Tues, Apr 20th, 2010

The will to win is worthless
if you do not have the will to prepare.

early May:

A1. Hang Power Clean - 2,2,2,1,1; rest 3 min
A2. HSPU - amrap x 5; rest 3 min
B1. Clean Pulls @ 12X0; 3,3,3,3,3; rest 3 min
B2. Dips @ 31X1; 2-3 x 5; rest 3 min
C. KBS - 20 heavy swings overhead; rest 1 min x 3

late May:
A. 10 touch and go SDLHP to chin; rest 1 min x 5 sets - build load per set
B. Ring Push Ups @ 31X1; amrap x 5 sets; rest 2 min b/t sets
C. "flight simulator"

post loads, reps, times and notes to comments
double tomorrow for early May only


Michael FitzGerald said...

My calfs are crying at the thought of skipping. They are still smoked from the 1k runs on Saturday!

Lisa M said...

Me too Mike ouch!!

Hey Joey Warren I noticed on the flight simulator link that that was the day you decided to join the Big Dawgs I think you must kill this wod today if you are a late may'er in honor of your inaugral BD wod

Roch said...

The pack will need to go hunt without me today, for a mysterious reason I have difficulty to lift my right foot 1 inch off the floor. I'll fix that and I'll be back.
Have fun.

DAVE X said...

Scaled late May WOD:
A. 115/125/135. Easy all reps to chin.
B. 13/12/10.
C. 17:36. First time completing all 19 rounds of the Flight Simulator. I know RXed was unbroken but I tripped in 9 of 19 rounds.

PTS said...

A. 65, 95, 115,120,125
B. 22,15,13,14,14

C. 11:46.

DAVE X said...

Hey Pat , did you get your room yet? Are you near us?

Rory Hanlin said...

A. 60kg, 70, 80, 85x5, 70x10
B. No tempo: 23, 20, 13, 13, 14

C. 8:56 *done with a cable rope*

(that one's for you Geoff)

PR is 8:24 with cable rope. Tripped up on second 35 and 15.

Melisa C said...

Late May

A. 65, 75, 85, 95, 105
*all reps to chin except last set
B. 11, 11, 11, 10, 9
C. All UB, no misses until 2nd set of 40. Tripped up 7 times! So frustrating and then missed once on 35 at 34. Would have been sub 10for sure until I hit that mental road block after missing 40 so many times. Was hovering around 15min mark. Got to the point where I just wanted finish and not worry about time.

But, to be positve, before joining Big Dawgs there was NO WAY I could have done this UB. I love it here.

Mizar said...

A. 65, 95, 115, 115, 125

B. 17, 13, 11, 12, 13

C. 14:19 - failed at 25, 35, and 50

Hope you will soon feel better Pete and Roch...

Bear said...

early may:
A1. 90 - 95 - 100x1 (2nd fail) - 102.5, fail - 100, fail+ 90 kg
A2. 11, pb-14, pb!-9-7-3 reps
B1. 70-80-90-100-100 kg
B2. 29x3-31.5x3-34x3-36.5x2-36.5 kg x 3 reps
C. KBS, 32 kg, 3x20 unbroken

Hard to "explode" during HPC after the running yesterday (3x800 m). Strange feeling to shrug after the HSPUs, but maybe I just was unfocused. Very happy with the new HSPU-pb, but my shoulders died pretty fast. I think it´s my first time doing weighted dips, so I´m happy with that. For a short second I considered 40 kg for the swings, building confidence :)

Btw, first time I did a OPT-WOD the same day it showed on the blog. Looking forward to tomorrow! :D

/Greetings from Sweden, CrossFit Uppsala

Garage Crossfitter said...

A 95 105 115 125 135(7)
B 15,8,8,8,8
C 12:48 old pr was 13:45. i got thru 5-50 in 6:22 then the wheels fell off, 5-7 mistakes on the way down...i'll still take the pr

time to go buy some turkey decoys,and guillotine arrows.. yup its hunting time again in 2 weeks...!
check this out..


Steve Howell said...

Late May

A: 111/121/136/143/155 (did 10 but broken)
B: 20/13/13/11/11
C: 9:37

Nathan H. said...

Early may @ 5:00am:

A1: 100/2, 110/2, 110/2, 114/1, 116/1
A2: 13, 11, 7, 7, 6 (all very strict hands about 30" apart)

B1: 140/3 for all sets
B2: 53/5, 72/5, 81/5, 107/2 (on rings, no bar. Misread and thought it was sets of 5. realized on last set.

C: 20, 20, 30

Working out this early is weird. Last set of HPC was ugly. Need to start working more high rep strict HSPUs - have been doing kipping for too long.

Used approx 100% of c&j weight for clean pulls. First time doing weighted ring dips.

Had to do 30 on the last set of KBS. Had to.

Nathan H. said...

I just realized I've been mixing KG and lbs without any indication. The only thing in lbs is the ring dip weight.

joey warren said...

Hey Lisa, thanks for pointing that out, thatt was the first day I committed to this programming and told myself I would go all in 100%. Since then I have only missed one workout due to knee issues, other than that one miss I have completed every workout, every double day and even a triple day (if you remember that). The progamming has been awesome, nice to have a great coach looking after you. I cant stress enough how much progress I have made just being a part of the community. I cant wait to see the athletes this program produces in the coming years, it will be scary. Coach does an amazing job, now programming multiple workouts! I am ready to see where I stand in competition coming up. So Lisa, to answer your question, the flight simulator is not in the program today since I am an early Mayer, sounds fun though. Only a couple weeks until the comp and I cant wait to see what Ive got!

Chad said...


Late May

A. 95/115/125/125/125
B. 11/7/7/5/5
C. 13:36

A. Last set broken
B. Major weakness for me
C. Broken x 3 at round of 35

Brian Maier said...

early May:

had to sub workout and reduce rest periods due to time constraints.

A1: Strict HSPU's - 8,(4,2,1,1),(4,2,1,1) - rest 1 min
A2: 2pood KBS - 20 X 3 - rest 1 min

B: Dips - 45(3),75(3),110(3)

May try to do flight similator tonight if I can. Prior times:

Aug. 5 - 27:28
October 9 - 12:58

Brandon said...

Late May
A. 95/115/135/145/155(8)
B. 15/14/12/12/12
C. 28:18

Max DUs for me is 31 so this was going to be hard, but I said I would get 5-25 and 25-5 unbroken and I did. The rest were just a grind and I finished this. Like someone else said, this is the first time I finished this many DUs so I will take my time knowing that I got through another mental barrier and be ready for the next time this comes around. Oh and my calves are still burning 2 hrs later.

dmarsh said...

First workout in 5 days amidst the chaos at the Level 1 cert in Central London. Thanks Jami at Thames CrossFit for the hospitality!

A. 121,126,132,137,143
B. 15,12,10,8,7
C. 10:58

First time with FS. Wanted sub-10. One trip up at rep 15 on second set of 30. One other trip at the very start of another set. Restarted each of those two sets.

Great to be back! See you tmrw Jami! (and maybe a lot longer depending on what this volcano has to say about things)

Corbin said...

A1. 215, 225, 240, 250, 250
A2. 10, 9, 7, 7, 7
B1. 225, 255, 275, 275, 255
B2. 3@45, 3@55, 3@65, 3@70, 3@80
C. All unbroken @ 32kg

Benorama said...

Late May
A. 65#, 70, 75, 80, 85
B. 23*/15*/12*/12*/6
C. rxd 14:49

Notes: rounds with * not done to rxd tempo. Mental error, as was much tougher at tempo on rd 5. Part C was started about 15 minutes after Part B. I tripped and had to restart at 15(6th rep), 50(23rd), and 25(2nd). Finished round of 50 at 8:41 mark. BWT: 160#

Jenny said...

Due to injury I did:
( Early may)
5 rounds of:
5 Front squats 95 pounds rest 20 sek
10 squats jumps ( 21 pounds ) rest 60 sek

And then " Annie "
Pr today:)
5:48 ( unanchored feet )

Poly said...

Early May workout
Taking it a little easy this week.
A1. 185 225 235 245 255
A2. 12 11 10 10 10
B1. 225 235 245 255 265
B2. No weight, just focused on deep, full rom @ 10 reps
C. @ 60lbs

Mr.Lundmark said...

Late may.
A: 40/50/60/60/60 kg.
B: 12-10-8-8-8
C: Since I'd rather not do DU's because of my legs, I did burpee's instead. 5 - 10 - 15 - 20 - 25 - 20 - 15 - 10 - 5. I saw stars after 25 unbroken. Total time 15:28 (normally 2:30 for 50). This just blowed my body away.

├╝ber Bania said...

early May (all in lbs):
A1: 185x2, 195x2, 205x2, 225x1, 225x1
A2: 10, 13, 12, 13, 14(pr)

B1: 225x3, 255x3, 275x3, 285x3, 295x3
B2: didn't realize this was for weight :( did 6reps per set at bodyweight

C: 55, 60, 60(heaviest KB) all x20, 60sec rest.

Stephen Flamm said...

Early May:

A1. 165, 185, 195, 205, 220
A2. 14, 11, 8, 9, 7
B1. 245 for all
B2. bw, 25, 35, 53(2), 53(2)
C. 36kg for all

Pleased with everything today. 220 might be a HPC PR, I'll have to check, and 14 is huge recent high on HSPU. First time with clean pulls - tried to focus on explosion with a heavier weight than I can currently clean. Hope that was the intent.

Jason Anderson said...

Amrap ring push ups,20,20,15,13,13 I @ Tempo
C."Flight Simulator" RX;d 9:25 No trips at all. Felt Solid on DU's today Calves are little sore.

Lisa M said...

I got an email before I went on holidays from the person that introduced me to Crossfit congratulating me on my sectional results. I hadn't heard from him in over a year and he has opened a new gym and offered to help me with my oly lifts which is totally amazing. Had my first session today it was awesome and i managed a 95#PR on my snatch!!!!! which has been a mental barrier for me for a long time. I am very optimistic for some great progress between now and regionals!!

A. 65/75/85/95 pulled pin here as the 2 hours of snatch work this morning sucked my pulling ability right out of me
B. 13/10/11/8:( /10

C. 13:04

broke twice at 35 on the way down otherwise UB all the way through. First time i did this I couldn't even do 30 UB and didn't finish so I guess this is a PR. I thought sub 10 was possible starting out but arms just got too tired and concentration started to lag.

Oh and Joey that is f'n amazing that you have never missed a WOD except one since committing way back in August - i am in awe of you and i guess that is why you are such a beast. Keep up the amazing work and we will be watching you in regionals good luck!!

Geoff Aucoin said...

A. 120,125,127.5,130,132.5
B. 15,10,9,8,8
C. 9:54. Wanted sub-10 and I just got 'er. Only missed on the last round of 5. So close...

Wish I had a cable rope, they rock.

Garage, don't get shot. Or bitten.

joey warren said...

Lisa, keep up the hard work yourself, nice PR today!

Early Mayer: I feel good after rest days!

A. 205, 215, 225x2, 235x1, 240x1
A2. 28 (PR), 19, 15, 16, 14
B1. 245, 255, 255, 265, 275
B2. 75, 80, 90, 100, 115x2
C. 70, 88, 88

DeeJay said...
This comment has been removed by the author.
Mike Molloy said...

28 5'10'' 171

A: 85-95-105-115-125
B: 15-11-11-10-10
C: 9:45.


B: The only way I could set the rings up was with my feet on the 4th step of a staircase. Put my feet about 6 inches above the rings. Not ideal, but effective.

C: Unbroken, but I got the same pounding headache as DeeJay at the 2nd set of 45. I was on pace for about 8 minutes until then, but this really F-ed me up.

DeeJay said...

A. 132-142-144.5-147-149.5(6)
B 12-8-6-6-5
C. 12:54, I was done round of 50 with no trip ups in just under 5 mins, then I got a really bad pounding headache, walked around for about a min and a half to see if it would go away, it did untill I started skipping again. Paced around some more after 45 then worked my way back down the ladder in pain with a few trip ups. Wanted sub 10...

Lauren said...

A. 85, 90, 95, 100, 100
B. 10, 8, 8, 6, 6

C. 9:50

Michelle said...

A. 70/80/85/92.5/97.5
B. 13/9/5 (too busy thinking about outcomes...that'll teach me!!!)/7/7
Hopefully will have time to do doubles later...

exp. said...
This comment has been removed by the author.
Michael McCabe said...

a. 115, 125, 130, fail135 (5+3+1+1), fail135 (6+2+2)
b. subbed 40# db shoulder press @31X1 for 3 rounds due to injury - 9, 7, 7
c. 9:15 - HUGE PR - (no cable rope for those who care) - missed just once on 2nd round of 20)

exp. said...

A.115/135/140/145 (7+3)/145(7+2+1)...got way too ambitious with these...115# was good starting weight, jumping to 135# right away was a bad move...should have gone up 5# per set from 115#...would have been just about right...

B. 20/13/12/11/11

C. 8:14...one break in bottom 30

jhk said...

A. 95,115,125,135,125
B. 24,14,13,12,12
C. 7:21 all sets unbroken

Paul Klein said...

Late May

A. 115 / 125 / 130 / 135 / 140(lost touch and go at rep 7)

B. 20 / 13 / 10 / 10 / 9

C. Flight Simulator: 14:22 as rxd with my trusty ol' Buddy Lee rope.

unit said...

A1- 225/235/240/250/260(f)
A2- 16/11/10/11/10
B1- 260x3 all sets
B2- 90 x3, 115 x2 for 4 sets
C- 80 /80 /80

Nathan... thanks 4 clarifying the lb/kg issue... I know u usually post in kg and nearly past out at the thought of that much weight... then I saw Joey's 28 hspus and I think I did in fact lose consciousness 4 a bit...


Chad Hall said...

Late May

A: 95, 115, 135, 140, 145(7/3)
B: 12, 9, 9, 8, 7
C: 10:24

A: ample rest time, but just ran out of strength, hip drive was suffering a little.

B: Happy with these.

C: had to repeat 40 and 30 on the way down. I should have gone out faster but wasn't sure what I would feel like. 9 minutes next time. Used a cable rope.

I'm still really sore from the 1ks on the weekend and my left foot is tender to walk on. After warming up I was ok but sore again now.

Adam Rogers said...

Early May

A1 - 165x2,185x2,195x2,205,210(PR by 10 lbs)
A2 - 14,11,8,9,8

B1 - 210, 225x3x4
B2 - +20lb vest x3x5

C - Did not attempt

Kendra said...

Late May
I created a profile today, figured I should commit! :)
Anyways, still sick but wod'd anyways!

A. 75 UB, 80 UB, 85 UB, 85 UB, 90 UB (but messy)
B. did them on my knees cause I knew toes would only be 2-3 each time...12, 11, 11, 11, 9
C. WOW So my past PR on UB doubles was 38 so I was planning to do all UB other than 40, 45, 50, 45, 40...but I did:
5, 10, 15 (1 F), 20, 25, 30 (1 F), 35, 40 PR(1 F), broken 50, broken 45, broken 40, 35 (1 F), 30, 25 (1 F), 20, 15, 10, 5
Time: 26:44...wish it was better but I just started getting decent at these!

Brian Maier said...

Joey.....28 HSPU's is freakin impressive.

By thy way, your 1st 800m run time yesterday was equally as impressive.

Erik Luber said...

Late may

A. 35 kg, 37, 40, 40(8+2), 40(7+3)
B. 12, 10, 9, 9, 8
C. 10:32 (Hit rope once on last rep of last set!!)

First training goal of three accomplished for 2010: Finish the flight simulator. Super stoked on this. Last time I only managed to get up to 40 and down, which took me 28 min...so huge improvement. Hitting the rope for the first time on the last rep of the last set just made me laugh.

Lisa M said...

Welcome Kendra you will not regret committing to this programming it is the best there is.

It is always good to have more women posting and joining the big dawgs.

Where are you from?

DAVE X said...

I second that Lisa, welcome Kendra. The more women the better. This place was starting to become a real sausage fest.

Kendra said...

Oh thanks Lisa...and Dave! I have been posting for a little while but figured making a profile would make me more committed haha. I am from Kitchener/Waterloo area of Ontario..I've been main site woding for about a year and a half...but I want to start competing (next year) and figured this would be a great place to start!

Nathan H. said...


Lol, oh but how nice would a 107kilo weighted ring dip be!

Yes, Joey's 28 HSPUs made me feel a bit dizzy too.

I find it interesting that most of the BDs today have fairly close HPC numbers.

Tlaw said...

Light Intensity
A. 95,105,115,125, worked on speed and form
B. Sets of 10, just holding tempo keeping neutral spine
C. Adjusted to 30- about 3mins, no breaks until 5 on way down

Evan Z said...

A. 90, 100, 115, 120, 130
B. 10,11,10,8,10
C. 9:33 broke and had to restart 50 and the second 25.

Emilie P-B said...

Late May:

A. 60-70-70-70(9)-70

B. 8-5-4-4-4

C. 20:06
5- UB - 0:04
10- UB - 0:15
15- UB - 0:36
20- UB - 1:06
25- UB - 2:02
30- UB - 2:47
35- UB - 3:52
40- UB - 5:05
45- (15)/UB - 7:08
50- UB - 9:02
45- UB - 10:56
40- UB - 12:15
35- (34)/(9)/UB - 15:20
30- (11)/(24)/UB - 17:48
25- UB - 18:30
20- UB - 19:14
15- UB - 19:38
10- UB - 19:58
5- UB - 20:06

Katrina Burton said...

A.) 75, 80, 85, 90, 95
B.) 15, 18, 13, 15, 13
C.) 7:01

First time doing the flight simulator... Crazy hard after those amrap ring pushups, my shoulders were killing me before I even started! No breaks, stopped after each required number and went right away for the next set up until 35 and then took a couple more seconds to shake out my shoulders.

Nice snatch PR today Lisa and good job to all who stuck with the double unders... they can be pretty frustrating some days.

DAVE X said...

We hope you get home soon Dennis. Try not to fill up on bangers and mash or whatever the hell they eat over there.

DAVE X said...

Crossfit Eyjafjallajokull is a mouth full but I'm snatching up the domain name before someone else trys to capitalize on the volcano.

Brent Maier said...

38/6'2"/200 - Early May - Back Hurt

A1 HPC: 90, 95, 100, 105, 110kg (242#)
A2 HSPU: 16, 12, 10, 7, 7
B1 CPulls: 90, 100, 110, 120, 135kg (297#)
B2 Dips: 70x5, 80x3, 90x2, 90x2, 90#x2
C KBS: 90, 90, 90# - All 20's

Frustrating night... 3 minute rests went out the window from B on.

Thad said...

A. 95,105,115, 8,2/125, 5,2,1,1,1/125
B. 21,12,10,9,10
C. 10:28

B. Tempo a little fast on first ring push ups but perfect for the rest

C. Tripped up on 45=34/UB, 45=41/UB, 30=8/UB, otherwise a big improvement over last time

Heavy Evy said...

A. 115,125,135,140,145(9/1)
B. 16,11,9,9,9
2min rest
C. 16:30rx'd

I now hate the # 45, up and down triped up in the 40's multiple times! Fun wod though! Would love to know how many reps I actually did....yeesh!

Michael FitzGerald said...

Late May
A - 111/116/121/126/131(last few reps were a tad short).
B - 16/12/7/7/7
C - 8:02 - 5 trips

david83 said...

135 145 155 time three sets
failed on the 8th rep. Was informed that my height might not been high enough.
20 20 20 14 16

12:24 fAiled three times did not help the cause

Michelle said...

C) 12:56
The last thing I felt like doing at 9pm was the 'flight simulator', but glad I did...such a good exercise in focus. Doing this several hours after doing 'A' and 'B' doesn't compare to doing all 3 together, but pleased with how this compares to last time...(27:?? last time). Breaks in 10,45,& 50.

Jason Buzzard said...

A: 95,105,110x3
B: 20,14,12,12,10
C: 5:23

Stopped increasing the weight on the SDHP when they stopped being tough and go. Ring push ups got hard quick. Was really happy with the flight simulator. Last time I attempted it was prior to starting big dawg training and I stopped at 12 minutes and didnt even complete half. This time, a lot of rest between sets. Tripped 3 times on the last 10 trying to finish quickly.

Aaron said...

Late May-
no sdhp
B. 20,11,10,10,6
C. 8:48

No access to weights today. I did this one on the beach. Push-ups were done on a suspension trainer. Jump rope was a cheap speed rope, surprised at the time. Had to redo the second set of 45.

Jenny said...

late may day behind

A. 10 x 85, 95, 105, 105, 110*
*only 7 touch-and-go at 110
B. 15, 12, 11, 10, 11
C. still no jumping, subbed aerodyne intervals (5 sec forward, 10 sec backwards, and so on)

Jason Buzzard said...

Ok, so my flight simulator was wrong. It was odd to me that my time was so fast compared to everyone else. I thought it was increments of 10's and not 5's. Maybe I will go back and redo it today.

Mack Lar said...

Late May
A. 135/140/145/150/155-f9/10
B. 23/14/13/11/12
C. 8:14 No trips. 1st time completed straight through w no trips. 7 minute PR. Done w a Buddy Lee

TMar said...

late may 29 yom 186lbs

A 95/105/115/125/135 last one was a bit iffy

B. 20/15/8/7/7
C. 14:17 with 88 extra reps over 5 misses

Chris Dunkin said...

A1. 225,235,240,250f,250
A2. 11,10,9,8,7
B1. 305,315,325,335,340
B2. 70,99x2,99,104,109x2
C. 85,90,95

ext rot: 33x8, 35x6, 35x5
powell raise: 15x12, 20x10, 20x10

Becky said...

early may:
85, 105, 110, 115, 115
asst. 20,15,15,10,10
155, 175 for the rest
15#, 15#, 15#, 20#, 20#
1.5 pd, 2pd, 2pd

Chris Dunkin said...

Did trap raise, not powell raise