tues, june 15, 2010

If we are to achieve results never before accomplished,
we must expect to employ methods never before attempted.

Goals I'd like to see for 2011 crew:
Close Grip Bench Press 1RM = Power Clean 1RM = Supinated Chin Up 1RM (includes BWT)
64% of CGBP = Seated Shoulder Press
10% of CGBP in DB's for DB Ext Rot - 8 reps/arm

part 1:
A. Tall Clean - 5 sets of 3; rest 90 sec - work on speed, not load
B1. Front Squat Cluster @ 30X0; x 4; rest 120 sec
B2. 20 unbroken CTB chin ups x 4; rest 120 sec
C. GHD Sit Ups @ 2010; 25 x 4; rest 90 sec

8+ hours

part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 3
(10 min HSPU practice)
Row 45 sec @ 95%
Rest 4:15 x 3

A1. Dead Lift @ 22X1; 2-3 x 7; rest 180 sec
A2. Close Grip Bench Press @ 30X0; 3.3 x 7; rest 180 sec
B1. KBS heavy - 21 unbroken x 3; rest 10 sec
B2. 75 push ups; rest 180 sec

post loads and notes to comments


rwcorson said...

I think James meant external rotation 10% of CGBP - 8 reps/arm.
It looks like I have some serious work to do for 2011.

jay rhodes said...

A2. Close Grip Bench Press @ 30X0; 3.3 x 7; rest 180 sec

what is "3.3"?

B2. 75 Pushups. break them up however needed?

Dawson said...

Can someone please enlighten me as to what a "front squat cluster" is? I'm guessing there are 5 different movements with the

As well, a tall clean... same as a muscle clean?


Pfeifdog said...


Here a link of OPT doing tall cleans: http://www.youtube.com/watch?v=MImlmY_vUz4

As for the Front Squat Cluster, someone else will have to explain.


Eric Montgomery said...


Cluster means to do the prescribed first number of reps, rack it for 10s, do the second number, rack it for 10s, and so on. OPT usually posts them for 1.1.1 which is a good way to increase your 1RM and 3RM, but in the case of tomorrow's he means to do 2 front squats, rack it for 10s, 2 FSs, rack it for 10s, 2 FSs, rack it for 10s, 2 FSs, rack it for 10s, 2 FSs, rack it then rest 2 mins and do part B2. So you'll do a total of 10 reps (broken up into 5 mini-sets of 2 reps) for each of the 4 sets.

As for tall clean I'm guessing that means minimal dip/drive--am I right?

Anonymous said...

只有尋常才幹,但具有不尋常恆心的人,一切皆可獲取 ..................................................

Michael FitzGerald said...

James, is that suppose to be 75 push-ups per set or less? If so, poor DJ.

Dustin said...

Tues June 13th

Part 1: Averaged about 300 -315 meters on all 8. HSPU's Felt good

part 2:
A. Snatch Grip Dead Lift - 8-155, 8-175, 7-195, 6-215, 6-235.
B. High Hang Power Snatch - 4-115, 4-135, 4-155, 4-165.
C. GH Raises with bands @ 20X0; 12-15 x 4; Man this was tough the bands.

Dustin said...


I'm a day behind because I don't usually work out on Sundays. How would you like me to post my results if I'm behind. Also - I am going on a backpacking trip Thursday- sunday, and I don't want to skip any of your programming. What do you recommend I do when I get back? Do I just continue to be behind, or do I just stay on track with the current programming?


Nathan H. said...

Hey Everyone,

Just checking in and saying hi! I miss you guys.

I've been doing my own stuff recently.. taking all the amazing things I've learned following James' programming and trying to apply them myself. If I'm not training I'm reading, or teaching, or just learning something from someone. There is so much out there, it boggles my mind. Just when I think I know something my whole paradigm will be flipped. It's literally nonstop. And I can't stop slipping down this slippery slope!

All you consistent posters know how awesome this community is; it just brightens my day. In the fitness world there's usually so much bickering about who is right, or who is wrong; or why one way of eating is bullshit and another is perfect etc. I always think about what Napolean Hill said "Remember that there are 3 sides to an argument: your side, the other fellas side, and the RIGHT side." I love that. I love that no one judges here... it's all about effort. Do your best. Don't bitch or complain. Don't insult. Just work hard, post, and you'll be welcomed with open arms. Just like I was.

I want to thank everyone for their support over the last 6 months - so many times I'd be working out and know that I'd have to post here and face the discerning eyes of the Big Dawgs. More than once it pushed me. It was a pleasure and totally humbling.

James, thanks for all you do.


Anonymous said...

James. Sorry to be a little off topic for todays training but I have GHR question.

Having trouble keeping glutes engaged while above parallel. I can crank back ext pretty well but just can't nail my ghr. Using bands(assisting) is not helping that much.

Should I stay with developing back ext, maybe split squats and other posterior chain work or do you have any pointers

thanks mate

Bin said...


I was wondering if you had any particular reasoning for the strength ratios you've set as goals? I'm assuming they're meant as a way to measure strength imbalances in the body - the only strength ratio I've heard before was that an athlete's bench 1RM should equal his front squat 1RM, and then of course the bodyweight standards (2xBW DL, etc). What's the mechanical significance of having a 64% CGBP as a SSP 1RM and being able to do DBExtRot with 10% of the CGBP? Thanks!

unit said...

search for
upper body strength ratios developed by Charles poliquin... there r tables and explinations out there that may answer ur questions... or perhaps spark a few more...

nathan!... gd 2 hear from u brother!... would love 2 discuss training sometime and hear what uve been up 2...
email me at
if u get a chance...


Eric S said...


Part 1:
A. 135x4, 145 (too heavy for speed)
B1. 145x4 (got painful near end)
B2. Broken (typically 10-5-5)
C. No roman chair so decline sit ups

Shortened rest then:
Part 2:
Average of 220m / 45sec

Soren said...

A: 3 x 5 with 60kg. Speed and catching it with good form was priority. Also can't recieve all the way down yet due to knee issues
Getting there

B1: 70,75,80,80
B2: 20,20,20(not CTB),20 (Not CTB)
C: 25,25,25,25

OPT, did I load too much on the Front Squat when I ended up doing more like 3031 rather than the prescribed speed?


rwcorson said...

if you can't use bands, don't use them. Do the type of GHR that allows you to do the tempo and reps rx'd.

Spider said...

A1: 225-245-275-295(2)-295(1)-285(2)-285(1)
A2: 115-135-145-135-135-135-135

B1: all 72 lb. finished at about the 40s mark

B2: All sets unbroken... lol yeah right. 3min-3:43-4:15 (not including the KBS) Split the first round with 4 sets of 10UB then 5's. The last two rounds were basically all sets of 5. I sweat a lot more than I thought I would.

brian cilento said...

so the goals for the CGBP/% are good to see, i hit all of them except my PC 1rm is lower then CGBP. i have not done a 1rm in PC in a long time so that might be it. i do question if i was doing DB ext rotations correct cause i was able to get 20 and 21 reps.

a. 135-135-145-145-155
b1. 185-195-205-215
b2. ub-br-br-br
c. @rx

question for coach/crew... i understand the concept of UB and unit layed it out nicey nice the other day, but in a work out like this where there is RX rest how should we tackle the work?

Steve Howell said...

part 1:

A: 135/135/145/145/155
B1: 200/205/210/215
B2: All sets unbroken.
C: All sets unbroken.

OPT said...

jay, 3.3 means do 3 tough reps, strip some weight off (usually the more advanced you are, the more weight you will drop) and then perform 3 more reps

mike, jay, yes that is 75 PER set, fraction as needed

dawson, eric said it right re. cluster

dustin, post results on current day andthen when back train as the day prescribes...there is enough variety this time of year to allow enough touches for you

crossfitcrew.com - this usually means that your single joint hip flexors need some lengthening, not so much that your glutes are not working, at the top when the flexors are supposed to combine "release" with the use of hip extensors, they're not letting go...make sense...stretch them dynamically in "pulses" at almost end range as well as "Thomas TEst" PNF style...most times you gotta get someone in there to do it = pain session

Bin, these are ratios that come from other sports and other sources that I see are impt in the "fittest" person...i.e. a balance b/t the lower body dominated sports and upper body dominated sports and the specificity invloved in the sport of fitness...i can guarantee this, if you are off in some areas, they will be exposed somehow down the road

Soren, the concentric is supposed to be the "intention" of speed, if it takes 3 sec that is fine, as long as you intended to move it as fast as rx'd, cool?

brian c, it might mean that your others #'s need to come up...i.e. if you're bench was 225 and you did 21 reps per arm, might mean that you need to do 275 # bench and clean and chin up...cool?

OPT said...

brian c, looked at your #'s yesterday and i'd suggest getting the bench up to 260-275, which then means you're chin up will be close then...what does your PC 1RM look like in relation to this?
this is of course you did the db ext rot @ 3010 tempo and perfect form...

Dawson said...

2011 - Part 1


A. 95/115/135/155/175
B1. 185/185/185/185(3+2)
B2. 20/20/20/9
C. 25/12

Front squats were getting really tough near the end. I think I may have been holding my breath too much during the last set. Felt like I was going to pass out. That's why it was broken... needed to take a few extra seconds to shake the cobwebs.

I found it difficult to maintain my grip for my last set of pull-ups. I was not happy when my hands let go. I let out a pretty loud "F#CK" that you folks in Alberta could probably hear.

GHD sit-ups... Not much I can say there other than I have only done them once before and only for 1 round of 20. They wrecked me. Today during the first round my back started cramping around rep 21. Had to stop during round 2 because felt like my abs were about to shred.

Overall not very happy with todays results. Felt very drained after the WOD this morning. Don't know if it was my breakfast or what. Oh well... Part 2 later on. Left shoulder still feeling weak/fatigued. May not attempt the HSPU practice. That will be a game-time decision.

Andrew said...


Part 1:
A. 135lbs, 145lbs, 155lbs, 165lbs, 175lbs
--> started a bit too light. Great exercise.
B1. 185lbs, 155lbs, 155lbs, 155lbs
--> first set started too heavy. Rest periods were more like 15sec between the 2s. Knew I couldn't keep it up, so went down in weight and opted for better control of pace and tempo.
B2. 15+5, 9+5+4+2, 5+5+4+4+2, 6+5+5+3
--> first time doing kips in over 3 months. Usually do the butterfly, but didn't want to go there with shoulders slowly getting better. To protect the shoulders, I resisted a lot on the negative and the swing, wasting a lot of energy.
C. 20+5, (10+10+5)x3

Now about 2 weeks in, I gotta say I am loving this. The Rx tempo, especially. It's killing me, but being strong enough to control the weight instead of just bouncing up and down is a major weakness for me. Glad to see it exposed so quickly.

You guys put up some ridiculous numbers. Very motivating. I hope to join you soon!

Andrew said...

P.S. Thanks to everyone who posted early this morning to clarify what tall cleans are and what the cluster is. Very helpful and much appreciated.

Mike McGoldrick said...

Part 1:

A. 135,135,145,155,165
Never done these. Felt fast.

B1. 135,145,165,170
Could have gone heavier, but legs are still pretty sore from saturday.

B2. UB,UB,UB,20/4/1

C. UB,20/5, 5/5/5/5/5, 10/7/8
Really need to work on these.

Chad Hall said...


A: 135, 155, 155, 155, 155

B1: 185, 195, 195, 195
B2: UB, UB, 12/8, 10/10

C: 2 sets

could have gone higher on the tall cleans but really wanted to focus on speed.
FS Cluster sucked the life outta me, stayed at 195 to maintain tempo.
CTB felt alright considering I haven't done them in a while.
Pukie was coming so shut it down on the GHD's, will probably finish them tonight after the row.

Need to clean up diet and start eating a lot more...felt slow and tired.

ken c said...

if i can somehow get my close grip bench press 20lbs. weaker, i'll be perfectly balanced.

Melissa said...


Didn't quite get the 3.3 combo right. I did 3,
racked for 10 seconds then did 3 with same weight.

A1: 185, 195, 205, 215, 225, 230 (1), 225 (2)
A2: 85, 95, 100, 105, 110 (3.2), 105, 110 (3.1)
B1: 53 lbs.
B2: 75, 25, 25 - decreased volume. I was late
for work and it took 5 minutes to do the first
round of 75! Will get another hundred
done throughout the day.

BK said...

A1; 315,335,355,375x3,395x2,405x1
A2; 185,195,185,185,185,185
B1; 2 Pood UB
C1; 2 sets horribly broken.
DL felt good until 6th round and nothing left , called it off right there. 2 sec down was the culprit.
CGBB mistakenly stayed at same weight waited 10 seconds between 3,s. Like Larry ,mo and curly here this mornin with the 3 coaches havin NFI!.
Push ups were annoyingly painful .

Poly said...

Another wasted training day.
A. 135, 155, 165, 175, 185 - Felt great
B1. 185, 225, 235(x)
B2. UB, UB
During third set of front squats, dropped bar thinking I was going to puke. I have been struggling all week, don't know what's going on or what to do to get back. Really frustrated.

kat. said...

5 day behind, did June 10th workout.

A1. (in kg) 30(4), 30(4), 32.5(4), 32.5(4), 35(4, near failure)
A2. 6, 4, 4, 4, 4 (all with a thin band)
B. (piked HSPU @1,20m / most of the pull-ups with a band - till, all rounds broken): 20/12, 10/12, 10/12, 10/12

Coach, should I keep this 5-days-behind schedule, or jump on and catch up with the rest of you?

Brandon said...

Thanks for posting the metrics. Like Rob, I've got a TON of work to do. Or maybe take Ken's idea and drop my CGBP.

2011 - Part 1
A. 135/135/145/155/165
B1. 185/205/215/225
B2. Not rx'd (COVP instead of CTB): ub x 4
C. ub x 4

Brandon said...

Coach or others,
On a workout today where I do yet have the capacity to do 20 ub CTB pull-ups, what is your suggestion? Stay with the ub theme and do say COVP or regular? Or do max rep sets of CTB even though it means that each round will be broken? This is not a mental issue right now. I am having problems timing the kip for CTB and physically can't do 20 in a row these days.

Sean Cummings said...


A: 225
B: 56% (125#)
C: 113% (75# DB + 180# bwt = 255#)
D: 8 reps/each arm (20lb DB)

Did yesterday's workout today, do to shoulder and knee soreness. Iced, stretched, and foam rolled all day and feel great today. Going to take on a triple today.

Michael FitzGerald said...

A1. 331/351/361/371/376/381(2)/381 (2)
A2. 194(174)/196.5(176.5)/199(179)x 5 sets
B1. Russian KBS - 40kg
B2. 3:05/4:45/4:56 - this was very frustrating!

Katrina Burton said...

A.) 85# Tall Squat Clean
B1.) 110-105-105-105# Front Squat Cluster
B2.) Did 10 UB Wall Ball Shots (14#) instead. Used a narrower stance than I usually do and it worked well. Focused on technique and dropping into the squat faster. Decided to do WBS instead of pullups to work on a weakness rather than doing the pullups as those are one of my strengths.
C.) UB easy

Chad Walding said...


A. 95/115/135/135/135
B1. 155/155/165/155
B2. UB/17,3/10,4,3,3/12,4,4
C. UB/bkn/bkn/bkn

-Tall cleans felt great, definitly could have gone heavier but focus on form and speed.
-Fronts squats had me sweatin' balls man! Droped back down in weight because I was taking too long with 165#. No issues with knees though
-CTB's felt good. I'm not the gymnast most of the other guys on here are but I was pretty happy with 20 UB followed up with 17 UB. Big improvement
-GHD sit ups were tough with all the other anterior chain activities

*I recently took out all nuts and seeds and I'm using more coconut oil, coconut milk, avocado's, butter and olive oil. I'm also trying to eat a lot more protein. My goal going into this was to get lighter and stronger and so far it seems to be working. I've lost 4-5pds and my strength numbers are improving. I got this idea from Rob's podcast, good stuff!

Joel B. said...

Part 1
A: 85, 95, 95, 105, 115
B1: 135, 145, 155, 165
B2: 15/5, 15/5, 15/5, 12/8
First number c2b, 2nd number covp w/out coming off bar. As sets progressed, I was on the bar a long time (ie the reps were slow) but I didn't come off bar.
C: 1st set ub, last 3 all broken
this will probably destroy me as I haven't done these is several months other than a few in warm ups.

Awesome quote and goals. Really fired me up. Thank you Dawgfather! Maybe the caption from yesterday should have been "anything for you, Dawgfather"

part 2 later

rwcorson said...

You need to work on the c to b, so pick a # that is difficult, but doable for unbroken reps and fight to get there every set. Think of whipping the kip to get your chest up to the bar.

Anonymous said...

June 14th
A: CGBP=226 lbs
B: 63%
C: 115%
D: 14 on the right and 13 on the left. I gassed out.
Tomorrow the double.

Paul Smith said...


A: 135, 155, 175, 185, 185 Felt great and fast

B1: 225, 235, 245, 255 last set was tough

B2: All UB

C: Every set was broken. I didn't have a GHD so I had to create one by locking my feet on a rack and doing this over a bench to get the full hip extension. It was basically a big mess.

frohn said...

Part 1:
A. 50/50/55/60/60kg
B1. 60/65/70/70
B2. 20/20/20/10

Part 2:
1:29-1:32; around 265 meters every round
10 min HSPU pratice on plates
1:29-1:32; around 265 meters every round

jay rhodes said...


Wasn't feeling it today. Not sure if I'm a little fried from the running last night, but the intensity wasn't there.

315 x 3
335 x 3
335 x 2
345 x 1
XXX - called it. Felt very heavy, form was starting to break.


80# DB x 3

B2. 75 x 3, broken, full ROM, not focused on speed

Andrew said...


Part 2 (5 hours after Part 1 due to time constraints):
row: 237m; 245m; 237m
HSPU practice 10min: tried wider stance, tripod, nose to floor.
row: 235m; 221m; 227m

Definitey ran out of gas on the rows.

Each row interval, I alternated between short strokes and long ones. Can't say it made a whole lot of difference...

brian cilento said...

coach.... thank you for the response. i have been fighting a back injury since nov, hence me not going for 1rm in a long time. going to give it a shot on rest day and see if it is inline. as far as bench i guess my number could of been higher but the only guy in the gym that would spot me kept touching the bar so i stopped @245 as a failed rep, prob would have gotten that? that would get me a little closer... as far as tempo and form i was pretty strict on the ext rotation

thanks again

derb said...


A: 95/95/95/100/100
B1: 165/170/170(bar slipped out of hand on last rep and I tweaked my bicep so I shut down)
B2: UB (these felt easy and fast)
C: 19-6/rest of sets very broken

I don't have time today for part 2 will try and do in the morning

Lars said...

Part 2

Rows 250m/each round @ 32-33SPM

HSPU's 5 x 9 sets = 45

Row felt good, and so did HSPU's.

No time or equipment needed for Part 1 (On shift) I will hit up part 1 in the morning.

Jonathan3sinclair said...

2011 wod from June 14

1. 195# (no spotter so didn't max out)
2. %64
3. %120 (155# BW + 80# DB)
4. 8reps/arm with 20# DB

One question for doubles that I was hoping someone could answer for me. While working later shifts I sometimes can't get to certain equipment at the times that are laid out on here, so I was wondering if flipping parts 1 and 2 would be bad, or if I should try combining them all into one workout or what I should do?

Angelo Fosco said...

I am serious about my training and am looking to start following the programming here for 2011. My question is I also do kickboxing mon-thurs for 2 hours a night (7-9 P.M). Do you think this will hinder my results? Also thanks in advance for the awesome blog, it's very appreciated.

Alex Duncan said...

Part 1
A. All x 3 reps, 135, 150, 156, 165, 170
Felt fast and solid in the catch
B1. 155, 160, 155, 135
Fatigued very quickly, legs tired from field training today, had trouble keeping the tempo so I went light
B2. UB,UB,UB, 10/10
Not used to doing these with a 2 second descent, definitely fatigued the abs quicker.
C. All UB
Rest 8 hours
268m (1:25 average pace)
255m (1:28)
250m (1:30)
243m (1:33)
243m (1:33)
240m (1:33)

HSPUs: I really need this practice whenever I can get it. Did 6 evenly spaced sets: 5,3,2,3,2,2

jay rhodes said...

Just registered for the CF level 1 cert at Crossfit Colloseum in Toronto Aug 14-15.

Gillian Mounsey said...

Part 1
A. 85lbs all sets (first time doing these)
B1. 145,155,155,155
B2. UB, 15-5, 15-5, 15-5 (frustrating, need to practice CTB)
C. Subbed toes to bar UB

Part 2
All rows between 212 and 216 meters
HSPU - 32,5,5,5,5,5,5,5,5,5,5,5= 87
Stopped HSPU at 8 mins, RT shoulder hurting.

Anonymous said...

Thanks James- got it.

Will get to work and let you know how I go.


Geoff said...

2011 part 1
A: 100, 100, 100, 100, 100

B1: 115, 115, 120, 120
maybe a little heavier, but fighting cold
B2: used assisted chin up machine to get unbroken sets
-40# x 20, -40 x 20, -40 x (15+2+3), -40 x (14+2+2+2)

C: home made GHD, unbroken, but tempo might not have been correct - just wanted to get done

53 yom/217#/5' 11"

Brandon said...

Rob -
Thanks for the info. I will use your advice the next time something like this comes up. I need to video myself to watch what I am doing...the downside of working by yourself.

2011 - Part 2

Notes: all easy to hold pace except last one.

Chad Walding said...

Part 2

1: 279m
2: 270m
3: 262m
HSPU: 6,4, then 2 every 30 sec
4: 255m
5: 259m
6: 259

Felt ok on rows, little tired. Kept pace b/t 1:20 -1:27. Row was done with "set time."

HSPU are pleasantly coming along. Love the 10 min practice time.

Thx so much for your programming coach! I have been following/posting for 7 months now and I don't think I have ever felt better!

Joel B. said...

Part 2
Rows all right about 248m.
HSPU didn't feel as strong as on Sunday, but got a little better through the session, then got tired. Rowing intervals like this always make me a bit queasy.

ROBO said...

Long story short. i was doing Fran yesterday for a warmup to an ANVIL Wod. and i ripped 30% of skin on left hand and a silver dollar sized rip in the other. so i didnt do 20 unbroken pull ups just did strict ring pull ups

A1: 185 for all
B1: 205, 205, 225, 225
B2: 10 for all
C: had a poormans GHD all unbroken

morning workout

ran 2.5 miles doing 30 secs on 60 off.

julie Migliaccio/Crossfit Performance said...

Games prep 2010

Deads felt heavy A1.225(3),245(3),255(3),275(2),280X,275(2) 255(3)
backed down to 255 when I felt I couldnt keep my back arched...4 months ago I got a 1RM of 285 and was a little bummed that I could go higher...
A2. Close grip BP: 115/95, 125/115, 125/115, 130(2),115, 125,115, 125(2) 115,115,105

B1. 53lb KB swings all unbroken
B2. This was a joke..yes I got all 3 sets of 75 chest to floor push ups in what felt like an eternity. I was down to singles fast after round 2...the 1st round took me just shy of 5 min and then it was 6:30 and over 7 minutes on the last round. It was not for lack of want..my arms shut down!

k.jones said...


a. 165/165/165/165/165
keep it light to work on speed.Felt good on the catch

legs tired last set had to take long pauses at the top

b2.first two unbroken. last two 10-10

c. keep pace all unbroken

rested 15 minutes then just worked on handstand pushups. Didnt have a rower to use

Curt M said...

A. 115, 135, 165, 185, 215
Prob a bit heavy at the end but was feelin good.

B1. 165, 205, 225, 235
B2. All Unbroken

Ran out of time will complete sit ups with row in am.

sHELLy said...

A1. 165,175,185,205,215,225,230 all x 3
A2. 85,95,100,105,110,115,115 (all x 3 - didn't know what 3.3 meant at the time)
B1. 1.5 pood
B2. only did two sets - arms STILL sore from last week and reps were getting questionable.

So tired!

Chris Martin said...

A. 155,165,175,185,190.Felt fast,and smooth. 190 started to slow me alittle.
B.1-had to sub front for Deadlift. I used the same tempo and reps.
255,235,235,215(started way to heavy difficult to maintain tempo)
B.2- 15+5,12+8,10+5+5,12+8
DB ext. rot. 30X1 4 sets of 8-

Eric Montgomery said...

Part 1
A. 105x3, 115x3, 125x3, 135x3, 145x3
B1. 155, 165, 175, 180
B2. 15, 10, 10, 10. Pullup bar about 1ft from wall so difficult to kip
C. Cut to 3 sets of 15--haven't done many GHDs lately

Part 2
7 hours later
Meters per interval: 250, 254, 258, 259, 256, 258. Got warmed up better as I went along. HSPU work was normal ROM on parallettes for 2 sets of 3, then 3 negatives with E-ROM, then 3 sets of 5 on floor.

Mike McNaughton said...

Part 1
A. 95/115/135x3. First time doing these.
B1. 185x4.
B2. 12/5/3,12/5/3,15/5,15/5
UB CTB PR before today was 10. Have trouble controlling kip. Getting better. Definitely the bright spot of the day.
C. 15+5s x 3, 10+5s x 1.

Rested 1.5 hours (8 hrs not poss.)

Part 2
1. 1:26-1:29
2. 1:27-1:29
3. 1:26-1:28
Various HSPU activities.
4. 1:25-1:27
5. 1:26-1:27
6. 1:28-1:30

Dawson said...

2011 - Part 2


Row - 251m/258m/256m

Didn't do HSPU because my left deltoid is still quite fatigued. Worked on joint mobility using a dowel and KB for 10 minutes. I don't want to be inured.

Row - 251m/256m/256m

Steve Howell said...

Part 2

Row:252/252/254= 758
Avg pace 1:28.9/500m with 40s/m
HSPU= 10/3/3/3/5/5/3/3/3/2 = 40
Row:247/251/251= 749
Avg pace 1:30.0/500m with 39s/m

Chad Hall said...

2011 Part 2
Rows felt pretty good.
251, 257, 259
256, 259, 263 (went about 98% here)

strict HSPU work with varying degrees of hand width.

good day today, recovered fine for the rows.

Jenny said...


A1. 3x 255-275-295-305-310-315-320(1)
A2. 130.125-135.130-140.135-145.135-150.135-155.135(1)-155(2).135(1)

B1. 21ub x 53, 70, 70
B2. brutal! time to complete: 4:10, 4:55, 5:00

mhamilton said...


First Post on here. Have been following off and on a few days behind for a week and half. Really digging the programming. No where near some of the folks posting on here but what the hell.

Part 1
A. 95/115/115/115/115
B1. 115/135/135/145
B2. 18,2/12,4,2,2/8,4,3,3,2/8,4,3,3,2

Part 2
HSPU felt pretty could after all the work of the last week or so.

- Tried keep the form and tempo solid for each. Not used to CTB at all and it shows.

Shoulders sounding like their coming along Andrew! Good stuff.

Anonymous said...

A. 95; (115)x2; (125) x 2
B1. 155
B2. 16; 11; 10...jumpstretch
C. SB sit-ups

Carrie McG said...

A. 75 for all
B1. 105, X
B2. X
C. 15 reps x4

had to shut it down after the first set of front squats because what i believe to be my right lat (its just posterior to my midline below my arm) is giving me a lot of pain. it hurt to maintain the high elbows for the front squat and it was bothering me for the pullups too. i'm frustrated. i am probably going to need to get it checked out. sad face :(

Pfeifdog said...


A. 135 all set, work on a pulling myself under the bar quickly
B1. 225,245,245(drop last set and strained in the middle of my back cleaning it back up, so i stop B movements)
B2. 12/8,15/5(need to work on stringing more pull ups together)

Part 2
Row felt good but abs a little fatigued.
HSPU are getting better

über Bania said...

Jun 14, 2010 WOD.
A. 245 lbs
B. 145 lbs
C. 115 lbs (no dip belt, put 3 35's and 10lb plates in backpack)
D. 25lb DB. 6 right, 4 left (ow)

DeeJay said...

A1. 352-372-382-396-401(2)-401(2)-401(2)
A2. 220(200)- 225(200) x 6
B1. 2.5 pood
B2. 4:41-6:07-6:44

Chris Dunkin said...

A. 155x3, 165x2
B1. 225,230,235,240
B2. unbkn
C. unbkn

joey warren said...

Hurt my back today on the third set of deadlifts, feels like Im wearing a 50lb weight vest and cant stand up straight. I crawled into the chiro and it looks like Ill be out for at least a few days. When I can move again, I will email you James to see what I can do. Bad timing, I was feeling great and starting to get in my zone. I will see my chiro everyday this week and hope for a speedy recovery.

PTS said...


6, 50 min soccer games on thurs and friday so I didn't want the DOMS from the front squats.

Instead I hit a bnechmark I;ve been dying to hit and did Angie in 16:55. A PR but I was hoping for low 15 min. Not a good performance.

Brent Maier said...


A Tall Clean: 60/70/76/80/85kg (187#) - Felt good
B1 FSCluster: 70/80/100/110kg (242#) - 3rd round, I stripped 2.5kg per couple. 4th round, I stripped 5kg per couple.
B2 20/20/15+5/10+doubles - When these go south, they really go south. Last round I had to result to singles and doubles.
C: Unbroken - Both hands touching floor

Very strict tempo. I'm really interested to see how these negatives impact my training so I'm not going to jack around with them. I LOVED the Tall Cleans... All this emphasis on technique and refinement is great! Refueled after this one thinking I could recover within the hour to get the row done but this workout was a freaking bruiser! The row is going to wait for another day.

Thanks for checking in Nathan and Joey, keep us informed on how your doing! We'll be throwing a prayer your way brother!

Lauren said...

A1. 215, 225, 235, 245, 255, 265, 265 - this felt heavy today
A2. 125/115 for all

didn't have time for part 2.

Old Dawg (Hari) said...

2011 Part 1:

A: All Sets at 85 lbs (First Time)
B1: 135, 135, 135, 135
B2: 10+10, 10+10, 10+10, 10+10
C: N/A will make up tomorrow

Part 2 tomorrow

Chris Dunkin said...

Part 2: after 20min rest

rows 246,248,250,250,246,250,251,250

HSPU's: 7 sets of 4 on the minute

thought it was 8 total sets of rows.

OPT said...

johnathon sinclair, drop the volume total by 1/2 and do them back to back, minutes b/t each
angelo, keep the volume here at 50% for first 3-4 weeks and add some volume each week while training in boxing as well...you'll adapt and it'll help, spread them apart 6+ hours if you can, dawgs first

Craig said...

A. 95x3x5
B1. 135/145/155/165
B2. 20x4 unbroken.
C. 25x4 unbroken.

Mike McGoldrick said...

Part 2:

3 sets of 10 UB for HSPU practice, 1min rest.

Rows felt weak today. Tried to keep a little in the tank for 95%. Looking forward to a rest day.

This is my second week following the program and I am really enjoying it. It is kicking my butt. This seems to be an outstanding and humble community and I would love to earn a spot in it. Thanks.

Dustin said...

Mon, June 14th (Day Behind)

1) CGBP 1RM - 275
2) 49% (135)
3) BW 180 + 128=308%
4) Couldn't finish due to time constraint

Dustin said...

Mon, June 14th (Day Behind)

1) CGBP 1RM - 275
2) 49% (135)
3) BW 180 + 128=112%
4) Couldn't finish due to time constraint

Screwed up on my percentage. Newbie Mistake, I'll get better.

Sean Cummings said...

A: 135, 145, 145, 155, 155
B1: 155, 165, 175, 185x4sets
B2: All Unbroken
C: Broke once in set 2 and 3

Felt a bit tired from doing yesterdays workout this morning.

Ben Priestley said...

Part 1:
A. 75#, 95, 105, 115, 125
B1. 125#, 135, 140, 145
B2. UB x4
C. 15, 18, 19, 15

Part 2:
248m, 244, 240
6 HSPU + a few subs on paralletes and piked on box.
239m, 241, 237

Notes: Felt great to get 6 legit, strict HSPU today. This is huge progress for me. I feel like I made little to no progress on this movement for 2 years of crossfit. Progress at last...thank you coach.
GHDs were a struggle, I expect to be feeling sore over the next few days.

Anonymous said...


A. 65-70-70-70-70
B1. 95-95-95-95
B2. AMRAP CTB: 10-11-6-6; could not hold on
C. First set unbroken, but the rest very broken

Did not row, but did some hspu work.

david83 said...

2011- Sorry coach worked 12 hours yestereay and did part one at 9:30 pm and the rows this morning. Although I felt good last night
Power clean- 155,165,175,185,190
happy with this.
Front Squat - went a bit to heavy I think- only did three sets because was almost 10 pm
245 for 3
Pull-ups ub, ub , ub
GHD sit-ups only did 80

total hspu's -29
Feel good lately, sleep has been bad but energy and excitment to be in the gym is good.

Craig said...

Part II


3 hspu to depth on the minute.


Kyle F said...


A: 135/135/145/145/155
B1: 185/195/195/205
B2: Unbroken X4
C: Subbed Knees to elbows

No part 2

dmarsh said...

2011/Unloading Week

A1. Snatch Grip Deadlift @ 51X0 x 4-5 x 3: 220,230,240
(100s rest)
A2. GH Raise @ 51X0 x 4-5 x 3: 5,5,5
(100s rest)
B1. 1 1/4 Split Squats @ 5011 x 4-5 x 3: 40,42,45
(100s rest)
B2. Single Leg Hip Extension/Knee Flexion on Swiss Ball @ 51X0 x 4-5 x 3: 5,5,5
C. Toes to Bar @ 51X0 x 4-5 x 2: 5,5

Glute/Ham Raises done on 30 degree decline and only down to parallel...nasty on the hammies.

Curt M said...

part 2
HSPU 5 sets of 6, work on depth and tempo.
2:15 rest due to time constraints.

GH situps from part 1- 4x unbroken

Chase said...


A. 95/115/135/145/155
B1. 185/185/205
B2. 3x unbroken

Ran out of time to complete 4th set and GHD, will go tonight to do GHD and hopefully part 2.

Stephen B. said...

Part 1:

B1. 1) 245/235/215/195/175

B2. UBx4


***was under the impression that I was to strip weight when doing clusters but looking at other posts I see that I may have been wrong

rest 6 Hours

Part 2:

232/245/244/245/238 (distance in metres with damper on 6)...first set was slow out the gate...earlier in the week I was given some tips by a nat'l level rower and so I focused on form throughout

10 min HSPU practice...did sets of regular shoulder-width reps...holds and negatives on paralettes...holds facing away and facing towards wall...focused on tight "hollow" core and control on eccentric phase of the movement

Stephen B. said...

oops....missed of a set of rows in my last post...

Ty-D said...

M/28/6' 2"/205

A. 115/135/135/145/145
B1. 135/145/145/155
B2. 20/20/20/20(not CTB)
C. 25/25/25/25

Simon Belzile said...


A. 85/95/105/115/115
B1. 145/155/165/165
B2. UB/15-5/UB/14-3-3
C. 25/20-5/18-7/15-4-3-3

Nicholas Burgett said...

A. 95,105,115,125,125
B1. 125,135,135,135
B2. 7,6,6,6 - Not CTB
C. 10,10,10,10 - incline situps

No time for part 2.

Rooney said...



A: 135, 145, 155,165,170--first time doing these; pretty tough

B1: 185, 185, 195, 205; tempo good going down, but got slower going up; 185 felt heavier than I'd hoped for the 1st set

B2: A weakness of mine, so took rwcorson's advice and went for sets of 15--15,15,15,20; next time I'll try to get all sets at 20.

C: Unbroken, but tempo was a little off on the last few reps of sets 2-4. Haven't done these at high volume in a while. A little worried about how it's going to feel tomorrow.

Rooney said...

Part II: not sure if this is going to get done. Newborn + long hours at the desk job are making the weekday doubles pretty tough.

Michael said...

2011 - performed 6/22 with Rooney

A. 95, 100, 110, 115, 120 (tried to focus on speed, not load) Not clear on whether there is any pull at the top.
B1. 135, 155, 185, 195 (started too light. Tempo felt good. Will start at 175 next time).
B2. UB - felt good but ripped a callus.
C. UB but tempo was off. Machine sucks so it's hard to get the leg pop to drive from the bottom.

Part II - impossible with newborn and desk job during the week.