thurs, jan 21, 2010

If you're not making much progress, it's time to give yourself a boost.
Remind yourself why. Remind yourself why you chose the path you are on.
Remind yourself why you selected the priorities that you now follow. Perhaps it is time to focus on a new destination. Or perhaps you could simply use a good, clear reminder of what's truly important to you. Ultimately, it’s the same thing. It can be all too easy to get caught up and dragged down by the day-to-day business of life.
Take time to regularly give yourself the benefit of the big picture.


A. Dead Lift - 50% 1RM; 6 sets of 3; rest 30 sec
B. 20"/14" box jumps - 20 straight; 30 sec rest x 3
C. HSPU - 5 perfect reps; rest 30 sec x 3
D. Muscle Ups - 3 unbroken; 30 sec rest x 5

post loads and notes to comments
work on speed of movements with perfect execution and confidence

Weekend competition workouts to be released on late Friday for Saturday/Sunday.
There will be 3 workouts on Saturday that have to be completed with time constraints.
There will be points awarded for each workout based on placing, extra points will be given if the athlete is able to complete them under certain conditions (i.e. finish in a certain time, lift a certain load, etc...).
These points will also go towards the overall standings and point scoring
These athletes that get an extra point for all three workouts will qualify to compete head to head virtually on Sunday
Prizes go to top male and female winners; good luck to everyone


Geoff Aucoin said...

Compete on Sunday? Dang, what if you have a pint of coconut ice cream in the freezer with 'Eat me on Saturday' written on it?

deejay said...

change it to "eat me on Sunday"

Katrina Burton said...
This comment has been removed by the author.
Katrina Burton said...

So the winner(s) are chosen from those that earned the extra points and move on to Sunday's WODs?
Is the winner announced after the Saturday results or Sunday is taken into account as well?

Heavy Evy said...

Whoo Hoo! I've never tried Muscle ups yet, might have to bring the video camera out for this one!

I saw last compition, that out of towners posted there workouts online, is that what we are supposed to do?
Or do you have to register or something like that? And I assume it is to late to register to come to Okotoks this weekend?

If there is anybody from Edmonton, that wants to do the wod's this weekend with me send me an email.

PTS said...

Heavy. Yes the out of towners posted links to their workouts. You don't have to register just post your results and a link to your videos.

Quick question.
What are the time constraints going to be for Saturday? I have a 9-5 all day event and was planning on doing the WODS at 5am, 7am, and 6pm or something similar to that. Just wondering if it will fit in.

My word was heman. He-Man.

Colin Jenkins said...

I couldn't be more excited. Good luck to everyone!

Martin Altemark said...

Looking forward to this third one! Will be humbled once more, but will do my absolute best while amazed of all the fantastic efforts!

Would love an as early post of workouts as possible because I will have to try to fit this in a busy schedule (as usual), and time zone doesn't favor us from the old world.

LuLu said...

As rx'd muscle ups are locked out at the bottom while hanging? Hands are turned out in a false grip?

Dave X said...

A: 185 #
B. UNbroken x3
C. Unbroken x3
D. 15 singles

I'm looking forward to this weekend! I gotta make up some points in the standings.

LuLu said...

A. 130#
B. Unbroken
C. Unbroken
D. 2 sets unbroken :) 9 singles

Notes:I am soooo happy that I finally did them in a row, woooohoooo.Full extension at bottom of each single. Full extension at bottom of first one in unbroken sets but next two arms were bent at bottom of muscle up.
HAVE FUN!!!!!!!!!!!!!!!!!!!

Covino24 said...

A) 200#
B) Unbroken
C) Unbroken perfect ROM
D) 6 Singles!! PB by 5 reps

First time getting multiple muscle ups!! I had 2 in a row.. I felt like I could have had 15 but i missed so many times and ended running out of time..
Still pretty stoked that I have some Muscle Ups!

Katrina Burton said...

A. Deadlifts at 116#
B. Unbroken on 20" box
C. Unbroken, strict
D. Unbroken, strict

Feeling good! Good luck everyone this weekend. Give it your all!

Simpson said...

A. 205ibs
B. Unbroken
C. Hit my head during the split jerk yesterday so head touching the ground was actually hurting. Had to break last 2 sets.
D. First three sets unbroken but were not full extension on the way down. Last 2 sets were full extension but in singles .

Gord said...

A. 190#
B. 20" box -unbroken
C. HSPU -unbroken
D. MU unbroken x3 (2,1) (2,1)

Linker said...

A. 235lbs - Felt good

B. All unbroken - Felt great, good bounce.

C. All unbroken - Never really struggled, but my traps got sore from it.

D. All unbroken, but not locked out at the bottom and with some huge kips.

dmarsh said...

A. 242x6x3
D. UB - Full extension at bottom. Rds 1-3 strict, 4-5 minimal kip.

Slater Coe said...

A. 225
B. w/ 20lb vest, unbroken
C. 10lb plate + abmat = 5, abmat = 5, 10lbplate + abmat = 4
D. f3, UB, f3, f3, f2

Lisa M said...

Nice Job LuLu you are amazing i am still working on getting my first damn muscle up!! I don't think you have anything to worry about for making it to regionals!! And Kat you are going to have to give me some lessons!!!

Good luck everyone this weekend it sounds like it is going to be a fun one. Looking forward to seeing some faces out in okotoks

Lisa M said...

Oh yeah,

OPT is there going to be a schedule at Natural High or is it like the last two comps where we just show up and work it in??

Chris Dunkin said...

A. 250
B. Straight thru
C. 5/5/2,1,1,1
D. 3 sets unbroken (thought it was three total; would have had to break round 4)

Evan Johnston said...

Good luck to everyone competing this weekend. Can't wait to get back...cast comes off the hand Feb 2nd followed by rehab and I'm just itching to get back to these WOD's.

Kyle F said...

A: 205
B: As Rx'd
C: As Rx'd
D: forgot my rings :( subbed 5 pullups and 5 dips = 1 muscle up

Laura said...

A.130--slightly higher than 50%, bad adding again
B. 20" box
C.4/1; 3/2 to abmat for last 2/1-neck twinge so shut it down
D. 2x3 in a row, then 2/1--lost grip. First time doing any in a row, usually do all singles

Anonymous said...

A. 185
B. unbroken
C. unbroken
D. unbroken
Everything felt good

Nathan H. said...

I've never done an OPT competition before. Totally looking forward to it!

Good luck to everyone!


PTS said...

a. 225
b. unbroken
c. unbroken
d. 3/3/ singles

Jenny said...

A. 70 kg
B. Unbroken
C. Unbroken
D. Broken and I could only do 9.. :(

Rainer Hartmann said...

A: 205
B: Rx'd, calf felt okay (not 100% though)
C: Unbroken
D: Bar MU's: Unbroken

Anonymous said...

A. 120
B. All unbroken
C. 1.75" target, .75" lower than last time. yay! first 5 were smooth, second round got harder, & third round, i was struggling to get to the target and i fell over at one point.
D. i can't do mu yet, so i did some progressions in my warm-up and in the workout. i also did four attempts and made two catches, but not quite forward enough to follow through. today was the first catch, which means i am improving.

Wes hendricks said...

A. 190
B. 20 x 3 unbroken
C. 5 x 3 unbroken
D. 3 x 5 unbroken

Felt real good today! On another note I have had my OPT get comfortable with uncomfortable T-shirt for about 2 weeks now and have worn it for every WOD and I am yet to wash it. So I am not going to wash it until after hopefully sunday.

LuLu said...

Thanks Lisa,
Have fun this weekend and eeewwww Wes, 2 weeks for real? That must be some sort of record :)

unit said...

snif snif... Wes... I think I can smell u from here 8^J

Mike Molloy said...

A. 205
B. 20 x 3 unbroken
C. 5 x 3 unbroken
D. 3 x 5 unbroken

Did HSPU on 3 inch lifts to increase range of motion.

Brian Maier said...

A: 225
B: unbroken on 24" box
C: broken
D: all 5 rounds unbroken...full extension on top and bottom.

Good luck this weekend everyone....looking forward to seeing ridiculously good scores.

Pols said...

a. 265
b. UB
c. UB
d. Left my rings at work. Subbed with 5x 100m row and UB C2B pullups.

Dave X said...

Wes, are you trying to get comfortable with an uncomfortable odor?

Stephen Flamm said...

A. 205, all fast
B. knee doesn't like to jump right now, so I rowed all-out for 20 calories
C. 5, 5, 4
D. 3, 3, 3, 2, 3

Finished the day with the 1 HSPU and 1 MU that I missed during the WOD.

Martin Altemark said...

Just realized late friday is early morning here. No chance of getting workouts a bit sooner? Then we Euopeans could plan Saturday on friday instead of getting to know the workouts on saturday morning?

BK said...

A. 225
B. 20x3
D.2/1, then broken on rest. Figured dropping too fast and back and worked out a solution stringing doubles together.

Looking forward to having a dig Saturday...

BK said...

and hopefully Sunday!

Emilie P-B said...

B. on a box of 20": unbroken, 10-10, unbroken
C. unbroken, 2-2-1, unbroken changed my hand positionning on the 2nd set, didn't like it and went back on "old" positionning on last set
D. Didn't think I was able to do 2 in a row, so I did 15 muscle-ups, one at the time. Took 2-3 minutes break at the end and tried 2 in a row and I did it!!!! Very happy about it! :-)

Roch said...

B.didn't do it because my calves still hurt from 400m run. I took that time to stretch them well.
C.Unbroken went well.
D.Unbroken went well.

Lisa M said...


I did all 15 but very broken but did them from dead hang can't figure out the kipping thing yet. Thank you James for changing my headspace over the last couple of weeks it has really helped

Also did all my HSPUs to the floor which is also a huge improvement and did the first set unbroken

Damn i am so excited i was jumping up and down in my garage and high fived my 4 year old!!!

Erik Luber said...

A. 70 kg
B. fast and perfect form
C. 5,5,4/1 (strict)
D. unbroken

Felt great today. Feel ready for the comp on Sat.

Congrats on the first muscle-up Lisa! That first one is always an awesome feeling.

Corbin said...

A. 210#
B. unbroken
C. 5/5/3+1+1
D. Had to sub CTB pull ups and bar dips

dan said...

A 165
B unbroken
C unbroken
D unbroken

Good luck this wkend boys!

Garage Crossfitter said...



195 fast easy
unbroken for everything else
felt real good

Brent Maier said...

Congrats Lisa on your first MU! Wes, you are an honest man... Perhaps too honest, I can smell you from over here!

Let's tear it up this weekend dawgs!

Steve Howell said...


B:All 3 sets Unbroken
C:All 3 sets Unbroken
D: First 3 sets and unbroken, 2+1 for both 4 & 5

joey warren said...


B. Focused on full hip ext & quickness/rythym
C. unb on plates
D. unb strict

Feeling mentally and physically prepared for a good weekend!

Chris Fodera said...


A. 250
B. Unbroken
C. Unbroken
D. Unbroken*

PWO: 32gP (MRM shake), 1 scoop Refuel
60 min later: steak, peach, mac nuts

A. Felt really fast and smooth
B. Was moving pretty quick...traps felt a tiny but tight, but I was using my arms a lot on the jump up.
C. Perfect form...lost my balance on the 5th rep of set 3 in the bottom, so I just kicked back up and did it. Was starting to get a little challenging at that point though.
D. Bottleneck on the rings today at the gym (we only have 1 set). I probably had about 60-75 seconds between each set. Did all 5 sets unbroken though and felt good. Had/have more in me. This is my first time stringing multiple MUs together. Dropping the false grip and kipping was a must.

Off to physical therapy for the knee...

Lisa M said...

Thanks everyone - i am super siked for this weekend. OOOOUUUUUUU! good luck everybody

Ali Loach said...

Nice Work Lisa!!!!
I'm heading over to my bro's after work to do the WOD and to work on getting my first MU. You've definitely pumped me up.

bmizzlle said...

A. 195
fast easy awesome
B. 20x3 Unbroken
fast easy awesome
C. 5x3 Unbroken
getting better at these. thank god!
D. 3x5 Unbroken
I love these tough but fun

overall great day today!!! Can't wait for friday night!!!

Good Luck DAWGS!!!

exp. said...

a.215 x 3
felt strong and smooth
b.unbroken x 3
c.unbroken x 3
d.unbroken x 5 (1st set strict)

lookin forward to saturday...good luck everyone

weezie said...

A- 225
B - Unbroken (24" box)
C - Unbroken
D - MU practice

andrew romeo said...

A: 210
B: Unbroken
C: Broken but getting better
D: Unbroken

David said...

A. 220
B. Unbroken
C. Unbroken
D. Unbroken

Everything felt good, even the box jumps.

Clemson Rob said...

A: 195#
B: pseudo-unbroken
C: all unbroken
D: all unbroken

Lauren said...

Lisa - congrats on the MU!!!

A - 175
B - Unbroken
C - couldn't finish because I (what felt like) pinched a nerve in my neck!!!
went to the chiro this aft- hopefully better by the weekend.

Lindsey said...

A. 95# felt really easy
B. Unbroken
C. Assisted unbroken
D. Subbed pullups, dips, and transition work

rackempackem said...

A. 85kg. Felt good. Worked on posture and attack.
B. Unbroken x 3. Funny, did more or less the same thing yesterday as a sub for rowing. Felt way better today.
C. Done with 9cm of increased ROM, hands on top of bumper plates. Just about made the last rep of the last set. 
D. Felt better and better every set.

First set after the 30 sec trasnsition most difficult in every exercise. Good to think about. 

I was struck with a sudden blow of anxiety after the WOD today when I had the thought that this programing would disapear some day. I am realizing over and over again just how extremely brilliant it is! Thanks again Mr Fitzgerald!


Michael McCabe said...

A. 215
B. unbroken
C. unbroken (good progress for me on these
D. 2 sets unbroken, had to break the rest, tried to lower slowly

Jacques A said...

A.225 fast
B.skipped. taking it easy on achilles tendon
C. unbroken
D. unbroken

Several of my members from Crossfit Montreal and CrossFit Laval(some post here) will be doing the Big Dawg Competition on Saturday and they are all pretty excited about it.
We start at 9am Est. time so 5am for lots of you guys and we plan on having a blast.
Good luck everyone and can't wait to see the results of some of the beasts here !
Thanks OPT!

Brent Maier said...


A DL: 226#
B BJ: Unb
D MU: Broken - First 3 sets unbroken

Tyler Smith said...

A. 230
B. unbroken
C. unbroken
D. unbroken

Really ready for Saturday...

unit said...

A- 250 (felt quick)
B- unbroke (:22sec each)
C- unbroke (11cm)
D- unbroke (strict)

total WOD time 16:30... 2min rest bw each part...


will said...

very broken. this was the first time i have had access to rings high enough to do mus in a while.

Stefani said...

A. 110# felt really good
B. Unbroken
C. Band assist but unbroken
D. Subbed ring dips & pull ups for muscle ups and worked on MU progressions.

Congrats to all the ladies awesome work, you girls rock!

Katie said...

A. 105#
B. sets 1 and 3 unbroken; set 2 tripped on jump #2 - rest unbroken
C. all unbroken
D. asst muscle-ups
Got my first muscle-up tonight!!!!

Marie Rochat said...

A. 175 - felt awesome. I am chommping for some heavy deadlifts.
B. unbroken, except for the one I tripped on in 2nd round.
C. Unbroken, felt good.
D. Couldn't get these unbroken today. The first 3 sets were 2 unbroken and then a single. The last 2 sets were all singles.

I am stoked for Saturday. Good luck everyone!

Marie Rochat said...

Coach OPT.

Saturday I have to work from 8am - 4pm. Not at all ideal I know, but it is unavodable this week. I stil really want to partake in the competition on Saturday if possible. I am not sure what the time constarints will be, but, could I take less time between WODs if I want? Then I could do them all after work. My other option would be to do one before work and the rest after, but I would feel bad having extra time before WOD's depending on how it ends up being rx'd. (I have no lunch break becasue I work direct care with troubled adolecents and have to have to take my lunch with them, so no lunch break WODs for me). Thanks for all your coaching.

Dan said...

A. 210
B. Unbroken
C. Unbroken
D. Unbroken

Sam said...

A. 125# all unbroken
B. 14" unbroken
Would've used 20" but I thought I was supposed to use 14".
C. unbroken
D. I just recently got my kipping mu, had a strict one for quite sometime, never consecutive though.
Did 4sets of 1 and failed on 5th.

Good luck everyone for the competition =) I'm really excited!!!

Brandon said...

A. 275 - easy
B. unbroken - slow, but done
C. broken - first full ROM HSPU since shoulder injury last year. Felt really good, but had no stamina. All doubles and singles and scaled the last set to keep the pace and intensity up.
D. broken badly


Craig said...

A. 185, light and fast
B. 20" unbroken
C. forehead to deck, full lock out.
D. unbroken with kip.

Adam Rogers said...

A: 225
B: Unbroken
C: Unbroken, strict, getting used to not kipping for these
D: 3,3,2/1,2/1,3

Been awhile since I've done muscle ups, little rusty there.

Chad Hall said...

A: 245 rx'd ... slowed a little bit on set 6 but solid throughout

B: 21" Rx'd no problems, reached full extension when landed on top of box, no pause or double bounce on bottom

C: First 2 sets thumbs under shoulders, 3rd set moved them out a bit

D: First 3 sets were all strict, 4th set was 2 strict 1 kip, then 1 strict and 2 kip

Really happy with the muscle ups as I haven't really done a lot lately, I think all the C2B has been helping. Box jumps felt easy. HSPU felt great in warm up but didn't warm up thumbs under shoulders. Deadlift was fine, but felt a small tweak in my right upper origin of my glute max in the 5th set. It already feels better so hopefully it's nothing.

Lisa M said...

Nice work Katie - feels awesome doesn't it!!!

rwcorson said...

Timely words James.
I'm bowing out for the weekend. I'll be back & ready for the sectional in Edmonton.
Good luck to everyone.

rwcorson said...

I was wondering what that feedlot/stockyard smell was lingering over Calgary for the past few's Wes' Big Dawg shirt stink blowing up from down south!!!

John T. said...

A. 175#
B. quick and unbroken
C. lost balance on first set after three, the other 2 sets were unbroken
D. all unbroken with alotted rest

NorCal Chris said...

A: 185#
B: 24" box broken briefly to cycle in 3s - 5s
C: 5 x 45# plate w/ kip; 5 x 35# plate no kip; 5 x 25# plate kip
D: my shoulder did not want to play. Seeing Dr tomorrow.

April said...

Lisa M and Katie,

Nice job! Lisa, I remember when you first started following OPT and complained about not be able to do a muscle up while at your old gym. Isn't it awesome that in the short while you've been following OPT you now can do several singles in a row. Awesome!

On a side note, my shoulder has been really bothering and being a pseudo-single parent means that I've been doing the best I can with the work outs. Still improving though!

Pete said...

A. 200# All 6 unbroken. Fast and strong
B. All unbroken. These are improving significantly.
C. All unbroken. Super strict and elevated on 4 inch steps for extra depth.
D. 3 Muscle-ups x3 All unbroken. All strict. Had no chalk so my hands were getting sweaty. I was losing my reverse grip on the third reps.

Took advantage of the several 30 secs breaks to work on staying focused between sets and not letting the mind wander.

Good luck to everyone on Saturday. Have fun!


Ali Loach said...

A. 175#
B. First set broken....did it in my bro's garage and was having issues jumping up hill. Last two sets switched so I was jumping down hill and they were, slightly, less spastic. SLIGHTLY!
C. 4/2/2 *need to work on heeding Brett's advice to let myself drop rather than "look for the bottom" as it's much easier to pop out of the bottom when I drop.
D. 0...0...0...0...0 FRIG! :(
Tonight was the first time I've ever tried to do MUs and I was
I will keep trying - gotta remember to "smash my head through" :o)

Nathan H. said...

easy snatch work: 185 for 5 singles. each single on the minute for 5 minutes

A: 242 easy and fast
B: on plates, quick and unbroken
C: unbroken nose to ground
D: unbroken

Chris Dunkin said...

For the record, and so we're all on the same page, RX'd would mean :30 between A,B,C, and D.

Aaron said...

A. 185#
B. Unbroken
C. Unbroken
D. 4th/5th set unbroken

This was the first time I have put multiple Muscle-ups together. It took me a few sets to get that third rep. Great fast workout!

aimee said...

James! I love this statement. I stole it and added it to my blog. The first post I have made since November! HA! It was worthy enough for me to talk about. I loved it.

Megs said...

First time posting and doing an official wod off the site. Been reading the posts for about a week and really like the programming.

A. 120
B. unbroken
C. unbroken but to a 3/4 inch target
D. Still can't do muscle ups... but getting closer :)
Instead did 3x5 of jumping muscle ups. I WILL get one!!


Heavy Evy said...

A. Still don't know my 1RM, so used 221# felt easy and quick.
B. Faster each set wish I had a vest, then again my smashed up shin from Sunday's 30"jumps is still a good reminder!
C. UBX3, bit to close to the wall on the second set and had 2 reps teetering on losing my balance.

Was excited to finally try muscle ups as it seems to be a cool benchmark, and I've watched all the instructional vids on it since I started following Crossfit a few months ago. So I knocked off a few in warm up, and was pretty happy!
D. 2.5UB, then 14reps of 1.5's, tryed some chaulk at the end and that stuff works. Just have to work on my false grip on my tranfer down and I think I'll be able to do multiples better.

Looking forward to this weekends workouts!

Justin Flynn said...

I have been doing all the wods this week but have been bad about posting as they have all been late at night. Box is very busy since New Years and Throwdown sparked alot of interest. Look forward to #3 this weekend.
A. 255#
B. unbroken bit of the shin splints today not sure why.
C. 5/5/3/2
D. Unbroken. Thought it was only 3 sets. When i realized it was five i went back and finished the other two sets. About 5 minutes had passed.

Michael said...

A. 200# felt light
B. Unbroken
C. Unbroken on parallete's
D. Unbroken

Feeling fresh

JAM said...

A. 225# as rx'd
B. Unbroken as rx'd
C. Unbroken as rx'd
D. Unbroken as rx'd

30 secs between parts

Grant said...

@ OPT @ 7PM

A. DL 50% 1RM 3x6; used 220#
B. 20" BJ 20 straight Rx'd
C. HSPU 5x3 as Rx'd
D. MUs 3x5 unbroken Rx'd

After Mike got me tuned up on the tempo for the DL I think I achieved the perfect execution with confidence as Rx'd

Yelvi said...

A. 205
B. Unbroken
C. Unbroken on 25lbs bumper plates for extra depth
D. Unbroken

Kathleen said...

F #130
A. DL 50% 1RM 3x6; used #137.5
B. 14" BJ 20 X 3
C. HSPU used purple bands
D. MUs subbed ring dips and then worked on pull to MU

md said...

3x5 (with an extra set of two d/t failure)

Mie said...

A. 133
B. Unbroken
C. Unbroken
D. Can´t do MU´s - yet...:-)

Mie said...
This comment has been removed by the author.
Jason Buzzard said...

A: 205#
B: broken
C: unbroken
D: broken

Dead lifts were all double overhand to work grip strength.Box jumps are getting better, I think I found my rhythm for doing them unbroken, just need to practice a little. HSPU easy and quick. First time to ever try consecutive muscle ups, managed the first 3 round unbroken, then broke on rep 3 of the 4th and 5th round. Very pleased with today.

Jon M said...

A. 250
B. Unbroken at 24
C. Unbroken under shoulders
D. All solid

Steve G said...



A. 220
B. unbroken
C. unbroken...last set was tough
D. unbroken...last set was tough...I did a MU last week for the first time in over 6 months...this was the first time I have done more than one in a row...always did singles...

Danny B said...

C.unbroken(abmat under head)
D.15 singles 2(f)

imosher said...

A) 95kg
B) unbroken
C) unbroken
D) unbroken

imosher said...

A) 85kg
B) 80kg
C) easy
D felt good