tues, may 18, 2010


A1. Close Grip Bench Press - 16" - 1,1,1,1,1; rest 3 min
A2. 30 unbroken chin ups - COVP; rest 3 min

post notes and loads to comments


Craig said...

Just wanted to clarify, COVP; is chin higher than bar or completely over the bar ( if you came straight down you'd hit your chin?
Seems like these little details always confuse me.

Chris Fodera said...

COVP = Chin Over Vertical Plane (completely over the bar)
COHP = Chin Over Horizontal Plane (chin higher than bar)

Coming back slowly from being in a straight leg brace for 6+ weeks after surgery to repair a completely torn right lateral meniscus. I have missed the WorkOuts, but thoroughly enjoy reading about everyone's daily efforts. Keep up the great work, all. I am glad to be back with you again.

Katrina Burton said...

16" for everyone regardless of size/height?
Obviously 16" would be not so close for me as compared to say Geoff...

Jonathan Burns said...

Done with NW Regionals, 19th overall. WOD placement was 35-56-5-11. Good times, CrossFit competitions are a blast. Lots of work to do still, I have huge gaps in my abilities. Taking a week or so off to mend. Best of luck to all of you competing next weekend.

Thanks for the programming James.


Eric S said...

Back after an extended break.

A1. 135, 140, 140, 145, 145 (no spotter today)
A2. First 3 as rx'd. Last 2 broken.

Chris good to hear you're back. Good luck man!

Rory Hanlin said...

Welcome back Chris

Melisa C said...

A1. 125(1), 130(1), 135(1), 140(F), 140(1)
A2. 10/5s, 10/5s, 10/10/7/3, 10/5/5/6, Blood Blister Formed - DNF

Steve Howell said...

A1: 206/216/225/235/245 (i think thats pr?)
A2: All sets unbroken

Jeff B. said...

25yo / 6'3" / 196lbs

@ Globo Gym (No Bench @ home)

A1: 185, 200, 215, 225, 255
A2: (# of UB) 28, 27, 25, 25, 19

Majorly overestimated the CGBP, 255 was very easy, but started off way too low. No spotter though, so better safe than crushed larynx.

Pull-ups - Grip limiting, had two ripped blisters healing on my left palm, trying to keep the weight off them mid-set taxed the grip bad, had to stop @ 19 on the last set as blood was dripping down my hands.

Marshall said...

A1. 225,245,255,265,270
A2. All UB

Felt great today. I thought I was going to have some broken sets on the Cu's. Last time I tried my max for CU's was 30 so I was pretty happy with todays sets.

Joel B. said...

A1: 165, 170, 175, 180, 185
A2: 20 ubX5...finished out the set of 30 each time, but broken after 20. Didn't go for max set each time, but after the first 2-3 sets, 20 was max.

Brandon said...

A1. 245/265/285/305/325
A2. 22(PR)/8, 20/7/3, 20/10, 20/10, 20/10

Notes: Bench felt super easy. Max PUs prior to today was 21 so my goals were to get a new PR and do 5 sets of 20 ub with COVP. So happy that I was able to get my goal for today. Next up is 25 in a row! Gonna do Annie with a client later...

Becky said...

hey james.
well, we're back from the NW regionals.
i am pretty satisfied with my results. i wish i could've done better on the 5 mile run, but....i gave it what i had.
ended up #25.
props to chris dunkin, #10 and marie rochet #5!!
the last wod for us was intense!!
thanks opt for your support and training.
i am going to take a little time off now.

OPT said...

thx for representing in the NW becky...well done to all who were there and gave full effort

Kat, 16" for everyone, standard for testing purposes

Geoff Aucoin said...

A1.210.5,218,222.5,230,235 (hips raised way up)
A2. unb,unb,28+2 (crap!),23+3+4,23+3+4

Grip destroyed, biggest reason for breaks. Guts felt way off today but didn't seem to affect the WOD. You could have drove a truck under my hips on the last bench.

Brian Maier said...

A1: 225,235,245,255,265 - no spotter so i was cautious

A2: RX'd - all sets unbroken

All I can say is THANKS coach. Had no idea I was capable of this.

Michael FitzGerald said...

A1. 204/214/214/214/219
A2. 25/25/25/25. Chose to do 25 because I knew I would not be doing 30 ub. I stopped after round 4 because the last 10 chin-ups were hanging from the bar...very slow reps. Still happy with the result.

sHELLy said...

30 UB pull-ups is a little out of my skill set, so I did AMRAP instead.

A1: 100,105,115,120,125
A2: 23,21,22,18,17

chris martin said...

A1. 235,240,245,245,250
A2 20,19,18,10,8 (last 2 sets were strict, took it easy an old shoulder injury felt like it was starting to flare up)
2 hours later- 35 min swim working on tech.

Jonathan Burns said...

Anyone mind filling me in on how the big dawg series works?

Brandon said...

@Jonathan Burns
Coach posted a series of workouts (Sept. 09, Nov 09, Jan 10, and maybe one more from the form coming). workouts were videotaped and submitted. If you want to know what the workouts were, go to the archives section on the right side of the OPT page and look in the respective month.

For me, it was good to compete and to get my a** kicked by some of the people who post on here. Hope this helps.

Jonathan Burns said...


derb said...


A1: 175/185/190/195/200(pr)
A2: ub/26-4/22-6-2/21-5-4/20-5-5(grip is always my limiting factor on high rep pull ups)

Chris Fodera said...


A1. 205, 225F, 225F, 210, 215F
A2. UB, UB, 20/10

First day back after a little over a month off. I am OK with the results I put up today considering the amount of time I was out.

Right hand ripped bad on 3rd set of CUs. Went pronated for sets 4/5 and only went to 15. Broke those last two sets when I felt the tear pulling.

Glad to be back...I hope that muscle memory brings me back into the loop quickly and that I can get back to where I was soon.

Katrina Burton said...

A1.) 85, 95, 105, 115(F), 115
A2.) All unbroken

Pleased that I was able to do all sets of COVP pullups unbroken... thought I was going to have to fraction in the later sets. I find this style the most challenging of the standards.

Bench seems to be consistantly at 115-120# regardless of grip. Definately improving on this skill though!

Ben Priestley said...

I've been posting as Benorama, but will be posting under my name from here on out.

Stats: male, 29 years old, BW: 155#-ish, 5'9"

A1. 155#, 160, 165, 170, 175(f)
A2. UB, UB, 29-1, 20-5-4-1, 10-5-4-3-3-2-3

Notes: Forearms are pumped from pullups. Really wanted 3rd set UB, but I came off bar on pull. So many negative mental messages on last set of pullups, was like opening Pandora's box full of little self-doubt demons!

Rainer Hartmann said...

A1: 145/150/155/160/165
A2: 30/23-7/23-7/18-7-5/16-8-6

Heavy Evy said...

A2. UB,UB,28+2(dam),24+6, 21+6+3, 15+6+6+3

COVP are my nemisis from sectionals! Was happy to get almost 3 sets UB, Grip was very sore by the end.

Another Big Dawg comp this year will be sweet! Been itching for another comp since I didn't make regionals.

DeeJay said...

Not a good day! I will have to put this one behind me.

A1. 220-230-240-250(f)
A2. UB-UB-24-16

I think this defines critical drop off so I shut it down after round 4. My forearms actually started to cramp and seize up... I am however not going to let this shake my confidence, I know I am capable of doing that workout, just not today!

Ironically my word is afailith, which is a word shakspeare might us to describe my efforts today...

Craig said...

thanks for the clarification.
Nice job to all those in the NW, those were some tough wod's.

Wanted to give "good Game" to my man Yelvi, representing us Alaskans in the NW regionals. Nice Job!!!

Paul Klein said...

A1. 235 / 245 / 255 / 265 / 270

A2. All Unbroken!
This is huge milestone for me. Last time I did max rep pull ups I hit 33reps. Now I'm able to to five sets of 30 unbroken! Thank you James.

Nice work to everyone that competed this weekend. I would love to hear some details of the events.

Mike McNaughton said...

A1. 205-210-215-225-230
A2. 27(PR)-22-21-17-18

25 was previous best.

Adam Rogers said...

A1 - 225,235,240,245,250(F)
A2 - 22*,30,30,25,23

First round of pullups at around rep 10 the bar starting coming unscrewed from the supports and began rotating, tried to finish the set but was incredibly hard to hold on, dropped off at 22. Tightened the bolts and finished the 30.

DAVE X said...

Paul Klein got a nice question answered on Robb Wolf's podcast this afternoon. Also there was a Paul Klein getting a shout out on Liquid Mtal this morning talking about Ronnie James Dio. You're a superstar Paul!

LuLu said...

Kept the bench light today because of shoulder. They felt super good :)Last one went up easy.


I did 5 MU's today and they felt amazing, I have not done any since sectionals and was scared for my shoulder but it felt super strong, yeay :)

funbobby said...


A1. 195,205,215(f),205,210
A2. 20,20,20,20,15

today was a major step for me since 15 was my post ruptured bicep/separated shoulder UB chin pr (set on saturday) and i was jacked to be able to do 4 sets of 20 UB and decided not too push my luck and settled for 15 in the final set. i felt good enough to do a cookie this afternoon of 7 chins, 7 95lbs thrusters, 7 CTD 5 rounds for time.....super jacked as chins were UB and time was just a hair over 5 minutes....video on FB later tonight.

DJ hang in there big boy, you'll be fine come game day!

Gillian Mounsey said...

A1 - 175,180,185,190,195
A2 - All rounds unbroken

Tore on round 3. Taped for last 2 rounds.

Alex Duncan said...

A1. 175, 185, 195, 200, 205 Started too light
A2. 30UB, 30UB, 30UB, 24UB, 20UB

Added a 5km light trail run.

Sarano said...


Hey there. I'm a newbie here. I've been dabbling in crossfit for a couple years but finally decided to commit to it this year. My plans are to hit a couple smaller comps this summer and be ready for sectionals next year.

Glad to be here. Some very inspiring athletes in the pound. Best of luck to everyone competing!

Michael McCabe said...

hey dawgs,

took the advice of a few of you and took three full days off, slept lots, foam rolled lots.... feel great now! i'm doing wods from the early may peak until regionals, just so i know what's coming and can get some work on some things i need to hit before next weekend. so thanks everyone for talking some sense into me, the extra rest on the weekend was much needed!

Roch said...

Ankle rehab day 13:

A. 215-225-235-240(f)-240(pr)

Did some D-U today and my ankle was not sore at all (next step to recover fully is box jumps and sprints 100% and Full squat snatch and Clean 1RM.

Paul Klein said...

Dave X,

That was me on the Robb Wolf podcast. I have to say, I am loving the digestive enzymes. I have been seeing a major improvement in my performance, but I guess the real test will be in two weeks at regionals.

Unfortunately I can't take credit for the Ronnie James Dio shout out. Maybe if it were Randy Rhodes I could take credit.

Chad said...

A. 185/205/215/215/225f
A2. 29+1/25+5/23+7/20+5+5/15+5+5+5

Grip was limiting factor with pu's. Continues to be a big weakness but it's getting better.

Emilie P-B said...

A1)95-105-110-115-120lbs (Huge PR, by 20#)

Carrie McG said...

A1. 100, 110(F), 105, 110(F), 95
A2. can't do 30 UB so went for AMRAP instead:
23 (PR!), 15, 19, 13 (smoked my chin on the bar.. owie), 15

105 is my PR for reg. bench press, so I would say that doing it for close grip is a PR!
Last PR for UB pullups was 21, so 23 with COVP is amazing! really happy with that. numbers fell off after due to grip and losing my kip... i feel like popeye!

LuLu said...

Nice PR Em.
I bet that feels super good :)
You have been working hard and it has paid off!!!!

Mizar said...

A1. 155, 185, 195, 200, 205

A2. unbroken

PTS said...

How often are you taking the digestive enzymes?

Eric Montgomery said...

A1. 101kg, 111, 117, 121, 124
A2. All unbroken. 52s (regular kip), 40s (20 butterfly/10 kip), 38s (22 butterfly/8 kip), 39s (21 butterfly/9 kip), 44s (13 butterfly/17 kip)

Brent Maier said...

Way to represent Becky, Chris, and Marie! I bet your glad it's over now aren't you! I'm still on rest duty until the end of this month. Work, yoga, stretching, rolling and running the kids all over town every day has been the norm since regionals. I have officially rested 15 days now which is a new PR! For the record, I took less rest days the first 3 years of Crossfit back in 06/2006.

Before Yoga, I did bust off one max attempt set at DU's yesterday and hit x112 unb. I've never been able to break the 70's barrier. Hopefully that is a sign of things to come in 2011. Thats my 2nd PR for the day! hah

Nathan H. said...

A1: 1st 3 sets unbroken, last 2 very broken. All grip.

A2: 100kg, 110, 112, 114, 116/F

Good stuff! Pullups were brutal, but didn't rip so I'm happy about that.

Nathan H. said...

Michael, glad to hear it man! Rest is like magic :)

exp. said...
This comment has been removed by the author.
Brian Maier said...

Eric...awesome job doing all pullups unbroken and even more amazed at how you butterfly a COVP w/o knocking yourself out.

exp. said...
This comment has been removed by the author.
rwcorson said...

All right funbobby!!!
Gillian, great to see you post.

Geoff Aucoin said...

Saw a clip of Unit on the mainsite video preview for tomorrow!

exp. said...

I'll be posting under Stephen B. from now on...just thought I'd give you the heads up


**I have to admit I'm a bit perplexed...I hit my previous bench press PR (regular grip) today with the close grip...I know it should be somewhat weaker with the narrower grip and so I was quite surprised working up in weight when the bar went up as easily as it did

***these felt strong today...focused on speed throughout each set...no reset or pausing, just a bit more of a kip around the 20th chin on sets 4 & 5

MikeE said...

A2.Did not attempt because I was worried about shoulder and forearms; Did my own modified WOD at the gym.

Stephen Flamm said...

After a solid 10 days of rest post-Regional Affiliate Cup action, I jumped back in to start a 10-week Olympic lifting cycle from Catalyst Athletics with Arjuna. I need to focus more on squatting, and we both need to shore up technique and improve explosiveness. Post-cycle we will be back with the Big Dawgs...

Lauren said...

A. 135, 145, 150, 155
B. 27, 24, 21, 20 (did amrap)

only did completed 4 rounds... shoulders felt super fatigued, and didn't want to push it.

Cameron Currie said...

Pullups-UBx3, Round 4)25+5 Round 5) 11+4+8+2

hands tore up pretty bad by the 4th round. Killer workout.

Also did Annie: 6:00 flat
and 10 minutes handstand drills

david83 said...

Kinda funny didnt feel like I was going to hve a good day, then I decided to handle my business. good day
CRCB-255,260,262,264 (kinda fail),262
Pull-ups-( my goal was three sets ub)
UB,UB,UB/17 ub/17 ub
it was more my hands then my pulling ability that hurt near the end.
I was pretty happy with that marker.
D out

Eric Montgomery said...

@Brian Maier--Yeah this was the first time I'd really focused on doing COVP with butterflies..I ended up having to pull almost to collarbone height so I'd have time to reach my chin forward over the bar then get it back quick. All those CTBs lately must be paying off.

Michelle said...

A1. 105/115/122.5/127.5(pr)/130
A2. 30UB/30UB/20UB/19UB/5...stopped here...didn't want to mess up hands. Don't think I've ever done 2sets of 30UB so pleased with that. After that I did AMRAP sets. Could have been more tenacious on 3rd set, but 4th was everything I had. Went narrower on grip for pull up today and that seemed to help.
Nice work on the pull ups David. You too Carrie McG! And congrats on the BP pr Emilie P-B!

Chad Hall said...

A1: 225, 235, 245(F), 235(F), 225

A2: 20 ring pull ups COVP unbroken

Got greedy on the bench, probably could have done 240, but happy with 235.

Fingers still really sore and swollen, ring pull ups felt better than using the bar so opted for 20 UB. Probably induced a little more swelling, but they don't hurt as bad. Ice then bed.

Lisa M said...

Nice work out there today ladies!! Great job on the PRs Emilie, michelle and Kat that is awesome doing all UB. Gillian great to see you posting hope you become a mainstay an join the Big Dawgs as we take over the world-tee hee. It be nice to have another beast like you to chase.

I myself skipped today spent morning physio trying to get the knee prepared for "the run" next weekend. And dealing with some really tight trap issues. Rest is my friend I keep repeating to myself. I really wanted to test out that bench to see if my 170 was a major fluke but with no spotter it wasn't going to happen. Maybe will add into tomorrow.

Ok blah blah blah... Night night

Craig said...

A1. 195/205/215/225/235
A2. ubkn/unbkn/bkn/bkn. stopped at 4 due to weak hands/calluces.

Paul Klein said...


I started taking 5 pills with each big meal (so 15 pills daily). After about 6 weeks I backed down to 4 pills with each meal. I have been doing that approx 2 weeks now. 8 Weeks total on the enzymes.

Kendra said...

A1. 97.5 (accidentally), 95, 100F, 95, 95
A2. scaled to 15 UB since I know I couldn't do 30...did it for all except last one I felt my hands rip and didn't want to continue ripping...big baby!!

Didn't feel too happy with this workout...next workout will be better!

ken c said...

A1. 215 225 235 245 255 (265 extra)
A2. all 5 sets unbroken

had no idea where to start on the close grip bench press. shocked that i ended up 10lbs under my regular 1rm.

Mack Lar said...

A1. 225/235/245/255F/255
A2. All UB. 40 on the last set because I was feeling froggy.
Huge PR on the Close Grip Bench. 255 was how much I got two weeks ago with a regular grip for the BP.

Norm said...

first 30 ub, by last set broken bad