thurs, june 10, 2010

congrats to the Hawks for taking "the Cup"
big shout out to Duncan Keith; worked with him in summer 2003; at the time he said he played defense, and I never believed him; he didn't think it was funny...
BIGGER shout out to Marian Hossa, watching him hoist that thing was a great moment indeed for a long journey there, well done my friend, well done; persistence - the quitter's worse nightmare


A1. Press @ 31X1; 3-4 x 5; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 5; rest 2 min
as many rounds/reps in 12 minutes:
12 unbroken chin ups
Row cool down - 10 min @ 60% effort

part 1:
A1. Ring Dips @ 21X1; amrap (-1) x 3; rest 90 sec
A2. GH Raises @ 2010; 20 x 3; rest 90 sec
B1. Clap Push Ups @ 10X0; amrap x 3; rest 90 sec
B2. GHD Back Extensions @ 1010; 25 x 3; rest 90 sec
C1. Close Grip Push Ups @ 1010; amrap x 3; rest 60 sec
C2. Low Pulley Pull throughs @ 2010; 15-20 x 3; rest 60 sec

rest 6+ hours

part 2:
6 sets:
60 sec run @ 85%
60 sec box jumps - 20"/14" @ 90%
60 sec double unders @ 95%
rest 8 min

post loads and notes to comments
double on Friday for 2011, single on Sat and double on Sun for 2010


Geoff Aucoin said...

That OT goal to win was the quietest thing I've ever witnessed in sports...

Heavy Evy said...

Been a Hawks fan since the Steve Larmer days, sweet!

Jonathan3sinclair said...

2011 wod from June 7

Part 1: Before work (9:30 am)
A1. 115, 135, 145, 155
A2. 4 X 4
B. MU from knees + 10 ring dips X 4
C1. 13, 10, 10 (pushups on DB's)
C2. 10#, 10#, 15#

Part 2: After work (10:00 pm)
Ran intervals on treadmill

Ross Blake said...

Some more reading on homocysteine usiing f+v powders on already healthy (ish) individuals

Justin said...

Started the 2011 prep and jsut now able to post. Deployed so thanks for posting workouts early because thats when I work out in the morning. Big help. Have played some pro lacrosse and hoping to train hard for the 11 games with your team. Very impressed.

A1: Press -105 for all sets (4 reps)
A2: 14,12,13,9,7
B: Working on HSPU but 5 rounds with 40 HSPU in all and 12 unbroken chin ups each round
C: Row 10 mins: Display went in and out so lost the distance

Soren said...

A1: 55,55,55,57,57
A2: 9,9,9,9,8,9

Rounds in 12 min
HSPU: 9,4,5,5,6,6,7
Chins: all UB

Didn't make the row, clients came!
Will be patient with the HSPU, but somedays feels like there has been no progression.


PTS said...

A1. 125, 135, 145, 150(3), 150(3)
A2, 9,7,6,5,5

27 HSPU's 10 complete rounds

out of town Friday to Sun, will try to squezze something in.

Eric S said...

A1: 95, 105, 115(3)x3
A2: 10,10,9,6,8
HSPU: 2,10,10,9,8,7 (had friend hold legs for all but 1st set)
PUs: all UB
No rower so ran for 10 min cool down.

Chris Biles said...

A1. 95-115-125-130(3)-130(3)
A2. 7-8-8-5-6

6 rounds:
HSPU 6-3-3-3-3-3
Pull ups all unbroken

Ran out of time for row and had to head to work.

No pop or energy today. Massage later. Need to eat more.

Steve Howell said...


A1: 125/135/140/145/150x3
A2: 12/12/10/9/9
HSPU: 11/10/8/5/6/5= 45
Pull ups: All unbroken
Skipped row due to time.

* Only did 6 minutes instead of 12 was short on time.

tania said...

2010 (just started this weekend to prep for affiliate cup)

A1. Ring dips: 9,9,8 strict should have done more on the first two sets
A2. GH Raise: first round at bwt, second and third with 10# weighted vest
B1. Clap Pushups:10, 11, 11
B2. Back Ext: first two rounds at bwt, third with 10# weighted vest
C1. CGPushups: 13, 12, 10
C2. Pull Throughs: 18, 20, 20 no pulleys so we rigged something up with a band

Lisa M said...

Good Morning Dawgs I am wondering if there is anyone doing the OPT CCP that lives down in the south end of Calgary. I would really like to hook up with someone who is doing it for a potential business opportunity. Drop me an email

Chad Hall said...


A1: 115, 125, 140, 150, 160(2)
A2: 7, 7, 5, 7, 4 (alt. pro and sup)

13, 5, 5, 6, 4, 4, 5, 1 = 43
84 Pull Ups (all COVP, UB)

Row 10 minutes - ~2500M

Last 2 of each HSPU was kipped.
Felt pretty good today.

joey warren said...

A1. 13, 12, 11
A2. all UB- hammies burning
B1. 25, 21, 18
B2. all UB
C1. 15, 14, 13
C2. 35lb, 40lb, 52.5lb all x 20- low back burning

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

A1. 135,140,145,150,155x3
A2. 9,7,6,6,6

11 rounds: 29 HSPU's. chins were COVP

rowed for 2:30 @ 1:57/500 pace. Ran out of time

finished 12th round of AMRAP at 12:03

Poly said...

A1. 155 165 170(3) 175(3) 180(3)
A2. 9, 9, 9, 8, 9
Part 2:
1 round, 8 HSPU. Back seized up right away. Tried to get inverted again and got really dizzy. Probably still in a haze from the picture my brother sent me at 11 last night of him crushing champagne out of the cup in the Chicago dressing room. He just took the foundations course at CF Calgary, and I think he has or will sign up there. Please punish him accordingly.

Brandon said...

A1. 135/155/165/170(3)/175(3)
A2. Need to work on COVP so I switched these to COVP @3121: 6/5/5/4/5

25 HSPUs + 7 rds ub pull-ups

jay rhodes said...


A1. 12, 11, 11
A2. UB (+25# plate held at chest)

B1. 23, 21, 16
B2. UB (+25# plate held at chest)

C1. 12, 14, 12 (triangle, fingers touching)
C2. 15 x 3 @50lbs

Pushing muscles fried.
GH raises, and back ext. got pretty tough for the last 5 or so.

jay rhodes said...
This comment has been removed by the author.
Brandon said...

Question for Coach or others:
All overhead work is bad these days. Press is weaker (down from 1RM of 215 to probably 195) and HSPUs are not progressing very much. A bit of tightness in the top of the shoulder, but no pain. Shoulder is not affecting cleans, push press or bench, but I feel weak on Snatch (squat more so than power), snatch balance, jerk, thrusters and OHS, in addition to press and hspu's.

Am I missing something besides some external rotation work?
Thanks for any help,

dmarsh said...

A1. Split Stance Single Arm OH Press (Fat Gripz, DB) @ 5010 x 4-5 x 5: 60,65,70,75(4),75(4)
(2 min rest)
A2. CTB Pullup @ 21X0 (Pronated Grip): 11,10,9,7,6
(2 min rest)

B1. DB External Rotation @ 5010 x 8 x 3: 15,15,15
(60s rest)
B2. Bent Over Trap 3 @ 5010 x 8 x 3: 15,15,15

A1. Left arm could not get 5th rep on sets 4 & 5. Could've gotten 5 with right arm.
A2. Noticing the left side dominating the pull as left pec always hits bar first/exclusively. Need more single arm pulling work?

Lars said...

A1. 165x4,170x4,175x4,185x3,190x3
A2. 6 on all 5 sets

4,3,2,3,4,5,5,5 = 31 total
96 total pull ups all UB

row 2320m

Presses felt solid. First couple of C2B pull ups felt good, but got tough fast.

I needed to put my hands on DB's for the HSPU's to keep my injured wrist in a neutral position, thus the low numbers. Pull ups felt good and fast.

Row sucked because I rowed for 10k yesterday and didn't feel like doing more today.

Mike McGoldrick said...

Trained at 5 this morning. Much too early for me, felt tired.


72 pullups
pullups all unbroken, some kipping, some butterfly

Pullups felt aweful. Felt like I weighed 60 pounds heavier.

Anybody elses hammys destroyed today? Mine are wrecked from Tuesdays workout, it's a good pain.

Lisa M said...

Felt like doing something today - first time I have even remotely thought about it since regionals. So... worked on snatch technique fetl really good ended up getting a PR at 100# not even a press out! Amazing what a little bit of rest can do for you.

Then rowed 5km at about 75% 22:20 min.

Felt really good to get a sweat on will see how it goes from here...going to hang out in Montana at the lake over the weekend maybe hit up a trail run or two.

Stephen B. said...


rest 5 min

9 complete rounds
43 hspu
108 covp chins (all chins UB)


rowed 2130m...felt good

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

A1: 105x4, 115x4, 125x4, 135x4, 145x3
A2: 13, 11, 10, 10, 9

HSPU: 2,3,2,3,3,3,2,2,3,3 =26
CU's: 12 unbroken x9=108

9 complete rounds + 3 HSPU = 134 total reps

Rowing Later Tonight

chris martin said...

A1. 115-4,135-3,3,2 125-4
A2. 6,7,5,4,5- mixed split,sup.,pro.
7 rds in 12mins-
hspu-4, 2, 2, 3, 2, 1, 1
hspu- done using 25lb plate, approx 2 finger width.
row 10 min @60- 2352m, 2:04ave/500m
28s/m , 169 ave/watt.
found it really hard not to giver on the rower.Focused on keeping easy strokes and below 28 s/m

Julian Cruz said...
This comment has been removed by the author.
Julian Cruz said...

A1. 125,130,135,140,145(3)
A2. 12,10,10,9,8

7 rounds
84 UB Chin-up

Row felt good. HSPU are a big weakness

Joel B. said...

A1: 105, 110, 120, 125X4, 130X3
A2: 10, 8, 8, 6, 6
Definitely stronger than last week on both these. Felt good.

6.5 rounds
HSPU thumbs 20" apart and reps=6, 4, 4, 4, 4, 4, 4
total reps with pu (covp): 102

row cool down: 2400m/10min

Still adjusting to 24hr shifts started beginning of month, but going to bed at 8:30 on off days seems to offset as much as possible


Paul Smith said...


A1: 185 for all sets 3,4,3,3,3
A2: 9,8,6,5,5

Used 4" Blocks on HSPU to increase ROM. Reps drop dramatically after first set:
13,5,4,2,2,3,2,2,3,2 all chins ups unbroken

Didn't have time for the rows today.

Gillian Mounsey said...

A1. 100,105,110,115,117
A2. 15,10,12,11,8
7.5 rounds
HSPU reps - 26,15,10,8,8,6,6,5 = 84
84 UB chin ups
Total reps - 168

Forgot to record row distance, upper body was shaking from HSPUs

Robert said...

A1. 115-120-1225-130-125(lbs)
A2. 4-5-6-4-4
5.5 rounds
HSPU: 6-5-5-6-3-5
Chin ups: 4-5-6-4-4
2121m rowed 2:06/500

Row felt better after 1000m. chin ups/pull ups are still tough both because of BW and shoulder.

Spider said...

2010 Part I:

A1: 11-9-10
A2: 20-20-20
B1: 21-22-17
B2: 25-25-25
C1: 15-16-13 (did diamond pushups)
C2: 15-15-15 (All with a band and a pole; low back was BURNING by BE's)

Part II:
(Timed a 30 sec run out of the box- was probably about 250m at 85%)

Box Jumps: 40-45-46-47-47-47
DU: 71-69-72-67-65-76

Each round I felt pretty gassed at the end. DU's were broken; I think the most UB was about 35

joey warren said...

rested 6 hours
Runs at 85%
Boxhops- 33/34/31/32/32/32
DUs- 76/72/71/82/87/81

Dawson said...


A1. 115/125/135/145x3/145x3
A2. 6/5/5/5/5
B. 7/5/5/4/4/4/4/3/3/3/3 = 45 HSPU
10 rounds pull-ups unbroken = 120 pull-ups
C. 2479m

Left shoulder felt weak with presses. Tore my hands a little on the pull-ups.

Mike McNaughton said...


A1. 135/140/145/150(3)/155(1)
A2. 5/5/4/3/3
HSPU: 11/5/7/10/10/6=49
PU: 6 rounds all unbroken
Row nice and easy. Paced between 2:15 and 2:25. 2205m total.

jay rhodes said...


Part 2 (6 hrs rest)

Did this one at the track, subbed a 400m run for the 60 sec run so that I ended up back at the box each time.

1. 63 sec, 49 box jumps, 65 DU's
2. 65 sec, 47 box jumps, 65 DU's
3. 69 sec, 49 box jumps, 66 DU's
4. 71 sec, 53 box jumps, 62 DU's
5. 68 sec, 54 box jumps, 61 DU's
6. 69 sec, 56 box jumps, 62 DU's

Wind picked up pretty hard on the backstretch during set 3 and 4, kicked my ass....hence a bit of drop off in the run times.
Found that the box jumps got more tiring when I stopped to take a breath, so set 4,5,6 I just didn't stop moving.
Double unders got nasty every time. Whether I struggled to get my first 10 or hit 40 off the start I couldn't seem to break into the 70's.

Stephen B. said...

Two mistakes in my last 2 posts: only posted complete rounds on hspu/chin wod and in second post didn't include hspu total and extra chins. Managed another 6 reps before clock ran, total reps
45 hspu + 112 chins=157

Alex Duncan said...

A1. Shoulder Press is a huge weakness of mine
115x4, 120x4, 123x4, 127x3, 128x2
Focused on keeping the exact tempo throughout

A2. Switched Grips each set
Pro x6, Sup x9, Pro x6, Sup x8, Pro x5

AMRAP: 8 rounds all Pullups unbroken, 24 HSPUs total.
Forearms/Grip fried.

Row felt good: 2280m.

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

part 1-
A1. 11-9-7
A2. complete UB
B1. 15-13-11
B2. complete UB
C1. 15-10-8
C2. 90(10)-75-80

Part 2-
runs all just over 200m (100m turn around)
BJ's: 25-26-25-28-28-28
DU's: 80-78-75-75-72-72

Eric Montgomery said...

A1. 135x4, 140x4, 145x4, 150x4, 155x3 (compare to 140x4 last week)
A2. 6, 5, 5, 5, 4 (compare to 5, 4, 4, 4 last week)

9 full rounds--12, 9, 6, 6, 7, 6, 4, 4, 6 on HSPUs, all pullups unb.

Rowed 6 mins, ~2:05 splits, 1440m covered.

Mike Molloy said...

A1: 135x3 140x3 145x3 150x3 155x2(f)
A2: 12-8-8-8-8

HSPU/COVP Pull Up Metcon

HPSU-7 Rounds- 22,7,6,5,5,6,6=57
PU- 6 Rounds Unbroken


150x3 is a PB. As is 155x2.

Wanted 25 HSPU in the first round.

Anonymous said...

You can't spell asshole without Hossa

Michael FitzGerald said...

A1. 11/11/10
A2. UB x 3 - hands on bum
B1. 19/15/15
B2. UB x 3 - hands on chin
C1. 17/15/13
C2. 75lb/85lb/95lb

Carrie McG said...

no 2011 training today, instead did a partner workout at CrossFit Kitchener for the CrossFitters for a Cure (Alex and Matt!) :)
AMRAP 2 minutes of each for a total of 3 rounds (30 mins total):
ball slams, burpees, wall balls, push press, KB swings
it sucked.. but it was good. it was awesome to work out in a group! i get lonely sometimes working out all alone.

Lisa M said...

Gillian you are truly amazing. I can't wait to get back at it and have your Huge numbers to chase it is awesome.

Erik Luber said...

A1. 40 kg (5), 42(4), 43(4), 44(3), 43(3)
A2. 11, 10,8, 9, 7
HSPU: 7,5,6,5,4,4,3 = 34
PU: 6 rounds (did make the 7th round in time)
row a little over 2k, felt good

Press felt a bit better than last time. Went for a more deliberate pace on the Metcon, wanted to try for higher reps per set, so took sufficiently long rest in between. HSPUs felt good today.

Andrew said...


Shoulder pain today when I tried presses and pullups, so I just did a lot of stretching, self-myofascial release and rehab/external rotation work.

Justin, be careful. My shoulder troubles started like yours about a year ago. I kept pushing ahead and didn't see anyone about it. Some workouts were good, some were bad. Now, I can't throw a ball, can't do kips, can't press from the shoulder.

The external rotation work is good, as weak rotator cuff is probably contributory. A lot of my problems started there, then progressed to subscapularis knotting up, subscapaularis tendonitis at the insertion point, tight pecs, tight lats. CrossFit seems to have a lot of internal rotation movements (pushup, dip, pullups of any kind, muscle-ups...), so subscap, pecs and lats are prone to getting tight and knotting up. In my case, it got to the point that my physio has demonstrated that my humeral head is 1/3 translated forward at rest, because the internal rotators are pulling my shoulders forward. This leads to impingement and even more problems.

Stretch your pecs, your lats, get someone to check out your subscapularis, as they may need to be released, and continue the external rotation work. Don't end up like me!! It's been 3 months of rehab now, and the improvement has been marginal.

Hope tomorrow's WOD gives my shoulders a break!

Julie Migliaccio said...

Julie Migliaccio/Crossfit Performance

2010 Games prep

Part 1.
A1. 7,5,5..This is huge for me because of severe shoulder pain from an old injury I have steered clear of Ring dips or any other dip for 2 years! was using the band up until last week..Now off the band and feeling good!

A2. GHD 3x 20 all unbroken
B1. Clapping pushup's 13,12,10..chest to floor
B2. Back extensions 3x25 all unbroken...smoked!
C1. Diamond pushups 12,11,12...chest to floor
C2. Low pulley pull through's, 15, 20,20

Box jump practice...

Chad Walding said...


A1. 120x4, 130x4, 135x4, 140x2, 135x3
A2. 7/6/5/6/5
3/1...went to band then 14/9/7/6/7
72 total pullups
total distance on rower was 2326m and my back was cramping at this point. Never had that happen before, I think the over head work and shoulders were pretty fried! HSPU's are still a major weakness for me, especially when I try to keep it within 30inches. My wing span is long.

Pfeifdog said...

A1. 155-165-175-180-185
A2. 5-6-6-6-5
6 rounds:
HSPU 6-5-5-5-4-4+2
pull ups broken after first round (hand torn during first set and had to put on glove to keep going)

sub'ed a 10 run for the row.

Norm said...


HSPU: 15/6/5/6/5/5/4/5/3=54
Chin ups: 8x12=96

Row: 2315

grips smashed during chins, otherwise felt good, MLC we are going to miss you in Winnipeg! Good luck in Ottawa!

Anonymous said...

A1: 134(4), 139(4), 146.5(4), 149(3), 149(3) On the third set I had an extra 2.5 on one side, oops.
A2: 9,8,8,8,8

7 rounds complete + 3 HSPU and 4 pullups. HSPU-13,6,7,7,4,7,7,3=54 total HSPU

Rowed 10 minutes-2541 meters, I sprinted the last 40 seconds.

Heavy Evy said...

A1. 115#x4,120x4,133x4,143x4,153x3
A2. 7,8,6,5,5 all pro,

8rnds + 3 HSPU
HSPU: 18pr,4,3,3,4,3,3,1fell,3=42
All UB COVP(need the most work)

153x3 I think is a pr as well.

Dustin said...

A1. 4-135, 4-155, 3-165, 3-175, 3-165
A2. 12,10,8,7,7
All Chinups unbroken for 9 Total Rounds
HSPU - 65 t
Row cool down - 10 min @ 60% effort

My neck and traps cramped up during the row making it the most uncomfortable 10 minutes of my life. Good workout - thanks.

Aaron said...

220 lb
20% bodyfat

training hard, long way to go


A1: 135x3 115x4 125x4 130x3 130x4
A2: 4 4 3.5 3 2.5 ((I notice when doing to tempo I do it much worse, which obviously is the point))

HSPU (modified off wall feet hooked on top and legs bent)
5 rounds
21 18 14 15 13 mod hspu
8 broken chinups, 9 10 7.5 5 assisted 100 lb assist weight

** elliptical cool-down, 122kcal

Kyle F said...


A1: 145(4)/145(4)/145(3)/145(4)/155(3)
A2: 8/9/8/8/7

Pull Up: unbroken for 107 total
9 rounds for 62+107=169

Press felt ok. AMRAP felt real stong. Could have done pull ups all day.

Old Dawg said...

A1: 4 x 110, 4 x 115, 4 x 120, 4 x 125, 2 x 130
A2: 10, 8, 7, 6, 6

6 Rounds
HSPU's: 5, 4, 4, 3, 3, 3 = 22
Pull-Ups: 6 x 12 unbroken = 72

Row = 2166 meters

Brent Maier said...


A1: 95/115/135/145/155# (3)
A2: 7/6/5/5/5

HSPU: 15/7/5/4/4
PU: 5 unb

Row: 2485 meters

8:30 by the time I got home to do the workout... No supper, should have just skipped this but I'm still in the break in period. Need the OH work and still shocking the system. Goal on AMRAP was to hit 5 solid rounds and get as many HSPU's as I could. After A1/2, my arms were toast already. The AMRAP wod hurt tonight. Good Night!

Yelvi said...


A1. 145/150/155/160/165(3)
A2. 9/8/8/7/6

HSPU: 12/8/6/5/5/4 45 total

Skipped row, ran out of time. Went for less overall rounds so I could get more HSPU out, which are my weakness.

Ben Priestley said...

A1. 90#/95/100/105(3)*/105(4)**
A2. 10/9/8/8*/9**

HSPU: 1+3subs/ 0+3subs/ 0+8subs^/ 0+10subs^/ 0+7subs^/ 0+5subs^
Pullups: unb

Row completed at 2:10-2:13/500m pace. Felt really smooth after 7 minutes in, after which pace hardly wavered.

*Set 4 came 7min after set 3
**Set 5 came 90min after set 4 (sorry coach, got interrupted)
subs = toes on 24"box, hands on paralletes, strict pike
subs^=knees on 24"box, hands on paralletes, strict pike.

Out of town, will miss Friday/Saturday, back on Sunday.

├╝ber Bania said...

PT Test this morning...felt horrible getting up at 4am.
2min: 66 pushups
2min: 77 situps
2mile run: 14:06

1hr rest, then...
A1. 95x4, 115x4, 135x4, 155x3, 155x3
A2. 8, 9, 8, 8, 7

B. 9/12, 8/12, 8/12, 9/12, 7/12, 7/12, 6/12, 2/0

56 HSPU tot. 84 PU tot.

C. 10min row, damper 2, 155.6 watts avg (2:11/500m)

BK said...

Part 1:
A1; 9.9.9
B1; 20.20.20
C2; 15,15,15 (with 1 inch band)
Part 2;

Craig said...

A1. 115/125/135/145/145(3)
A2. 7/6/5/5/5
11 rounds / 73 hspu
12/7/8/7/7/5/6/5/7/5/4 = 73

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

2011 - did this Thursday morning
A1: 115x4, 120x4, 125x3, 125x2, 125x2
A2: 6, 6, 5, 4, 4

12 minutes of HSPU + 12 chin-ups
5 rounds + 4 HSPU
HSPU: 8, 6, 6, 5, 5, 4 - feet hooked on bar, hands on plates
chin-ups: 12, 7+5, 6+3+2+1, 5+4+2+1, 5+4+2+1

10 min. row - 2260m

workout time: 1:20
53 yom/217/5' 11"

DAVID X said...

A1. 125x4/135x4/140x4/145x3/150x3
A2. 6/5/4/4/3
Amrap: 85 reps

Melissa said...

Catching up on my posts - I apologize for the delay.

2010 Part 1:

A1: 9, 8, 7
A2: 20 X3 UB
B1: 16, 13, 11
B2: 25 X 3 UB
C1: 11, 12, 11
C2: 20 X 3 with 1" band

Part 2:
Box Jumps: 51, 50, 45, 50, 47, 52
DU's: 61, 59, 64, 72, 61, 74

Rooney said...


A1. 155(4), 165(4), 170(3), 175(3), 180(2)
A2. 6,5,5,3,4
12 Min AMRAP
Pull-ups=9 rounds=108
*Very frustrating/humbling on HSPUs. Alternated between kipping and strict. Had a few one rep rounds with kipping b/c of lost balance.
Row--low back very tight