Sunday, Apr 4, 2010

early May:
part 1:
A. Push Press @ 12X1; 2-3 x 6; rest 240 sec
B. KBS Unbroken x 30 - 5 sets; rest 1 min b/t sets

rest as needed

part 2:
2 x [run 3 min @ 90%, walk 3 min briskly x 4]
rest 10 min b/t sets of 4 intervals - 8 total intervals

late May:
A. Dead Lift @ 11X1; 10 sets of 3 @ 55% 1RM; rest 45 sec b/t sets
B. Tabata Push Ups - low score
C. GH Raises @ 2020; 10-15 x 5; rest 90 sec
D. Double Unders - amrap in 2 min; 2 min rest x 3

post loads and notes to comments


Garage Crossfitter said...

A 220lb
B 8 (fell apart on round 5)
C unbroken hands at sides, tough
D 124,126,127

A,B,C felt pretty good, D really messed me up, nervous system still not adjusted...getting there...

Chris Dunkin said...

A. 275
B. 15
C. unbroken, bwt hands at sides
D. 182, 183, 163

powell raise: 30lbs 3x8: questionable tempo in late reps of rd 2, and 3.

jason said...

A. 225
B. 8
C. 10,10,10,10,10
D. 125,140,147

Really need work on GHRs. Changed the length of my rope recently and it proved to be a real mental battle to not get frustrated during the DUs.

Nice work on the push-ups Chris!

Corbin said...

early may:
A.165, 175, 185, 195, 205, 215 all for 3 reps
B. 32kg, 28kg, 28kg 15/15, 20kg, 20kg
Part 2:
Only did 1 rd of 4 intervals-covered about 2.7 miles

Becky said...

a. 145 ( rounded up to nearest 5 #, i may try this approach from now on)
b. 10 with 15 # vest
c. 15 ea set w/ 15 # vest
d. only had time for 2 sets. 70 and 40 some.

true my du's are better than they were, so i have achieved one of my fitness goals for 2010, BUT, they are still pitiful.

Brandon said...

Late May
A. 275
B. 11 - on pace for 14 until 7th round
C. No GHD subbed good mornings at same tempo
D. Only 1 set 60 something. Will do these again later after family stuff

great workout coach! Have a great day with family.

Steve G said...



A: 245
B: 12
C: 10/12/15(could not hold temp)/12/12
D: 90/70/80

Gord said...

A. 210
B 9 (held 13 until rd 6)
C did BE 15X5 as didn't fit in the machine at cfc
D. 121,140,123

Chad Hall said...

Late May

A: 270 (all double overhand)

B: 9

C: 15, 12, 10, 10, 10

D: 146, 137, 126


Deadlifts felt really good today, no problems here. Really trying to improve my overhand grip.

Held 9 for first 4 rounds then 10 for the last 4. Should have tried to hold 11 I think.

Still not sure if I'm doing the GHR correctly. All body weight with hands on chest.

Doubles felt decent, shoulder fatigue was issue.

LuLu said...

Late May

A. 130lbs
B. 8
C. All unbroken sets of 12
D. 150-142-134

Deadlifts felt good, I tried to concentrate on form and intensity. Push ups were BRUTAL
GH raises made me scream
DU`s felt good but arms were burnt

Eric Montgomery said...

Early May
Part 1:
A (in kgs): 80x3, 84x3, 88x2, 90x2, 92x2, 93F. Bar just died at forehead level on the 93kg attempt
B: 1.5pd, 1.5pd, 1.5pd, 1.25pd, 1.25pd. Grip strength disappeared in a hurry. ~1 minute per set of 30.

Heading out to run now...

Wes hendricks said...
This comment has been removed by the author.
megs said...

Late March
A. 135
B. 6 total 72 sad that rounds 4-7 was 7 and then 8 was 6 :( 72 total though is definitely a pr
Didn't have time for c
D. 38, 53, 49
Double unders were a mess today and first round had to change ropes

Wes hendricks said...

A. 212
B. 16, might have been a little conservative on this
C. 5 x 15
D. 128-131-132.....done w/ my lifting shoes on in my driveway to get used to working out on uneven surfaces in Albany

Geoff Aucoin said...

Steve G what's your deadlift 1RM?

david83 said...

25/511 /190
Deadlift 315-felt good
Push-ups 24/19/17/14/11/10/10/10-low score 10
(not should not have GONE for the 24 bad idea) learn from your mistakes
GHD's-did back extentions instead (sorry)
5 sets of 15
Double Unders
134,160,171-pretty happy with these numbers. feeling good ounce again glad to be back.

thank you

Mizar said...

A. 225
B. 7

C. 10x5 - Lacked strength to be able to maintain the prescribed tempo.

This would be the result of a weak posterior chain?

D. 144, 145, 135

exp. said...

A. 245# (rounded up from 244)...all sets felt strong
B. low score 10...might've gone too hard on first few sets...numbers dropped quick after 3rd round
C. UB(15)/UB(15)/12/13/15 (broken)
D. 174, 160, 142

Stephen Flamm said...

Early May:

part 1:
A. 135 x 3, 155 x 3, 185 x 3, 195 x 2, 195 x 3, 200 x 2
B. 70, 60, 53, 53, 53

45 minutes rest

part 2:
Only performed one set of four intervals. Also, didn’t have a watch, so had to guess a bit. I ran down and back three times on the football field from back of the endzone to opposing goal-line for a total of 660 yards for each run, then walked down and back once for the walks. Went shoeless. Knees and heel feel good, but I did develop some wicked blisters.

joey warren said...

early May
A. 185, 195, 205, 215, 225x2, 225x2
B. 70lb x 5 unbroken- killed the grip

rest 1 hour

tried to hold a 6min/mile pace- could not maintain, closer to a 6:10 pace- felt hard, mentally

Steve Howell said...

Late May

A: 250
B: 10
C: 15 for all 5 sets
D: 178/189/181

*dead lifts felt ok first time doing them since I hurt my back at the sectional.
* Died really fast on the push ups.

Brent Maier said...

38/6'2"/197 - Early May

Part I:
A: 80/85/87.5/87.5/85/80 (193#) - Was wanting to go up but tweaked a nerve in the neck crawling under the car to look at the head lamp during the break. Backed down, can't risk a bad pinch trying to squeak this out.
B: 2/2/2/1.5/1.5pd

I've learned dumbell's are no substitute for KBS. The first 3 rounds were meant to redeem myself from my ugly regional WOD#1. Contemplated sticking with it on the break but I knew grip was going to be sketchy from 15 on so backed down. 1.5pd felt just as difficult.

Part II: Coming soon...

Pete said...

Late May
A. 245
B. Low score 8 15,15,15,15,15,13,10,8
C. 12+3,11+4,9+3+3,11+2+2,10+2+2+1
D. 109, 112, 120 (Bonus Round 125)

Couldn't believe how hard I crashed on the Tabata Pushups. I've never scored so low. Looks like I wasn't the only one who crashed on these so I feel a bit better.

Had a hard time maintaining tempo on the last few reps of each set of GHD raises.

Poly said...

Bad night at work last night, did not have much.
A 185 205 225 235 245(f)
B UB @ 45 lbs - took it easy
Have to skip run to help with big supper tonight, which I hate myself for. Running is my goat, I have to improve on it if I want to compete. Any suggestions for a big guy (210+) learning to run? Any specific programs or exercises? Pose running maybe? I get a lot of leg pain when I run, I have struggled with it my whole life.

Jonathan Burns said...

Early May (NW Regionals)
A. 95 115 125 135 145 155(f)
B. UB at 2 pood.

Did 7 of the sprints on the water in my single. Got a little rough out there so I did the last one on the erg: 1001m in 3 min (1:29.8). As a comparison, it is tough to get much over 850m in 3 min in a single scull.

try hill sprints: 45" on 3' off. Steep hill (trails are best). Start with 4-5 of them. I am around your size but looking at your press vs. mine I think we are geared pretty differently. Regardless, the hill sprints once a week really helped my run last year. Best of luck.

Joey O said...

Late May (Affiliate Cup Albany)

A. 205...deads felt extremely easy, probably should have went up, but this was 55%

B. 12-12-12-12-9-8-7-9...push-ups definitely my weakest movement, looking forward to strengthening them

C. 15-15-10-10-10...holy back tight!!

D. 88-90-89...double unders need work when I am tired, good work today on them

Overall a good day,spent a lot of time running around outside today then hit the workout tonight. Keep up the great work everyone!!

Aaron said...

Late May-
A.205# felt great, I think I need to max out and see where I am at
B.15 better by 2 reps from last time.
C.15 all

Jonathan Burns said...

Poly, one last bit of advice:

Thin-soled shoes like racing flats really helped my form; using them forced me to stop heel-striking. I used to get pretty bad shin pain, but not any more.

Nathan H. said...

Early May

Built to 242/1 Snatch

Pushpress 205/3, 225/3, 235/2, 245/m, 245/1 - no more drive. Called it after 5.

KBs 70lbs, 53, 53, 53, 53. Grip Killed. Dropped after first set but didn't have 60s. Wanted them unbroken.

Brian Maier said...

early May:
part 1:

Had to do some subbing due to being out of town and limited equipment.

A: Static Press: 135,140,145,150,155,160(2)
B: 1 pood X 5 - unbroken.

part 2:
kept a 6 min/mile pace for all 8 intervals

Poly said...

Thanks for the advice, I've got a great trail just outside of my house that I am going to start using. Would Vibram Five Fingers be too little to run with? I've developed some leg pain recently and I'm worried it might be them.

Brent Maier said...

38/6'2"/197 - Early May

Part I:
A: 80/85/87.5/87.5/85/80 (193#)
B: 2/2/2/1.5/1.5pd

Part II:
First half of all runs were at a 3-4% grade, middle half was 20-25% grade trail run. First run set the distance and pace for all rounds. Every round after that, I hit the same turnaround spot at the 1:30 mark and made sure I came within 10 yards of starting spot.

Coach, we keep this up, we're all going to become machines! Confidence going into regionals for me is knowing you gave it your all every day leading up till that moment of truth.

ken c said...

late may

A. 255
B. 13
C. done as instucted
D. 165 125 146

got a lot of misses in the beginning of round two double unders. pissed me off.

Sam Harmer said...

Early May
A. 185x3-205x3-225x3-236x2-236x2-241x2
B. 2 pood 30 unbroken x 5

runs felt good tried to make sure and get around 800m per 3 min

dmarsh said...

A. Rack pulls with bands completed on Saturday w/ Boz. 6 singles @ 11X1.

B. 23,16,13,10,9,8,7,7

C. Only had time for 3 sets.

D. 165, 146, 138

BK said...

At OPT alone after cert..surreal!
A. 235
C.15,11,10,10,10 -struggled with tempo
D. 113,125,125- submaximal efforts..feeling my way back .

jhk said...

Part 1:
A. 135/145/155/165x3/175F/165x3
still get a little uneasy about pushing my shoulders too much
B. 1.5 pood 30x5 sets-felt good

Part 2:
Did these at work on a treadmill @1.5 incline
All runs 10mph/800m
all walks 4.5mph
2.89 miles each set

Steve G said...


my DL 1RM is 450lbs...

Jenny said...

Early may
A. 110-110-121-121-132-132
B. 16 kg-20kg-20kg-20kg-20kg

Run tomorrow!

Jason Buzzard said...

Late May:

A: 225
B: 15
C: back extensions at tempo
D: 110,108,102

DL felt fast and light. I had the Tabata PU at 16 until the last round and couldn't get that last one in time. Not 100% sure how to do the GH raises so I subbed back extentions. Lost focus on the DU's and could have done much better.

Michael McCabe said...

late may
A. 235
B. 9
C. 10, 10, 10, 8, 8 - harop curls, starting to bend at waist on last two sets so i pulled the plug
D. ran out of time... will work on du`s after the wod tomorrow

Rainer Hartmann said...

A: 245
B: 8
C: 12/8-3/7-3/7-3/7-3
D: Only 1 round, testing knee (first DU's in over a month): 32

Pete M said...

Late May:
A. 245 (1rm=440) clean grip, no hook
B. 13 all, happy with this
C. done, tough
D. 157, 196, 162 (should have broken 200)

Notes: B was an improvement, most recent on 1/15/10 looked like this: 16, 16, 16, 14, 11, 8, 8, 8

rwcorson said...

Awesome weekend at the OPT CCP course. My head is so full of information, it's going to take a few days to sort it all out.
For anyone interested in program design or understanding what the thinking is behind this great programming, this module is a must.
It was great to meet some of the Big Dawgs attending.
Thanks James and Trevor!

Theodore said...

I started running with the vibrams a few weeks ago. Pro: They almost instantly correct heel striking (if you were doing it before) so that you have a quieter fore-foot landing with your heel just kissing the deck before lifting your foot up. Con: It's highly recommended to baby your way into them. I used to run 5 miles every other day or so before I switched shoes. I had to control my urge to go out and run hard with them which was mostly caused by my excitement of the new sensations. I started out with 1/4 to 1/2 mile every day for about a 12 days to build up the leg/calf strength and have a good perception on what my legs and feet were doing so as to correct them when needed (build a good foundation). Even with throttling back, I still had some soreness in the arch and calves which is normal and expceted, but nothing preventing me from training the next day. After about the second week, I was comfortable doing 2 miles every other day at a pretty good clip and now I'm back to where I was with my older shoes. Take advantage of the softer impact of your trail and really try and transition into them slowly over time.

Jami said...

Early May:

Part 1
A: 80kg x 3 all sets
B: Unbroken except last set was 20+10, 24kg KB for all sets

Had to cut down the rest on A to 120 secs due time constraints.

Part 2 (2 hours later)
4 x 200m hill run, 80 seconds rest, all times within 2 seconds of each other (43-45 seconds).

Notes: Had to modify a lot today due to my schedule and training opportunities. Could have definitely gone heavier on A with more rest but decided to "play it safe" this time.

TMar said...

29 yom 185lbs - late marcher

A 225lbs x 3 x 10

B 24/20/15/8/8/8/8/8
C GH raises - can't go tempo on these as I can barely do sets of ten
D 2min on/off double unders - 140/140/120

Mack Lar said...

Late May
A. 210 for all
B. 24 highest/14 lowest
C. BW/10lbs/15lbs/20lbx11/20lbx11
D. 162/148/171

Baltoe said...

Warmed up with five rounds of 160/min skipping, 15x dowel front to back, 15x OH squat with dowel bar, knee rotations, hip rotations, 20x torso rotations, 10x forward and backward arm swings with tight fists, five jumping burpees.

Then, thinking the WOD called for military press (memory lapse) did 1set iwth 110 #'s and the rest with 98 #'s.

KBS unbroken with 1 pod (60 sec rest. A challenge.

Ran at 9 mi/hr for 90 secs (240 meters) 90 sec off 4 rounds...then, savoring the expereince of it all, I quit.

Arf, arf....


Melisa C said...

Late May

A. 155
B. Low score 5 (9-9-7-7-6-5-5)Ugh
C. 15UB
D. 117, 116, 129

Craig said...

A. 205
D. 134/110/113

Paul Klein said...

Done on 4/6/10

A. 200lbs felt fast
B. 13 (I gamed this and did 13 across all 8 sets) Last time in January I did 9 without gaming
C. Did harop curls.
D. 107, 89, 100

Thad said...

A. 205# felt good
B. 13,13,13,13,13,12,12,(11)
C. Subbed harop curls feeling much better then last few times
D. 151,135,154

JessieL said...

Late May- I don't have GHD and tried to do the anchoring forward to face plant- which is what happened- I face planted- lol

A) DL 135
B) 19, 13, 9, 6, 7, 5, 6, 6
C) 145, 110, 105

Here's my issue- that I've noticed and I guess is kinda normal- but my muscular endurance is lacking- I have a great start out of the gate and am strong-but it doesn't sustain