mon, june 21, 2010

part 1:
Run 60 sec @ 85%
Rest 4 min x 8
(perform HSPU practice for 10 min b/t sets 4 and 5)

rest 4+ hours

part 2:
A. Snatch Grip Dead Lift @ 6011; 4-6 x 6; rest 2 min
B. High Hang Power Snatch - 3 x 5 - 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 5; rest 90 sec

post loads and notes to comments


Lisa M said...

ooooooh did someone get a new toy - looks like a sweeeeet ride!!

Angelo Fosco said...

Hrm curious on the HSPU practice. Should I be practicing against a wall or practicing being able to do a hspu w/o a wall?

Roch said...

Hey Guys I'm Back to training for the strong man comp with Rob O. in August, won't post but keep in touch.
Just a word to let all the athlete that went to regional and some I had the honor to train with while I was down there : I definitely agree with Brett in yesterday .com video, its getting really exiting to got to train with such strong beings! Great inspiration, open minded athletes.
Lisa I don't have your personal email but BIG HUG to your great little man for me, hope he is well!!

Pfeifdog said...

Have to go to a work function tonight so just did part 2

A. 225,245(with straps),245,255,255
all set a 4 reps except the second set which was at 6
B. 155,165,165,165,165
C. all sets with a green band.

Grip failure was the limiting factor on A.

DAVID X said...

Awesome design. Incorporate that into a t-shirt and I'd buy it.

Soren said...

still no running so did the row after the part 2

Part 2

A. 80,90,95,100,105,110, all x 5 minus 110, 3 reps, could hold on

B. 50,52,52,52,52, working on hip and not arms!

C. Good mornings with 20, x 12

Part 2 from Saturday.
row 45 sec, rest 4.15 x 4
1: 251m, 478 watts
2: 257m, 519 watts
3: 257m, 516 watts
4: 256m, 510 watts

20,13,11,11,10 Clapping push up

and then I had clients.


Sam Harmer said...


Great programming, seeing some great results. Quick question, I compete in Firefigher Combat Challenge Competition about once a month and I was wondering if I should do my skill work and sport specific metcon in addition to the training here or replace some of the metcon work on here with a sport specific metcon? Thanks

Sam Harmer

Crossfit said...

Louise (LuLu)
are you going to California this year again to watch??
Jason (Burlington)

Gillian Mounsey said...

Part 1
Runs felt good
HSPU - 91 Reps
Did 10 unbroken reps on the minute through minute 7. Then fell apart and did all 2's and 3's. My goal was to complete 10x10 in 10mins. Next time?

Part 2 later

Old Dawg (Hari) said...

2011 Part 1 Runs done.

Need to make up the HSPU practice tonight.

(Difficult to find a place both to run and do HSPU's in Manhattan without making too much of a scene.)

Ten WOD's this week. I think if I make it through Sunday, I'm pretty much on my way.

Paul Smith said...


Part 1:

Didn't have time to take 4 min rest b/t sets so I ran on treadmill at a 5:45 mile pace for a minute and walked for a minute x 8

10 minute rest

Part 2:
A: 205x6, 225x6, 245x6, 265x4, 275x3, 275x1 Tempo killed grip on these.
B: 165x3 all sets
C: No GHD so I locked heels under a bench and did negatives. 12 reps x 5


Due to time constraints I usually can't separate my workouts by 4 hours, or for more than about ten minutes for that matter. I have been doing them back to back and just wanted to make sure that this is the best method. Any advice you can give me would be appreciated.

PTS said...

Runs felt good. Rest time was perfect. did HSPU's on the min.

Part 2:
A. 155,175,185,195,205x5, 205x5.
Ok I'll buy the straps.

B. HHPS 95,105,115,120,120.
felt good.

C. 3 sets of 15. Saving the hamstrings for soccer match tomorrow. not sure how to do it with bands. If anyone has video could you link to it?

jay rhodes said...

Did Saturday's triple for 2010 prep

Part 1
Barbell Complex, 5 sets; rest 3 min

Power Clean x 1
Squat Clean x 2
Split Jerk x 3
Front Squat x 4


I figured my upper limit would be around 185-190ish, so I'm pretty happy with that. The cleans weren't too bad but by the time the jerks came around it was gut check time. Split jerks were a little wobbly, but I got em. One second rest or so between split jerks at heavier weights to reset feet.

30 min rest

Part 2.
For time:
1k row @ 90%
20 Muscle ups
1k row @ 90%


Row 1 - 3:33.2
Row 2 - 3:39.5
One failed muscle up at rep 12, threw me off a little, but got back into rhythm.

45 min rest

Part 3.
30-25-20-15-10-5 UNBROKEN reps of:
High incline situps (subbed for GHD)
DB swings, 70#


Ontario Challenge events were released today.

I like the looks of the events.
Any thoughts/input appreciated. Should be a fun day!

joey warren said...

Back recovery WOD
5 rounds:
3 min hill climb on bike
50 walking lunges

back felt tight on last round of walking lunges so cut it short
feeling better every day!

Brent Maier said...


2011: Part 2
A SGDL: 80/90/95/100/100/105kg (231#) - Brought straps today. The last time we did this with 4s essentric movement about killed me.
B HHPS: 60/65/70/76/80/82.5kg (181#) - Back was burning but they felt easy today!
C: GH Raises: 5 rounds - 60 second rest, had to get back to work.

Part 1: Later if I have time...

Brent Maier said...
This comment has been removed by the author.
Lisa M said...

Runs felt good averaged about 260m per minute. Didn't rest the full 4 minutes due to time constraints just walked back to start and went again, was about 3 minutes instead of 4.

HSPU practice did about 25 which is good for me. Gillian you are seriously a beast I love it. Realized I need to go faster and that makes it easier instead of such a slow eccentric.

Part 2 after work...

Roch thanks for your concern. Porter is recovering well he is a tough little man!!

Chris Martin said...
This comment has been removed by the author.
Chris Martin said...

part 1 - switched the run for swim due to a need to improve my swimming. Swam about 1km total.
750m breast stroke- 17:50
have to make up the HSPU tommorow.
b. low back was tired took it easy-
Agree with PTS time to start using the straps. I haven`t used them in about 5 years.

Ali Loach said...

You are SO right that you need to go faster. That was the best piece of HSPU advice Brett gave me. Try not to "look for the bottom", just drop (and I use this term loosely:o) and then push out of the hole. I went from struggling to get 2 or 3 to getting 7 in a row just by working on this.
Oh and nice to see you posting again :o)

unit said...

finally at the gym 2day...

A- SGDL @6011- 225x6/ 275x4 x3/ 275x6/ 300x4
B- HHPS- 135x3 x5sets
C- harop curls- x15 x4 sets
D- HBBS- 275x5 x10sets, 60sec bw sets
E1- strict covp pu- 21/ 17/ 16, 60sec
E2- barbell pullovers- 135x5 x3sets, 60sec
E3- ghdsu- 25lbx10 x3sets, 60sec
F- tabata behind head clapping pushups- 80 (10 all sets)

grip was by far the limiting factor on SGDL... it's getting better, but still a long way 2 go... perhaps straps if this comes up again...

mayb the run later 2night... time for meetings...


Geoff Aucoin said...

Okay, who owns the motorcycle? And who's the blonde in the reflection with the funky-coloured iPhone case?

Angelo Fosco said...

Runs felt good, got about 45 HSPU in the 10 minutes.

Part 2:
A. 145,165,185,205,225x5,230x4
B. 135 for all sets
C. 12,12,12

Kickboxing tonight.

Chris Dunkin said...

2011 part1: 5 total runs and 5 sets of 4 hspu's. Stopped after that. Going to take some more rest.

Joel B. said...

Part 1
Outside runs. HSPU did on 25# bumpers forehead to floor.
4 hrs rest
Part 2
A. 155, 165, 175X6, 185X4X3
used straps this time, 6 seconds is still a long time
B: 105X3X5
C: 12X5
green band on my contraption. Ordering GHD tonight.

Steve Howell said...

Energy levels have been real low last few days going to take more rest days then get back at it.

John Joseph said...

2011 from 6/17
Muscle Snatch
95# 100 102.5 102.5 102.5
High Hang Power Snatch
110# 110 112.5 112.5 112.5
Power Snatch
115# 115 115 120 135
2 min rest
Part 2
5 X
15 Burp
20 Box Jump
25 DU
1:57 2:15 2:25 3:09
Missed fifth set b/c class was starting

Carrie McG said...

2011 Part 2
A. 105, 115, 120(4), 120(4), 120, 125
B. 65, 65, 70, 75, 75
C. 12 reps with red band x5 (1/2 inch) - and I didn't strangle myself! :)

the DL with 4 reps were due to bad tempo. the gym was 29 degrees (no AC) and my legs were so sweaty it kept slipping down and screwing me up.. solved that by chalking my legs!
took the weekend off and rested and iced my rib/chest issue, and it seems to have resolved.. really happy. felt fast and strong today.

Andrew said...


Part B (did first due to gym availability):

A. 155x6, 185x6, 205x6, 226x6, 235x5, 245x4
B. 135, 115, 115, 115, 115
C. 25lbx15, 45lbx10, 25lbx13, 25lbx12

A. felt great today. Much better the second time around, vs. last week.
B. just didn't feel right at all, so I kept it light. Shoulders felt wonky at the top.
C. a bit too ambitious with the 45lbs. Love it, though.

Part 1 (8h later):

Ran on treadmill at 3% @
HSPU practice
5min/mi x 4

Lotta work to do here.

Lucas said...

Runs felt good.
Had to cut HSPU practice to 5 minutes because my shoulder started to hurt, got 30.

A. 135, 155, 175, 185, 195, 205. That tempo was a killer, my hands are smoked.
B. 120 on all
C. Back extensions done on a swiss ball, I ordered my GHD last night.

I need to be more consistant about posting, I don't miss the WODs but I don't take the time to post. I know Molloy I will work on it.

Chad Walding said...


Made up 6/19/10
-out of town for Dad's day

A. 135,155,185,135,155,165/135,145,155,135,145,155/135,145,155,135,145,155
A2. UBx6
B. UB/10,8/10,8/12,6/12,6/12,6

So yeah....I obviously misunderstoo the "wave load" which was kind of sucky. I was actually glad when I found out I did it wrong because I almost passed out and thought I should reconsider what I'm doing. I get it right next time...on the bright side I got in a helluva lot of front squats.

Part 2

1. 269
2. 276
3. 259
4. 260
Clapping PU's = 41
5. 252
6. 251
7. 255
8. 250
Never let 500m pace go above 1:29. Kept pace b/t 1:18-1:29.

joey warren said...

PM back rehab WOD:
light pool drills- feeling even better! Ice now

Alex Duncan said...

Had to skip part 1. I am in and out of the field (army training) all summer and it is very hard to fit everything in. I am trying my best though, despite a brutal schedule and less than ideal sleep.

So Part 2:
a. With Straps: 145x6, 160 x 6, 170 x 6, 180 x 6, 185 x 6, 190 x 5, 193 x4, 193 x 4

B. 125, 130, 135, 138 x2, 138 x2. Grip failing

C. 15, 10#x15, 10#x13, 10#x13, 10#x12

Craig said...

No time for part 1, pool day.

Part 2
A. 135/155/165/175/185/200- strict tempo. tough on the grip ( thumbs).
B. 95/105/110/110/110- good speed.
C. 12x5. tough, really felt the posterior chain working.

mhamilton said...


Part B (wasn't able to do Part A):

A. 185x6, 195x6, 205x5, 205x4, 215x4, 215x2
-with straps. Awesome movement. Tough to keep the tempo down.
B. 75, 75, 85, 85, 85
- really focused on good form. Major problems pulling with the biceps usually. Felt good though.
C. 35lbx15, 35lbx10, 25lbx8, 0lbx15
- used plates. got ambitious though.

LuLu said...

Hey Jay. No we will not be going down there this year to watch, are you going? Roch and I will be heading to CT, for Rob O's strongman comp. More fun to go and compete, it was amazing to watch Roch last year and I am sure it will be unreal this year again. Hope to see you in CT for the strongman, if not then see you in Burlington sometime in September. I will come and train forsure :) LuLu

david83 said...

hello everyone
Part One
(had to modify a bit because of lack of time and I had to row instead)
Part 1 -row
1:34/500 meters
339 meters
1:28/500 meters
337 meters
1:35/500 meters
347 meters
1:29/500 meters

Part two
A-185 for 1 set
195 for 5 sets
has problems with grip
B- feel better
C- total-55 reps

Adam Rogers said...

2nd Part

A - 135x6,155x6,185x6,205x6,215x6,225x4 (holy hook grip my thumbs are sore)

B - 95x3, 115x3, 135x3x3

C - 10 with blue band, 10 x 3 with purple band

Erik Luber said...

A. 40 kg, 60, 60, 60(5), 60(5), 60(4)
B. 30 kg, 35, 35, 35, 35
C. 12 (no band), rest with red band - 6, 5, 5, 4

Wasn't sure if it was best to reduce the reps and use the band or just skip the band...went with the band, never done it before. Those were hard, especially at the top.

Stephen B. said...

Part 1:
sub'd rows for runs (raining outside)...completed....felt good
hspu practice: negatives and reps at different widths and off bumpers (3.5")

rest 1 hour

Part 2:
A. 205/225/245/255(4)/255(4)/265(3)...with straps
B. 115/135/145/150(2)/150(2)...should've kept it lighter...135 was about right
C. 15x5...all very, very broken...with the band, these kicked the shit out of me more than stronger though

derb said...


A1: 165x4/165x4/155x5/145x5/145x4(grip was limiting factor, I should of used straps)
A2: 75 (I need to work on technigue so I kept the wieght light)
B: 9+3/9+3/7+5/6+6/6+6(went to failure with the band then finished the set without it)

rested 4hrs

Run felt good. I think about 300m-350m per set.

Old Dawg (Hari) said...

2011 Part 2:

A: 6x165, 6x175, 6x185, 6x195, 5x205, 5x205
B: 3 Sets of 5x85
C: 3 Sets of 12 (no bands)

Too tired to finish last two sets of GH Raises.

Also owe the HSPU's from Part 1.

Dustin said...

Part 2

A- 135-6, 165-6, 185-6, 205-4, 225-4, 245-4
B- 135lbs. High Hang Snatches felt good.
C-12 unbroken, 12 unbroken, 8&4, 8&4. Seem to be getting strong at these.

Wasn't able to do part 1 due to schedule. No excuse tho, I could have made it happen if I would have prioritized my day a little better.

Nicholas Burgett said...

part 1:
Treadmill, total distance = 2.65 miles
run @ 8.0 mph, rest walk at 4.0 mph

HSPU practice consisted of kicking into HS holds for 3-5 seconds

part 2:
A. 135x6, 155x4, 155x4, 155x4, 155x4, 155x2
B. 75, 85, 95, 95, 100
C. Blue band, 12, 12, 12, 12, 12

Heavy Evy said...

Back at it today, been off since Thursday, nursing some tweeks.

Part 1;
Runs were ok last 15s every set were tough, maybe pushed the 85% a bit.
Part 2
A. 177,187,192,197,207,207 6 reps for all.
B. 110,120,125,130,140(2) felt ok, just need to work my o-lifts more.
C. 12x5 no bands.

Ben Priestley said...

p1: Completed runs. HSPU: 10 strict reps during break, including 2 reps on my first set (new PR, feels so awesome to string 2 together!)

p2.A: 135#/140/145/150(5)/150(4)/150(4)
B: 75# (3x5)
C: 6 reps(thin rubber band)/13(thin latex band)/14/9/12
Notes: On A, grip was weak link, kept strict tempo. Grip improved when I held a narrower snatch grip(between two grooves on bar).

Brandon said...

Part 1
Runs between 300-320m. Easy except the last two where I probably exceeded 85%.

One more day of rest from pushing so no HSPU, thus no 10 min rest.

Part 2
A. 135/185/205/225/245/265 x 5
B. 95/115/135/145/155(f-2)/135
C. No Bands; subbed weighted GHR @ same tempo: 25#/35#x4

Notes: Grip limiting on SGDL with no straps. Next time will strap to push the weight a bit higher. Still slow under the bar especially at higher weights.

Kyle F said...

No Running

Part 2:
A: 135/185/195/205/215/225
B: 135 X6
C: subbed negative lean forward thing

Julian Cruz said...

First day back from pulled quad. Felt good no pain.

Part 1:
Complete. ran at about 65% wanted to take it easy on the quad. handstand felt good.

Part 2:

C.95lb 12x1,15x4

Grip failed me in part A but legs felt strong. Part B felt smooth.

Jonathan3sinclair said...

2011 from June 19

Part 1:
A1. 155, 165, 185, 165, 185, 195
A2. 20 unbroken each set
B. 18 X 3 sets

Rest approximately 3 minutes

Part 2:
4 rounds
45 sec row (221m, 226m, 231m, 232m)
Rest 4:15 (1 attempt AMRAP clap pushups during rest) Total for 4 rounds = 58 pushups

Sean Cummings said...

Part 1:

Had to skip part 1, due to knee soreness and tightness. Not sure what is going on, but it is feeling better each day.

Part 2:
A. 185x6, 205x6, 225x6, 245x6, 275x5, 315x3. Hands were Shot on last two sets, so turned over left hand and used deadlift grip with snatch width.
B.95, 115, 115, 135, 135
C.15x5 at bw

Chase said...


A. 155, 185, 205, 205, 225, 225 x 6reps
B. 95, 105, 115, 135, 135
C. 12 unbroken all 5 sets with light band(red)

Simon Belzile said...

Running was good.

A. 135(6)-155(6)-175(4)-175(5)-175(5)-175(4)
B. 95lbs
C. unbroken

Eric Montgomery said...

Did it yesterday, forgot to post. Had to do part 2 before part 1 due to work and gym hours.

Part 2
A. 175x5, 180x5, 190x5, 190x5, 200x4
B. 115x3x5
C. Purple ~1" band. 12x5

Part 1 (~5 hours later)
Estimated distance covered in each: 315m, 320m, 320m, 320m, 315m, 320m, 320m, 315m. Did as many HSPUs as I could in sets of 4-7 aside from the initial set of 12.

Paul Klein said...

Done on 6/22/2010

A. 175 / 185 / 195 / 205x5 / 205x5 / 205x5
Grip was limiting factor with the 6 second negative.

B. 115 / 125 tore a huge piece off a callous and called it

C. All sets 15 reps no bands.

Melisa C said...

Part 1:

approx .16 miles for all

A. 130, 140, 166, 186(5), 190(4), 190(4)
B. 75# for all
C. all UB

Michael said...

2011 - performed 6/28/10

Part 1:
All runs ~ 325-328 meters. really tried to work on staying at 85%. Still struggling to distinguish gears.

No time for part II, so did GHDs (no bands)
15, 12, 10, 10, 9. These need work.

Kevin said...


2011 - performed 6/28/10

Didn't have time to do both separately. Did Part 1 and then half Part 2 with row sub because did run on Sat when traveling with no access to rower.

Part 1: Sub :45 sec row @95%/3 min rest--250m, 248m, 250m, 255m
10 mins HSPU: working on doing them all strict and stringing 4+ together--35 total.

Part 2:
A: 185(6),205(6),225(6),235(6),245(4),255(4)
B. 135, 145, 150, 155
*felt better; not landing as wide
C. 15, 15, 13, 15, 12
*not rx'd= no bands--still working on form and pad placement