fri, june 18, 2010

A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 5,5,5,5,5; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 6 x 5; rest 2 min
(pull chin over alternate hands per rep)
3 rounds for time:
12 supinated weighted chin ups - 1/3 BWT attached
12 depth challenging HSPU

post loads and notes to comments


Heavy Evy said...


Strained some ligaments around base of my neck(high bar position)this monday, I've chiro'd monday/wed, plus a massage. Icing lots. May need to rest it up a bit more, any other suggestions to speed it up, hate not training.


Soren said...

A: 70,75,75,75,75 kg
B1: 60,60,60,60,60
B2: 6,6,6,6,6

And then it all went wrong!!!

2 rounds : 9 min

When i got the rss feed it said ½ BWT, but that was not happening, so went with 20kg (1/4 BTW)
HSPU is such a weakness. I can do them OK when using an abmat as a target, but when I tried with 2 20kg plates, i could do 1 single!!!
So, did negatives @ 4 count down for the first round and Ab mat for the second before clients start coming in.
So, challenge is to get lower AND up again.
I guess it is patience as my press is also pretty pathetic (65kg)

Eric S said...

A. 115#x2, 120#x3
B1. 95#
B2. w/ 45#

Only got 2 rounds in 11 minutes.
Ran out of time for the 3rd set.

Chris Dunkin said...

A. 185,195,205,210,215f rep 3 of sj
B1. (from behind neck)185,205,220,225,230f rep 4
B2. bwt

27:04 (hands 1" above ground/76lb for chins)

DAVID X said...

A. 135/140/145/150/155
B1. 115/120/125/130/135
B2. BWT/30/35/40/45

Skipped MetCon due to time constraints.

kat. said...

Is Snatch Grip PP behind neck?


Curt M said...

A. 165/185/205/210/210
B1. 95/115/125/125/130
B2. 6/6/6/6/4+2

Chinups done at just BW, working on technique.
Done all unbroken.
HSPU- UB/8+4/8+2+2

Chad Hall said...

A: 155, 185, 205, 215, 220 (failed on second S.Jerk)

B1: 95, 105, 115, 115, 115
B2: all BW (tempo was off on last 2)

Chin ups with 62.5#
HSPU off 35lb bumpers

Part A felt good, should have warmed up wrists more though.

Did B1 at the front and was really awkward, not sure if I should have done it behind the neck, tried it once and could have lifted a lot more weight.

B2 was difficult, especially going to my right.

Part 2 was alright, frog kicked with a slight negative for the first 2 rounds of chin ups then went to kipping on the last round. HSPU were pretty much all kipped, should have done them off 45# bumpers.

Michael said...


If it does not specify "strict" HSPU, is it alright to kip? Or, should we do strict and then move to negatives or modified when we hit failure?

They are such a weakness for me, that I can only get a few (especially after heavy shoulder work) and then I have to start kipping.

Just want to make sure I'm doing what I need to in order to improve. Thanks.

Poly said...

Dear Big Dawgs;
Have any of you ever struggled with getting through these workouts after a while? It's been about 2 weeks since I completed one as rx'ed, and I am getting pretty frustrated. My diet has definitely been off, but my sleep has been good. I am starting to suspect that I may not be where I need to be physically to deal with these workouts. I'm starting to think I should back off and follow something a little less demanding until I find my stride again. Any thoughts or suggestions would be greatly appreciated.

Brent Maier said...

Hey Poly, the pain and weakness can't be any worse than the first day you decided to give crossfit a try? I get the feeling James is continuing to raise the bar and get the big dawgs back out of our comfort zone and position us ahead of our competition. If you need time off, take some off, but if your just not where you think you should be, stick with it and scale on those workouts as you see fit. I've seen you tear it up in here for quite some time now, don't take the easy way out! Keep it up!

rwcorson said...

What are you struggling with?
Depth challenging HSPU, strict muscle ups, chest to bar, unbroken ladders, heavy weight metcons or anything unbroken are very tough and not everyone can do them as rx'd or as rx'd and fast.
There are movements that I'm weak at and my mentality is to challenge myself and make the WODs tough, but not undoable. Keep working at the weaknesses and you will improve at everything.
Sometimes you need to bite the bullet on some WODs and not scale and just get through them, no matter how long it takes. You'll be better for it the next time the movement comes up.
Also, the Dawg Pound has some heavy hitters, which makes the comparisons between the pups, old dawgs and big dawgs hard on the ego sometimes.

Paul Smith said...


A: 185, 195, 205, 215, 225
B1: 135, 145, 155, 155, 165 felt very awkward.
B2: BW, BW+15lb, BW+5, BW+10, BW+10
Lost tempo when I added 15lbs had to drop down.

3 Rounds:
HSPU- used 4" blocks
Chin ups - used 65lbs

By the third round I was having to do singles on both the HSPU and the chin ups.

Heavy Evy said...

As Rob, and Brent mentioned stay with it, I've seen your posts as well, your a beast!
If you ever want to train with some Edmonton "Dawgs" let me know, as I find hitting some of these workouts alone sometimes tough.

Invite goes to any other Dawgs in E-town as well.....have to catch up to those Cowtowners some how!

Evan Taylor

Lars said...

A. 155, 185, 185, 185, 185
B1. 135 x 5 sets
B2. 6@BW x 3 sets, 6@20lbs, 6@30lbs

18:15 with 72lbs. 1st round of HSPU's were between 25lb bumper plates. 2nd and 3rd round no bumper plates.

My shoulders were cooked today from this past week and from doing muscle up and HSPU's demos last night. Therefore kept things light on part A.

B1 felt awkward, but better with each set.
B2 felt good, could have gone heavier in first 3 sets.

1/3 bwt pull ups actually felt pretty solid, but it sucks to be 210lbs.

Anonymous said...


Alex Duncan said...

A. 135, 150, 160 170 (fail on 3rd SJ), 170 Good

B1. 85, 85, 95, 100, 105 (Felt very awkward...)
B2. All BWT, felt strong

3rds for time:
Chin-ups with 65lbs
HSPUs with 35lb bumper plates
Only had time for one solid set: 9:40
Had to do the chinups one by one.

joey warren said...

Im up and moviing around today, back to work and feeling alright. Not ready to workout yet but maybe some light stuff the next couple of days and Ill reassess next week! I miss posting on here! Cant wait to go hard again

Rainer Hartmann said...

A: 75/95/105/115/120
B1: 75/85/85/90
B2: 6/6/6/6
(only 4 sets, right shoulder started bugging me)

2 rounds:
12 P-ups (50#)
12 HSPU (hands on 25# bumpers)

Angelo Fosco said...

A1. 155,180,200,210(F all Splits), 205(F-last split jerk).
B1. 135,150,160,170,175
B2. BWT only, unbroken all sets.

Rest 10 minutes.

Part 2:
Chin ups with 45#'s (15 less than rx'd)
HSPU top of head touching the ground

Bagwork tonight.

brian cilento said...

is A. a drop set?

Angelo Fosco said...

Brian Cilento: I believe it is just a complex. 1 Push Press, 2 push jerks, 3 split jerks all with the same weight w/o putting the bar down.

Andrew said...


A. 135, 135, 155, 155, 175
B1. 95, 95, 115, 115, 115
B2. BWT x 6reps x 5 sets

Did not do the couplet

A and B1, I kept it light because my shoulders are just getting better, this is a shoulder girdle-heavy workout, and I just wanted to get through without shoulder pain.
B2 felt good, though I had to narrow the grip slightly on later sets

Warmups for supinated chins and HSPUs didn't feel right on the shoulders (I couldn't even initiate a pull from the hang position with bodyweight today), so I did some rehab external rotation, stretching and foam rolling instead.

Anonymous said...


A1. 40,45,47.5,50,60 kg

Last two sets on push press and push press were hard. First time doing SJ, failed all SJ's on last set. Next time start heavier.

B1. 25,30,35,40,45

Did it behind the neck, felt awkward and a bit painful at first.

B2. Bwt only;6,6,6,6,6

Reps felt good.

Wasn't able to do second part, stil working on being able to do a HSPU/no weight vest or dip belt.

Poly said...

Thanks for the messages guys. What you said didn't sit too well with me Brent, and that's because you hit it on the head. I am struggling with the difficulty right now and definitely lack focus. I am looking for an easy way out. I also think ego and pride are getting in the way. Time to check my ego, scale back, and stick with it.

Heavy Evy, I fired you an email. We should look into forming an unofficial "Big Dawgs North".

And Corson, if you can manage to have Ross Macivor (aka Eeyore) speak positively about you, you must be a pretty good guy. So I will definitely take your advice.

brian cilento said...

angelo.. thanks man, i brain farted

Brandon said...

Poly -
Just saw your posts. Glad to hear you are sticking with it. It took me more than 4 months before I hit anything close to a stride here and some movements (EROM HSPU, CTB pulls, snatch, strict MUs) are still really hard for me.

The other thing that helped me a ton was to stay positive and celebrate the improvements. I remember the day I got 20 pullups unbroken. I remember finally getting 30 DUs after months of practicing. It can be hard to see all the stuff you need work on especially when it seems like every day one of them comes up. Know those movements need work, attack them, but don't get hung up on them.

Well said Brent!

über Bania said...

From Jun 17th
part 1:
A. 115, 125, 135, 145, 155
B. 115, 125, 135, 145, 145 (some pressing on last two sets)
C. 115, 135, 145, 165, 165 (some pressing again, 3rd pull sucks)
D. all unbroken

30" box, all I had

Andy said...


A. 135/155/165/170/170
B1. 95/105/110/115/120
B2. 6*5

2 rounds in 13:30 then ran out of time.
Started with 65 1/3 bwt for first 6 pulls then scaled to 50 which is about 1/4 bwt.
Split jerks need work, kept weight more managable because form was spotty.
Snatch presses from the front were awkward but stuck with
Vacation for the next week. I will try to do as much as I can then resume next Sunday.
I love the encouragement here!

Thad said...

A. 75, 95, 115, 135, 1.1.1/145
B1. 5/75, 5/85, 5/95, 5/105, 2/115
B2. all BW

Skipping couplet shoulder feeling better but still very weak don't want to push it to hard yet.

über Bania said...

Clarification request for today's workout:

A. [1 Push Press, rack it; 2 push jerks, rack it; 3 split jerks, rack it and rest 4min] x5 sets?

B2. change up grip each rep or each set?

Thanks for the help!

Chris Martin said...

B1.115,115,115,115,115(went easy on these and used a narrower grip then rx`d.
part 2 -
attempted but turned into an epic failure. My head wasn`t into todays workout.My tempos were messed and concentration wasn`t there. Coming off a long week, looking forward to tommorow for some redemption.

Eric Montgomery said...

A. 70kg, 80, 80, 80, 84
B1. 50kg, 60, 64 (first time doing SGPPs so cut after 3 rds to save my back some of the pounding)
B2. 16kg, 16, 16

3RFT in 10:23.

Notes: 32kg KB (~5lbs more than 1/3 of my BW) for first two rounds then had to cut to 24kg for last round. HSPUs were on floor--that was plenty of depth after all the overhead work.

unit said...

29/ M/ 191lbs/ 72"

B1- 135/ 140/ 155/ 165/ 185
8:39 (used 70lbs- 37%, hspu erom 10cm)


Anonymous said...

June 17th
C:136lbs(3),141(3),146lbs(2),146lbs(3),151(2). I thought I had all three at the last weight, more mental then physical I think.
D:All unbroken
Part 2:
1:36(Missed at the 19th DU)
Total working time=6:54
Felt good today.

Angelo Fosco said...

Happens to the best of us Brian :).

Uber Bania: Do not rack it between lifts. 1 push press 2 push jerks 3 split jerks then rack it and rest 4 minutes x 5 sets.

For B2, it says in parenthesis (pull chin over alternate hands per rep). I believe that is what the alternating refers to, not the grip.

John Joseph said...

2011 from 6/14
A.CGBP 1RM- 270#
B.Seated BNP 1RM- 46%
C.Sup. Weighted Chin 1RM- 100%
D.0 reps/arm; very very weak here

Chad Walding said...

A. 135/155/175/185/185(failed on PJ#2
B1. 135/155/165/175(4)/175
B2. UBx5 with BW


18:24 on metcon with 50#vest(16lbs shy) and band assisted HSPU with 45#plates

Notes: Knee bother me a little with the dip in PP/PJ/SJ...this is definitely affecting my power. My get a consult soon but to be honest it scares me a little.
HSPU are still a challenge but I'm loving how we're working on them so much! I feel like I'm getting better. Upper trap/rhomboid/shoulders seem to be getting stronger.

Yelvi said...

A. 135/155/175/195/205f
B1. 155/165/185
B2. BW

65 lbs and hands raised 2" on bumper plates

Notes: Shut B1 and B2 down after three rounds because snatch grip overhead really aggravates my wrist still.

Mike McNaughton said...

A. 135/165/185(F 3rd SJ)/165/165
B1. 95/115/135/155/165
B2. BWx6x5
34:35 (70# DB and HSPU to 15# bumper)

Technique is lacking on Split Jerk. It will get better.

Mike Molloy said...

Inspiring work on the metcon Unit.

28 5'10'' 175

A: 135-155-175-185-195-200(F)

B1: 135-145-155-165-175
B2: Bodyweight for all.


5 inch depth
60# dumbbell


Adam Rogers said...

Joey - glad to hear you're back moving around again, take it slow.

Poly - don't get discouraged man, celebrate the improvements when they come and don't let the weaknesses get you down.

A - 115,145,165,185,200(fail on 2nd split jerk) - was unsure of the scheme for this, I did 1PP/2PJ/3SJ each set.

B1 - 115x5x5 (stayed low in weight, lowering was painful on my neck and wrists)

B2 - 6x5

Part 2 (the metcon that wasnt) - 15:33
BW+60lbs for chinups, hands on 45+15lb bumpers for HSPU

Melisa C said...

Finally back! All moved in and ready to start my new life. Happy to back training. Was still following when I could but couldn't post. Good to go now.

A. 90, 95, 100, 105, 115
B1. 85, 90, 92(4), 91, 92
B2. UB

Part 2
Feeling weak/drained from moving all week. HSPUs not strong so did 5 rounds of 6/6. HSPUs were not full ROM.

Brandon said...

A. 175/195/205/215/225
B1. 135/155/175/195/205
B2. BW x 5
Chins w/73#
HSPU hands on floor

Notes: Slow under the bar on heavy jerks (pressed out 2 of last 3 reps). Chins felt good, HSPU improving.

derb said...


A: 135/145/155(fail of last SJ)x3
B1: 115/120/130x4/130x4/130x4
B2: BW/10/15/20/20

metcon: 16:29
50lbs for chin ups and 25lb plates for HSPU

This workout was very frustrating for me. I know I could move the weight for the last rep on the presses and jerks but it just wasn't happening.

Stephen B. said...
This comment has been removed by the author.
Stephen B. said...


A.185/195/205/215/225(f on pp)
C.bwt(5)/27(5)/30(5)/33(5)/33(6)***all UB but screwed up rep scheme
19:36...found this quite hard...
chins all COVP with 60# (scaled up from 56#)
hspu off 3.5" bumper plates

**should have had 225#x5...was not struggling with this weight at cocky after third rep and didn't drive nearly enough...stupid...all sets felt strong and 2 second pause at top allowed me to stabilize the weight before returning it to my shoulders
***messed up rep scheme...the way I wrote it down, it looked like 6 sets of 5 chins...only realized mistake on 5th set when friend pointed it out...that's the second fck-up in 2 days...gotta get my shit

Old Dawg (Hari) said...

A: 115, 120, 125, 130, 135
B1: 105, 110, 115, 120, 125
B2:3x2, 3x2, 3x2, 3x2, 3x2


First Round was RX'd using 10 lb plates and 1/3 BW pull-ups.

Second and Third Rounds were "Masters RX'd," which I determined to be normal ROM HSPU's and 25% BW weighted pull-ups.

k.jones said...


A.155/175/185/195/205(failed on second split jerk)

B1. 95 for all 5 sets. Wanted to work on timing and form from front.

B2. 6 reps x5 all unbroken with bwt


Ionly finished two rounds. worked ten hours in 90 degree plus weather then sat in the car for three hours today. So I was just too tired to finish. couldnt get the last two handstand pushups

Brent Maier said...


A Jerk Complex: 60/70/80/85/90kg (198#) - Failed on the 2nd rep of the split jerk on the last set.
B1 SGPP: 50/55/60/65/70/80kg (176#) - Last set, I missed the catch on the 5th drop and nearly killed myself. All is good, no bone bruises or damage done!
B2 WGasPu: Unbroken and tough
C HSPU/WCU: 13:43 w/4.5 inch depth and 65# on pullups.

This workout out in out destroyed me. Not sure why but the only workouts that seem to hurt me the most are where we have to lower the weight back down from over head to shoulder or back. I hate it! My back drop aim is worst than a 2 year old trying to hit the toilet for the first time. The C workout I was thinking 6 minutes was my goal but after 3 pullups in, I was like what the... I was smoked... HSPU's were VERY difficult with the extra depth tonight. Poly, we're all in this together!

Lisa M said...

I had full intentions of doing todays WOD but my daughters testing for Tae Kwon Do ran for 2.5very painful hours - but she did get her yellow stripe. Will do it tomorrow and run a day behind.


We all have our weaknesses but there is no better place or programming that will get you to where you want to be. Dial in your food and rest, do your best on the wods even if that means scaling or do as many UB as possible and know that we are a PACK and we are here for you. You will not find a better community of people to support you through to your goals.

Steve Howell said...

Tried to get too this one today before my soccer game but wasn't able. I'll hit it sometime over the weekend.

Ben Priestley said...

A. 135#/ 140/ 150/ 155(f-on 2nd SJ)/ 155(f-on 3rd SJ)
B1. 65#/ 75/ 80/ 85/ 90
B2. 6x5 (1st rd supinated grip, then 4x overhand grip)

19:47 [2 reps @ 1/3 BWT(53#), 10 reps at 22%BWT(35#), 24 reps @ 19% BWT(30#); HSPU were all piked, toes on 24" box, hands on 8" paralletes]

Notes: Next time, need to whip bar and adjust my grip before each heavy Split Jerk rep. Was banging bar on clavicle coming down from B1. Coach, this felt like a lot of load. I'm worn out!

über Bania said...

A. 135, 165, 185, 205, 215
B1. 115, 135, 155, 165, 175
B2. easy, should've weighted them

3rnds, chins @60#, HSPU with hands on 25lb plates (2" height)
total 10:35

Paul Klein said...

Done on 6/19/2010

A. 165 / 175 / 180 / 185 / 190
B1. 115 / 125 / 135 / 145 / 155
B2. All with body weight only


55lb db for pull ups
HSPU with 1.5" extra depth
27:15 embarrassing
The 12th hspu in round 3 took me almost 5 minutes to get.

jay rhodes said...

Did yeeterday's 2010

A1 Press cluster 2.2.2

145 (2,1+f,2)

A2 - couldn't get on the GHD at all and support my own bodyweight with the DOMS in my quads.

B2 10-1 HSPU's unbroken

C . Powell Raises
12# DB all sets x 7 reps

Joel B. said...

A: 135, 145, 155, 165, 185
maybe should have started a tad higher, but 185 was a great ending set...barely doable.
This at station on duty, and got a call right after A. Got back to start again 3.5hrs later...
B1: 115, 125, 135, 145, 155
should have started higher, but these felt good at tempo.
B2: really tough for me, but did 6x5

Did one round of metcon before another call came in. It was a dang tough round though. Gone several more hours and hung it up for the day. All on 6.18.10 and just posting it today (6.19)

Sean Cummings said...

A. 135, 155, 165, 165, 165 (f on 2nd split jerk)

B1. 135, 135, 145, 145, 155
B2. BW x5

kat. said...


June 15 workout

Part I
weights in kilograms
A. 3x30-3x32.5-3x32.5-3x35-3x35
B1. 50/50/50/50
B2. 20/20/20/20 broken, also used the bands
C. 25/25/25/25 all to parallel, no GHD machine, combined a bench with a lat pull machine (for feet anchoring)

Part II
malfunctioning Technogym rowing machine, I could only use it for pulling without any adjustment of the level - shortened the rest periods
HSPU practice

Michael said...

A. 145,150,155,160,167.5(2.5# on right side - doh)
B1.95,105,115,125,135(wasn't sure how to do them so went behind the neck)
B2.Stuck at BW b/c figured out what the alternating meant in the third round.

- used 52.5#, 45# bumpers for HSPU

The wheels came off with this one, but I'm glad I stuck with it.

I had to kip everything. PUs were in sets of 3 or 4. HSPU were all singles or doubles. Probably compressed by neck given some of my misses on HSPU. I have been trying to practice HSPU but can't seem to improve. Any suggestions?

Michael said...

Sorry - meant to clarify this was
2011 performed 6/25/10.

Rooney said...


2011-performed 6/25/10

A. 175,185,200, 215,225--F on SJ#3
*wrist gave out. Flared up again after initially tweaking it with the snatch work on 6/24. Stupidly didn't ice enough or tape it.

Shut it down until after work. Came back 9+ hours later.

Never tried B1 b/c of wrist

B2. All BW.

Met-con--not rx'd and total s show on chin-ups. Tried first 3 with 75 lbs, switched to just 41lb vest. Tried to switch to 50lb db--couldn't get it to stay.

HSPUs--all strict but no extra depth. Actually felt pretty good on these.

Time: 17:35