Thurs, Mar 11, 2010

part 1:
for loads:
A. Power Snatch Cluster - 1.1.1 x 7; rest 3 min
B. 16" Close Grip Bench Press - build to a 1RM; rest as needed
C. GHD Sit Ups - 20 reps x 5 sets; rest 30 sec
(rest exactly 10 sec b/t attempts in A; 3 reps per set)

rest as needed

part 2:
Run 10 min warm up, then..
Interval Runs:
30 sec @ 50%/30 sec @ 95%/30 sec walk x 8
walk 5 min, then...
Run 30 sec @ fastest 400 m pace; walk 90 sec x 3
walk 5 min cool down

post loads and notes to comments


Chris Fodera said...

anyone else with knee issues contemplating an AirDyne sub for Part 2? If so, please share your thoughts.

Geoff Aucoin said...

I'm just contemplating where the hell I'm going to end up if I leave the OPT driveway and then turn around after the 5 minute walk!

Heavy Evy said...


Mr.Lundmark said...

A. (in kg) 40x3, 50x3, 60x3, 70x3(PR), 72.5x3(PR), 1x75(PR)... became too PR-focused here and went directly to 77.5 with only 20 sec rest (adding weights) and failed. I felt quite worn out since I haven't trained much for the last 2 weeks so I stopped with the power-snatches here... plus my heels were aching. Any tips on that?

B: 110 kg (PR).

C: Did 3 sets with an improvised GHD-bench a'la Martin Altemark Style. The last set was horrible. I've never done this type of situps before so I stopped after 3 sets.

Won't be able to do part 2 due to not enough time :(

Mike@CFCochrane said...

Hey correct me if I'm wrong, but the cluster is high hang, mid thigh and floor??

Geoff Aucoin said...

No Mike, that's 3-position snatch. This is just a p. snatch 3 times with 10 sec in between. We did this twice with press a few months back, too.

Stephen Flamm said...

Chris Fodera,

I'll be subbing on the Airdyne, as well. I have fairly accurate comparables for distance workouts, but with workouts like this that are based on intensity/effort, I'll just be going by feel.

Mike@CFCochrane said...

Thanks Geoff, should have asked last night...
A. 3 position PSnatch- 65/85/95/105/115f on #3/110/117.5
B. 235- new PR by 15#
C. Total time with breaks 7:04- all ub, last set of 100 was 7:54

Dave X said...

part 1
A. 145-155-160-165x4. Started too heavy. My Balzac trumped my common sense... Which incidentally was a problem for me in college too.
B. 225#
C. UNBx3-16/4-10/10

rested 2.5 hours

part 2:
runs felt pretty decent. Not pukie but still very challenging. Didn't tweak my hammy which has been a problem in the past with run sprints. I think I covered a couple kilometers when all said and done.

Josh said...

Hey Dawgs,

I'm competing in the PA/MD/DE sectionals this weekend and I'd some opinions/thoughts in terms of strategy for the WODs.

WOD 1 (Indoor)
As many reps as possible in 3 minutes of:
Floor-to-Overhead (155)

WOD 2 (Outdoor)
AMRAP 10 min of:
500m Run
1-Arm Overhead Kettlebell Squats (35lbs)
Note: "Nicole" style scoring, if you put the kettlebell down at any point you must run 200m, score is total squat reps

WOD 3 (Indoor)
AMRAP 20 min of.
Row 1000m (done once at the start of the heat)
20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups

Unit, I know you had a basically the same WOD at your sectional, just a longer time domain. Did you drop from overhead or were you trying to string together as many unbroken as possible?

For WOD 2, you're allowed to switch hands as long as you don't touch your head or go below the shoulder, so I'm going to try and squat until my shoulders give out I want to minimize the runs as best as possible obviously.

WOD 3 is gonna be brutal, the row will be slow and easy, then shoot for unbroken sets as best as possible, just wanna survive this one!

Any insights here would be greatly appreciated, can't wait until Saturday to put this OPT training to the test and kick some ass!


Grant said...

BW 176#

A. 95#
B. 213#
C. 3rnds only
Limited time today

Ali Loach said...

Unplanned rest day.
Will do the interval runs tomorrow morning; no snatch or bench due to shoulder....really feeling it from chins and burpees yesterday.

PTS said...

a. 95,115,125,135,145 -

and then my $300 pendlay nex gen bar broke. the collar came right off and I was looking at 2 pieces of barbell. I'm beyond pissed right now.

b. 225

c. all sets unbroken.

part 2 in a couple hours.

Robs said...


I would use these tactics if I were competeting in those 3 WOD's.

WOD 1#
Start out steady and accelerate halfway. Lot of guys will kill themselfe in the first 2 minutes of a WOD like this one.

WOD 2#
I would run on 80% and then find a controlled pace were I could get into a rhytm doing 10 squats and switch arm 10 aquats. etc.

WOD 3#
You can't win it on the rower but you can loose it. Row at 80-90% capacity and make sure to look pukie straight in the eyes for the rest of the WOD.

I think that's how I would approach them.

Good luck

Covino24 said...

FL sectional WODs.. what do you all think?


Every 2 minutes for 4 rounds of:
150m Sprint
5 Rolling Burpees (AKA "Man on Fire")
Max Rep Kettlebell Swings (M:70#, W:53#)

Score = Total Kettlebell Swings


3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)

Score = Total reps for all 3 exercises


In 10 Minutes:
1 RM Ground-to-Chest
1 RM Chest-to-Overhead

Score = 2 loads combined is total score

*May be 2 complete separate movements at different weights. May use rack for Chest to Overhead.


For time:
1500m Row
400m Sandbag Run (60/35lbs)
2000m Trail Run

Score = Total time

Michael FitzGerald said...

PSn - 119/124x6 sets. Did not feel powerful today.
CG BP - 216, 218.5(f)
GHD - unbroken (40-43 sec)

Heavy Evy said...

Due to some f$&@ push pressing a slab of concrete through my car window last night, may have do get the runs in tommorow. Time dependent. I would ship whoever did this to the town of Balzac if I caught them!

andrewromeo said...

A: 135, 145, 150, 155, 160, 165x2 (5#PR), 170F...really thought I could get it, gave three attempts
B: 235
C: Been having back pain for the last few weeks and the GHD seem to make it worse. Subbed regular sit ups

Part 2:
Felt good to run outside, real nice out. Pushed my limit but felt strong

First time in a while that I don't feel destroyed at the end of three days. Feel strong right now and want to get after another workout, I'll try to control that.

Stephen Flamm said...

Part 1:

A. 135, 140, 145, 145, 150, 150, 155 (2)
B. 255
C. unbroken sets, completed in 5:43 (including rest)

1 hour rest

Part 2:

Performed on Airdyne

rwcorson said...

Part 1-
A. 98,103,112.5,117.5,122.5,127.5,132.5x1
B. 216#
C. tough today, 4&5 broken
Part2-immediately after

unit said...

wod 1- what's ur snatch?... personally I'd probably snatch a few early on... then go in2 clean an jerk... most people at the Midwest did 60% of their reps in the first 2.5min of the 5min allotted including myself... since it's 'only' 3 min I'd try 2 string unbrokens in the beginning then go from there...

wod2- I'd prob switch arms every 5-10reps 2 avoid shoulder fatigue... this will occur if u switch both 2 little and 2 much so u need 2 find ur happy medium...

wod3- again... personally... I'd take my row time PR for 1K and row what feels relaxed and ez... prob adding 20ish sec 2 it... ie pr of 3:03 and prob try to hit 3:20-3:30 as ling as that pace felt ez... we had a similar setup at the Midwest where we started with a 5min row... this was used as a good fluid 'warm up'... quick but not taxing as the time domain of the total wad was 15min... go with how u feel at that time and take long fluid strokes and get ready 2 go unbroken and continuous 4 the remainder of the WOD!...

covino... I really like some of those wods!... go kick some @$$!...
my 0.02


Geoff Aucoin said...

Pt 1.
A. Started at 132 and ended at 152, zero juice in the CNS today.
B. Quickly worked up to 233 and shut it down.
C. Did 1 set and quit 'er, I know when I'm licked. Night shift kicked my butt today.

Pt 2.
This was much better, it's such a great way to get myself into the running mode. There is nothing else that gets my hammies jacked like sprinting. Nuh-thang.

Eric S said...

A. 95, 100, 105, 110, 115, 120, 125 (PR)
B. 155. Had to stop way early (no spotter)
C. 5th set was broken.

Part 2 felt good. My running legs are starting to really come back.

Grant said...

Part 2 @ Heli Pad @ noon

DeeJay said...

Part 1:
A. 132/152/182/192/198/200/205(2)
B. 250lbs
C. unbroken x 5

Part 2: 15 mins after part 1

Garage Crossfitter said...

part 1
95 115 125 135 145 150 (2) 150(0)

ccbp- 235

ghd's unbroken, last set real tough

I had nothing on the snatches, no exlosiveness, no focus

Rest 15 min then completed part 2, runs were ok, legs felt real heavy towards the end.

Looking forward to some rest, i am toast.

PTS said...

runs felt good. Nice to be outside and running in shorts.

Lisa M said...

Part 1: 64/75/80/85/90f on third rep/tried 95f

Attached is a video of my snatch (ha ha) James suggested i post it to get some help - yes i suck!! I screwed up when i edited it the first 3 are at 90 the second are at 85. I did them in the right order just edited it wrong. 90 is my 1RM and i can't seem to get past this. Any suggestions would be greatly appreciated.

Steve Howell said...

part 1:

C:All sets unbroken.

joey warren said...

part 1
A. 145, 155, 160, 165, 170, 175(2), 175(3)
B. 275, 300(f), 290(f)
C. unbroken

1 hour rest

part 2- legs felt heavy, tough to catch breath

jog to high school track- 6 min
2 laps around track- 4 min

8 x sprints- 30 sec- just short of 200m
5 min walk/ rest
3 x 30 sec sprints- about 55 sec / 400m pace

walk home- 12 min

barely could talk for half hour afterward- priceless!

Lindsey said...

A. Subbed single arm DB snatch - 20/20/25/25/30/30/35 ea arm
B. 120 (pr)
C. Unbroken - anchored, abmat

Part 2 completed on bike. 95% and 400 pace felt pretty good for being on a bike.

unit said...

A- 155 / 165 / 175 / 165 / 155 / 165 / 185(f)
B- 300
C- unbroken x5... working time - 3:49

will have 2 run tomorrow... time 4 work...

Brent Maier said...

Unit and anyone else qualified for the Rocky Mountain Regionals will be a 3 day event from Apr 30 - Mar 2. That's just a hair over 1 months from my sectionals next week. If I qualify, it's going to be a busy month.

Lauren said...

A - 75/85/95/95/95/95/100
didn't want to go up in weight untill the 95 felt awesome.

B- 155
missed the sit-ups due to time.

ran at lunch outside, which was nice... but find it hard to gauge my %effort when I am not on a track - so good practice.

Brent Maier said...

Does anyone know why Josh Everett didn't compete in the last WOD at the Arnold classic? I wonder if he got hurt or something because he did well on WODs 1-3.

Anonymous said...

This is basically my first post here so an intro is probably in order. I'm 51 as of Tuesday and I'm registered for the Masters Division in Castle Rock May 1st. Been crossfitting for about a year at Tri-Cities CF in St Charles IL. Will keep up with what you post and sometimes sub for our CFSB workouts at the box.

For today I did the interval set on the treadmill. Covered and even 5.0k

will said...

bench 198
did 5 sets of 10 ghd 10 back ex in 349

Steve Howell said...


according to this link he had to leave early due to work.

Michelle said...

A. 60/67/77/87/92/100x2(PR), failed 3rd. Thanks to Geoff and Rob for the coaching on this one. In the interest of time moved on to BP.
B. Had about 20min. for this one...
No time for 'C' and no running today as I had an IMS treatment this afternoon.

LuLu said...

Doing the early marcher wods. Everything is going well and looking forward to the sectionals on the 20th in Fredericton. I will drop a line before then. OPT, thank you very much for helping me get so much stronger in my mind, body and soul these past two months. Good luck this weekend to everyone. Kill it MARIE :) Talk to you all next week!!!!!!!!!!!!!!!!

dmarsh said...

Part 1:
A. 132,137,142,147,152,157,162
B. 264
C. Unbroken

Have more in the tank for CGBP but no spotter so played it safe.

Part 2:
Runs felt strong, however running in the streets at night in VFFs is not recommended. Couldn't truly open it up.

BK said...

C. 20,15,15,10,10.
Very happy as my abs seem to wanna explode every time I get on this puppy.

Part 2; 6 hours after ..solid run.

Rory Hanlin said...


Welcome to the Big Dawgs

Chris Fodera said...

taking an unscheduled day off because the right knee just isn't feeling right today. Surgery is in a little over a week, so I don't want to chance anything.

On a brighter note, renewed my passport today at the Post Office in hopes of making it to Calgary to train with some of you guys and attend a CCP module.

Rainer Hartmann said...

A: 105/115/120/125/130 (PR)/130/115
B: 175
C: All unbroken
rest 8 minutes
Part 2: On Stationary Bike (hurt knee from Sectionals Sunday)

Brent said...

Snatch - 145, 155, 145x5 Lower back is still wrecked from sectionals, did not feel good.
Narrow bench up to 245

Derb said...

Part 1

A: 95/105/115/125x2/125x1(shut down after 5th set and worked on form)
B: 195
C: first set UB then broken

1 hr rest

Part 2
Runs felt great

Yelvi said...

A. 75, 95, 115, 145, 155, 165
B. 275
C. Unbroken

Sam said...

Part 1
A. 65, 75, 85, 85, 90, 95, 100
B. 135#
C. 5:20

Part 2
treadmill setting 7.0 for 50%
11.0 for 95%
3.0 for walking
all 8 sets

treadmill settings 10.0(1), 10.5(2-3)
3.0 for walking
all 3 sets

Erik Luber said...


Part 1:
A. 40kg, 41, 42, 43(2+f), 43, 45, 47
B. 70 kg
C. 5 x unbroken.... working time of 3:17

5 min break
3 sets of 10 reverse-hypers (these felt good)
Change into track shoes then part 2

Part 2:
Approx 180m- 150m
walk 5 min
190m, 180m, 180m (fastest 400m is 63 sec)

Did a really good warm-up today, definitely needed, was feeling exhausted by the end of work. Got into it though and found my groove. Switched to split snatch after failing a 43 kg (not sure if this is a legit power snatch, but these fell sooo much more natural for me).

Running felt much much better than last time...actually had some bounce in my step. Could fell myself ripping my feet of the ground instead of dragging them along.

Good luck to all the dawgs competing this weekend!!!!!

david83 said...

26/5 11/190
Power Snatch
115,125,135 warm-up
felt good but then ran out of gas
135,145,155,160 failed on 3rd went back down to 155,155,160. I was not firing properly today. I got very fustrated with myself in regards to this weight
Bench 250lbs

GHD's- unbroken until 4th and then unbroken again


Wes hendricks said...


Part 1:
A. 115/125/135/137/140/142/145
B. 200, easily had another 10-15 in me but none of my roommates were home and I have a fear of dying in my garage alone
C. 20 x 5 unbroken

Part 2:
Runs felt good. I shut down after my first 400 pace though because my bunions felt like they were blistering

Bin said...

pt 1
A - up to 165 on set 4, failed twice in set 5, moved back down to 135 on last two sets
B - 205
C - sets split half and half

Brian Maier said...

part 1:

A: 115/135/145/155/165/175
right knee acting up so shut'r down after 6th set
B: 255

C: First 2 rounds unbroken, then sets of 10

Part 2: no go...played flag football last night and legs are toast

Brent Maier said...

38/6'2"/200 - March 20/21 Sectional

Feb 25 (Early Marcher WOD):
A (BSquat - 3,3,2,2,1,1): 90/110/120/130/140/150kg (330#) - Felt heavy after the 3 second negatives. Not a PR but close.
B (PClean - 2,2,2,2,2): 100/107.5/112.5/112.5/115kgx1 (253#)

Post: 2 sets of 15 GHD and GHD raises.

Notes: Back squats felt heavy tonight but I'm glad I pulled the 150. Upped my power clean weights by 2.5kg just to mix it up a bit. My last PR for power clean was 110kg in July '09.

Josh said...


Ha, my snatch is 155, so I'm going c&j right from go. I'm gonna try and string as many together as possible, then maintain from there.
WOD 2 ur definitely on point with that, switch hands short of failure and go back and forth until the shoulders give out.
WOD 3 cruise control for the row, then all thats gonna be on my mind is 'unbroken' and all those gut check workouts from coach leading up to this weekend

thanks for your advice!

Lisa M said...

Forgot part B 130 PR

Took the opportunity to do a wod at crossfitai after work (thanks for lighting the fire geoff :)
4 rounds
50% 1RM front squat thrusters
KBS 1 pood
45 sec at each station then 1 min rest between rounds so kind of FGB like wod
total reps 202
unbroken kept going through my head the whole time. Great wod low back is smoked right now rest day is going to feel awesome
PS no knees on burpees!!!

Eric Montgomery said...

Part 1
A. 40kg, 50, 60, 64, 66, 70 (pressout on rep 2, F on rep 3), 70 (F1, ugly form)
B. 70kg, 80, 90, 100, 110, 116, 118. First time going for 1RM on CGBP
C. 41s for 1st set, 42s for 2nd set. Scaled since I'm still building up to that kind of volume on GHD.

Couldn't do Part 2, may try to fit it in tomorrow.

Anonymous said...

Really restricted for time today, so the workout was not as written.

Part 1
A. 145/150/150/155/155/160/160
Knew I was not going to have enough time so I started supersetting snatch with bench press and reducing the rest. Due to the reduced rest and warm-up my later sets were much better.

B. 135/185/205/225/235/245/250
Had to work up pretty quick.

C. No time.

Part 2 - Felt like I was not recovering very well in these intervals, although my speed was pretty good???? Just glad to get them done as I had to do these in the dark after a long day of coaching.

md said...

Part 1-
A. 105,115,120,125,130(f),130(f)
b. 205
c. unbroken

as rx'd with an additional 10k.

dan said...

part 1:
for loads:
A. 3 Rep Max - 145#
B. 200#
C. All unbroken...backs a little tight as is the core!

Heavy Evy said...

Ugghh what a day, my insurance adjuster needs an adjustment! Good day though as some self reflection made me realize I needed a reality check, I was more stressed out that I wasn't going to be able to get the double in today, then I was with more important family matters...not good. Running tommorow won't make me any less fit then if I ran today.

Part 1.
A. 111,133,143,153,153.163fff,153 tech went to shit at 163.
B.221# mehh
C.UBX5 3:41 working time, 5:41 total time is only 8s more then last 100ghds for time.
Part 2: Some time tommorow.

Sorry for the rantng.

unit said...

i look 4ward 2 seeing u in denver...

Brandon said...

Part 1
A. 95/115/135/145/155/165/175(f)
B. 335 PR
C. all unbroken

Part 2

Notes: snatches felt really good until 165. Not enough pop in the hips. GHDs unbroken but mentally tough 4th and 5th sets. Runs were really hard. Couldn't maintain 95% for the last 2 of the 8.

rwcorson said...

Remember to post your numbers.

Steve G said...



A. 145x3
B. 205/225(f)
C. Unbroken

Notes: CNS not firing today...probably due to insufficient warm up...same thing with bench...

Marie Rochat said...

Hey Pack,

Just wanted to let everyone know that I am getting ready to go into my sectional tomorrow morning. I know I have not been following the programming the last week, but that is becasue I followed some programming written up by CrossFit Portland based specifically for the OR/ID sectionals. I will post updates as I can this weekend, and will be back on training and posting everyday after this weekend. Thank you OPT for all the ptogramming. I feel like it has prepared me well!

Heavy Evy said...

Good luck everyone competing this weekend.
As for those coming to Canada Central sectionals in a few weeks, I've placed some calls to see if I can can some discounted room rates at the downtown Westin. So I was just wondering if there was anybody needing a room, so I could block a few rooms for the better rate.

Link is attached below.

email me if there is any interst.

Lisa M said...

Good luck Marie go show them how the Big Dawgs do it!!! You are more than prepared so just relax, enjoy and giver'

Gord said...

B. 230
C 3 sets of 20

Martin Altemark said...

Good luck to everyone competing. Anyone coming from afar to Stockholm for the sectionals next weekend?

Michelle said...

Good luck Marie and all other Dawgs competing this weekend!!!!

Paul Klein said...

Good luck this weekend to all the OPT competitors. Put your training work and get uncomfortable out there. Then come back and get "hungry, horny and happy".

Anonymous said...

A. 135, 155, 155, 155, 165, 165
B. 190 (although I think I had too narrow a grip)
C No GHD, used an incline bench. 3 unbroken ?

Can somebody clarify "unbroken" does it mean "NO" pause at the end of a rep? If that's the case. probably did only 2 sets unbroken.

Grant said...

Jeff welcome to the blog.
Depending on the context unbroken usually means no pause. The last time unbroken was mentioned was Wednesday's unbroken CTB chin-ups and that was to to pre-empt various interpretations on unbroken chin-ips. To some it means continuous movement (OPT's intention in this case) & to others it means that as long as you are hanging & not touching the ground your reps still count. In general... take it at face value - it shold be self-evident. For other questions check out the FAQ section. Where the heck is Castle Rock?

Thad said...

A. pulled neck warming up for snatchs so I skipped part A
B. 205
C. 20 x 5

Did part 1 March 11 am and had to do part 2 March 12 am.

Part2. Runs felt good other then knee becoming sore by the end

exp. said...

neighbour's smoke detector went off at 4am last night for about 15 minutes...couldn't sleep for a long while after that...woke up feeling wrecked, still feel that papers due also...will take today off...

Norm said...

did part A and B at work, couldnt ditch weight so went up to 135 for snatch and statyed there, bench made it to 275 but sure had to fight for it!