Wed, Mar 3rd, 2010

Robin Lyons - 4th overall - Utah Sectionals


early March:

A1. Dead Lift - 1,1,1 - 70% effort for all 3 sets; 180 sec
A2. Ring Dips - 15,15,15; 180 sec
20 double unders, 5 breaths x 10
5 sets of 10 unbroken knees to elbows

late March:
part 1:
as many rounds/reps in 20 minutes:
Row 300 m
AMRAP Ring Dips
AMRAP Push Ups

rest 6+ hours

part 2:
for time:
30 box jumps - 20"
10 chin ups
30 box jumps - 20"
20 chin ups
30 box jumps - 20"
30 chin ups

post loads, times, rounds, reps and notes to comments
DO NOT add loads to gymnastics met con - goal is speed and high output; if you can do it unbroken, then do it as fast as possible


Geoff Aucoin said...

Egads! Oh well, I'm loving the earlier posts these days.

Jaymes said...

quick question on the gymnastic wod,
Are you attempting to complete as many reps as you can for each movement and then proceed to the next movement?
Thank You!

Trevor Salmon said...

Good news and less than good news. First off...very happy to make it to the finals in the 60m so top 8 in the world is nice after a long layoff. Thanks James.
Didn't have a fast enough time to qualify for the semis in the 200m and the less than good news is after my best start and most relaxed and fastest 50m I pulled my hamstring and hobbled across the finish line.

Lisa M said...

Crap that sucks Trevor but congratulations on doing so amazing!! I feel your injury pain trust me.

Martin Altemark said...

late march, part 1: 6 rounds + 41m, 140 reps (15/13/16, 7/9/8, 6/7/8, 5/7/6, 5/6/6, 4/6/6)

LuLu said...

Great job Trevor and sorry about the injury!!! Rest up and you will be back at it.

Part 1:

7 rounds- 129 reps

rounds looked like this:


Thanks Pete for pushing me through this one :)

GHD`s from yesterday= 90 reps total

Nice job on yours Ang, you kicked my butt :)

Part 2 later tonight

Covino24 said...

Late March

5 Rounds + 300m Row
Total Reps: 124

Move to next exercise when I broke or Range of Motion broke down.
(fell off wall,hand missed ground/off rings, not fully extended/ resting on knees)

All rows were under 1:45/500m Pace

HSPU form went downhill very very fast!!

PWM - 30g CHO -yams/apple sauce, 40g Whey Protein
Balanced PFC meal 1 hour later.

Covino24 said...

Any Suggestions??

I am competing next weekend.. Anyone think I should start following early march from last week and go from there?? Or should I just stay on the late march schedule?

Thanks Guys and goodluck to everyone!!

OPT said...

Jaymes, yes, James

Geoff Aucoin said...

Top 8 Trevor? Way to go! It wouldn't be a report from Trevor without an injury, though!

OPT said...

covino, go back to last sat/sun and start to wind things down from that day onwards following early Marchers..

folks, i'd love to provide a more detailed approach to everyone on their comps...just ask questions and someone will be able to point some things out for you...

remember, its not necessarily the program but what you PUT INTO the program that matters..hard work pays off

Gord said...

Meters rowed=1930

Rounds 6 + 130 m row
Total reps- 150

-right shoulder better today, but got sore in later rounds

Michelle said...

Way to go Trev! Sorry to hear about the injury...

Katrina Burton said...

Late March Part 1:
Total Rowing = 1862m
Total Reps = 121

I made sure that as soon as I finished one exercise I went right into the next. HSPU were done at shoulder width with no kip... this position is the most difficult for me.

Part 2 to come...

Pete said...

Late Marcher

Part 1
7 rds and 166 reps.

I wasn't exactly sure whether to truly do AMRAP to failure or whether to come close and allow for more output overall.

My first few rounds were
10hspu, 10 ring dips, 15 pushups and then more broken from there. My actual AMRAP would have been more like 22 or so handstands on the first round. After the first few rounds, I was pretty much going right to failure (which wasn;t taking very long!)

Just so I'm clear in the future, should I have truly done AMRAP, basically to failure or very close (and subsequently have gassed out) or was it more appropriate to game it a little at the start to maximize overall output?

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

For HSPU i usually do it from the paralletes? Is that the standard?

Kyle F said...

Late March

Part 1
5 rounds
Total Reps = 126

Disappointed with performance.

Nishant said...

It wouldn't be a report from Trevor without an injury, though!
party video

Chad Hall said...

Late March

Part 1:
6 Rounds and an 80M Row. Total reps = 119

1:00 13/13/11
1:03 6/6/8
1:02 4/6/7
1:04 4/6/6
1:01 4/5/7
1:02 3/4/6


Rows felt fine, happy with them. Happy with first round but after that it sucked. First round of HSPU were strict then the rest were kipping. All ring dips were kipping.

This combination has always killed me. My "JT" time is brutal.

Part 2 tonight, will hopefully redeem myself.

DeeJay said...

Mario, I believe the standard for HSPU's is to do them on rings...

DeeJay said...
This comment has been removed by the author.
BK said...

7 rows 1.06-1.09 + 300 meters
HSPU 4,4,3,3,2,2,2
MU 2,2,2,2,2,2,2
PU 10,10,10,10,10,10,10.
Subbed MU for dips with a old Rugby torn bicep flaring up after last ring dip effort.
Focused on quality of movement and speed stopping at -1 on HSPU and MU. Struggle street on pushups toward end . BWT stuff is in my kitchen...but went with a plan before and stuck with it so overall happy.

Wes hendricks said...


Late march
Part 1:
Row 300 m = 1200 meters
HSPU - 21/15/12/10
RD = 15/11/10/8
PU = 32/22/22/17

Total = 195

Intensity/focus wasn't there. Stress from midterms I think has gotten to me.

Erik Luber said...

late marcher


Part 1:
Total: 108

Despite comparatively low numbers HSPUs felt good and consistent. However these really sapped any ring dip or push-up I had left in me. Did crown to floor, biceps to rings, and chest to deck.

Did AMRAP, not AMRAP(-X), no gaming. Not sure if this was the intention, but it said as many reps as possible, so that is what I did every round.

Martin Altemark said...

late march, part 2: 5:34

Hit a wall on last set of pullups which took me 1:40+... Still have had the feeling all day that I am stronger, faster and more capable of handling volume than ever.

Insane numbers/round Wes!

Brian Maier said...

Late Marcher:

Part 1:

5 rounds - total reps = 205

Each round:

HSPU's sucked and deteriorated quickly. Felt that reps were more important than number of rounds. And each additional round was penalized by doing an extra 300m row. So, kept a 4min/round pace to ensure enough recovery between movements to maximize output.

Brent Maier said...

Oh man, the schedule for todays double is back to back this afternoon. Good job Brian.

James, my Mountain Sectionals possibly others are competing on the 20th and 21st. At what point do you recommend that I jump back to the early march program?

Derb said...



Notes: HSPU hands 18" apart and no admat under head(made these much harder), RD bicep to rings and PU chest to deck

Covino24 said...


Thanks for your input.. and Thank you for everything.. You have done so much for me and this community. I can't express it in words. To be willing to give up so much of your time (for free) to program for athletes around the world and really ask for nothing in return except hard work says volumes about the kind of person you are. I think I speak for everyone when I say you have done so much more than you ever needed to do or were expected to do and We appreciate it! Thanks coach!!

Roch said...

5 rounds / 165 reps

Head was better today but still felt it during the ring dips, but I'm really happy it got away at the end of the training.

Stephen Flamm said...

Early March...

A1. 315, 335, 335
A2. unbroken

DLs and RDs were smooth and fast. Cut the DUs down to five rounds, only two of which were unbroken. KTEs were fast.

brad said...

Late Marcher

Part 1

7 rounds/ 201 reps

Row - 1:00/1:02/1:04/1:06/1:07/1:08/1:08
HSPU - 11/5/3/4/2/1/1
Ring Dip - 17/12/10/10/9/9/8
Pushup - 20/18/14/14/12/11/10

HSPU's were horrible. I used to think of these as a strength until I learned proper form...big difference.

Ang said...

Late Marcher:

Congrats Trevor! That is an amazing accomplishment!! Speady recovery on the injury!!

5 rounds/73 reps

Rounds went as follows:

HSPU were kipping. Form on my reg pushups has improved significantly.

Lulu I really appreciate your encouragement. It really helps and you always seem to know when I am having a tough workout :) Thank you!

Michael said...

Early march
A1. 295 all sets
A2. Unbroken, easy
DU's all unbroken sets except small slip up on set 4
3:45 or so on time for DU's
KTE 5 sets unbroken took about a minute rest

feeling good, ready for the weekend!

Ali Loach said...

Nice work Trevor!!
I totally feel your pain on the injury issue. Wishing you a speedy recovery!!

Neither WOD for me today.....
Shoulder is a mess so I ended up doing bike sprints. Tried to do a combo of box jumps and running but both aggravated the shoulder. WTF!
It has finally sunk in that I NEED Cuskelly's help so I'm biting the bullet and making an appointment.

Marie Rochat said...

Covino24 (or anyone else who has input), my sectionals are the same weekend as yours... I read what OPT said about going back to last Sat/Sunday and winding down with early marchers WODs, but I am having a hard time understanding. Are we suppose to start today and do Early Marchers last Sat/Sun. or so we wait until this upcoming Sat/Sun to switch back to early Marchers last Sat/Sun? It seems odd to switch to early March Sat/Sun today, because then we will run out of Early March programming a few days before our competition. Sorry if that all sounded confusing. I hope my question makes sense.

Geoff Aucoin said...

5 full rounds, time ran out on last round of push-ups. Total reps were 139, all rows under 58 sec. Focused more on reps than rounds, turns out 4 minutes/round was pretty good time management for me. HSPU dropped off like crazy, many pauses at top of ROM for those and push-ups.

Anyone who is coming on board now with a competition in March needs to stop questioning what program to do, it's too late for that now. Do something, anything, don't hurt yourself and taper off your training the week before. This isn't a site for last-minute fine-tuning, it's a long-term commitment.

Eric S said...

Late Marcher:

Part 1.
6 rounds + 50 meters

141 reps

57.9, 1:00.4, 58.9, 1:02.4, 1:02.0, 1:10.3
5(PR), 4, 2, 2, 1, 1
11, 9, 10, 6, 7, 8
15, 14, 14, 12, 9, 11

Part 2.

4:56, last set of PUs broken (10, 5, 5, 10)

Rainer Hartmann said...

Early March:
A1: 300-300-300
A2: 15, 14-1 (lost balance on the last one), 15
No DU's, did C2 (20 sec work/15 sec rest x 8)

DeeJay said...

Late March part 1:
6 rounds

Grant said...

@ OPT @ 7AM
BW 175.5#
5 rnds + 200m row
HSPU 7/4/2/1/1
RDs 15/10/7/7/6
PUs 15/10/11/11/7

Jonathan said...

Late Marcher...

Muscle failure was definitely there..

6 rounds for 170 total reps...

still sore from those rings dips this weekend

rwcorson said...

5 rds + 1 row + 1 HSPU attempt, failed
119 reps
My HSPUs were terrible. None after the 1st 2 rds.

Steve Howell said...

Late Marcher

Part 1
6 rounds
= 152

*just didn't have it today chest is still sore from the rind dip/pullups

Mizar said...

Late March

Part 1
Toral Rounds: 6
Total Reps: 164

Row 300m
HSPU; Ring Dips; Push Ups
12; 13; 10
7; 11; 7
7; 11; 6
7; 11; 8
6; 11; 8
5; 11; 8

Part 2

Anonymous said...


on the ring?! are you kidding me! thats sick. ill do it though. just not today haha

Michael FitzGerald said...

Late March Pt1.
BWT = 183#
7 rounds:
46 R Dip
64 Push-up
Total - 149 rep in total

Katrina Burton said...

Nice job robin with your 4th place finish!

Late March part 2:
No box, so piled all our bumpers up until I got to 20" a little more narrow than I would have liked, but made for great accuracy! Had to break the 30 pullups into 3 sets of 10. Arms are exhausted now!!

Geoff Aucoin said...

'Anonymous', he is kidding. HSPU standards are off the floor on this planet.

Lisa M said...

When are my hspu's ever going to get better gd fn things!!!

didn't read the do not load gymnastics part and stood staring at that damn wall praying for one gd hspu... gave up on last round and went right to ring dips.

5 rounds 91 reps

seems quite pathetic compared to everyone else but rows and ring dips felt good. Figured i would max out on pushups since my hspu's were not going to get me any reps. would be interesting to go into this workout knowing whether rounds or reps were more important then i probably would approach it differently.

Ali definitely go see Geoff he is amazing and worth the cash at this point so close to sectionals. I think he should give us an OPT discount!!!

Lindsey said...

5 rounds, 98 reps - did two more reps for good measure after the timer went off

No rower and can't run so subbed close grip upright row 15 reps with the bar each round

I think (hope) the rows were what was causing me to fatigue so quickly. HSPU and ring dips are not great movement for me so I'm fairly pleased with today.

Mack Lar said...

Early March:
A1. 315 for all 3
A2. All UB
DU's and K to E's felt fast and strong.

NC/SC Sectional WOD's were released this morning. WOD 1
For Time:
400 Meter sandbag (60/40lbs) run (25 meter turnaround)
20 Sandbag (60/40lbs) squats
300 Meter sandbag (60/40lbs) run (25 meter turnaround)
30 Sandbag (60/40lbs) squats
200 Meter sandbag (60/40lbs) run (25 meter turnaround)
40 Sandbag (60/40lbs) squats

5 Rounds For Time:
275/155lb Deadlift, 6 reps.
12 Jumps 20" Box - Men over the box, Women on the box
1 Rope ascent - 20/15'


1 Rep max effort, ground to overhead - 10 minute time limit.

For Time:
60 Double-unders
30 Thrusters, 95/65lbs
30 Burpees
500m Row
30 Slamballs, 30/20lbs
30 GHD sit-ups
500m Row
30 Kettlebell Snatch, 24/16kg.
30 Overhead Lunge, 30/20lbs
60 Double-unders
I'm happy to see that they've included some rope climbs and running. The ground to overhead will be a good opportunity to go for a PR, just have to make sure I game it right. Any thoughts from the group?

Ali Loach said...

Been seeing Geoff for the last 3 years-ish. I totally agree that he is worth the money especially so close to sectionals. I was just being stubborn thinking I could fix it myself with rolling.
I guess it's better that I concede now rather than too close to sectionals :o)
Appointment 8am tomorrow morning, hope he tells me it's just the usual issue and nothing more serious.

BAHAHAHAHA word verification = "press"
How ironic since it's what I am totally unable to do at the moment

Garage Crossfitter said...

Part 1= 171 reps, 5 rds
*all hspu done on rings without legs touching straps*

rested 15 min

part II


bwt 183#

Marie Rochat said...

late march:

Part 1
6 rounds and 126 reps.


All HSPU non-kippin. Head touched floor. Ring dips were kipping.

Part 2:

About .5 hrs later. Could not swing 6 hrs. due to work schedule)


Had to do all pull-ups on finger tips due to my shredded right hand that I am trying to heal before sectionals. This resulted in me dropping from the bar far more than I usually would have to.

Am planning to go back to last weeks WODs and start my taper with the early march WODs. I will start eiher tomorrow or on Saturday depending on how things shake out.

Heavy Evy said...

Man I'm happy I'm not a frog......

Congrats Robin.

Lauren said...

6 rounds and 90 reps - happy with this since my neck didn't hurt during the HSPU.

Chris Dunkin said...

marie, i'm in the oregon sectional as well. started yesteday following the early marchers from last tuesday. have been and will be posting on those days.

Erik Luber said...

Just wanted to do a quick update on the Big Dawgs competition roster, as sectional season kicks into full swing this weekend. I have recieved a great response, with almost 40 people on the roster to date (although some notables are still missing). Just wanted to catch anyone who is unaware of the roster and would like to be included (even if you have already competed). You can reference my original posts to see what the roster is all about:

The roster can be downloaded at

Profile info can be sent to my email:

Also I want to thank everyone that has submitted their profile. This has been a really rewarding experience. It is great to give a little back to this awesome community and get to know people a little bit better.


Geoff Aucoin said...

Pt 2 in 4:21, only rested 4 hours. Everything straight until the last set of pull-ups, which blew up huge. Sub-4 well within reach for me here...

Had a huge energy crash about 30 minutes prior so getting up for this one sucked, but I felt fine during. Good test there.

BK said...

PT 2: 4.47

Lindsey said...

Hour and a half rest - 12:28

Had to sub step ups to 20" box, alternating legs. Stress and concentration limiting stringing pullups together. Could not get more than 4 at a time and took forever to reset. Mostly happy I could finish that many pullups since I'm new to kipping.

Roch said...

Part2 : 2:36 (all unbroken but reverse, I started with pullups...)

PTS said...

Did some Oly lifting training with a coach in the AM.

Part 1: 6 complete rounds
17 HSPU (7 in rd 1)
68 Ring dips
72 pushups

157 total reps

20 min Rest

Part 2:
4:51. Off to work a 12 hr shift.

Michael McCabe said...

late march
part 2- 4:30

Wes hendricks said...

Late March
Part 2:
3:52 w/ CTB pull-ups

Jonathan said...

Early March

A1: 280
A2: unbroken

DU: all but 2 sets unbroken

KtoE: unbroken

Adam Rogers said...

Early March

A1: 295lbs x 3
A2: Unbroken x 3

DU's fast, only two breaks mid-set

Subbed Toes to bar for the last part, as those are going to be in my sectional this weekend.

Did 15x3 unbroken, trying to get used to finding a smooth rhythm on my kips. Started to click towards the end.

Aaron said...

A1. 265/275/285
A2. 3x15 all unbroken
Double-unders; all unbroken
KTE: as RX'D

Feeling prepared for the weekend!

Rainer Hartmann said...

Central East Region Sectional Qualifier workouts got released this afternoon:
7 Reps - Deadlift 225 Men/155 Women
11 Reps - Weighted Vest Burpees 30LB Men/15LB Women
5 Rounds For Time!
Sandbag Sprint(s)
Distance, # of Sandbags, Weight in Sandbags to be announced at event
Row 500M
15 Reps OHS 95LB Men/65LB Women
Row 500M
15 Reps Toes to Bar
2 Rounds for Time!
Will be announced after WOD 3 Final Heat!
55 weighted vest Burpees will get interesting!

david83 said...

Hi Coach
26/5 11/190
workout 1 completed at 11:00
Sorry only had time for 13 minutes because I had to get back to work and I wanted enough time for part 2.

Total working time
1 -8/21/18
Total row 970 meters
thank you


Mike Molloy said...

Part 1:

5 Rounds of 300 meters

Total= 165

Part 2: 4:00 on the dot w/ COVP pull ups.

Feeling pretty on point today.

In other news, my OPT "Unbroken" shirt arrived along with some ReFuel. I pretty much ate the package ala yesterday's picture... not nearly as adorable with my ugly mug.

Jeff B. said...

What do you guys think about heading in to the Gym tonight, and hitting up some stuff from the WoDs for sundays sectional?

1 rd of WoD #1
15 OHS, 15 Toes to Bar

Alex Duncan said...

Late March
Part 1: 9am @ CF Kinetics in Halifax
7 rounds - Suck at HSPUs

Rest 7 hours, drive to New Brunswick
Part 2: CFB Gagetown @5pm
5:55 with 24" box

2 WODs, 2 Provinces :)

Paul Klein said...

March 7th:
325 / 335 / 345
Ring dips unbroken

Double unders unbroken

K2E unbroken.

Deadlift felt great, 345 is my current PR and it went up like 70% should. Can't wait to do a max attempt.

Dave X said...

Part the first:
5 rds + 300 M + 165 reps

Part the second:

Unbroken box jumps and chins were in sets of ten.

Emilie P-B said...

Just came back from 3 long weeks of vacations... Ouch! Wasn't easy today.

Late March:
5 Rounds/80 reps

Part 2: (45 min after part1)

Chad Hall said...

Late March
Part 2

With 21" box. I'm ok with this time. Would have been very happy with sub 4. All box jumps were great but missed a couple and had to repeat. Pullups felt slow. Unbroken until last round (10, 5, 5, 5, 5).

LuLu said...

Did HSPU's for the morning workout with no kips and strict form, shoulder width for the hands. No prob for the cheering Ang, you are sooo good to me all the time :) Thank you for supporting me also, yeah team.
Part 2:

4min 56

I think I should switch to regular kipping pullups for these types of wods. I get super tired with my butterfly pull ups and think that the regular ones would be more efficient. Will try this next time.

SPARTAN-367 (PAT) said...

Late March:

Part 1: 5 Rounds/160 reps
Part 2: 4:26

Erik Luber said...

part 2:


Pretty disappointed with this. No mental fortitude today. Chins done on 2" bar, chin over horizontal plane.

Spider said...

Part I: (wrist = fisted HSPU's)

Part 2:

Brian Maier said...

Part 2:


last set of pullups took 2+ minutes.

Off to my flag football game now!!!

DeeJay said...

Part 2:
4:34 - all unbroken until the 11th pullup in round of 30 then imploded

joey warren said...

took yesterday off cuz knees- felt a lot better today- tried to push extra hard today

6 rounds




COVP pullups all unbroken except last set 25-5

brad said...

Late Marcher

Part 2


Steve Howell said...

Part 2;


* everything was unbroken and going well till the last set of 30 chins went 10/5/5/5/5 arms and shoulders are toast.

Awesome job dawgs who went sub 4 on part 2!

Lisa M said...

Part 2: 6:12

crappy only had a 22" box and had to do my box jumps one at a time because my calf/achilles is still buggered so no rebound at the bottom. The good part is my knee felt good so now if calf will heel should be good to go!!!! PUs were in sets of 10. There are definitely some impressive numbers and times out there.

Chris Fodera said...

Late Marcher


Part 1
- Rounds: 6
- Row Times: 58.9, 58.9, 59.3, 59.7, 1:00.0, 59.6
- HSPUs: 10, 2, 1, 4, 3, 2
- Ring Dips: 11, 10, 10, 7, 6, 4
- Push Ups: 15, 11, 10, 5, 7, 5
- Total Reps: 123

- PreWO: 16g BCAA-G
- PWO: 40gP/45gC (Shake: ReFuel, MRM Metabolic Whey)
- 60 min later: chicken breast, 1/2 apple, almond butter
- 2.5 hours later: Cocochia Bar

- Rows felt good and pace was maintainable
- 1st Round of HSPUs were great...all strict and unbroken. Fell off the wall before failure on sets 2 and 3. Kipped through remaining sets.
- Kipped all Ring Dips
- Surprised how much these kicked my butt

Part 2 after 7 HOURS REST

- PreWO: Cocochia Bar (mentioned above about 3.5 hours prior to WOD) and Greens First drink about 1 hour prior
- PWO: 40gP/45gC (Shake: ReFuel, Jarrow Protein), 8g BCAA-G
- 60 min later: rotisserie chicken, asparagus, apple sauce, mac nuts

- Flew through Box Jumps unbroken and fast.
- 1st two rounds of Pull Ups Unbroken.
- 3rd round of Pull Ups Broken into 10, 10, 5, 5.
- Couldn't get ButterFly kip going and my time suffered. I really wanted to be sub 4. I know I have 3:45 in me with a nice fluid ButterFly kip.

Consult with Orthopedic Surgeon tomorrow morning for the Meniscul Tear/Cyst.

Kyle F said...

Late March

Part 2


All PU unbroken. Box jumps are what killed the time.

Derb said...

Part 2

4:36(all unbroken til 12 rep on last set then very broken)

Jacques A said...

part 1@ 5:30 pm
5 rounds
HSPU: 15-4-3-3-1 (26)
Ring Dips: 16-14-14-13-12(69)
Push ups: 16-16-12-18-16(78)
Total: 173

part 2@7:30 pm
didn't think I'd have to break the pulls ups but had to on 3rd set (15-5-5-5)

Pete said...

Part 2:

All unbroken except third set of pull-ups divided into 2 sets of 15.
Used the butterfly kip the whole way through and then switched to a regular kip for my last 15.

Brent Maier said...


Part I: 5 Rounds
HSPU: 19-5-3-2-2
RD: 24-15-10-10-9
PU: 15-15-12-10-12

15 Min Rest

Part II: 5:39 (1:05/1:55/2:39)

Brent Maier said...

Part 1: Total 163

Craig said...

A1. 235.
A2. unbroken

all unbroken but third set. tripped. felt a little burn in the shoulders.

KTE unbroken.

Thad said...

Late March
Part1. 5 rnds 140 reps
6 rows
Part2. 4:20 COVP
Was going good until last set of chin ups

unit said...

part 1
5 rounds - 217 reps
1- 12 / 17 / 25
2- 10 / 15 / 22
3- 7 / 14 / 20
4- 4 / 14 / 20
5- 2 / 15 / 20

15min rest

part 2


rwcorson said...

all BJ unbroken, rds of 10 & 20 pull ups unbroken, then.....holy##$$^$#*&^ hit a huge wall, 3,2&1s.

Left shoulder barking the whole time.

Lauren said...

part 2 5:52

Chris Fodera said...


3:10 for part 2...sick

Tyler Smith said...

Everything felt good today... dips were fast, double unders improving even more. Ready for this weekend.

thaczuk said...

Part 1: 6 rounds/76 reps

John T. said...

Late Marcher

Part 1
7 rounds
24 total hspu
50 total ring dips
42 total pushups

Part 2
3:53 all pullups unbroken, box jumps went unbroken until the last 5, felt real good before during and after part 2.

Brandon said...

Late March
Part 1
6 rds + 65m row
132 reps

Part 2

Notes: Part 1 felt great. ROM improving on HSPU. Done to a 1.5" bumper plate...lowest since shoulder dislocation last year. Rows fast and easy. Strict ring dips until last rep of each round.

BJ's were hard today, esp. after the FS yesterday. No lift and had to break the 30&20 rounds. All out on the pullups and I died halfway through the 30 round. Ended with doubles and triples.

david83 said...

part two
not bad until round two when pull-up were broken at 15 and then again in round 3. Box jumps were not that bad. This workouts was surprise made my lunges burn

Brett Marshall said...

Part 1

Row / HSPU/ R. Dip/ PU
Total reps = 170

Part 2 - 3:11

Heavy Evy said...

Part 1: 6 rnds + 3hsp, 111 reps
Rows: Avg 1:11 per round
HSPU: 12,5,2,4,3,3,3k = 32
RDip: 10,6,6,6,5,5 = 38 mostly kip
pups: 12,7,6,4,6,6 = 41

4hours rest

Part 2: 4:05
Stumbled on rep 27 last set, otherwise unbroken. COVP Chins, broke the 20, and 30. Having trouble keeping rythem on butterfly, worked post wod, and had some break throughs, bit more warm up pre wod would help. Ugg so close to sub 4!

Heavy Evy said...

I was waiting to see what Brett Marshall would get on part 2, told my training mate that he would be pushing the 3min mark.....dammmm!

Yelvi said...

Early March

A1. 285
A2. Unbroken and fast, no kipping

Double unders felt good till 8th set, then shoulder fatigue set in.

KTE felt easy

Jenny said...

Late march

5 rounds
Row 300 m
HSPU - 19-7-8-7-6= 47
Ring Dips - 12-6-6-4-4 = 32
Push Ups- 15-12-12-8-5= 52

Part 2:


Gord said...

Part 2

time - 4:20
started breaking in the middle of second round of BJ

Ang said...

Late Marcher

Park 2: 7:35

TOTALLY went about this WOD wrong.. I thought that I was going to gas out on the box jumps so paced myself way too much.. next time I am just going to give 'er from the start. I am very happy with how much my pullups have improved and can now do sets of 10 unbroken!!

Welcome back Emilie!!! It was great to workout with you again :)

will said...

part 1. 5 rounds, subbed sdlhp 30 reps @ 70 for row
105 reps
part 2

Jason Buzzard said...

Early marcher:

A1: 295#
A2: unbroken

DU: unbroken

K2E: unbroken

andrewromeo said...

Part A

5 rounds- 174reps
Row- .59-1.05
Posting day after, don't remember specifics. Push ups saved me though

Part B: 5:10 only had 1 hour rest between workouts

Jay said...

Hey guys I've looked around and I guess I'm just stupid or can't find it in the search function. I currently don't compete in anything I'm just a Dad who likes working out and pushing myself. I've followed the basic powerlifter/bodybuilder workouts for years but my goals have changed. I want to get leaner and more athletic and these are the types of workouts that will help get me there. My question is what workouts should I follow if I never plan on competing? should I just pick one and stay with it each time or vary between the two on a given day? I don't want to mess up the programming so any input would be appreciated. Thanks!

Rob Myers said...


Late March

Part 1

5 rounds
HSPU - 15, 7, 8, 7, 5 (42)
Dips - 15, 10, 10, 10, 10 (55)
Push-ups - 15, 10, 11, 10, 10 (56)

Total reps 153

Rested 7.5 hours

Part 2


Notes: Part 1 - No rings, so did regular dips.
Pushed hard on Part 2 and crashed during second set of pull-ups. Last set of pull-ups almost took as long as first two rounds.

md said...

Part 1
5 rounds + 1 row
rows were 56 - 59 sec
hspu - 7,6,4,3,1
rd - 9,7,7,7,6,5
pu - 13,14,15,16,14

Part 2

Laura said...

A day and a bit behind
Part 1 6 rounds + 91 reps--HSPU atrocious, not many reps to be had there!

Michelle said...

My week was a little messed up....

I'm posting this on Thursday...
Wednesday I had IMS treatment on hip and around SI Joint so no double WOD for me. On Wed. evening kept it light and did 6 rounds AMRAP HSPUs (5/6/6/7/4/2). Did WOD 2 from Wednesday (box jump/chin up)Thursday morning and it was awful!!!!
6:59 (box jump/ chin up)...Not sure what to say...This (thurs.) is day 4 for me and I felt like i had no strength in my legs and arms right from the beginning. Was going to do Thursday's WOD tonight, but I feel quite depleted so I'm going to pass. Glad Friday is a rest day...

Thanks Rob and Geoff...

Eric Montgomery said...

Late March

Part 1
Scaled to 15 minutes due to reaching muscle failure on the HSPUs.
5 rounds
6, 3, 1, 10s negative, 10s negative on HSPUs
8, 4, 5, 2, 3 on ring dips
12, 10, 7, 7, 6 on pushups

Part 2 (5 1/2 hours later)
Scaled to 10-10-10 on box jumps so I could get some practice on 30" jumps for the sectionals.
Couldn't kip on pullups because of the wall-mounted pullup bar.

Laura said...

Part 2: 5:37 had a hard time breathing--maybe it's because of a small cold I have, but box jumps weren't as good as usual.

Melisa C said...

Ugh, not pretty. Can really feel the sub-par nutrition this week. Motivation to get back on track.

HSPU/Dips/Push Ups


exp. said...

Part 1:

row 1800m

total reps: 155

rest 4.5 hours

wod 2: 5:24…all pullups CTB…box jumps unbroken until 27th rep of round 3…didn’t gas, just screwed up timing. pullups unbroken until 11th rep in second round...expected them to last longer...they feel stronger every time, though...

Chris Dunkin said...

mid marcher
A1. 365
A2. straight thru

did 10 unbroken sets of du's w/ 5 breaths b/t. had 4 restarts

k2e's felt fast