Sat, Apr 17, 2010

early May:
part 1:
A1. Clean - 2,2,2,1,1,1,1; rest 180 sec
A2. Bench Press - 1,1,1,1,1,1,1; rest 180 sec

rest 6+ hours

part 2
3 rounds for time:
21 thrusters - 95#
7 muscle ups

late May:
part 1:
A. Dead Lift - build to a heavy 2, not a 2RM, quickly
B1. Power Clean @ 12X1; 2-3 x 6; rest 120 sec
B2. Ring Dips @ 31X1; amrap (-1) x 6; rest 120 sec
C. GH Raises @ 1010; 18 x 5 sets; rest 90 sec

rest 6+ hours

part 2:
Run 1K, rest same as work time per set
repeat 5 times
(goal is same pace exactly per set, run @ 90% per 1K effort; if you run 1K in 3:25, the rest for that set is 3:25; if you run 1K in 3:40, then the rest for that set is then 3:40)

post loads, times and notes to comments


Hari said...


I had really been looking forward to following your programming from now thru the NE Regional's. If I had no idea what to expect, then yours is the plan I'd definitely be following.

But I'm doing the Masters, and the WOD's have now been announced. I'm no longer preparing for the unknown or the unknowable.

My question is this: What should I do to prepare for the three defined WOD's. The idea of specializing breaks my heart. But, clearly (to me, unless you explain otherwise) it makes the most sense for me to maximize my performance at the Regionals.

So, should I and other Masters competitors concentrate nearly exclusively on the skills needed for the Regional Masters WOD's, or should we continue to follow a more general programming plan?

(Thanks for all you've done for me and the rest of our CFNYC Black Box competitors.)

PTS said...

late May:
A. 410. all deadlifts have felt super heavy lately. I dropped a few pounds since sectionals so I'm hoping that has something to do with it.

B1. 3x165, 3x175, 3x185,3x195, 1x205, 2x205.

B2. 20,18,16,16,15,11

C. unbroken-arms crossed in front first 2 rds. hand at hips last 3 rds. ouch.

OPT said...

hari, i'll review the wods and provide some insight after this weekend...maybe a specialty program for masters until the regionals.....

Garage Crossfitter said...

360x2 easy
155 175 185 195 200 210(3)
10 9 7 8 7 5
unbroken hands at sides

felt goooood

über Bania said...

early May:

(squat) Cleans and Bench Press:
205, 215, 225, 235, 245, 255, 265 for each.

Interested to see if other people are lifting very similar clean vs bench press like I did.

Pete said...

.Built up to a heavy 352 in 7:45
B1.132/152/172/192/202(f)so down to 172/192
B2. 16/14/14/12/11/11
C. 18x5 UB

- Learned from last weekend and didn't spend too much time or overdo the weight on the deadlifts
- Wrists soreness has been an issue on the catch for the cleans. Had to back on on set 5 but decided not to let myself get intimidated by the weight and got 192 back up again on set 6.
-I've come a long way on the GH raises. These felt awsome today!

Considering I did the pistol WOD yesterday, today was a very good workout!

Steve Howell said...

Late May

A; 352 (back is still not 100%)
B2: 15/14/14/12/10/10
C: 12/6-10/8-9/9-9/9-9/9 (these hurt!)

Tlaw said...

Deadlift= 365x2
PC= 165/185/195/200/205/215 (f)
RD= 11/12/10/9/9/8
GHD= as rxd

Roch said...

Late May


B1. 135-155-185-205-225-250
B2. 21-17-17-15-15-18(?) Felt way better than last week better muscle endurance.

C.All unbroken felt good stronger than last week.

(Didn't warm-up enough for the clean I think, I started right after the D.L. without triggering my neuro-muscular pattern for a better form and I felt it throughout the heavier reps).

Coach I would like to know your opinion on getting a deep tissue massage during your programming?
I had one Thursday after the workout and felt very heavy Du to all toxins release in the system + I felt like my muscle where weaker specially on the catch for cleans. (Its tricky to play on the edge of muscle release vs keeping muscular positioning because on the other side my ring dips where better and GH Raise felt easier...)

Sorry my English writing is not the best.

Roch said...

For the Power cleans my reps where 3 reps for all exept 250lbs for (1).

DeeJay said...

A. 445
B1. 205-225-245-265(2)-265(2)-265(1)- slow third pull today
B2. 10-6-6-6-6-5
C. 18x4-12

Rory Hanlin said...

A. 530
B1. 245, 255, 265, 270, 275, 280x2
B2. 11, 9, 8, 8, 8
C. 18, 15-3, 10-8, 8-6-4, 8-5-5

Adam Rogers said...

Early May Part 1

A1 - 215, disappointing, well below PR

A2 - 260, PR by 15lbs

Steve G said...


Late May

@CFC with lots of Big Dawgs today!

A. 385
B1. 185/185/195/205/215(2, failed rep 3)/215
B2. 14/10/9/9/8/8
C. all UB

Notes: started too light on PC...did not warm up adequately beforehand...GHRs felt easy today...

Lauren said...

A. 295

B1. 115/125/135/145/145/155
B2. 6/6/6/5/5/5

C. didn't have time to do.

Melisa C said...

Lauren, 295!?! Damn girl!

Late May

A. 265

B1. 115(3),125(3),130(3),140(3),145(3),150(3)
B2. 2/5,2/5,2/6,1/6,1/6,1/6
*2nd portion done with small band

C. GHD set at 7 for first 3 sets, 6 for last 2
UB, UB, UB, 11/7, 10/8

Brian Maier said...

Early May:


4 X 200 sprints - 2min rest b/t
4 X 100 sprints - 1min rest b/t
4 X 40 sprints - 1min rest b/t

part 1:
A1: Clean - 205,210,215,225,235,245,255(PR)
A2: Bench Press - 215,225,235,245,255,265,275

So bummed...cleans felt really good today but I ran out of time and couldn't go any higher. Think I had 5-10 more lbs in me.

Kendra said...

Late May
part one:
A. 200
B1. 115x3, 120x2, 120x3, 125x2, 125x2, 125F on 1st try
B2. done with purple band; 11, 10, 12, 8, 11, 10
C. all UB

anyone else have major soreness in their butt from pistols the other day! sheesh!!

ken c said...

late may

part one:
A. 405
B1. 205x3 210x3 215x3 220x3 225x2
B2. 14 12 11 10 9 10
C. 3x18 unbroken

Garage Crossfitter said...

part 2

CONSISTANTly slower ha

legs felt like they were running in sand. i only waited 2 hours after eating lunch to start this wod, that didnt help matters, only ran 1- 200m run in warmup with some plyo's. good learning experience on what NOT to do before running 5- 1k repeats

PTS said...

my wife and I hosted a workout in the park, so I did not do the 1k runs. We did 3 rds for time 400m run, 21 SDLHP 70lbs KB, 12 burpees. my time was 9:02

we had 15 people show up so it was a good start.

Katrina Burton said...

Yes my butt is insanely sore!!

In edmonton this weekend for my hymnsata' provincial championships so had the opportunity to drop in to a class and actually work out with a group today... 2 min PR on Grace. 2:04 down from 4:05

Mike Molloy said...

28 5'10'' 171

Late May

Part 1:
A: 395

B1: 185x3 195x3 205x3 210x2 215x2
B2: 14-11-8-8-8

C: Unbroken

Michael McCabe said...

a. 365 - 1rm is 425 but don't think i coulda pulled 405 off the ground today, felt weak
b1. worked up to 205x2x2
b2. couldn't do due to shoulder
c. harop curls 5 sets of 10 is all i can manage

rest 3hrs

part 2
3:42, 3:44, 3:45, 4:00, done

how are you other dawgs feeling these days? i am eager to train but during my wods i feel like i'm going through the motions. my progress feels a little stagnant. not sure if it's frustration over a nagging injury or if i am getting a bit overtrained. think i might back off a bit til tuesday... just wondering if anyone else feels the same

Mr.Lundmark said...

Shortened resting time at B1/B2 to 90s instead of 2 min. Gym was closing down earlier than I thought :(
A: 180 kg. Felt easy.
B1: 70kg, 80kg, 90kg, 100kgx3, 100kgx2, 100kgx2
B2: 11-10-8-7-6-5

Skipped C due to time running out.
No rest. Subbed row for running.
Round 1: 3:18 (too hard). Round 2: 3:38. Round 3: 3:38.7. Aborted after half of the fourth round. I had been to a major eating feast a couple of hours earlier and my body said no.

Next time I'll do the workout correctly and rest correctly, I'd rather exchange the task rather than changing the planning like this time. (Can't run due to legs etc tho)

Rainer Hartmann said...

Part 1:
A: 385x2
B1: 135/155/165/175x3, 185x2, 190f
B2: x7 - 6 rounds
C: 18x5 UBK
Part 2: Subbed 1K rows: 4:04,4; 4:00,7; 3:57,4; 3:56,8; 3:56,6

Melisa C said...

@Kendra - Very sore!

Late May Part 2

Ba-ru-tal!! Had to dig deep to finish last one, did not want to at all.

But, it is 20 degrees in Winnipeg today, beautiful running weather!

Brent Maier said...

38/6'2"/195 - Early May

Part I:
A C: 155/195/202/208/215/225/236#
B BP: 185/207/215/227/236/242/245#

No Rest...

Part II: 6:59

Did the WOD's at Tommy Hackenbruck's gym in Salt Lake City. Thanks again Tommy! The back was tight today, I didn't push A and B too hard. It was a good warmup for the thruster workout. Was careful not to arch the back on BP and thrusters. The wife ran her half marathon today, great job Wifee! I'm proud of you!

Lisa M said...

Had to do the workouts in reverse today due to scheduling issues.

All runs were 4:08 on treadmill at 1% incline. They felt good and calf only tightened up a little bit

My ass frickn hurts from those pistols

Holy cow Kay that is a smokin grace time

second wod later today...

Paul Klein said...

Late May
Part 1:
A. 315, 325, 335, 345
B1. 195 / 200 / 200x2 / 200 / 205 / 210x2
C. Harop curls

Part 2:

I had a good head wind on the first set. Also, my route was slightly longer than 1K and has a pretty good hill section.

Lisa M said...

oops sorry Kat typed that in on my iphone and must not have noticed the spelling error

über Bania said...

Early May part 2:
21 thrusters, 95#
7 bar muscle ups


splits: 1:56, 3:00, 2:54

Roch said...

5:30 after

4-4:02 (the security guys at the track told me to put my shirt back on after my first lap :) so I put it back on, it took 30sec and start over from the beginning right away). It got me out of my comfort zone for sure).

Thanks to Mizar for tips!

Mizar said...

Part 1
A1. 135(5), 185(4), 225(2), 275(2), 315(2), 365(2)

B1. 135(3), 155(3), 165(3), 175(3), 185(2), 190(f)
B2. 15, 14, 15, 15, 15, 15

C. unbroken

Part 2

Nathan H. said...

Early May:

On thursday I decided to do some bodyweight backsquats. 10x10 60 sec rest @ a 10x1 tempo. 185lbs. Needless to say, my legs were sore today. And my lats are still sore from the pullups on wednesday because of an injury that has precluded pullups for a few months. Anyway, I went into this trying to reassure myself that DOMS wouldn't have any effect on performance. My cleans did suffer, but it's all good!

A1: 100/2, 110/2, 114/2, 120/1, 124/1, 130/1, 134/1 (#295)
A2: 100, 110, 114, 118, 120, 124, 128 (#282)

Rest 2.5 hours.

Changed second workout because of lat, tried to keep it in the projected time domain.

3 rounds of:
20 HPC @ 95
400m Run


Kept the clock running
@ 20 minutes did:
3 rounds of:
15 thrusters @ 95
rest 2 min

Splits in seconds: 23, 25, 25

jhk said...

Part 1:
A. 365#
B1. 155,165,175,185,165,165
Felt my form going, so dropped weight and practiced.
B2. 15,15,15,15,15,15
C. ow! still tight there from last Sat. 18/18/18/10,8/9,9
4hrs rest
Part 2:
Head head wind and slight slope on sets 1,3, and 5. 2 and 4 opposite so a little easier.

Anonymous said...


joey warren said...

Early May:
A1. (squat cleans)- 215x2x3, 225x1, 230x1, 235x1, 245x1, 255(f)
A2. 265, 275, 280, 285, 290, 295, 300(f)

rest 6 hours

part 2;

the wheels fell off the last round, first round took 1:10 all unbroken, 2nd round thrusters unbroken, MUs in 2's and 1's, and 3rd round had to break thrusters once and the MUs were miserable, all one at a time and one fail. That last round sucked! Maybe a little pacing could help , I was over ambitious

Rory Hanlin said...

1. 4:28
2. 4:28
3. 4:31
4. 4:30
5: 4:35

had a 500 meter incline embedded in the 1k route. killed me...

Chad Hall said...

Unfortunately postponing this till tomorrow and will work a day behind. I had an exam from 9AM to 12PM today then coached volleyball for 3 hours, then studied for another 3 and had another exam.

Too exhausted to workout.

McCabe, other than today I'm feeling alright, not 100% (I'm thinking because of diet) but pretty good. Hope you start feeling better soon man!

Remember you can come on down to Cambridge anytime you want, you've got a place to stay too for sure!

Brian Maier said...

Early May:

Part 2:


This workout should help my Fran time. But, should have paced myself...first round all unbroken...finished round 1 at 1:21. Rounds 2 and 3 a different story. really had a tough time w/ the dip portion of the m/u.

Kendra said...

Glad to hear I'm not the only one with the sore butt! Haha....anyways skipping part two because I am sick and its getting worse as the day goes on...great! Hopefully better enough for tmw!

Steve Howell said...

Late May

Part 2

Michael FitzGerald said...

Late May
Pt1 - 11am
A - 395
B1 - 215/220(2)/220(2)/220(1)/220(2)/220(2)
B2 - 10/9/8/8/7/7
C - 18/18/18/13/13

Pt2 @ Foothills Track with DeeJay - 5 pm
Strong winds! Made the last 100 brutal everytime.

Lisa M said...

A 245
B1 115/120/120/125/130f/130(2)
B2 7/6/6/5/5
no C butt is too sore

Very disappointed with my cleans 135 is my PR which is pathetic. I am thinking sooooo much while doing them that i fail often because i don't finish my thought before i finish the lift. Need to practice more now that i am home and have my own equipement. Pyros makes it look so damn easy - i watch that video over and over and think ok yup i can do that and then... i suck.

DeeJay said...

late may part 2:


Lisa M said...

Roch i can't believe they made you put your shirt on that is ridiculous what was their problem were they jealous???

Brandon said...

Late May
part 1
A. 455
B1. 155/175/195/205/215(2)/225(1)
B2. 9/8/8/8/8/8
C. No GHD access today, subbed 45# good mornings 18x5
part 2

Notes: Very slow getting under the bar on PCs. Deads/ring dips felt great. Runs were all about mental toughness today...just finish each one and work on recovering for the next one.

Lauren said...

3:56, 3:52, 4:05, 4:05, 4:07

foothills track with the wind too.

Wes hendricks said...


Part 1:
A. 375...pretty easy
B1. 185/190/190/195/200/200x2
B2. Read these wrong 20/25/30/35/40/50 x 6
C. 18 x 5.....Kevin Omalley made these much worse for me, thanks buddy

Part 2:

Kevin O - thanks for letting me come by, sick place be back soon
Mike M - my car was ok
Josh - I didn't quit don't worry. Took the last cycle off for finals

Aaron said...

Late May-
Part 1:
A. 355
C. 18x5

Rest 6 hrs.

Part 2:
No measurement today. Work/Rest 3:25/3:25 x 5. Same distance covered each run.

david83 said...

Deadlift 397- built quickly to this amount. Could have gone heavier.
Power Clean- 199/2,202/2/204/2/209/2 ugly came back down to 199/2. I got some sweet coaching today because of the cert. I need to work alot on my power clean because its a major weakness in relation to other lfits. I need to stand taller and move the weight up my body faster.
Ring Dips
GHd's 10 times 4 sets
Had a chance to workout with OPT pretty cool.

david83 said...

O yes
I ran on a treadmill at 9.5 for 4 minutes for 5 sets because I got home too late to run outside (weak I know). It was brutal


exp. said...

Part 1:
A. 400...clean double...very happy
B1. 155(3)/175(3)/185(3)/195(3)/200(1)/200(f)...
technique still the issue

3.5 hours rest due to late start on part 1

Part 2:
3:12/3:11/3:25/3:18/3:09 (nice flat 400m outdoor track with no wind...great to be running outside)

pushed harder than necessary on last 200m of last run to keep 3:18 pace...pace all over the place...except for last one, runs felt about 90%...still feeling out percentages

Thad said...

Late May
Part1. 10:00 am
A. 2/355 felt good
B1. 3/185, 3/190, 3/195, 2/200, 1/200, 2/200
B2. 11,11,11,10,9,9
C.Subbed Harop curls all UB

Part2. 7:00pm

Michelle said...

Chose to do one WOD today because I was the official backstage support for my daughter who had her first dance competition of the season. She was so strong and beautiful and I was so proud!!!
Did Part 2 at was so windy!!!
4:08; 4:25; 4:35; 4:40; 4:31
Kat...nice work on 'Grace'!!!

Benorama said...

First workout post-

Back from post-sectional rest(didn't qualify), and starting to ease back into things.

Late May -
Skipped Part 1, but worked on GHR movement.

Part 2:
3:32, 3:37, 3:40, 3:35, 3:34

After third round, I started to think about being more efficient with my body positioning, squared my shoulders more instead of flopping about per usual. Nice way to get back into things.

Robs said...

Early May:
A1: 102 Kgs
A2: 120 Kgs

Part 2
Not enough height to do Muscle Ups so subbed 1 MU with 3 Pull Ups + 3 Dips
Time: 21:38

Jenny said...

late may, one day behind

part one:

A. 310
B1. 105, 125, 135, 145(1), 145, 150(2)
B2. 11, 12, 10, 8, 8, 7
C. 18 x 5 @1010

part two tonight, will sub row for run to let foot heal

Geoff Aucoin said...

A1. Blah
B1. 185,195,205,215,220,225(f)
B2. 9,9,9,8,8,7
C. I went for AMRAP here on the wacky CFC GHD and I did 10,15,12,10,10

Runs 6 hours later: 3:45,4:07,4:01,4:09,3:53

Glad my average was under 4 but wow, this felt awful. 1K runs HAVE to be my all-time goat. I just turn into a big baby at the 2 min mark.

Chad Hall said...

Late May - Day Behind

A: 405 in under 5 minutes

B1: 205, 225, 230, 235, 240 (failed first attempt), 225x2
B2: 9, 8, 7, 6, 6, 8(kipped)

C: rx'd (mixed hands at chest/behind head)

Will do runs later tonight.


SUPER happy with the power cleans! My 1RM is 240 so 235x3 at tempo was great. Focused on staying tall and tried to pull the bar into me (this was still tough).

Everything else was ok.

Heavy Evy said...

A. Real quick to 341#
B2. 9,,8,8,7,7 strict
C. UBx5sets hard on legs

Form felt terrible on cleans s kept weight down to try and work on form, may keep doing ths as I'm getting some bad habits with early pull.
No time for part 2.

Mack Lar said...

Late May. 1 Day behind. No part 2 due to time.
A. 365
B1. 205/205/215/220x2/220/220x2
B2. 16/14/13/12/13/11
C. All UB
DB External Rotations 15lb/hand 30X1 12 X 3 sets

Jenny said...

late may part 2 (day behind):

subbed rows for runs (resting foot injury).
1K row times:

to be honest, by the end was giving much more than a level 90% effort in order to keep set times close.

Chad Hall said...

Part 2 Late May Day Late


Brutal. Hate running. Running and HSPU ... heavily in the warm up for the next while. First 2 were ok, 3 and 4 I was thinking just get through it. Pissed at the last one.

Carrie McG said...

been following OPT blog for about a month now, working a day behind because of final exams.

part 1:
A. 205 (should have gone higher - worked up too slow)
B1. 110, 115, 125, 130, 135(1)
B2. 13, 10, 11, 10, 11, 10
C. Harop curls 15x5

Cleans felt amazing. Considering a month ago (pre-OPT) my 1RM was 125, and I cleaned that x3 and 130x3. I'm stoked.
Used purple band on dips - need to go down to smallest band.

No part 2 due to a sports injuries and biomechanics final coming up.. eugh.

Jason Buzzard said...

Late May

A: 385
B1: 175,185,195(4)
B2: 10x6
C: unbroken (ghd back extensions)

Dead lifts felt good, by 385 I felt like I still had a good bit left in me. With the power cleans I tried to focus on finishing the pull. On the rep three of the third round it didnt finish, I got the weight up but it didnt feel right so I just kept at the weight. Ring dips I still may be going a little conservative on these trying to figure out my -1.

Melissa said...

Getting to these out of order due to travel schedule...

late May

A: heavy 2: 225 (1RM is 250)
B1: 100(3), 110(3), 120(2), 125FAIL/120FAIL/110(3), 115(3), 120(1)
B2: 5, 5, 6, 5, 4, 4
C: 18, 18, 15, 10, 12 (all unbroken) - previous unbroken sets were no more than 7 or 8 at a time, so this feels like a great improvement.

Becky said...

wow on the grace time kat!!
and a couple of you other ladies, nice dl

dl 205
pc 95, 105, 115, 125, 130x2, 130x1
dips 8, 8, 6 ,6, 6, 6 with 10#
gh rasies bw, 9#, rest with 15#

ditto on the sore butt!!! ouch

Chris Dunkin said...

A: 455
B1: 185,205,215,225,230,240x1
B2: 13,12,12,11,11,10 (all + 20lb db)
C. bwt,5,10,15,20 ran out of time

runs coming up

Chris Dunkin said...

Part 2: 3:43, 3:46, 3:56, 3:58, 3:59

feel very good about these. i love the pose running. no pain is a new experience, plus saving money by running in chuck's makes me happy.

did these with becky at the park after my son's soccer game. thanks to my wife for watching all the kid's for us.