Sun, Feb 21, 2010



March 7th folks:


part 1:
12,9,6,3 rep rounds for time;
Dead Lift - 315/225#
Muscle Ups

rest 1 hour

part 2:
3 sets for total working time:
3 x [1 hang power clean/2 hang squat clean/3 push jerk - 135#/95#/5 burpees/6 cone touches]
rest 2 min
DL - you cannot drop weight from top
muscle ups - arms at full extension at bottom and top
part 2 - 1 set = 3 rounds of 1 HPC/2HSC/3PJ/5 burpees/6 cone touches - 20' apart; i.e. you perform the BB complex, back up and perform 5 burpees, then proceed to cone # 1, touch this cone and another one 20' away from that one for a total of 6 times (i,e each cone 3 times)...then go back to the BB complex and perform the entire set 2 more times; TIME this set, rest 2 minutes and repeat the 3 rounds 2 more times timing each round; add all times together

late Marchers:

[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores
compare avg meters recorded on Feb 17th to this time

post times and meters to comments

74 comments:

  1. Catching up as part 1: 15-1 HSPU, 8 LPU: 14:41

    Last 3 sets of LPUs insanely broken.

    rowing as a part 2 tonight.

    ReplyDelete
  2. Row sprint: 169m, 173m, 176m, 176m, 160m (tried damper 8 on the last sprint, it killed me!)
    10 min rest
    175m, 153m, 168m, 176m, 170m

    Nearly fell of the seat on the second one (153m). :)

    Compared to 17/2 I could get out a few more meters on a higher damper setting (6-7) today. So it feels great! Thanks coach!

    ReplyDelete
  3. Late Marcher

    138, 140, 139, 139, 139
    138, 140, 141, 142, 143

    ReplyDelete
  4. Lacking explosive power..

    166m (damper 8) - 163m (7) - 161m (7) - 161m (7) - 160m (7).

    Rest 10 min

    156m (7) - 157m (7) - 155m (7) - 160m (7) - 159m (7)

    ReplyDelete
  5. m/25/197/6'3"

    Set 1: 186-188-184-177-180
    Set 2: 183-177-179-174-180

    Missed this on the 17th so nothing to compare. Experimented with the damper throughout and think that 7 was best for this interval.

    ReplyDelete
  6. 169, 166, 159, 160, 151
    Avg: 161
    Avg (feb 17):165

    10 min rest

    147, 154, 153, 149, 153
    Avg: 151
    Avg (feb 17): 161

    ReplyDelete
  7. Male 34yo, 6'0, 166lbs

    rows as part 2: 176m, 176m, 174m, 173m, 172m

    cut it in half. A bit shorter distance covered than this tuesday. Not too much juice in the legs and calves today, probably because of the 60+ 8'2 broad jumps yesterday.

    ReplyDelete
  8. Damper 10 for all but last 2 sets

    1.182 m (pace b/t 1:19-1:23 49 s/m)
    2. 181 m (1:18-1:24) 46 s/m)
    3. 180 m (1:18-1:24) 45 s/m)
    4. 179 m (1:19-1:25 47 s/m)
    5. 178 m (1:18-1:25 49 s/m)
    5 min rest
    1. 179 m (1:19-1:25 51 s/m)
    2. 175 m (1:20-1:27 45 s/m)
    3. 167 m (1:22-1:27 46 s/m)
    4. 172 m (1:22-1:29 46 s/m damper 8.5)
    5. 175 m (1:19-1:25 44 s/m damper

    I was short on time so only took 5 mins betwen sets 1 and 2

    Lost focus on set 8 for some reason. Then I started visualizing myself rowing against some of you other big dawgs who just wouldn't quit and the pace went back up!

    Avg 176.8m. compared to 169.25m on the 17th. The damper setting definitely changed things.

    Very happy with my top pace of 1:18 compared to 1:22 on the 17th. Defnite PR!

    Strokes were much sorter and quicker at this damper setting, and the workout was much harder than on the 17th!

    ReplyDelete
  9. m/46/5'8"/165

    Gained weight!

    Used the timer today

    Part 1: 176,173,176,173,171
    rest 10
    Part2: 171,174,173,173,172

    No gass today compared to last week. All 500m split averages lower by about a second. Clouds parted briefly on the third row of part 1.

    Did some deads after 20 minutes 4x5 reps, 275,295,315,275 to see if back was back in shape (and in anticipation of the March 7 WOD!) - all is well

    Feeling pretty sore (shoulders?) and tired - ready for a rest day.

    ReplyDelete
  10. Skipped this one :( Had to work at 3pm, so I went for a run in the SUN :)

    ReplyDelete
  11. 25/140/5'10"

    Late marcher

    160, 160, 160, 159, 159 (Damper 6.5)
    160, 161, 161, 160, 160 (Damper 7)
    ------
    Average: 160.0
    Feb 17: 156.6

    Felt much stronger today. Slowest split this time was my fastest on the 17th. Using a higher damper definitely made a difference. Managed to get it down to 1:28/500m which is a PR for sure.

    ReplyDelete
  12. 179,180,175 (shorts got stuck in slide), 181, 179
    179, 173, 167, 175, 173

    Today's average- 176.1 meters per 30 sec
    Average on the 17th- 170.8

    ReplyDelete
  13. Early March...

    Part 1: 14:34

    1 hour 15 minutes rest

    Part 2: 3:22, 3:28, 3:17

    Deadlifts were strong, broken once in round of nine and fast throughout. Never strung more than three muscle-ups together, and missed two. Scaled up to 155 for the barbell movements in Part 2, and subbed three HPC for the one HPC and two HSC.

    ReplyDelete
  14. 34, 6', 190

    175, 176, 175, 175, 172
    174, 170, 170, 172, 169

    damper @ 9

    There you go Geoff. No more lurking.

    ReplyDelete
  15. 17th:
    183m-180m-174m-173m
    174m-172m-166m-167m

    21th:
    185m-180m-175m-168m-170m
    175m-173m-170m-169m-170m

    -Average a bit stronger than last time, with less rest but 1rst wod of the day compare to 2nd last time.

    Felt good.

    ReplyDelete
  16. Early Marcher

    Part 1:
    12:48

    Rest exactly 1 hour

    Part 2:
    2:42
    2:54
    3:00

    Total working time = 8:36

    Unit,
    Last time you did this WOD, what did you do to refuel between part1 and part 2? With such a short time I was nervous to eat any protein, and risk upseting my stomach. So I just had a small sweet potato and lots of water. Thanks for the help.

    ReplyDelete
  17. Damper 8- 175,169,166,169,168
    D5-171, D6-173,171,167,163
    D8 too tough today, felt best at 6

    ReplyDelete
  18. Early March:
    Part 1: 14:26 (Bar MU's)
    Rest 1 hour
    Part 2:
    Only 2 rounds, my left medial forearm epicondyle hurt pretty bad after the MU's.
    115#, plus should have done my conversion before (us Germans are bad with feet/yards, so I had the pylons 20 meters apart).
    4:33, 5:37

    ReplyDelete
  19. 28/5-10/170

    167-171-171-170-167

    172-170-169-167-170

    Today's average- 169.4
    2/17 average- 168.4


    I was pretty happy to row a faster pace considering there was 30 seconds less rest and two more sets than on 2/17.

    ReplyDelete
  20. Paul...
    when I did this WOD a few wks ago I did not fuel between and I think my rest was 1/2 of what it should have been... not that I recommend that would b the way 2 go, but that's what I did...

    I think I was somewhere around 7:30 for part 1 and around 2:00 for each of the three rounds (6:05 total working tine or so)... thus is off the top of my head so I'd have 2 look 2 b precise...

    at work 2day (25 hr shift Sundays for the next 9 wks... and nights during the wk (5pm-7am) with sat's off... blah...) so prob won't get one in 2day... nxt couple mo r gonna b rough keeping up but there r sone exciting tines coming up!... gd luck 2 all y'all competing nxt wknd!... has anyone come up with that table of whom is competing when?...

    ~gm2

    ReplyDelete
  21. Late March:

    Played with the damper a bit to see if I could get more meters...

    Set 1. 152m damper 7
    2. 152m 6
    3. 149m 5
    4. 151m 8
    5. 150m 7
    6. 151m 7
    7. 151m 7
    8. 150m 6
    9. 148m 6
    10.152m 7

    ReplyDelete
  22. 170 172 174 168 169
    170 170 170 168 169
    1700m total
    Nothing to compare to from last time we did this...

    Felt ok, bad nights sleep. Recovery times got quicker as the wod progressed...not what i would expect...

    ReplyDelete
  23. First day of OPT programming after a 2 month cycle of CFWF. Time to get some of my metcon back.

    177/179/174/176/173
    173/171/168/168/166

    Drag factor 116 for first 7 intervals then 107 for last 3.

    ReplyDelete
  24. Unit, you are exactly right about your times. I knew I wouldn't get close to your deadlift/muscle up time (315 is damn heavy for me). I wanted to match your first round in part 2 and fell short by 1 minute! I was basically off your times by one minute each round.

    I'm getting pretty nervous about this qualifier. I really want to do well and represent OPT, but I just don't have the work capacity yet that you guys have.

    ReplyDelete
  25. Late Marchers
    171,172,172,169,167m
    10 min rest
    169,167,167,165,165m

    Better times over all, damper setting was 8.5 this time last time it was 6.5 not sure if that made the difference.

    ReplyDelete
  26. 160/161/163/160/159
    5 minute break (short on time)
    160/154/155/154/155

    ReplyDelete
  27. Yesterdays part 2 done this morning.: 12:33 (toes to bar were painfully slow and pullups were very broken)

    4 hr. rest

    Then todays row:

    201-198-194-194-193
    10 min rest
    192-192-190-189-188

    Damper on 4.5 entire time. My quads and glutes are smoked right now. Hard to stand up straight. That was fun.

    ReplyDelete
  28. thanks everyone for the congratulation comments yesterday.

    food,drink and sleep were all off. last 3 rds low as I was crushed by then.

    188,188,186,184,183,
    186,183,179,178,172

    1827 total. avg meters up ~ 3m/rd.

    my wife joined me for the wod today and she averaged high 120's.

    ReplyDelete
  29. Early March:

    Part 1-
    23:25

    Part 2-
    9:49 total time

    ReplyDelete
  30. Late March
    173/168/172/184/172=859
    177/167/175/171/173=863
    avg 2/21=172.2
    avg 2/17=175.0

    Notes: Rest was sufficient until the 10th row. Didn't feel like I had as much leg drive today.

    ReplyDelete
  31. @ Eau Claire Y
    46yom/176#/6'
    All damper 7
    1st
    173m 1:26.7 44 s/m
    173m 1:26.7 44
    173m 1:26.7 44
    170m 1:28.2 46
    166m 1:30.3 46
    Sub Total=855m
    Avg = 171

    2nd
    167 1:29.8 48 s/m
    171 1:27.7 46
    168 1:29.2 46
    166 1:30.3 46
    165 1:30.9 46
    Sub Total=837
    Avg = 167.4m
    Grand Total = 1692m
    Overall Avg = 169.2m

    Feb 17 Overall Avg = 168.5

    Much harder today with 2 more total rep's & 30 seconds less rest.

    Way to go Pete! 182m in 30 seconds is no small thing! 173m is everything I have!

    ReplyDelete
  32. 183, 181, 180, 179, 177
    183, 177, 177, 175, 174

    ave=178.6

    from feb 17:

    ave=178.5

    Todays ave was higher by 0.1m- go figure
    felt better today as my numbers were higher but then fell off prob due to less rest inbetween and more intervals. On feb 17 my numbers were more consistent but lower.

    ReplyDelete
  33. Early Marcher

    Part 1
    8:05

    Part 2
    2:44,3:02,3:18= 9:04

    ReplyDelete
  34. Late Marcher
    1st 5, damper on 10
    171.169,168,161,162
    2nd 5, damer on 8
    165,162,159,160,153
    Played with stroke rate, a bit, but gave it full out. 163 avg for 10, Feb 17 was on damper 6, and avg 164.75. Guess I'm better off at 6, with better strokes.

    ReplyDelete
  35. Unfortunately had to pass on today. Hands and fingers are too sore and still exhausted and sick.

    Will reconvene on Tuesday.

    ReplyDelete
  36. Early March
    Part 1
    10:50- 3 failed muscle ups but dead lifts felt good

    Part 2
    2:21, 2:25, 2:21- 7:07 total time felt pretty good

    ReplyDelete
  37. Pre WOD workout:

    4 X 400m for time w/2min rest b/t runs
    10:35


    182/182/186/187/180

    182/183/183/181/185

    ave: 183.1

    Feb 17th ave: 186.9

    ReplyDelete
  38. late Marcher

    181/181/178/171/176
    179/179/179/176/172

    Avg: 177.2 (damper 4.5)

    No earlier comparison

    ReplyDelete
  39. Late Marcher

    6 damper for all
    160,170,170,171,171
    172,171,170,172,171

    first set my shorts got caught under my seat..
    No energy at all today and my back/chest are smoked still from yesterday.. looking forward to a massage tomorrow!

    ReplyDelete
  40. Part 2: did 5 rounds, felt really good.
    2.40 2.35 2.32 2.38 2.42
    Hauling construction junk again all day so had to skip part 1.
    No more excuses for me after this week. Just finished my new house so my home gym will be ready in a few days and I will be back on track.

    ReplyDelete
  41. 38/6'2"/198 (Late Marcher)

    193/190/189/184/181m
    187/186/185/184/182m

    Dec 17:
    181/180/178/174m
    175/176/175/173m

    Notes: Damper @ 8. No rolling meters. Went to gym for warmup and went to row and rower was still broken. Drove home and rowed in the living room. After round 1, I was on a mission to stay above 180 in round 2. Eye of the tiger and burning heart were the anthems for the last two pulls! Ouuu

    The videos are great to see with so many familiar faces, it's nice seeing everyone smashing the workouts. Jefff, I felt the pain in your face towards the end of your row, I was there my friend. Great job! Too many names to comment on but it was a pleasure to watch all of you. It gets pretty lonely come game time when your loudest fans are the trickles of blood and sweat as they hit the garage floor. Many of you know what I speak of and have been there. Keep it up all you lone wolves out there, we're not alone! Ouuuuu

    ReplyDelete
  42. Averages:
    Todays: 186.1
    Jan 17th: 176.5

    ReplyDelete
  43. I felt great today and kind of lost some self control.

    Powerclean work: 225/3, 235/3, 245/3, 255/3
    Rest 10
    Grace: 2:19, disappointed with that. Did 18 unbroken and then the bouncing weight lost me about 2 seconds per rep. Hightemp plates on rubber bounce for a long time lol.

    Row WOD:
    Round 1: 181, 180, 176, 176, 173 Rnd 1 total: 886;
    Round 2: 176, 175, 175, 174, 171 Rnd 2 Total: 871;

    Workout total: 1757m

    I waited 20 minutes after grace, but I think it took it's toll a bit. I was about 5m short per interval than last time.

    GHD Situp speed work.

    ReplyDelete
  44. Late Marcher

    193, 191, 190, 189, 188
    191, 186, 190, 188, 186

    Today avg. 189.2
    2/17 avg. 190.25

    ReplyDelete
  45. 176,174,173,174,174
    Rest 5 ,short on time
    174,173,171,174,174

    ReplyDelete
  46. Late Marcher
    No access to rower, so I subbed treadmill.
    I did 30 sec sprints @ 12 mph & 10 incline.

    ReplyDelete
  47. 180,178,174,131,168,171,175,168,165,165
    av 167.5
    first day back after being sick for a week

    ReplyDelete
  48. Early Marcher
    part 1: 10:53 Had to walk/run about 100 ft between deads and MU's. Not sure if that hurt me or if the extra rest helped. All deads UB. MU's Broken.

    Part 2: 2:03/2:21/2:58 Total time 7:22
    Failed on last PJ of last rd so had to breathe for 10 seconds and try again.
    Paul Klein: You will not be alone in NC/SC(I believe thats where you're competing). I'll be there as well representing OPT. Trust in Coach's programming and leave it all there, thats all we can do. Look forward to meeting you.

    ReplyDelete
  49. Mack, see you at the NC/SC qualifier. I look forward to meeting you.

    ReplyDelete
  50. part 1:
    epic fail (AGAIN!) on muscle-ups... first round took 11 minutes... switched to strict pullups and dips... finished somewhere around 17 minutes I think.

    part 2:
    12:28

    ReplyDelete
  51. Early Marcher:

    Tried DL's @ 315, did lots of warm-up leading up to it. Got 6, then got told by the gym manager to not slam the weights (which I wasn't but setting down 315 makes some noise on old school plates). 315 is a bit much for me, I scaled down to 225 to save time (stripping a 45lb'r). Wore a weight vest kipping pull-ups / dips and did same #. So part 1 came out like this:

    12 - 6(315), 6(225), 12 weighted P-U's, 12 weighted dips
    Rest as rx'd (added 12 PU's and 12 Dips on end to compensate) - came in @ 14:51 with annoying gym manager guy.


    Part 2: Scaled to 110lbs, and did 10 burpee's instead of cone sprints (coming to conclusion that I may have to make the drive to the closest x-fit box) - would've killed to do the cone sprints in retrospect the extra 5 burpees at each round sucked.

    Total working time: 12:56

    Humbling day, need to work on DL a lot I think, right now I can squat more than I can DL....

    ReplyDelete
  52. Early March WOD

    Part 1: 29 min*

    Part 2: 7 min working time

    *I was kicked out of the basketball gym for doing muscle ups 2 reps into my set of twelve. The a-hole told me it was too dangerous. I politely explained that the people playing basketball were more likely to get injured then me but he wasn't having it. Needless less to say it threw off my game having to move everything. Time includes arguing time as well as moving shit time.

    ReplyDelete
  53. Rested one minute in between all 10 sets. To little time as usual..

    153
    147
    141
    147
    145
    141
    141
    140
    142
    144

    ReplyDelete
  54. Had to do on Monday--only 5 sets to rest hip some more.
    143/144/143/143/143/

    ReplyDelete
  55. Early Marcher

    Deads/MU's - 13:10

    Broke sets of 9 and 6 for deads, muscle ups were weak, never strung more than 3 together, missed several

    BB complex/burpees/sprints - 2:36,2:50,2:58

    happy to keep all of them under 3, sprints quickly turned into jogs into shuffles

    ReplyDelete
  56. jason crossfit milfordFebruary 22, 2010 at 12:41 PM

    182/181/195/191/191
    186/190/186/190/197

    ReplyDelete
  57. 30s on 60s off x10

    163/162/168/174/171/170/168/174/173/177
    avg ~ 170m

    ~gm2

    ReplyDelete
  58. late marcher
    188, 186, 181, 178, 175
    179, 177, 176, 173, 173

    missed feb 17 (away skiing) so no comparison... back on sched tomorrow

    ReplyDelete
  59. early march

    deadlift/muscle up: 11:58.

    c&j complex/burpee/sprint:
    2:12, 2:31, 2:58.

    happy with the deadlift. quick and all unbroken. muscle ups all singles.

    ReplyDelete
  60. Late March - a day late:

    170/169/169/160/154
    160/160/154/154/154

    Ouch. I was laid out pretty good after this one...

    ReplyDelete
  61. 168,166,165,165,163
    166,165,165,165,165

    Tried damper on 10 for 1st row of each set and then tried 9,8,7 and used 7 on my last 4 sets.

    ReplyDelete
  62. Mario "ATP" Ashley (CrossfitRedline)February 23, 2010 at 11:23 AM

    Late Marcher:

    148-155-147-154-152

    rest 7min

    148-149-152-161-161

    comments:

    I experimented with a couple settings on the damper today. From 6-to-4.5 I still prefer 4.5 for now

    ReplyDelete
  63. 1: 173/172/170/167/162 m

    2: 170/162/159/155/155 m

    Very hard to keep moving On the intervals below 170 m, the lactic acid took a good grip on me! Last week I had some trouble finding a good damper-setting. Today I tried 8 for the most part and it worked out better with more meters.

    ReplyDelete
  64. m/21/5'8/162

    1: 168 meters
    2: 165 meters
    3: 159 meters (seat slipped)
    4: 163 meters
    5: 161 meters
    6: 156 meters
    7: 160 meters
    8: 156 meters
    9: 156 meters
    10: 159 meters
    avg - 160.3
    2/17 avg - 159.25

    ReplyDelete
  65. bwt today: 175, damper 5.5, feet @ 2
    174, 170, 172, 163*, 165
    175**, 171, 164***, 164, 163

    Notes:

    *Rower slid away on me
    **Peak speed at 1:10... fastest ever
    ***Slid part way off seat

    Held handle with mixed grip right near the chains to accommodate my wrist (left hand supinated and higher than right hand)

    ReplyDelete
  66. meters:
    161
    161
    158
    160
    161
    161
    161
    160
    159
    157
    AVERAGE: 159.9m

    Last week average: 153.5m

    ReplyDelete
  67. Damper on 10
    165
    162
    161
    160
    159

    159
    Changed damper to 9)
    160
    161
    158(butt fell off rower)
    162

    ReplyDelete
  68. Just took another attempt at it with a higher damper cuz I was curious... with no warm-up I pulled 184 at damper setting of 8... good to note for future reference!

    ReplyDelete
  69. Rows:
    170/172/173/172/172
    10 min rest
    170/174/170/172/173

    ReplyDelete
  70. Rows:
    139/137/139/152 changed dampner/140/142/143/143/148/142

    ReplyDelete
  71. Part 1: 15:06
    Dead lifts were limiting factor.

    Part 2: 2:20/2:36/2:58
    Probably could have paced myself better on these sets. Traps are shot after deads and hang cleans.

    ReplyDelete
  72. Early marcher for 20-21 march COMP. :

    Part1: 10:30

    Part2: 2:12 2:32 2:50
    Total work time : 7:44

    ReplyDelete