Wed, Dec 9th, 2009

Day 15 Training:

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

post loads to comments as well as differences in feel of DL's this session
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead; double 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)

87 comments:

PTS said...

DL triple - 365, heavy 1 =420

DL's felt much better today.

Only issue today was that I dislocated and have a chip fracture in my pinky finger so I was doing 8 finger DL's otherwise I felt I could've gone a bit higher today as everything else felt great.

b1. 135,137,139,141
b2, 55,55,70,70

8 finger kbs were a little akward as well.

c- no DB's.

had to cut short this morn. Until this finger heals a bit I will be unable to do a few things as normal but will try and find the best suitable replacements during training.

Martin Altemark said...

A: triple - 155kg (too close to max), heavy 1 - 160kg (fail 170 - haven't failed a weight like that in years!). Not at all feeling good DLing today.

B1: 57.5kg, 61.5kg, 63.5kg, 64.5kg, 65 (fail after 3)
B2: 24kg, 24kg, 24kg, 24kg, 32kg

C: 4x9.5kg, 5x9.5kg, 4x9.5kg

Noah Milstein said...

A: triple 140kg, 1x3@150kg

B1) 50kg/55/55x4-F@5th rep/52.5/52.5kg
B2) 30kgx5 completed - had to sub with a rubber hex DB

C: 7kgx6/6/7/7/7/7

Full Snatch 1@50kg/1@60kg
Gym manager was not happy with the snatch.

Dave X said...

A. Triple: 335, Single: 365
B1. 140 x5 sets
B2. 1.5 pood x5 sets unbroken
C. 25# per arm

Omar Arvizu said...

A. Triple: 335, Single: 385, DL felt way better today but back was too tight I'm not use to train this early and after running two early WODs felt pretty tired.
B1 135 in all, 10lbs less than last time, felt weak here.
B2 2pood, had to stop on the 5th rnd,on number 10, my lower back was just getting worst. The rest were un broken
C 3x4@25lbs

Kyle F said...

Hey Brent Maier,
(or anyone else in colorado springs)

I'll be in Colorado Springs 2 days a week for the next 4 months. Can you recommend a good gym? I'm afraid the hotel gym just won't cut it. Thanks.

Kyle F

Kevin O'Malley said...

Hey Guys and Gals,
I have a couple of questions if you could clarify and help me.. On the db external rotations, powell raises, and trap raises... What are the benefits and goals for these movements? I just want to know the reasoning behind them and just to make me a better trainer?? I have an idea of the reason behind them, but would like to be reassured by your guys comments. Any help would be great... Thanks

Geoff Aucoin said...

Kevin, does 'because James told us to do them' answer your question? ;)

imosher said...

m/29/5'11/168

A 140kg*3 155kg*1 (felt better, still working through some form issues and hamstrings sore)

B1 50,52,54,56,56(2) (I was done on that last set)
B2 1.75,1.75,1.75,2,2 pood

C (will nit up this afternoon, ran out of time)

Thad said...

A. 3/275 2/295 3/315 1/335 1/345 1/355
Deadlifts felt good
B1. 5/130 5/131 5/131.5 5/131.5 5/131.5
B2. All done with 2pood KB
25/ 25/ 25/ 22,3/ 23,2
first 3 unbroken last 2 grip failed
C. 7/20 4/25 4/25

Kevin O'Malley said...

Umm Geoff,
That could work for me, and as I said before, the movement is very nice and actually like working some isometric movements if possible... But just wanted to know the benefits or the reasoning behind it... It is more if one of my clients ask and I need to explain to them...
Thanks Geoff for possibly the sarcastic answer ha

Steve Howell said...

M/23/5'11"/182

A1: 315x3/335x3/345x3/371x3 (5# increase)
408x1/415x1/425x1 (2# increase)
B1:121x5/126x5/131x5/141x5/146x5 (felt much stronger this time around)
B2: 1.5pood for all 5 sets
C: 15#x7/25#x6/25#x6 (felt stronger on these as well)

Dave X said...

If OPT told you to jump off a bridge, would you do it?

Yes, but at what tempo?

Andrew Romeo said...

m/24/175/6'

A: 225x3, 315x3, 350x3, 405(f), 385(f)...max is 420, but the weight felt real heavy today

B1: 115,115,120,120,125
B2: 2 pood all sets unbroken

C: 12.5 x 7, all sets

bso said...
This comment has been removed by the author.
Gord said...

Was sick through out the night. Felt fine this morning...just tired and no pop so cut the cluster and KB short

DL 308x3 328/348/358(F)

B1 132/142/152
B2 2pd x25 x3

C 12/15/17 (7)

Glad James changed the picture at the top of the blog. I was getting tired of looking at Aucoin :)

Chris B said...

Putting a toe in the water for the first time with OPT. Thanks for all the thoughtful programming. Quite impressive!!

Been sick for past 2 days so kept it very EZ.

DL 275x3, 305, 315
B1. 95, 100, 105, 110, 115
B2. 35, 44, 53, 53, 53, 53
C. 8, 12, 12

Ryan @ CFGP said...

A. worked up to 325x3, 355x1 felt heavy today
B1. 135, 135, 135, 140, 145
B2. unbroken - 2 pood
C. 20x7, both arms x 3

michael said...

ready to jump in with both feet- just finished rehabbing shoulder and did sunday wod

a1 125/130/135/140/145x2/135
a2 215/225/235/225/235/245

b 205x10x3

c1 90/90/90
c2 sub 65lbs gm's 3x15

bw 151 5'7.5"

should i just jump in on present day wod or do cycle from beginning?

will strength continue to be a large focus? (i am hoping so)

Craig said...

When you guys/gals are doing these deadlifts, does OPT require strict form or do you just try and get the weight up anyway? Coming from Invictus they stressed perfect form for all deadlifts which drops the weight a bit for the lift.
Thanks

Chris Cooper said...

Same damn problem with plates! Hamptons are always either shattering or tearing - what are CrossFitters supposed to do?

Erik Luber said...

A. 115 kg x3, 135x1
B1. 40 kg, 42.5, 45, 46 (PR), 46.5 (3+f)
B2. 1.5 pood, all unbroken
C. 12# x 7, 15x6, 20x2

DL felt much better than last time, 1RM is 140kg, pulled the 135 easy. KB swings felt incredibly easy, should have moved up to 1.75 pood. Didn't do DB ext. rotation at 30X0 this time, what a difference. Stoked for the double tomorrow.

bso said...

Kevin,

Sorry, I posted the wrong link earlier. Try this one:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/achieving_structural_balance

david83 said...

DL:
224,315,355,405,436 all three's

455,465,475 one;s
the one's felt strong

SP
135,140,145,150,155
feel better with weight overhead

KB
unbroken- did not have heavy enough ball

EXR
10-12 lbs for all sets

thank you

David Mullback

Becky said...

dl 125,145,155, 165,185 195

press 65#
1.5 pd kb swing

no ext. rot. today

Brian said...

160/5'9"

A. 325x3, 355x1
B1. 97.5, 102.5, 107.5, 112.5x4, 112.5x3
B2. 1.5 pood all unbroken
C. 7.5x7, 12.5x6, 12.5x7

Felt great today. Need a heavier kb, the 1.5 pood is getting easy. The external rotations really kill me, but I need some shoulder work.

Wes hendricks said...

22/145

A. 350 x 3 / 380 x 1
B1. 115-125-127-130x5 135x2
B2. KBS w/ 2 pood all unbroken
C. 3 x 7 w/ 12 lb DB

Deadlifts not to difficult, probably had ten more pounds to give on the set of 1. Press on the last set I made to big of a jump. KBS swings sets 4/5 had to dig in a little to do them unbroken. Focused on speed and shooting my head through. Didn't have much to give on DB ext rotations, shoulders smoked.

Ali Loach said...

A. 154(6)/200(3)/220(3)/242(3)/262(3)/267(3)

B1. 70 / 80 / 85 / 90 / 95 (1,1,F)

B2. 50 / 55 / 55 / 55 / 55 (used a DB)
ALL Swings unbroken. Very pleased that I was able to push through mentally.

C. 17.5 (7)/20(4)/20(4)

weezie said...

A - Built up to 375 for the triple. 10 pounds heavier than last time. Followed with a single at 410. 5 pounds heavier than last time. This felt extremely heavy. Not my limit, but near it. Old PR is 455. Don't know if I would have been able to hit that today.

B1 - 160 for all sets. 5 pound increase on all sets. If the reps were slow last time, they were barely moving today. Bar was fully stalled for about 2 seconds at eye level on the last couple of reps. Managed to finish out the reps. BARELY.

B2 - 80 x 25 / 80 x 25 / 80 x 25 / 80 x 25 / 90 x 22 (failed) Lost it on last set.

C - 15 x 7 / 15 x 7 / 15 x 7

dmarsh said...

A. 382x3,418,442,467
B1.155,160,165,165,165
B2. 2 pood, unbroken
C. 20x7,22.5x7,22.5x7 (4010)

Deads felt pretty good, not great. 467 is 20# shy of a PR and it felt quite heavy. Was able to maintain good extension on all sets, except a little break at 467.

Presses felt easier than last week. Go heavier next time.

Michael said...

A. 355 x 3
385 x 1- felt better than last time but still not good
B1. 135, 145, 155, 160, 165
B2. 2pd all unbroken felt good
C. 20# DB

Surrey Sterling 39/5'10"/176 said...

A1 - 185-225-275-315 x3 335x1 375x1x1
Dead-lifts felt great today. My body felt really good today. I felt dialed in a on target.

B1 - 105#-120#-135#-145#-135#
B2 - 56#-65#-70#-75#-75#
All Unbroken and really happy with these. Had to dig deep to stay on the weight and not put it down in the late reps.

No disrespect Mr. Martin. Not all goals have to be concrete. My goal is to get mentally stronger. I dug in and held on when my back and grip were telling me to stop. I mentally was telling my self hang on muthafu@ker don't set this C#$T down till the reps are done. I got loud and finished them unbroken.

Its not like I was moving mountains but a victory for me none the less.

Ran out of time for Part C.

Bowser said...

A1 - 185#-225#-275# x3 315#X1, 335#x1 375#x1 (385 PR)

B1 - 95#-100#-105#-100#-95#
B2 - 56#-56#-56#-56#-56#

Deadlifts felt pretty good and went higher than last week. Would like to break 400 sometime soon.

Presses was like a little ladder, went up, then went down. Didn't feel strong on those today, but made the mental push to do all KB swings upbroken. That was a big challenge for me today and may have contributed to my press weights.

No time for C today, had to rush back to the office.

Greg Soneff said...

A. Worked up to 140kg for a triple and 150kg for a single (which was my triple last time) - DL felt HEAVY today. My back is actually sore from the front squats and GHD sit-ups 2 days ago but I couldn't even get 155kg off the floor today (PR=165)

B1. 50/55/60/62.5x4/65x3 - felt okay. Managed 4 reps with 65 last time we did this workout

B2. 1.5 pood unbroken x 5

C. 10kg x 7 for all 3 sets (is it strange that my dominant shoulder feels weaker than the other???)

Lindsey said...

A. 145x 3/ 155x 1 - these felt really heavy today and grip was an even bigger barrier. eveidence I need to put a lot more focus into grip training

B1. 55/65/75/80/80(f on 3rd, took 20 sec rest got 4th, f 5th)
B2. 25# db - wanted to make sure I got them unbroken and now I know I need to go heavier next time

C. 20# db - L arm 7x 3 sets, R 7/7/4 - started with L bc it's usually weaker and R arm is the one that couldn't keep up today, odd...

Worked on a little bit of grip training after

Lisa M 41/128/f said...

A1: 225(3) tried 235 but grip failed 1rep 255

B1: 65/75/80/85/90(4)f on 5
B2: 19 with 1.5pd too heavy almost dropped it on my head which would not be a good thing rounds 2-4 easy with 1pood tried to see how many reps i could do with 1.5 for last round got 15 then dropped it - yikes!!

C:12.5/15/17.5 these felt much better than last time i did them

Stupid DLs i know i have the strenght to lift way more but my damn grip fails before anything - any suggestions and yes i am using the hook grip but it is new and maybe i am not doing it right??

Also how come i can press 90 pounds five times but my 1RM isn't much higher than that. last time i did it it was 95#s ???? I am assuming i could do more now since i was stuck at that 90# mark for ever.

unit said...

surry...
u, in fact, proved what my point was... if the 'goal' or rep number wasn't 25, and there was no number (amrap) would u have kept going?... if the rx'ed was 26, would u have made it?... 27?... 30?... as I said I think mental toughness is gd... it's what we should all strive 4. however, set some numbers out there 2 challenge that toughness... 2day it was 25... what will it b the next time?...
~gm2

Stephen Flamm said...

A: 3 @ 315, 1 @ 345
B1: 135-140-145-150-150(3)
B2: 53-60-70-79-79(19)
C: 7 @ 12 lb. shot, 2 x 4 @ 20 lb. kettlebell

Deadlift PR is 425 with bad form a few months ago, but haven't pulled heavy for about eight weeks due to a lower back pull. Back feels strong, but I didn't want to jump back in too quickly. Presses were solid until the last set. Same with the swings. First time performing the external rotations - left shoulder is much weaker.

Surrey Sterling said...

Unit, That is a great point and I understand what you are saying now. I knew there was an end, 25 today, so I hung on till 25. I now see your point, If it was amrap perhaps I may have perceived a great mental effort at 22 straight or 24 straight and felt I had hung on when I now know I can hang on till 25 for sure.

OK so my new goal is prove mental toughness my doing 35 KB swings unbroken at 85#. Hows that better?

Garage Crossfitter said...

DL
330x3
350,365,375,385(pr) *i went 4 sets because i had to go for pr*

cluster
125,130,135,140,145- same as last time

KBS 2pood

DB EXT ROT
20
25(5)
25(7)

bwt 180

very happy with DL pr, i had another 10-15 lbs in me but i'll save the 400# milestone for another day, the deadlift is by far my weakest lift, so im happy its improving...

Wes hendricks said...

Sick PR today GC, 380 was a PR for me. I can't wait to hit 400, I want it sooo bad!

Agnew said...

A. 295x3, 325, 325, 325
B1. 113, 120, 125, 130, 130
B2. 53, 53, 53, 53, 53
C. 7x 15#, 7x20#, 7X20#

Deadlift felt heavy today, my body is feeling exhausted these days. I must need more quality rest.

Doug Zirkle said...

m/47/5'10"/153 lbs.

DL: 300 x 3, 315 x 1
Press cluster: 105, 110, 115, 120, 125
KBS: 2pd, 5 x 25, unbroken
Ext rots: 12 x 7R/7L, 15 x 7R/7L, 18 x 4R/5L

DL triple at the same weight as my single last week, and felt lighter. This week's single up 15# from last week. This, too, went up easier.

Final weight for press cluster up 5# from last week.

Had to dig fairly deep to finish the KBSs unbroken at 2 pd. Was making noises vaguely reminiscent of Godzilla toward the end. Whatever it takes ...

Ext rots up, too. 18# is the most I've attempted on these.

Good session for me today.

Andrew said...

Deadlifts - Heavy 3 @ 331, made it to 350 for the single.

B1. 115/115/110/110/120(1)115(4)

B2. 32/32/32/32/32(15)+(10)

C. 25x6/25x6/25x6


Rough night sleep last night. Was feeling good with the deadlift, however got quite heavy once turned to singles. I was also using Plates which were in KG instead of lbs which threw me off a big.

On the press, felt a little pinch in the top of my shoulder, will be going to therapy tomorrow to check that one out.

Last set of KB swings, didnt feel like I had the best grasp on the KB, so I reset and finished the last 10.

YoungManRumble said...

5'10 - 175lbs - 29yrs old

A - 405x3 / 435x1 (PR is 485)
B1 - 115,125,135,145,155
B2 - 55,60,65,70,75 DB's unbroken
C - 15 lb DB

*first WOD in a few days cause of the flu. I was in Calgary the past few days visiting a friend. The -30 with a blizzard was a little much for me. I don't know how you guys in Calgary survive that weather.

joey warren said...

A. 335x3
345x1, 365 x f, 355 x1, 365 x f, 365x1- DAMN!

did extra set cuz I would not let 365 defeat me. i desperatley need to get stronger with DL. I got 365 up with kind of ugly form, I failed twice cuz I tried keeping the back flat which was not happening so I just went for it, back rounded but felt fine. Felt great on the triple. 350 is around the cutoff where my back starts to round. Gotta continue getting stronger!

B1. 165, 165, 165, 165, 168
B2. 70lb- 50sec, 50sec, 50sec, 49sec, 48sec

C. 20, 25, 25

Chris Fodera said...

m/31/69.5"/175#

A Triples: 135x5, 185x5, 245x3, 335x3, 385x3, 405x3
A Singles: 435x1, 455x1, 475x1

B1. 115, 120, 120, 120, 125
B2. 2 pood, all unbroken

C. L @ 20# = 7 / R @ 20# = 7; L @ 25# = 5 / R @ 25# = 7; L @ 25# = 5 / R @ 25# = 7

PWO: 40gP (MRM shake), 10gC (mashed sweet potatoes w/ cinnamon)
60 min later: chicken, orange, mac nuts

Notes:
Warm Up: 500m row and stretching with a couple GHD SitUps to wake up the core.

A. DeadLift felt good today. 480 is current PR and 475 felt really smooth coming up. Maintained good form the entire lift and lowered properly.

B1. Went up from last time and it felt really good. I think I still have some more room to go up on this. Next time I would like to try 115, 120, 120, 125, 130.
B2. All the KBS felt really good. My grip was fine the entire way through. Focused on getting my ears seen while at full ROM at top. Pulled down a little too hard on a couple that caused my balance to shift, but was recoverable.

C. My left arm is clearly weaker than my right. Didn't want to use two different weights (not sure if I should or not), so I stuck with 25 for sets 2 and 3. Could likely have used 30 w/ Right Arm on those sets.

Cool Down: Rolling the right leg.

bso said...

Started about 20 minutes after a 3 hour nap... missed my protein at lunch, too (there wasn't anything but powder and i really didn't want powder)...
A. Deadlift felt heavier today.
3 @ 365 RPE 95% (last week 375 @ RPE 90%)
1 @ 375 RPE 95% (last week 395 @ RPE 85%)

B1. Took it lighter first 3 sets til I started to feel in the game again
135-135-135-140-140
B2. 55-55-55-55-75... spending time at the lighter 55 really helped me root down on my heels. The 75 today was better than any of my 75 sets last week... 25 with 2 pood is a record for me. Good points there unit.

C. 15# at about 6 reps per set.

Lesson learned...
Need that protein... probably need to get a good warm-up happening post nap. Didn't even break a sweat today until part B. Different than usual....

bso said...

Lisa,

Hook grips are for cleans.

Try one hand pronated, one hand supinated when the weight gets to be too much for a standard grip. That should do the trick...

Jon M said...

A1. 415x3. 435, 455, 475 (heavy) PR is around 500. Used a belt. Deadlifts felt better, but they always "hurt".

B1. Had to cut short after 4 rounds.
135,155,165,165

B2. 25,25,25,25. Ha! I knew it, the sets were 21 last time... this felt harder. Grip was what went.

Lisa M 41/128/f said...

Thanks bso i am such an a@#hole why do i always forget to do that!! I am so mad at myself i want to go home tonight after work and try again!!

I don't DL enough and usually it is lighter weights so don't use that mixed grip, i guess i should just do that all the time regardless of the weight.

Trevor Salmon said...

For those that can't make it to the Nutrition 101 seminar this weekend there will be DVD copies available a few days later. You can preorder now on the online store. Grab and OPT log book and save on shipping.

Chris Dunkin said...

A. up to 405x3, 435x1,455x1
B1. 135,135,140,145x4,145x3
B2. 2pd straight thru
C. 27x7, 28x7, 30x7

Dl's were felt heavier today compared to Thursday, and the presses as well. kb was strong. held a second kb on thursday to get to 80lbs, but smashed a finger. EXT rotation was stronger and easier then thursday. Gotta find a way to strap 5lb plates to the bottom of the kb.

Surrey Sterling said...

Hey Trevor is the pricing going to be better then the 30US and 26US shipping for that marginal CF movie that was put out by CFHQ. Anyone need a burned copy of that quality production! Actually you can get it off BitTorrent know....

EHR said...

Eric R

Sore lower back/left glute. I'm going to rest it.

Laura said...

A1: 213(3); 223/238/248--probably could have done more but back was rounding a lot! (Rob/Geoff yes these were ugly; some day my butt will be in use during these))
B1: 60/65/70/72.5/75(3)
B2: all done with 1.25 pd
C: 15/15/15(5)--no way I could get 17.5 for 4+ with left arm, so stayed at 15

Practiced strict muscle-ups at end for fun.

rwcorson said...

Things felt hard and heavy from the get go.
Upper traps and neck still giving me grief.
A. Deadlift - 350x3, 401.5x1
B1. 112.5, 117.7x4,117.5 x3
B2. 2 pood - 25,25,21
I had no steam, so I shut it down.
I'm feeling like I need to take 3 or 4 days off.

Paul Klein said...

A. 3 x 320
1 x 325
1 x 335 FAILED!!!
This weak deadlift is really getting old. The sets of three felt great, I could feel my hamstrings and ass doing a lot of work. I put on 335 and I can only get a few inches off the floor. This 10lbs less than my PR as well. If I had hair I would have pulled it out. I get real nervous even thinking of entering a qualifier just because my dl is so pathetic. I will carry on and keep working it.

B1. 140, 140, 140, 140, 140
B2. 70lb DB for all, all unbroken
C. 15lbs, 7 reps for all three

md said...

a. 275 (3), 295, 305, 315

b1. 115, 115, 120, 120, 125
b2 2 pood unbroken @ 25

c 15 (7), 20 (6)

Dead lifts felt great. Increased weight by 10 lbs and it went up easier and faster than last time.

Michael McCabe said...

A: 345x3, 365, 385, 405
same as last time, 405 is not a PR but felt very heavy today (i didn't exactly rip it off the ground last week either though)

B1: 115, 125, 130, 130x4, 130
B2: 1.5pood... need a heavier kb

C. 20x7x2, 25x6

Erik Luber said...

Lisa - I would advise _against_ using a mixed grip for all weights, only use this for maximal weights where your grip becomes a limiting factor. The reason for this is that the mixed grip loads up your back slightly unevenly, not a big concern for one lift, but repeated training in this manner will result in an unevenly strong lower back. Not sure how true this is, but several powerlifters have advised me against the mixed grip for non-maximal/training loads. Regardless, training with a non-mixed grip will be more helpful to improving your grip strength.

Justin Flynn said...

Deadlift- 415x3--480x1

Press- 145-150-152-155-160x4

KBS- :47-45-46-48-47 (2pood)

Felt great today. Press is moving up.

Chris Stroud said...

A- 315x3 -- 355x1
B1. 145/135/135/135/135
B2. 53/53/53/53/53/
C. Ran out of time

unit said...

GC... conrats on the PR!... how's the knee?...

Surrey... i like ur new goal!...

A- 425x3, 455x1 (stopped there, got up relatively quickly, but back rounded... the 425 was up 20lbs from last time... easiest this wt has felt)

B1- 155 all sets... this is up from 145x1 and 150x4 last time... felt an improvement
B2- 80lb DB... time is sec: 53/53/53/53/55... on the last set, DB flew from my hand on the way up, but i caught it (be damned if i was gonna break the set)... and didn't count that rep... otherwise i think the time would have been in that 53sec range like the rest... for personal notes... when i started the set at a slow pace, i was able to keep that pace and finished in 53sec... when i tried to start fast, i wound up slowing down and total set time was the same... tells me i need to work on maintaining speed...

C- 25(7) / 25(5) / 25(5)

warmed up w/ 1K run 1K row
cooled down with ring muscle ups... ever since we have been doing the shoulder stability strength work, muscle ups are improving... after a drought or plateau...

~gm2

Brent Maier said...

38/6'2"/197

A DL: 352#x3/372#/402#/445# (Previous PR) - Struggled to get the last DL up, wasn't feeling it today.

B1 SP: 155#/135#/145#/155#/165# - Wanted to maintain 155 all the way through but something wasn't right that first set. Backed down and worked back up. The last rep on the last set was questionably pressed.

B2 KBS) 70#/75#/80#/85#/90# unbroken - Holy smokes I had to dip into will power just a tad in the last set. This scared me going into it because I knew the last time we did this what it felt like.

C DB ext: 20#/22.5#/25# - all sets of 7. I didn't have time to do this last week on this workout so I'm glad I got it in today. The shoulders felt like I just finished pumping out 500 DU's for time.


PTS, I feel your pain man. My right pinky has been broken for two months now. Fell on it playing with the kids in the back yard. It doesn't hurt on any pulling motions so I'm hoping it magically heals soon. Any motion side to side or backwards with a flat hand is impossible. That hand gets all the room in the kettlebell leaving only 3 fingers for the left side. The stupid crap we do just to keep training!

Good job everyone!

Joel B. said...

A: 250X3 (+5); 275(+10), 295(+10), 305(+10)
Parenthesis how much up from last week. Felt good on these today. Definitely felt better than last time, even with more weight. 305 is 5 over what I did on the last CFT.
B1: 120, 120, 125, 125, 130
basically up 5 from last time. Felt good. Last set a real struggle but did it.
B2: 1.5 pood all unbroken. Tried to drive from heels and not drift to the toes as I tend to do.
C: 22.5X7; 25X7; 27.5X4 but really failed and ugly...elbow started floating to complete...should have stayed at 25 I guess.

atom said...

30/5'10"/180

a 365(3), 375(3), 385(3), 405, 415, 425 - Felt good, its been a long time since I've gone this heavy.

b1. 155, 155, 165, 165, 165(4) - Missed the last rep on the last set otherwise I was surprised how I managed to get my head around the bar and press through.

b2. 78# for all 5 sets - I really like the look of how Brent did his sets above. I love the mind game!

c. 20(7), 20(7), 220(7) - not my fav.

Had a great idea for a recipe while in the basement gym, butternut squash cakes. I'll let you know how they turn out.

JAM said...

A. 365x3, 405x1

B1. 135x5 all 5 sets
B2. 70,75,75,75,80

C. 12x7,12x7

didnt go as heavy on DL due to lack of sleep but it still felt pretty good...press felt so-so...KBS felt great

Lisa M 41/128/f said...

Thanks Eric that is probably good advice because I know for sure that I could have got that lift but I really tried to work the grip so it will make it stronger which is goodI somehow just have to remember to use the damn mixed grip when things get heavy

Jefff said...

Out of town Globo Gym.
A. Worked up to 3x365, 1x405. Weight felt as heavy as last week. Hard to tell though, as hands kept slipping off bar, and wasn't allowed to use chalk. Also got told that "the bar" is for the "bench press station" only.
B1. 120,125,130.f.125.125.125,125,125.125.f
B2. 70#DB. All straight through
C. R=7/20,7/25,6/25
L=7/20,4/25,4/25

Lauren said...

A. worked up to 273 x3, than 305 x 1
B. 75, 80, 75, 90, 95 - this felt better than last time
B2. 50lbs for all
C.15, 17.5

Steve Smith said...

Triple - 415lbs
- Used the same weight as last time, but it felt MUCH faster and lighter.

Single - 465 x 2, 465 x 2
- This is all the weight I've got. Was all I could do to get it up twice. Was stoked. Barely got it both times. Barely.

B1. 155, 155, 155, 165, 165
- No way I could have done this last time. Stoked again.

B2. All unbroken with 72lb KB. It's the biggest I've got. Focused on speed.

C. 15lbs for each. Could go up in weight, but no DBs here. Using a 10 and 5 pound plate. Left arm weaker than right.

Excited to see all the improvements in only a week's time!

will said...

triple 365. failed at 405 twice. dropped to 385.
dls felt awful
115,135,145,155,155
2 pood last 2 sets broken
7x15,5x25,4x30
felt like i was moving through mud today. very discouraged

Mack Lar said...

A. 335x3/365x1 Felt strong at 365 but I resisted the urge to try for a PR. Tried that last week when this came up and it drained me mentally and physically for the rest of the workout.
B1. 125 lbs for all. Did this one incorrectly last week by racking it on shoulders in between reps. It was painful but did not get the intended effect I'm sure. Actually felt like I got something out of it today.
B2. 80lbs for all. Last set 22/3. Big mental push to get these UB in rds 1-4. Grip actually failed on 5th set nearly killing a gym mirror.
C. 20#/25#/25#

Mack Lar said...

Forgot to mention, started today with an attempt at one of my goals. BW OHS x 15. Got to 9 and shoulder strength wasnt there. Last time I attempted this in Oct, I only got 6.

Kathleen said...

A1: 3's: 135; 155; 175;195;205;215; 225(1) 235(f) 235(f) 235(f)
Lately the DL which used to be my best friend has forsaken me for something else
B1: 79(2) 79(5) 81.5(2) 81.5(2) 81.5(2)
decrease from last time - no strength - not sure if this is linked to something I ate
B2: 1.25(25) X 4 5th one tried 1.5 and did 13/5/5/2
C: 15(7) 15(7) 15(7)
Would have liked to try the 17.5 but could not find it

Grant said...

@ CFC @ 8PM (thanks a ton Brett)
46yom/171.5/6'

A. 265x3,315x3,365x3 (last time 352x3). 385x1, 395x1, 405x1 (last time 400x1). I'm getting back to pre-injury.slowly

B1. 135 for all as Rx'd
B2. all 2 pood as Rx'd but gawd it was tuff

C. BDER @ 20# as Rxd

Slater Coe said...

A. 345x3, 365x3; 395x1, 410(f)... didn't feel any push from my legs

B1. 120, 125, 130, 135(f5), 135(f4) - weak bastard...
B2. 1.5pd, 2, 2, 2, 2 - these hurt...

C. 20x7, 25x7, 25x7

Linker said...

A. 385 triple - 405 - 425 - 455
B1. 135-145-145-140-135
B2. 2 Pood all unbroken
C. 20lbs - 7 reps every time

Deads felt good, only 10 lbs off PR. Presses crushed me, and the KBS were brutal.

First day on the program and I love it. Thanks for all of this OPT!

Sugar Shane said...

A. Set of 3: 365 (form was not good)
Set of 1: 385 (Once again poor form)

-I felt like I was getting no leg drive and I couldn't keep my back straight. PR is 405, so this should have been manageable.

B1. 120, 125, 130, 135(f4), 135(f4)
B2. 1.5pd, 2pd, 2pd, 2pd, 2pd

C. 20(7,7), 25(7,7), 25(6,5)

rwcorson said...

I'm feeling in need of some extra recovery after yesterday's lack of performance, so I'm resting today and tomorrow and will hopefully be recharged for Sarurday.

Latham Fell M/29/184 said...

DL 315x3, 335x1, 355x1, 335x1. Felt much heavier than normal, posterior chain feels fried. Think it was the glute ham raises.

Press 135 all reps.
KBS 1.5 pood all reps.

DB external rotation 20# all reps, 4-7 per set, couldn't have done more reps or weight. 1RM close grip bench is 205#.

Anthony said...

DL 235#x3, 255#x3, 285x1, 295x1
Not feeling it, failed with 315# which is than my 1RM.

Press Cluster 115# for all.
KBS 1.5pood unbroken

dontpanic356 said...

A. 385x3 425x1

B1. 135, 155, 165, 170x2, 160
B2. 70 for all, unbroken

C. didnt have anything lighter than 25...felt heavy.

Had outdoor SWAT training today in sub zero weather with a 70lb vest on. Back is cooked and feet are numb.

Ross Blake said...

Triple 140kg felt really good
Singles 150-155- 160f pr is 160. This felt pretty good also. Surprised I didn't getbthe 160 tho.

Press cluster; 50kg-52.5-52.5-52.5-52.5
KBS; 24kg-24kg- 30-30-30 all unbroken

db ext rot; 9kgx7-9kgx7-9kgx6

Geoff Aucoin said...

*At the hall, again*

A. 325x3, 355x1; FACK!

B1. 125,130,131,132x4,132x5
B2. 70,72.5,72.5,75,75 (used dumbells)

C. 27.5, 30x4, 30x4

I wanted to do this WOD 2 days ago at OPT but wasn't feeling it. Workout better this time because I didn't mess up in weight selection but deadlifts at the hall in the morning just feel awful.

Sweeney said...

Two days behind the program.

A. 320x3; 385x1 (felt easy - goal of 400 is in my sights)

B1. worked up to 135
B2. 2 POOD x 20 reps

C. 10/15/18