wed, june 23, 2010

Success is not counted by how high you have climbed but by how many you have brought with you.

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

8+ hours

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

A1. Clean Grip Dead Lift @ 31X1; build to a tough 3 - 5 sets; rest 2 min
A2. Ring Dips - amrap kipping x 5; rest 2 min
B. Hang Squat Clean - 3,3,3; rest 2 min - weight cannot touch floor once picked up
C. Toes to Bar - 3 sets of 15; rest 60 sec


Alex said...

Love the pic! !
Lulu, Mizar, Emilie, Roch! You guys look great!
Alex :D

Lisa M said...

Yay I am now famous too!!! Not the most becoming picture but hey I will take it. And how true is that statement James you have brought all of us to a level of success never imagined - you should be very proud!!

Lisa M said...

Question for all anyone who supplements with glutamine when and how much should one be taking?

unit said...

last year on this day you placed a post regarding the big dawg playlist... i, for one, found it to be awesome and appreciated it very much... would u think it's time, or possible, to compose or compile a 'big dawg playlist volume 2'?...

[lisa m... i use 5gm post WOD... although i have my reasons, and it seems to work for me... im open to suggestions on alternate timing and dosing...]

Jonathan3sinclair said...

2011 from June 21

A. 50, 60, 65, 70, 75kg
B. 40, 45, 50, 50, 55kg
C. 14, 13, 14, 12, 13 (no bands)

Rest 5 minutes

Ran 4 X 60 sec resting 4 minutes b/w

DAVID X said...

Awesome pics lately.

Lisa: I too use L-Glutamine post wod and I use about 9 grams. I found a formula online that takes into account bwt and such for accurate dosing.

Unit: Good call, brother. I occationally write down in my log what songs popped up on my ipod or my satellite radio during the wod that helped get me through it.

DAVID X said...

A. 95/115/120/125/130
B1. 135/155/185
B2. 10-10/7-7-6/7-7-6

I'm pissed that I had to abbreviate the wod today. I got up slightly later than normal and have to go to work a little earlier than normal.

unit said...

thanks bro... where/what is that formula?... I may b under-dose-ing...

Eric S said...


Part 1:
A. 95#
B1. 115, 115, 125, 125, 135
B2. 20, 14-6, 14-6, 13-7, 10-5-5
C. As rx'd.

As it turns out, the sluggish feeling I have been having the past week or so, may be a slight case of Lyme's Disease. Hopefully the antibiotics will clear that up in the next few days.

jay rhodes said...

great quote.

Soren said...

A: 60,62,64,64,64kg
B1: 75,80,82,85,87kg
B2: 20,20,20,14+6, 10, stopped before ripped skin
C: 5x25


PTS said...

A. 115,125,125,135,135

B1. 145,160,175,185,185
B2. 20,20,20,20, 11 --so close

C. 25,25,15,15,15. Abs and legs were shot by this point so I had to scale down to keep tempo.

Part 2 is a maybe for today as soccer yesterday was quite taxing.

DAVID X said...

Here's the link to that formula I mentioned. It's about 3/4 of the way down the page. The whole article is pretty interesting as it mainly related to Bcaa supplementation. Hope it helps.


Poly said...

Can someone tell me if there is a difference between tall cleans and high hang cleans?

Geoff Aucoin said...

Poly, check for your answers here;

Without quoting, my take is tall cleans start at 'triple extension' and it's a drop under the bar (all 3rd pull) and HH cleans start with the smallest dip possible before you start your 2nd pull.

Lars said...

A. 135, 155, 175, 185, 195
B1. 185, 195, 205, 205, 185
B2. 20UB, 20UB, 20UB, 12/5/3, 12/5/3
C. 10, 10, 10, 10, 15

Felt good for the first half of this workout, then started to get too hot and no recovering. Gym is 25 degrees right now and I'm sweating like crazy. No gas left for GHD's so just took a few minute rest and did sets of 10 with good tempo.

No time for Part 2 today - golf tournament.

Erik Luber said...

A. 40 kg, 40, 40, 40, 40
B1. 45 kg, 45, 45, 45, 45
B2. 10, 10, 10, 10, 9 (No-kip PUs, CTB)
C. 15, 15, 15, 15, 15

Only got 4 hours of shitty sleep, woke up at 4 am still thinking about science. Laid in bed awake until the gym was open. Focused more on hammering home technique at a sufficiently challenging weight. Man do I suck at front squats, just trying to get into the proper position at the bottom and on the way up is really taxing for me. Hands were ripped up from snatch work the other day, so decided to go for UB sets of 10 strict PUs. Scaled down GHDs to 15....I was sore in a really bad way for 5 days after the last time we de the 25 reps x 4.

Poly said...

Thanks for the clarification Geoff.
a. 135x5
b1. 185 205 225x3
b2. Scaled to 15. UB all 5 sets
c. 2 rds. Body quit.
Planned on keeping it light and scaled, so pretty happy. The one thing I'm realizing more and more, as I put more focus on the rep tempo more than anything else, is that the tempo is the most potent part of the exercise in many cases. I used to just pay attention to it, but now by focusing on it, it really increases the intensity.

Heavy Evy said...

I now know why you are so much smarter then me! As when I wake up at 4am the only thing I'm thinking is "can I sleep a few more hours or will I piss the bed?"......I guess that is sort of like "science"!

Angelo Fosco said...

B1. 205,210,215,220
B2. 20, 20, 20, 12
C. 15, 15, 15, 10 + 5

A felt really good, and fast, first time doing the tall cleans and they felt great. The rest of the workout hurt way more than expected. Scaled to 4 sets of B1/b2 and 4 sets of 15 on C.

Paul Smith said...


Part 1

A: 145, 155, 165, 175, 185
B1: 245, 255, 265, 270, 270
B2: All Unbroken
C: No GHD so I tried to sub knees to elbows, but threw up after one set, and didn't have enough time to let my stomach settle.I think I pushed a little too hard trying to go heavy as possible on B1 and still keep tempo.

Jesse O'Brien said...

Explain B1 Front Squat Cluster. I understand what a 3.2.1 cluster press/push press/push jerk but doesn't make all that sense to me. Wouldn't that be 8 reps? I read the FAQ and cannot find an answer to this question so any help would be greatly appreciated.

Michael said...

Coach -
I second unit's request for a playlist - that'd be awesome if you get a chance to pull it together.

Unit - could you please post the first one if you still have a record of it?

麗旺麗旺 said...


Brendan said...

new to the blog my brother wes hendricks turned me on to this blog.
A: 85,85,95,95,95
B1: 165x5
B2: 20,20,20,20,20
C: 5x25

Michael FitzGerald said...

A1. 243/263/287/307/327 - thumbs
A2. 23/22/20/15/16
B. 199
C. UB/UB/UB (lost kip with 3 left..just hung on).

BK said...

C: 1 x15.
Frop very first set Deads felt heavy so went slow there. Ridiculous numbers on dips seeing that pr is 15 . I was laughing at the end of every round, seriously couldn't believe what I was doing.
HPC took the cake being able to handle moderate loads again on squat clean with my old wrist injury
Its been a powerful couple of days ....

Brent Maier said...

Michael, here is a link to the first mix: feed://

DeeJay said...

A1. 287-307-327-337-347, my thumbs hurt...
A2. 21-19-15-15-13
B. didn't do this due to an achey right knee. High volume squatting seems to bring back memories of ACL reconstruction, acheyness(is this a word?) has never really been this bad though...hopefully it calms down
C. all 3 sets unbroken

Michael said...

awesome - thanks Brent!

Garage Crossfitter said...

part 1:
Run 60 sec @ 85%
Rest 4 min x 8
(perform HSPU practice for 10 min b/t sets 4 and 5)

270m,280 280 280
293 293 305 313


Runs felt great, really working on pose tech, neutral pelvis, engage core when running and its getting easier. wasnt taxed at all after this

IM trying to strengthen my left SI joint, as its been aggravating me since my lumbar/pelvic injury, does anyone have any exercises and/or tips on doing this?

joey warren said...

what happened to your back?, what hurt it? I hurt mine a week ago and everything tightened up and has put me out since, I am curious if we had similar injuires and what exercises could help prevent it in the future.

Chad Walding said...



A1. 135/155/175/175/195(3)
A2. 50(3)/45(4)/45(3)/45(3)/45(3)/45(3)
B1. 30(8)/30(8)/40(5)/40(5)
B2. 6/6, 6/6, 6/6, 6/4
C. 6/8, 6/6, 6/4, 6,6..all with 8#

Andrew said...


Part 1:
A. 155, 155, 175, 185, 185
B1. 155, 155, 175, 175, 175
B2. 15, 13, 12, 11, 9
C. Broken [10+(5x3)] x 5

A -- felt real good. Should go heavier next time.
B1 -- tempo and pace are killer
B2 -- shoulders still recovering... did what felt comfortable.
C -- had to break it up.

Part 2:
row. 235m, 243m, 239m, 236m
HSPU practice x 10min. 10, 3, 5, 3, 3 q2min
row. 233m, 232m, 233m, 228m

Need to work on row technique.
HSPUs... still working around the shoulder...

Geoff Aucoin said...

Garage, I Googled the SI joint and saw this.

I'm sure you could build up from these ideas?

Chris Martin said...

swim about 40 laps at noon. Shouldn`t have done so much.
4 hours later-
Still nursing hip, had to sub some things.
A- Tall hang clean- 165,185,185,185,185
B1.Split Squat@30x0-8x5-35lb/arm
B2.CTB Chin-ups-14+6,12+8,12+8,12+8
C.GHD`s@2010 15X3

PTS said...

I love the quote and it really hits home as our garage gym grows to almost 20 people.

Do we take the 3:45 rest after 4th set and then start the 10 mins HSPU practice? Or does the 10 min practice start right after the 4th 45 sec interval is completed?

252, 251, 248, 235

rwcorson said...

Great article and quote from "Old Dawg" Hari Singh at
I hope I'm still going strong at 52!
Keep it up Hari, we can all learn from you.

Anonymous said...

2011 part 1

A. 115,135,135,135,135

No bumper plates today, so focused on speed. Not sure if form was perfect.

B1. 155,165,175,185,195

195 felt a alot heavier than usual.

B2. 10/10/10/5/5. Again pullups/chinups are a weakness but I'm seeing improvements.

C. 10/10/10/5/5

Also somethin to work on but a month ago 10 ghd situps felt like death.

This workout was harder than expected, need to rest. Part 2 tommorow.

Lisa M said...

A.75# for all kept it very light and really tried to concentrate on speed and gettin down with solid pelvic tone as this is a MAJOR weakness of mine

B2.UB 10s x 4

Only did 4 sets as short on time as usual and 10 UB CTB is a stretch for me especially as i am just working my way back in and my sensitive hands have just recovered from the brutal tears i suffered at Regionals.

Will hit part 2 tonight.

Brent Maier said...


2011: Part I

A TClean: 50/55/60/70/80kg (176#)
B1 FSC: 100/105/105/110/115kg (253#)
B2 C2B: 20/20/20/20/20 - First round was the only one unbroken. All the arm work we did made these next to impossible. Did them all but crashed hard.
C GHD: 25/25/25/25/25 - Painful... I don't think my abs were fully broken in from the break after regionals until now. We're on the up now...

Part II: 2 hours...

mhamilton said...


Part 1:
A. 115,125,125,125,125x2
- felt good to work on the right technique. Not there yet but still happy with it.
B1. 135,135,135 (forgot to move to B2 with each set for the first 3!),135,115
B2. 12,10,(next 3 sets in a row) 10,8,6
- working on CTB butterfly
C. 20,20,20
- felt exhausted by this point and cut it short

Part 2:
- Not sure if it is a good sign each set was so close or not. Felt more like I was sticking to 95% though.

DAVID X said...

Time has been the most limiting factor for me the last couple days, friggin' frustrating...


Allow me to present the first entries into the 2010 Big Dawgs Playlist as played from the iPod from hell:
1. Krush the Enemy by Warbeast
2. The Revengeful by Danzig
3. God's Law In The Devil's Land by Kingdom of Sorrow

Julian Cruz said...


Will do part 2 later tonight. Cleans felt fast. took it easy on the front squats bc of quad. Did k2e for part C but called it early bc torn hands from part B2.

Alex Duncan said...

Very long day at work, only had time for part 1 and cut it down to three sets of everything instead of 5. The army and allergies are killing me this summer...
A. 145x3, 155x3, 160x3 Felt strong and fast
B1. 155, 160, 165 Getting better at front squats
B2. 20 UB x 3 sets
C. 3 sets all UB, killed the Abs

Also got in some HSPU practice as prescribed.

Eric Montgomery said...

Got my PFT on Friday so only did Part 1 and took it a little easy
A. 4 sets. 125, 125, 135, 135
B1. 3 sets. 155, 165, 175
B2. 3 sets. 12, 12, 12
C. No GHD so used one of those crappy incline situp deals. 3 sets of 20.

julie Migliaccio/Crossfit Performance said...

I read my Coach BK's post about todays workout and I am thrilled he felt so dam powerful..That feeling eluded me tonight and although I made a small breakthrough on ring dips and Toes to bar I just didn't feel STRONG!

A1. 200,215,225(2), 215, 195..Stripped weight as my grip was ridiculously fried!
A2.7,7,7,8,6...Trying to implement the KIP...This was big for me.feel good about it!

B. Warmed up with 95 and 105...hit 115 for 3..Went up to 125..hit 1...went even higher based on BK's confidence in me and didnt get it..back down to 125 and just lost my power/mindset/etc. Back down to 115 for 2 more successful 3's..Again..Grip SMOKED.
C. Did I mention my grip was a mess? ok well another exercise I always struggled with..10 and 5 1st set...7,4 and 3 and finally 7,5,2 and 1!

looking forward to an off day to lick my wounds and get back in Box and CRUSH it!

Jenny said...


A1. 235, 245, 255, 245(1 then lost tempo), 235
A2. 18, 15, 9, 9, 8
B. 135, 145, 150(2)
C. first set ub, second and third broken

Garage Crossfitter said...

I injured myself 1 week before regionals this year and i didnt heal fast enough for the comp which definatley was a bummer. I displaced the left side of my pelvis 1/2 inch, doing 3 rep power cleans. My SI joint was outta place and when it slipped, it caused trauma to the muscles surrounding my lumbar. The lumbar muscles have healed nicely but im still working on healing my SI. i am trying to figure out the imbalances within my pelvis . I have never had a coach in person and the last four years i havent had a clue what midline stabilzation was which i am assuming that had something to do with the injury.

I am going to be starting a program written by Dmarsh soon. The program is a poliquin structural balance program. Im hoping to balance out my strengths and weaknesses within my body preventing further injury.

How are you healing?

tania said...


A1. 135-145-155-165-175 that hurt
A2. 16-14-12-11-11 16 I'm with Ben, the ring dips felt easy today, most I had ever done before today was 12 and I probably could have squeezed a couple more reps out if I wasn't so surprised to have done 16 already. still having trouble with the kip, i must be doing it wrong because it doesn't feel much easier than strict
B. 85-95-105
C. 2 x 15 unbroken knees to elbows instead of toes to bar, I guess I didn't read it properly,have to work on that kip, can't get a good rhythm

Carrie McG said...

2011 Part 1
A. 65 for all
B1. 105, 115, 120, 115, 115
B2. COVP UBx10 all sets
C. 15x2 sets then major headache so called it

man this smoked me. the 120# FS cluster I felt a little somehing in my ribs and didn't want to tweak it again so I backed off. Still no C2B so did 10 unbroken covp instead.
really lacking energy lately. Need more sleep! (I wish)

Brian said...

Completed June 10 WOD for 2011 group

A1. 115 (4), 120 (4), 125 (4), 130 (3), 130 (3)
A2. 10, 8, 8, 7, 7

rested approx 20min

Amrap 12 min - 49 HSPU in 9 rds, 96 pullups unbroken sets of 12

10min row cool down 60%

Hamstrings super sore from stiff legged DL's and GH raises

Still tough getting used to tempo on movements.

joey warren said...

Thanks for the info, I remember you were out for regionals, that was too bad, but glad to hear its healing well. I am healing pretty fast considering I couldnt even walk straight last week. The scary thing is I dont know exactly what happened or how to prevent it, my chiro says the muscles went into spasm. I think I will be 100% prior to the competition but its just too bad I cant prepare for it the way I wanted to.

I think mine was also caused from imbalances, any specific stretches or mobility work you have been doing to help?

Brian Maier said...

2011 part 1:

A: TC - 135,145,155,165,175
C: GHD's 15 X 5
Did yesterday's WOD:
A1: CGBP: 175,175,185,185,195
A2: 35,45,55,55,55
B1: 35 X 4
B2: 10/10/10/8

part 2:

Chris Fodera said...

A. Used 95# for 2 and 115 for 3
B1. Used 135 for all
B2. All unbroken
C. Felt the effects of weighted GHD SUs from earlier in the week, so called it during the first set

Knee has been acting up a little lately so that's why I kept it light in the Front Squats. Didn't want to get back onto the rower and really push it too much, so I am resting it tonight and likely tomorrow as well.


what do you do with that link in iTunes? I can't find a place to put it.

Adam Rogers said...

Running low on energy and motivation today, must have spent a lot in celebration of the US win.

Did 4 sets of the rowing intervals

In meters -264,257,253,263

unit said...

A1- high hang squat snatch x3- 135/140/150/155
A2- sdlhp x10- 135/140/150/155
B1- front squat- 185(8)/195(8)/215(6)/225(6)/245(4x2)/255(2x2)
B2- k2e- 15 x8sets
C- 15min amrap: 10 DL 135 / 10 ring dips (opt wod a yr ago)... trying 2 do a few of these 2 c where I m now vs a yr ago...
23 rounds + 10 DL

love the start Dave!...

gc... glad 2 here things r well on the mend... I think u have a gd plan going bro..

poster boy... wanted 2 ask u a few things... b on the lookout 4 an email soon...


Angelo Fosco said...

2011 part 2:

Row 1: 242,247,245,244
HSPU: 50 total
Row 2: 243,240,240,237

Stephen B. said...

Part 1:
A. 135x3x5...great exercise...needs work
B1. 205/215/225( a hell of time keeping my elbows up as I fatigued...fought like hell to keep them high throughout later sets...legs felt strong
B2. UBx5...
C. 25x5 completed...only first set UB

Part 2:
no time today but will complete tomorrow...want to work on rowing and hspu

derb said...


Part 1

A: 95/95/105/105/115
B1: 155/165/170/175/175
B2: UB
C: Broken

Jonathan3sinclair said...


Combined Part 1 and 2, 3-4 minute rest between

A. 5 X 6 all at 95# (I don't know why I did 6 reps, just had that number in my head for some reason)
B1. 135, 135, 155, 155
B2. 4 sets of 20 UB
Part 2. 6 rounds with no break for HSPU's, all between 220 and 226m

Thad said...

A1. 95, 105, 105, 110, 115
B1. 175, 185, 190, 2x3/190, 2x2/190
B2. 5x20 broken practicing butterfly kip
C. 25x2UB 25x2 Broken

Old Dawg (Hari) said...

Finished yesterday's 2011:

B1: 4 sets of 8 x35
B1: 4 sets of 1.5 pood x 10 per arm
C: 3 sets of 10 lbs x 6 per arm

Brent Maier said...


2011: Part II


Intervals set on rower @ 8. Practiced free handing handstands during 4th round rest. I'm not sure I got much out of it other than it took the focus off the pain in my legs. I about blew a nut on round one... From there I was on a mission to maintain 250+.

Dustin said...


A. 135, 155, 155, 165, 175

B1. 225, 215, 205, 195 (Strip Down X5)
B2. 20 Unbroken CTB All 5 Sets

C. 25x5 1st 25 unbroken, the rest of them 15 -5 -5.

Not Sure if I did the Front Squat cluster right. I was under the impression that it was a strip down. So I did 2 took 10lbs off did 2, etc. Was this not right? Can somebody let me know the proper way to do the FS Cluster? Thanks

Brandon said...

Hanging out with the kids today - had to switch Part 1/2 to make it work.

Part 1 (evening)
A. 135/155x4
B1. 185/195/205/215/225
B2. ub x 5 - HELL YEAH
No C today, back and hips really sore and didn't want to push it

Part 2 (afternoon)

b-mac said...





C-all UB

Heavy Evy said...

A.110x3,133x2 what a great way to learn how to squat clean.
B1. 153,163,177,187,197
B2. ub,ub,12,14,11

had to go back to work.

8hr later
C. ubx4, 16/ will power on last set.

Rested about 6 min then did part 2.
Hspu praccy did 16 then just worked on holds and mounts, as pressing hurt left shoulder a bit.
Need to work on rowing.

Ben Priestley said...

practiced HSPU for 5 min, got a few reps

p1.A. 95#/105/115/125/130
B1. 130#/140/145/150/155
B2. 20/20/20/15(missed 2 reps)/17
C. 25x5

Notes: Opted to watch world cup games instead of getting 2 wods in today. On B1/2-set3, the word "Quit" started entering my mind. I tricked myself into 25x5 GHDs. Prioritizing sleep for the rest of the week!

Chase said...


A. 115, 135, 135
B1. 185, 205, 225
B2. 3x unbroken
C. 1 set unbroken

Short on time so I shortened the workout to 3 sets and still ran out of time for GHD.

Replacing part 2 with a 5k race, will post time, shooting for 21 or better.

Sean Cummings said...

Part 1:
A. 135, 135, 145, 145, 145
B1. 145, 155, 165, 175, 185
B2. All sets unbroken
C. All sets unbroken

Joel B. said...

This didn't happen for me yesterday being a probationary assigned to medic unit. Got warmed up and 1 set of tall cleans before off again.

Today (6.24) didn't want to overdo it for whatever is coming but I wanted to do after a 5-10 min warm up:

3 rounds not for time of:
burgner warm up w/33# bar
5 ohs-same bar
3 tall cleans-same bar
10 push ups
15 pull ups (10 c2b)
15 ghd sit ups
15 back ext.
3 depth challenging HSPU--worked on not going so slow down.

basically just a calisthenic warm up and some skills.

Nicholas Burgett said...

part 1:
A. 95,115,125,125,130

B1. 135,135,135 (only time for 3 sets)
B2. 4,4,6 (shoulder pain, not CTB, only time for 3 sets)
C. 10,10,10 (incline situps, only time for 3 sets)

No time for part 2.

Craig said...

A. 125 - felt good. up from 95 last time
B1. 155/165/175/185/195- tough at the end.
B2. un broken x5.
C. 5x25 unbroken. core was screamin'!.

Stephen B. said...

Part 2: (done 1 day later):

damper on 6:
226/229/226/227/223/232/231/232...same effort throughout later sets, but I focused more on form.

Hspu practice: some reps and negatives, but mostly holds as I wanted to work on balance.

Melisa C said...


A. 100#
B1. 140, 145, 150, 155
B2. AMRAP UB 5,8,8,8

Ran instead or rowed as didn't have access to rower in the aft.
~.12miles per round

Paul Klein said...

2011 dine on 6/24/2010

Still healing a real bad tear so no gripping movements

A. Sub with box squats

B1. 155/165/175/180/180
B2. Sub with parallet push ups 5 sets of 20

C. Done. GHD at tempo = raging headache.

Thad said...

Part 2.
Done about 9 hours later, the next morning.
232, 239, 236, 228m
238, 238, 231, 232m
Round 4 was a bad start.
Still not enough strength in left shoulder to do a HSPU, so I did E Rom negatives

Pfeifdog said...


A. 135#
B1. 205# back still a little tweeked
B2. 1-4 unbroken,10/10 didn't do CTB but first time i got 4 rounds of unbroken CU
C. body weight (did part this right before part 2, ran out of time)

Part 2

rowing felt good, and handstands are getting better

Alex said...

A- 60/80/90/80/80 Brought weight back down because technique suffered and it was turning into too a HPC

B1- 60/70/80/85/95
B2 - All BK :( but all completed :)

C- UB/UB/UB/8 I just could not do anymore....I got an ab cramp!

190m/ 189m/189m/ 187m So tired!
200m/ 197m/ 200m/ 190m holy crow!

Thanks y'all!

Rooney said...


2011-Performed 6/30

2011: Part I

A. 135, 145,155,160,165--really tried to work on speed.
B1 FSC: 195,205,215,225,235(ugly last set)
B2 C2B: 20/20/20/20/15+3+1+1-- first time attempting 20 UB C2B for multiple sets. Thought I was going to get all 5, but grip went in last round.
C GHD: Subbed 25 straight leg sit-ups for 4th set. Other four were as rx'd except 5th set was a little off tempo. Trying to be smart about ramping up the volume on these.

Part II: really tough to get the doubles in on week days. Might try subbing stationary bike intervals at home tonight.

Michael said...

2011-performed 6/30
Part 1
A. 95,100,110,115(worked on speed no pull at all at top)
B1.175,185,195,205,215(very tough)
B2.UB (butterfly rhythm started to break down;two new rips. All this UB pull-up work has shredded my hands)
C. GHD - modified. Only half ROM b/c my lower abs felt like they were going to rip in half. Think the 100 GHDs 4 weeks after abdominal surgery was too aggressive. Going to push the reset button and do full ROM but cut reps and work my way back up.