A1. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec

A2. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec

B1. Push Press @ 12X1; 4-6 x 4; rest 120 sec

B2. CTB Kipping Chin Ups - 15 x 4; rest 120 sec

C1. Press @ 12X1; 4-6 x 3; rest 90 sec

C2. Kipping Chin Ups - chin breaks vertical plance - 20 x 3; rest 90 sec

post loads and notes to comments

double tomorrow

## 97 comments:

I'm thinking I'll have to start warming up my shoulders and elbows now...

Unit, stand down sir!

(Kilos)

A1.( 6 reps) 40-40-45-50-5

A2. (Used 8 kg) 4-4-4-4-4

B1.( 6 reps 9 50-50-44,6-44,6

B2.Ub/Ub/10,5/10,5

C1. Had 40 kg on the bar.. Did 2:(

Second round: 30 kg - 6 reps, third round 34,6 kg - 6 reps

C2. UB/10,10/12,8

Haha, arms was about double the real size at the end of this session. For 15 minutes I was heeuuuge! :-)

A1. 6x60kg, 6x70kg, 6x80kg, 5x85kg, 4x85kg

A2. 6x15kg, 6x20kg, 6x25, 4x27.5kg, 4x27.5kg

B1. 6x60kg, 6x65kg, 6x70kg, 4x75kg

B2. unb, unb, unb, 10/3/1/1

C1. 6x50kg, 5x52.5kg, 4x52.5kg

C2. unb, 12/5/3, 10/5/5

A1.6x80,6x85lb,6x90lb,6x105,6x115lbs

A2.4x20,6x15,6x15,6x15,5x15lbs

B1. 6x65,6x75,6x85,6x100lbs

B2.UB,B,UB,B

Did every other set regular kip and the UB ones were butterfly.

C1.6x65,6x75,4x85lbs

C2.UB,B,B

All of these were regular kipping pullups cuz of the vertical plane.

My cert was awesome the crossfit instructors were amazing. I learned so much :) Great to be back on the OPT.

A1. 145x5/150x5/155x6/160x6/165x5

A2. 25x5/30x5/35x5/40x4/45x4

B1. 135x6/140x6/145x6/150x4

B2. 8,7/8,7/6,6,3/5,5,5

C1. 130x4/130x4/130x4

C2. 6,6,8/8,5,5,2/5,5,5,5

The set of presses/chins frickin kiled me. Th e9 previous sets felt easy compared to the last three!

Can't wait to hit this one up in the gym...looks like a good ol time.

A1) 155/165/170/175/180# - reps- 6/5/5/4/4 split jerked the last two

A2) 35# for all sets @ 6 reps

B1) 135/135/140/145# - reps- 6/6/5/5

B2) Unbroken for all

C1) 95/105/115# - reps- 6/6/4

C2) Unbroken for first 2 sets, last set 15-5

Everyone check out the Crossfit Journal and watch the story about Mary! Very inspiring!!

Sorry for missing out on commenting here lately.

(all in kg's)

A1: 60x6, 70x6, 80x6, 90x5, 90x5, 90x5

A2: 15x6, 17.5x5, 17.5x4, 17.5x4, 17.5x4, 17.5x3 + up to lower lip :(

B1: 60x6, 70x6, 75x5, 75x5, 75x5

B2: 10/5, 7/4/4, 7/5/3, 7/4/3/1, 5/4/3/2/1

C1: 5x60, 4x60, 2x fail (stopped)

C2: 1st set very very broken. Second: 3x fail in a row at 19. Didn't even try third set.

My arms and my shoulders were so totally ripped to shreds during the final presses that doing the second-to-final set made people look at me very very strangely at the gym (public none-xfit gym today). Apparently my grunting wasn't appriciated.

Between pj/pp/press set, I powercleaned the weight from the floor (did pullups in the rack).

A1 115 135 145 155 175(4)

A2 35 40 45 50(4) 50(4)

* The first set of push presses i got massive T-spine and lumbar cramps, it dropped me to the floor, my wife had to come try to rub it out, then i foam rolled for 5 min and they subsided about 50% so i tryed a few more sets...

B1 95,115(very light)

B2 2 sets unbroken

C1 95,105

C2 2 sets fast and unbroken..

I am not too sure why my back cramped like that...30 min later its still very tight...ideas?

A1. 132/145/155/165/176

A2. 15/17.5/20/22.5/25

B1. 132/142/152/162

B2. 15 unbroken x4

C1. 120/122.5(4)/122.5(4)

C2. 13/7, 10/5/5, 5/5/5/5

A1. 6x60kg, 6x65kg, 6x70kg, 6x75kg, 4x80kg

A2. 6x21kg, 6x25kg, 6x29kg, 4x35kg, 4x35kg

B1. 6x60kg, 5x70kg, 6x70kg, 4x75kg

B2. unb, unb, unb, unb

C1. 6x40kg, 5x50kg, 4x50kg

C2. unb,unb,unb

A1. 6x155,6x175,6x185,4x195,4x195

A2 6 reps w 15 pounds - supinated

B1 6x155,6x175, 6x185,4x185

B2 UB,UB,12/3,8/2/2/1/1/1

C1 4x135,5x125,6x135

C2 12/6/2,10/5/4/1,11/4/3/2.

That workout is up there with the best ever.Truly brilliant programming every way you look at it,I was blown away midway through the workout looking at what coach had designed...it is beautiful! I feel very blessed to be part of this unique community and excited to see my growth in every aspect of fitness searching to be ....fit as shit.

There is a storm brewing......

oops..3rd set of C1 6x115

A1.) 95, 100, 105, 115, 120

all 5 reps

A2.) 20, 22.5, 25, 30, 30

all 5 reps

B1.) 95, 100, 105, 110

all 5 reps

B2.) all unbroken

C1.) 60, 60, 60

C2.) all unbroken

First day I got to workout in our basement gym :) It was great! My 10# bumpers from Rogue haven't arrived yet and I only have a pair of 5# plates and 2.5# plates before the 25# bumpers, so I had to make do with 60# for the press.

Nice job on the 85# for multiple reps on the press Lulu!

23/145

A1. 155x6-160x6-165x6-175x5-185x3

A2. 20x6-30x6-50x4-50x4-50x4

B1. 135x6-145x6-155x5-165x3

B2. UB-UB-UB-UB using butterfly all consecutive

C1. 115x5-125x4-135x2

C2. UB-UB-UB.....these were harder then the CTB

A1: 95/105/115x6, 125x5, 130x4

A2: 45# x 5,5,5,5,4

B1: 95/105x6, 110x5, 115x4

B2: UBK, 12-3, 10-5, 8-4-3

C1: 85x5, x5

C2: 10-5-5, 10-5-5

Only had time for 2 rounds on 'C'.

A1. 95lb (6), 105lb (6), 110lb (6) 115lb (5), 115 (6)

A2. 10lb (6), 15lb (4), 15lb (4), 15lb (3), 10lb (4)

B1. 95lb (6), 105lb (4), 105lb (5), 110lb (4)

B2. 15 each round all rounds were broken.

C1. 75 (4), 70 (5), 65 (5)

C2. 20 each round but all rounds were broken.

My coach, BK, is going to Calgary this weekend and I know our entire box will grow from his experience. Like OPT, he is a constant source of inspiration. I'm sure the energy and information this weekend will be off the charts!

31m/200/6'1"

A. 175(6)/185(6)/185(6)/185(4)/185(4)

A2. 35#(6)/35#(5)/35#(5)/35#(4)/34#(5)

B1. 155(6)/155(6)/165(4)/165(4)

B2. all rounds broken

C1. 115(3)/105(5)/105(5)

C2. all rounds broken

Felt good with push but not so much with pull. I continue to struggle with pullups, especially chest to bar. My hands are pretty messed up right now and I feel like if that is bad then so goes the pullups. I'm not sure if there is anything else I can do other than keep trying?

A1: 155x6, 185x3, 185x3, 185x3...attempted a fourth rep on each

A2: 70x6, 87.6x4, 95x4, 95x4

B1: 155x6, 160x4, 160x4, 160x4

B2: unbroken

C1: 135x3, 135x3, 135x3...

C2: 20, 17/3 w/ 20#weight vest, 20

One of my clients stopped in and gave me the weight vest so I had to try it out. Big fan of weighted pull ups.

Thanks Katrina :)

I watched the vid of your OHS and your squat cleans a few weeks ago. Just wanted you to know that I have learned a lot from your technique!!! You are a MACHINE :) Hope to cu in May.

A1. 6/150 6/160 5/165 5/165 4/165

A2. 6/50 6/55 5/60 5/60 4/60

B1. 6/145 6/150 4/155 4/155

B2. UB, BW+5UB, BW+10UB, BW+15, 13/2

C1. 3/125 4/115 4/115

C2. UB, UB, 17/3

PU's all felt good grip was failing by the end.

All presses felt good just need to continue working on getting under the bar on push jerks

A1. 135/155/175/195x5/215x4

A2. 4x16kg/16kg/12kg/12kg/12kg

B1. 155/165/175x5/185x5

B2. All broken and getting better

C1. 155x5x3

C2. All broken; last set really hard

Felt good today

A1. 141/148.5/155/157.5/160

A2. 30/35/40/45/50 (very tough 6)

B1. 141/148.5/151/153.5(4)

B2. 15/15/10,2,3/10,2,3

C1. 111/111/111(5)

C2. Tried 4 rep x 5 with 5 breaths b/t. Forearms were done after set # 1 of C2B's.

Chin-ups felt retarded after weighted ones.

A1: 6@65lbs- 6@75- 5@85- 5@95 (failed on 6th)- 5@95

A2: 4@10lbs- 4@7.5- 4@7.5- 4@5- 4@5

B1: 6@65lbs- 5@80- 4@95- 4@90

B2: All broken. Still not able to hit my chest to the bar but I am working on it!!

C1:4@65lbs- 5@60- 5@60

C2: All broken

I am so happy with all press work! I am seeing major improvements when I compare this to my previous numbers and can only go up from here.

a1. 135x6, 155x6, 165x6, 175x4, 185x3

a2. 45x6, 55x6, 57.5 x4, 57.5 x4, 57.5 x4

b1. 135x6, 150x6, 160x5, 170x3

b2. all unbroken, easy

c1. 125x5, 127x4, 127x4, 127x4

c2. all unbroken, easy

pulling felt good, pressing not so good.

Coach,

Disclaimer: I'm new.

I will be at the SDAZ sectional at the end of March, and I'm struggling to find a way to prepare myself to peak at the right time.

I've been following various CF sites for a couple years, and this will be my first post. I'm very impressed with this sight, the wods, and the community in general.

I started this sat with "Nodar", and was completely humbled. And again on Sunday.

Should I continue to follow daily, or should I be a week behind?

Nodar 32 mins

Bench:11

Lunges: 6

back Ext: 5

Dbl Und: 6

A1:185x6/195x6/200x6/205x6/205x6

A2: 70x6/70x5/70x5/70x5/70x4

B1:185x6/185x4/175x6/175x6

B2: UB/UB/UB/UB

C1:135x4/115x6/115x6

C2: UB/UB/UB

Thanks for the sight, and any advice

Brad

A1. 105,125,135,145,155x3

A2. 5,7.5,10,12.5x5,15x4,17.5x4

B1. 95,105,115,125

B2. 10/5,5x3,5/5/4/1

C1. 95,100,105

C2. 10/5/5,8/7/5,5x4

The pushing felt great today, but the pulling sucked.

Unit, great work & congratulations.

46/160

A1. 175x6,185x6,185x5,175x6,185x5

A2. 70x6,70x6,78x5,78x5,78x4

Last 4 sets of pullups supinated

B1. 155x6,155x6,155x6,155x5

B2. UB,UB,UB,UB

Push presses were rough - CTB felt good

C1. 115x6,125x6,125x5

C2. UB,UB,UB

Failed on last rep of presses. The pullups were very challenging to do unbroken for the last two sets.

Agree with BK, great programming! I left the gym completely wiped - could not have squezed much more out of my arms.

All in kg:

A1: 60x6, 65x5, 70x5, 73x5, 75x5

A2: 15x5, 25x6, 25x6, 25x5, 25x4

B1: 5x50, 6x60, 5x65, 5x65

B2: Unbroken trough all sets

C1: 45x6, 48x4, 48x4

C2: 13-4-3/ 10-4-3-3/ 10-5-3-2

My grip failed at the end of the workout! No way I could do 20 kip chins in a row there... But hopefully I will get there!

Johan Lindvall

A1. 185x6, 185x6, 190x6, 195x6,

205x2(f)

A2. 45x6 (Sup Grip), 50x6 (Pro Grip), 55x6(sup), 55x6(pro),55x5(pro)

B1. 155x6, 155x5 (lost concentration), 155x6, 175x4(failed on 5)

B2. 15, 15, 15, 15

C1. 135(5), 115(6), 115(6)

C2. 20, 20, 20

My nervous system is completely wiped after this WOD. I started a little heavy on the Push Jerks and gave it all I had to keep progressing. All of the pull-up work was relatively easy and explosive.

Man this WOD hit me like a ton of bricks about an hour after I was done.

Sleep is my priority after this, especially with tommorrow being a double! Oh lord.

@ OPT @ 6:30AM

46yom/6'/175#

A1. 132/142/147/152/157 all SJx6

A2. 25#/30#/35#/40#/45# all x6 unbk

B1. 132/132/137/140

B2. Rx'd unbrkn

C1. 120/120/123 all x6

C2. 20/20/15+3+2 argh! Almost unbrn

A1. 165/175/185/195x4/195x4

A2. 60#x5x5

B1. 145/155/155/160x5

B2. 12-3/15/8-3-2-2/11-2-2 (Ring Pull Ups)

Not time for C1/C2

Feeling average after this wod, it will be interesting to see how I do tomorrow with a double. Shoulder feels best it has felt since injuring it a month ago.

A1.155(6)-175(6)-185(6)-185(6)-210(6)

A2.45lbs(6)X5

B1.155(6)-155(6)-175(5)-175(6)

B2.All Unbroken

C1.135(3)-115(6)-115(6)

C2.All Unbroken

I was not happy about my performance on CTB 20reps on feb 9th so I decide to get a massage to my external rotators cuff did some specific strengthening and today's where so strong. Really happy about that!!

Wes!

Ridiculous numbers again, you never cease to amaze me.

Lulu and Katrina wonderful work ladies

Ill be back on the current WOD soon. Trying to play catch up after a few setbacks here. Good to see everyone dialing it in for the competitions. Can't wait to see the results....

Mike

Brad, the current plan will peak based on volume and intensity changes for the end of March...i'd suggest finding something real soon and sticking to it...the dawgs you see that have done well on here have been doing this for over a year...so jump in and see how it goes and give feedback as needed

m/31/69.5"/175#

A1.135x6, 145x6, 155x6, 155x6, 165x6A2.55x6, 55x6, 60x6, 60x6, 65x6B1.135x6, 140x6, 145x6, 150x5B2.All UnbrokenC1.115x5, 115x5, 120x4C2.All UnbrokenNutrition/Supplementation- PreWO: 16g BCAA-G, 5g Creatine

- PWO: Shake (32gP: MRM Metabolic Whey, 1 scoop Refuel), 8g BCAA-G, 5g Creatine

- 60 min later: steak, apple, almond butter

NotesA1.Started too light, but ended about where I should have. Need to work on a quicker transition with my feet...it seems slow to me. When I concentrate on it, the weight feels lighter.A2.These felt good and the tempo was just right. Would have liked to go higher in weight, but it wouldn't have been possible today w/out kipping.B1.Need to work on pinching my shoulder blades at the top here.B2.All felt good...concentrated on working my butterfly kip.C1.Would have liked to start a little heaver in hindsight.C2.Last set was a little challenging because my grip was toast. got them unbroken, but I was regripping that bar like it was cool.I wish I had started a little heaver in each of the overhead portions. I would have liked to push my limits in loads and have that evident in the # of reps completed.

28/168

A1. 160x6 165x6 170x6 175x5 185x2

A2. 25x6 30x6 50x6 60x5 60x6

B1. 140x6 145x6 155x6 165x4

B2. 15V 15V 15V 15 (all sets unbroken, V=20# vest)

C1. 115x4-125x4-135x4

C2. 20 20 20 20 (all sets unbroken)

23/182

A1: 155x6/165x6/180x6/197x4/202x4

A2: 30#x6/45#x5/45#x4 for 3 sets

B1: 145x6/155x6/160x5/170x5

B2: All sets unbroken.

C1: 130x6/135x5/140x4

C2: 15+5/UB/15+5

A1. 175-185-195-205-215 all 6 ea set

A2. All sets with 50lbs

B1. 165-170-180-185

B2. 10,5-8,4,3-10,5-8,7

C1. 155 3x6

C2. 15,5-10,5,5-12,4,4

A1. 95x6/105x6/115x6/125x6/135x6

A2. 15x5/20x4/20x4/20x4/20x4

B1. 95x6/100x6/100x6/110x6

B2. UB/UB/UB/14,1

C1. 95x4/95x4/95x4

C2. 13,5,2/10,5,4,1/10,6,4

My right shoulder was a bit sore during the fist few sets of push jerks, so I stayed conservative. For the push press I meant to jump to 110lbs. for the third set, but forgot to load the weight on becasue I was too absorbed in getting my hand taped for the C2B chins. I wish I had not messed up becasue I would have liked to try 115lbs or 120lbs. For the last set of C2B I literally fell off the bar with one rep to go in the last round becasue my grip was just toast. By the time I got to the 20 kipping pull up sets my grip was exhausted. My torn hands were starting to get tender with each reps. And I was worried about re-injuring them. i applied fresh tape over them before every single set during the rest period. My hands made it through alright without anymore bleeding or ripping, so I am super happy about that.

A1: 95(6)/105(6)/110(5)/115(5)/120(4)

A2:15(4)/17.4(4)barely/15/15

B1:85(6)/95(6)/105(4)/105(3f@4)

B2:all hideously broken

C1: 70(6)/80(5)/85(4)

C2: broken hands hurt

Pressing felt pretty good today pulling not so much - pullups were tortuous, right shoulder and hands were factors today.

A1. 6 @ 135, 155, 165, 175, 185

A2. 3 x 5 @ 53, 2 x 4 @ 53

B1. 6 @ 135, 145, 155, 5 @ 165

B2. all unbroken

C1. 3 x 4 @ 135

C2. all unbroken

Everything felt strong today. I haven't jerked even moderately heavy in months, and these felt light. Used a KB on the foot for the strict pull-ups. Did butterfly pull-ups for C2, as our bar doesn't allow chin-breaking vertical plane. A good day.

m/25/196/6'3"

A1. 145x6, 155x5, 155x4, 145x5, 145x5

A2. 35#x5, 35#x4.5, 35#x5, 35#x3.5, 30#x4

B1. 125x6, 135x5, 135x5, 145x3

B2. All UB

C1. 115x3, 105x4, 95x6

C2. All UB

Weak wrists sore after this one.

A1. 6x140,150,160 5x170,180

A2. 6x25,30 5x40 4x45,47

B1. 6x135,145,155 4x165

B2. 13+2/15/10+3+2/8+5+2

C1. 5x115,120 4x125

C2. 20,20,15+5

Nutrition and rest were a little off, I could definetely tell.

A1. 176,186,198,218,228(4)

A2. 22,33,44,55(5),55(5)

B1. 176,186,196(4),196(4)

B2. UB x 4

C1. 152(4),152(4),152(3)

C2. UB x 3

Started too light on A1/A2. Jerks felt great. Pressing ran out of steam on the third set of push presses. Pullups felt very strong. Hardest part was keeping the hands from tearing on those last 3 sets!

Thanks Coach!

A1. 165, 175, 185, 200, 205(5)

A2. 25, 30, 35, 37.5(5), 37.5(5)

B1. 165, 170, 175(5), 175(5)

B2. Unbroken

C1. 135(4), 135(4), 135(3)

C2. Unbroken, unbroken, broken

My sectional qualifier is on March 6th. Based on James's comment that this plan will peak for the end of March, I am going to go back and follow the wods that were rxd for the February group. So starting tomorrow I am going to start at February 3rd and follow the workouts until the qualifier. In hind sight I probably should have done this a few weeks ago. Anybody have any thoughts on this?

Correction make that January 27th not February 3rd.

A1: 155(6),165(6),175(6),185(6),195(5)

A2: 25(6),35(6),40(6),45(6),55(6)

B1: 135(6),145(6),155(6),165(6)

B2: UB, UB, UB (easier than I thought it would be)

C1: 95(6),105(6),115(6)

C2: UB, did not finish last 2 sets of p/u's.... ripped hands.

Paul,

I'm considering that as well, as my Sectional is the 7th. The other option that I am considering is sticking with current programming for the next three weeks and simply adjust the volume/intensity during the last seven to 10 days to mimic the Feb. crew's tapering, maybe even taking the workouts straight from the Febber's last week during my last week.

I would be interested in reading James' recommendations.

Stephen,

Keep me posted on what you do.

I don't have the personality to ramp up the intensity on my own. I need to be told what to do. It looks like taking the wods directly from the feb crew should be pretty seamless.

A1. 175, 185, 195, 205, 210(5)

A2. 55, 65, 70, 75(5), 75(4)

B1. 160, 165, 170, 180(5)

B2. all unbroken - felt really light after weighted

C1. 125, 130(5), 130(4)

C2. all unbroken- felt ez and fast

Getting ready for a good push the next 6 weeks- gonna be very busy but will try everything I can do to recover well- sleep/eat/workout 100% - time to "get fit as shit"

A1 175x5, 185x5, 195x5, 205x4, 205x3

A2 53 lb KB x 4, 4, 4, 4, 5

B1 185 x 4, 4, 3, 3

B2 15 ub, 12+3, 9+6, 8+3+4

C1 135 x 4, 4, 2

C3 8+7+5, 10+5+4+1, 11+6+3

Just venturing back into high-rep territory after several months on Catalyst programming. Grip was shot by the end. Good stuff.

A1. 155(6), 165(6), 175(5), 185(4), 185(4)

A2. 55(6), 65(6), 75(5), 80(4), 80(4)

B1. 145(6), 155(6), 165(6), 175(5)

B2. Unbroken

C1. 135(6), 145(5), 150(4)

C2. 15+5*

Notes: Hands started to tear after first set of kipping chins, so I called it. every thing else felt really good.

A1. 80(6)-95x2(5)-105(5)-95(5)

A2. 10(4)-20(5)x2-20(6)

B1. 75(6)-80(5)x3

B2. All sets broken

C1. 65(4)-60(5/6)x2

C2. All sets broken

Happy with jerks, as 105 is a 5 rep pr... sad, but true. Getting much, much better at jerks and push press, although strict pressing is still my nemesis. Although pullups were all broken they felt really strong and C2B were better than last time for sure!

f/137/5'5"/24

Oh... figured out a much better placement for dumbbell for the strict pulls during the rest, hence the jump in weight and reps.

Missed today's bc had no access to gym.. OPT or anyone else should I do a triple tomorrow to get back on track or double tom and double thurs?

A1: 95, 135, 145, 145, 145

A2: 40, 40, 45, 45, 45

B1: 135, 115, 115, 115

B2: U, U, U, U

C1: 105, 105, 105

C2: U, U, U

A1. Push Jerk, 95, 105, 115, 125, 125 x 6

A2. Body Weight 6, 6, 5, 5, 4

B1. 95, 105, 110, 115

B2. Tried Kipping but tears in hand not good- so continued with dead hang...

C1. 85, 85, 8 x 4

C2. Dead hang again...

A1.185(5),195(5),205(5),215(5),225(4)

A2.24kg(6),60#(6),67#(6),72#(6),80#(5

B1.165(6),170(6),175(4),185(3)

B2.ub,ub,ub

C1.135(3),125(3),115(5)

C2.ub,ub,ub

4th set of B2 ub also... typo

A1. 95# 6reps all sets

A2. 10# 4 reps all sets

B1. 95# 6 reps all sets

B2. all broken, stopped at 10 last set after multiple fails

C1. 75# 6, 5, 6

C2. 1 set unbroken, last 2 broken

A1.175,182,186,196x4,196x4

A2.25,27.5,30,35x4,35x4

B1.162x5,x5,x5,x4

B2.all unbroken, last set had pauses

C1.110,115x5,x5

C2.20,16+4,16+4

This WOD was every bit as nasty as I anticipated. Wasn't running at 100% today (gut issues may be leading to lingering injuries?) and I was really concerned with injuring my neck on the A's and B's. Wrists, elbows, shoulders all screaming after this...

A1. 88(6reps)/108(6)/118(6)/128(4)/132(4 Fugly ones)

A2. 10(5reps)/12.5(4)/12.5(4)/12.5(4)/12.5(4)

B1. 88(6reps)/98(6)/103(6)/108(4)

B2. 5.5.3.1.1/5.7*not chest to bar/10.1*not chest to bar

*shoulder not feeling great when kipping so I tried to not do chest to bar for as much as I could and then packed it in.

C1. 75(6reps)/80(4)/80(4)

C2. None....trying to save shoulder.

Rowed 2K after to work on forcing myself to stay on the damn thing when every bit of me is dying to call it quits. Getting marginally better....

A1: 125x6/145x5/145x5/145x5/145x5

A2: 40x6/40x5/40x5/40x5/40x5

B1: 125x6/125x5/125x6/125x5

B2: 15/15/15

C1: 115x4/115x4/115x3

C2: 20/20/20

Been MIA for a bit - felt good to be back in the program!

A1- 185(6) / 205(4) x4

A2- 40(6) / 50(6) x2 / 60(4) x2

B1- 185(4) x4

B2- unbroke x4

C1- 135(4) x3

C2- unbroke x3

~gm2

A1. 195-200-205(5)-210-215(3)

A2. 35(5)-35(4)-35(4)-35(4)-35(2)

B1. 175-180(5)-180(5)-180(4)

B2. Unbroken x 4

C1. 155(4)-155(4)-155(3)

C2. Unbroken x 3

Very happy with chinups today, they are getting faster... Overhead work feels sloppy...

A1: 185(6), 195(6), 205(5), 210(5), 215(4)

A2: 30(6), 35(6), 40(5), 42.5(4), 42.5(4)

B1: 165(6), 180(6), 190(4)*, 190(4)

B2: UB, UB, UB, UB

C1: 115(6), 125(5), 130(3)

C2: UB, 15-3-2, 10-7-3

Notes:

A1: Kinda disappointed with the push jerk, it felt heavy in my rack position and that played a factor. Really hoping for 225 but just felt heavy today.

A2: Wore a 20lb vest plus used a weight belt for whatever else. All pronated grip except for last one was supinated. Good tempo, held a little too long at the bottom for last rep of last 2 sets.

B1: Happy with the push press, still felt heavy in the rack and tough on the wrists coming down. 3rd set there was quite a large press out on the 4th rep.

B2: All unbroken, really really happy with this. 15 seems to be my threshold for sets, once I hit 20 my grip fails bad.

C1: Just trying to stay alive here. Presses were hard.

C2: Happy with first set then grip failed.

Glad there was no legs today because they were super fatigued for some reason. Upper body smoked though, great work out.

A1. 155(6)/165(6)/175(6)/185(6)/200(4)

A2. 20(6)/30(6)/50(6)/60(4)/65(4)

B1. 145(6)/155(6)/170(6)/180(5)

B2. unbroken.

C1. 120(6)/130(6)/140(4)

C2. unbroken.

A1.Pressed out the last two reps @ 200 on PJ.

A2.tough tempo on W.S.P.U. used 20# vest and dumb bell b/tw legs.

B1. felt strong.

C1. felt good.

C2 pull ups hurt the hands, tough after rep 10.

A1. 115/6 125/6 135/5 150/4 160/4

A2. 25/6 30/6 35/5 40/4 50/4

B1. 115lb 4 x 6

B2. UB,UB,UB,11-2-2 grip toast...

C1. 75lb 3 x 6

C2. 2 x 20 broken grip was gone:-)

Unit, seriously, take a break. You've earned it.

Note to anyone; you only increase the weight if you get the upper number in the range so the weight remains the same, in today's case, if you only got 4 or 5 reps.

If the perscription for the weight was 4 or 6 reps it would make sense but it's 4 TO 6 reps and you only increase if you hit the high number...

A1. 125/135/145/155/165 allx6

A2.35#/40/45/53/53 allx6

B1. 125/130/130/135 allx6

B2. unbroken x 4sets

C1. 105x4/95x6/100x4

C2. unbroken x 3sets

probably could've/should've gone heavier on Push Jerks....but felt good at the end but weak

another note the CTB were not only unbroken but CONSECUTIVE for the first time!!!!!

I have a diet question:

I started cleaning up my diet around 4-5 months ago, and have cut out all carbs that are not a fruit or vegetable. I am eating lots of carrots, pineapple, strawberries, and banana's, with almonds and (insert protein - chicken, turkey, HB eggs). And I am dropping a lot of weight fairly quickly. I keep my protein intake 1g:1lb of body weight each day, and try to eat 45%protein/30%carbs/25%fats. I started cleaning up my diet and OPT at 75" / 209lbs / 24yrs around 16% bodyfat. I am currently 188lbs, after 132 days around 11-12% bodyfat. I feel like eating only fruits and vege's to get my fill of carbs isn't right (I don't hit the grain portion of the food pyramid almost at all). And I would like to be more like 195-200lbs for sports. Any input or references you could point me to so I could research better on my own would be great. (I'm pretty much strict Paleo currently).

A: 80/85/90/95/100(2)--hit chin and hyper extended back all at the same time! Worked on not doing any split jerks

A2: 12.5/15/17.5/20/22.5

B: 70/75/80/90(5)

B2: broken

C: 65(4)/65(4)/65(4)

C2: broken

Chins ups not great today.

Thanks Geoff

I wasn't aware of that, I'll be doing that from now on.

32/74.5"/180

@CFC

A1. 155/165/175x3x4reps

A2. 1.5pood

B1. 155/160x3x4reps

B2. UB all sets (did 20 reps/set)

C1. 115x3x4reps

C2. UB x 3(did 15 reps/set)

Notes:

pretty much a disaster WOD for me. On the 4th set of PJ I caught the weight behind my head and tried to save the rep but fell backward...the weight fell on top of me and I bashed my head off the ground...though I bounced right up...after people rolled the weight off me...the weight did drop directly on my quad which is very sore now...

After that I took it easy on the amount of weight...however I did mess up the rep scheme for CTB and KPU...oh well...

38/6'2"/198

A1 PJx6: 60/70/80/90x4/100kgx2 (220#)

A2 WCUx6: 35/35/45/55x4/55#x4

B1 PPx6: 60/70/76/80kgx4 (176#)

B2 ChestPU: All 4 sets unbroken

C1 P: 60/60/62.5kgx3 (138#)

C2 KCU: Broken

All chest to bars were spot on and smokin! Hands are a mess after this one and collar bone took a beating. Ouch...

a1. 175-185-195-205-215x5

a2. 40-60x5-60x5-60x5-60x5

b1. 165-170x5-175x6-180x6 (upped my intensity on last sets)

b2. unbroken (felt fast and light)

c1.125x5-130x5-130x4

c2. unbroken (felt great, grip was giving out on last set, but i made it)

A1. 162x6/176x6/186x6/196x6/206x4

A2. 40(pro)/45(sup)/55(pro)-no 50's at OPT/55(sup)/55(sup)

B1. 152x6/167x6/177x6/187x2

B2. 15x4

C1. 116x6/116x5/116x6

C2. 20x3

A1.133x6,153x6,173x6,183x6,193x3(no lock out on 4th rep)

A2.25x6,35x6x3,40x5

B1.143x6,153x5,163x4x2

B2.UBX2, 8/10/12/14(x2)

C1. 111x5x2,111x4

C2. 15/18, 13///,11///

Pretty happy about the 2 sets of unbroken CTB's, did them butterfly style(weren't pretty but I didn't leave the bar), but its weird how my other kippings styles go to shit the more I work the butterfly, shoud probaly just focus on one method at a time.

Adam

A1 - 135/155/175/185/195 (all x 6)

A2 - 25/35/45/50(4)/50(5)

B1 - 115/135/145/155(5)

B2 - Unbroken x3, 13-111

C1 - 95/100/105(4)

C2 - 10-5-5 x 3

John

A1 - 135/155/175/185(3)/185(4)

A2 - 45(5)/25/25/25(5)/25(4)

B1 - 115/135/145(4)/145(4)

B2 - Unbroken x 1, broken x 3

C1 - 95/105/115(3)

C2 - Broken x 3

A1. 100x6/107.5x6/115x5/120x5/125x5

A2. 15x6/20x5/22.5x5/25x4/25x4

Could have and should have done 6reps for each set of the PJ and PP...was just being lazy...on a positive note, tempo was solid on these lifts. Thanks Geoff for the reminder about rep ranges and increasing loads.

B1. 95x6/100x5/110x5/115x5

B2. UB/13,2 (so close...I really wanted at least 2 sets UB...next time)/ 9,1,1,3,1/ 6,2,4,3

Hands tore a lot on the C2B chins. Considered stopping, but wanted to work thru it...now that I can't close my hands for the pain I'm not sure it was a good decision????

C1. 65x5/72.5x5/80x4 (f #5)

C2. 8,5,5,2/5,4,6,5/6,4,3,6

Rest was not as rx'd after chins in 'C' in sets 2 and 3 because i was dealing with my messed up hands...

A1. 6@75, 6@80, 6@85, 6@90, 3@95(lost control of the bar)

A2. Unweighted – 5, 6, 4, 5, 5

B1. 6@75, 6@80, 5@85, 6@75 (went down in weight due to redipping)

B2. Scaled to 10 – unbroken, 4-2-2-2, 6-4, 8-2

C1. 6@55, 4@60, 4@60

C2. Scaled to 15 – 9-6, 10-5, 9-4-2

A1: 165#(6),175#(6),185#(6),195#(5),195#(5)

A2: 35#(6),40#(6),45#(5)x3

B1: 175#(6),185#(5)x3

B2: unbroken,12-8,10-5-5,10-5-5

C1: 145#(4)x3

C2: unbroken,10-5-5,5-5-5-5

This work out was brutal for me. My wrist started hurting during the push press and hurt my reps on the presses. I stopped at 4 knowing I could have done more. CTB felt really easy and quick after the weighted pull ups and did the chin over verticle after the chest to bar. My hand tore a little on the first round of C2 so I broke them up after that.

A1. 70 kg x 6, 72.5 kg x 5, 75 kg x 3, 72.5 kg x 3, 70 kg x 5

A2. 11.5 kg x 6, 11.5 kg x 6, 14 kg x 4, 14 kg x 5, 14 kg x 4

B1. 60 kg x 6, 65 kg x 6, 70 kg x 5, 75 kg x 2

B2. unbroken x 2, 10+3+2, 7+3+2+1+1+1

C1. 45 kg x 6, 50 kg x 5, 50 kg x 4

C2. 13+3+2, 13+7, 11+7+2

A lot of things I suck at. Disappointed with W-PU, but otherwise ok.

A1. 75(4), 75(6), 95(2) loaded the bar wrong thought it was 85, 85(4), 85(4)

A2. 2@BW, 4@BW with band asst in order to obtain proper tempo, 4@BW with band asst, 5@BW with band asst and 5@BW w/band asst

B1. 65(6), 65(6), 75(5), 75(4)

B2. CTB w/band asst - broken

Had to stop at C due to my right shoulder giving me tons of grief on the presses.

It sucks coming back from being sick feels like I'm starting all over again.

Day Behind - 6'3" / 192lbs / 24yrs

(lbs)

A1. (Never done Push Jerks, but I think it came out more like a Push Press) 115x6, 125,6, 135x6,140x6, 145x4.

A2. 15#x6 (light), 25#x6, 25#x6, 35#x5, 35#x5

B1. (Dumbell Push Press) 50#/hx6, 60#/hx6, 60/hx6, 60/hx5

B2. ub, ub, 10/5, 12/3

C1. 95#x6, 105x5, 105x6

C2. 12/4/4, 14/5/1, 13/4/4 (xtra for good measure).

I have had some popping problems in my left shoulder, and have been working on rehabbing it. My overhead lifts are therefore going to be lighter than usual right now, and form concentrated as much as possible. But I do find that I have very weak shoulders and this is an area I'd love to improve on, and I think it may be the origin of my problem.

Kipping felt great today, really had a great rhythm to it and I have made a great improvement in the past 2-3 weeks on my kip. Strict felt good too, probably could've gone 45-55lbs.

A1. 185, 195, 200x4, 205x5, 210x4

A2. 53, 63, 68, 70x4, 70x5

B1. 175, 180x4, 185x5, 190x4

B2. 15x4 unbroken

C1. 135x5, 135x4, 135x4

C2. 20x3 unbroken

longer than rx'd rest between last set of c1/c2. (t-shirt transaction)

A1: 155 (6), 175(6), 185(60, 185(6)

A2: 45(6), 45(6), 45(5), 45(4)

B1: 155 (6), 165(6), 175(6), 175(6)

B2: 15, 15, 10/5, 10/5

C1: 135 (5), 135(4), 135(3)

C2: 15, 15, 15,

Notes: A: was crunched on time, so I shortened to 4 sets and 120 rest. Still didn't finish on time. 12 hr rest to finish. Curious how PP was almost as much as PJ. I guess I need to work on PJ. Felt strong, pullups are smoked.

A1. 105 x 5, 115 x 6, 125 x 5, 135 x 5, 145 x 4

A2. 15# x 5 reps, all sets

B1. 95 x 6, 105 x 6, 115 x 6, 125 x 4

B2. CTB: 10, 10, 5, 10

All CTB sets broken and long wait for the pull-up bar at the gym.

C1. 75 x 5, 80 x 3, 80 x 4

C2: 10 per round, mix of kip and strict (pull-up bar unavailable for kips).

I felt bad not finishing all these pull-ups. Much room to improve.

1. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec 6x45pd dbs

2. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec 5x45pd db

3. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec 5 x 60kg

4. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec 4x35pd db

5. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec 5 x 60kg

6. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec 4x35pd db

7. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec 5 x 60kg

8. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec 4x35pd db

9. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec 5 x 60kg

10. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec 4x35pd db

11. Push Press @ 12X1; 4-6 x 4; rest 120 sec 5 x 60kg

12. CTB Kipping Chin Ups 15 x 4; rest 120 sec 10 pull ups

Ceased because of shoulder pain.

6x30sec plank hold variations

A1. 155x5,165x5,175x5,175x3

A2. 35x5,35x5,35x5,35x5,35x6

B1. 135x5,135x5,135x5,135x5

B2. 15unb,15unb,15unb,15unb

C1. 115x5,115x5,115x5

C2. 20unb,20unb,20unb

c2b pullups were the most difficult, still trying to get the technique down. regular pullups felt strong. all the overhead lifting felt pretty good

A1. 95x5; 105x6; 115x6; 125x5; 130x5

A2. 10x4; 10x4; 10x4; 10x3; 10x3

B1. 85x6; 95x6; 105x6; 115x6

B2. 5-5-3-2; 5-4-3-3; 5-5-4-6; 5-5-4-6

C1. 75x6; 80x6; 90x4

C2. 10 kipping, 10 ring row; 5,5,5,5; 5,5,5,5

Note: hands torn from previous WODs and I didn't want to completely tear them apart so I did kipping pullups on the rings for last 2 sets.

A1: 185, 205, 225, 225, 235

A2: 45 lb for all, 5 reps

B1: 185, 185, 205, 205x3

B2: 1,2, and 3 unbroken, last was 10,5

C1: 135 for all 3

C2: unbroken, then 10 and 10 for last two

A1: 175(6)/195(6)/205(6)/210(5)/210(3)…started too light…should’ve stayed at 205 for last 2 sets but wanted a fight…

A2: 50(6)x3 overhand/60(5)overhand/60(6)supinated

B1: 175(5)/165(6)/165(5)/170(5)

B2: unbroken/unbroken/unbroken/unbroken

C1: 135(4)/125(5)/130(5)

C2:unbroken/unbroken/unbroken

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