Sunday, Dec 6th, 2009

Day 13 Training:

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week

post loads and notes to comments
point out your differences in A1 this week to last week
single tomorrow

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)


Steve Smith said...

Coach, and everyone else who's giving this everything they've got, I can't say thank you enough.

Let's get some.

Garage Crossfitter said...

WHOOOFF to that Steve...

Crush it..

Anonymous said...

Change hands on the GHR to get all reps?I have looked to find a previous comment but cannot find it.
Thanx in Advance

Mack Lar said...

Geoff, Thanks for posting the vids comparing the GHD Raise to the Back Extension. I know now that I have not done a single rep correct, ever. Tried the proper GHD Raise today, what a difference.

dmarsh said...

It means adjust the lever accordingly to ensure you get 15 reps. In other words, if you start with your hands behind your head and can get 15 at 2020 tempo, then keep your hands behind your head.

If 15 was too easy at that hand position, maybe consider extending your arms overhead or adding load.

If 15 was too challenging (could not complete or could not maintain tempo/technique), then reduce the lever by folding the arms over the chest, bring them alongside your torso, etc.)

Hope that makes sense. Hope you're feeling better and look forward to seeing some of the numbers you put up here.

Cheers mate!

Rory Hanlin said...

Good discussion going on at the CF Journal. Something that I think is very relevant to the Big Dawgs.

Barry Sears (founder of the Zone diet):

"The consistancy of using the weigh and measured approach, will give you far greater anti-inflammatory benefits than an unlimited, unrestricted paleo diet."

"You can actually get far better results weighing and measuring, eating ding dongs and chicken than you will by eating unrestricted paleo"

Tony Budding:
"Do you think, in a real world scenario, most people who try that (paleo) will end up in good zone parameters. Or do you think that its just too vague?"

Barry Sears:
"Its too vague." "You still have to follow the same correct protocols. You get far greater results with incredibly small amounts of extra effort. The big effort is cleaning the diet up, because it takes time to find the food that existed 10,000 years ago."

Thoughts anyone?

Chris Dunkin said...

Doubled up today:
Part 1:
A. HSC's/GHD sit-up's= 95
B. J&S lunges/BE's= 61,58,57
Part 2:
812 (Rhiannon 524)
5k row 19:22

10min rest

A1. 140,145,150,155,160,165x1
A2. 245,265,285,265,295,315f
B. 315
C1. 70,95,105
C2. 5lb behind head for all

Felt really strong through the 5th set of A1, and A2; had nothing for the 6th set. DL's felt strong. Very happy with the DU's. Really helps to see everyone's times before I get after it. I was doing my best Unit impression today.

Chris Dunkin said...

I don't buy the ding dong statement because it is too vague itself. I'd be willing to bet that anyone in this community that has made the jump to a paleo diet is smart enough to have some thought toward zone proportions. In the end I don't think much of a difference of opinion exists between what what we as a community have learned and adopted from the Paleo approach and what Sears is recommending. The better the quality, in the right proportion, is optimal. Poor quality, and or wrong proportion is sub-optimal.

Rory let me know if you want handles.

Geoff Aucoin said...

Rory it's pretty obvious HQ has got a hard on for Sears now, and that's just fine, but the original statement from HQ regarding nutrition basically talked about a paleo diet (meat, veg, nuts, seeds, little starch no sugar).

I'm not sure what they stand to gain by creating this relationship with Sears now but I'm sure it's less then they stand to lose by ostracizing Wolf.

Geoff Aucoin said...

Oh and the push from HQ as a whole should really be focusing on quality first (aka paleo) because, as we've seen in a few food journal videos, some of the top tier CrossFitters could benefit from ditching the crappy protein bars for whole foods.

Rory Hanlin said...

I'd love them. Thanks for the generosity!


I agree completely. It also seems odd to me that HQ is having trouble keeping some of its original contributors (ie: Wolf, Everett, Rippetoe, Dan John, Twight, Sommers, etc)
Inflated egos maybe? Personality conflict?
Does Budding speak for Glassman and CF in general? Does Castro?
It just seems odd to me that Budding decides that now is a good time to discuss food quality vs quantity, when, in 2003 Coach Glassman put it to rest with the official CF nutrition statement

bso said...

A1. 115-120-125-130-135-140 All triples, no dropping
A2. 205(3)-215(2)-225(1)-215(3)-225(2)-235(1) Could've probably handled about 5# more per set except, maybe, the second triple
B. 205 got faster as I went
C1. 35-45-75... could probably have gone a bit heavier... didn't know what to expect... ran out of time to play with it
C2. 10# plate on last set

bso said...

oh yeah... dips were on rings....

Garage Crossfitter said...

95 115 120 125 130 135, no drops all triples, these felt heavy.

155 185 215 (started too light, i was hurried)
195 230 240 (i have 10-20 lbs more with a spot)

DL @ 195 fast

Dips 40,45,55, could have went heavier

GHD raises- 15 15 10

yup i was doing them wrong also, i was doing hip extentions, not GHD raises. i was keeping my legs bent the entire motion and keeping my back arched throughout. Keeping the legs straight until you reach parallel coming up, MUCH HARDER. hence the shitty deadlift i have?

#'s were higher than last week, but the rest times for this wod were shorter than rx'ed because i was crammed for time.

and the food issue...i think both zone proportions (adjusted to each indivduals needs) and paleo quality is the only way to go....HQ is rubbing it in rob's face...and HQ needs to clean up some of their trainers diets, the pat sherwood examples i thought were horrible. its all good though, the BIG DAWG OPT COMMUNITY KNOWS HOW TO EAT!!! HOWWWLLLLLLL!!

Garage Crossfitter said...

after looking a the hip X vid, i wasnt doing them either, geez i dont know what i am doing....i will video tape and let the dawgs look at it....

Stephen Flamm said...

A1. 105, 110, 115, 120, 125, 130 (all for 3)
A2. 135, 145, 155, 145, 155, 165

B. 205

C1. bw, bw, bw on rings
C2. subbed reverse hypers, same count

Second day on the program. Coming off of roughly six months of nagging injuries to shoulder, low back, knee, and heel. An MRI showed significant bruising to the medial meniscus, but one cortisone shot and two weeks off later, everything feels perfect.

So, I'm taking a couple weeks to ease into things with light weights, especially on the pressing movements, as I haven't done a ring dip in nearly 6 months. It's nice to be pain free.

Martin Altemark said...

First of all - OPT - why do you hate my butt! Glutes fried from the jump/switch lunges! Wonderful!

A little off today which showed in both counting and performance...

A1. 3x50kg, 3x55kg, 3x60kg, 2x62.5kg, 0x65kg (f), 0x65kg (f)
A2. 3x77.5kg, 2x82.5kg, 1x87.5kg, 3x80kg, 2x87.5kg, 1x95kg (f)

B. Used 100kg by mistake (should've been 110kg) and only did 8 rounds... Felt really light and fast (go figure...)

C1. 3x2 24kg using rings
C2. Did straight legged deadlifts with 32kg

EHR said...

Eric R

A1 125,135,140,145,150,155(2)
A2 210,225,235,220,235,250
B 185#
C1 28kg,28,32
C2 3x (10 + 5 assisted) now that I have a machine to do these on I'm improving each time I try them

HPS weight felt lighter this time. My focus was to pull under the bar quickly

weezie said...

A1 - 140 x 3 / 145 x 3 / 150 x 3 / 155 x 3 / 165 x 2 / 165 x 2
A2 - 215 x 3 / 235 x 2 / 255 x 1 / 245 x 3 / 265 x 2 / 280 x 1

B - 225 x 3, 10 sets

C1 - 80 x 3 / 80 x 3 / 80 x 3
C2 - 15 / 15 / 15 (45 degree bench, hands behind head)

Improved on BP, Dips, and the wuss-ified version of GHD raises I'm doing. Got stuck at 165 on the HPS again today.

Rory Hanlin said...

A1. 175, 185, 195, 205, 215, 225x1
A2. 295x3, 315x2, 330x1, 305x3, 325x1, 340xfail
B. 290
C1. 105x3, 95x3, 105x2
C2. Subbed RDL 290lbs, x15, 15, 7+3+5

HPS felt pretty good, haven't Oly lifted in some time
Bench was bush league...
I need a GHD...

I'm back in the field for a couple weeks, during which I'll be restricted to body weight WOD's only. I'll post again when I return.

Stay strong Dawgs

PTS said...

hps- 3x115,3x120,3x130, 2x135, 2x137, 2x140

bp- 200,215,230 230,242,260

DL@ 225. felt great.

dips 3x70, 3x75, 2x80
ghd raises 15,15,15

everything except the HPS felt real good today. Below is video of my first 3 sets of HPS. (the camera woman got cold after 3 sets)
As always any and all critiques are appreciated.

Becky said...

hps: 55x3, 65x3, 85x3( had to put it down b/t reps) 85x2, 85x2, 85x1

bench: 95, 105, 115, 105, 115, 125
dl 125 x3
dips: 10#, 3#, 15#
raises: 15#, 20#, 25#

dmarsh said...

A1. 142,147,152,157,162(2),162(3)
A2. 245,250,255,255,265,275

B. 242x3x10

C1. 88,96,96
C2. 15x3 (arms crossed over chest)

5# increase on HPS. Still chasing the bar forward on heavier sets.

Good increase on bench. Felt very strong.

Deads were fast. Hook grip for all.

Dips were a big increase as numbers were too light last week.

GHR's feeling much better. Less erector involvement and better hamstring recruitment. Hands behind head next time.

Wes hendricks said...


A1. 115-125-135-140-145x3 150x2
A2. 170-180-190-175-185-195
B. Done w/ 225
C1. 50-55-60x3
C2 15-15-15

HPS felt real good I can't believe my weight/reps not what I expect. Form wasn't so good at 150. Bench I have 10-20 more pounds w/ spotter on each round. Deadlift I didn't read the whole thing and just used same weight from last WOD.

Wes hendricks said...

My set at 140, and suggestions would be appreciated. When I do them all I concentrate is jumping. I seem to over complicate it. It appears I am landing with my weight to much on my heels.

Steve Howell said...

A1: 116x3/121x3/126x3/131x3/136x3/141x2
A2: 204x3/234x2/253x1/209x3/243x2/280x1
B: 223x3 for all 10 sets
C1: 45#x3/50#x3/55#x3
C2: All 3 sets unbroken.

Chris Stroud said...

A1. 115x3/125x3/135x3/140x2/145x2/150x1
A2. 190/200/210/195/205/215
B. all at 205
C1. 53/55.2/62x2
C2. completed

Noah Milstein said...
This comment has been removed by the author.
Omar Arvizu said...

Again, need alot of work on thos snatches...
HPC 105, 115, 115,120, 125 missed!! Pulled my right trap. Can't turn head right now.
BP 163/185/205-205/225/235
DL 205 Unbroken
Dip x 3 @54lbs

Food hungover today, was a huge break through geeting up and unconfortably doing this!

Brent Maier said...

PTS/Wes, both of you have a nice commit once you drop.

Wes, I'm no expert by any means but it looks like your back has is arched so much on your catch that it will affect your ability to catch maximal loads. I would try to drop the butt and straighten the core a little bit more so you're more upright.

PTS, your snatch looks good to me but your bar approach and light deadlift to the hang should be correct every time even though your emphasis was not on the dl portion. Your hunched back on the setup is my only critique. Tightening that approach will help set your back for the lift and eliminate some of the easier variables before you open the gate. Try standing over the bar, look down so bar is mid foot where the shoe laces tie. Drop down with a good solid back arch and grab the bar in perfect form. Bar should be resting on your shins at that this point and your core should be locked in and ready to explode. Then simply lift the weight.

Thanks for the comment the other day Rory. The Anvil crew and Joey have definitely stirred things up lately with some awesome performances and have given everyone new heights to achieve. OPT has something very special going on right now with the big dawg crew. If anyone is taking this training for granted you better take a moment to realize that good things don't last for ever. Today is a good thing!

Hitting the gym in about an hour!

Paul Klein said...

A1. 135, 135, 140, 145, 145, 145 x 2
A2. 225, 235, 255
235, 255, 265

B. 185lbs no issue

C1. 32.5lbs all three sets
C2. 10lbs back extensions (can't do raises as rxd on my machine)

Also now realizing that I haven't been doing GHD raises as Rxd. I will look into buying a new GHD machine.

My snatch was better but not great. Last time I was only able to get 2 reps with 145. This time I did 2 sets of 3 at 145.

Bench was appox 10lbs heavier for all sets except the final set was only 5lbs up.

The paleo vs zone deal is pretty crazy. At my level 1 Pat Sherwood said, start with quality then introduce zone quantity. I find it interesting that any discussion of Robb Wolf on the main page gets censored out. This isn't fitting for a company that has the philosophy of open source. Why get so upset if Wolf has an approach that is proven to work for lots of people. I think it should be discussed. What's next, kicking James out of Crossfit because he believes in periodization?

Dave X said...

Frankly things at HQ are annoying with the whole Castro meltdown/Wolf "excommunication" but thank Gods we have this site and James leading the pack.

There was this weighing and measuring discussion sometime ago when Nicole Carroll stated that some CrossFitter she knew lost weight eating nothing but chicken wings and beer in correct Zone blocks proportions. Cervezas, anyone?

Back on track with the daily WODS:

A1: 115x3, 125x3, 135x3, 145x3, 1x155, Failedx3 x155.
A2: 3x195, 2x205, 1x215, 3x205, 2x215, 1x225
B: 185. Used chain timer with 5 sec on/45 sec off to ensure speed.
C1. 45x3 for all 3 sets
C2. Unbroken x3 sets

Justin Flynn said...

A1. 155-165-175-185-190x1-190x1
A2. Bench 245-255-265-250-260-270f
Deadlift: 275 all
Dips: on rings 50-60-60
RDL:225 x15

Noah Milstein said...

I deleted my earlier post because I posted the wrong numbers. Woops.
A1) HPSn@45kg/45/45/47.5/47.5/47.5 (I've never had coaching in the snatch and desperately need it. Its my goat of goats.)
A2) BP@75kg/80/85/80/85/85kg
B) DL@100kg This is higher than 50% of my 1rm which I set high in order to balance out my weak snatch and lack of a GHD
C1) Dip: 6@15kg/6@20kg/5@20kg
C2) GM: 6@45kg/6@45kg/6@45kg - I had to sub good mornings in for the GHD raises due to my unfortunate lack of a GHD

I didn't really feel terribly tired after this WoD but didn't have time to do more.

I did some snatch drills with power snatches, hang power snatches, snatch balance, and OHS when my partner was running through the WoD. I'm having a lot of trouble getting my weight up and I notice a great deal of difficulty keeping myself balanced. I can't seem to land a full snatch unless the weight is extremely low such as in an unloaded barbell. What should I do to increase my proficiency, loads, balance, and technique? Is there a progression that I should focus on drilling? Totally unrelated, Matt Wichlinksi has some really ingenuousness lifts that he demonstrates. In one video he does an OHS onto a box and then leans back to finish the lift in a locked out bench press position and then ascend back into the top of the OHS. Thought it might interest ya'll

Keep the WoD's coming

Thanks, Noah

Lisa M 41/128/f said...

Playing catch up: not sure if i should just skip forward to this WOD but some of the ones i missed looked like so much fun that i just have to do them.

Day 10

A1: Front Squat 135/140/145/150/155
A2: 17/21/20/18/15

Wow FS is MAJOR improvement my max at the first competition was 130!!!
Pullups were aweful today felt out of sync with kip and grip was weak

95# hang clean/ 35 situps x3

8:20 unbroken until 3rd round at rep 7 lost grip

definitely feeling my holidays.

Coach or anyone what is your recommendation for missed workouts - should i try and make them up or just jump back in to where we are now??

Agnew said...

THanks for posting the videos showing the difference between GHD RAises and BAck Extensions.

A1. 115x3, 120x3, 130x3 135x3, 135x3, 130x3(cleaned up form)

A2. 185x3, 205x2, 225x1, 205x3, 225x2, 245x1

B. 170

C1. 35 for all sets
C2. 35#x15x3sets, back extensions no GHD Mach

Andrew Romeo said...

A1- 95-115-125-135-145-155(1)
A2- 205-225-235-225-230-235

B- 210

C1 53,53,70
C2 hands behind head

Evan Z said...

Not a real rest day yesterday. I did this WOD:

Move 100 linear ft of snow.
1x PCOOSB (push car out of snow bank).
Move 100 linear ft of snow.
Move 100 linear ft of snow.
Move 100 linear ft of snow.
What a day, honestly moved six cars that got stuck in our hood.


A1. 95,105,115,115(2),115,125(2)
A2. 185,205,215,195,215,225(X)
B1. 175 x 10 sets of 3
C1. 70,75,75 (heavier next time)
C2. 15,15,15 modified (no GHD)

rwcorson said...

A1. HPS-115x3,122.5x3,127.5x3,130x3,132.5x2,135x3
I realized that I wasn't pausing in the hang for 1 second last time, so my numbers are slightly lower than last time, but I did start heavier. Much tougher.
A2. BP - 181x3,201x2,211x1,191x3,206x2,216x1
The numbers were up in each set from last time.
B. DL @ 210.5 They felt fast and the weight felt light.
C1. Dips - 30,35.42.5 all 3s. I could've went heavier in all 3 sets.
C2. 15 X 3 unbroken. The tempo was good.

Ali Loach said...

A1. 75(3) *having issues with my powerful hip extension so I decided to stay at this weight and focus on technique rather than try and go up. By the end it was getting better....still needs work though.
A2. 115(3)/125(2)/135(1)/115(3)*/135(2)/140(1)
thought I had 125 on my second set of 3; turns out it was only 115 so the big jump affected my set of 2 (needed a little help); last single was legit and a PB.
Last week PB'd on bench press as well. I'm really starting to think you actually know what you're doing James :o)

B. all sets with 140#. Back was started getting very tight halfway through; felt like it may have affected my speed a little bit.

C1. 3 sets of 3 with 20lbs. May have been able to try 25# but my shoulder was iffy so I played it safe.
C2. Modified version of GHD raises......hard as hell. You were right Evan your version is WAY better; by the end I was having a hell of a time slowing myself down so I didn't just end up doing a face plant.

Was lacking motivation going into this but felt great once I got into it.

Glad I forced myself to get'er done!

joey warren said...

Brent, you leave so much anticipation, how about a lil hint on what's going on? Ive been doing this program for about 5 months and loving it, I am officially on board!

A1. 155, 155, 155, 165x2, 165x2, 165x1- did not drop bar on all sets ecxept last 2 sets. Tried to get three reps but failed. I needed to pull the weight further behind my head or it would drop in front of me
A2. 245,255,265, 255, 265, 285

B. 245 for all sets- fast and good

David said...


A1. 115, 121, 128, 132, 137, 141
A2. 3 x 212, 2 x 220, 1 x 236, 3 x 220, 2 x 231, 1 x 241

B. 220

C1. 3 x 3 x 50 lbs
C2. 15, 15, 15

unit said...

A1- 155(2)/ 155/ 160/ 160(2)/ 160/ 160
A2- 255/ 285/ 320/ 275/ 305/ 340(f)
B- 275
C1- 135/ 135(2) / 135(2)
C2- foot anchored natural hamstring curls

no pop on A1... felt way weaker than last wk
felt solid on A2... got 340 off and moving but got stuck 4in up
deads felt relatively gd...
dips felt strong... didn't quite make the lockout on the 3rd rep of second set... guess close only counts in horseshoes and hand grenades.... not so much in crossfit or fitness...
really could use a ghd as well 2 b able 2 do these legit...

Rory... u up 4 the HSC challenge with 95lbs?... can't wait 2 c it bro!...

that reminds me... I have a challenge of my own I'd like 2 just put out there.... how many single leg double unders can u do unbroken?... (not alternating legs... staying on the same leg...). anyone?... and which leg is it?... r ur legs equal or is there a discrepancy?... I tried some 2day and I look like a 1-legged chimpanzee wearing high heels trying 2 do them...



Joel B. said...

A1: 105, 115, 120, 125, 130X2, 130X1 (1f) more on all sets than last time
A2: 170, 180, 190, 180, 190, 200
more on all sets this time...most I would try with no spotter.
B: 150
felt fast.
C1: 53
just right...3rd rep very tough, but doable.
C2: 15X3...hands at chest

GC...shitty dl is a relative term! I been doing the GHD raises like the video(albeit with my roman chair rigged up) so I can't blame my shitty dl on that. just being philosophical I hope?

To improve performance using crap food and good proportions, people gotta be coming from complete shit food and portions. I mean seriously. People would be better off focusing on whole food and not blowing it out of the water on a "cheat day" every week. If that is the carrot on a stick to stick with WAM all week, it just isn't worth it...both for performance and neurosis levels. It wasn't for me anyway. I know there is more to it, but once you zone for a while to figure out portion sizes paleo just makes more sense on a number of levels.

Anonymous said...

A1. 3/95 3/105 3/115 3/125 3/130 2/130
Started a little lighter to work on form
A2. 3/215 2/225 1/232.5 2/218 1/228 1/235
B1. 3/185x10 felt good
C1. 3/70 3/75 3/80
C2. Subbed negatives 15,15,15
Never have done GHD raises before, thought they were just GHD situps. I can't make my setup work for GHD raises

Jon M said...

A1. 145, 155, 165, 165(2), 165 (2), 165(2)

A2. 205(3), 215(2), 225(1), 215(3), 225(2), 235(1) Negatives made this weird

B1. 250. Probably a little light.

C1. 3x3. Didn't use weight, just did super slow negatives

C2. 3x15. Tucked blue resistance band under GHD stand. Made this really hard.
How are you guys taking in your post WOD food? I've been doing sweet potato, whey, and water mixed in a shake. Any other suggestions?

Steve Howell said...

Unit, how many did you get?

I've played around with that before but I'll give it ago again.

unit said...

5 on the left... 2 on the right... this is def something I'm going 2 work on... would love 2 c someone string 2gether 25 or more... YMR?...


Erik Luber said...

A1. 35 kg, 39, 41, 41, 41(2+f), 39 A2. 70 kg, 72.5, 75, 75, 77.5, 81.5 (PR) B. 70 kg C1. 30 kg, 30, 30 C2. (6,3,1), (6,2,2), (6,2,2) Kept the weights low on snatch to focus on tech, although a bit higher than day 9.
Videoed them to review:

First time doing proper GHD raises. Wow. There was no way I was going to do 15,
ended up doing 10 per round, extremely broken up. I am excited to grow a pair of
hamstrings eventually!

md said...

a1. 95, 105, 115, 115, 120, 125 (1)
a2 190, 200, 210, 205, 215, 225 (f)

b. 170

c1. 25, 35, 25
c2 no ghd today subbed good mornings 50, 70, 90

Brent Maier said...


A1 HPS: 62.5/67.5/72.5/75/77.5/82.5kg (181#) - All reps of 3 and all sets exactly 5.5# heavier than last time.

A2 BP: 85/95/110/90/100/117.5kg (259#) - Made all reps and increased weight an average of 12# per set.

B DL: 105kg (231#) - Fast

C1 Dips: 45#/80#/115#x2 - Got the negative on 2 but couldn't press out. Finished out with another negative rep.

C2 GHD Raises: All 15's and first round was completed with hands at temple. Rounds 2 and 3 were hands crossed at chest.


Anthony said...

A1 115,125,130,130,130,135
A2 165,185,195,200,205,210
Start too light on A2

B 165

C1 20,30,35 Way too light
C2 15 X 3

Great to see you, Leighanne and the kids this past week James.

Brent Maier said...

Joel/Joey, philosophical indeed! Just trying to get the folks that are in a rut... out and those on the fence to jump in and have fun. I'm freaking excited about this strength phase and am looking forward to seeing the results come qualifier and games time!


atom said...

a1. 115, 135, 115, 115, 115, 115
Any heavier than 115 cause right elbow to complain.

a2. 205, 215, 225, 215, 225, 235(failed) did 225 again.

b. 225#
Really focused on driving the weight up as fast as possible.

c1. 40, 50, 50
Really good range of motion and tempo spot on.

c2. consecutive
Had to use my funny swiss ball contraption for works like a hot damn though.


I take my protein with water, flax seed oil, blueberries, some type of squash or sweet potato. Blend it up and it's delicious.

April said...

Just did part A... opted to cut it short to spend a little more time with Rory before he leaves again. :(

A1. 75, 85, 95, 85, 95, 110 (F-a little too ambitious)
A2. 55, 60, 65, 70(1), 70(2), 70(2)

With regards to the food discussion...

I think Sears confuses overall health and fitness. There is no way Rory can get enough carbs eating paleo/Zone without resorting to poor quality sources. And if he doesn't eat enough, it is bad... very bad. Maybe if Rory lost 40lbs he wouldn't have trouble doing a paleo/zone because his overall needs would go down. But to support his current weight he just plain and simple needs more food.

Wes hendricks said...

I barely consume carbs and have gained close to ten pounds since I went paleo/zone.

Every meal basically consists of some 4/5 blocks of meat, anywhere between 30-50 grams of fat, then some veggie such as a pepper or head of broccoli which can't even be 1 block of carbs.

bso said...
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bso said...
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Surrey Sterling said...

A1 - 95#,115#,125#,130#,135#x2,135#and these were ugly.
A2 - 155x3,185x2,205x1,185x3,195x2,210x1
B - 195#
C1 - 45#,50#,60#
C2 - These are so hard they were all broken sets. Taking some getting used to.

Anonymous said...

Thanx for the heads up mate.
Planned to start today but torn up from max attempt BW back squat at Rob Orlando's. Got 56 .

Wes hendricks said...

BK hurry up and recover.....I want to be following your numbers!

Kyle F said...

A1. 115/135/135/145/145/155
A2. 215/225/235/225/235/245
B. 190 X 10
C1. 100/100/100
C2. No GHD had to sub leg curl

Felt strong on everything. Happy with today.

Doug Zirkle said...


A1: 85, 90, 95, 100, 105, 110

These are starting to feel a lot better. All loads 5# more than last week.

A2: 160, 170, 180, 170, 180, 190

These felt great. All loads increased by 5#, and the heavier sets felt easier than last week.

B. 155; light and fast (better be at that weight, huh?)

C1. 63, 67, 71

First set used the weight I used for 2 last week. Went up 4#/set from there. Felt good.

C2. 15, 15, 15

Hands on hips. Last week they were solidly behind butt. Also, adjusted the machine to change the leverage a bit for the knee flexion phase, making it harder.

Good workout for me today. Happy boy.

Geoff Aucoin said...

PTS and Wes, you're not pausing at the bottom of your HPS. Tempo is 11X1 and that will keep your loads down.

April I don't understand what you mean about Rory having to rely on poor quality foods to get the cals he needs? Does he not have access to quality foods when he's away because it should be easy for him to get the cals he needs by upping his fat blocks. This is all based on Robb Wolf's "Athlete's Zone."

imosher said...

A1 50,55,57.5,60,62.5,65(2)kg (not bad, still room for more full extention)
A2 60,70,80,70,80,90(f) (always been terrible at bench this was my first time with this format)

B. 95kg (felt good)

C1 ring dips unweighted,10kg,15kg (first time with this)
C2 completed

Michael said...

A1. 135, 135, 145, 155, 165, 175x1
A2. 225, 235, 255, 255, 285, 305
B. 200#
C1. 70, 123, 123
C2. unbroken

Snatch felt a lot faster today on all the weights and much more under control.
Bench Press was a lot more weight than last time
Ring dips did 123 for 2 last time and 2 sets of 3 this time.

Jefff said...

A1. 100,105,115,125(2),125,130
A2. 165,180,190,175,185,205(f)
B. 230
C1. Ring dips-worked up to 45#
C2. Straight through

Grant said...

A1. 110/120/130/120/120/120
A2. 174x3,194x2,208x1...179x3,198x2,208x1(f)

B. 210

C1. Rx'd with 20#
C2. Rx'd

Bowser said...

A1 95,105,105,110,110,115
A2 95,135,155,135,155,170 *PR By 20 LB

Started too light on A2, but my BP has historically been week, and havn't done a 1RM for a long time and my previous best was a pathetic 150 so I was very happy with my numbers today. Almost to my BW (180). May have gone heavier if I had a spotter.

B 185

C1 25,30,35
C2 Round 1: 5,3,2,3,2
Round 2: 5,5,5
Round 3: 5,5,5

Note on the GHD Raises, these were VERY hard, and after watching the video, and meeting Surrey just before the WOD to go over them, i'm confident I was doing them right, but DAMN, they are not easy!

C1 20,30,35 Way too light
C2 15 X 3

Bowser said...

Not sure how the double C1 and C2 snuck in there at the end....weird.

Kathleen said...

A1: 58(3) 63(3) 63(3) 65.5(3) 65.5(2) 65.5(2)
HPS down 2.5# but trying to work on form; after 63# form not so good
A2: 90(3) 95(2) 100(1) 95(3)
100(2) 105(1)* *pb
Bench increased from last week - felt I have the strength to exceed 105#
B. 152#*
Went down from last time due to lower back pain
C1: Did ring dips no # 5# 7.5#
[can go up next time too light]
C2: Last set broken @ 10/3/2
[extra pause at the top]

Anonymous said...

29 yom 178lbs

A1 125/125/125/125/125/125
A2 225/225/225/245/245/245

B 215 x 3 x 10

C 1 60/90/90
C2 same as mack - I've been doing these wrong..

Mack Lar said...

A1. 135/135/145x2/145x2/145x2/145x2
B1. 205/215/225/215/225/240
C. 190 UB
C1. 60#/70#/75# Felt light, can go up.
C2. GHD's started w hands on head and ended with hands near chest. These were incredibly difficult considering I hadn't done any right for the last 6 months. I can't believe noone called BS on me for posting my GHD Raises done with 30lbs last week. I was basically doing hip/back extensions this entire time.

My Paleo/Zone journey started a little over a year ago when I first went straight Zone w 3-5x fat multiplier. I was not focusing on quality foods at the time. I lost a lot of weight, metcon times were good but I was not getting any stronger. Last Feb I switched to a Paleo/Zone approach to include only using whole foods for PWO nutrition. I dropped my carbs down to around 50 grams a day and started to feel very run down. Unfortunately this little experiment cooincided with the Regional Qualifiers where I was humbled in a big way. Since this summer I have taken a Paleo/Zone approach and trying to consume 1g protein per lb of bodyweight, 100g carbs/day not including PWO carbs, and as much good fat as I can find. I have added Whey Protein and Refuel for PWO and I'm experimenting with Pre Workout carbs in the form of energy gels since reading the Paleo Diet for Athletes. Bottom line is that I'm not really zoning because by definition my portions are way off but I am in control of how much macro nutrients I'm consuming. I think that that is the biggest thing that someone can gain from the Zone and a brief period of weighing/measuring. You understand the hormonal effects of macro nutrient intake, you learn to calculate how much you are consuming and the nutrient contents of food. This allows you to experiment with different amounts of carbs/fat to see how it affects performance vs body composition. For me its Paleo foods for performance and overall health and wellness. I don't understand main sites fascination with the Zone and Sears. It almost seems like they felt obligated to take a side, and sided with Sears.

Ryan @ CFGP said...

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

A1. 115x3/ 135x3/ 140x3/ 145x3/ 150x3/ 155x1
A2. 185x3/ 225x2/ 245x1/ 205x3/ 245x2/ 255x1
B. 255
No time for C.

April said...


When Rory was rucking 8-10 miles/day and crossfitting, he would come home completely disoriented while zoning until he started eating a lot more food. What I meant by my comment was that in order to satisfy his zone requirements, he had a difficult time getting quality carbs. He could only eat so much broccoli, squash, etc. He had upped is fat intake but somehow, it just wasn't working for him. Before the qualifiers this summer he was weighing and measuring everything, but was eating more fruit to meet his carb requirements. That made it work, but I would say he is much happier now with unrestricted paleo (although I would guess he probably gets pretty close to correct zone portions). Either way, food quality is most important to us.

Ross Blake said...

A1. 45x3-45x3-50x3-52.5x3-55x2-55x3 5kg better then last week
A2. 65-70-80-75-80-85
B1. 80kg 3x10
C1. 10-10-15 felt easy today
C2. 15-15-15 tempo not rxd

Gord said...

A1 98/108/117/125/132/137.5(up2.5#)
A2. 196/212/220/220/230/242.5(up7.5
C1. 45# x3

Sweeney said...

A1. 95/115/120/125/135/140
A2. 165/185/205/185/200/215(f)

B. 194 x 10 x 3

C1. 45/55/70x1
C2. 15/15/15 - arm at chest. these felt good today

Chris Fodera said...


A1. 135x3 (no drops), 135x3 (no drops), 140x3 (drop b/t 2 and 3), 140x2 (no drops), 140x2 (no drops)
A2. 195x3, 205x2, 210x1, 215x3, 230x2, 245x1
B. 300x10x3
C1. 70#, 85#, 85#
C2. All unbroken: hands on temple, elbows pointed out

PWO: 40gP (Jarrow shake), 10gC (mashed yams w/ cinnamon)
60 min later: steak, broccoli, mac nuts

A1. Felt good at 135. Had to muscle through 3rd rep at 140, so stuck with 2 reps and concentrated on form. Had to muscle through all reps of sets at 145# last week, so kept 140# my upper limit.
A2. All loads increased from last time. Slight spot on the second 3,2,1.
B. Went heavy: 240# is 50%, but used 300. Felt good and fast.
C1. Screwed up and did sets of 2, but on rings this time. Weight felt good and smooth. Didn't really need to kip to rise.
C2. All felt good. Should probably grab a plate or weight of some sort next time.

JAM said...

A1. 115x3,135x3,145x3,165f,145x3,155x2
A2. 187x3,197x2,207x1,217x3,227x2,247x1
B. 205 3x10
C1. 56x3,70x3,70x3
C2. All sets unbroken. kept arms at the side, first time doing movement, hope I did them right

Latham Fell M/29/184 said...

A1: 87.5x3, 97.5x3, 107.5x3, 117.5x3, 127.5x2, 127.5x2

A2: 175, 185, 195, 185, 185, 200

B: 185.

C1: 60, 60, 60.

C2: X0X0 tempo: 15, 15, 9

Geoff Aucoin said...

A1. 186,196,211,196,206,221
A2. 113,123,128,132,137,142

B. 196lbs, more explosive thanks to James' tips.

C1. 40,45,50
C2. Arms crossed, at temples, at temples.

Numbers WAY higher because I knew what to start off with better and I had a lot more energy after resting well yesterday.

dontpanic356 said...


A1: 135, 155, 165, 165, 170, 175

This felt much better than last time. Really focused on finishing the pull.

A2: 235x3, 245x2, 265x1, 265x3, 285x2, 295x1

I need a spotter to go higher/safer

B: 245

C1: 75, 75, 75, 75 (did 4 sets on accident)

C2: I too had been doing these wrong. new way felt ok, hard though.

Lindsey said...

A1. 55/65(3)/65(3)/70(2)/70(2)/70(1) - weights relatively the same but felt faster and stronger. feel these were better quality reps than last week.

A2. 85,95,105/ 105,110,115 - pushed my luck today but I got it... barely...

B. 95x 3 10 sets- last set still felt quick

C1. Unassisted!! Used the bar
C2. 10# 15x 3 sets

Craig said...

A1. 105/105/110/115/115/115
A2. 185/195/205// 195/205/215
C1 45/55/65
C2 15x3, arms at side.

HPS needs more uummph. Still working on it.
Bench press is low due to recovering tweaked rotator in right shoulder.
Deads felt strong.
Dips were good,
GHD raises, hurt but felt good. need to build on these.

Robin Lyons said...

1A. 95/105/115/120/120/120x2
1B. 125/135/150/135/150/160
2. 185#
3A. 3/ 35 3/40 3/40
3b. 3x 15 unbroken