2011A1. Close Grip Bench Press @ 30X1; 8,8,6,6,4; rest 2 min

A2. Supinated Chin Ups @ 41X0; 3-4 x 5; rest 2 min

B1. Seated Parallel DB Press @ 31X2; 6-8 x 4; rest 90 sec

B2. 1 Arm KB torso row @ 2011; amrap/arm - 2pd/1.5pd x 4; rest 90 sec

C. DB External Rotation @ 3010; 6-8/arm x 3; rest 45 sec b/t arms

2010A1. Push Press @ 22X2; 3.3 x 5; rest 3 min

A2. Chin Ups - 25 unbroken x 5; rest 3 min

post loads and notes to comments

## 74 comments:

Can one arm bent over DB rows be subbed for one arm KB rows?

For 2011 B1 and B2.

Can I get an explanation of what exactly the movements entail?

I have a pretty good idea, but I just want to be sure.

tks

Wow,nice, one of the best read posts so far.

Three ladies that have worked tirelessly at CFP striving for excellance Jules'Precious' Migs(team), Amy' Pistol' Mandelbaum(ind), and Melissa 'MelMull' Mulligan(team) at regionals.

So proud of ya passion and drive , keep the dream running!

A1. 185x8/205x8/205x6/205x6/205x4

==>Didn't stick to the tempo and stayed that the same weight.

A2. 30x4/35x4/40x4/45x4/50x3

B1. 35x8/40x8/45x8/45x8

B2. 2 pood x10 all 4 sets

C. 25x8 all 3 sets

We had a front row seat during Pistol's 3rd wod at the Northeast Qualifer and she absolutely killed it. Amazingly strong.

I'm like a kid on Christmas morning seeing my "Unbroken" back on the OPT site.

MelMull

A1: 70,70,75,75,85 (2) got cramp in hamstring, not funny, but fun to look at, trying to rack when fatigued and cramping in hamstring!!!

A2: 3,3,3,3,3 with 24 kg

B1: 5x8 reps with 15 kg weight plate.

B2: 8/8, 7/8, 9/8, 8/8, 8/8 with 2 pood

C: no db at home

Iccchh, shoulders still cooked from the 150 PU saturday!

Soren

A1. 165,175,195,197,205(3)

A2. 25lbs, 35, 45, 60, 65(3)

B1. had to use barbell seated press. 85,95,100(7), 102(5)

B2. not sure if these were done correctly. 18/arm, 15, 10, 18

C. 15lb barbell 8 reps /arm.

soccer game later tonight

30/m/5'10"/177lbs

2011

A1. 135, 145, 165, 165, 175

A2. 25lbx4, 25lbx4, 35lbx3, 25lbx2 (shoulder pain kicked in so I stopped), BWx4

B1. 20lbx8, 20lbx8, 25lbx8, 30lbx6

B2. 6, 6, 6, 6

C. 10lbs x 6 reps per arm x 3 sets.

A1 felt fine and well controlled through the rx tempo.

A2 I had to be really careful with because of my injured shoulders. The negatives and the bottom position tend to cause pain. Much better than before, so it's good to see the rehab doing some good.

B1 I had to be really careful with as well because of shoulders (I haven't been able to press with DBs since last summer!)

B2 I followed a youtube video I found: http://www.youtube.com/watch?v=vTJTcEhXIUc

but I didn't follow correctly, as I didn't lean over to one side enough...

C Couldn't even do these last time d/t injury. Very happy to see improvement in my shoulders.

samy - yes

craig - b1 - sit unsupported on a bench and press db's overhead - palms facing your head (parallel), 3 down, 1 pause, explode up, 2 sec pause overhead, b2 - one knee and hand on support, pull KB high with slight rotation of body at top, use scapulae more than lat, 2 down, no pause at bottom, 1 to pull up, pause 1 sec at top

well hello ladies...

2011

a1. 185, 185, 195, 195, 205

a2. 4,4,4,4,4... should these be weighted? seems everyone else doing it.

b1. 35,40,45x6, 45x6

b2. 13/13, 7/8, 6/7, 8/8

c. 30lbs

Brian -

Depends if you can do the movement perfect at the prescribed tempo. The first few times I did it, no weight. Now that they are getting easier, I add weight only if I can maintain form and tempo.

A1-8/140/170/8/180/6/180/6/205/4

A2-BWT-4, bwt plus 30-4, bwt plus 35, bwt plus 40 , bwt plus 45

B1-105 for 6 reps for 4 sets

challenging at temp

B2- firs used at 24 kg ball thats all I had, so I switched to a 70 lbs DB for 7 reps for 3 sets

C1- 20 lbs 2 sets 8 reps

hard.

thanks

d

2011

A1. 185/205/225/245/265

A2. 35# 4/4/4/4/3

B1. 50#/60/65(f-4)/55 x 6

B2. (R,L): 13,13/12,11/11,10/10,10

C. 25x8/25x8/30x6

Notes: DB Press testing shoulder today. KB row very tough when trying to focus on pulling with scapula.

Brandon

2011

Took Saturday off for a volleyball tournament, which I tweaked my knee in. Not sure what I did but it just feels really unstable. Did my own thing yesterday because of it. Luckily could do today's.

A1: 155, 165, 185, 185(5), 195(3)

A2: 45, 50, 55(3), 55(3), 55(3)

B1: used KB(kg) 16, 20, 24(6), 24(6)

B2: 10/8, 6/6, 6/6, 6/6

C: 8/arm with 15lb DB, highest DB at gym.

Notes:

Felt pretty good, B was difficult, hard to maintain tempo at top of torso row, that was the limiting factor.

May have to take tomorrow off as well, depending how my knee feels.

m/32/155#

...did my CGBP that i missed sunday, to start off, hit 235# with relative ease, failed at 245#, don't think i gave myself enough rest time. will try 240# next time.

rested a bit, then did WOD with 145# all the way through, chinups all unbroken.

A1. 195x8, 205x8, 215x6, 225x6, 240x4

A2. 32kg x 4 x 3sets, 40kg x 3 x 2sets

B1. 40lbx8, 50 x 6 x 3 sets

B2. 12, 10, 10, 10

C. 20lb x 8, 6, 6

Felt pretty good today, especially after taking 3 days off for some camping and biking.

Bench was strong and smooth.

Chin ups felt pretty good too.

DB presses felt a little unstable, but I guess that's part of the challenge.

KB torso row felt a little weak.

DB rotations crashed fast after the first set. Definite weakness of mine.

Nice ABS wow i aspire to have those one day and to have my picture on this blog!! Great job ladies.

David X - you are famous as your mantra was posted on cfjax.com i am linked to their facebook page for some reason and saw it there - awesome!!

A1: 135, 135, 145, 150, 165

Shoulder is almost normal feeling on these, which is great. I am able to push more with less mental energy going towards dealing with annoying shoulder.

A2: 45, 50, 53X4, 55.5X3X2

tough tempo...beginning of sets seemed easy and by the end it was a different story

B1: 35X8, 40X6, 40X4-25X4, 35X7

ok...db's highest I have is 25's...holding multiple db's sucks. This is why I switched in set 3...just couldn't hold on and do lift.

B2: 8/8, 8/8, 6/6, 6/6

really difficult to hold tempo on these

C: 15X8/8, 17.5X8/8, 20X7/

6

great improvements happening here

Pretty jacked up about getting through a workout today. Didn't push too hard, but made it through.

A1. 135 155 185 205 225

A2. 35 45 55 55 x4

B1. 35 45 55x8 55x6

B2. 10 10 8 8

C. Best part of this exercise is it shows me a glaring weakness I have. After stumbling and cheating through one set at 25, I grabbed a 10lb plate and fire off high reps.

OPT

thanks,

2011:

A1: 185, 205, 225, 235, 245, 245

A2: 45x4, 55x4, 60x3, 65x3, 65x2, 60x3 Failed on 2nd set w/65lbs had to drop weight to keep tempo and reps

B1: 45x8, 60x7, 60x6, 60x5 Palms facing out. Didn't know that I was suppsed to be doing these with palms facing in.

B2: 21, 21, 18, 19R/18L Looking at other posts, I'm not sure if I was doing this right.

C: 15x8, 20x8, 20x6

2010:

A1: 155/135,165/155,175/165,185/165,185/155.

A2: all UB.

Tempo was tough on A1. A2 big breakthrough getting all sets butterfly UB and empowering to be able to readjust the grip/feel of bar to save hands mid set. Never taxed throughout.

Thanks OPT,

2011.

A1.155,160,165,185,205

Tempo made this more challenging than I thought it would be.

A2. Did bwt only.

B1. 35X8,35x6,35x6,35x6

Shoulders felt tired from yesterday.

B2. 10,12,12R/11L,12. Using 70 pound db.Tempo made this killer for the shoulders.

C.15 pound DB, 6/arm x3

2011

A1. 155,170,185,205,215x3

A2. Bwt, 10#, 35#'s x3 (Question: Was the 4 second tempo going up or down? I did it going down but I wasn't sure..)

B1. 45,50,55,60x6

B2. used 70lb DB: 11,8,9,9

C. 10,15,20 all 8 reps

2011

A1. 145(8),145(8),150(6),150(6), 155(4)

A2. BW plus 35(4),40(4),53(4),60(3),60(3)

B1. 35lb db's all sets 6 reps

B2. 16/16, 12/12, 12/12, 12/12, 12/12

C. worked very light with high reps to failure - 5lbs (did it more like a rehab movement)

Weak today. Stung repeatedly by wasp 1 hour before workout. Adrenal response sucked the life out of me.

Back rehab Wod; back is feeling about 80% now after 1 week since injuring, I will start incorporated more intense movements this week- sprints, kips, ect...

part 1

A1. HSPU x 15 rest 90 sec x 4

A2. supine pullups rest 90 sec x 4

rest 5 min

4 rounds:

15 x ring dips

100 jump ropes

t=7:39

HSPU- UB/UB/UB/12-3

SPU- UB/UB/UB/12-3

ring dips- UB/UB/UB/8-3-2-2

jump ropes- DUs hurt back so stuck to singles, very broken, no rythym on singles

PM WOD later tongiht- jog

2010:

A1. 177-182-187-193-197(5)

A2. all sets unbroken, felt really good about these today... felt fast!

38/6'2"/196

A1 CGBP: 175/175/186/205(5)/215#(2) - Needed assistance to finish last rep of round 5 and 6.

A2 SCU: 35/35/40/40/45# - Ouch

B1 SPDBPress: 25/30/40/50#x4 - Last 2 rounds became increasingly more difficult to maintain locked arms with palms facing me at full extension.

B2 TorsoRows: 10/10/10/10 @ 2pd

C DBExtRot: 20/20/25# - Cut out rest times.

Pumpy day... It feels like I'm all impinged in the lower neck upper back region. Going to have to try and work that out this evening.

Hi!

Ok so I've been really bad at posting, but I have been keeping track in a journal. Today I have 2 mins to spare :D

Here' goes!

A1 65-65-75-75-85

A2 5-4-4-4-4

Upper body not bad as far as stregth, even with the slow negs.

B1 used 2 20lb DBs

8-8-8-8 Last 2 reps very hard

B2 Used 20kg kb wasn`t 100% sure what this exercise was to look like...did a bent over row. Please correct me Ã© describe the exercise if I am off.

C I hate these. 8 lb DB.

Thanks

Alex

Part 1.

A1. Did strict shoulder press rather than push press....oops.

145/125

150/135

155/135

160(2+f)/135

160(2+f)/135

A2.

25-25-25-25-40 PR

25 was no problem so I decided to go for max on the last set, winded up getting a PR (old PR was 35)

Confident I could hit 50 fresh.

Been feeling quite strong the last few days.

Loving the program James!

sat, june 19, 2010

2011

part 1:

A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec

153,155,185/155,165,195

A2. 25 unbroken chin ups x 6; rest 4 min

unbroken fast

B. GHD Sit Ups @ 2010; 18 x 6; rest 60 sec

did 4 sets unbroken first 3 sets at 3010 on accident, this smashed me, stopped at 4 sets.

first time front squatting heavy since injury, felt pretty good. really working on a TIGHT midline. pullups pretty easy, no tears, fast.

oops, I did a Push Press cluster...

A1.185,185,195,205(4),205

A2.30,40,45,50,60(3)

B1.100,105,115(6),115(5)

B2.17/17,17/17,16/16,13/13

C.10lbx8x3

Should have started a little lighter on the bench.Had to use barbell for part B1 and used a 62lb kb for B2

2011

A1.175/180/195/195/210

A2.60/65/70/80/90

B1.45(8)/45(7)/45(7)/45(6)

B2.7 /arm x4

C. 20#'s 8x3. could've gone heavier but dont' have 25# db's.

A1.

105/95

115/105

125/115

130/120

130/120

A2. 25, 25, 23, 20, 20 - grip!

2011

A1. 155(8), 158(8), 170(6), 172(5), 185(3) Really focused on tempo and exploding up

A2. 25(4), 30(4), 35(4), 40(3), 40(3)

B1. 40(8), 45(5), 40(7), 40(6) Surprising how difficult they got when I tried to raise the weight

B2. Only had a 60# DB: 9/12, 8/10, 8/10, 8/9

C.All with 20# DB: 6/7, 5/7, 5/5

Had to go to work at 330am today. Felt tired but had enough energy to get through this today.

2010

Nothing better than seeing by back on OPT! We had a great time at Regionals and cant wait for the Games!

A1. 100/95

110,95

115,100

120,95..Shoulder started bothering me....

125(failed) stripped to 115 x3

A2: 15,5,3,1,1

10,5,3,3,2,2

11,4,3,3,3,1

4,3,3,3,3,3,3,3

5,5,5,5,3,2..Took a little more rest to get more strung together.

Pullups have always been a challenge for me to get in big numbers but its happening little by little...Got my 1st unbroken CTB 2 weeks ago and 15 straight "chin over the plane" pull ups tonight.

Starting to feel my legs return to "normal" after last weeks Front Squats...

Muscle up practice on the band...Got 4, 3, and a few 2"s..Working on transition and big shout out to Jenny who gets better and better...Solid MU's 2 at a time...Big numbers around the corner! GO GIRL!

meant to say 1st 10 CTB in a row and HELLO BRIAN....WE MISS YOU!!!!!

A1. 8x135, 8x155, 6x165, 5x175, 4x185

A2. 4,3,3,3,3 (bw only)

B1. 6x30's, 6x35's, 6x40's, 6x40's

B2. 70#db, 6/6, 6/6, 6/6, 6/6 (R/L)

C. 8x5, 8x10, 8x10 each arm

DeeJay!

Bsc arrive yet?

A1. 65,45/75,65/85,75/95,85/105,95

A2. AMRAP 25, 25, 23, 21, 15

2011

A1. 185/205/225/235/240. Should have started heavier

A2. 35/45/55/60(3)/60(3)

B1. 45lbs. 8reps all 4 sets. that was my heaviest db

B2. Used 2 pood able to get 12/10/10/8 reps for both arms. Need to improve on this.

C. 1st two sets used 10 pound plate for 8 reps each arm. Last two sets used 15pounds for 8 reps each. Very tuff for me. Need to improve on this also.

26/m/145

A1: 165/170/170x5/165/170x3(I started to heavy)

A2: 35/45/50/55x2/55x2

B1: 30x7/30x6/30x6/30x5

B2: (R-L)6-4x55/6-6x45/8-7x45/8-6x45(I got comfortable with these on the third set)

C: 8-7x15/6x20-5x15/7x15-5x10

2011 from 6/18

A. PP/PJ/SJ

115# 135 145 147.5 150

B1.Snatch Grip PP

95# 115 135 155 165

B2. Wide Grip Alt. Strict Chins

6 6 6 5 6

+

3 RFT:

12 Sup Chins w/ 1/3 BWT

12 Depth HSPU's

Time: DNF; Finished 2 rounds in 9:09 then had to teach a class

A1. 185/200/210/220/225

A2. 70/80/90/100/100

B1. 45(8)/45(8)/45(7)/45(7)

B2. 8/8, 8/8, 7/7, 7/7

35/m/5'10"/170lbs

2011

A1. 135x8,135x8,155x6,155x5,165x4

A2. #45x4,#45x4,#45x3,#45x3,#45x3

B1. #25x6,#35x6,#35x6,#35x6

B2. 2pd - 8,8/10,10/10,8/10,10

- form was a bit off. More of a squat position of feet rather than lunge.

C. #12 - 8,8/6,6/6,6

- very hard even with the low weight towards the end.

2010

A1.

175/155

175/155

175/155

175/155

175/155

Could not go up. Barely made the last rep of the last set.

A2.

25

25

25

25

25

First time I have been able to do 5sets unbroken at 25...EVER!

30/m/6'4"/245lbs

2011

A1. 205,215,225,235,245

A2. 10,25,35,40,53(3)

B1. 45# dbs

B2. 2pd - 8/8 all sets

- form was a bit off. More of a squat position of feet rather than lunge.

C. 25#db - 6 reps each set

shoulders feel fatigued now.

Hit the track at night for part 2 from Sunday 2010.

Run

5 min @ 50%

3 x [4 min @90%; 2 min @50%]

5 min @ 50%

Record 4 min intervals.

1140m

1070m

1035m

Lower back tightened up a bit on the second run, thinking it was from stabilizing all the presses earlier on.

Still happy with it. The first run was quite comfortable, another 460m at even pacing would be a 5:36 mile.

A1 95/105/110(f)at 4/105/110 wow these were hard today maybe because i really went quite a bit more narrow than i ever have it was a good challenge

A2 all just bw did two sets on rings

B1 22.5 for all was hard to get full extension at top

B2 8/8/8/7/7 i really liked these

C 12.5 for all my left are is retarded and it hurts hmmmm

A1 -135x8,155x8,175x6,185x6,205x4

A2 - 25lbs, 35lbs, 45lbs, 55lbs, 65lbs, all x 4

B1 - 3x8 with 30lb db's, 1x5 w/45lb db's

B2 - felt awkward and was making my back hurt, so cut this to only two sets, 15 reps per arm with 1.5 pood

C - 20x8/arm, 15x8/arm x 2

BK, gear arrived last night... benefited from its use in today's WOD... still waiting on the pay pal request... thanks man!

2011

A1. 70, 75, 80, 85, 90

A2. BW(3), BW(4), 10(3), 10(3), BW(4)

B1. 8kg, 12kg(6)x3

B2. 5/5, 7/5, 7/5, 7/6 (at 16kg.. weakling)

C. 8#, 10#(6/6), 10#(8R/7L)

everything felt good and tempos were solid today. yay for no more rib pain :)

A1. 175/155, 180/155, 185(2)/155, 180/155, 180(2)/155

A2. All unbroken -- felt good. had the kips working well

A1- 185(8), 195(8), 215(6), 235(5), 245(4)

A2- 70(4), 70(4), 80(4), 80(3), 80(3)

B1- 45(8), 55(8), 60(6), 60(6)

B2- 90(6), 90(6), 100(6), 100(6)

C- 30(6)/ 30(6)/ 20(6) (no rest)

then did the anvil WOD...

~gm2

2011

A1-205-8, 205-8, 215-6, 215-6, 225-4. (Moved my grip a little closer, made it harder.

A2-52-4, 72-4, 88-3, 88-3, 88-3.

B1- 40-8, 50-7, 50-7, 50;-7

B2- 10,10,10,10

C- 25lbs

Made up the HSPU's from yesterday's 2011 Part 1:

4x3, 11x2, 1 = 35

Started today's 2011:

A1: 7x155, 8x150, 6x145, 6x145, 6x145

A2: 4x35, 4x38, 4x40, 3x45, 3x45

A1.215(7)/205(8)/215(5)/215(5)/225(3)

A2.35/41/47/55/65(3)

B1.35(8)/40(7)/40(8)/45(6)

B2.(L,R) 9,11/10,10/11,11/10,11...with 2 pood...strict on form

C.20#(8)/25#(6)/25#(6R,5L)

M/30/140

A1.95(8)/100(8)/105(6)/110(6)/115(4)

A2.45(4)/45(4)/40(4)/35(4)/35(3)

B1.30(8)/30(8)/30(7)/30(8)

B2.(L,R) 8,12/10,10/10,10/10,10...with 1.5 pood...strict on form

C.20#(8)/25#(6)/25#(6R,5L)

A1. 185,185,190,190,205

A2. 25#,35,40,45,55(3) all else 4r

B1. 35/h for reps 8,7,7,6

B2. 70#db 7,4,4,4

C. 15(8),20(5),15(7)

Notes:

Holy mother f#$%ing tempo BATMAN!

Needed an abacas for all that counting! Found B1,B2, and C tough tonight, tempo was the hardest for B2, awkward to pause for 1 at top.

A1. 135#, 140, 145, 150(5), 150

A2. 30#, 32.5, 35, 37.5(3), 37.5(3)

B1. 30#db, 35#kb x3

B2. 4(70#), 7(53#), 8(53#), 6(53#)

C. 15(8,8), 15(8,8), 15(7left,8right)

Notes: A1- need to emphasize tightness through core/hips. B1-got tough to accelerate by 8th rep. Was strict on tempo. Shoulders will feel this one.

DeeJay!

I sent one a 10 days or so ago mate, will swing you another one...

Micheal Fitz...congrats on the pullups mate, there must be something in the air!!

A1 225(8), 225(8), 235(6), 235(5), 255(3)

A1 45 x 5

B1 50(8) 50(6) 50(6) 50(5)

B2 10,9,7,5

C 10#

2010

AM

A1.

85/95

95/85

95/85

95/85

95/85

Tough tempo

A2.

25

23

20

18

9 (hand ripped and decided not to keep going and make it worse)

PM:

CFW WOD

AMRAP in 15 min:

OHS @ 1/2 bwt

DB Push Press @45% bwt

9 rounds

First day following OPT blog. 2 days after CFD competition.

Completed June 8, 2010 WOD

A1. 185# x 6reps x 5

A2. 8 reps all sets, On floor with feet under strap

A3. 1 pood KB

B. 29, 30, 30, 29

C. Split 60s/30s all sets with very short rest

First time doing A1, A2. Tough to focus on tempo. Light weight on DL to get used to form.

KBS very, very light.

A1. 125.115, 135.115, 145.115, 145.115, *135.115

*last set tried 155, no go, dropped it down to 135.

A2. first three sets UB, then 20/5, then very broken.

2011 done on 6/23/2010

A1. 155/165/185/190/200

A2. Nursing a bad tear in on left hand. So did amrap with a finger tip grip at rxd tempo.

9/10/7/7/6

B1. 40lbs (heaviest set of db I own) 8 reps all sets

B2. 7/7/6/6

C. 15lbs all sets 8/6/6/6

2011

A1. 85, 95, 105, 105, 110

A2. all BW

B1. 30# x 8

B2. (R/L) 6/5, 5/5, 5/5, 5/5

C. 15# 4/4, 10#x8 for remainder

m.28.6'4''.225lbs

2011--performed 6/29/10

A1. 185,195,205,215,225

A2. 22.5, 30, 35, 40(3), 40 (3)

B1. 30,40,45,50--all 8s--started too light

B2. 2pd: 6/7,6/6, 6/7,7/7

C. 22.5(8),30 (7), 30(7)

tempo killed me on B2 and C. Could have pulled a lot more, but couldn't hold the one count at the top on B2 for more than the listed number. On C, need to swallow pride and work on form, tempo at lighter weight. 30s started to look ugly.

A1. 155,165,175,185,205 (jumped at end b/c had spotter and could get more aggressive.start at 165 next time)

A2. 22.5,30,35,41,41(3)

B1.22.5,30,35,40(6) (start at 30 next time)

C.15,15,22.5 (start with 22.5 next time).

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