Tues, Mar 16th, 2010

what is better than one dawg?
2 of them.
Nathan and Colin moving on...

Nutrient Analysis of an Average Diet for Modernized Gaelics

Calories Food Fat-Soluble Activators Calcium Phosphorus Iron
1000 White Bread Low 0.11 0.35 0.04
400 Jam, Sugar, Syrup Low 0.05 0.08 0.02
100 Chocolate and Coffee Low 0.01 0.07 0.00
300 Fish Without Livers High 0.57 0.60 0.02
100 Canned Vegetables Low 0.06 0.08 0.00
100 Eggs Medium 0.04 0.12 0.00

Low 0.84 1.30 0.07

Price, W. A. Dental Digest, 1933 July; 278.

A. Power Clean @ 10X0; 1,1,1,1,1; rest 240 sec
B1. Back Squat @ 30X0; 2-3 x 4; rest 180 sec
B2. Chin Ups @ 20X0; 2,2,1,1; rest 180 sec

post loads to comments
all singles till last weekend in March


Will said...

Hi guys- I'm new on OPT. Just saying hello.
Can't wait for this WOD

Mack Lar said...

Are this weeks WOD's working towards a March 20/21st taper? Or are we back to regularly scheduled programming? I just want to make sure I'm not missing out on the fun. Thanks

Sam Harmer said...

Hey Big Dawgs Community and Coach,
FIrst off I have been following the site for about 2 months now. First time posting on here but I feel the need to thank Coach for all the work he puts in and the great advice that he offers. It helped me prepare for and execute during this past weekends Oregon/Idaho Sectional. Without this training I don't know how I would have finished. This training definitely put me where I needed to be and gave me tremendous results. It was awesome to meet and compete with some of the other big dawgs, Chris Dunkin, Bmizzle, didn't get a chance to meet but saw Marie compete. It was great to see all of them place high in the end. So thanks Again Coach for all you do and your great programming and thanks to the community and good luck to those competing in the upcoming sectionals and regionals.

LuLu said...

Still following the early marcher wods in prep for this coming weekend. Just wanted to celebrate my new strict Press Pr with ya`ll :
Woohooo finally :) and my form was good.
Soooo excited for this weekend and hopefully some new PR`s there.
Good luck to everyone!!!!!!!!!
Talk to you BIG DAWGS next week, WOOOOOHOOOOO.

Martin Altemark said...

Welcome Will!

PC: 80, 90(f), 90, 92.5, 95kg (PR)

Back squat: 3x90, 3x100, 3x110 (PR), 2x120 (PR)
Chin-ups: 2x30kg, 2x35kg, 1x42.5kg, 1x47.5kg (PR)

Good times! PC was ugly but I'll take it. back squats felt soooo good today.

Martin Altemark said...

all lifts in kg's of course.

Melisa C said...

A. 140,150,155,160(F),160(10# PR)
B1. 205(3), 205(3), 205(3), 205x2(F)
B2. 2,2,1,1

So stupid, just did reg strict CU's and thought that was too easy. Didn't think that they were weighted. Duh!

Might re-do CU's later with weight.

Hip flexors VERY tight, squats felt harder than they should. Should have been able to do 215/220.

Dave X said...

I took a couple days off to stretch, roll and ice and my legs have been revived.

A. 215-225-230-235(f)x2
B1. 225x3, 235x3, 245x3, 255x3
B2. 75x2, 85x2, 90x1, 100x1

Lisa M said...

Go kill it this weekend LuLu, Marie and Becky just showed us how well coach has prepared us!! Kick some serious little Dawg ass. Look forward to meeting you at regionals! Oh and if you need a place to stay i have lots of room and live about 15 minutes from regional location and would love to put you up.

Melisa C said...

Lulu, are you doing the ON or Canada East sectionals?

And congrats on the PR#, triple digits baby!!

Canada East has been announced, anyone know what ON wods are yet?

OPT said...

mack lar, this weeks wods are for later peak in march - like 27th/28th...

Nathan H. said...

James -

I'm going to rest like you suggested. It's going to be hard! But I suppose that's the role of coach and athlete.

Are easy training sessions allowed for recovery? Maybe some easy running/rowing with mobility work and maybe empty bar olift stuff?

I intend on doing a lot of SMR and stretching too.

Dave X said...

Good luck to everyone competing this weekend!!!

Go Dawgs!!!

Katrina Burton said...

Power Clean - up to 145(10# PR)
Back squats - up to 170#... not feeling these today
Pullups - 2@40#, 1@55#

PTS said...

A. 185,205,215,225,235(PR)

B1. 235x3, 255x3, 275x2, 285x2

B2. 60x2, 72.5x2, 90x1, 95x1(PR)

clean video

OPT said...

nathan, walking....light stretching, relaxation stuff...

david83 said...

Power Clean
warm-up 135,185,195
205,210,215,217,219 (PR I think)

Back Squat
295-3 355-2 ,365-1 ,375-1
the weight jump from set 1 to two was way to big, so i just went after a 1 rep PR

only had 45lbs dumbellweight
3 reps for each went slow
thank you

Pete said...

Canada East Qualifiers just announced! Just got that instant heart rate increase from opening up the email and seing that teh WODS were out. They look pretty straight forward but any thoughts?

Event 1
Sandbag Shuttle Sprint

Event 2
Max Effort Clean and Jerk
* Event 1 and 2 share a 15 minute time limit. Competitors must complete the shuttle sprint and then use remaining time to build up to a maximum clean and jerk.

Event 3
21-15-9 reps of (15 min cap):
Deadlifts (225/155lbs)
Ring Pull-ups (rings to chest)

Day 2 - Sunday, March 21, 2010 - 7am to 2pm
Event 4

AMRAP in 15 minutes of:
2 Muscle-ups
4 Front Squats (155/105lbs)
8 Burpee Box Jumps

dmarsh said...

A. 220,230,240,250,255(PR)
B1. 308x3,328x3,338x2,353x2
B2. 55,60,65,70

Squats were low bar, which I have not done for a while. Felt a bit rusty but strong.

Pullups were pronated grip, chest to bar.

Marie Rochat said...

Back home and settling in to my regular routine again, minus daily WOD's of course.

The OR/ID Sectionals lived up to my expectations and then more. I felt very well prepared for the competition, and I am extremely thankful for all the OPT programming that got me there and the support and community on this blog. It was great to meet Bmizzle, Chris Dunkin, and Becky.

The first day went really well for me. I was in the 7th heat (2nd to last heat) for both WODs in the first day. It was nerve wracking to have to wait around for my heat to come. I did enjoy getting to watch and cheer on all my teammates from CF Portland and other fellow OPT Pack members. It took my mind of my heat coming up.

The first WOD went really well. I was given the excellent advice to not go out to hard and burn out half way through. Many women competitors struggled with the rope climbs after the first 2 rounds or so. "This is the difference between a 400m sprint and a 800m run." That clicked really well in my head and I was able to keep a good pace, but to not get to worked up and out of breath. I had top notch coaching from Rochelle at CF Portland throughout the WOD and it made a huge difference. She really helped me stay on pace and not rush.

Second WOD went alright. I was quite nervous about the ring dips. Again I had Rochelle to look to on the sideline and she helped me pace out ever single rep in the dip. I was doing them in doubles by the end, and it felt like I was going so slow, but in reality it wasn't that bad of a time. I know if it weren't for the pacing I would have burned out on the ring dips really quickly. Again, like the rope climb I noticed that many of the female competitors went out hard and fast to failure in the ring dips at first and then couldn't finish the WOD in the time cap becasue they couldn't do anymore ring dips. The pacing on the dips was perhaps one of the best things that happened to me this weekend.

For recovery I took and ice bath Saturday night. I didn't get as much sleep as I would have liked to.

I was in first place at the end of the first day, but I lost it in the last WOD on Sunday morning. I think I went out too hard at the beginning of the third WOD. I got to the burpees and they just crushed me. My body felt extremely heavy and my tank felt empty. In hindsight I wish i had pushed harder on the burpees, I probably could have.

I took 2nd overall and had a blast doing it. It was fun being successful, but even better was the atmosphere and the great people I got to be around and watch preform. I am excited for regionals in two months!

Yesterday I had the day off of work so I made the short drive to the coast and took a super easy recovery swim in the ocean for a bit. It felt really good to move my body through it's range of motion without having to bare weight. This is the first time I have tried a recovery swim and I really liked it. It was another Rochelle recommendation. I rolled out on my foam roller too yesterday.

I am still very sore in the quads, and triceps. My upper back is mildly sore, but not anything like my tris and quads. I will be resting this week and doing lots of rolling out and such.

Thank you to everyone who helped me and supported me along the way. I have received so much excellent coaching, programming, and support from the OPT and all the Big Dawgs as well as the coaches and crew at CF Portland. Thank you everyone.

I am enjoying my rest and am looking forward to some more good training in a week or so.

Good luck Lulu and all other Big Dawgs competing this upcoming weekend!

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

@ OPT @ 7AM
A 195/205/215/220f/220f
I have got to force myself to get extra squat depth on PCs while I am building thru light weights because when it gets heavy I am not going deep enough
B1. BS high bar 198x3/242x3/284x3(more depth on 3/284x2(f@3)
B2. CU 55x2pro/75x2pro/88x1pro(more depth)/88x1sup(lots of height)/101.5(lots of height)

Pete. Get comfy with the rhythum of ring CTB & you'll have an advantage. Practice Burps-BJ's because nobody will be comfortable with these & efficiency will be key

PTS. PC looks like you have room to spare. 250 in no time. Sorry but your 95# CU was a no go. Chin over bar. Not at bar. Try supinate & see if you prefer for weight. Worked for me today.

joey warren said...

A. 205, 225, 240, 250, 260 (PR by 5lb)
B1. 255x3, 275x3, 290x2, 290x2
B2. 85, 95, 110, 125(PR)

Paul S said...


I heard about your Blog from a competitor at the AL,TN,MS Who spoke very highly of your programming. I qualified for regionals in late May and wanted to start following your WODS, but I saw where you posted that this weeks WODs are for peaking in late March. Should I be doing the workouts right now? Any advice would be great.

Stephen Flamm said...

A. 190, 205, 215, 225, 230 (PR)
B1. subbed box squats, 3 @ 32X0; 95, 95, 95, 95
B2. 70, 70, 79, 79

I've been sick for a couple days, so I was pleasantly surprised by the PC PR. Went with light box squats to start working the movement back into rotation - these didn't bother the knee at all. Chins were harder than expected.

Lisa M said...

I had nothing in the tank today for some reason just sluggish and very very frustrated with my clean and snatch technique issues. I have been video taping myself and as per what deejay said my stupid arms are doing all the work - which isn't much!!! i should have been working on this a long time ago i now realize and am totally pissed at myself.

went up to 145 and failed twice why can't i be more patient??

back squats felt like crap and i felt very weak went to 175 and pulled the pin. I need to regroup and get my head in the damn game.

seeing those muscle ups in the eastern qualifiers depressed me as well. Hmmmm better day tomorrow.

Wes hendricks said...


A. 205-210-215(PR)-220(PR)-225X
B1. 205-225-230-235x2
B2. 70x2-80x2-90x1-100x1

8 pound PR, very happy

OPT said...

Paul S, if you just finished this weekend, rest up until monday and then start with us and settle in for a fun ride..

rwcorson said...

A. 176,186,196,201,208f
B1. 176,191,198,218x2
B2. 22.5,27.5,35,45
the PC attempt at 208 was doable, I need more speed under the bar
squats felt hard.
My weighted chin ups have been so off due to my shoulder in the past 4 months, I didn't know what weight to use.

Lauren said...

A. 135, 145, 155, 165, 170(f)
B1. 185, 195, 205, 215 x 3
B2. 22.5, 25, 30, 30

Felt really good this morning - thought the time change on the weekend would make this morning seem super earley, but wasn't too bad.

Great job last weekend dawgs and thanks Marie for sharing your experience!! you did great!

Garage Crossfitter said...

A- 205,215,230,240(f),235(f)
B- 245,260,275,290(3)(pr)

230 was easy with power clean but my brain shut off at that point and wouldnt let me get under 235 or 240, weird. 240 is my pr.
My squat felt very strong and same with supinated pullup, both pr's.

Jason Anderson said...

Just back from Sectionals 33 out of 160. Great weekend had by all. Since I PR'd in the Powerclean this weekend 270 lbs I did my own thing today.
A.Box Squats@32X2;10 sets of 2;60s Rest. 155 used. Went light first time box squatting to almost 2 inches below parallel.
B1.Arched Back Good Mornings@20X0;3 sets of 5;90s
65% 1RM Squat: 205
B2.GH Raises@2020;3 sets of 10;90s
Felt Good Burn
C1.Deadhang Pull-Ups;AMRAP x 2 sets; 45s
10,10 UnBr

Eric S said...

A. 165x4, 175
B1. 185, 205, 215, 225 (x3)
B2. 70, 80, 90, 100

Next time heavier all around!

Steve Howell said...


Chris Fodera said...


A. 185, 205, 225, 235F, 235
B1. 225X3, 275x3, 300x2, 315x2
B2. 70, 90, 115, 135F

- PreWO: 16g BCAA+G
- PWO: 40gP/30gC (Shake: MRM Metabolic Whey, ReFuel), 8g BCAA+G
- 60 min later: grass-fed beef, eggplant, apple, almond butter

- Power Cleans felt good, but was 10# off PR. Still OK with it since I have been avoiding leg work for some time due to my knee
- Squats felt good on knee and were deep.
- Started light in squats because I wanted to be careful w/ right knee. They felt good, so kept moving up.
- Jump on last Chin Up was too much. I think I would have got 125#, but 135 was a little too much for me. I made it to my nose breaking the horizontal plane and stayed there for a couple seconds before I started sinking down.

Michael FitzGerald said...

A - 221-231-231-236-241(f). Felt slow today.
B1. 263-273-287-297(2)
B2. 55-65-75-88

Bear said...

A. 100-110, fail-105 kg-115. failx3
B. 120-125-120-120-120 kg
C. 29 (pron)-34-(sup)-36.5 (pron)-41.5 kg, pb! (sup)-41.5 kg,fail (pron)

A lot of minor faults, a few too many sets, too fast excentric movement in BS and I also thought i lifted both lighter and hevier than I actually dig. Poor technique on my BS so I decided not too do more than 120 kg.

DeeJay said...

A. 264/274/279/284/289(PR)
B1. 309/329/339(2)/339(f)
B2. 40/44/66/76(f)

unit said...

A- 225 / 235 / 245 / 255 / 275(f)
B1- 275 / 315 / 340(2) / 340(1)
B2- 90 / 90 / 135(f) / 135

notes... on b2, sets 1&3 pronated, sets 2&4 supinated


Mike@CFCochrane said...

A. 195, 205f,199,205f,205- newPR(199) now same as old Clean
B1. 270,275(2),280(2),285(2)- 285 current 1RM
B2. 6olbs,70, 80... had to go, big hurry.

unit said...

nathan and colin...
congratulations on moving on and killing it in socal! way to represent the big dawgs!...
enjoy your much deserved rest...

Nathan H. said...

Thanks unit!

And thanks big dawgs!

Already looking forward to my next training day! This is gonna be fun!


Thad said...

A. 1/185, 1/195, 1/205, 1/210 PR, f/215
B1. 3/225, 3/235, 2/245,3/245
B2.2/90, 2/100, 1/110,f/115
All with supinated grip

Part2. Hockey tonight

Erik Luber said...

A. 65 kg, 70, 75(f), 72.5(PR), 73.5 (f)
B1. 70 kg, 75, 80, 85
B2. 15kg,30, 35, 40(PR)
3 sets of reverse hypers @ 30 kg for cool down

Got my OPT "unbroken" shirt in the mail today, it came with a label saying: guaranteed to improve your power clean by 5 pounds. I am happy to report that it did! Squats felt great today, first time really feeling confident in the hole with serious weight. Finishing off with the reverse hypers felt great.

Chad Hall said...

Finally back after a solid 5 days off with a touch of bronchitis. Feel about 90%, hopefully 100% by this weekend for the Ontario sectionals.

Did March 2 today.
A1: 155(3), 165(2), 175(F) - Presses
A2: unbroken C2B pullups x 15

Run felt pretty good afterward and then 30minutes of mobility work.

Getting really excited seeing all the workouts coming up for this weekend! Ontario's are released Thursday.

Brent Maier said...


Modified the Mar 2nd (early march WOD) to accomodate WOD 1 practice this weekend.

A1 (Press 3,2,1): 60/70/75kg (165#)
A2 (7 C2B): 7/7/7
A3 (KBS 1/1.5/2pd): 7/7/7
A4 (Body Squat w/bar): 7/7/7
First half of WOD #1 at a trial game pace:
500m Row: 1:38 (<1:40 pace)
21 2pd KBS: 55
400m Run: 1:42
500m Row: 1:55 (hold 1:45)
10 2pd KBS: 37
Time: 6:47 (1/2 cutoff mark)

Notes: So... WOD 1 is tough indeed. KBS after a row is kind of nasty and the run isn't much better. Use size and breathing on the rows & kb swings and hang on during the runs. It's a grinder for sure. Round 1, not a problem, but the goal for round 2 is hit all KBS unbroken without missing reps. Tomorrow I'm going to work on WOD #2 skills.

All of the competition stories are inspiring. Great job everyone. And Martin!!! Dude, you PR'd all of your lifts today. Awesome work you beast!

Laura said...

A: got up to 130#
B1: 150, big crash and burn on 155 (not at tempo)
B2: 35# for doubles; 47.5 for single--still could have done a bit more

TLaw said...

Power Clean- 225 (20lb PR with more in tank)
Squat- 245 (still working on form)
Chin up- 110 (120 fail by a couple inches)

Brandon said...

A. 195/205/215/225/235(f)
B1. 275/315/335/355(2)
B2. 53/53/63/63

Notes: PCs felt good until 235. Should have done 230. Squats easy at tempo until last rep of last set. Pullups felt really heavy today - hands are torn up so I'm sure some of it is mental.


Blaine said...

A: 155/165/175/180/185
B1: 215(2)/215(3)/220(2)/215(2)
B2: 70/70/80/90

will said...

a. 185,205,225,235,245
b1. 275,295,315, 335x2
b2. 60,70,90,100

Brent Ericksen - CFNasti said...

PC 225, 235, 245 PR, 250 (just broke parallel), 250 squatted it

BS 315x3, 325x2, 315x1x2

PUs 81x2, 101x2, 118x1, 127x1 (13 under PR)

First weighted PUs in months, felt decent.

Yelvi said...

A: 205/210/215/220/225 pr by 10
B2:80/110/125(f)/125 pr by 5

Notes: Sets 1 and 2 on B2 were pronated and sets 3 and 4 were supinated.

Heavy Evy said...

A. 187,199,210,220,230f
B1. 221,231,241,261 3reps for all
B2. 75x2,75x2,105f,100(maybe)give myself an fail.

Notes: Tempo was good for squats, and I tryed low bar for the first time, felt a weird pinching feeling in my lower abdominum, and it kind of scared me, so I didn't push the weights up like I wanted too.

Colin Jenkins said...

Thanks guys,
It was a Fun weekend and it was great meeting you Nathan and Justin!

I know I don't comment much here but I always keep track of how you big dawgs are doing and use you for inspiration. Keep on kicking ass, and hopefully I'll meet up with a few more of you at regionals.

And as always, thanks again Coach!

Eric Montgomery said...

A: 85kg/89/92/95/97 (97kg was ugly with feet spread and knees forward, but PR by 5kg)
B1: 120kgx3, 124x3, 124x2, 124x2 (had trouble staying tight with the 3s descent)
B2: 32kgx2, 36x2, 39x1, 44x1 (PR by ~1kg)

thaczuk said...

A. 185, 195, 205, 215, 225f
B1. 3@225, 3@255, 2@275, 2@275
B2. 2@40, 2@50, 1@70, 1@70

Felt weak today. Took last weak off b/c I was feeling run down from work and everyone around me seemed to be sick. Did two easy workouts on the weekend interspersed with copious relaxing.

Steve G said...


A. 155/175/195/205/225
B1. 185/225/245/265 all x3 reps
B2. 55/75/110(f)/110(f)

Notes: PC felt really good had more in tank..

My squats have been way off for awhile...my numbers today are 30lbs off 3RM...notice strength decrease in FSQ also not sure why

CU - was oh so close on both 110lb attempts...110lb is my PR so was hoping to hit that number or surpass it...

Michelle said...

Couldn't fit both 'a' and 'B' into the time i had this afternoon so did 'A' in afternoon and 'B' in the evening.
A. worked up to 141(PR). Failed it a couple of times before I got it. But when I finally got it it went up easy. Tried 143 and just about had it, but lost it in the rack. Thanks Leigh, for the help.
B1. 165x3/171.5x2/181.5x2/186.5x2...all at tempo.
B2. 2x30/2x40/1x45/1x51.25/had to keep going...1x55(PR).

Slater Coe said...

Muscle snatch -- max for day - 145lbs
Power snatch - 80% x 1 x 4 - 145lbs
Power clean & power jerk - 80% x 1 x 4 - 200lbs
Overhead squat - 85% x 1; 70% x 2 x 2 - 195 x 1, 160 x 2 x 2

Skipped the OPT WOD cause it was strength-based and I'm out of the running for Regionals... so, just doing OPT met-cons.

8:54 (pr). Shaved 1:14 off my previous 3 attempts... none of which broke 10:00 minutes... stoked that I broke 9:00 minutes, but now that I've done it - I wonder why I didn't break 9:00 earlier.

Sam... OPT Stalker Alert!

Rob Myers said...


A. 195#, 205#, 205#, 205#, 210#
B1. 185#, 205#, 205#, 215#
B2. 70#, 80#, 90#, 100#

Rossco said...

A: 225, 235, 245(F), 235, 245
B1: 205, 225, 235, 245
B2: 20kg on all.

First time in a while I have felt really strong during a workout.

Derb said...


A: 165/175/180/185/195F
B: 185/195/205x2/205x2
C: 70

exp. said...

A. 195/205(f)/205/225(f)/225(f)...
let my ego get the better of me today...decided I was too close to a PR on the clean to give up...so I attempted 225# about a dozen more times, but made them squat cleans...caught the weight well(at one point even power-cleaned it but was in squat clean mode, so I still dropped down and then lost it on way up) but fatigue lead to more and more mistakes until I shut 'er down...the rest of the workout obviously suffered as a result...won't let today's silliness happen again

B1. 235(3)/255(2)/265(f)/225(3)
B2. 85(2)/95(2)/105(f)/115(sup)