fri, june 11, 2010

Hannah's breakfast
Hannah after her breakfast

part 1
A. Back Squat @ 4010; 12,10,8,6,4; rest 3 min
B. DB Split Squat @ 3131; 8-10/leg x 4 sets; rest 60 sec b/t legs
C. Un-Anchored Tabata Sit Ups - low score
rest 3+ hours
part 2
As many reps in 10 minutes:
Double Unders

post loads and reps to comments
note the difference in anchoring and unanchoring
stick to tempo strictly for back squat and split squat; 4010 means NO rest at top; 3131 means 1 sec rest at top and bottom


Aaron said...
This comment has been removed by the author.
Aaron said...

Is this a good backsquat?

Just want to make sure that's the form I'm shooting for. Thanks!

Colin said...

Should I use an abmat or not?

Jonathan3sinclair said...

2011 wod from June 8

A1. 135(8), 155(8), 175(8), 185(7), 185(7)
A2. All 12s (subbed 45# good mornings)
A3. 1pood all UB
Skipped B due to time constraints
C. Scaled side planks to 30s each side per round due to time contraint

Curt M said...

This will be my first big dawg WOD, one year into crossfit finished top 15 in canada! Looking forward to the year ahead and go into the 2011 games season as a new and improved big dawg.

James thanks for all your help in okotoks and in edmonton in march.

Will post loads tomorow... lets get it on!!!!

Craig said...

Are the Back Squats low bar unless otherwise specified for all workouts?

Steve Howell said...

Curt, good to see you on the blog.

it was good meeting you at regionals.

PTS said...

A. 115,135,165,185,215 only had time for 2 min rest btw sets. weight was a bit low.

B. barbell 45lbs, 50lbs. only had time for 2 sets

C. 15. tabata situps after squats has been very painful.

Soren said...

A. 70,80,90,95,100kg
was a bit dizzy at the 95 and 100kg, was hard to push on without any break, good experience!

B. 3x10 reps e/l with 15kg DB, still being careful of knee

C. 13


OPT said...

back squat - as low as possible under correct form and with perfect speed

Dawson said...


A. 185/205/225/245/265 @ tempo
- the tempo made it a lot more difficult than expected

B. Rounds 1 - 3 (8 reps w/ 25# DB each hand)
Round 4 (5 reps only w/ 25# DB each hand)
- legs were just quivering in rounds 3 & 4 and felt like jelly when trying to walk afterwards

C. 10 - abs have always been a weak point

Poly said...

A. 225 255 275 295 315
B. 20 30 40x2
C. 12

Brandon said...

A. 225/245/265/295/315
B. 55#db/hand 8x4*
C. 12 (anchored was 14 last Sat.)

Notes: Rested 2.5 mins between 3rd and 4th set of split squats. Got really dizzy on the last couple of reps of the 3rd (my fault...holding breath too much) and needed extra time to clear head.

dmarsh said...

A1. Peterson Step Up w/ DBs (2010) 4 x 12: 35,37,37,37
(75s rest)
A2. SHEKF - Slide Board (4010) 4 x 8
(75s rest)
B1. Split Squat w/ DBs (4010) 4 x 8/leg: 37,37,40,42
(75s rest)
B2. Cable Pull Throughs (2010) 4 x 15: 60,70,80,90
(75s rest)
C. Lower Ab 3 (4010): 3 x 10

Left leg stronger on Petersons and SHEKF. Right leg stronger on Split squats.

First time with Pull Throughs. Felt great. Lower back cooked.

Chris Dunkin said...

Part 1:
A. 185,205,230,245,270
B. lbs/hand:(RL)25,28,30,32x8 (LL)25,28,30x8,30x7
C. 11

ext. rot: 25x8,30x8,35x7

Alex Duncan said...

Traveling today and sadly missing this WOD (2011)

Also, glutes are still fried from the jumping lunges this week.

Be back tomorrow.

Paul Smith said...


A: 255, 265, 285, 305, 325 - Felt strong on this, probably could have done 345 on last round

B: 40lb db x 10
50lb db x 10
55lb db x 10
60lb db x 10
Right leg is quite a bit weaker than left leg for some reason.

C: 13

Part 2: Due to schedule had to do workouts back to back.

I hit 150 DU pretty fast and then it went down hill from there. Finished with total 335.

Eric Montgomery said...

A. 115x12, 135x10, 155x8, 185x6, 215x4. Low bar. Tried to exhale just before lockout and inhale at the start of next rep so I didn't lose tempo. Started a little low on weight because I didn't have a solid prediction for loads for that many reps at slow tempo.
B. 20s x8, 25s x8. Only 2 sets for each leg, still getting used to that movement.
C. 14 for each round. Compare to 20, 21, 20, 19, 18, 17, 16, 15 anchored.

Eric Montgomery said...

Part 2 (15 mins later, don't have time to do it later today)

309 DUs.

Got 49 to start with them had trouble keeping rhythm. Still getting used to speed cable rope.

Anonymous said...

B:25x10,30x10,35x10,40x10. Both legs same weight and reps.
C:10 was the low score. I was doing this with my chest touching my thighs. Not sure what the standard is. I will hit the double under tonight.

Craig said...

Made up for yesterday ( no time)
A1. 115/125/135/145/145(3)
A2. 7/6/5/5/5
11 rounds

5 min easy row.

Craig said...
This comment has been removed by the author.
dmarsh said...

Part 2:


Was aiming for 600 and held 60 per minute until the last 60 seconds.

jay rhodes said...


Rest day

lots of rolling on the calves.
They are blown up today

Andrew said...


Part 1:
A. 135(10), 135(12), 145(8), 155(6), 165(4)
--> butt to heels. Erred on side of lighter and slower.
B. 12lbs per hand, 8 reps per set.
--> took till third round to finally figure out how to focus this on glutes instead of quads. Again erred to lighter and slower.
C. Held 10 reps for each of 8 rounds
--> paced myself after last week's debacle.

Part 2: 8 hours later
350 DUs
--> ran 3km to work this morning not knowing about the second part. Calves were killing me.

Poly said...

Part 2:
308 reps
I was thinking I would be amazed with those who broke 400, dmarsh, 595 is mind boggling.

Lars said...

A 150x12, 185x10, 215x8, 240x6, 275x4

B 40lb DB's x 8, 4 sets
C 12 on all sets


619 Doulbe unders

Squats felt good, better each set as the weight went up

Split squats were tough. That was my first time doing them the right way.

Sit ups were smooth and steady.

Double unders felt awesome.

Eric S said...

A. 135, 155, 175, 185, 205. Tempo made it much harder than expected.
B. 20lb each hand x 10
C. 15

DUs = 305 (huge PR).

Joel B. said...

Part 1
A: 135, 140, 145, 150, 160
The tempo was brutal, and the round of 12 and 10 harder than heavier/shorter sets. Only deviation on tempo was some concentric took slightly more than one second toward end of the sets.
B: 15X10, 20X8, 20X10, 25X8
Did the back foot elevated this time, and man it was brutal.
C: 13
harder than anchored for sure. Much more burning in abs and less on hip flexor area.

Part 2 later.

Cute picture. Hannah is 3 I am guessing?!


chris martin said...

a1. had to sub squat for deadlift due to a hip injury
took it easy on the deadlifts.
B.10lb DB`s-8,8,10 15lb DB-15
C.10(hands on head throughout)
anchored score was 11.
Double unders not completed due to a cold I`m fighting.

Gillian Mounsey said...

B. 45lb DBs X 8 reps all sets
C. 16

Mike McGoldrick said...

Part 1:

A. 265,295,310,310,295
Went to heavy and had trouble keeping tempo.

B. Rear foot elevated. Used 1.5 pood for all sets.

C.13 - Had to stop, abdominals cramped up. Felt like the folded over each other, really weird.

Part 2:
The Double Under nightmare continues. 290.

I can't express my frustration with these things. I use a cable and it seems like some days it's too long, and some days it's too short. It's like I am getting worse at them.

Paul, you may have witnessed my D.U. meltdown at sectionals. Anybody have any suggestions/comments on ropes?

Although it was a pretty ugly week, I couldn't be happier. These are all things I obviously needed work on. Thanks for bringing back the excitement of checking the blog every hour to see if the new post is up!

Chad Walding said...


A. 135/155/155/165/175
B. 10/8, 10/8, 8/8, 6/6
C. 13

Part 2 with 20 min break (short on time today)


-Keeping back squat light because of R knee pain, still hard as hell though with slow tempo.
-DB split squats had me dying, almost felt like I was going to passout and totally underestimated these

unit said...

A- snatch- 135(3)/ 155(3)/ 185(2)/ 185(2)/ 205(f)/ 205(f)
B- OHS- 195(9)/ 195(12)/ 195(11)
C- snatch balance- 195/ 205/ 215
D1- dbss @ tempo 12/10/8- 35/35/45
D2- amrap du- 51/ 105/ 117
D3- hbbs @ tempo- 135(15)/ 185(15)/ 185(15)
(10sec bw d1,d2,d3, then 3min bw sets)

then did part of yesterdays wod

A1- 135/ 140/ 145/ 150(3)/ 150(3)
A2- 10/ 8/ 7/ 7/ 7

then rowed 2 cool down
10min ~60%

6hr rest

690 (pr by ~100)... pr'd in the flight simulator a wk or 2 ago doing ~7:34 so DUs r coming slowly but surely... also, my previous pr was using the wire/cable rope... used a heavier rope this time... felt gd... used a 20sec on/ 10sec off strategy...


derb said...


A: 135/155/175x7/190/205x3(paused at the top on the two short sets)

B: 15/15/20/20x8

C: 10(my highest set was my lowest set anchored)

Part 2 rested 90 min

377( i wanted 400 but I'm still happy with this)

Whenever I do anything that is tabata I start to cramp up. I drink alot of water so I don't think that is the problem. If anyone has any ideas what can help me with this I would really appreciate it.

k.jones said...


b.10/10, 10/10, 10/10, 8/8 all w/45# DB
c 11

rested 25 min for double unders. Had to stop after 4 minutes because of terrible shin splints.
Total: 110

p.s. just started crossfitting three months ago and heard of the results from site. will be following site everyday from here on out

Erik Luber said...

Part 1
A. 40 kg, 45, 50, 55, 60, 65
B. 12 kg (10), 16(8), 16(8), 16(8)
C.12 (14,14,14,14,13,12,12,12). Anchored: 15

Really focused on form and tempo, these are the best my squats have ever felt. Trying to get more vertical shins and sticking my ass out, Weights are lighter than I would like, but think I need to start low so I can learn how to squat properly. Pushed the weight on the split squats, these were devastating on my glutes. Sit ups fell apart, much harder than the anchored ones.

Aaron said...

32/m/5'10/220 lb/fat

A: 135x11 135x10 135x5 (rear delts cramped up strangly) 145x6 155x4
*surprised at how hard this really is when doing it to tempo

B: 10 lb 6/6 5 lb 8/8 8/8 8/8
C: 11 10 10 10 8 8 8 9 (8)

really not satisfied with these results, so many superstars here. goal is to compete in 2011 regionals and not suck.

thank you everyone for showing me how far i have to go to achieve this :)

david83 said...

Today was a tough workout for me personally. Almost gave up like three times, but I finished
Back Squat
Was only able to get back in the second set so I kept the weight the same. WOW my legs hurt
Split Squats
40 lbs 8 /side all four sets
Tabata ( felt good)
15 low score-120 total

Only had a 5 minute break because of time issues

thank you

Joel B. said...

Part 2
3 hrs after part 1:
550 (pr)
previous mark was 485 in the bd comp last Sept. really happy after the leg stuff earlier.

Forgot to note earlier that the squats were HBBS and a2a depth. doesn't make up for the low weight, but I'm working on it.

Chris Dunkin said...

Part 2: 615

nice work unit. i'll try 'em tabata style next time.

part 2 was 10hrs after part 1

Dustin said...

part 1
A. 12-185, 10-205, 8-225, 6-245, 4-255
B. 4 rounds of 8 using 35lbs
C. Low Score 12

part 2
Double Unders- 474

Mike McNaughton said...

Part 1

A. 155/185/205/225/245
B. 25# x 8/leg x 4
C. 12. Same as anchored.

Part 2

275. High was 55. PR by 2. Tried to keep breaks at 5-8 breath max.
I will be at the 500+ club very soon.

Chris Fodera said...


A. 185, 200, 215, 230, 250
B. 10 reps/leg w/ 15# bumpers in each hand
C. 10

355 after an hour break

A. Weight felt good, but didn't want to push too hard since I am coming back from knee surgery
B. Don't have DBs at the house and my next highest option would be 25# bumpers/hand. Kept it a little light to save the right knee
C. Harder and slower than I thought they would be. Went all the way up (armpits to knees)
Part2. Right knee was acting up a little bit, but seemed to just be sore and not painful. Could definitely have pushed a lot harder, but didn't want to risk it. I am OK with this result due to the fact that I haven't touched a jump rope in 2 months. I can tell that my DUs are rusty, but am confident that they'll come back.

Steve Howell said...

Part 1;
A: 155/179/199/221/243
B: #30x10 for 2 sets/#40x8 for 2 sets
C: Low score= 14

10 min rest

Part 2;
Total reps= 563

*used a really heavy rope for the du's arms got tired real fast

Yelvi said...

2011 Part 1

A. 155/175/195/205/225
B. 30/30/30/35 all x8
C. 4 (cramped really bad on one of the rounds and only got 4. I got 12 all other rounds) 15 anchored

Stephen B. said...

a.185/205/225/245(4)/245(tempo was brutal but I felt good squatting today)
b.8/8/8/8 with 35# kettlebell/hand (plenty for today...quads are cooked)

rest 2 hours (would have liked more rest but started part 1 too late)

part 2:

631...PR...after first 100 stuck to sets of 25 UB which I held until 595...last 36 had a couple of breaks...second time doing this wod...first time finished in 400s...I plan to start practicing more with different ropes...I'm used to the buddy lee aerospeed but it gets bloody heavy...

ROBO said...

A.M Workout
forced to run 7 miles with SF med school team. then did fireman carry up hill with 205lb dude X2

A- Split Jerk x1 L, Push Jerk x1, Split Jerk x1 R- 2,2,2,1,1,1; 120 sec rest
B1- EROM DL- 3,3,3,3; 40 sec rest
B2- OH Lunge- 3-4 ea leg; 4 sets; 30 sec rest
B3- KBS- 15; 4 sets; 20 sec rest
B4- Broad Jumps- 10 jumps; 4 sets; 10 sec rest
B5- Back Extensions- 15; 4 sets; 3 min rest
C1- Barbell Row @ 31X1- 5,5,5,5; 10 sec rest
C2- Ring Pushups- AMRAP x 4 sets; 90 sec rest

A1: 185, 185, 185, 205, 225, 225
B1: 305 for all my max weight
B2: 1 pood1/2 in one hand, 45lbs kb in other
B3: 2 pood
B4: not sure distance covered
B5: 3pood kb SLDL
C1: 165 for all
C2: 20,18,15,12,

Will hit next OPT WOD now that conditioning is back.

Carrie McG said...

A. 95, 110, 125, 140, 160
B. 8kg KB/hand x 8 (x2), 8kg KB (goblet style) x 8 (x2)
C. 10 (anchored was 12)
10 mins rest (no time)
total = 399 (so close!)

BS surprisingly easy.. I thought I was going to struggle early on with the tempo but they were solid so I kept jumping the weight.
split squats were hard.. dropped to only 1 KB to maintain perfect tempo.
p.s. what a cutie!! :)

Brandon said...

2011 - Part 2
340 (PR by 200 something). Getting better, but work still needed. I feel like I left 60 or so on the table.

Old Dawg (Hari) said...


Part 1:

A: 165, 165, 165, 165, 165
B: 25, 25, 25, 25
C: 14

Part 2: Tomorrow

Brent Maier said...


A: 155/165/185/225/255#
B: 25/20/22.5/25# - Back leg raised on bench. All 8's... Very difficult
C: All 13's... Sweet

Rest 20 min

DU's in 10 min: 520

Chad Hall said...


A: 155, 185, 215(7), 220, 230

B: 12kg/hand, 12kg/hand, 16kg (held in both hands), 12kg(held in both hands) 8 for all with KBs

C:low score 12

Rested 5 minutes

Double Unders 436

Extremely hard workout today. Split squats killed me, would have been so much easier 31X1, the 3 second concentric was brutal. Really happy with keeping the tempo today though.

Lower abs cramped up during the sit ups. Never have regular sit ups been so hard.

Time constraints so had to quicken the rest. Legs were toast. My wire rope broke on my second double under so had to resort to a heavier rope, which is probably a good training tool.

Chase said...

A. 185, 205, 225, 245, 275
B. was challenged to do "Randy" so I fell into peer pressure... 4:39
C. 12

Part 2...
405 or 505, counted 405, but I'm pretty sure I was getting 50 + per minute. I'll go with 405 to be conservative and see how I do next time.

Sean Cummings said...

Part 0
6:30 am rounds of golf

Part 1
A: 155, 185, 205, 215, 225
B: 25# bumper each hand x10
C: 12

Pfeifdog said...

A 205,225,245,265,295
B 25's, 3 set of 45's 8 reps
C 8
Part 2: 376

Julian Cruz said...

B.44lb 10x4

Double Under= 476

A.Tried to stick to tempo as much as possible
B.Could have gone heavier but only have a set of the 44lb KB. Next time will use the bar to add more weight.

These are definitely things I need to work on. Not to satisfied with the numbers but it will come.

Craig said...


A.155/165/175/185/205 (low bar)
B. 30(10)/30(10/35/40(8)
C. 11 w abmat

no time for part II.


Geoff said...

2011 did this Friday afternoon
still sore from sldl and hip ext.
A: 135x12, 150x10, 165x8, 185x6, 205x4

B: 15x9, 15x6, 15x6, 15x6

C: low score = 11

did not do DU's try to do Saturday

53yom/217/5' 11"

Heavy Evy said...

A. 177#,200,210,219,243 tempo broke down for a few reps, but theweight felt good.
B. Per hand: 30#x10,45x10,45x10,24kgx8
C. 11 (held 12 till last rep, anchored last week was 10, but I crashed after chasing 15)

Couldn't rx rest, so waited 10min.
Then Du's: 407, used a diferent rope today wasn't stringing very many together with it.

Man I'm happy for the rest day today....though I'm in a ball tourney.

Kyle F said...

A: 185/205/225/245/265
B: 40/50/500

Tabata: 6 (Goal was 6)

Notes: Squat was good considerimg how sore my legs are. Should have gone for 7 or 8 on tabata.

über Bania said...

Jesus, huge back squat numbers for tempo...I need to work on this.

A. 155x12, 165x10, 175x8, 185x6, 205x4

B. 25lb each hand, 9 each leg x4sets

C. 11 on 1st and 7th, 12 for the others.

part 2 to come.

Anonymous said...

2011 Part 2

Double Unders in 10 minutes- 402, I was dead tired. I will have to figure my rest out better.

DAVID X said...

A. 185/205/235/255/270
B. 35/40/45/50
C. 12

No double today.

Curt M said...

first one 2011
A. 185, 205, 225, 255, 285, 315

B. 40#x2, 50#x2


No time for part2 do on sunday.

über Bania said...

Part 2:

530 double unders in 10min

Kevin said...


2011--performed 6.18.10
part 1
A. 205,225,245,265,285
*got called out for depth on last set, so did it again. Still getting used to tempo. Felt like tempo on the way down stayed consistent, but that the tempo on a few reps going up was too slow toward the end.

B. 12.5x10 for first two sets per leg; 15x10 or third; 22.5x10 for fourth.
Did these with leg up on bench. Swallowed my pride and backed way off the weight from Saturday because I absolutely died last time starting with 30s and tempo went to hell. Can probably start at 22.5 and work toward 30+ next time, but I'm glad I worked at getting the tempo down.

C. 14--same as anchored

rested 14 hours

part 2
387--shoulders were limiting factor. Good pace through 150, very slow going after that.

Thank you for continuing to humble me, James and everyone on here.