you might be interested in this blog post:

If you're not familiar with him, Goggins is a legitimate monster. I can't do his story justice here, but very briefly: Navy Seal/powerlifter turned ultramarathon runner who at 195 lbs. turned in a remarkable number of impressive running performances. Seriously tough human being. Found out he had a congenital heart defect. Had surgery recently and is on the comeback trail. Next step: RAAM. Some similar themes in this post to James's thoughts yesterday.

Take care, all ...

Kyle F said...

Part 1
A: 69
B: 1:22/1:32/1:32

Part 2

Back is pretty sore from DL yesterday. Felt it pretty good on the back ext. DUs were ugly.

Erik Luber said...

1A. 7/11, 6/12, 7/12, 5+f/12 = 72
1B. 1:23, 1:28, 1:38 = 4:39

Was feeling pumped this morning, happy with these numbers. Couldn't do the jumping lunges unbroken on the last round, legs were devastated, came close to falling over a few times. Did not realize that the rest time between part 1 and 2 was 20+ min, oops. Going to have to do part 2 later tonight.

Note: I have NOT been doing proper GHD raises...I thought they were just back ext. on a GHD machine. I tried a few proper GHD raises this morning, there are BRUTALLY difficult. I am excited to start doing these.

Michael FitzGerald said...

Just for interest sake.
Rhiannon PB - 600.
My PB 5 k run - 18:41
My PB 5 k row - 18:29
I would imagine the 5 k row is closer to 17:59 now, have not tested it in a while. But, that is a goal.

Becky said...

a hsc 9, 10, 9, 10
ghd 11, 11, 11, 12

b. 8:56 total time with rests
( that was a killer couplet!! and i did back ext. not hip ext. do you care opt?? b/c back ext are slower and more movements)

only rested 10 min.

11, 11, 21, 18, 25, 22, 18, 28, 18, 21

and, opt ,i've never done a 5 K row, but if i did i'm sure it would take me about 45 minutes.....

i did do the wod yesterday, just forgot to post.

Ali Loach said...

I've been up since 5am and I just now feel like I'm awake. It showed in my workout....
1A. HSC 8/9/9/7*stopped too early because I thought I heard the timer go off.....I was hearing things.
GHD Situps (or rather my horrible substitution since we have no GHD) 7/8/8/9 *at least once per round I had to adjust myself so I didn't shoot off the side of the stability ball.

1B. First round I did 30s of switch lunges and 30s of back extensions because I apparently can't read. Within the 30s I did 32 lunges and only 18 back ext. The last 2 rounds were as follows;
1:12 *both exercises unbroken
1:18 *both exercises unbroken
*thought of you, James, and tried to push through even though my muscles were screaming and my brain was telling me to take a break .....
felt like I achieved this.

Co-worker didn't show up so I had to start early. Will do Dus later

Never done a 5k row.....I'm afraid (which is probably a sign that I should get my ass on a rower and do it)

Ryan@CFGP said...

M / 5'11 / 205# / 32yrs

1A - 77
1B - 70, 63, 63 seconds
2 - 647
No rhiannon or 5k info

HSC. 8/ 8/ 8/ 8 = 32
GHD. 12/ 11/ 11/ 11 = 45
DU. 90, 60, 63, 69, 59, 60, 60, 61, 59, 66

Decided not to pace myselft on DU's and go all out 1st round. By round 6 my goal was 60. These exhausted me.

Evan Z said...

I am curious about what a Rhiannon score is? I haven't done one but now I want to have one.

Played hockey late last night against a div 1 team (and they beat us good) so I will be doing my workout a little late today.

Ryan@CFGP said...

Did Part 2 20 minutes later.
I believe I did hip extenstion instead of back extension, since my back remained straight and movement was in my hips. Just for the record.

Michael said...

Part 1
A. Sq Cl- 45
GHD SU's- 39
total- 84 reps
B. 1:07, 1:06, 1:04

Part 2
600 Double Unders
Rhiannon 375

Don't have a 5k Row time.
Felt good and fresh today, squat cleans were light and fast and lunge jumps were pretty easily all unbroken.

PTS said...

1a- 82
1b 63,59,57
2 - 575(rhiannon 535)
5k row estimate would be low 18 mins, based on 10:37 3k row.

felt great for both parts of 1. part 2 had a little trouble spinning the rope as arms got fatigued.

Martin Altemark said...

Part 2: 489 (75, 65, 50, 47, 47, 45, 43, 43, 37, 37).

Only Rhiannon in the first comp: 250


Rory Hanlin said...

1A: 77
1B: 1:18, 1:27, 1:30
Part 2
793 (Rhiannon-584)

Last 5k I ran was in 2007 at 21:50. Ran it in Baghdad...
I've never rowed 5k

Jefff said...

Part 1.
HSC - 9,9,9,9 = 36
GHD - 9,10,10,10 = 39
Total = 75

B. 1:08, 1:10, 1:12
Total = 3:30

Part 2 tonight

Andrew Romeo said...


1A: 77
1B: 59, 59, 59 sec

Part 2: 299 (double unders need work, have made serious progress lately thou)

OPT said...

becky, if there is not tempo it means that they are done as fast as possible...and sidenote, i never really saw the benefit in differeing b/t hip, back and/or hip/back extension unless rehab based or lack of co-ordination in a single portion of the movement..otherwise all PC muscles fire all together for the movement
erik luber, now you'll finally have an ass and hamstrings to catch that OH weight with
doug, thanks for the story, awesome!
linker, depends on how far apart in minutes or hours the next wod this case, oxygen is your fuel if you're taking 20 minutes and depending on heat, dehydration, might need some buffers and/or electrolytes in b/t if DU's will hurt you...and Linker, are you posting?
Rory, good to see you back
Evan Z, Rhiannon is as many double unders in 10 minutes

Stephen Flamm said...

1A: 78
1B: 3:59 1:04/1:16/1:39

First day testing some of this stuff out after about eight weeks of pure strength work. Quads are thrashed from those jumping switch lunges.

PR 5K row is around 19:00, but was done almost a year ago.

Geoff Aucoin said...

1A - 83
1B - 1:13, 1:13, 1:11

20 min rest

2 - 626* (Rhiannon - 545). There's an asterisk because I rested 60 sec between rounds 1,2 & 3. During round 3 I realized my boo-boo so I stopped at 50 reps as a 'rep penalty.' First round was 75, next was 80 with the minute rest so after round 3 I averaged 60 each time. My brains aren't workin' so hot this week.

Best 5K row is just under 19 minutes but I'd 'IMAGINE' it's a ways faster now (Mike) but I also 'IMAGINE' that I'm Mikko Salo before reality smacks me in the face.

youngManRumble said...

1A - 8/13 - 9/13 - 9/13 - 9/13 = 87
* subbed k2e for GHD

1B - 4:15 for 3 rounds * had to sub 30 standing Good Mornings hugging a 45lb plate

2 -908 (Rhiannon - 622) * used the new wire rope for this one it felt like I was cheating. There is no absolutley no burn in the forearms

5K row - 19:10 (10 damper)

YoungManRumble said...

1A - 8/13 - 9/13 - 9/13 - 9/13 = 87
* subbed k2e for GHD

1B - 4:15 for 3 rounds * had to sub 30 standing Good Mornings hugging a 45lb plate

2 -908 (Rhiannon - 622) * used the new wire rope for this one it felt like I was cheating. There is no absolutley no burn in the forearms

5K row - 19:10 (10 damper)

Geoff Aucoin said...

Okay those wire ropes are like steroids for skipping. Anyone else using those suckers need to fess up.

I used a wire rope once and it felt like I was just jumping in place until I missed and it nearly severed my arm.

Surrey Sterling said...

AH HAHA! Dam that is funny Geoff. Ya Anvil Crew fess up to wire rope we know you boyz were using one in Riannon! Next time you have to use a nice rope from Fitness Depot. Good ol' generic Piece of shit rope!

md said...

1a 81
1b 1:15, 1:13, 1:16

Part 2 - 808

Have not done Rhiannon. 5k row is high 16:00 ish.

Surrey Sterling 39/5'10"/174 said...

1A - 7/13 - 8/14 - 8/13 - 8/11 = 82
* subbed k2e for GHD

1B - 4:22 for 3 rounds * had to sub 30 standing Good Mornings hugging a 45lb plate

2 -606 (Rhiannon - 481) * used a buddy Lee with the long handles with no special modifications. Kept it stock. Lots of burn in the forearms and shoulders.

5K row - N\A

joey warren said...

A- 92
B- 1:25, 1:25, 1:23
688 (rhiannon 481)- shooting for 700, got psyched out when almost there kept tripping up.

5k row- never done but estimated around 18:30

Noah Milstein said...

P1) A) HPCl/GHD = 36/39
B) 1:27/2:06/1:57 (the Back Ext's killed)
P2) 9/8/8/5/11/1/7/3/11/7
I don't really have a DU. I can DU's individually but I'm getting better. I did 4 consecutively today for a PR. Give me another month of work on this and I'll bring my numbers up.

dmarsh said...

1A. 42/43=85
1B. 1:09,1:12,1:18 (knee to floor)

2. 560 (never done Rhiannon)

5k row PR is 20:39 back on 1/18/08. Like to think I can go sub-20 now.

imosher said...

Well darn, I tried to post earlier and must have not submitted or something because it is not here now.

A. hsc 9,9,10,10 ghd 11,11,12,12 = 84
B. 82,92,109 sec
(did specifically back extensions (lumbar bend), read OPT post just now about the difference)
~25 min rest
C. 428

5k row: 19:33

This definitely highlighted some weaknesses in my double unders, I realized I was holding my breath and I can work on being more efficient.

bso said...

1A - 80
1B - 81, 89, 116 s
2 - 703 (no Rhiannon score)
5K row - never... 2k row 7:03 about 18 months ago...

David said...


A. 10/9 11/9 12/9 12/9 = 81

B. 69s, 61s, 63s

Rest 20 minutes
Part 2. 277

The HSC had to be powered both ways to get more reps in. I went as fast as possible on the situps, both hands to floor and pegs but just couldn't hit 10. Despite the low score, I'm pretty happy with the DU,s. Got 45 on the first minute which is a PR for me, they are getting smoother. I have never done Rhiannon. My best 5k row is 19:27.

bso said...

1B - 81, 112, 158

However... this is what I did for back extensions:
Only I tried to do them faster... this is what I always do for back extensions and wonder why I get left in the dust :) Enlightened by Geoff's post for sure!!!

Bowser said...

A. 9/10, 10/10, 9/10, 10/10 = 78
B. 1:58, 306, 3:30 *BE were a serious goat today, just a major burn in the lower back. Seriously embarassing times.

22 Mins Rest:

C. 431 - Buddy Lee short handle rope

Bowser said...

No 5K Row, or Rhiannon

Laura said...

1A. 69
1B; 1:28/1:29/1:32
2. 523 (Rhi--about 400ish)

5K row--2 yrs ago 24ish minutes

April said...

A. 53
B. 2:07, 1:50, 1:37
The intensity really kicked in for me on the last one.

Part 2
210 (yuck)

No rhiannon score or 5K row. But I IMAGINE it would be pretty terrible.

Geoff-Rory says 'go to hell, they are only $15' :)

We love this community!

YoungManRumble said...

Rope debate...

I've tried the buddy lee short handle and I'm not going to lie I did not like the feel of it. Many people use them and swear by them, I think they mediocre at best.

I have used a cheap plastic rope (no ball bearing handles) and have had good success with it.

My favorite was "black lightning" which was a plastic rope with a ball bearing handles abd that thing flew until Surrey broke it (I shed a tear but it is all good)

Now I got that wire rope and it is way too easy. I was at 60 DU's in 30secs or less most times in todays WOD. I feel like if i use that wire rope I will decondition myself. Rhiannon crushed me i was laid out. With this rope I was upright and able to talk at the end of the WOD and that was after (908 DU's).

I'm going back to the ol plastic rope...the wire rope is the equivallent to the chin-up and dip assist machine in the globo gym that is my 2cents...

Geoff Aucoin said...

April I'd like to see Rory say that to my face!! Uhh, I mean... Uhh... Can anyone give me directions to hell?

YoungManRumble said...

I'm personally going back to the old plastic rope after today's WOD. I'm fighting a bit of a cold and there is no way in hell, I should be able to beat my Rhiannon score by nearly 300 DU's. Yes there is a rest component blah blah blah i get that.

I was embarrassed posting the 908 because I was barely beathing heavy after that WOD. I did Rhiannon in the Big Dawg challenge and got 622, I used a plastic rope and was laid out after that expereince.

The "wire rope" is like taking a bazooka to a knife fight. It is the equivalent on the "chin up - dip assist machine" in the world of skipping ropes.

If I continue to use that wire rope which I won't... I'm going to de-condition myself...

my 2 cents.

Geoff Aucoin said...

Holy crap, I've unleashed a Pandora's Box.

Although the wire rope is rediculously easy to use I doubt most folks in the CF world would liken it to cheating. I mean, doing cleans with a barbell with rotating sleeves is easier than one that does not, it's just better equipment. Better equipment assists the athlete but it doesn't increase work capacity over broad time and modal domains, hard-ass work does.

622 for Rhiannon is frackin' amazing so it's pretty evident you're really good at doubles; the wire rope just lets you be a little better.

James? Thoughts?

rwcorson said...

Part 1
A. HSC-10,11,10,10=41
GHD sit ups-12,12,12,12=48
B. 1:10,1:11,1:11=3:32
DBL Unders
total=647 Rhiannon PR=540
PR 5 km row=19:39

Surrey Sterling said...

I only broke the handle and it was called Weapon X and someone at that other gym stole the dam thing! It was a shame for sure I miss Weapon X dearly as well...

OPT said...

OK, i'm gonna buy for OPT the old YMCA beed ropes that have ropes inserted inside of them so it feels like you're using a damn shipping boat rope attached to shore for double unders and then my Jeeps axle for cleans...this will definitely prepare everyone for any kind of rope. Just use what you have to work with, its based on your goals, if your goals are to compete at Games level, run in the rain, dirt, snow, wind...and workout in the AM, noon, get my drift...just never rely on anything to compare if everyone else is not using the same piece of equipment...just do what you can do with what you have...but be prepped for anything.
Good discussion, i had this happen today on a wod with another kind of GHD machine down here and it is a WORLD of difference with respect to the one we have at OPT (god i love that little thing...)...and add numerous sec, but if i was to work out on it for months mine at home would be furiously fast when i got back to it..that's my input...i think i have carpel tunnel issues now

Ross Blake said...

Part 1 a. 6/8-7/8-7/8-7/8
rest 5min
Part 1 b. 1:37-1:55-2:10
rest 20min
Part 2. 498 heavy heavy rope.. So smoked..

I agree with youngmanrumble on the rope debate..I used the heaviest old school rope in the world today. I can usually smoke double unders but there is a huge difference in weapon choice on rep numbers here.. Don't get me wrong I love constantly varied approaches to crossfit, it's just hard to compare when 3-4 differnt ropes give such a differing experience and stimuli. I gues I'm stating the obvious but use the same rope when testing your shit..

Bowser said...

YMR: It's called a $#@%@ Gravitron! You've been away from the Globo world WAY TOO LONG!

LOL. Now get rid of that wire cutter and grab the rope that coach was talking about!

bso said...

I have a wire rope, but today I used my buddy lee. I was wearing my skins socks for fun... good times. Oh... after the workout I tried to do double unders backwards so that if I ever tripped up on the front side I could immediately return backwards.... Nice lash mark on my face now :)

Now... Geoff... The workout said "Back Extensions". The exercise you linked to I'd argue was a "Hip Extension". Back extension insinuates that the back, at some point, is in flexion, which it never is in the vid you showed. So.... does back extension mean something else at OPT? I mean, I really suck at the back extensions the way I do them, and I probably need to keep doing them, but if James means what I call "Hip extensions", then I want to make sure I get the right training effect, and I'll do what I mean by back extensions on my own time :)

Jon said...

Part 1


Part 2

1:20, 1:17, 1:29

Part 3


Lindsey said...

A. 77*
B. 1:17/1:17/1:38

rest 30 min

C. 264 - not super impressive but a month ago this number may have been in the single digits so I'm gonna mark this a win!!

*I perform GHD situps only to parallel due to back issues

Ross Blake said...

Sorry missed this:
part 1a. 59 total reps

best 5km row 18:19 2months ago

Erik Luber said...

part 2 (buddy lee rope)
rounds: 82 (PR), 60,60, 50, 50, 46, 44, 50, 50, 54
Total: 538
Rhiannon: 440
5K row: 21 min

First 2 rounds unbroken, although cut them short too early. Don't think the extra rest was useful in the beginning, probably could have done an extra 40 reps. However, was just hanging on after round 5. Felt good, fun day.

Agnew said...


Part 1.
9/10, 9/10, 9/10, 10/10
Total: 87

1:52, 2:35, 2:16

Part 2.

Evan Johnston said...

A. 9/12 10/12 10/12 10/12
total 87

B. 1:10/1:15/1:25
total 3:45

Part II

Rihannon in 1st challenge was 390. feeling better just forearm fatigue.

One of the best weeks of training ive ever had, thank you coach for this incredible program.

Kevin O'Malley said...

Good Workout for the day and well deserved rest day from OPT, so I can hit my CrossFit Endurance WOD's...
Part 1 - Total Reps-96 Sqt Clean and GHD Sit-Ups
B. Jump and Switch and Back Extensions- 1:24/1:33/1:33
Part 2: Total Double Unders- 500 reps
Not Happy with Part 2 Result, I work on a different schedule with 5 days on and 2 days because I am also an endurance athlete, so have to get my runs in as well...
However, still felt good and looking forward to the coming workouts..
Vagabond CrossFit

Brent Maier said...

A) Total: 88
HSC: 9/10/11/11
GHD: 12/12/12/11

B) 1:03/1:06/1:09

20 min rest

Part 2: Total: 580

So, I learned a very valuable muscle skill tonight and feel I perfected it by round 3 of the HSC. BLAZING fast, efficient and the drop/shrug/dip/drive became effortless. I didn't figure this out the other day on the 135#'ers because my hands hurt so damn bad I had other things on my mind.

My du's went in the toilet after breaking my rope just prior to championship #2 for some reason. Been working on them ever since and have got them almost back up to par. Very strange.

As far as the wire ropes, I almost choked on my drink when I read Geoff's comment. I have used one and they are blazing fast and effortless on the wrists/shoulders. Personally I think they provide a significant advantage but unless they are specifically disallowed from competition, no one should complain.

Joel B. said...

A: 8,10/8,10/9,10/9,10: total--74

B: 1:09, 1:07, 1:06--3:22

Part 2: 676
72, 70, 65, 64, 65, 67, 67, 65, 69, 72

Rhiannon: 485

PR 5k row: 18:55 (early 2008--haven't done one since)

Brent Maier said...

Rhiannon: 547
Fastest 5k Row: 18:45 (Oct 23, 2008)

Paul Klein said...

You all have humbled me once again. I thought for sure that 74 in Part 1 A would have been close to you guys....but no, I still have more work to do. I guess compared to the layman I am a big dawg?

A. 9/8 10/9 10/9 10/9 = 74
B. 81s, 79s, 78s, 3.58total

Part 2:
502 (rhiannon 359, I have come a long way with the doubles. Still more to go)

5K Row PR = 18.53 4/9/2009

Geoff Aucoin said...

bso the video I sent is what we've been doing for back extensions since day one. CrossFit shagged things up a few years ago when they started in with the hip extension, hip/back extension crap and, as James has mentioned, what we've been doing works the posterior chain real nice and it's efficient.

Steve Howell said...

Part 1

1A- HSC 11/12/11/12
GDH 15/14/15/15
= 105
1B- :58/1:04/1:06

Part 2
475 (never done Rhianna)

5k row pr is 19:56 (Jan/13/09)

Doug Zirkle said...


1A: 69
1B: 1:15, 1:14, 1:08 --> 3:37

2: 508 (Rhiannon: 412)

5K row time: 20:12 on 2008-09-19

I enjoyed the double today. I've been feeling systemically tired the last few days, but felt much better and more enthusiastic today.

EHR said...

Eric R

1a 80
1b 1:20,1:15,1:14

2) 633 (rhiannon 485)

bso said...

Awesome because I *LOATHE* CrossFit-style back extensions. Thanks for clearing that up Geoff

Jon M said...

Part 1


Part 2

1:20, 1:17, 1:29

Part 3


5k: 19:45

atom said...

What a great day in the basement gym. Gotta say I'm enjoying myself.


a1. HSC 9, 10, 9, 10 = 38
*sit-ups* 13, 14, 14, 14 = 55
Total: 93

Subbed regular sit-ups because of no GHD machine.

b. did them quickly but had to use a swiss ball and a foot rest to perform the back extensions. Havn't had back ext burn like that before!

Part 2: 62,60, 50, 53, 52, 52, 55, 54,54 & 63 = 555

Damn i'm going to nail these double unders.

5km row: 18:19

Tyler Smith said...

A. 88 reps
B. Unbroken except for last set of back ext.

wod 2

497 double unders, broke 2 jump ropes in the process...

Ria reps was low 300s...
Never rowed nor do I ever want to row a 5K.

Rory Hanlin said...

In all seriousness, Geoff is right in that equipment quality makes a tremendous difference in performance. There is no doubt that my Rhiannon score would be much different with different equipment. But at the same time, work capacity is the gold standard and it won't matter what kind of rope you use as long as the rest of the field is the same.
Plus the Buddy Lee rope is three times the price of the cheap cable ropes...

Rory Hanlin said...

Oh, and by the way, nice work today Brent

Omar Arvizu said...

1:05 1:13 1:20

54 42 66 35 41 56 43 47 42 37=463

Anonymous said...

A. HSC 10,10,10,9
GHD situps 11,11,11,11
1:17, 1:17, 1:21 = 3:55

Part2. Buddy Lee rope
Very happy with the Du's have improved a lot

Rhiannon 408

Never done 5km row

Surrey said...

Just love this video of the boss smashing Helen...Just an amazing performance. gets me just jacked! An oldie but a goodie.

JAM said...

1A- 70
1B- 75,70,70

2- 472

5k row- 19:32

Craig said...

Part 1
A. 80
B. 81/90/102s
Part 2 30 min later
no current 5k row time.
Good workout. HSC and GHD felt good and were fast.
Back ext tore me up the 2nd and 3rd rounds. jumping switch lunges unbroken. tiring though.

Evan Z said...

10 min of double unders might kill me, but I would like to try.
A1. 8,8,8,9 How do you move faster?
10,10,9,9 modified
B1. 1:20,1:19,1:23 my buggered hamy limited me. I couldn't tie my skates last night, but HSC were fine, what gives??? I am sore as heck tonight.
20 Min rest
My wheelhouse but man it was harder than I thought.

For some reason I do not have a 5K row only a 6K at 23:57.

Rest is good!

Dave X said...

Crummy week at work, however it ended on a high note when a client I've been training called me after his doctor's appointment yesterday afternoon and informed me that the nutritional changes we've been working on helped him lose ten pounds and his blood glucose levels were considerably lower to the point where his doctor decided to halt the diabetes medications she was going to prescibe. While he's no longer pre-diabetic, he still isn't out of the woods yet.

Word verification "banslop."

Chris Dunkin said...

I've got a couple of sets of handles I made up that work with the buddy lee swivels and cords. the swivels are $6.50/pr, and the cords are $5.00 from the BL website. I'll send you a set Rory, and let me know if anyone else is interested.

Kathleen said...

OPT on Sat Dec 5 due to snow Friday
1A: 75 [7/11 7/12 7/12 7/12]
1B: 1:25 1:18 1:17
2: 574
[70 60 60 57 51 52 55 58 57 54]

5K row unknown
2K row 8:21

Lisa M 41/128/f said...

Holy crap I have been out of touch for over four days on holidays Internet has been down to boot. Eating like crap and missed most of this cycle but am going to try and catch up tomorrow and jump back in. I am sure I will pay dearly for this week off yikes

Grant said...

1A - 80 (9/11,9/11,9/11,9/11.5)
1B - 1:08, 1:05, 103.91

2 - 384

5km row unknown/forgotten
2km 7:17

evil Kathleen wouldn'yt give my 12th GHD sit-up
Snow day Friday. Make up day today

Geoff Aucoin said...

Brutal call last night. 3-alarm house fire that burned down 5 houses in NW Calgary. I was there for 4 hours in the coldest, snowiest conditions imaginable. I am so tired today I can't even describe it.

Grant, if you ever post a half rep on this site again I'm going to make you repeat the entire WOD. With no rest.

unit said...

1A- 89
1B- 65 / 64 / 63
B- 785 (Rhiannon- 590)
5K row- 17:50 (college)... 18:16 (2/09)

cdunkin... I'm interested in those handles 2... can I get a pair somehow please?


April said...

I've been working hard on this...

I did my first unassisted ring dips today!!! Just wanted to share because I'm SO excited!

Lindsey said...

Great job, April!! Keep it up!

Robin Lyons said...

A1.HSQCleans: 9-10-10-10
A2.GHD Sit ups: 10-10-10-11

B. 1:26 / 1:30/ 2:05

Part 2 Doulbe Unders
56-57-55-52 ** blew out right calf..felt it in second round... forced two more rounds then couldnt jump anymore...resting now:-)

Chris Dunkin said...

send me your address: oregon dunks at yahoo dot com.

Jess skov said...

HSC: 7. 7. 8. 7
GHD: 10. 10. 10. 11

GHD done ón an roman chair. Did not have a GHD

30/30 x 3



because i had to go to a Christmasparty only resteds 5 min

Part 2:


Total: 678

Arms smoked after this!!

Part 2:

Justin Flynn said...

A. 68
B. 1:16-1:23-1:24
C. 597 (Rhiannon 396)

will said...

a cleans-9,10,9,10
ghd 8,9,10,9
b. 107,109,110
did part 2 immediately after. 370. i have never done rhiannon
best 5k row is 1836. recently have gotten 1850 and 19

Steve Smith said...

Again, sorry for the late post. Monday... internet at the house... hopefully.


1A. 87 (Damn straight. I was pumped. It would take some work for me to move much faster)

1B. 73sec, 68sec, 71sec

2. Skipped. Will do on Monday.

5K row - Don't think I've ever done this before.

Chris Fodera said...


Sorry for the late post.

Hang Power Cleans: 11, 11, 12, 13 = 47
GHD SitUps: 10, 11, 11, 11 = 43
Total: 90

The jump and switch lunges were painful on my Right knee. Attempted walking lunges, but they didn't feel much better. Back extensions were all unbroken.

Part 2:
Only did 4 rounds...right knee started to hurt during 4th set, so called it. (52, 40, 51, 35)

5k row: ?

PWO: 40gP (MRM shake), 15gC (mashed sweet potatoes and yams w/ cinnamon)

Notes: did hang power cleans in 1A to avoid the squats for my Right knee.

Mack Lar said...

1A. 91
1B. UB times were screwed up because the three of us doing the WOD kept ending up at the GHD at the same time.
Part 2. 717 (Rhiannon 535) Shoulders were on fire!!

Dave X said...

A: 87
B: 76, 96, 89
Part 2: 454 (Rhiannon 347)

dontpanic356 said...

Im a day behind and lacking equipment

Started with a heavy single CJ. Built up to 265

Did the split jump/GHD without timer. Felt quick and steady

Rhiannon: 327

Today: 501

Mack Lar said...

Forgot to post 5K Row Time because I have never rowed that far. Will do it on rest day perhaps.