Tues, June 1st, 2010

The way I see it, there are two kinds of dreams.
One is a dream that’s always going to be just that…a dream.
Then there’s a dream that’s more than a dream; it’s like…a map.

Games Prep 2010

6 sets:
30 sec AMRAP Clean and Jerk - 135#/95#
30 sec AMRAP Box Jumps - 24"
30 sec AMRAP KBS - 2pd/1.5pd
30 sec AMRAP Double Unders
30 sec AMRAP Burpees
rest 10 min - active rest

Phase 1 - 2011 prep
A1. Bench Press @ 5010; 8,6,4; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 4-5 x 3; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 3
C1. Depth Push Ups @ 22X1; amrap (-3) x 3; rest 60 sec
C2. Powell Raises @ 4010; 12,10,8/arm; rest 60 sec

post reps and loads to comments
double tomorrow for 2010 prep


Eric Montgomery said...
This comment has been removed by the author.
Eric Montgomery said...

Powell raises are at the 0:25 mark of this video, in case anyone's wondering.

PTS said...

Back at it.

2011 prep
A1. 165,185,210
A2. 25lbs, 35, 45

B. completed. slight kip though.

C1. 12,11,11.
C2. 10lbs, 15, 15

Awesome job to all those that competed last weekend. Big Dawgs were doing Big things.

chris martin said...

I can`t access the youtube or any videos from work. Can someone desrcibe what a powell raise is?

Paul Smith said...


I want to give credit where credit is due. Although I have not been posting, I have been following your blog since the TN/Al Sectional. I went into the Southeast Regional feeling confident and well prepared to give full effort and not leave anything behind. I finished 15th overall and I feel that I would not have done near as well if not for you programming. Thanks for all you due.

Steve, Rory, Scott, Paul
It was nice meeting and competing with you this weekend. I will start posting from now on. Well, after a brief recovery anyway.

Andrew Swartz said...

I love that 2011 Games prep starts today!

Alex Duncan said...

Back home now after competing at the Canadian Regionals.

It was an amazing and humbling experience to compete at the national level with such incredible athletes. Meeting James was an honor. I can't thank him enough for providing this free, world-class programming, which I know maximized my preparations and potential for this competition. It was also great to meet some of the other Big Dawgs and other Canadian Crossfitters from across the country.

I'll be taking at least one week off before jumping back on the 2011 Games Prep workouts. I can't wait. I'll be using this time to recover physically and mentally and also to watch the OPT nutrition 101/201/301 DVDs!

Andy said...

Games Comp WOD: (Team CFP)

CJ's: 9-4-5-5-4-4 (1st round was with front squats) 135#
BJ's: 15-20-19-19-20-17
KB: 11-12-11-11-11-12 (all at 2 pood)
DU: 30-35-27-24-23-27
Burpee: 14-13-11-11-10-12

Felt like I was hit with a ton of bricks after the KBS on each set. Arms were toast for DU's.

jay rhodes said...

Hey James, I've got a question for you.

First off, I'm going to start following the blog! So you'll have another big dawg.
I've got another comp coming up June 26th. The Ontario Challenge at Element CrossFit.
So, my question is, should I continue with the 2010 prep? or start hitting 2011 prep?

Great meeting you this weekend!

Melisa C said...

A1. 95(8), 105(6), 115(4)*
A2. All at bodyweight x 4*
*killer tempo
B. Modified MU from knees, purple band for ring dips
C1. On parallettes - 10, 10, 10
C2. 10(12), 12(8), 15(6)

I must have weak rhomboids as I find those VERY challenging.

Rob Sifton said...

hey Jay,

Great to meet you and see that you are going to post here. I am looking forward to seeing the progress that you make.


As fro the rest of the competitors, what an amazing weekend. I am humbled to be part of such a tight community. The energy and passion was awesome. Being able to judge some of the most dedicated and fit as shit athletes around was amazing. I am stoked for the games in Cali.

Congrats to all. And great meeting lots of the pack. Lulu, judging you was awesome on the DU Burpee WOD.

OPT said...

jay, take till this weekend off, keep your activity up in terms of mobility work and leisure stuff, then from Sat onwards up to 26th, follow the 2010 games prep as it will still be specific training for the season...and should help keep the speed up for you for the 26th...be sure to measure how you're doing and adjust the volume accordingly

Lisa M said...

Is it sick that i want to do this WOD today??? But i won't. I am now about to blab on for a while so skip on if you so desire...

I wanted to thank everyone who gave me so much support this past weekend so many to name but as always Michelle you are one of the most special human beings I have ever had the pleasure to have met, Rob C i am sure you don't know how much you helped me suck it up this weekend, the "French connection" it was just amazing having you all in my home such great people and so very inspiring, Ken if you are reading this you just know...and all of the rest of you Big Dawgs I heard every one of your cheers!!

It was another life changing event and really showed me where my weaknesses are and what i have to work on for next year. There were many ups and downs for me, many proud moments (my wall ball/pull up WOD and DU/Burpee workouts) and some VERY disappointing moments; letting a judges decision on the snatch complex severely affect my mental state throughout the rest of the weekend and especially on that last wod where i didn't leave everything out there - definitely leaves me with regrets about the weekend. It is in those moments that i forget how far I have come and how much i have truly accomplished in one year. It is now time for reflection and decisions about where to go from here... as much as i thought this might be it for me I know in my heart i have more in me and i will be back - stronger than ever - so look out all you young chicks I am coming for you - hee hee.

Thank you James as always for being the incredible human being you are, for always inspiring excellence and expecting nothing less from your athletes. I hope we made you proud this weekend.

Eric S said...

2011 Prep
A1. 135, 155, 165
A2. 45# x3
B. No rings so sub'd pull ups and dips
C1. 8, 8, 9
C2. 12, 12, 16

Erik Luber said...

Big Dawgs Roster updated with all the final scores:


Congrats to everyone that competed this weekend. Inspiring stuff. Also I want to give a shout out to Lisa M...I think we started BD training around the same time, but the amount of progress you have made since then is absolutely incredible.

I am stoked to start this next phase of training! Thanks for breaking it down into 2 separate cycles coach.

Poly said...

Been lurking in the shadows for a couple of months now, bumping between this site and a few others. Day 1 of training for next year seemed an ideal time to jump back in, even though I struggle with pain and lack of focus on this workout. Let's see what we can do in a year. Can't wait.

A1. 185, 205, 225
A2. Body weight. Very strict x5
B. Shoulder hurt like hell after first one, lacked the confidence to finish the other 2.
C1. Lost count, too focused on rep tempo
C2. 20, 22.5, 25

Feeling very unsatisfied.

Jason Noel said...

I just wanted to say THANK YOU to James and all of the atheltes at the Canada Regional! Easily one of the best athletic / life experiences I have ever had. I will grow from it and look to be better in the years to come.

Mike Fitz, DJ and Steve Howell it was awesome just watching you guys do battle all weekend.

I definitely got what I needed to get out of the experience. I'm gonna take a much needed week off and then get right back at it. Can't wait till next year!

Jason Noel
Crossfit Optimum Performance

unit said...

congrats 2 all those this season and beat of luck 2 all those going 2 Cali!... there was some amazing intensity and tenacity this past wknd and throughout the season; as it was a pleasure 2 witness...

Paul, Steve, Scott... it was a pleasure 2 finally meet all y'all and watch y'all get after it...

warm up... did 3 rounds of 2010 game prep with 210sec bw rounds

1] 9/ 22/ 11/ 32/ 11
2] 9/ 20/ 11/ 32/ 10
3] 9/ 21/ 11/ 30/ 8

A1- 185/ 215/ 235
A2- 20/ 35/ 55
B- all unbroken... felt quick
C1- 12/ 12/ 12 (elevated on rings with feet up)
C2- 15/ 20/ 25


Coach Cummings said...

I have been following the workouts off and on for about a year and have only posted a couple of times. The last couple of months, I have been 100% following these workouts and have been setting new PR's on many lifts. I am going to start following and posting 100% from here to try and match the success I see from all of you, it is truly impressive. Thanks coach for the great program.


MikeE said...

One of the best parts about the weekend was meeting new and like-minded athletes. I truly believe that everyone there were some of the most gifted athletes in Canada and the fittest of the fit. Was a great representation of Crossfit and it's unmatched athletic community.

Although I was a little taken how my body responded this weekend, I now know what to do to prepare more effectively and maintain my work capacity. You will likely see me competing again. Don't know if I will start a 2011 prep just yet though, hehe.

All in all, it was amazing to meet and hang with you all and hope to cross paths again in the future with each and every one of you.

Huge props out to DJ and especially Mike Fitzy for pulling it all together on the final day and qualifying... A prime example and display of true champions!

Mike Eberts

Fieldwalker said...

Can't help but wonder what everyone on this blog thinks about DU's...

Check out the latest from CF Van comments section for a little debate on the matter

FYI: Wilabeest/Pink Pig is the owner of CF Van!

marcus filly said...

C&J - 7, 7, 6, 6, 6
Box Jumps - 24, 23, 18, 20, 21
KBS - 13, 12, 15, 14, 13
DU - 40, 42, 34, 35, 31
Burpees - 12, 9, 8, 8, 10

I was only able to perfom 5 rounds of this workout and I shortened the rest period to 5 minutes between rounds. Just a crazy busy day and I only had this much time to squeeze stuff in before teaching classes and working with clients. As it was I finished this workout with 10 minutes to get myself prepared to teach a class. This crushed me and I got faint about 15 minutes in to teaching my class the snatch. I was sitting at the bottom of an OHS doing a demo and almost passed out. I held it together though.

Chris Fodera said...


2011 Prep
A1. 155, 165, 185
A2. 35#x5, 45#x5, 50#x4
B. Had to kip the MuscleUp. All unbroken dips. Kipped last 4 dips of 3rd set.
C1. 10, 10, 10
C2. 12#, 12#, 15#

derb said...


A1: 160x7/165x5/160(controlled the wieght on the way done on the last rep of my first two sets but couldn't get the bar off my chest)
A2: 35/35/35x4
B: ub/ub/9 (ring dips strict)
C1: 13/11/11
C2: 10/15/15

joey warren said...

Hey Coach Cummings!

Congrats to all those who competed this weekend, I look forward to meeting all of those going to Carson this Summer!

Games Prep 2010:
Tough workout, took me about an hour to recover, but overall felt good to push myself!

Rd1- 10/17/13/35/13 = 88
Rd2- 9/15/13/39/12 = 88
Rd3- 8/16/13/40/12 = 89
Rd4- 8/15/13/40/12 = 88
Rd5- 8/15/13/38/11 = 85
Rd6- 9/16/13/31/11 = 80

Steve Howell said...

Great weekend meeting and competing with all the dawgs.

*Congrats to mike fitz and dj.
*making it to the final heat with brett mike and dj was one of the best things that's happen to me in a long time.
* going to enjoy some rest and get back into it for 2011

Lisa M said...

Eric Luber

Thank you I appreciate that. I sometimes lose sight of how far I have come in such a short period as my competitive nature takes over and makes me think I am 20 years old - ha ha

Brent Maier said...


A1: 185#/185#/185#
A2: 20#/20#/20#
B: UB/UB/UB - Static dips first round, kipped dips last 2.
C1: 8/8/8
C2: 20#/20#/20#

First day back since regionals, thanks james. Played it smart today as I don't want to cripple myself. I'll ease back into it over the 7-10 days.

I've been spending a lot of quality family time with the family this last month of rejuvenation and taking yoga. Never done yoga before but it has improved my flexibility a considerable bit. Today, I saw a 4-5" increase in hamstring flexibility in my warmup from a month ago. It has helped increase my range of motion in the close grip overhead position. I also noticed that when holding a simple pose, I found myself breathing very shallow or holding my breath AND tensing muscles that had nothing to do with holding the pose itself. This awareness will help me grow.

Goals for the 2011 cycle:
- Off days and evenings, I will continue to do Yoga when applicable.
- All year I will be incorporating swimming intervals with varying breathing patterns to increase efficiency and shoulder flexibility.
- My strength is there, I need to shift a bit of my focus back to technique and breathing. Strength and better numbers will follow.
- I'd like to continue to see hill sprint intervals. I believe that had a major impact on my time in that 1400m run at regionals.

triordi said...

Just started following site post regionals this weekend. Really like the roadmap comment, heading to games in Jul as team and really dig the idea of getting back to it after Monday off. Having said all that after the wod today felt like I was run over by a bus. Lost rep count after 2nd round because had to shorten rest because of time crunch. Keep the pain coming 6 weeks to Championships!!!

BK said...

Games Prep 2010:
Cleaned for the first time in almost 3 months @ a paltry 95 pounds but it felt amazing.
Clean- 11,12,11,10,10,10
BJ- 15,12,12,13,,15,15
KB- 12,11,11,12,12,12
BU- 10,10,9,10,9,9
Rested 7.5 min's in between rounds...smoked!

über Bania said...

A1. 135, 165, 185
A2. 5, 5, 5, unweighted

B. slight kip all 3 MU's

C1. 10, 10, 10
C2. 15# all rounds

C2: found it very difficult to do this with my left arm. Shoulder was screaming and I was dropping after 2 seconds of eccentric movement. Something's not right (was dislocated YEARS ago, but never had issues besides it popping and skipping doing zero-weight rotations with it). Concerned this might be an undiagnosed issue for all this time, or maybe just development issues. Right side was no problem at all, but didn't want to bias training one side vs the other so I stuck at 15#

Sarano said...

Had an awesome time watching the amazing athletes at Canadian regionals on the weekend.

B: slight kip for MU, strict dips
C2:used freemotion 3/4/5

Gillian Mounsey said...

2011 prep
A1. 125(8), 135(6), 150(4)
A2.26lbs x5, 31lbsx5, 35lbsx5
C1. 13,15,15

Brandon said...

2011 Prep
A1. 245/245/245
A2. BW(5)/15(5)/30(4)
B. Don't have a strict MU...kipped then ring dips
C1. 14/13/11
C2. 15/20/25

Pete K said...

Hey Guys... I just wanted to stop by and congratulate Mike, DJ, Bret, Steve H, Geoff, Lauren, and all the other Big Dawgs I had the pleasure of competing along side this past weekend. It was truly an amazing weekend. I feel honored to have finished 8th among such a strong field. I would have loved to qualify for California, obviously that was my goal coming into the event. That said, you guys all earned your spots with integrity and hard work an I know Canada will be represented by our best athletes come July. I will be there cheering you all on.

My weaknesses were exposed and it left me with lots to work on for next year. This is the only competitive sport I've ever played where I truly cheer my closest competitors on and want them to do their best. I guess that's what I love about this sport & community. I'll never forget James and Rob C. both screaming at me during that final event. Thanks for all the support guys.

James, thank you and your whole crew at CF Natural High. You guys put on a great event. All the volunteers and judges did and amazing job.

Big Dawgs... If you find yourself if Vancouver and you're itching for a WOD, hit us up at CrossFit Optimum Performance.

Pete Kendrick

Brian Maier said...

Congrats to all the BD's that competed this weekend. Tremendous performances!

Went to Dr. last week to get his opinion on my ventral(epigastric) hernia. He said it's not bad YET but I will need surgery sooner than later as it will not repair itself. Surprisingly, he said I could continue working out but needless to say, I won't be trying to PR a deadlift for awhile. I will be scheduling surgery in a couple weeks so looks like I'll be out for about a month after that. In the meantime:

Phase 1 - 2011 Prep

A1: 185,195,205
A2: 25,35,45(4)
B. strict m/u and strict ring dips
C1: 12,12,12 (on 45lb bumper plates)
C2: 20,15,15

5 sec eccentric was brual for A1/A2

Paul Klein said...

Back from Southeast Regionals.

First I have to say how great it was to meet everyone.

Rory is as big in person as you would imagine. I got the chills when the crowd went wild after he jerked 335lbs. It was great to witness.

I finally got to me the famous Unit, ROBO and Steve Smith.

Mack Lar, it was great to see you again. Watching you lay it on the line in final wod was inspiring. I don't think you missed a single rep!

Scott(Mack), Rory, Steve, Gary and Rob; thank you for all that you have done and continue to do for our country. I don't think I have ever met finer Americans. I am proud to know you guys.

James, thank you again for the stellar programming. I wish I could have had a better showing for you. I am going to take a little vacation this week and next, but I will be back to try again for next year.

Anonymous said...

An open letter,
Re: Lisa M,

You inspire many.

Many of you of don't know the Lisa that first presented herself to CrossFit, I do!
The Lisa I met then was more than 40lbs heavier than the Lisa of today
She did her pull ups on the strongest band we had.
Lisa struggled with almost every aspect of her fitness.
She couldn't manage many push ups even from her knees.
Lisa M was just your average Canadian Female.
However, what was noted at the time is that no matter what she had to do she was always determined to finish what she started no matter how long or how much scaling it took.
She got better almost every WOD, she began to understand the meaning of more work in less time and how it correlated to her fitness and ultimately her quality of life.
Today Lisa M is a fierce competitor that exemplifies true sportsmanship.
This community of like minded athletes is lucky to have such a shining example to look to for inspiration.

Well done Lisa M you rocked the Canadian CrossFit Games, always remember the journey!


Joel B. said...

A1: 105X8; 125X6; 145X4
this was a little light, and limited by the shoulder. It hurt more in the early set than later. It is improving overall though.

A2: 15X5; 26X5; 31X5

B: as close to strict as I could manage. Last set of ring dips was broken

C1: 9, 11, 10
first set tired from rd still I think
C2: 10#'s, 10#'s; 12.5#'s

LuLu said...

Hey Big Dawgs,
Just wanted to say thank you for everyone for being so inspiring all weekend and for screaming in mhy face. It was so great to meet all of you and give you some cuddles :) hee hee, I warned most of you before I came, that I would bring the hugs.
THANK YOU JAMES!!! I can't believe how far I have come in 5 months, your training is amazing and brought me to another level in crossfit.
Good luck to all the Dawgs that made it to the Games. We will be so well represented.
Oh fieldwalker, if you want to know my opinon on the DU controversy go to the blog and look up my post.
Cheers to you all, see you next year. TRAIN HARD AND SMILE :)

unit said...

I'd fix that umbilical (I thought it was umbilical anyway) as soon as possible based on how much it was bothering u... it won't get better and prob will get worse (but who knows)... anywho, post op restrictions are typically no lifting more than 10lbs, no stressing or straining 4 at least 6wks (this is how long it takes tissue 2 get 2 80% of preop strength and incorporate the mesh... which is the max strength (roughly) it will achieve... but at least it'll b closed)...
if u have any further questions... shoot me a line...

Brent... strong work on the yoga brother!...


ROBO said...

Paul... The pleasure was all mine. I didnt get to compete this year BC of training, but watching you and MACK as well as Rory and Steve was bad ass. Now that I have a whole year of stability i will be joining you guys next year. Great weekend and Good Luck to all the big dawgs heading to Cali. next monday ill be back on OPT.

Jenny said...

95# clean and jerk: 11-10-10-10-10-10
24" box jump: 14-15-14-12-11-10
53# kb swing: 15-15-14-16-15-15
double-unders: 23-28-28-25-28-30
burpees: 12-11-11-10-11-10

Jenny said...

note: rest 7:30, not 10

Erik Luber said...

A1. 60 kg, 62, 64 (keeping tempo was rough!)
A2. 10kg, 10, 10(4)
B. Yup (strict RD rounds 1-2 and kipping on 3)
C1. 8, 6, 6 (done on 2 plates)
C2. 7.5 lbs, 10(5)..oops, 8

Eric Montgomery said...

A1. 205x8, 225x6, 235x3 (F4--underestimated the effects of all that time under load)
A2. 53x5, 58x4, 58x4.
B. 10, 9, and 3 dips. Got tired in a hurry
C1. 8, 8, 9. Feet on stack of plates at same height as parallettes.
C2. 12lbs x12, x10, x8. First time doing these so kept it light.

Carrie McG said...

just returned from watching all you big dawgs this weekend in Okotoks and I just want to tell you that you all are so inspiring. thank you for putting it all out there.. i really enjoyed watching and I was rooting for all of you! I hope to be there with you all next year. :-)

A1. 65, 75, 80 (really focused on tempo.. tough)
A2. 2 deadhang/2 negs, 2DH/2neg, 1DH/3neg
B. MU Row + 10 dips red band x3
C1. on 45# plates: 4, 4, 4
C2. 10# for all

Mike McNaughton said...

A1. 135/155/185
A2. 20/20/20
B. Unbroken dips but had to kip up.
C1. 8/10/9
C2. 15/20/25 (bit heavy; will stay lighter next time)

dmarsh said...

A1. DB, Fat Grips, Neutral Grip: 70x8,85x6,100x4
A2. BWx5(CTB), 10#x5(CTB), 22#x5 (1-3 CTB)
B. Unbroken
C1. 10,10,9
C2. 12.5x12,10,8 (4020 tempo)

Feels great to be back.

Melissa said...

Congrats to all Big Dawgs who competed in Regionals! I loved seeing your names in the live feed over the last few weekends.

2010 Games Prep (Team CFP)
RXd weights and rest

C&J: 8 - 6 - 6 - 6 - 6 - 5
Box: 14 - 12 - 13 - 15 - 14 - 14
KB: 11 - 8 - 8 - 9 - 11 - 10
DU: 39 - 47 - 36 - 37 - 30 - 30
Burpee: 12 - 11 - 11 - 12 - 11 - 13

Julian said...

B. Unbroken

Should have started with heavier weight in A2. Had to do a slight kip in B and dips were fine.

Pfeifalife said...

Quick question(s) to Coach...

I leave for basic on July 21 on an 18X contract. My level of conditioning is fairly high. I had to quit your blog before as my lifestyle wasn't very forgiving to your training. Was tanking every week and having big issues with recovering. I have that under control and

On to the question. What would you recommend doing? Should I start your 2011 prep? Should I go back x number of months of 2010 to the beginning of a particular phase and go from there? Or, would you recommend doing something different altogether? Also what is recommendation of implementing CFEndurance with your programming?

Sorry if this has been ask and or addressed here before.

Colin said...

I was waiting for this 2011 prep. I have been following crossfit pori, while waiting for the OPT games prep. I thought I would be waiting until after the games but here we go!!!

I am learning the new way that OPT does things so I didn't add weight to the pullups (didn't know I was supposed to) and forgot the pacing for the powell press(but I think I did it any way).

A1 190(8,6,4)
A2 5 reps per round

B kipping muscle up plus 10 ring dips. Didn't do the third round cause I couldn't get the muscle up.

C1 6,6,6
C2 15, 20, 20 did the pacing on the final round.

After doing crossfit mainsite and pori for a while this was quite a bit different but Fun. It feels weird to get into a periodized cycle.

OPT said...

pfeifalife, start 2011
CFE can be mixed with this, just not right now, maybe in Sept onwards once you have adjusted the volume to your lifestyle
the 2011 version will be planned based on how everyone did over the past few years...

Chad Walding said...

"Phase 1 - 2011 prep"
I freaking love this shit!

A1. 135/155/175
A2. 8kgx3 with 5 reps each
B. UB x 3
C1. 5/6/7
C2. 12#x10/10, 8#10/10, 10#x8/8

Notes: Went too light on bench. Powell Raises felt good. Reminds me of baseball training.

Dustin said...

A1. 8 -205,6-225,4-245
A2. 5-50lbs, 5-60lbs, 5-60lbs
B. 3 sets unbrokenb
C1. 17, 15, 15
C2. 15lbs for all sets

Hey everyone - this is my first post on the OPT site. I have been following the OPT programming for about 3 months now, but I started on Day 1 back in November because I wanted to get the full experience of how the programming was going to go, so I have been behind. Now that the new cycle has started for 2011, I wanted to start being apart of the community. This programming is incredible - I look forward to working with all of you.

ROBO said...

pfeifalife, hey bro email me when you get a chance some of the guys posting on this site are in that line of work inside the army. get with me and ill give you a shit ton of advice and info on what to expect when you get to Fort Bragg. Bigrob0077@gmail.com. ill be aroud till about september next year.

Hari said...
This comment has been removed by the author.
Old Dawg said...

A1: 155(7), 155(5), 155(4)
A2: 25 lbs (6), 25 lbs (6), 25 lbs (6)
B: 10, 10, 6+4 (Kipped all MU's)
C1: 20, 15, 12 (using 25 lb plates)
C2: N/A

Sean Cummings said...

2011 prep-

Very excited to post for the first time!

A1: 185, 205, 225
A2: 5,4,4 all with 1 pood kb
B: had to use kip
C1: 16, 12, 12 used 45lb bumpers
C2: 25lb db

Joey- your success is very inspiring good luck in the games!

Yelvi said...

A1. 185/195/205
A2. 25
B. Slight Kip on Muscle ups.
C1. 10x3
C2. 15

Heavy Evy said...

This blog is definately my "map".

Started BigDawgs/Crossfit 5 months ago, can't wait to see what a full year of this training will do to me!

A1. 153#,177,197(spot on rep 4)
A2. BW,15#,20#
B. Was only able to get above the rings on the 2nd set with a kip. Did all the ring dips, did a few strict MU's in warm up, just couldn't get up after the A1, A2.
C1. 25, 25, 21 on round 80#DB f-d up and didn;t do with tempo.
C2. 10#,15,15

Robert said...

A1. 135,135,135 Felt like 315lbs, muscle failure came too quick for such a light weight
A2. BW,BW,BW I could keep the tempo with BW only
B. Ring pull up (no MU,shoulder still rehabbing) + scaled ring dips
C1. 4,3,3 haven't done push ups for awhile due to shoulder
C2. 10lbs felt good, similar to rehab movements

Started last week. Working with a 6month old shoulder injury and the rehab is going well. I've been deconditioned for the last 4 months so starting off slow.

brian cilento said...

took some time off from big dawgs, but excited to start the 2011 phase...
a1. 185/8, 205/6, 215/4
a2. body weight
b. @RX
c1. stacked 2 25lb plates 17,14,13
c2. 15lbs,15lbs,15lbs,

Prof. Steven M. Platek said...

OPT, HI. I've been lingering in the background here for a bit. I run a small non-profit CF affiliate in Gwinnett County, Georgia (USA): CrossFit Gwinnett. I thought what better time than now to start incorporating some of your programming with my athletes. MY athletes are all college students (I run my affiliate at the college gym while I am building the garage). We are a small group of about 10-15(max) each WOD with levels of ability ranging from elite to beginner's beginner! We're also very time-limited b/c the students and I have to get to class sometimes. At any rate, I really love the programming as well as all the information that you post. Thanks.

We have a challenge competition that we've entered for fun in 2.5 weeks (none of us have ever done a CF competition before, should be interesting) so I followed this season's programming, but had to modify, because of time.

We did 5 rounds with 5 minutes rest. It was a gasser!

Anyhow, just wanted to introduce myself - and say thanks!


Marshall said...

A1. 205,215,220
A2. Used pnuematic resistance machine for Sup Chins. Set to 35,40 and 45 for sets of 5 each time.
B. All MU good with first two sets of dips UB and 2nd set 8-2.
C2. 10 lbs for each set.

Lucas Hare said...

A1 135, 185, 205-that was a good weight with that tempo
A2 Unbroken
B Unbroken-Wrists are sore from poor form on cleans.
C1 16, 14, 12. Used paralletes with my feet on a swiss ball and tried to go as deep as possible
C2 10, 15, 15

First workout since regionals, it was a very motivating experience to get my butt handed to me in a public forum.

Anonymous said...

A1: 170, 180, 190
A2: Body weight on all 3 sets (did not know we could have added weight)
B: Completed
C1: 8, 7, 9 Feet elevated and done on rings.
C2: Done with 15lbs all three sets.

Tempo stuff is really tough, but I like it.

Ben Priestley said...

2011 programming, done 6/2/10

A1. 135#/ 145/ 150
A2. 10#/ 15#/ 17.5#(4)
B. Kip-10 dips/ Kip-6/ Kip-4
C1. 9/8/8 Hands and feet elevated 3 inches on plates.
C2. 5#/9#/15#(bad form, was too heavy)

Craig said...

A2. 30/35/40(4)
B.ubkn/kip dips/kip dips 8+2
C1. 8/7/7

Chris Dunkin said...

A1: 185, 225, 255
A2: 36lb, 46lb, 56lbx4
B. 1 and 2 strict, 3 small kip
C1. rings 3in off ground: 15, 12, 12
C2. 20lb, 25lb, 30lb

Jonathan3sinclair said...


A1. 8@95, 6@115, 4@135
A2. 5 x 3
B. 1MU (from knees)+ 10 dips x 3
- not enough room to hand rings high enough for MU's
C1. Ring pushups - 8,9,9
C2. 12 with 10#, 10 with 15#, 8 with 15#

Rooney said...

To paraphrase many a sports talk radio caller, I'm a longtime reader, but a first time poster. Thanks for all that you do, James.

2011 prep--performed 6/8--working a week behind

A1. 185, 205, 225
A2. unweighted, 15lbs, 22.5lbs (all x 5)
B. Bricked MU on sets 1 and 3; kipping MU on set 2; RD unbroken for 1 and 2; 9/1 on set 3
C1. used 45+25 bumpers: 8,9,9
C2. 15, 20, 22.5

C was not rx'd. Rest was way too long between C1 and C2 because of failed planning--we only had one incline bench.

Michael said...

I echo Mr. Rooney (and we did this one together on 6/8 working a week behind). I am recovering from surgery (appendectomy) 3.5 weeks ago, so the loads are still light. I feel like my recovery is progressing well, especially since the docs told me I couldn't lift over 20# for 4 weeks and this workout was pain free.

A1. 135, 155, 175 - will increase next time
A2. BW, +12.5, +20 (all 5)
B. Rx'd round 1, rounds 2, 3 Strict MU(f) so I kipped for the last two

C1. used 45+25 bumpers: 11,8,10
C2. 12.5, 12.5, 15