Tues, June 22, 2010


A1. 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

A1. 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


Anonymous said...

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

Craig said...

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.

Payday loans said...

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

BK said...

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!

DAVID X said...

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

DAVID X said...

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

Melissa said...

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


Soren said...

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!


PTS said...

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

Andrew said...


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.

OPT said...

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

brian cilento said...

well hello ladies...

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

Brandon said...

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.

david83 said...

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

Brandon said...

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.

Chad Hall said...

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.

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.

b-mac said...


...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.

Lars said...

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.

Lisa M said...

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!!

Joel B. said...

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/
great improvements happening here

Poly said...

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.

Craig said...


Paul Smith said...


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

BK said...

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.

Anonymous said...

Thanks OPT,



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

Angelo Fosco said...

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

Gillian Mounsey said...

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.

joey warren said...

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

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

DeeJay said...

A1. 177-182-187-193-197(5)
A2. all sets unbroken, felt really good about these today... felt fast!

Brent Maier said...


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.

Alex said...

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 é describe the exercise if I am off.

C I hate these. 8 lb DB.


jay rhodes said...

Part 1.

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



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!

Garage Crossfitter said...

sat, june 19, 2010
part 1:
A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec

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.

DeeJay said...

oops, I did a Push Press cluster...

Julian Cruz said...


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

Craig said...

B2.7 /arm x4
C. 20#'s 8x3. could've gone heavier but dont' have 25# db's.

Lauren said...


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

Alex Duncan said...

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.

julie Migliaccio/Crossfit Performance said...

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

A1. 100/95
120,95..Shoulder started bothering me....
125(failed) stripped to 115 x3

A2: 15,5,3,1,1
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!

julie Migliaccio/Crossfit Performance said...

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

Nicholas Burgett said...

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

BK said...

Bsc arrive yet?

sHELLy said...

A1. 65,45/75,65/85,75/95,85/105,95
A2. AMRAP 25, 25, 23, 21, 15

k.jones said...


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.

derb said...


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

John Joseph said...

2011 from 6/18
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

mhamilton said...
This comment has been removed by the author.
Yelvi said...

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

mhamilton said...


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.

Michael FitzGerald said...

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

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

Pfeifdog said...


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.

jay rhodes said...

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

5 min @ 50%
3 x [4 min @90%; 2 min @50%]
5 min @ 50%
Record 4 min intervals.


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.

Lisa M said...

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

Lisa M said...
This comment has been removed by the author.
Adam Rogers said...

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

DeeJay said...

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

Carrie McG said...

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 :)

deepak said...

A1. 175/155, 180/155, 185(2)/155, 180/155, 180(2)/155
A2. All unbroken -- felt good. had the kips working well

unit said...

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...


Dustin said...


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

Old Dawg (Hari) said...

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

Stephen B. said...

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

Simon Belzile said...


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

Heavy Evy said...

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)


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.

Ben Priestley said...

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.

BK said...

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!!

Ryan Thompson said...

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#

tania said...


Tough tempo

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

AMRAP in 15 min:
OHS @ 1/2 bwt
DB Push Press @45% bwt
9 rounds

Brian said...

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.

Jenny said...

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.

Paul Klein said...

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.

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

Melisa C said...


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

Rooney said...


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.

Michael said...

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).