Training:
Febbers:
20 sec max reps, 40 sec rest;
1. Bench Press – 135#/95#
2. Hang Power Clean – 135#/95#
3. Box Jumps – 20”/14”
4. Row Meters
Repeat 5 times for total reps/meters
Marchers:
3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Chin Ups
Burpees
Post loads and notes to comments
Wed double for Febbers, single for Marchers
120 comments:
So here we should rest as long as needed between couplets, correct?
I would say rest 2 mins as rx'd between couplets.
March Training:
1st Couplet:
Thrusters- 30/30/28 Seconds
Row- 516m/518m/519m
*Thrusters felt light and fast.
2nd Couplet:
Front Squats-135# light and fast
High knee skips- 239/212/250
I had some misses on the first two sets that slowed me down a lot.
3rd Couplet:
5:41
Chin-ups unbroken
Burpees unbroken, slow paced
Overall, I was happy with the intensity of all couplets. I stayed true to the rest between sets and couplets. Full ROM on all exercises. I felt good about todays performance.
Are the skips 2 leg bounds or single leg high knees?
I apologize in advance for the dumbarse question,we are having some confusion here at CFP. Are we skipping with a rope in place, skipping forward without a rope or ??? Training in 90 minutes and want to do as RXD.
BK, skipping in place, singles, high knees...alternate legs per rep...
James!
Thanks for the quick response mate and clearing that up!!
Febber:
As Rx´d
1: 26
2: 54
3: 93
4:531
Thank you for yet another great workout
Marcher
Thrusters: all sets unbroken, felt OK
Row: avg 1:45, 1:47, 1:49
FSq: last reps heavy but all unbroken
Run in place with high knees: broken, unbroken, broken. Very hard.
bodyweight fran: 4:46
Did not feel good at all at last metcon. Was weak and broke horribly after first round. Have done this more than a minute faster. Mentally weak and I hate that when I do it. Will redeem myself next time.
139#/25/5'10"
Marcher
Thruster @ 100#: 10, 7/3, 6/4
Row: 528m, 519, 509
+
FS @ 110#: 8/2, 7/3, 6/4
High Knee skips: 100, 100, 114
+
Chin/burpees: 5:55
This kicked my ass. Weights were all really heavy for me. Happy with the thrusters and FS, all the unbroken training has rewired my perceived limits, managed to squeeze out 2-3 more reps after I felt ready to quit. First time doing the high knee skips, I would only get to 30 reps after a minute, then finally find my rhythm and then go unbroken for 70-80 reps. Was in survival mode going in the last couplet, wanted sub 6 and got it, felt pukie but pushed hard.
Marcher
Thrusters @ 120# - UB/7-3/5-3-2
Row 2mins - 520m/510m/502m
+
Front Squats @ 135# - UB/8-2/7-3
HighKneeSkips - UB/one 5 second break for last 2 sets
+
21,15,9 ChinUps/Burpees
Time: 5:35
21 rep round = UB/UB
hit a wall
15 rep round = 8-7/8-7
9 rep round = 5-4/UB
Great program today.. Really pushed my wind in all three workouts. That round of 15 felt like it took forever/and all my energy..i probably broke for 15+ seconds after the round of 21! A little dissapointed by that and not being able to get through those Front squats unbroken..
For The couplets is it 3 rounds straight through with a 2min rest between them or 2min rest between each round of each couplet?
Thanks.
Mike@CFcochrane,
I believe its both. You do the thrusters then rowing, then rest two minutes before repeating two more times. Then after your last round of thrusters rowing you rest two minutes then go into the front cleans and high knees. Repeat the same process resting two minutes then after your last round of front squats high knees you rest two minutes and do the chin ups burpees for time.
If the couplets were three rounds straight through it would say for time, like the pull-up burpee WOD says.
Thats at least how I interpret it.
Thrusters - Unbrkn x 3
Row - 538m/519m/503m
+
FRSQ - Unbrkn x 3
Skips - 6 Brks/7 Brks/4 Brks
+
Chins/Burpees - 4:49
Chins - Unbrkn
Burpees - Tore me up and were sloooooow!
I hope I did this right...I took a 2 min rest after each set and in between couplets..
Thruster @120#: 8/2, 5/3/2, 5/3/2 Row 2 min: 507, 497, 487 meters
Front Squats 135#: 10/10/10
High Knee Skips: 84/84/87 (all with breaks)
C) 6:40
First time for high knee skips, hip flexors got really tight there.
23/m/145
Marcher:
Thrusters: all unbroken
Rowing: 560-556-525(tried to maintain a 1:45 pace)
F/s: unbroken
High knees w/ jump rope: 80/102/105(rope broke first round, luckily I had a back up ready)
CTB chin-ups
Burpees
Time - 4:40 (the only pull-ups that were broken were set of 15, 7/8)
I crashed a little on the last round of rowing. And on the burpees I was moving painfully slow. With regards to the barbell movements I was happy I kept them unbroken, felt strong
@ OPT @ 7AM
BW173#
10thrstrs(120#)&row2min@90%
Rx'd but only did row just under 2 min pace
10FS(135# unbroken)&90sec high knees skipping (all 3 broken). First one was more of heels to ass.Corrected next 2 (thanks coach). Crazy hard. Hope to see it again.
21,15,9CUs&Burps. Unbroken @ 4:28
San Diego tomorrow for 6 days. XFitInvictus
Mike@CFCochrane; 1st part of couplet, 2nd part of couplet, rest 2 min. Repeat 2 more times. Unspecified rest before next couplet.
Trusters- unbroken x3
Row- maintained a pace of 1:59/500 for all 3
Front squats- unbroken x3
skipping -was harder than expected
metcon- 3:12
I did the first part with weight rx'd. I had to skip part two due to time. Did part three 8:48.
Feb
1. 52 reps 120m
2. 53, 115
3. 50, 110
4. 55, 115
5. 57, 120
For some reason I thought that running "linda" on my day off yesterday was a good idea. Whoops.
Marcher
1.) thrusters with 85# unbroken, rows were 462m 455m and 442m
2.) front squats with 95# unbroken, skips were 235, 226, 236
3.) 3:37
Laid on the floor for a solid 5min after that one!!
Thrusters @ 70 - first set unbroken, second and third horribly broken
Actually got to row today. Realize I've been missing out on a lot!
FS @ 85 - 5/5,5/5,5/5 felt heavy
Skips got tough on third round. Should have kept a more precise count, ~130 skips ea round
~6:30 - some guy started asking a bunch of questions about what I was doing bc it looked hard. I told him I was on a timer but that didn't slow the questions, just my time... :(
I'm going to be taking a look at my diet. The last couple WODs I have felt sluggish going in and quickly declined from there. Weights have all felt heavier than they should and no endurance. Needs to be corrected.
A 1:58avg/500m, 2:03avg, 2:03
B unbroken, broken once (first 2 rotations), broken once (last 10sec)
C 3:22
Notes:Thrusters felt good, Front Squat could have been heavier. Chest was on fire after the wod. Row time pretty slow but Im feeling more confident "erging"
Comments: high knees are a great sub and transfer exercise for Pose running. With the combination of B & C I wonder which was hard. Today workout of Fran itself. I felt just as horrible at the end of 21-15-9 as I did doing Fran a couple weeks back at 2:43mins.
Why "ATP nickname? B/C IM AN ENDLESS SUPPLY OF ENERGY THAT NEVER SEAMS TO SLOW DOWN!
Couplet1: Thrusters unbroken as Rx'd
Rower taken had to sub 45# SDHP for 2 min
Rest 2 min
Couplet2: Front Squat unbroken as Rx'd
High knee skip in place - harder than it
sounded
Rest 3 min to set up chin up/burpee couplet:
8:34-kept the clock running during a necessary bathroom break in the middle of the workout
Hamstrings/lower back still a little stiff from DL last week, hopefully this loosened it up
Hard to tell based on OPT's response to BK above and everyone's responses...
Are the high knee skips with a jump rope doing single unders between skips?
Marcher
Thrusters: UBx3 @ 120#
Row: 593m/567m/536m
FS: UBx3 @ 135#
HKS: 130/129/140
CU/Burpee: 6:18
I was really happy with how I performed today. This was a real gasser and I always have a hard time maintaining focus and intensity on body weight activities when I'm toasted. I know my time was not good on the last one but I feel like I broke through some barriers there.
Awesome WOD...thanks coach!
day 2 on OPT blog
marcher:
thrusters (135lbs)
19s,20s,19s
2min row
524,510,502
front squats
Unbroken sets
178,174,178
Met con
pullups (C2B)
burpees
21-15-9
7:37
Dang I sucked haha. 34yo, 6'1, 235lbs if that gets me a pass:)
Grant, what kind of corrections did you make today? Tightening up your range of motion to speed up the movement by not dropping so low or correcting your ass to grass movement which sounds like maybe you were not putting enough faith in your hammies?
Great job Gord!
A: Thrusters: unbroken
Row: 596, 456, 440
Really thought I was going to yuke, took like 5 min
B: Front Squats: Unbroken
High Knee Skipping: unbroken, did power skips in place...brutal
C: 4:27- pullups unbroken and felt fast, burpees were slow and horrible
Couplet 1
UB/56;UB/45;UB/45
Didn't have rower so did SDHP for 2 min. Thrusters felt good, however I need to work on exploding through my hips more.
Couplet 2
UB/120;UB/110;UB/111
Ripped my shorts on second set of front squats, after that getting deep was easier.
Couplet 3
Ran out of time only got through 21,21 and 15 pull ups then had to go to cafeteria duty. 3:26 However this wod was terrible at the end.
m/47/160lbs- Marcher
New to the OPT training and blogging - so bear with me. On East Coast so some inerpretations of the meaning of the WOD -may need to fall back a day to get the benefit of the comment stream.
First Couplet (Rested 2 min after the fist time through the thruster/row pair - then decided that wasn't the intent and did all the rest of this couplet and the others without the 2 minutes between the pairs - just took 2 minutes at the end - bear of a workout that way.
First Couplet:
Rd 1: THR Rx'd UB at 24 sec/ Row 550 (rest 2 min)
Rd 2: THR Rx'd UB at 25 sec/ Row 551 ("no" rest but took 10 sec to catch breath)
Rd 3: THR Rx'd UB at 27 sec /row 545
Rested 2 min and changed weight on bar
Second Couplet
Rd 1: FS Rx'd UB at ~30 sec/ 130reps
Rd 2: same
Rd 3: same
No rest beween rounds. Uncertain on form for "high knee skipping" - ended up looking like a high knee "running man"
Major problems with timing on this one as FS kept messing with my watch on my wrist. What do people use to take times/splits in the middle of these workouts? - hard to do that and breathe.
Rested 2 minutes then did the third couplet
Third Couplet: 3:59 all rounds unbroken
Pullups were a rest! - lost butterfly kip briefly at 10 on 15 round, got it back on the 9's
burpees were tough - very nauseous on the 15 round of burpees
Had to catch breath for ~10 sec after burpees 21 and 15 so time way slower than Fran.
Still avoiding deep knee flexion, so made a few subs:
Push press, 10 @ 135; all unbroken and fast
2:00 row, holding 1:45 pace; 578, 576, 571m
+
Sled drag, 100' @ 100 lbs.
Alt. single foot skipping, no high knees; 125-150 per round
+
5:32
Felt like throwing up from the second row on. PU//burpee was only :38 faster than the 50/50 from last weekend, without CTB. Another humbling day.
thrusters 10,10,6/4
rows 605/560/540m
rest 5 mins
front squat 10,6/4,6/4
skipping - difficult
rest 11 mins
chin ups/burpees 4:39
I don't have any stamina yet. I was totally gassed after each couplet, so I increased the rest.
thrusters - 125lb unbroken
2 min row- 611m, 584m, 574m- came out too fast, gassed for remainder of workout- TOUGH!
2 min rest
fr sq 135lb- unbroken
high knees felt good, legs felt heavy though
2 min rest
4:04- this felt harder than 50 CTB PUs + 50 burpees and took me longer- I was gassed I think still from the first round of row; my legs never came back
one of the tougher workouts Ive experience recently- LOVED IT!!!!!!
Hey guys figured I should give the Big Dawgs WOD a go. I've been watching for quite a while now and trying to take notes but figured the best way to understand it is to get some "time under the bar" before the CCP this year.
A. Thrusters UB x 3; 534, 536, 535
B. FS UB x 3; 232, 224, ...120-200 lost focus... I don't think I would call them "high knees" though.
C.7:46
m/19/180#/73"
Thrusters: all Unbroken
Rowing: 618m/582m/590m
+ 2 min rest
Front Squats: all unbroken
High Knee Skips: 127/120/130
+ 2 min rest
4:36(pullups unbroken,burpees sucked and too slow)
feel like I have another gear on burpees but hard to get there, need competition!!! I wish I had a training partner. Glad to keep barbell movements Unbroken, was a small struggle.
AMAZING time Gord nice job!!
thrusters unbroken
rows average 1:55min/500m all rounds
front squat unbroken
high knee skipping - tough
PU/Burpees 3:19min
Marcher
m/31/69.5"/175#
First Couplet
Thrusters: 120# x 10 x 3 Unbroken
Row: 568m, 573m, 567m
Rest: 2 min b/t rounds
Second Couplet
FS: 135# x 10 x 3 Unbroken
High Knee Skipping: 130 reps, 141 reps, 140 reps
Rest: 2 min b/t rounds
Third Couplet
5:20
Rest 2 min b/t each couplet
Nutrition/Supplementation
- PreWO: 16g BCAA-G, 5g Creatine
- PWO: Shake (24gP: MRM Metabolic Whey, 2 Scoops Refuel), 8g BCAA-G, 5g Creatine
- 60 min later: Turkey, apple, almond butter
Notes
- First Couplet: Felt really good although my arms were a little fatigued toward the end of round three on the Thrusters. Manageable weight/reps here and could have gone a little heavier for slightly more reps, but this was a good push for me. Rounds two and three I had to push in order to keep the pace I started with in round 1. I kept the row right at about 1:45/500m pace. This was easily doable in rounds 1 and 2, but a little more difficult to maintain in round 3. Came off the rower a little gassed.
- Second Couplet: FS felt really good (fast and smooth). Found the bar coming up off my shoulders almost to my chin in the entire first round and a couple reps of round 2. Had to get out of the thruster mindset and go a little more deliberate on my movement. High knee skipping was a little rough on the quads after the FS and caused me to be fairly winded at the end of each round.
- Third Couplet: PullUps were awesome. Didn't take much time at all between the burpees and PullUps. All PullUps were unbroken. Burpees kicked me in the jewels with a lead boot. The last 10 of round 1 were killer. The round of 15 burpees was pure pain. I managed to gut through the 3rd round Unbroken, but they were SLOW! I really need to be able to push through these in instances like this if I want my times to be where I want them to be.
OPT,
Today's WOD was AWESOME! I don't say it enough, so here goes: Thanks for the amazing programming and commitment! All you do is sincerely appreciated, Coach.
thrusters unbroken
rows 540,542,542
rest 2
Front squats unbroken
high knees 105, 140,143
rest 2
metcon 3:49, burpees very slow, i had nothing left to give at the end of that one. chins unbroken
I definatley had more left in the tank at the end of each row. It was weird, my abs and hip flexors got real tight doing those high knee skips.
Grant,
If you plan to make it a little further North into the Camp Pendleton Area while in SoCal, please let me know. There are a couple of us that follow this programming and would love to have you join us.
-Chris
OPT - my knee is REALLY bothering me and i need it to get better asap do you know someone in town that you could recommend that i go see for assessment/treatment. Thanks
Part 1 thrusters did 85# just easier with plates unbroken kept weight way back on heels and hips to avoid knee stress
Row 517/501/482 totally gassed on these :(
FS UB
did one legged 22" box jumps instead of skipping because hurts knee too much did 37/33/34 because had to step down couldn't jump down
4:48 for CU/Burpees why these didn't hurt my knee i have no idea.
Seems any impact where knee is in extension feels like someone is stabbing a knife into my medial meniscus but flexion impact and even squatting is ok as long as there is no medial pressure. Think my meniscus is poooooched!!crap.
Thrusters: u-u-b
Row: 543-532-514
FS: b-u-u
HKS: 150-210-190
Chin-up & Burpees
4:15
m/25/196/6'3"
1st Couplet: Thrusters@125#: Unbroken, 3/3/2/2, 4/3/3
Row: 584, 544, 553
2nd Couplet: FS all unbroken
Skips: 95, 110, 111
Pullup/Burpees: 5:19
Pullups: 21 UB, 10/5, 9UB
Burpees slow/brutal
This workout overall was amazing. Totally smoked me. 2mins between all rounds/couplets
Thruster - unbroken
Row (avg) - 1:47.7/1:49/1:49.9
+
FSquat - unbroken
Skipping - that sucked
+
Only round 21 of chin/burpee - 1:25
Was not feeling great after that so shut it down.
Note - rest was 2 min between sets, and 2 min rest between couplets.
Lisa, go to tower physio and see Ian or Geoff
As rxd:
1: 16 sec/ 601m
17s/ 570
20s/ 524
2min rest
2: 15sec/118 (thought there was a rest after the fs, rested 45 seconds and then realized lol.
17s/210 unbroken
20s/165, 3 breaks
2min rest
3: 4:44
That wod was one of the hardest things I've done for awhile. Absolutely brutal. The timed rest made it so much harder and I got weird whole-body fatigue that crushed me, I rarely feel like that. Like joey said, it was harder than the ctb/burpee wod. Freakin awesome!
Great training, thanks opt! And great work everyone!
N
Thrusters @ 120#-Unbroken
Row(meters)-555/548/533
+
FSquat @ 13-Unbroken
Skipping-110/110/110(This hurtbad)
+
21-15-9 Chins and Burpees
3:55
47/184
Feb:
1. 43, 122m
2. 39, 107m
3. 40, 105m
4. 34, 104m
5. 31, 107m
Couplet 1:
Unbroken Thrusters
550 525 540 meters
rest 2 min
Couplet 2:
Unbroken Front Squat
Didn't Count skips
rest 2 min
Couplet 3:
5:00 on the dot.
Notes: Thrusters are a goat of mine, so I was pumped to get them straight through. Today was brutally hard overall and part 3 sucked way worse than the recent 50/50 wod.
Thruster- Unbroken
Row -572,565,554 meters
FS -Unbroken
Skip 168, 208,205 individual skips , 3 breaks and fast-killer hip flexor.
4.37 unbroken butterfly
burpees slow and deathly.
Felt very faint immediately after workout had to hold myself up, then walked outside into freezing Northeast for relief.
Best workout in memory.Actually very first workout doing Big Dawgs was similar sdhp-row, thruster-DU, PU-BJ a few months back.
Solid!
thurster - unbroken
row - average around 1:55
FS- Unbroken
Skip - um, extremely hard and broken
Burpee/PU - 6:17
gotta love those burpee pull-up combos.... :)
Marcher
m/27/5'11/252lbs
As RX'd
1: Unbroken / 580m
2: Unbroken / 568m
3: 7,3 / 545
2:10 rest.
(As I brought my head up I realized I had 30 seconds left to change my weight on the bar and start. Missed my start for the 2nd couplet by 10 seconds)
* I did high knee skips while jumping rope.
1: Unbroken / 90
2: Unbroken / 142
3: Unbroken / 234
rest 2 Min
Chin up break downs were like this:
11/6/4
8/5/2
6/2/1
-I felt like my shoulders wanted to throw up. Pure body pain through the last bit of the bit.
Time: 10:05
Total Time for today 37:17
Amazing workout. A great test of how comfortable I am at being uncomfortable. Still much more I dig in for.
Lisa,
DJ comments are bang on.
Marcher:
Pt 1 - thrusters all unbroken, distance not noted because it wasn't asked for. Turns out I left my brain at home and did 115 for the 1st 2 sets until DJ pointed it out and I fixed my boo boo. Oops.
Pt 2 - FS all unbroken, skipping reps not noted because they weren't asked for but it was horrible with multiple stops.
Pt 3 - 6:14 with CTB pull-ups. Because I knew I didn't have much to go on today for toughness and work capacity I CHOSE to use CTB because they need the work. Do I recommend other people doing that? No, I reccomend people think for themselves and get what they need from these workouts because they are TRAINING workouts, not rocket science.
Anyways, turns out the burpees were the rough part today but I'm just glad I FINISHED THE WORKOUT.
Rest between couplets is as needed, that's the way it's been for as long as I've known. Obviously I didn't take 30 minutes off between but 2 minutes between is way too short, almost too short to even set up for the next couplet. Kudos to anyone doing it that way, but you guys are gonna be smoked tomorrow.
Lisa, go to Tower Physio.
Thrusters - unbroken
rows - 568m(1:45.6), 566m(1:46.0), 543(1:50.4)
+
front squats - unbroken
high knee skipping - 104, 135, 122
+
pullup/burpee - 6:49
rested 2:00 in between couples. I wrote down my meters and reps and burpee/pullup time because I want to piss Geoff off!
March:
1-used 77#--1st 2 sets slow but unbroken last set 8/2; rowing was ridiculously hard. I went way too hard on 1st row, then next 2 were barely moving! Got an immediate stomach ache--probably ate too close to workoput. Took a lot of rest( 10 minutes) before section 2--I wasn't sure if I was going to be able to finish!
2- 95# unbroken, skipping not too bad. Could start #3 after about 3minutes.
3- 4:42, disappointed I had to break the chins once per round AND take rest.
Marcher
Part 1:
Thr: UB
Row: 561,542,538
Part 2:
FS: UB
Rope: Lost count,198,194
Part 3:
4:50
2 min breaks b/w rounds.
Hadn't really digested breakfast and was fighting pukie bad from midway through the first round of burpees. Really limited how hard I could push. Would like another crack at that one as I'm confident I can go sub 4. Lame!
A.
1. ub - 561m
2. ub - 556m
3. ub - 544m
B.
1. ub - 176
2. ub - 124 (wtf?)
3. ub - 168
C. 4:03 (C2B)
* rested exactly 3 minutes b/w A and B... then about 5 minutes b/w B and C... The thought of C was looming over me the entire workout so I believe I slacked a bit on the row and high knees... Really lost focus during C and missed a significant C2B reps on the middle set of 15...
Thrusters-95,100,100. First set UB, 2nd 7/3 3rd 8/3.
Row-518,516,516.
Front squats-UB,7/3,8/2.
Skips-1st knees started to drop after 40 sec. 2nd knees droped a little after 30 sec. 3rd knees started to drop after 30 sec. Trying to keep a high knee was very taxing.
Chin-ups,Burpees-4:12.
Thrusters - unbroken, felt heavy
row, 577, 577, 552 (fell off seat, should have been 570)
+
fs - unbroken.
Skip thingy - pretty sure I did this ALL wrong. 97, 109, 120
+
4:06
Geoff,
Smoked tomorrow...I am smoked today! That 2 minutes between the 2nd and 3rd couplet felt like 30 seconds.
BRENT, the corrections were on the alternating high knee skipping. The first round was more like "alternating leg heel to ass". OPT changed that pretty quick. Rounds 2&3 were "alternating leg skipping with high knees" but no whree near unbroken. Front squats I follwed Corson's thinking; use WODs to go extra deep to know the feeling for when you really need it.
CHRIS FODERA
XFit Invictus is closed Sundays so we're (Grant&Kathleen) a WOD looking for a place to happen. E-mail Kathleen@ksdavislaw.ca
Marcher
Thrusters: 3x10 @ 80lbs all unbroken
Row: 460m-440m-439m
Front Squat:3x10 @ 85lbs all unbroken
skips: 250-235-225
21-15-9= 4:21 WOW that was a barfer.
First time we took rest as Rx`d moving from Part A to Part B,(couplet to couplet) it was way harder. Feeling a little better today, energy was low during the day but OK during workout.
1. Ub
Rows 585, 566, 545
2. Ub
skips ub
3. 5:04
2min b/t each
smashed. Too much will, not enough gas
1. UB
rows 579,558,530
2. ub
150 on all 3 sets of skips, maybe was doing this wrong but i never broke and got the knees plenty high
3. 4:57.
nice job to those with the sub 4 part 3.
1. unbroken.
2. unbroken f/s. a couple misses in the skips.
3. unbroken. 3:47.
Felt good today. the row and single skips were taxing. Good wod. Watched the OPT nutrition 101 last night. Great info. Thanks OPT.
Thrusters- UB
Row- 1:45-1:50
+
FS- UB
Skipping- hated this
+
Couplet- 4:21
Notes: Everything actually felt really good, despite my lats being ridiculously sore still.
Marcher bodyweight 160, 5'7
on the first couplet I rowed 550, 532,and 522; The thrusters were slightly challenging.
Felt fine during the second, the front squats were a little challenging
3:13 for the third...but after reading some of the other comments I'm pretty sure I did it wrong, as I rested about 7 minutes in between the first and second couplets, and about 10 in between the second and the third. I thought the two minutes was just inbetween rounds, and we were supposed to just rest as needed in between couplets.
Thrusters: All UnBr But did get slower.
Row: 600m,572m,570m.
+
FS: UnBr Last set had to Pause in Rack Pos. For Rep 4 and 8.
High Skips: Sucked stayed high on the knees though.
+
4:14
Smoothie before = bad idea. Pukie came on directly after the last nine Pull-Ups Puked came back finished. Did not stop the clock. Would of been sub 4 easy.
Thanks deejay i will call them tomorrow.
-Thursters: unbroken
-Rower 1:40 to 1:50
-Front Squat: unbroken
-Skipping : unbroken constant
-Pullups-Burpees: 3:37 (almost puke on that one.. :)
I really liked today's format everybody hit the wall really hard at the gym and a lot when over it!!
First Big Dawg WOD - March Peaker
Thrusters rx'd
510m/5005m/515
13.16
FS Rx'd
10.14
21-15-9 Pullups/Burpees
9.18
Total 34.48
Coming of a bad day of eating, can really feel it.
bp- 24 / 25 / 24 / 22 / 20 ~ 115
hpc - 15 / 16 / 17 / 17 / 17 ~ 82
bj - 19 / 19 / 19 / 19 / 19 ~ 95
row - 122 / 121 / 116 / 123 / 125 ~ 607
round 1 - 58 / 122
round 2 - 60 / 121
round 3 - 60 / 116
round 4 - 58 / 123
round 5 - 56 / 125
total - 292 / 607
~gm2
Adam -
Thrusters - All unbroken @ 120#
Row (meters) - 560/531/529
Front Squats - All unbroken @ 135#
High Knee Skips - 109/130/152
Pullup/burpee - 4:33
Rest 2 min b/t sets and b/t couplets
John -
Thrusters @ 120# - 10,10,5/3/2
Row (meters) - 540,485,456
Front squat @ 135# - 10,5/5,5/5
High Knee Skips - 90/60/60
Pullup/Burpee - 9:29
Rest 2 min b/t sets and b/t couplets
Becky -
Thrusters @ 80# - 10,6/4,6/4
Row (meters) - 480/470/468
Front Squat - Unbroken @ 80#,90#,95#
High Knee skips - 125/152/171
Rest 2 min b/t sets and b/t couplets
DeeJay you can't piss me off today; I'm happy I beat you in the pull-up/burpee WOD!!
marcher
1st couplet:
thusters: unbroken
rows: averages of 1:43 1:47 1:51
2 min. rest
2nd couplet
front squats: unbroken
skips: took quick breaks about every 30 sec to check the clock bc i thought i was almost done.
2 min. rest
3rd couplet: 6:12
pull ups: 21 ub, 6-4-5, 9 ub
burpees: these were absolute shit. if all the squatting and high knees were meant to take all the pop out of my burpees then it worked. pukie was knocking on the door for about 5 min after.
110# Thrusters unbroken
Row 576m, 567m, 538m
135# Front Squats unbroken
High Knee Skips (I did this with a jump rope and got my knees as close to my chest as possible)
Burpee/Pull Up
5:22
Rest 2 minutes between each couplet as well as between rounds.
I had no thunder by the time I got to the burpee/pull ups.
March group
32/74.5"/180lbs
@ CFC
1st couplet
1. thrusters unbroken
2. 588m/495m/486m
2nd couplet
1. FS unbroken
2. skips were broken and tough
3rd couplet
3:36
Notes:
thrusters/rowing/skipping are 3 of my worst exercises so this was a mentally challenging WOD for me
thrusters were slow but felt ok; rowing sucked as usual; skips gave me serious cramps in sets 2 and 3...bent me over...
the PU/BP was miserable...thanks to Erin and Taylor at CF Calgary for helping me push through!
Note:
I rested 2 mins b/w each set and 2 min b/w each couplet...
Febber
1) 11,12,18,120m
2) 9,12,18,109m
3) 7,12,19,103m
4) 6,12,19,102m
5) 5,11,20,108m
Bench is a struggle.
all row meters were at the 20 sec, not including meter accrued as it spun down.
Marchin"
M/5.11/171/30
All thrusters unbroken at 120#.
Rows were all in under 2 minutes pace, 539m, 547m, 520m. Really need to learn to row a little harder when fatigued. But I held back a little on purpose for the 90% rx'd effort.
All front squats unbroken at 135#. The skipping was brutal. I didn't count my skips, didn't know I was supposed to.
3:49 on the chins/burpees. My legs were toast. The chins were rest and the burpess were slow.
38/6'2"/198
March Madness
A:
Thrusters - Unbroken
Rows: 583m/576m/569m
B:
FS - Fast Unbroken
HS Skipping: Average per round was 130-140
C: 4:20 - 1st and 3rd round of PU's unbroken. First round complete in 1:30.
Notes: I was hoping for an easy cycle considering this weekends hunting vacation was full of bad eating, long days and early mornings. Far from easy but I survived it. Thanks for the push Kyle and good job!
Marcher:
Thrusters- Unbroken, light and fast
Row- 531, 516, 510
Front Squat- unbroken, light
High Knee- 230, 200, 200
Chin up/Burpee- C2B- 3:56
Chin/Burpee smoked me a lot worse than i thought it would as I felt good going into it but after the first round I was smoked. Felt good all around though.
Got back from Chico late last night. It was an awesome trip though. Robb Wolf is brilliant and so is Kelly Starrett.
Anyway on Saturday I did an impromtu WOD on my own after the cert. I didn't have internet so I had no idea what the Big Dawg WOD was. Saturday was:
A1. Back Squats ass to grass 5 reps @ 30x0 for 5 sets. 30 sec rest.
A2. Push Ups for 10 reps @ 30x0 for 5 sets. 30 sec. rest
B. Tabata Sit-ups
Used 155 for squats, and got 13/15/14/13/13/12/12/10 on the situps
Sunday I requested to do a WOD during lunch break and Robb decided to offer a WOD after the seminar to anyone interested so I decided to do that instead:
400m run
15 DB clusters (clean-thrsuter combo)
15 chin ups
400m run
12 clusters
12 chin-ups
400m run
9 clusters
9 chin ups
For time: 12:05. And I used 30lb. DB's
Today's WOD (Marcher)
9:56 with erg times around 2:03 ave.
7:02 - the skipping was hell.
5:05 - all pull-ups unbroken
Glad to be back to the Big Dawg programming.
Rests between exercises today was 2 minutes. First round of skips looked more like a pathetic attempt at the running man. 2nd and 3rd rounds the knee's were lower but the flow felt better so I kept it up.
Thanks Grant...
m/21/5'8/165
Marcher:
Thrusters/Row
1) 30 secs, unbroken; 561 meters
2) 40 secs, unbroken; 538 meters
3) 35 secs, unbroken; 522 meters
rest 5 min
Front Squats/High Knees
1) unbroken, 152
2) unbroken, 154
3) unbroken, 160
rest 7 min
21,15,9 burpees/chin ups
3:55 min
Notes: wow..seriously regretting my decision to workout yesterday, this kicked my butt. this should've been a lot faster but not very much in the tank
James,
My affiliate follows the mainsite wod and I've been incorporating some of your programming into my routine.
Out of respect of the owners at the box I try to stick with doing the wod of the day just like everyone else in the class. This has been causing me to add some additional routines from your programming post mainsite wod. Given, I am not doing the entire wod you post but modifying it to what was not incorporated in the mainsite wod that I just did.
For example if the day consisted of a max lifting attempt, I'll shoot to do one of the metcon based cycles you post. (I'll cut out the lifting in A1/A2 and do B1-B4)
I noticed in your FAQ you mention resting the full amount of time between wods but with my work schedule that is not possible.
Any advice on pursuing this strategy, mixing mainsite and doing partial the programming you post on your blog.
Thanks,
Mike
Marcher:
1st Couplet:
Thrusters: all unbroken
Row: 590m, 575m, 553m
Rest 5 Minutes
2nd Couplet
Front Squats: all unbroken
Skipping: broken twice (didn't count reps), broken twice (180 reps), broken 4 times (150 reps)
Rest 5 Minutes
3rd Couplet
5:02
Notes:
Thrusters were good, the squat was a little slow but the hip drive was great. Rows were good, didn't want to drop too much.
Front squats were good. High knee skipping handed me my ass. It was brutal.
Wanted under 4 for the last couplet. Ran out of gas after the 15 of the 21 burpees.
First day taking "fubar" a caffeine pill before the wod. I think it worked alright?
A: Thrusters: unbroken
Row: ???/540/523
B: Front Squat: unbroken
High knee: ugly ~125 skips
C: 4:26 (Brent burned me in the round of 9 and took the lead at 4:20, NEXT TIME!)
Felt pretty good. Since Brent was around in the '80s he was able to teach me the "running man but fast". I never knew dancing was so hard.
March guy:
1.Thrusters first and last sets un-broken, but not very quick at all. Second set 8/2.
2. Rowing was very tough - second round legs were dying already.... at that point I didn't even know what I was in for. 567m/497m/489m
1. FS all un-broken but again slow and real focus on depth
2. Skips were a real mess - maybe 20 second burts before breaking.
Metcon: 4:44 - my burpies have not been this slow in 2 years. Should have followed Geoff's advice and rested more than 2:00 between couplets.....
Brent...
I think we need 2 c a vid of ur skipping in the form
of a morphed running man... I think it would b valuable and further the educational experience of this blog community...
~gm
Marcher:
part 1:
thrusters 125# unbroken
row: 572,562,548
part 2:
front squat 135# unbroken
skips unbroken
part 3:
5:52
Definitely paying the price taking 4 days off but had a great time hunting with Brent.
120# Thrusters unbroken
Rows 552m,551m,548m
3min rest
Front Squat 135# unbroken
High knee skipping 145,141,136
3min rest
C to B
Burpees 4:46
bp 17,15,15,13,12 (no bounce + full lock-out...could've been quicker)
hpc 12,11,10,11,10
bj 17,17,17,17,16
row 105,106,105,105,106
total: 210/528m
March
Couplet 1:
unbroken thrusters x 3
523/535/534m
Couplet 2:
unbroken FS x 3
unbroken skipping
Couplet 3:
8:27
Notes: I'm with the others on here...this was brutal. The skips were continuous, but slow. Felt like I couldn't pull my foot off the floor. Pull/burpee was just bad - slow and bad.
Brandon
Heh, Unit, you want this community to grow don't you? I wouldn't want to discredit any of the big dawgs by busting out some of my hottest dance moves during a WOD on camera. I hope my wife doesn't see this. :)
Thruster/row:
80# thruster UB
530m,470m,459m
2min. rest
FS/skipping:
FS 95# UB
skipping...didn't count reps, but first round was hilarious...more like a rocking horse skip...got it by the 2nd rnd though...2nd rnd,2 breaks; 3rd rnd, 4 or 5 breaks.
2 min. rest
21/15/9
5:09...Laura used her angry voice when I wasn't getting up off the floor after one of the burpees!!!
Rob, thanks so much for your coaching!!!
Part 1: Ubx3, forgot to write down row info, have to get tommorow.
Part 2: ubx3 felt good, high knee skips 140, 120 110
Part 3: 5:34
Notes: Rested 2min b/t sets and Couplets. Thrusters felt sluggish, but went deep on all squats felt good. Could have timed my burpees with a calender! Butterfly kip is coming along though.
Part 1.
120# Thruster unbroken (slow),
Row: 610, 570, 561
Part 2.
135# FS unbroken
d/n count skips
Part 3.
4:55
Febbers:
1.Bench: 16-13-13-11-9 = 62
2.HPC: 12-10-12-10-10 = 54
3.Box Jump: 19-19-18-18-15 = 89
Total: 62+54+89 = 205 Reps
4.Row: 129-119-110-115-105 = 578 m
Very nice Workout
March
Part 1: 120#, sub 45lb SDHP (72,73,75)
Part 2: as RX
FS felt stronger as I progressed, and much stronger than thruster.
Part 3: 8:08
Not fully recovered from Pull/push from earlier in the week. Part 3 was a chore. Very tough workout, but good overall.
March
part 1:
556m, 554m, 557m
sucked, but got through it.
part 2:
78, 136, 113
lost count multiple times on the first set so I have no idea how many I really did. Hip flexors were on fire... had to break the sets frequently.
part 3:
4:51
shoulders burning during burpees... gasping for breath.
Marcher:
Part 1:
Thrusters-unbroken
Row-542,521,508
Part 2:
Front squats-unbroken
High knee skipping-broken
Part 3:
5:36
Thrusters felt surprisingly light and fast, rowing sucked. I am a terrible rower. Front squats felt good as well. Was pleased with having them all unbroken. High knee skips, sound easy but were really terrible. The last couplet just sucked the life out of me. I was hoping for a sub 5 but think that I was mentally weak and lost focus.
Brent, I heard your running man dance helped 'seal the deal' with your wife way back in the day! WOO!
Part 1
Thrusters @ 70# 5/5, 6/4, 7/3
Row 440m, 438m, 439m
Part 2
FS rx'd
High knee skipping 1st set unbroken next 2 sets broken.
Part 3
7:33 kept slipping off the bar expected my time to be much worse.
Notes: Thrusters felt slow and difficult after the 1st 5 reps. I had to embrace the suck on those. Front Squats at 95# felt better than I thought they were going to. Plus my four year old looked at me like I was crazy during the skipping.
First Couplet: Felt heavy but all UB. Rows avg 550M.
Second Couplet: Felt strong and fast.
Pullup/Burpee: 3:19 COVP
Thruster/row
UB-498
UB-486
6/4-478
5 min. rest (someone stole my squat rack and I had to clean up and my weights from thrusters... globogym yelled at me for having it near the rower)
Squat/Skipping
UB-114
5/5-115
5/5-120
5 min. rest
21-15-9 Pullup/burpees
6:22
Did NOT take 2 minutes rest between sets within the couplet. Misunderstood the directions and made the workout really hard, both mentally and physically, which is why I rested 5 min. between each couplet.
Don't really know my max on thrusters, but I have never done any heavier than 65, so really really happy with them! With 2 min. between each set, 3rd set of thrusters would have been UB.
Pullup/Burpees were 5 min. faster than the 50/50... so I guess I need to work on CTB. Great wod today!!!
f/137/5'5"/24
Marcher:
I am scaling quite a bit this week bc I'm competing in the Garage Games this weekend.So...
3sets:
10 thrusters-65#
Row 2 min @ 80% (pace 2:00)
Rest
+
3sets:
10 FS- 75#
90sec high knee skipping
Rest
+
14,10,6 rep rounds for time;
Chin Ups
Burpees
3:54
I have to say that, even with scaling, I was gassed!
male/180cm/80kg
part 1
Thrusters @50kg, subbed SDLHP @20kg.
Unbroken/60
Unbroken/50
Unbroken/55
Thrusters are bad. Which i had a rower SDLHP are terrible.
part 2
Skipped this one since I'm ramping up again after a rest week.
part 3
2:56
Felt really bad afterwards, lying on the ground for 15 min, but I still feel like I had one more gear while doing it. Butterfly PU, really careful about hitting the rx'd ROM.
Took about 10 min between part 1 and part 3. Still not sure what is specified for these WOD's with "+" in between.
Marcher:
Thrusters: Unbroken, easy
Row: around 550m each set
Front SQ: Unbroken, strong
Skip: Smoked me, Skipped in place
Burpee Fran: 4:50
Marching
a. unbroken
620,580,569m
b. unbroken
skip high knees throughout. this was ridculously HARD.
c. chins/burpees
6:58 (wanted to quit. burpees killed me. chins were the rest, 1st and 3rd set unbroken.)
That wod was the most pain I have felt in a while since the c-b fran.
Thrusters: all sets unbroken
Row: avg 1:57, 2:00, 2,02
Front squats:
Had to much weight on the first set. (44.6 kg)
Didi the last 2 unbroken with 42.2 kg
Run in place with high knees: all set broken 160-157-155
bodyweight fran: 4:14
Marcher
A. Thrusters Unbroken
525,555,555
B. FS Unbroken
Skipping Broken,Broken,Broken
C. 5:54
10 thrusters 55 kg - unbroken
Row 2 min @ sucky pace
Rest: 6-7 min
10 front squat – 62.5 kg- unbroken
90 sec knee/heel skipping aka running man
Rest: 13-14 min
Chin Ups / Burpees
Tid: 4:05 min
Tried the butterflykip for the last couplet, it slowed me down, but maybe I wanted to slow down? A crew me and three other firefighters did this one, happy times!
Thrusters unbroken
(extra 70 meters run to rowing machine - on the other side of my gym)
614m/606m/574m. Fell of the concept2 and impressed some people by nearly not being able to run at all. 70 meters run before 2 minutes rest.
No extra rest to part2.
F.squats unbroken.
90 seconds on stepp-machine instead of the high-knee's (because of chronical compartment disease). 110 steps / min, 110 steps/min, 90 steps/min.
No extra rest to part3:
Time 8 minutes 35 seconds.
Wow... just WOW. I was a wreck when doing the bw fran. I lost track of time, orientation, I have no idea if I counted my reps correctly. I was in the uncomfortable zone of suffering. I've never pushed myself to this limit before. Thanks OPT. Thanks for showing me how to discover myself.
Video of me trying to fix my FS and pathetic attempt to do butterfly-kip: http://vimeo.com/9205985
We´re really proud of you Mr. Lundmark and you did well in the last Big Dawgs Competition!
Fun day!
Thrusters & Front Squats were strong and fast.
4:06 on pullup/burpee - got a little sloppy on the burpees, but pullups all unbroken
F/32/110
Thrusters @80# – First and second set unbroken – Thrusters are my nemesis so this is huge for me!!! the third set was broken though
Rowing – average pace 2:10/2:16/2:14 - should have pushed harder
Front Squats – These were tough (5+4+1/6+3+1/6+4)
High knee skipping – approx. 98/123/148 jumps
Pullup/Burpee WOD: 5:43 Rx’d I think I should have been able to do all the pullups unbroken but I really thought I might throw up...
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