thurs, apr 29, 2010

I had the pleasure of listening to John Ratey, MD tonight about his book Spark. Great talk, very genuine person who is passionate about making change. He presented some valuable information about the primal pattern of play and its role in neural development (sometimes more important to the brain than food). He gave this clip as an indicator of how researchers have seen it every where, here it was captured. I have seen polar bears and been within feet of them at the "dump" in Wabush, Labrador where i grew up; they are 1000-1400 # of anger when hungry as a prelude....

early May:
A.Hang Power Snatch - tech work, build quick to a tough 1; rest as needed
B. 10 high speed burpees; rest 90 sec x 3
C. 20 high speed DU's; rest 20 sec x 5

May 8/9
4 sets for times:
12 unbroken hang power snatch
5 muscle ups
Run 200 m @ 95%
walk actively rest for 3 minutes EXACTLY
(choose weight for HPS to ensure no breaks but high neural demand)

Late May:
A. 10 Thrusters; rest 1 min x 5 sets - build load per set; higher total than Apr 21, 2010
(constant movement is required, no pausing at rack or overhead)
B. L Pull Ups @ 2110; 5 reps x 6 sets - weight yourself as needed; rest 3 min b/t sets
C. GHD Raises @ 1010; 15 x 5 sets; rest 90 sec


Robs said...

Early may:

A: 65 kg
B: 21, 19, 19 sec
C: 2:10 for 5 rounds + breaks so about 50 seconds of work, which equals 10 sec per set.

PTS said...

late may:

A. 85,95,105,115,125. 10lbs more per set this time.

B. unweighted, 8lbs, 11,14,18,18

C. unbroken. sets 2 and 4 with 10lbs.

Coach: Is late may doubles on the weekend? Thanks

Martin Altemark said...

late may:
A. 10x60kg, 10x55kg, 10x50kg, 9x50kg, 10x45kg (total 2550kg/5621lbs)
B. BW, BW, 5kg, 10kg, 10kg, 10kg

No time for C, will do something later tonight. Aimed high on the thrusters and failed halfway up on 10th rep in 4th set. Still pretty happy with total.

Martin Altemark said...

Realized I missed the "build load per set" instruction. Wellwell...

ken c said...

our kitty cat likes to play with lizards. plays with them until they're dead.

Bear said...

May 8/9
Snatch and muscle-up technique training. Need to improve my squat snatch, stopped at 50 kg. A few MUs, and finished with 4 strict, think it´s a pb. Then the rowing I missed yesterday:

145-140-142-138 m
Rest 5 min
139-136-138-138 m

Damper on 8 except third in first round, tried it on 10, bit faster but my legs died. Needed this, that´s why I changed todays training, sorry. :)

Melisa C said...

Late May:

A. 75, 80, 85, 90, 95(5/5)
B. All 5 UB*
Reset L every time, not strict and legs not at full 90 degree angle
C. All UB*
First 3 sets had GHD length on 7, last 2 sets set at 6.

Steve Howell said...

Late May

A: 100/110/121/126/131(7)
B: 3 sets with 10# 3 sets with 15#
C: All sets unbroken

Kendra said...

ughhh, thrusters!!!

Aaron said...

Late May-
A. 95,100,105,110,120
B. bdwt,2.5,5,7.5,10,12.5
C. All unbroken

I might have started a little light on the thrusters.

Jenny said...

late may:

A. 80, 90, 95, 100, 105
105 is where I ended last time, but felt much stronger today -- smoother transitions, better pace.

B. all sets but third one unbroken (that one 3/2). used bodyweight only.

C. all ub

Brandon said...

Late May
A. 115/125/135/145/155(6)
Total: 6130#
Last time 95/115/135/145/155(7)
Total: 5985#
B. All Unbr. @ BW
C. All Unbr.

Notes: Thrusters difficult at 145/155. Everything else felt smooth and easy.

Lisa M said...

That is awesome video and very on par with the neurology seminar i was at on the weekend. Play stimulates our cerebellum which controls your prefrontal cortex which is responsible for mood, personality,motor coordination, calmness, behavior and many more things therefor if we don't move/play and work on our balance we end up unhappy, depressed, and have a whole host of health problems. Exercise is NOT AN OPTION especially for our children. ok off my soapbox.

Yay i get to try out my new GHD today!!!

funbobby said...

late may

A.105,115,135,150,160(slight pause before reps 8 & 9)
B.ub bw only

the break between 4 and 5 was a touch longer than a minute as i had to talk briefly to the clown (video of both sets on FB later)

the last three days have been an example of why i am here. i have never done "unbroken" or heavy ass kbs (or dbs in my case), i wouldnt have done anything close to "amanda" this far out of shape, i have never done an L pull up or high rep heavy thrusters for load etc etc etc

thanks for the warm welcome brent! its nice to stand amoung those who train and compete with furiosity and honor on a daily basis.

melisa also thanks for the shout out! andrea is one day behind due to a crappy day of travel back to thunder bay but she did "amanda" yesterday and im sure she will catch up and post before too long, thanks so much for you warm welcome and hospitality on her drive to the bay!

Jonathan Burns said...

late may

A. 95, 105, 110, 115, 120(f9)
-lost tempo on rep 9 of set 5.
B. UB at BW
C. UB w/ 25#

thrusters are my nemesis.


Wes hendricks said...


A. 115-125-135-145(7)-145(7)
B. 5-10-15-20-25(4)
C. 5 x 20 Good mornings w/ 75lbs

Last week on A I started with 95 then I went 115-125-135-145(6). So by starting w/ 115 and getting 145 x 7 I guess I improved.
On the L-ups I rested only 90 seconds between sets, not sure why.
I am away from home so had to sub good mornings.

Rainer Hartmann said...

Late May:
A: 75/85/90/95x10, 100x8-2 (last time 6-4)
B: x5; 10/15/17.5x5 - 3
C: x15 unbroken x 5

Ali Loach said...

Just wanted to post for those that care....
Mount Royal Recreation is now the proud owner of a GHD......well it's more like a horizontal back ext. but it can be used to do GHD situps and raises.
FINALLY!!!!!!!!!!!! :o)
No WOD for me today as I am starting up team training tomorrow night so Mondays and Thursdays will be my rest days.

Lisa M said...

Decided to do Amanda instead of thrusters since I missed it the other day. So A for me was Amanda

A. 1:59/2:30/2:30/2:34/2:20

total working time 11:53 ouch that was killer. But did 100UB DUs in the first round which is a PR!!

B. tried to do as many on a row without resetting at bottom did 3/2 for all rounds except 4th did all 5!!

C. UB and friggn awesome on my new to me GHD

That is great Ali I just got mine the other day and it sounds like similar set up but worked great today. Good luck with team stuff we will be cheering loudly for you guys!!

Geoff Aucoin said...

A. 110,112.5,115,117.5,120 - could have been a bit heavier
B. L pull-ups are out, forever.
C. unbroken, last 2 with hands @ temples.

Was going to do more today but I'll keep playing it safe. Sleeping is the new challenge...

Brian Maier said...

Heading to Colorado tomorrow to cheer on brother and other "Big Dawgs" in North Central Regionals....good luck everyone competing this weekend.....ouuuuuuuuuu!

Did yesterday's Late May workout:

Warmup: 10 thrusters: rest 1min X 5 sets.

A: DL:255...only 20sec rest b/t sets

B1: HPC:185,195,205,205
B2: BP:185,205,225,185

C1: KBS:55lbs
C2: ring p/u's:17,12,10...tempo felt like it took for ever

Stephen Flamm said...

May 8-9th:

23:57 total work time with 95 lbs. for all rounds

Benorama said...

Late May:

A. 75#, 85, 95, 100(8), 100(6)
B. unweighted: 5,4-1,5,5,2-3,5
C. 15, 15, 12, 12, 10

A. Completed 95# this time, which is improvement from 4/21. Did not finish 10 on 4th and 5th sets. B. tough to hold L-hang. C. This blasted my hammies and lower back. Stopped each round when I couldn't maintain tempo.

Michelle said...

Hey dawgs...
I'm taking a little break from training...Maybe a few days/ a week/ I don't know??? It depends how long it takes to feel rested and ready!!!! I know this is the right thing to do, but it's not going to be easy staying away...Not training will be a different kind of uncomfortable that I have to get comfortable with. Thanks to my coaches Brett and James for their wisdom...When I really needed them they were both there with their guys are amazing!!! I am so fortunate...
And thanks to this community. On a regular basis people put out there what's going on for them and I have learned from that.
I'll be back soon!!!

Garage Crossfitter said...

A 95 105 115 125 135- last set hard
B bwt bwt 10,20,20,25
C hands behind head, hard

good wod today, awesome video

Corbin said...

May 8/9:
All @ 115#
3:32, 3:37, 3:17, 5:14

All @ 65# and Band Muscle Ups
2:51, 2:49, 2:47, 2:36

Paul Klein said...

So let me get this straight....there is a chance I can live out a dream of playing with a wild polar bear without being eaten! I'm gonna book the next flight to Canada, or at least take a trip to the zoo.

Rob said...

Rest Up Michelle,
I know how hard it is to pull back.
I do it about once a year. You will be much better for it when you do come back. I look forward to the day you do, and seeing some crushing numbers that you post!


Stephen Flamm said...

Just noticed that the WOD for May 8-9th was four sets. I did five. My total time was 23:57, which works out to an average round time of about 2:20.

Lauren said...

A- 65, 75, 80, 90, 100 (95 last time)
B- bwt for all, had to drop feet each rep
C- Had to use swiss ball... but i guess for the last time - this is great news about the new equipment Ali!!! I am excited!!!

dmarsh said...

Late May:

A. 120,125,130,135,140
B. BW x 5 x 6
C. 15x5

A. 25 more total pounds than last time

B. Pronated grip, chest to bar

C. Hands at sides. Sets 4&5 broken, could not hold tempo. Hammies surprisingly sore from the Deads/KBS yesterday

david83 said...

( had major wrist issues last time and only worked with a light weight of 95 lbs for all sets)
Felt fast- very positive
L pull-ups ( did regular dead hang pullups because I was at another facility with no belt or backpack.
same tempo- full hang
DBs used
35,5,40,4,45,5,50,5,55,3 - good
GHD's- 15 reps 4 sets
felt pretty good
thanks d

Michael FitzGerald said...

Late May
A - 116/118.5/121/123.5/126
B - did 30 L Pull-ups for time - all good reps. 4:48 - hip flexors/lats were smoked.
C - 4 sets of 15 reps. Hamstrings were engrossed in blood!

david83 said...

And Michelle
hope to see you soon so I can talk more trash to up and what not.

LuLu said...

Doing this one tomorrow, went to train at YMCA and it was PACKED. Found a CF to train at until the Regionals, start there on Monday :)

Kendra said...

Late May
A. 65, 70, 75, 80, 85...last time was 75 so I am happy although I think I probably could have done it last time it was just mental but getting stronger mentally is awesome
B. all UB but in blue band (little less assistance than last time)
C. all UB

Felt strong today, it felt awesome

Michael McCabe said...

late may
a. 85, 95, 105, 110, 115(9) - so close on the 10th!!
b. 5, 7.5, 10, 12, 15, 15
c. harop curls 15x5

apr 21 thrusters - heaviest complete set was 105, and got 115x7, so a little better this week.

unit said...

early may-er

A- 175
B- :16 / :17 / :16
C- :10 / :10 / :11 / :10 / :10


Paul Klein said...

Late May

A. 105 / 110 / 115 / 120 / 125
(last time started at 95 and finished at 120)I just have no thunder coming out of the hole during thrusters.

B. 5lbs / 10 / 10 / 10 / 10 / 10

C. Harop curls.

I sold my model C rower, now I have some free cash to buy a proper GHD. I got a good quote on the Promaxima FW-40. It has the knee pad for doing gh raises. Does anyone have any experience with the quality of Promaxima?

Word verification is fastro. As in...if the Jetson's dog followed OPT programming he could change his name to Fastro.

Carrie McG said...

late may:
A. 65, 70, 75, 65(6), x shut it down
B. UB in blue band
C. Harop curls 15x5

really mentally and physically fatigued today.
my shoulders are bothering me today - especially in the transition from the fs to the pp in the thruster. shut it down in the 4th set because it was just getting ridiculous and it wasn't going to be conducive to anything except more irritation. time to rest.

Alex Duncan said...

Late May
A. 100, 110, 115, 120 x8, 115 x 6
Lost the tempo
B. All sets unweighted
c. 15 UW, 5lbs x 15, 10lbs x15, 15 x UW

Lower back smoked!

Brent Maier said...

38/6'2"/200 - Early May

A: 50/60/70kg (155#) - Shoulders are sore and didn't respond well to snatches tonight.
B: :19/:18/:18
C: :09 for all sets

Chad Hall said...

Late May

A: 105, 115, 125, 130, 135
B: no weight, no weight, 5lbs, 5lbs, 5lbs, 5lbs(4)
C: all with hands behind head


Unfortunately didn't do this last week. Thrusters sucked, they got heavy. Last 2 sets movement was constant but started to slow at higher reps.

L pull ups aren't the best for me, kept it low and focused on tempo and form.

GHD raises were good, best they've felt, maybe shoulda added weight?

Happy tomorrow is a rest day, not smoked from this cycle, but it feels like a rest day is needed.

Nathan H. said...

May 8/9:

Snatches in kg: 60, 56, 52, 50

Rounds: 1:42, 1:59, 2:10, 2:15

Total worktime: 8:06

200m was brutal every round.

Mizar said...

Late May

A. 95, 105, 115, 125, 130
Total: 5,700lb
Total Apr 21: 5,050lb

B. all sets with 25lb

C. unbroken

exp. said...

A.115/125/135/140(5)/140(6)...felt real tough today

B.30#/33#/36#/39#/42#(4+1)/42#...with weighted vest and supinated grip...legs straight and above parallel

C.15x5...only first set UB...awful

Emilie P-B said...

Late May

A. 45-55-65-70-75 (70# last time)
B. Did 5 sets of 6 instead of 6 dets of 5.. oups! had to drop feet each rep
c. Unbroken

Rory Hanlin said...

A. 60kg, 65, 70, 75x10, 60x8
B. 30, 35, 40, 45, 50x4, 50x4
C. 15-15-15-10+5

Mike Molloy said...

Late May

A: 95-105-115-125-135
B: weighted vest
C: Unbroken.

A: 3 more reps at 135 than last time
B: same as last time
C: felt good.

DeeJay said...

Late May:

A. 120-125-130-135-140
B. BWT only for all sets
C. All unbroken

Rory your a frickin' robot gorilla!

Eric Montgomery said...

May 8/9
Had to cut it to 3 rounds due to time.
1. 2:31@95lbs
2. 2:59@105lbs
3. 2:58@105lbs

Thad said...

Late May
A. 110,115,120,125,(8,2)130
B. 5/30, 5/35, 5/40, 4/40, 4/40, 4/40
C.Subbed Harop Curls 15x5 UB

joey warren said...


115lb all PS unbroken


Roch said...

Sprain ankle rehab day 3:

-Calf raise 3poses 50-50-50
-Ankle rotation (force trough pain for range of motion) 50(right) 50(left) ''both feet Miz :)''



C.GHD Situps 5 X 25 @ 1010 **I did Weighted hip extension yesterday my hamstring where really sore today**

**I can do small jumps but no hard landing of any sort on my heels, no running, about 50% healed.**

Lisa M said...

Rest up Michelle if that is what your body and mind need it will be totally worth it. I know how hard it is to take those rest days but usually they are more important than the workouts. We will miss you and look forward to your posts when you get back.

Heavy Evy said...

B.15,20,25,30,35(4),30 sup grip weight belt.
C. ub

A. Felt way better, could have gone bit more.
B.legs buckled a bit last 2 reps of sets 5&6
C. Does anyone have a good vid of GHD raises? I want to make sure I'm doing them right.

unit said...

robot gorilla sighting!...


MikeE said...

Didn't do this WOD today but I had treatment on my shoulder from the damage this did on it last week. Atleast my hamstrings are pretty much recovered from it though. I did Michael instead as I wanted to get uncomfortable, still be similar to the movements, and it was what my gym was doing today: 16:48... Was a smart decision for me.

├╝ber Bania said...

late may:
(in lbs)
A. 115x10, 135x10, 145x10, 155x10, 165x9, dropped it, then 165x1

B. all bodyweight, legs dropped below parallel and knees started bending every set on 4 and 5.

C. all unbroken, felt good.

Michelle said...

Hey, thanks guys...appreciate the support...David, will brush up on my 'trash talk' so I have great responses for you when I see you next!

rwcorson said...

Brent & Unit & all other Dawgs competing this weekend,
Good luck boys, enjoy the ride. We'll all be cheering you on!!
Keep us up to date if possible.

Marshall said...

A. 95,100,105,110,115 all UB
B. 25,30,30,30,35,35
C. 15,15,15,15 broken, 15 broken

I missed the point on the thrusters, this weight felt good, too good, should have gone heavier.

Jon M said...

May 8-9 Ohio Regionals

Subbed 10 Ring Dips for MUs
All PS at 95LB


Have to cross a few streets. Feels good to practice running when tired. I'm getting my metcon back just in time for next weekend.

Jason Buzzard said...

A: 110,115,120,125,103(5)
B: 5x6
C: unbroken

Thrusters were a lot better. L pull ups was just trying to keep at a 90 degree. Had to do GHD back extensions in leiu of GH raises.

Jenny said...

My arms are still hurting when I workout and I´m taking it easy. regionals next weekend.

Did 4 rounds of
12 Power cleans 30 kg
200 m run
I min rest

Felt good!

Chris Dunkin said...

May 8/9 (15/16)

Sn practice up to 175

Unbroken HPS's
2xunbroken Mu's

trap raise: 3x8 (20lbs)
powell raise: 1x8(25lb), 1x8(28), 1x8(30lb)