Tues, Mar 30th, 2010

These guys are kind of a big deal in Saskatchewan.


A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
B. GHD Sit Ups - 2 hands overhead @ 3131; 15-20 x 5; rest 60 sec

post loads and notes to comments

competitor comments i thought i would post:
"One memory from the weekend still sticks with me. I was warming up for
my heat on Sunday upstairs on the mezzanine level. I had my Ipod on and
was trying to get my quads working again. One of the heats started and
all the athletes began doing their chin ups. They finished one by one
and went down the stairs and as they went, the spectators switched their
focus from the chin up bar to the floor below. I continued my warm up
and as I was moving around I realized that every athlete from the heat
had moved down the stairs except one. A woman was still on the chin up
bar trying to get her first 30 chin ups. She was doing singles and
failing more reps than completing. I realized that not one spectator was
watching her, it was just her and the judge. I watched for a few reps
and then felt compelled to move closer and cheer. She struggled with
each rep to get her chin over the bar but never once walked away from
the bar. She would just chalk up and try again. She never did complete
the chipper on Sunday due to the fact that she could not do the chin
ups. It struck me after the heat was over. She woke up that morning as
sore as the rest of us. She got out of bed, fueled and drove to the
event just like the rest of us. She warmed up the same as the rest of
us and when the 3.2.1 GO was announced she began her effort. Watching
how much trouble she had with chins, she must have known that she would
not be able to complete that event but she still showed up and tried.
Anyone who doubts what this community does for people's self esteem
should come to an event and watch as I found ordinary people performing
extraordinary efforts. To show up knowing that in the end you may not
finish 1st or even finish but still be willing to try your guts out is
absolutely amazing!

I asked my Dad his thoughts on the event just before we left to come
back. He had two revelations for me, he said that
these competitors must be the most honest people in the world because he
could not believe that people would leave their purses, bags and
personal items all over the place without a worry that anything would be
touched. He remarked that it showed true focus on why everyone was
there, to be a part of the competition. His second revelation for me
was that I ran like a princess and if I would have run faster I would
have had much faster times. That is my Dad, honest and always willing
to point out the fact that I would have had 4 goals instead of a hat
trick if I would have hit the net on the last shot."

You can achieve anything you want in life if you have the courage to dream it,
the intelligence to make a realistic plan,
and the will to see that plan through to the end.
- Sidney A. Friedman


Arjuna said...

I'm new to the post game but will start from here out. Wanna start with congrats to all the Dawgs!!!
Brief bio summary; Started with OPT training mid January. Had SLAP tear surgery on shoulder OCT 8th. Tore bicep completely off labrum and had labral tear almost 180 degrees. Took off training completely from Oct 8th til January 2.
Goal before start of training was to be ready to eat people and chit weights by the 2011 Games. Followed OPT training to the tee following rehab. Obviously I had to scale a chit ton of exercises and weights. Couldn’t hang from a pull-up bar till about mid Feb.
Over these last 3 months I have had tremendous gains in strength, range of motion, skill, and the most important of all, mental fortitude. I am from Cincinnati and watched 3 of my buddies I train with at Crossfit Nasti whom also follow OPT training compete at the Columbus Sectionals. I wanted to compete so bad it was eatin me up. But at that time I still wasn’t ready b/c of shoulder issues. So I decided to say what the hell and give it a shot at the Virginia, W. Va, DC Sectionals 3 weeks later which was this last weekend.
Wods were:
Event 1 (Saturday)
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Men wear a 20# vest.
I managed 18 rounds plus 5 pullups
3 hours later
Event 2 (Saturday)
As many rounds as possible in 3 minutes of:
Clean & Jerk 185lbs
I had 9 reps on this one. I actually had 14 but 5 were not counted because of a press out. This was strictly a skill event and anything other than a jerk was not counted. Judging was extremely strict and good. The slightest press out was not counted. A little frustrating when you hear the judge say 2 three times in a row. Couldn’t complain though b/c he was right. I new this was going to be my worst event b/c of my recent surgery.
Event 3 (Sunday)
As many reps as possible in 12 minutes of:
20 Overhead Squats (115lbs)
200 m run *you only scored on the OHS*
I had 4rnds plus 5.
Event 4 (Sunday) 4 hrs later
As many reps as possible in 7 minutes of:
12 Box Jumps (24inches)
8 Sumo Deadlift High-pulls (95lbs)
8 rounds plus 5 SDHP
I squeeked out an 18th place finish out of 170 males and qualified for regionals! Hoorah! 2 months ago I didn’t even plan on competing. With your training and great lifting partners and coaches I pulled it out.

Arjuna said...

One more thing; Throught these wods, 2 words ran through my mind continuously "UNBROKEN bitches".

Stephen Flamm said...

I was proud to travel with Arjuna this weekend to VA and witness his qualifying performance just months after major shoulder surgery. I know that yesterday was the day to post our favorite memory from the Sectionals, but since he posted for the first time above, I wanted to mention this today. Best moment for me was watching this beast bear down on the final WOD and crush it, knowing that if he broke anything he likely wouldn't qualify. Just two fewer reps and he doesn't make it... Give this kid a healthy year, and he'll be there with the best of them - a true Big Dawg.

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Martin Altemark said...

Still playing catchup.

"Canadian crippler" to finish off my central canada sectional redo: 13:13

Suffered whole way through. Legs totally exhausted from thrusters yesterday. You who do this sub 10 are monsters, especially when you were as tired in legs and shoulders as I was coming into it. You rock!

Thinking about resting for a week or so. Time to play a bit instead of this - gonna climb, run, bike and just have fun. Will be back soon.

Kyle F said...

A1: 185/225/245/275/275
A2: 50/50/60/70/70
A3: 30/40/40/40/40
A4: 20/20/20/15/15
B: 20/15/15 (Had to stop. Pukie was knocking at the door)

Felt pretty good. Going to try to start making this regular again. This baby thing takes more time than I thought.

Chris Dunkin said...
This comment has been removed by the author.
Chris Dunkin said...

A1. 225,235,245,255,265
A2. 70/hand x 5 (broke tempo @9 in rd. 5)
A3. 54,74,74,74,74x2
A4. unbroken x 5
B. 20,15,15(broke tempo @12),15(broke tempo @10), 12

ext. rot 30lb: 3x8

Pete said...

First day back after 8 days of rest. Felt great,but eased back into it since I was a little stiff from the lack of activity.

Strict on tempo and kept weight relatively low so that I could explode out of the pocket.
B. 20,20,20,20,20

Brandon said...

A1. 275/315/315/335(3)/315
A2. 45#db/hand x 5
A3. 16kg KB 3/3/2/3/2
A4. all broken
B. 15/15/15/0/0

Notes: A1-4 felt good...hard, but good. Still working on keeping kipping rhythm and lost it when I could have gone unbroken the first two sets.

Hip flexors and lower back got really tight, so I shut the GHDs down. Don't want to push and really hurt something...recover well, stretch, TriggerPoint, ice and come back ready tomorrow.

Jonathan Burns said...

A1: 205(6) 225(5) 245(4) 255(4) 265(4)
-these were a bit heavy towards the end, had a tough time keeping tempo at the top (wanted to rest a second or two before dropping down again)

A2: 50x2, 55, 55, 60, 65.
-kept tempo on all of these

A3: 35(2), 45(3), 50(2), 55(2), 60(f2)
-short by about 2 inches on last rep

A4: all sets unbroken

B: no GHD, sub 7k row in my single.

Was a bit slow on some of the transitions, so I probably got a bit more than 20" in between evolutions.


Chris Stroud said...

A1. 185x6- 190x6 - 190x6 -190x6 190x6
A2. 50lb - 40lb - 40lb - 40lb - 40lb
A3. 35lbx3 for all
A4. 15/5 - 11/9 - 12/8 - 11/9 - 8/6/5
B. Subbed for hands behind head. 20 each round

Took some time off but ready to get back into it.

Robin said...

The CrossFit Regina crew had an amazing time this weekend. So proud to make your blog, OPT!! See you at Regionals. 4 of our athletes qualified, plus we're entering an affiliate team!!

Corbin said...

A2.All @ 40/hand
A4.unbroken, the rest broken
B. Had to sub anchored swiss ball situps

LuLu said...

I am sick :( Back atter tomorrow.

Joey O said...

Hey guys! First time poster so I'm super excited to be here. I've been following the program for a while but have never actually been involved, but after watching my buddy perform this weekend at sectionals I need to get involved. He's been following and it helped him immensely.

My question is this: Should I hop in now to use the training for the Affiliate Cup? Or will a new cycle be starting specifically for late May?

Any help is greatly appreciated. Cant wait to join the club!

-Joey O

Lauren said...

A1. 155, 165, 175, 185(4), 185(5)
A2. 35, 40, 40, 40, 40
A3. 25, 25, 25, 25, 25
A4. unbroken, 10/10 for the rest

didn't have time for the GHDs...

Had such a fantastic time judging last weekend!! Everyone did so amazing and it was so inspiring to watch all the athletes!! Great job everyone who competed!!!

BK said...

A1. 225,225,225
A2. 50,72,50
A3. 20,40,40 X2
A4. 20,20,20
Shut it down after 3 ,recovering from illness. First real sweat on after Sectional and felt real good swinging on the bar.

Brian Maier said...

A1: legs need more recovery due to 15 mile bike race yesterday so went very light and concentrated on tempo
A2: 50 X 5
A3: 45 X 5
A4: 20 X 5 (first 2 rounds unbroken, last 3 rounds broken into sets of 10)

B: 15 X 5. had a real tough time with this tempo

Stephen Flamm said...

Track work with the sled in the morning and coming off of a few days rest, so made a few adjustments and cut everything down to 3 rounds:

A1. 13.5" box squat, 41X0, 135 x 4
A2. 25s
A3. 1.5 pood x 3
A4. unbroken, 15/4/1, 14/6
B. 15 unbroken

joey warren said...

A1. 235, 255, 265x5, 265x4, 265x4
A2. 55lb/hand, 60, 65, 70, 75
A3. 55, 65, 75, 85x2, 85x1
A4. all unbroken felt great
B. 20, 20, 20 , 20, 18 - tempo was hard

took a couple days off and inspired by everyone's great performances this weekend, I felt great today in my workout!

Jenny said...

A1. 110 on all five sets
A2. 40 all five sets
A3. 18 all five sets ( did 3 first 3 and 2 reps last 2
A4. First set unbroken, broke the rest

Didn´t have a GHD so I did K2e mixed with situps

Mike Molloy said...

A1: 185x6 for all sets
A2: 45# per hand for all sets
A3: 75x3 75x3 75x2 75x2 75x2
A4: Unbroken

B: 5x15 unbroken.


Still got a weak squat, but I kept to the tempo which was satisfying.

The GHDs felt weird going slow. It felt like my was getting stuck and then would flip into the right position. Also, my head got all messed up but that's probably the after effects of an infection that keeps sticking around despite good nutrition/sleep.

ken c said...

A1. 275x5x5 (high bar)
A2. 55 55 60 60 60
A3. 45 45 45 45 35 (overhand grip)
A4. 20x5 unbroken
B. 15x3 (i too felt pukish)

that rest/work scheme kicked my butt. can pull up more with underhand grip but not much point in working that.

Mack Lar said...

A1. 225/235/245/250/255x4
A2. 55/65/65/65/65
A3. 65/80/80/80x2/80x1
A4. UB/UB/UB/UB/19-1 Grip failed
B. UB/UB/Broken on last 3 sets

First day finally feel like strength is back after Sectionals and time off.

Sal0155 said...

A1. 155x5
A2. 50
A3. 40
A4. 20 unbroken

B. 20,18,17,15,15


Aaron said...

A1. 205,215,220x5,220x5,220x4
A2. 50# Thick handle DB's
A3. 30,40,40x2,40,40x2
A4. UB,15/5,15/5,12/8,13/7
B. 5x15

The tempo really challenged me on this one. I held on to the tempo and rest between sets. I was kind of surprised that I didn't get at least 3 sets of chin ups unbroken.

Paul Klein said...

A1. 185/195/205/210/215x5
A2. 40lbs for all five
A3. 35/50/50/50/50x2
A4. all unbroken
B. 5 sets of 15 with a wicked headache to show for it. That tempo sucked for GHD sit ups.

Rainer Hartmann said...

A1: 185/205/215/225x6, 235x5
A2: 20, 25-4
A3: 25, 35x3-4
A4: UBK, 12-8, 10/6/4, 11/6/3-2
B: 5x15

Michael McCabe said...

A1. 235x5x2, 235x4x3
A2. 45, 65x4
A3. 70x3, 75x3, 75x2, 75x2, 70x1
A4. unbroken x5
B. did decline situps @3131 20x5... know it's nowhere near as challenging, wish i had a ghd.

tempo beat me up on those squats
first real wod after sectionals march 20-1, feel exhausted but feel great to be back!! Ouuuuuuu!

Brent Maier said...

Legs are destroyed from the Canadian Sectional workouts this weekend. Anyone ever tried to replace their garage door opener, alone, with a corncob up your butt? Kneeling is next to impossible. Going to hit arms in a bit and TRY GHD's this evening. I should be able to hang starting tomorrow. I think the problem was I rested all week since my sectionals and then hit your sectionals that next week. *head shaking*

Becky said...

125, 135, 145, 155, 165 (5)
1 pd. first time, then 15# ea hand for rest
15# x3 each set
sets of ten til last 20= 10/ 5/4/1
ghd's felt like i was going to run out of breath. couldn't get the timing right. so, i sped up to finish.

craig said...

A2. 40/45/50/55/55
A3. 50/55/60/65/65
A4. 20/20/19+1/10+5+5/10+5+5
B. 20x5

First time working out a 4am due to not being able to sleep, and coming back from a little needed break.
A1. Felt good
A2.taxed the grip
A3. felt good. good tempo
A4. taxed the grip
B. Tough tempo, really felt the deep burn, but pushed to 20.

Yelvi said...

A1. 205/215/225/235x4/235x3
A2. 45's
A3. 55/65/70/80
A2. UB/UB/15+5/10+5+5
B. 15x5

A1. It took everything I had to 225x6. After that my body was done, couldn't stop shaking. Brutal tempo.
A2. Should have gone heavier, but they were still really hard, I suck at these.
A3. Should have strted heavier. 80x3 was still easy. I shut it down after four due to a tear.
A4. Felt light and fast. Shut it down after four due to tear.
B. Brutal tempo, very broken.

Chad Hall said...

A1: 185(6), 195(6), 205(5), 210(4), 210(4)
A2: Used KBs 16kg x1, then 20kg x4
A3: 47.5(3), 55(3), 57.5(2), 57.5(2), 57.5(1)
A4: UB, UB, 16/4, 10/5/5, 13/7

B: Only 3 sets of 10 at rx'd tempo.


First real wod back since last weekend. This smoked me really bad.

Really want to rehab my back squat as I'm not happy with my max and not pleased with my form either. So started low with strict tempo and built until I felt my form and tempo drop. 4 seconds is extremely LONG!

Legs were smoked from lunges too, tempo was good throughout. Could go up but would have lost tempo.

Weighted chins were all pronated grip (I figure that's the grip I use the most so may as well make it as strong as possible). Grip fatigue on COVP.

GHDs also smoked me, tempo was nuts and had to cut them short.

The theme for this cycle for me is to follow tempo strict and not go for numbers. Good start.

Jeff K said...


A1. 135, 155, 155, 155, 175 x6 Worked on high bar and form.
A2. 30, 35, 40, 40, 40
A3. 25, 30, 35, 35, 35(1)
A4. All unbroken.

Never did 20 unbroken chin ups let alone 5 sets. PR

Not enough time for B.

Mizar said...

A1. 6@135, 6@155, 6@175, 6@195, 6@195
A2. 20,25,30,30,30
A3. 45, 55, 45, 45, 45
A4. Broken, Unbroken, UB, UB,UB

B. 20, 20, 20, 20, 20

Julian Cruz said...

A2.44kg/hand x5

B.K2E 15x5 (no ghd)

Tempo made everything a lot harder.Super stoked on following the blog

will said...

a2. 45,50,55,60
a3. 45x3,50x3,55x3,60x2
a4. ub,broken,broken,broken,ub

Jami said...

A2.24kg KB/hand

All weights in kilos.

B. 15,10,10 (with a makeshift GHD) Hadn't done these before so decided to cut down the number of sets + reps.

Notes: My first go at the Big dawg blog WOD. Tempo work was really interesting. GHD sit-ups felt hard and decided to call it a day early to avoid overdoing a new exercise.

Connor said...

A1. 185/225/235/245/255
A2. 45/55/60/70/70
A3. 45/65/65/45/45
A4. 20/20/20/20/20 (hands ripped badly)

No GHD where I am, did 3 sets 50 sit ups

Jason Buzzard said...

A1: 225(6), 235(5)x4
A2: 1 pood kb per handx5
A3: 36(3),42(3)x4
A4: broken
B: broken

Tough tempo on everything today, broke tempo on BS in round 4. Didnt have DB for lunges so I just used the heaviest KB that I had two of.

Pete M said...

A1: 225(6), 245(6), 265(6), 275(6), 275(5) (20 sec rest)
A2: 65 all (120 sec rest)

~20 min rest, space requirements

B1: 70x3, 80x3(3), 70x2 (20 sec rest)
B2: all complete, chin over vert line (120 sec rest)
C: 15x5, hands over head, tough (60 sec rest)

Hari said...

Switching here to prepare for the Masters.

A1. 6 x 135, 6 x 145, 6 x 155, 6 x 165, 6 x 175
(Was unfamiliar with the protocol, so went too light)
A2. 35 lb DB's each round
A3: 35, 35, 35, 35, 35
A4. 12, 10, 8, 8, 8
B: 10, 7, 7, 7, 7

DeeJay said...

A1. 264-274(5)-274(4)
A2. 75-75(6)-75(5)
A3. 40-40(2)-40(1)
A4. UB/10-4-6/UB

EXPLODED during the 3rd round and shut er' down! first WOD after being sick for 5 days so it makes sense that my CNS would be crushed

Christy said...

A1) 155x5, 185x4, 175x4, 175x4, 175x3
A2) 2 reps, 3 reps, 2,2,2. (used 20 lb d-ball all 5)
b1) 15/leg, 12/leg, 12,12,12 (25 lb dumbells)
B2) first set unbroken, broke the rest
C)didn't have ghd, so used decline bench and 12 lb med ball.

Bear said...

A1. 70 – 80 – 90 – 100 – 4 reps 110 kg
A2. 2×31.5 kg 8 steps / leg – 31.5, 4+4 / leg – 26.5 kg, 8 / leg – 26.5 kg, 4+4/leg – 26.5, 4+4/leg
A3. 31.5 kg 2 reps x 4 set, 26.5 kg 2 reps
A4. 20 – 20 – 19+1 – 16+4 – 9+5+2+2+2 reps
B. GHD Sit Ups – 2 hands overhead 20 x 5 (no recorded rest or certain pace)

Back again. Travelling and some more try-outs for firefighting-jobs have and will keep interrupting the OPT-program, but I will do what I can.