Sat, Feb 6th, 2010


part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP - 95#/65#

Febbers post wod fuel:
post wod fuel male:
above 12% - 10g prot/30g carb
8-12% - 10g prot/20g carb
below 8% - 10g prot/30g carb
post wod fuel - female:
above 16% - 10g prot/20g carb
12-14% - 10g prot/25g carb
below 12% - 10g prot/30g carb

rest 60 minutes

part 2:
Row 1K

Febbers post wod fuel:
post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/25g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/10g carb
12-14% - 20g prot/20g carb
below 12% - 20g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

A1. High Bar Back Squat @ 40X1; 4-6 x 5; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass on back squat; use same method for GHD sit ups as last week)

Marchers post wod fuel:
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 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Feb - post rounds and time for 1K row to comments
Mar - post loads and notes to comments


Corbin said...

A1. 5@265, 4@275 for the rest of the sets
A2. 5,5,4,4,5
B. 7@35/hand, 7@40/hand, 7@45/hand, 5@50/hand - tempo was a little too fast for the first 2 sets
C. Subbed anchored swiss ball situps - 4:04 - better than last week

David said...

I went through last week's notes and couldn't find the answers to these questions:

DB Split squats: Is this done with or without a bench? If bench, the trailing leg is on the bench? All reps for one leg then switch?

GHD Situps: What is the same method as last time?

Thanks, David.

NorCal Chris said...

Hi David,

1. DB Split Squats are using bench for trailing leg. You can find video demos from OPT's site here:

Click on "lower" to see the DB split squat..

2. GHD situps were done last week so I believe that we are to use the same method, setup, etc in order to compare results week over week.

Best, Chris

NorCal Chris said...


Do you use bands for resistance (Westside Barbell). Last Saturday you may have seen the main-site post of Khalipa using them for the DL. (link below)

Good idea? What about for squats?

Many thanks. CB

Covino24 said...

A1) 135#x7/155#x6/165#x6/175#x5/185x4 failed on 5th rep in the hole
A2) 12/8/10/8/8 odd sets i used a Sup. palms facing grip.. evens i used standard palms away grip
B.) 25# x 7/leg for all 3 sets
C.) 7:20

The last time we did these 1/27 - 8:34... Knocked a 1:14 off my time and I made it to 40 unbroken both hands overhead before I had to rest and went alt hands compared to 25 unbroken. Pretty Happy overall with that and the way I was able to keep tempo on the squats. Those Split Squats destroyed my hips.. made those GHD's even harder!!

PWF - 45g whey protein mixed with 30g Carbs from a Yam and apple sauce mix
an hour later
Balanced PFC Meal - Paleo Meatload with tomato sauce, sauteed veggies in coconut oil - (bell peppers, zuccini and spinach with steamed cauliflower.) pretty typical breakfast or dinner

Rohan said...

What is the high bar squat, how do you get your ass to the grass?

ken c said...

no pull ups for me today. using my new found butterfly kip for the first time in a workout with 140 pull ups the other day was probably a bad idea. right elbow feels like its been beaten with a hammer. will have to sub something.

OPT said...

ken c, have you done the powell raise and db ext rot scoring before? use 10% of your close grip bench press for a DB per hand and do amrap per arm and let me know what the scores are.

norcal chris, there are a lot of westside stuff we've been using or i have at least since 2001...problem is that i program based on what EVERYONE can do...i'd love to prescribe AirDyne sprints, more rope climbing, pulley exercises, band work for speed days etc...but it does not seem appropriate for everyone then, only a few...over time as everyones gym grows, we'll include more (believe me i have a lot of little tricks in the truck this community has not seen)

Garage Crossfitter said...

A 135 165 185 195 205(6)
A2 5 5 5 5 5 (very happy with this)

B 15 lb DB's for all

C 8:53 (last time 7:44 with a 5 min break between B and C, this time, 45 sec break, HUGE DIFFERENCE.

Overall happy with this wod, this is the first time i have been able to do those L-ups as rxed, felt very strong and stable doing those, great feeling!!!

Steve Smith said...

All right, Dawgs, I'll see you guys in a month. I'm off to SFAS and hoping to come back with some awesome stories.

Thanks to everyone on here for challenging me every day with your numbers!

And to Coach, thank you, again, for everything. I'm on my way to achieve Goal #1 from your December post.

Praying for safety, success, and a good time.

Peace Out.

Lisa M said...


I also watched thy westside barbell video then watched a bunch more. Very cool stuff something he said I wanted to ask you about. He says to pick a weight and keep it the same for the whole workout because your CBS cannot understand increasing weights if you are trying to increase speed. So for the back squats today would it be better to keep the weight the same and concentrate on speed??? Your thoughts...

Lisa M said...

Oops that was CNS darn iPhone keyboard

Michael FitzGerald said...

Did a WOD on Friday because of time issues today.
Snatch practice - up to 110# x 3 rep, full squat
Low bar Squat to bench for single - 349
1-10 C2B Ladder
4:08...could have been faster

Geoff Aucoin said...

Rohan some stuff you just have to figure out on your own...

Lisa M, not for this workout.

Lisa M said...

Geoff is that because it is tempo??

David said...


A1. 6 x 100kg, 105kg, 110kg, 2 x 5 x 115kg.

A2. 10, 8, 7, 7, 6

B. 5 x 45 lbs, too heavy, 3 x 5 x 30 lb DB's.

C. 50 in 4:30, back quite sore, common sense prevailed today.

Chris, thanks for the clarification.

Brent Maier said...


Wasn't feeling it from the get to today anyway but I have destroyed my Yukon GHD machine. It's brand spanking new as of last year. Ripped the foot anchor right off the base weld. Damnit! Now what, a $650+ sorinex? *argh*

A1 HBBS: 110kg (242#)
A2 LPU: 7,6,5,5 - Singles... Matches last weeks numbers. Shoulder hurt dropping the last little distance into straight hang so started making singles out of them.
B DBBS: 15/20/25/35# - All in 6's, no breaks between legs. Did them per the OPT video with rear leg raised.
C 100 GHD: 48 at 1:48. Last week Kyle and I did alternating single hands to floor and time was in the 3'ish range. Wanted to see how 2 hands compared and they were proving more difficult but unfortunately wasn't able to finish. Kyle's motivation last go around helped.

If anyone knows where I can buy a Sorinex at < retail, please let me know.


NorCal Chris said...

OPT thanks for the reply. I tried some bands just out of curiosity today. Thoughts in notes below.

A1. 155, 160, 165(4), 165(5), 165(6) [with purple bands]
A2. 4, 7, 6, 7, 7
B. 25, 35 (forgot tempo), 20, 20
C. 5:56

A1. Band setup was actually quite easy. I just looped bands to 55# DBs and attached to bar. OK now the fun / dangerous part... I usually will do 4-6 in the 210 range so I opened with 185.... SHIT. I got so stuck it was a joke. Couldn't even bail out. Sooo I went down to 155 and realized a couple of things. 1) How far out over my toes I get at the top part of the concentric movement... this is exaggerated with the bands in a big way. 2) I could make the lift easier by stacking the bar over the center of the foot (like we are supposed to do anyway) and removing the forward lever action.

I bothered to get a scale and note afterward that at the top of the squat the bands add ~100# and at the middle ~65#. Not too sure I would go with these again without OPTs blessings but I was too curious not to try.

C. fried. 2:30 at 50 then faded big time.

Aaron said...

A1.6x165/185/195 5x205 4x215
B. 7x53/53 5x65/65
C. 7:46

This workout felt good, tempo was good.
Coach, I am traveling for work this upcoming week. I will have long training days. There are no 24 hr. gyms where I am goining. What approach would you take for this. I will be back home for the weekend. I travel with a lot of bands and a jump rope. Any thoughts would be great. Thaanks!

Andy said...

A1. 205/205/215/215/225x5
A2. 9/7/6/6/5
B. 55#x4
C. 7:46 Swiss ball unanchored

Squats and pullups felt good, better than last time. I missed on the db split squat to put foot on bench, would have made a difference. Although the 55# dbs really showed me again how my grip is a weakness of mine.

Mike Molloy said...

A1: 175-175-185-185-185 (all for 5 reps)
A2: 6-6-6-6-6

B: 35# all sets of 5

C: 4:10


A1: That 4 second descent is brutal but I love it.
A2: One more rep per set than last time

B: Just as painful as before

C: 20 seconds faster than last time.

Gord said...

A1. 132/152/165/176/186
A2. 3/3/2/2/1
B. 35/40x5x3
C. 6:19(7:53- last time)

Paul Klein said...

A1. 205, 205, 205, 205, 205 6 reps all sets
A2. 9, 7, 6, 5, 4

B. 25lbs x 7 reps for all four sets

C. 6:44 (last time on 1/27/10 it took 8:17)

I am also in the market for a good GHD. Does anyone have any experience with the promaxima one like this?

It looks like it has a knee pad for doing GHD raises.

Chad said...

A1. 185(6)/205(6)/215(4)/215(4)/215(4)
A2. 7p/6s/4p/6s/4p
B. 7R/7L, 7R/5L, 7R/5L, 6R/5L all @ 40#
C. 6:05 - two hands from floor to toes, 1:10 faster than last time. Did 40 in 2 min today.

Knee pain getting better. Wasn't able to do any back squat two weeks ago.

My therapy has been 15 min on bike and 15 min on total gym everyday with very light resitance high rep sessions. Lots of hamstring, IT band, quad stretching. Icing 2-3 times daily. Been doing this the past 2 weeks with very good results.

LuLu said...


A1. 120-120-120-130-130 6 reps for all. Tempo made it way harder:) and high bar also. Coach fixed form on 3rd set and the last two sets felt great!!!

A2.5-5-5-5-5 kept legs straight and above hips for every rep,full lockout at bottom

B. 20lbs x7 each leg, all sets

C. 5min 20sec ouch head.

Rainer Hartmann said...

A1: 185/205/215/225 x 6, 235# x 5, A2: 8/7/6/5/5;
B: 20 x 7, 25# x 6/5/5
C: 5:04 (last time 5:39)

Steve G said...



A1. 225x4 reps for all sets
A2. 7/7/7/9/7
B. 40 per hand x 7 reps/leg
C. 6:12 last time was 6:38


have not done hbbs in a long time found I tough to maintain tempo...
My core was on fire today from the LPUs and made the ghd's very challenging....
I fond this wod very tough all around did not expect to feel as tired as I was...i am comng down with a minor chest cold but still this wod kicked me in the ass

OPT said...

Aaron, do doubles per day with high int short volume and vary6 b/t bodyweight only, rope only and running only wods until you get back

Wes hendricks said...

A1. 135-155-185 x 6-205 x 4-205 x 6
A2. 5-5-5-5-5
B. 4 x 5 w/ 30 lbs
C. 4:25.....Both hands behind head, 5 seconds slower then last time. This time I only rested 45 seconds though before getting onto the GHD

OPT said...

lisa, purpose behind same weights with speed work is to "teach" the CNS, today we are "training" the CNS and it CAN understand increasing weights...also remember Lisa from nutrition 101 how we are all "influenced" by written word..

Brandon said...

A1. 225(5)/245(5)/275(5)/295(5)/315(4)
A2. 4/5/5/4/5
B. All sets 5/leg w/25#DB per hand
C. 6:29

Notes: HBBS felt really good until the last reps on sets 4 and 5. Actually got the 5th rep on the 5th set, but paused too much at the top before starting the eccentric so it doesn't count. The extra weight made the DB splits much harder than the last time (fewer reps at the same weight this time).

L-pulls were better by about a rep per round and I was 32s faster on the GHD this time, so I am very happy with today.

Lauren said...

A1. 135, 155, 165, 175, 185 6 reps for all.
A2. 5, 5, 4, 4, 4 dead hang with knees bent.
(plan to do knees bent on way up, and legs straight out on way down next time)

B. 30#, 35#, 40# 45#/hand 7/leg for all

C. 3:30 (4:07 last time) modified on swiss ball.

felt really good this morning, maybe because i had food in me before I lifted.

imosher said...


wod 1
8rds + 8sdhp (so close to 9rds, did not break just time ran out)

wod 2
felt ok

Geoff Aucoin said...

A1. 176,181,186,191,198
A2. 5,4,4,3,4
B. 35, 37.5, 38.75, 40
C. 6:55 - so slow, no gas here.

Started too low on A1 and was very guarded on the L's as I tweak my neck on those suckers 1-2 times a year. GHDs brutal, not enough sleep last night.

unit said...

part 1
10 rounds


part 2
3:14 **


part 3 (100 ghdsu 4 time)

** don't like 2 make excuses... however, abt a min in my shirt kept getting caught in the seat on the extension... since I'm at a globo I suffered through 4 20-30 sec trying 2 adjust b4 I said F this, released the handle and ripped my shirt off Brent Maier style... got rowing again and a few strokes later realizes the handle was broken (the padding came off)... anywho... I wasn't gonna stop and accelerated toward the end... not a gd time 4 me 2day...


Mizar said...

A1. 135-155-155-160-165, felt in control
A2. 8-10-9-9-8
B. 7-7-5-7 @ 25#
C. 5:46, outch!

Stephen Flamm said...

I'm entered into the C.R.A.S.H.-B. sprints satellite tomorrow morning, so I adjusted today's training to leave the legs relatively fresh and still get in some high intensity, low volume row work.

A1. handstand push-ups, AMRAP (-1), 10X0; 90 sec rest
A2. L pull-ups, AMRAP (-1), 2121, 90 sec rest
B. row, :30w/:45r x 4, keep pace :10 faster than race pace
C. 100 glute-ham sit-ups


A1. 7, 5, 5, 4, 4
A2. 5, 4, 4, 4, 4
B. right at 1:35 for all; 158, 156, 157, 158m
C. 5:33

May have been too high a level of intensity for an ideal time tomorrow, but I still think I can get a PR, which currently stands at 7:00.9 from the last OPT challenge. Rows felt good. Tied last week’s time on the GHD, but they felt harder and I had to break earlier.

deejay said...

A1: 220/230/240/245(4)/245(4)
A2: 3-4-3-3-3, more like K-pullups
B: 45(7/7), 55(6/6), 55(5/5), 55(f @ rep 2)-shut it down
C: 50 in 3:43 and felt like shit so shuter' down

joey warren said...

A.195, 215, 225, 245(5), 255(5) - started too light
A2.12, 10, 9, 7, 7

B. 40, 50, 55(7), 55(5)

C. 4:44 - 17 sec faster w/ less rest beforehand- 3 min rest

Garage Crossfitter said...

Same thing happened to me with my yukon GHD. Almost broke my neck when that piece broke off. I called the company and they mailed me a new "improved" piece for free. They welded an additional support piece bent at 45 degrees to make it stronger at the base. If i had the money i would have bought the sorinex.

Erik Luber said...


A1. 50 kg, 55, 60, 65x4, 62x5
A2. 8, 6, 6, 5, 6
B. 15# x8, 20x8, 25x6
C. 5:09 (20 sec faster than last)

Loving the lower body work, squats felt awesome. 4th set not quite at tempo, so put the weight down a bit. GHDs felt smoother today.

Wanted to note that it is often impossible for me to only take the "Rx'd" rest between A's and B's. Working out in the globo I have to clean up my station/switch rooms. I simply go as fast as I can. So it took me about 3 min between B and C, so I suppose my time would have been slower had I only managed the 45 rest.

Geoff Aucoin said...

Lisa, James' response is definately more diplomatic than the 'because I said so' that I usually fall back on.

Stick with Big Dawgs methods; use West Side when you're ready to focus only on lifting rediculously heavy things...

Nathan H. said...

A: 308/6 x 4, 316/6
B: 13,11,11,10,9
C: kbs in each hand, 53/7, 53/7, 62/7, 70/7
D: 3:11 for 50, slow and steady. I feel generally compromised doing ghds, need to work on them.

The timed rests made this workout pretty tough.

Chris Fodera said...



A1. 225x5x3, 240x5, 255x4
A2. 8, 6, 7, 7, 7
B. 1pood KBs: 5 each leg, 6 each leg x 3
C. 4:46

- PreWO: 16g BCAA-G, 5g Creatine
- PWO: Shake (24gP: Dream Whey, 2 Scoops Refuel), 8g BCAA-G, 5g Creatine
- 60 min later: beef stuffed peppers, apple, almond butter

A1. These felt fine on my knee which is promising. I do notice that when I get below parallel, my weight shifts to my left side. I am not sure if this is a result of my Right Knee injury or if I need to see a Chiro for my left hip area. Nothing on my left side hurts; I have noticed clicking in my left hip in the past during GHDs though. Either leg didn't even feel up to doing this portion last time, so I am happy to have gotten it in.
A2. Numbers similar to last time, but felt smoother/easier today.
B. Balance was a little tricky here. I have been doing these in Physical Therapy for my knee, except unweighted and trail leg on a yoga ball. Got to my quads quick.
C. About 40 seconds slower than last time, except last time I didn't do any previous part of the WOD except for A2. I also had a lot more rest than 45 seconds last time...well over 10 min rest last time. I am happy w/ the result considering that I got the whole WOD in today w/out feeling anything bad on my knee.

Meeting up with Grant and his wife Kathleen tomorrow for the WOD on Camp Pendleton...good times.

Lisa M said...

Thanks James/Geoff for the clarification appreciate it!!!

Brent Rogue has the Sorinex and everyone who has one says it is "Solid" and i tried one out at Natural hight and it was great for the price.

Thad said...

A1. 6/185 6/205 5/215 5/215 4/220
A2. 11,9,8,8,7
B. 6/50 7/50 7/50 7/50
C. 5:52 lower back was sore doing these today so took it easy

Alex Duncan said...


A1. 165x6,175,6,190x4,185x5,185x4
Real slow w proper tempo

A2. 9,7,5,5,5 (slight improvement from last week)

B. 25lbs all sets (my balance was horrible)

C. 6:24 (last time 9:33!) Today did 40/10/10/then 5s

aaron said...

Thanks a lot coach. This is a great help. I am completly hooked. I have made unbelieveable progress on your programming. I know I will be ready for sectionals next month. Thanks again!

Heavy Evy said...

1st time competing at a Crossfit event today( - opt online), Crossfit Edmonton ICC#3, was really cool. Top time was 7minutes, and I had a time of 10:14, which I'm a bit dissapoointed in but I have to realize I've only been at this for a month. Have to learn to push through some barriers. Form sucks too!

Rested an hour and did todays wod.

A1. 221#x5,221x4x4
A2. 7,7,7,5,5
B. 50#x5x4
C. 6:58 38s faster makes me feel better!

rest 7 hours, and I'm supposed to be the ringer for my buddy's rec hockey team.....yikes. Taking out complete family tree of chickens today!

Michael said...

A1. 205, 225, 245 (x5), 275, 295(x4)
A2. 8, 5, 5 (pronated), 5, 5 (supinated)
B. 35's, 40's, 40's, 40's
C. 100 sit ups on decline bench (was in a globo gym with no ghd machine) 5:10

Katrina Burton said...


A1.) 132#(6), 155#(5), 167#(4), 167#(3), 145#(6)
A2.) 8,5,5,3,3
B.) 5 each leg for all sets, this one still sends shooting pains down my left leg when I get to the bottom of the squat
30#/h, 35#/h, 37.5#/h, 40#/h
C.) 4:08 (last time was 4:52)

Roch said...

A1. 275(4)X5 I decided that I was going to try to game it for consistency which I need to improve. Its easy for me to start strong but hard to keep it for the entire wod (like others outstanding athletes!!,... they will recognize themselves ;) . Anyone have an opinion on my method?
A2. 11-10-7-7-7 (legs over 90)

B. 50(5)/leg X 5

C.4:48 (shorter series than last time, but shorter rest 3sec max and way more painfull but more efficient. ''Short reps, short rest'' OPT right ;).

BK said...

A1. 315x6,325x5,335x4,345x4,345x4 Last 2 reps on 5th set, couple of deep breaths at top .No real desire today to lock into the 5 and 6 rep.
A2. 5,4,4,4,4 knees bent at 90.
B. 50/7. 50x6x3
C. 8.57 both hands to floor. Full minute faster than last week.

mike@CFCochrane said...

B.24kg /hand all x 7 oops did lunges instead...
C.8:25(20,20,10,10,10,10,11,11)2hand touch. Missed 2 reps early on.
Felt like I should have went a bit more on first a1 sets, wasn't sure what to expect...thought 75%of 1rm would be about it, was pretty close.(213=75)
Quads wanted out on the GHD.

Roch said...

Oliver's burpees rule!!!
Good job dad & Oliver of course!! :)

Lindsey said...

A1. 95(6)/95(6)/105(6)/115(6)/125(3f)
A2. 2,2,2,1,1 (pro,sup,mix,mix,pro)
B. 20 ea hand all sets- 7,7,5,5 ea leg
C. 7:08 - slower than last time but got 50 to full ROM before back started giving me issues. finished last 50 to parallel. getting better, baby steps!

Energy felt better with weighted movements today... finally! L pull ups sucked today, even for me, but I'm happy overall.

Anonymous said...

Hey everyone... From the states and going the Midwest Sectionals in a week.. Todays WOD's looked like a good fit for the day so...

M, 27 years old, 191#

1. 8 RDS unbroken in about 6:40 but after that I lost the unbroken pull up streak... should have gotten close to 10RDS
2. 1000m - 3:19.. New PR by about 8 seconds

Justin VanBeek, Omaha, NE

Steve Howell said...



A1: 200x6/225x6/235x6/243x5/263x4
A2: 7/6/6/5/4
B: 30#x9/40#8/60#x6/60#x6
C: 4:23

Chad Hall said...


A1: 205(6), 215(6), 225(5), 230(4), 235(4)
A2: 7, 6, 5, 5, 7
B: 35, 25, 25, 25 (all 5's with kb's)
C: 50 K2E 5:45


Squats felt solid, pretty happy with them, stuck to the tempo really well. Ass to floor for all of them. Felt strong for the most part coming out of the hole. New shoes definitely help.

L-pullups were a lot better than last time tempo wise, really happy with these even though the numbers aren't that high. Felt like I could squeeze out a couple more each time too (I think because of the creatine I've been taking, really noticed a difference).

Focused on tempo and form for the split squats, still don't feel comfortable, especially with my left leg, it's a little weaker with poorer flexibility.

GHD frickin' broke! Not happy! Did 50 K2E instead and then 50 butterfly situps.

Brett Marshall said...

A1. 275x5/x5/x4/x4/x4 - Have not done high bar in too long and started too heavy. Had a lot of trouble re-learning the lift to get out of the bottom, anyway glad to have worked on it today. Started to feel better technically by last set.
A2. 11/10/10/8/7
B. Used 1.5 pood KB for first set x 7/leg, then 2 pood/hand for next 4 sets x 5 reps/leg. Interestingly to me, the concentric tempo I usually find tough to do that slow. With todays reps and load (I have nothing between 1.5 and 2 pood) I was pushing up as much as I could in reps 4 and 5 and was still taking the 3s.
C. 5:23, slightly faster than last time, but i took very little rest between B and C due to time.

Tyler Smith said...

A1. 205,215,225,235,245 (all for 5 reps)

A2. 7,7,7,6,7 (all with 18# added)

B. 40#, 7 reps/leg, all sets

C. 5:27

30 sec faster on GHD than last time. Felt very strong today on all lifts.

Pete said...

A1. 205x6, 225x5, 225x5,225x5, 225x5
A2. 11, 9, 8, 8, 8
B. 7x50lbs, 5x55lbs, 5x55lbs, 5x50lbs
C. Ran out of time and didn't get a chance to this part. Ripped off 20 reps quickly before I ran out the door.

Squats felt strong today. I was especially happy with the L-Pullups. My left shoulder felt alot more solid and strong when pulling out of the deadhang position.

Split squats were rough but I didnt get the same numb feeling in my left leg as last time.

Not happy about missing out on the GHD Situps although I was cooked by that point anyways.

Ang said...

A1.135x4 125x5 120x5 120x5 120x5
A2. 4-3-4-4-3

B.15#DBx6 20x6 25x6 30x4

C. Unfortunately didnt have time to do all GHD situps so did 1 set of as many as possible in a row and was able to do 42 straight which is the most I have done yet in one shot!

During the first few sets of squats, I was leaning way too far forward. As soon as I focused on staying more upright these felt so much better! Thanks Pete!!!

Split squats felt great compared to last time so really happy with these!

Chris Dunkin said...

A1: 205, 210, 215, 220, 230
A2: 10, 7, 6, 8, 7
B: 58lb db's 4x4
C: 50 not timed

In Brother-in-law's garage here in MD under 24" of snow. Lots of improvisation and cold/wet/slippery garage.
Got to count today as a double after 3+ hours of shoveling the driveway this afternoon.

Brent Maier said...

Thanks GC, thats great news! When I called the wife and told her what happened today she laughed and said, "Last time you lost your shirt, this time you lost your GHD". I'll give them a call on Monday!

Geoff Aucoin said...

I can't believe your GHD broke, Brent, that can't be easy to do! It must be well used, I guess you'll have to pony up for the next one...

Lisa M said...

A1: 125/125/130/135/140 all 5s except last set 4
could go heavier but was protecting knee
A2: 4/4/5/4/4 mixed up grips supinated was easiest these felt really strong today
B: 35# each hand did three sets then shut er down because was hurting knee
C: 4:39 20 secs faster than last time

Mario "ATP" Ashley (CrossfitRedline) said...

A1. 205, 5 sets
A2. 6-6-6-5-6
B. 35 lb dumbell bulgarian split squat
C. 75=3:43

Jason Buzzard said...

A1: 225x4 (5), 245 (4)
A2: 7,7,7,6,7
B: 30# DB for all, 5 reps per leg
C: 6:37

L pull ups are getting better, split leg squats still make my quads feel like they will rip out of my skin. GHD sit ups are getting a lot stronger and faster.

Craig said...

A1. 185(6)/195(6)/205(6)/210(5)/220(4)
A2. 11/8/7/7/7
B. 25(7)/30(7)/45(5)/45(5)
C. 4:34.

A1. Squats felt good. tough tempo. should have started at 205.
A2. L pull ups felt solid.
B. split squats hammered the hip flexors.
C. 2 sets of 50. 58 secs faster. two hands to the floor.

Andrew Romeo said...

B: 24kg in each hand x5x7
C: 6:12

exp. said...

part 1: 8 rds + 1 chin

sdhp started out unbroken...then got broken then real broken

part 2: 3:19 (first 1k row for time...brutal...went into it wanting sub 3:10...held a 3:06-3:08 pace for about 800m and then totally imploded...hit a serious wall...i'll get'er next time)

will continue to post, but a few days behind...will be following Marchers WODs with those at my box following Big Dawgs program and competing in sectionals

Good luck to all those competing in mid-February!

word verification: "beeda" as in "A 1k row can beeda guy down"

Josh said...


A. 155x6,165x6,175x6,185x6,191x6 (snowed in and no rack at home so had to clean and pop behind the neck, challenging but normally would do more)
B. 5,6,5,5,5 (bent knee)
C. 45x7,51x7,55x7,55x7
D. 9:51 (no GHD, sub k2e's)

Yelvi said...

A1. 205(6), 215(5), 225(4), 225(4), 230(4)
A2.10, 7, 6, 6, 6
B. 30lb db(7), 35(5), 40(5)
C. 6:19, faster by 1:31

Marie Rochat said...


A1. 135x6/145x6/150x5/150x5/155x4
A2. 3/3/3/2/3 (these were all strict with legs fully staright.
B. 25 per hand x5/25x5/25x6/25x6
C. 4:51

The squats were completely ass to grass. I focused on depth and tempo rather than weight. Used a pretty narrow stance for these as well. The L sit pull ups were tough for me again as usual. I must say that I have been implementing some hamstring streching from Kelly Starrett's seminar and I already feel a difference in my L Sit Pull Ups (it's only been about week too).

ken c said...


thanks for the input. will do it tomorrow. was at a competition all day as a coach and didn't have time to workout today.

bmizzlle said...


A1. 185/195/200x5/200/200
A2. 5/5/5/5/4
B. 45/50/50/50 total weight x7 all
C. 5:00

was at a 3 hour SEAL prep training so just got to it and pretty beat.

Mack Lar said...

A1. 205/225/245x5/245x5/245x5 SHould have started heavier or called set of 205 a warmup set.
A2. 10/9/6/7/6 Focused on perfect form for these. Much stronger than last week.
B. 55/55/60/60
C. 6:54 Four seconds slower than last week. 30 UB then very broken. When I get to failure on GHD situps, thats it and I can barely string 5 together.

Kyle F said...


A1: 185/205/235/265/285
A2: 10/9/8/8/7
B: 35/40/50/60
C: 7:30

Felt good. Still Sore from the DU/CU/PJ WOD.

Stefani said...

A1. 65/75/85/85x5/85x6
A2. 4/2/3/2/2 (knees on way up legs out on way down)
B. 10/15/15/15
C. 4:00 subbed swiss ball anchored sit-ups.

Felt like crap today think I'm taking tomorrow off.

ken c said...

A1. 245X6 255X4 265X4 275X4 285X4
A2. amrap db ext rotations (25lb):
rt 25, lft 13; lft 20, rt 28.
amrap db powell raises (25lb): rt 20, lft 20; lft 17, rt 19.

B. 25x7 35x5 45x5 55x5

C. 6:54

i alternated the external rotations and the powell raises as part of A2. not sure why the right side is stronger than the left. i'm left handed. go figure.

ken c said...

oh yeah. something pinched in my shoulder on that 13 round with the left hand ext. rot. or i could have done a few more. right elbow is okay now.

rackempackem said...

A1. 70kg, 75kg, 80kg, 85kg(5), 85kg(4)
A2. 14, 10, 8, 6, 6. Felt strong. Could be more precise with pause tempo at bottom and top perhaps.
B. @2x22,5kg. Difficult keeping track of repcount and tempo while doing a new movement. Did them on the floor without bench. Think i did 7/leg all the way. Mentaly thogh.
C. 50 GHD SU for time 4:20. No time for 100, thank god.

Felt good in the begining of the wod but after a while i got totally worked. Been happening alot on these A, B-WODs after my one week break. Hope it turns around soon.

Jenny said...

A. 145 (6), 155 (4), 155(5), 175(3)
B. 4, 3, 3, 3
C. 35# db, 4 x 6reps
D. 5min on decline bench

Rossco said...

A1:135 (6) x 5 A2: 3,4,4,3,3 b:55lb (7) x 4 c: 3:36
Notes: ring pullups, ghd situp on stab. Ball
Did thursday's jump/pullup/pp yesterday. Time: 29:56. Goal was 30:00. Ring pullups.

Dave X said...

A1. 175x6
A2. 5, 5, 5, 3, 3
B. 25x7 per arm
C. 7:15

Alte post due to illness. Thought I was going to suffocate the entire time. The GHDs were the worst.

Jenny said...

A1. 50kgx6, 50 kgx6, 60 kgx4, 60x5, 60x4
A2. 6-5-5-5-5
B. First 2 rounds with 12 kg/arm- 7 reps.
The last 2 with 14 kg/arm - 7 reps
C. 5.16

liss126 said...

A1. 135x6; 145x6;155x6;165x6;175x6
A2. 3-4-3-3-5

B. 25x7;25x7;30x7;35x7 (increase of 20# from last)

C. 4.14 rx'd (34s PR)

Bear said...

A1 70 kg / 6 reps – 80 kg / 6 reps – 90 kg / 6 reps - 100 kg / 5 reps – 100 kg / 5 reps
A2 5 – 5 – 4 – 4 – 4 reps
B. 2 x 11.5 kg / 2 x 7 reps – 2 x 16.5 kg / 2 x 7 reps – 2 x 19 kg / 2 x 4 reps – 2 x 19 kg / 2 x 6 reps
C. 6:05 min

Did Bulgarian Split Squats since I needed the stretch.

bso said...

A1. 225(6), 240(5), 240(6), 240(5), 240(4)
A2. 9-9-6-5-6
B. 55#dumbells x 7/leg x 4
C. 50GHD 1:57

exp. said...
This comment has been removed by the author.
exp. said...

A1. 205(6),215(6),225(6),235(5),240(5)
A2.9/8/5/5/9 (supinated grip on the last set...huge difference)
B.(weight of dumbbell per hand)...45(7)/50(6)/50(5)**/50(6)...
**really blew this set...lost balance...didn't have foot fully on bench...slid off a couple of times
C.7:06...first time doing this many GHD sit-ups in a row and I got just f#*kin worked...def need to work on these

dontpanic356 said...

Still playing catch up

A1: 255 for all sets. felt sluggish
A2: 10, 6,5,5,5
B: 60 lb dbs did not rest between legs, forgot that part
C: Ouch. cramped up. but finished

tania said...


A1. 145(2), 125(6), 135(4), 135(4), 135(5) not feeling strong, the tempo was difficult and my high bar BS is significantly weaker than my low bar
A2. 6-6-5-4-6 rx'd

B. 15(7), 17.5(7), 20(7), 25 (6) – should have gone heavier

C. 5.11 rx’d, disappointed with this time