Wed, Feb 3rd, 2010


part 1
for time:
10 chin ups
20 chin ups
30 chin ups

rest 30 min

part 2
Run 3K as fast as you can

A. quickly build to a tough 3 in the Dead Lift - NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 - 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 - 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec

Febbers post time for gymnastics routine and 3K run to comments
(as well take your HR immediately after the HSPU/chin up wod and right after the run and post next to score, i.e. 5:30 (145) and 10:45 (175))
Marchers post loads and notes to comments
single Thurs for Febbers and Marchers


想想 said...


Martin Altemark said...


A. 3x150kg
B. 57.5kg
C. 70kg. Short rests.
D. 45 degree bench. Hope santa gives me a GHD bench for christmas next year.

Nice session. Needed that.

Dave X said...


A. 315 tough 3. #RM is way higher, but I decided to stop here.
B. 135x3.
C. 145/165/185
D. BWT - Unbroken x5


PTS said...

A. 3x375. Felt heavy today. l0 lbs less than last tough 3.
b. 156
c. 135,145,150. These felt about right for 80%.
d. UBx5.

Does anyone from Crossfit Hoboken do these WODS? I am in Hoboken for the weekend and would love to meet up with someone for Saturday's WOD. If so shoot me an email at

Covino24 said...

A.) 300#
B.) 155#
C.) 135/145/155#
D.) 5 sets unbroken.. 3 to 4 count on the way down.

Today was a nice change of pace from yesterday! Can't wait for tomorrow/this weekend.. I feel like this is the calm before the storm!

imosher said...


part 1
14:44 @144bpm

part 2

12:09 @144bpm

ran out of hspu a bit on the first one. with better pacing could drop minutes.

BK said...

A. 135,225,315,365,385.
B. 175
C. 175,195,195 - 2 minutes rest.
D. unbroken .2 minutes rest
Time 1st dead - last GHR = 37.14
Felt great today.

Thomas said...

What are the differences between the Febbers WOD and the Marchers? Sorry, couldn't find it in the FAQ. Thanks.

Andrew Romeo said...

A: 315, felt heavy
B: 150- really light but is 60% of 250
c: 160x3x3
D. unbroken 2 min rest

unit said...

febbers - sectionals in feb
marchers - sectionals in march


Christophe said...

Thomas, The Febbers are for people competing in February.
Marchers=March Comp.

Aaron said...

A. 295
B. 155
C. 135/140/145
D. 5 sets unbroken

unit said...

just gonna throw this out there Brent... but I had a dream last night abt u and ur running man... perhaps disturbing, but with all my efforts I couldn't 'perfect the technique'... it was a frustrating dream...

Bubba Hagood said...


A. 225,275,305,315,345 felt good (345 was a pr but could have gone heavier - hard to keep to 1 minute rest with weight changes)
B. 165 felt easier at end (next time 185)
C. 185,185,195 - 2 minutes rest. (these were challenging since used 80% of full power clean weight for hangs)
D. All sets unbroken weighted 0 lbs, 10 lbs,15 lbs, 25 lbs, 35 lbs 2 minutes rest between sets

Posterior chain singing after the raises - generally felt good.

dmarsh said...


A. 155,264,352,396
B. 176
C. 176,176,176
D. UBx5

Legs tired from yesterday.

David Englund said...


A. 3x120kg
B. 70kg
C. 70kg
D. only 3 sets: ub, 8-4-3, 5-5-5

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


A 325-345-355#
B 190#
C NA (injury)
D. 3sets

Notes: I coudn't get moving today. My ankle sprain is taking over my life! I've been icing, contrast bath, active rest to speed up the tissue healing process but no luck. In 4wks into this injury. It sucks

Comments: I replaced (C) with sub-maximal Back Squat (135#). My ankle doesn't hurt then only when I jump or run.

"“There's only one thing that can guarantee our failure, and that's if we quit.” do Quit yall. As we all know the other option sucks!

Gord said...

A. 318 (felt heavy)
B. 162
C. 142,147,152
D. unbroken x5

Ali Loach said...

A. 216
B. 85
C. 88
D. 3 sets modified No GHD

In retrospect, I didn't warm up enough because everything felt heavy today. I should have left more time for myself to ensure I was able to get a good warm up in.

rackempackem said...

A. 100kg x 3. Tried 120kg but did not follow through, something felt wrong in my back. I think it's from the PR on Front Squat from the other day. I'm sure there's nothing seriously wrong though. Just worked.
B. 62,5kg
C. 60kg
D. 25 x 3 unweighted Good Mornings, quick pace

Horrible session. Legs are destroyed from the SDLHP y-day. Back feels stiff. Tomorrow is another day.

Thanks James for everything. I saw "every second counts" yesterday. Got really inspired by the parts about you!

Jeremy Tucker said...

Day three with OPT

A. Deadlift: 385x3
B. Bench: 225 w/5/8" Powerlifting Weight Lifting Chains (42lb per set) fun!
C. Hang cleans: 185-205-225
D. GHD: all unbroken


Michael FitzGerald said...

A. 395 - good
B. 133 - trouble positioning scapulae during 3's. This slowed the eccentric.
C. 177/187/187 - easy
D. 15 rep x 5 sets - 90 sec rest. Kept hands on low back.

Brian Maier said...

A: 345 (did not push it today since I got new PR of 455 last week)
B: 185 (first 4 sets done at 165 but felt really easy so finished up with 8 additional sets at 185)
C: 205 (probably started a bit high for HPC's so this was over 80% effort but too stubborn to remove weight)
D: 10 X 5 sets....unbroken
getting better at these but hamstrings were fried and I wanted to walk tomorrow.

Andy said...

A. 335
B. 135
C. 175
D. 15x3

Went a little light on Bench Press since hurting my shoulder on it a couple of weeks ago. Watched Louie Simmons video on benching and that gave me some training points I had never heard before. My posterior chain is feeling it right now, GH raises were tough.

Bubba Hagood said...

Correction - I did weighted GH back extensions - know the difference now

rwcorson said...

A. 328 This felt heavy
B. 138 Felt fast & light
C. 168 Too slow getting under the bar
D. sets 1 & 2 unbroken, sets 3-5 10/5

Chad said...

A. 335
B. 155x3x8
C. 155/175/175
D. UBx5

Nice active rest day. I'm draggin' ass after yesterday...but that was a freaking awesome workout!

Katrina Burton said...

A. 198#
B. 66#
C. 100#-110#-115.5# D. All unbroken... In a time crunch so I reduced the rest to 30 SEC

Geoff Aucoin said...

A. 318 - I was advised to stop here as it looked slow, jumped up too fast. Went barefoot today for a change of pace.
B. 146 - felt good.
C. 176 for all 3 sets, drifting forward, need to finish 2nd pull.
D. 15 for 1st 3 sets and backed off to 10 reps as form was dropping and my left hammie was barkin' at me. It's been a little gimpy since the competition and my healing has been comprimised with my stomach issues. Heal, damnit!

Lots of energy today, just not firing CNS as good as I'd like. Had the Newfie tunes cranked, baby!!

Corbin said...

A. 275#
B. 165#
C. All @ 185#
D. Subbed 45# Good Mornings

Kept it light

Rainer Hartmann said...

A: 315/365/375
B: 115
C: 125/135/145
D: 15/15/10-5 x 3
Hamstrings were fried after the GH Raises.

Laura said...

A- 208 (seemed heavy)
B. 70--felt way too light
C. 88/98/108
D. all unbroken, hands at ears, elbows out

deejay said...

D-15-15-15-15-12- 2 min rest between

Garage Crossfitter said...

A 345 easy
B 155 easy
C 155 easy
D unbroken- burned. I'll be posting a video soon of my form doing these, i want to make sure i am doing it right.

Stephen Flamm said...

A. 345
B. 165
C. 165, 175, 175
D. 8 x 5

DLs felt heavy at lighter weights, but 345 was smooth. Bench was explosive. I'd like to test out a 1RM again - my pressing has felt great recently. For the HPCs, I read the tempo as a 2 second pause at the bottom of the dip - was this correct? First time doing GHRs in a few months, so I cut them down to eight with 120 seconds of rest. Good day.

Marie Rochat said...


A. 135/185/225/275
B. 115lbs
C. 115lbs
D. First 3 sets unbroken, last 2 sets broken.

The deadlifts felt a bit heavy today despite the weight being no where near my 3RM. Must have been the shorter rest between sets. The bench felt awesome. The power cleans were okay, but I probably could have stuck to a slightly lower weight and really hammered 100% perfect form. The GHD's were painful, but I feel I am getting stronger at them. I stuck to 1:30 rest for first 4 sets and had to take a 2:00 rest for last set.

David said...


A. 3 x 220, 308, 375
B. 159
C. 177
D. All sets unbroken.

joey warren said...

A. all 3's with 45-60 sec rest b/t- 225, 265, 285, 300, 315, 330, 340, 345- felt great

B. 195lb - fast & easy

C. HPC- 175lb, 185lb, 185lb @ tempo

D. all unbroken- felt pretty good

Chris Fodera said...



A. 375x3
B. 155
C. 155, 165, 175
D. UnBroken

- PreWO: 16g BCAA-G, 5g Creatine
- PWO: Shake (32gP: MRM Metabolic Whey, 1 Scoop Refuel), 8g BCAA-G, 5g Creatine
- 60 min later: turkey chili, brussel sprouts, peach, mac nuts

A. 135x5, 185x5, 245x3, 295x3, 335x3, 375x3. Felt good here although my legs were still tight from yesterday. Decided to stop here although could have gone higher.
B. Weight felt light and smooth. Had to force myself to lower at a faster rate than usual.
C. These all felt good, but I feel as though my technique is off. I think I am getting good drive with the hips, but I do not feel as though I am pulling under the bar at all. I have the same feeling in my squat cleans
D. Last 2 sets had my back tightening up a little in the later reps.

Kyle F said...

A: 335 felt ok
B: *205* (I'm an idiot)
C: 175/200/210 felt real good
D: Subbed that Israel thing.

*My last 1RM for BP was 265 so I should have used 160 but I did 345*.6=205, don't ask why. Half way thru I thought, "damn this is harder then I thought"

Garage Crossfitter said...

GHD raises vid- Dawgs can you give me some feedback on this...? *i had the foot pad in the wrong spot on the first rep, hence the change.


Mike@CFCochrane said...

A. 275, 10# more than the 28th
B. 175, felt heavy but good reps.
C. 160...ambtious, failed on #3, 145, 145
D. finished them, couldn't maintain the 1 s conc. for all sets.

Lindsey said...

A. 145
B. 70 - actually felt light
C. 75/85/85
D. 3 rounds unweighted, 4/5 with 10#

Geoff Aucoin said...

Josh, that's a GH raise alright bit it's @ 4020 tempo by my count, which is fine if you hate your hammies.

I'd say your knees are bending a bit early so wait until your torso is parallel with the ground before you break the knees. ROM is good.

My word is 'therantr.' That's awesome, me and James were doing that earlier today!

Saverio said...

B. 155
C. 135X3
D. All sets unbroken

Wes hendricks said...

A. 350, felt good no complaints
B. 135
C. 155-170-185, all at tempo 185 probably was a little more then I should have done though
D. 15 x 5 w/ 2 minute rest

Great day, especially after yesterdays beating!

Roch said...

A.395 felt good and strong.
B.155 explosion was good until the end.
C.185-205-215 went to high a bit.

LuLu said...

A. 200# felt great no back pain :)
B. 75# Used a wider grip this time and liked it.
C. 90# was super happy that they felt light and were very explosive. Starting to get the "hang" of these, haha.
D. Unbroken

Tyler Smith said...

A. 225,315,335,385
B. 170,170,170,170,175,185,185,185
C. 205,205,205
D. ub,ub,18# ub, small band ub, small band ub,

Nathan H. said...

A: Built to 405, felt good.
B: 165, explosive
C: 185, 195, 195
D: Never really done these before. Loved the tension I could get in my hamstrings.

Michael McCabe said...

Josh, i think your ROM is bigger than it has to be for a glute ham raise... kind of a glute ham raise with a hip ext at the bottom. here is a very informative (albeit long) video explaining the GHD

i think it's worth checking out

Alex Duncan said...


A. 225, 255, 285, 325 fast, felt solid
B. all at 145
C. 145, 155, 165
D. all sets of 15 UB

Jason Anderson said...

A. 365
B. 175
C. 185 @ tempo felt smooth technique wise.
D. Always suck hate them..And love them

Did some Split Jerks w 185,225 felt like I didn't do enough today good rest though.

Heavy Evy said...

A. 339#
B. 153# Assuming my 1rm is 250
C. 153,153,163#
D. BWx5 ub

Rest 20min, skate 45min with boy, rest 90min, 90 min of laser tag with 15 other man-childs!

Anybody else in Edmonton competing in the Inter City Challenge this Saturday?
Its only one wod: 5 rounds for time:

5reps 135# ground to overhead with clean grip.
10 Chin Break Vertcal plane Chinups
15 Box jumps.

bmizzlle said...


A. 335# felt strong but heavy
B. 135x8 explosive
C. 155/155/175 should've gone heavier.
D. No GHD. Did back extensions at tempo. felt burn in low back and hammies.

30 minutes rest
Also did Fran rx'd 3:03 (50 sec PR)

Yelvi said...

A. 345
B. 165
C. 155
D. Unbroken, hands at chest.

Notes: Everything felt good today. I might have gone just a little light on the HPC, but I guess thats what 80% effort should feel like.

ken c said...

march gang

A. work sets: 345 365 385
B. 185
C. 185 195 195
D. unbroken (these are basically back extensions. our ghd doesn't allow for raises).

failed at 405 on the deadlift. doing these sets 1 min. apart was tough. bench press was fine. cleans felt good but maybe a little higher than 80% effort.

Pete said...

Missed yesterday's WOD because I spent the day travelling so I did a double today. Made the first one up this morning then did the second one 4 hours later.

A1. All unbroken
A2. 575m, 542m, 519m,
B1. Unbroken
B2. 166, 176, 172
C. 4:20

This WOD was nasty. I called for the puke bucket on my set of 15 burpees but managed to work through it. Thats the closest I've ever come to puking and it took me a good 20 minutes to get my shit back together after the WOD.

Today's WOD (4 hrs later)
A. 135x10/225x5/275x3/335x3
B. 155x8 sets
C. 155x3/175x3/175x3
D. 5-4-6 / 15 / 15 / 4-6-3-2 / 15

We have two GHD machines at the gym and theres a huge difference between the 2. My 1st and 4th set were on the same machine and were WAY harder. I did the GHD raises to parallel instead of going all the way down into a back extension but found out after that the demo in the Video Example on the OPT site demonstrates full R.O.M. The full range of motion is way more functional for our purposes but definitely allows for momentum and makes it a bit easier on the hammies just going to parallel and stopping.

I need some sleep!
Good night,

Adam Rogers said...

Adam -
A: 335x3
B: 150x3x8
C: 135x3,155x3,175x3 (Becky tells me i was drifting forward on my toes on this set, need to practice these more)
D: Unbroken x 5

Becky -
A: 183x3
B: 65x3x8
C: 75x3,85x3,95x3
D: Unbroken x 5

Craig said...

A. 320
B. 145
C. 155
D. unbroken.

DL felt good today. BP felt quick. Right shoulder feeling better.
HPC felt just right, focused on good form. GHD raises hands across chest for first set, finished last four with hands at temples. Good tempo, really felt the hammies reps 10-15.

Steve Howell said...


A: 315/336/359/374
B: 170
C: 160/165/170
D: All 5 sets Unbroken

Anonymous said...

A. 165
B. 70
C. 80-85-85
D. All unbroken; rest 120

Josh said...

A. 315 - felt heavy, beat up from pr'ing on sat
B. 135 - fast & easy
C. 185-185-185 - challenging
D. 15x5

unit said...


part 1 (c2b on cu's)
8:58 (hr 164)

15min rest

intramural bball game...


Anonymous said...

A. 315# felt good
B. 160#
C. 160#
D. subbed negatives for first 3 sets and weighted good mornings 95# last 2 sets no GHD.

Michael said...

A. 365- felt good
B. 200#
C. 135, 185, 195- easy was in a hurry
D. all unbroken

Brent Maier said...


A DL: 100/120/140/150/160/170kgx3 (374#) - Followed Geoff's lead on DL, went barefoot today!
B BP: 176# (60% is 160#) - It felt light so I kicked it up just a tad.
C HPCx3: 90/100/110kg (242#) - Had to dip a bit on the 3rd set on the catch. Might have gone a little over 80% but I'm driving a Toyota today, couldn't hold back! I'm happy with this number and it might be a PR.
D GHD Raises: 15x5 - Had to rest a breath at the top on some of the reps in the last two rounds.

Garage, I have the same setup as you and do not like doing GHD's on it. I feel there is too much fulcrum on the thighs easing the movement. When I'm at home, I usually slow them down because of the ability to drop your knees on the raise. 99% of the time, I use an anchored setup at the gym where the pad is maybe at a 5% angle from a horizontal plane. This forces me to really engage the hamstrings to pull off parallel, which I like. This summer I'm going to build a knee pad out of 2x4's and matting that sits maybe mid pad where your knee's can rest. For training purposes I think it is a little more demanding. I think you have a Yukon, so another big side to that mod is that your not going to tear up that stapled vinyl. Food for thought!

Chad Hall said...

A: 365
B: 150
C: 175
D: 1:45 rest in between


Deadlift kinda felt heavy, didn't build up enough, only did about 5 sets altogether.

Bench was great, really easy and good tempo.

Wasn't sure if we were to work at 80% of our 1RM or just at 80% of our 3s. Went somewhere in between. Felt good, fast, easy.

Not really sure if I'm going the GHR right or not, felt them a lot in my back. Definitely felt them in my hams though too.

Steve G said...



A. 375
B. 150
C. 175/175/180
D. All unbroken


DL felt ok
BP was good and fast
HPC felt good...
GHR were ok...though I had hands across chest...

Mizar said...

A: 185 - 275 - 315, strong core
B: 125, load felt light
C: 135 - 155 - 155, strong base & violent explosion
D: Unbroken

I am not sure I understand well the GH raises. What causes the upper body to rise? The OPT video (Glute/Ham Raises) indicates that the hamstrings and the bum should be used to rise your body up. In order to complete the kinetic chain, what pushes on the pad; the toes or the heel... both?

exp. said...

Part 1: 14:00 (hspu slowed me down...c2b chins for all reps)

Part 2: (had to sub 3k row for run) 11:11

John T. said...

Marcher 160lbs 5'7

A. 295lbs
B. 60% 1rm=145lbs as rx'd
C. 155lbs all three sets 2 minutes in between each set
D. As RX'd, rested 90 seconds between rounds, getting alot better at these

Overall I felt good during and after this workou

Erik Luber said...



A. 70 kg, 90, 100, 110 (240#)
B. 52.5 kg
C. 50 kg, 60, 50
D. 5 sets x 7 reps unbroken

Not there today. Everything felt heavier than normal, so just kept it light and focused on tech. Surprisingly, the only thing that felt good was the GHD raises, really feel like I am here.

Mike Molloy said...

Late Post.

A-345 felt heavy tonight
B- Done at 135# on tempo
C- 175# with 1 minute rest between sets. Felt fast and easy
D- 5 sets unbroken. Tempo got damn hard by the end.

Geoff Aucoin said...

Michael McCabe we've been using the full ROM at OPT, I think Dave Tate uses the shorter ROM for his purposes - same s$%t different pile I guess.

Mack Lar said...

A. 345 Felt good and resisted the urge to press on like I've done in the past
B. 145 Very Easy
C. 185/185/195
D. All UB

md said...

a. 295
b. 145 8x3
c. 145 3x3
d. 5 x 15

Brandon said...

A. 405
B. 225
C. 155/175/185
D. no GHD today...subbed Good Mornings

notes: Deads and Bench felt strong. Went too heavy on last set of HPC...felt much harder than an 80% effort. At a different gym today with no GHD. Been a while since I did Good Mornings and these hurt in a good way.

Michelle said...

A. 222
B. 72.5
C. 85/95/105 all UB. With respect to 80% effort...Tried another set at 110# and got 2 UB, but this felt like way more than 80% effort. 2nd pulls were bad. Tried the 110 again and did 3, but dropped the bar in between...huge difference with respect to effort for me...
D. all unbroken, elbows out, hands at ears.

Paul Klein said...

A. 325
B. 165 felt great
C. 175, 180, 180
The 2 second pause at the bottom really slowed things down.
D. Done with feet anchored in rack and touching chest (and face) to floor

NorCal Chris said...


A. 315# (felt heavy today)
B. 135# (felt easy but protecting healing shoulder)
C. 3x135# Short rests.
D. unbroken

Jason Buzzard said...


A: 345#
B: 145#
C: 185#
D: GHD back extensions-unbroken

Dead lift felt good, bench press felt really light and I didnt know if I should have gone heavier or not. HPC felt pretty good. Not really sure if I do the GH raises right, it really hurts my quads when I try them so makes me think I am not, subbed GHD back extensions.

JAM said...

A. 365
B. 155
C. 155,165,165
D. unbroken, 90secs rest between

didn't feel very strong

Jenny said...

A. 255
B. 95
C. 115-125-135
D. UB, 2 min rest

Shane Gibson said...


A. 135-225-295-345-365
B. 190lbs straight through. I meant to do 180lbs but I added the plates up wrong and didn't realize it until I took them off.
C. 185-205-205-205, I did an extra set because the 185 set was a little too easy.
D. All semi-unbroken. This was my first time ever to do GHRs and it was very awkward getting the movement down. I really need someone to teach me how to do them properly, it felt like I was just doing something wrong.

Michael FitzGerald said...
This comment has been removed by the author.
SugarCoat said...

A: 225, 275, 295, 315 - reset hands after each pull
B: 165 = ez @ tempo
C: 155, 165, 170 tried to stay 80% @ tempo
D: 15, 12/3, 15, hands on chest 15, 15 hands on lower back all @ tempo

there's nothing comfy about the way my back feels after a set of 15 GHD raises..ugh
Now I'm a day behind!!

Is there a particular time in March that you are aiming for?...I am participating in the North East Sectional and just trying to get a gauge.
Thx coach!

Jenny said...

A. 105 kg
B. 40 kg
C. 50 kg
D. First 3 unbroken - last two broken

Justin Flynn said...

A. 420
B. 170# fast and light
C. 200#
D. 5 sets of 12 toes to bar

Anonymous said...

A: 375
B: 18lb Weighted ring dip
C: 185, 195, 195
D: 95 lb Good Morning. 15x5

Felt good. Dreading tomorrow's 140 pullups.

Spider said...

A: 295
B: 135
C: 145

Bear said...

A. 160 kg
B. 60 kg
C. 80 kg
D. GH Raise, 15 x 3 sets

GHRx3 by mistake, but I needed to support them and was not able to keep pace, so I guess it didn´t matter that much. Really nice finish for my hammies!

Bear said...

Oh I forgot:

Feed-back on high knee skipping would be nice!

bso said...

A. 335 - felt way too heavy for what it was, but QL is starting to feel better (had a little back squat incident last month followed by two doses of food poisoning and a car accident... couldn't DL > 245 all month)
B. 145 - fast and faster
C. 175x3x3
D. unbroken

liss126 said...

A. 240#
B. 85#
C. 120#
D. Unbroken

Stefani said...

A. 175# felt sluggish
B. Subbed weighted ring dips due to lack of equipment, BW=135# + 10.5#
C. 80#
D. GHD raises on swiss ball unbroken

dontpanic356 said...

waaaay behind....

A: 365 (back still tender)
B: All sets at 225
C: 245
D: Unbroken but tough

Some L pull up practice afterwards.

tania said...

DL @ 175# - feel like i'm dragging my a$$ on deads, can't seem to get out of this slump
Bench @ 70# - felt too easy
Cleans @ 90# - felt too easy, having a hard time figuring out what 80% is supposed to feel like
5×15 GHD (last 3 sets weighted with 15#db)

later on I’m going to tumbling class (handsprings, arials & round-offs :-)