wed, june 2, 2010

Garth Prouse - Filthy Fifty Unbroken from CrossFit Lions on Vimeo.

Games Prep 2010

part 1:
A1. 35 unbroken chin ups x 3; rest 20 sec
A2. Row 400 m @ 90% x 3; rest 5 min
B. 50 unbroken wall balls - 20#/14# to 10 ft; rest 2 min x 3
C. GHD Sit Ups - 25 x 3; rest 60 sec

rest 4 hours

part 2:
Run 5 min @ 5K pace
walk rest 2 min
repeat 4 times

2011 Prep
A1. Stiff Legged DL @ 4111; 6-8 x 4; rest 20 sec
A2. GH Raises @ 2020; 6-12 x 4; rest 20 sec
A3. KBS light - 21 unbroken x 4; rest 3 min
B. Jump Switch Lunges - amrap in 30 sec; rest 60 sec x 3
C. Side Bridge - 90 sec/side x 3 sets/side; rest 30 sec b/t sides

post loads, notes and times to comments
single tomorrow for Games Prep
off day tomorrow for 2011 prep, then on Fri/Sat, Sun off - off = regeneration - ice bathing, recovery...


nosadczuk said...

I just started following the blog. Yesterday's workout with the six sets.....what was the rest time between sets(if any)...I rested 90 sec. is there a standard rest time when it isn't posted? I did the 2010 and 2011 prep.....was that in correct? Sorry about all the questions...thanks for the help at regionals and sectionals!....seeing form being pushed so strict changed my view of crossfit and training

Chad Hall said...


There will always be rest time posted for the workouts. Sometimes you've just got to read it a couple times to get it. So to my understanding yesterday's 2010 Game workout should have looked like this:

1 set of:
C+J, BJ, KBS, DU, Burpees ... then 10 minutes of active rest
then start set 2 ... once finished, another 10 minutes of active rest, etc.

Active rest can be anything you want; a light jog/walk, a light row/bike, active stretching, etc.

Are you preparing for the 2010 Games? If so then follow the 2010 Games Prep. If you're not competing in the Games this year then start following only the 2011 prep.

Hope that answers your questions.

Eric S said...

2011 Prep
A1. 135(8), 185(8), 185(7)x2
A2. 12x4
A3. 1.5 pood
B. 30, 31, 32
C. much harder than expected

george spiridakis said...

i've developed some nasty elbow pain during chinups. i bar is quite thick where i train and that might have something to do with it. both elbows are hurting. is there anything i could do to stretch them or something. i'm worried that i'll have to stop chins as well. muscleups are aready out of the question..

thanks george

Gillian Mounsey said...

2011 Prep
A1. 135x8, 155x8, 155x8, 165x8
A2. 12x4
A3. 1 pood
B. 28,30,28
C. very challenging, completed all sets with strong form

Andrew said...

Just started following yesterday. Have been reading the blog for the past 6 months. Inspired by all the awesome Big Dawgs at the Canadian Regionals last weekend. Thank you, OPT, for offering this great program online. When I started 1.5yrs ago, I watched all your videos on YouTube over and over again to get psyched for the gym. You're an inspiration -- not just the athletic feats, but the way you conduct yourself and how you've built your business. My highlight of last weekend: you said "awesome ring dips" to me and shook my hand during Team WOD 2:). Good to know I"m doing it right. OK, I promise no more 'fanboy' comments!

2011 Prep
A1. 155x8, 175x8, 195x7, 195x7
A2. Subbed good mornings. 135x10, 155x9, 175x7 (but could not keep tempo on last 3 reps), 165x7
A3. 2 pood
B. 28, 28, 26
C. could barely hold for 15s at a time. Very challenging. Dealing with rotator cuff issues.

Sweeney said...


I had the same elbow pain a couple years back.

Are you fully extending at the bottom of the chin-up? If not, you may be putting too much pressure on your bicep and they are fighting back.

I was diagnosed with tendinosis; I had some injections done which cleared things up within a couple of weeks.

Do you live in Calgary?

Melisa C said...

2011 Prep
A1. 155(8), 165(8), 170(8), 175(6)
A2. 12
A3. 35# KB
B. 25, 27, 30
First round did without mat underneath, knees banged pretty hard. Last 2 sets on mat, much better.
C. Tough! First set held for full 90s, 2nd set broke once the right side at 45s mark. 3rd set broke once on each side at 45s mark.

Melisa C said...
This comment has been removed by the author.
Jenny said...

A1: all sets broken, max UB was 26
A2: times were 1:28 -- 1:34 -- 1:34
B: first set UB, others broken
C: UB x 3

Mack Lar said...

Back from the Southeast Regionals this weekend, which was a great experience. On top of simply competing, having an opportunity to meet and talk with Rory, Unit, Steve, Paul, ROBO and Paul was great. I finished 23rd overall and I can confidently say that I am happy with the outcome. The programming was top notch and the judging extremely fair. My weaknesses were exposed, as they should be. I felt prepared going into competition and confident throughout the weekend, thanks to Coach's programming. My best placing in any event was 7th and my worst was 53rd. On everything else I placed in the low 20's. One major takeaway for me from this weekend was the mental toll of having a weak event early in the weekend and digging myself out of a hole for the rest of the weekend. At Sectionals, the event that I knew would hurt me fell late in the weekend so I was ahead in the scoring early on.
Despite feeling like I want to get right back into the gym and get back to work for next year, I am going to take 3 weeks off. No gym for 3 weeks will give me some quality time with my wife to make up for dragging her all the way down to Jacksonville this weekend and having to put up with me being so focused on competing.
Again, thank you Coach for all of your hard work. The Big Dawgs that were at the Southeast Regionals this weekend are tremendous athletes and amazing people. Hopefully we represented OPT well.

dmarsh said...

Going to be doing a lot of my own programming for the next couple months. Need some more specific structural balance work. Will still post here and will likely be doing many of the Big Dawg workouts along the way.

A1. Peterson Step Up - DB (2010): 25x12,30x12,35x12,35x12
(75s rest)
A2. SHEKF - Slide Board (4010): 8,8,8,8
(75s rest)
B1. Split Squat - DB (4010): 35x8,35x8,35x8,35x8
(75s rest)
B2. Good Morning (4010): 132x8,137x8,142x8,142x8
C. Lower Abdominal 3 (4010): 8,8,8

Lisa M said...

Just wanted to throw out a quick welcome to all the new "faces" posting. Many of us ol' Dawgs are taking a well deserved rest so there won't be alot of us posting for at least a week or two but we are happy that you have "seen the light" and are joining the best pack around. THis programming is bar none the best out there so you are in the right place and welcome.

Katrina Burton said...

Just wanted to thank everyone for their support throughout the Regionals this past weekend.

James... can never thank you enough for what you offer us all here.

Michelle... I can't even imagine what you were going through having to withdraw due to injury. If I were you I don't think I would have been able to watch, but you did more than that for all of us. I heard you loud and clear during each of those workouts and it definately helped me!

Rob C... It's no wonder you are team captain. You offer great advice when you know someone needs it. You were there to give me a mental boost when I neeeded it most. That little talk you gave me on Sunday helped more than you can ever know.

Leighanne, Laura, Gord, Liz, Geoff, Dave, Trevor, Stacey... your persistant yelling during that final workout was what got me through when I didn't think I had anything left to give.

And thank you to everyone involved in this great community. Even if you weren't present at the Canadian Regionals, you helped to raise the bar in training to get all of us to the next level.

Now for an amazing couple of weeks of rest!

Lisa M said...

I hate to do this on here but I am trying to use all the resources i possibley can. If anyone in the Calgary area knows of anyone looking for a wonderful dog I am very very desperate to find a home for one. PLEASE email me if you know of anybody - he is 2 years old and is a Catahoula/Australian sheppard and is one of the most beautiful dogs you would ever see. IT is very urgent so please contact me.

Marshall said...

I did yesterday's WOD first and then got started on today's. Trying to catch up. I did my two rounds of A1-A3 before feeling like I had tweaked my SI joint on the DL or GH raises so I shut it down after that.
A1. 221,265
A2. 12,12
A3. 35lbs all UB

On the up side I attempted 1RM for clean/jerk yesterday. I managed to get 225 so I went up to 235 which I was able to squat clean but couldn't get it over head. Huge PR- by 25lbs.

PTS said...

2011 prep
a1. 135, 175, 205,225
a2. 12,12,12,12
a3. 55 lbs for all 4 sets

B. 30,35,35

C. couple breaks each set after 1st set. These were really tough.

Poly said...

A1. 185, 225, 245, 255
A2. 12, 8, 8, 8
A3. 40lbs
B. 32, 33, 33
C. Quit after first round, first football game of the season tonight and wanted to be somewhat fresh. First game since I started Big Dawgs, I'm gonna be smokin fools and lightin suckas up. Can't wait.

Garage Crossfitter said...

My low back is still healing but its feeling alot better. Just like Dmarsh, i am going to be working on balancing out my body as i have built up some nasty imbalances over the last year.

Just wanted to say to ALLLLL the BIG DAWGS, we all had a great year in 2010 and I am looking forward to kicking ass in 2011 again. To mike, dj, joey and any other big dawg i missed going to the games, stay strong and crush em!
And to COACH, a million words wouldnt explain how grateful i am to have this community and this amazing programming, thank you!

A 95,115 135
a2 6 6 6
A3 40lbs
B 27 29 30
C 3 sets at 60 sec each side unbroken, OUCH

slowly getting back into it

Sean Cummings said...

2011 Prep:

A1: 135, 185, 205, 215 all x8
A2: 12, 12, 12, 12
A3: 1.5 pood; all x21 unbroken
B: 27, 28, 28
C: 3 sets at 90 sec each side; had a puddle of sweat on each side of mat from these

Dillon said...

2011 Prep
A1. 205 8 X 4
A2. 12 X 4
A3. 2.0
B. 28,29,30
C. 60 sec/side

Brandon said...

2011 Prep
A1. 225(7)/275(7)/295(6)/315(6)
A2. 12 x 4 w/25#
A3. ub x 4 w/24kg
B. 25/26/26
C. all broken after 60s

Notes: Hamstring and back work felt great. Side Bridge literally gave me spasms.

Great workout today coach! Thanks again for getting us a headstart on 2011!

Joel B. said...

A1: 135, 155, 175, 185X6
A2: 12 on all...on roman chair rigged and did best could
A3: 1 pood
B: 28, 28, 29
C: did 1.5 min, but all broken, painfully.

Julian C. said...

A1: 175(8),195(8),205(8),215(6)
A3:21UBx4 28kg

Grip gave out in last set of A1. No ghd so did superman's instead. Part C was very tough but managed to stay up for an avg of 75 sec each set.

April said...

Had a great time this past weekend at the Dirty South Regionals. Great to finally meet Mack Lar and Paul and to see Steve again. All the big dawgs were inspirational to watch.

Here's Rory at the final bar from event 1...

Brian Maier said...

Thanks Unit for the advice. I thought it was umbilical but doc diagnosed it as epigastric. It's actually about an inch above my belly button. Small lump the size of a dime.

Went light today due to hernia. For the next couple of weeks until surgery, it's high reps/low weight and running for me.

Part C was toughest. Everything else easy and controlled.

A1: 135,155,185,205
A2: 12X4
A3: 1.5pood UB X 4
B: 34,34,34
C: 1st set 90s. sets 2 and 3 - 60s

Andrew said...

Lisa M,

Thank you for the welcome message. Looks like a great community you all have here. I look forward to getting to work and joining you all in putting up some Big Dawg numbers!

derb said...


A1: 135/150/165/175
A2: 12
A3: 55lbs
B: 26/27/30
C: 90sec/70sec/60sec(these were really hard. I did the last two sets til failure)

Mike McNaughton said...

A1. 155/175/195(6)/255(6)
A2. 8/6/6/6 (limited momentum)
A3. 1.5 pood on all
B. NC/26/25
C. Straight arm 2 x 60 sec; on elbows for last set x 45 seconds.

Chad Walding said...

A1. 135(8), 135(8), 185(6), 185(6)
A2. 12/9/10/10
A3. 21UB x 4 with 1.5pood
B. 29/30/29
C. not easy

DAVID X said...

Welcome back, Josh, Dennis, and Pat! Where the Hell in Wes???

2011 prep.

A1. 185x8/215x8/245x8/305x4
A2. 12x4
A3. 1.5 pood unbroken
B. 30/33/25
C. 100 secs/100 secs/60 seconds after. So tough, I had to go to my "happy place" very quickly.

jay rhodes said...

After watching my clients inspired from my results this weekend, and working harder than ever I decided to get back it to today....body was much more fatigued than I thought...ended up having to call it early.

2010 Prep.
Run 800m
2 rounds:
samson stretch 15 sec
10 OHS, 45#
7 pullups
15 squats

A1. 35/19
A2. 1:16.7/XXX

Felt okay during warmup, but knew I wasn't quite all there on the first set of pullups. Managed to knock out 35 unbroken fairly comfortably (equalling my PR). Probably could have managed 42-45. The row completely gassed me...legs are still very tired from the weekend. Felt very laboured...
Second set of pullups only managed 19, which told me I need some more rest.

Chris Biles said...

A1. 135/155/175/185
A2. 12/12/12/12
A3. 20 kg (all unbroken)
B. 28/28/30
C. Tough- made it 60s for the 1st round less in rnds 2 and 3 before breaking.

Michael McCabe said...

what an amazing time in okotoks over the weekend! great to meet so many people from this blog and from all over canada. the whole experience was inspiring and was a great learning experience for me.

james, it was an honour to meet you - thanks again for everything you do.

a couple weeks off for me and then 2011 training begins

Dr. Yaun said...

Subbed push ups for pullups to give the blisters another week of rest and in retrospect should have done the wall balls first or ring pullups. Pushing to more pushing allowed me to fail very quickly at the wall balls.

push ups UB, rows: 1:25, 1:26, 1:26
Wallballs 11-14-16
GHD's 20 UB

Felt good to run, but man was it hot?! I had a limited time so I ran 3 min. at a 5K pace times two, then a mile TT (6:06 on the mile. my hip flexors and hamstrings were particularly tight today).

rwcorson said...

Thanks for the link.
Rory, impressive!!!
Lisa & Kat, in this community we help each other out. Ain't no big thing, you two were awesome.

LuLu said...

Taking two weeks off for some fun stuff. Went on a hike today, yoga tomorrow then DANCING all weekend with great friends.
CU in a few:)
Train hard Games competitors!!!!!

Paul Klein said...


Thanks for sharing the video. That moment was by far my favorite of the weekend.

It was great to meet you!

joey warren said...

Games Prep
part 1:
A1. all unbroken
A2. pace/500m= 138.9/142.1/147.1
5 min rest
B. unbroken/31-41-50/23-33-41-47-50
5 min rest
C. 25/25/17-25

*limiting factor on wall balls were shoulders, everything was smoked after the pullups

part 2:
pace slowed a lot each set. Legs felt heavy and quads started to cramp. Not a good day, I have a lot of work ahead of me, I feel out of shape and sluggish. Will regain focus on diet over the next month!

BK said...

2010 Prep;
A. UB,32/3,5(tear)
B. UB,UB,26/24
C. UB,20/5,15/10
This workout was a smackdown, literally toast at the GHD!

Part 2- 7 hours after.
1200 meters each set 1.40 splits/6.40 pace.
Challenge mentally to stay on pace, controlled flirting with threshold.

Craig said...

A1. 235/235/255(8)/235
A2. 12/12/8/8
A3. 1.5 pd.
C. unbroken.

A1.tough on the grip. shouldn't have gone up in weight, caused the back to round.
A2. tough tempo
A3. 1.5 got heavy on 3 &4
B. felt good, good speed.
C. tough after first round, lots of concentration.

Carrie McG said...

A1. 95, 95, 100(6), 95 *kept weight light to maintain perfect tempo and I don't have the greatest hamstring flexibility :(
A2. 10, 11, 10, 10
A3. 16kg
B. 32, 30, 31
C. 60s/side - 1st rd UB rest broken
now I remember why I hated my coach for making me do those in volleyball.

Pfeifalife said...

2011 Prep
A1. 225(8)/250(8)/265(8)/280(6)
A2. 13#(12)/18#(12)/31#(9)/31#(10)
A3. ub x 4 w/24kg
B. 29/28/29
C. all broken after 60s

lower back felt like a weak link on A1 so held back on weight, legs could have done more...
legs were shaking on side bridges.

unit said...

A1- 225/ 275/ 315(6)/ 315(6)
A2- subbed harop curls (natural leg curls) x12 x4
A3- 55lb db unbroke x4 sets... felt light & ez
B- 32/ 35/ 36 (incorporated arms better in sets 2,3)
C- unbroke x3 ea side... alt sets bw hand & elbow


Erik Luber said...

A1. 45 kg (8), 50(8), 55(7)
A2. 6, 6, 6 (hard time keeping tempo)
A3. 20 kg, 20, 16
Screwed up....thought it was 3 rounds not 4
B. 33, 32, 32 (done barefoot)
C. All Unbroken...holy crap this was a test of will. Whatever keeps you from wobbling from side-to-side when walking...well that stopped working, thought I was going to fall over.

unit said...

Joey... don't make me head 2 Cali 2 get that sluggish ass of urs in gear... c^8


Melissa said...

2010 Games Prep Part Deux

7:30 pace for all sets.

Eric Montgomery said...

A1. 155x8, 175x8, 185x8, 185x8. Took it easy since I haven't done stiff legged DLs before.
A2. Unweighted x8, 5lbs x9, 10lbs x6, 10lbs x6
A3. 20kg, 20kg, 20kg, 20kg
B. 31 reps for each round
C. Cut it at 2 sets on each side. Got hard in a hurry.

Dustin said...

2011 Prep
A1. 8-225, 6-235, 6-235, 6-235
A2. 4 sets of 12
A3. KBS 1.5 pood - 4 sets 21 unbroken
B. Jump Switch Lunges - 29, 30, 30
C. Side Bridge - first 2 sets unbroken, had to rest on third set on both sides. Wow - that was hard.

Poly said...

Expect a few more Edmonton Firefighters to be showing up on this blog. First football game since I started this training, and the change it gave me in functional athletic strength was incredible. All the guys wanted to know what I had been doing all winter. This stuff is the real deal. Thanks OPT.

Brent Maier said...


A1: 100/100/100/100kg (220#)
A2: 12/12/12/12 - hands@chest
A3: 55/55/55/55#
B: 27,27,27
C: 1st unb, 2nd ?, 3rd broken

Throttling my efforts. After a month off, I feel human again.

joey warren said...

Thanks Unit, I need a little kick in my ass, I think just too much relaxation and eating the last couple weeks, I will get my ass in gear, especially with these brutal workouts being prescribed!

Sarano said...

C:all broken after 60s

GH raises feeling stronger but still need work. Side planks very challenging.

Heavy Evy said...

Fell asleep on the couch watching the finals last night, forgot to post yesterdays training ......f'ing Flyers.

A1. 200#x8x3,200(7) tempo was off on 3rd set for a few reps.
A2. 7,7,7,6 way harder now that I'm doing them properly.
A3. 24kgx4ub
B. 35,33,30
C. 1 set both sides UB, last 2 sets were broke @ 45s/1:15, yep those were tough.

My hammies were just starting to feel better after the WB/COVP's this weekend, looks like I'll be spending the evening strecthing tonight!

brian cilento said...

a1. 135/8, 185/8, 205/8, 225/8
a2. 12,12,12,12
a3. 50,50,50
b. 36,38,37
c. ub,ub,ub
i have been nursing a bad back and have developed tightness i the hipflexors so was careful with the SLDL. had to modify the GHR on a regular BE machine at gym. unit, agree on getting arms involved. c) was brutal come the last round

Ruth said...

Just back from a nasty low back injury....out for 2 months but ready to go again.
2011 games prep

A1.115,120,125,125 keeping it light till I get back my confidence.
A2. 6,6,6,6
A3. 21,21,21,21 1 pood
B1. 22,24,24
C1. all sets unbroken

lucas said...

A1 155, 205, 225, 245
A2 unbroken at tempo
A3 1.5 pood unbroken and fast
B 30, 30, 31
C 1st set with arm extended, last two on elbow

Ben Priestley said...

2011 [done on 6/3]
A1. 135#, 155, 175, 185 (8 across)
A2. 12, 12*, 8, 8 (*2nd set- forgot tempo)
A3. 36#, unb x4
B. 31, 28, 28 (full extension on 2nd, 3rd sets)
C. right arm: 90sec/ 56s-34s/ 57s-33s;
left arm: 90sec/ 64s-26s/ 59s-31s

Notes: Wow, I way underestimated side bridges. Elbow for all sets.

Robert said...

A1: 135,155,165,165 (8x)
A2: 12,12,12,12
A3: 1.5pd unbroken x 4
B1: 31,30,27
C:R 70-20,30-30-30,30-30-30
L 70-20,30-30-30,30-30-30

Side bridges killed me, Left shoulder was acting up a bit during the bridge.

I was surprised that my legs lasted for the jump lunges.

Yelvi said...

A1. 255(6)/255(6)/255(7)/255(7)
A2. 12x4
A3. 1.5 pood
B. 32/32/34

Notes: A1 felt ez on hamstrings and back, but killed my grip. That was the limiting factor.

Jonathan3sinclair said...

2011 Prep

A1. 135x8, 155x8, 185x8
A2. 12 good morning with 45# bar x3
A3. 1.5 pood x 3
-completely forgot about the fourth round for A's
B. 27,30,32
C. Struggled, did 60s on each side then in regular plank, then 45s each side plus middle, then 30s each side plus middle

Hanstrings were shot for the next two days

Rooney said...

Performed 6/9/10

A1. 155, 185, 205, 225 (all x 8)
A2. 8,9,9,8
A3. 1.5 pood
B. 27,27,28
C. unbroken

started too light on DL, but also started to round at the end. Have a long way to go on GH raises. ROM felt limited.

Michael said...

Performed 6/9/10 with one K. Rooney

(stayed light on all weights b/c of surgery recovery)

A1. 135, 155, 165, 175
A2. 8,8,8,9
A3. 1 pood
B. 28, 29, 30
C. Unbroken

Same prob w/ GH raises, ROM felt limited.