thurs, july 15, 2010

One of the marks of excellent people is that they never compare themselves with others.
They only compare themselves with themselves, and with their past accomplishments and future potential.

A1. Back Squat @ 30X0; 5,4,3,2,1; rest 3 min
A2. Medium Grip Pronated CTB Chin Ups @ 31X0; 2-3 x 5; rest 3 min
5 sets:
20 unbroken CTB chin ups
40 squats
rest 3 min

post loads and notes to comments


Paul Smith said...

I missed yesterday. Just wanted to say good luck to all the BIG DAWGS this weekend. I wish I was creative enough to come up with some great motivational speech, but I'm not so I thought I would drop in one of my favorite quotes that always seems to motivate me before I compete in anything.

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

Theodore Roosevelt

Soren said...

A1: 90,95,100,105, 110 kg
A2: 15,20,24,24,24kg

Did 3 rounds - stopped as it has taken me 9 months to recover from doing 1RM Back Squat followed by 150 Wall Ball and my knee did not like the squat reps!


Eric S said...

A1. 185, 195, 205, 215, 225
A2. 25x2x5 (just couldn't get CTB on 3rd rep)

1:29, 1:20, 1:27 (10+5+5 CTB), 2:07 (10+4+4+2 CTB), 1:49 (10+5+5 CTB)

jay rhodes said...

My mixup on the metcon from yesterday....thinking hang power cleans and going ~20 sec rest instead of 3 min.

Best of luck this weekend Big Dawgs.

ken c said...

rob and geoff

ava and i get into LA around noon on friday. i'll be looking for you guys.

best of luck to james and all the other big dawgs. should be an epic games. go get em guys!

Michael said...

OPT or anyone else who has suggestions..
I've done this program before and it got me to regionals (THanks OPT) but I've taken off on a different program since then. I'm wanting to start this back and I was wondering..
Should I start this weekend with the testing or July 3rd which is when you started this cycle?

Kyle F said...

Wed July 11, 2010

A1: 315 X5
A2: 205 X5

PC: 135 X3
Clap PU: Broken

Felt weak. Not happy with DL.

Chris Dunkin said...

A1. 225,315,345,365,395
A2. 25,46,56,72,76

did 3 sets:

decided to stop with a little left.

rwcorson said...

Drop me an email and I'll get my cell # to you.
We arrived yesterday in LA and are heading over to the HDC to register after lunch.
Team OPT is getting ready to lay it out there!!
Thanks to all the Dawgs for their best wishes.

brian cilento said...

michael, i believe the usual answer is jump in. we had a heavy volume cycle and now ramping up the intensity. coach warned those who missed the volume to jump in but jump in scaled. not sure what you have been doing, but i would say you might want to scale the RX'ed wods until you are feeling it.

Stahl (fka "Michael" too many of us on the blog!) said...

A1. 225, 235, 255, 265, 285
A2. BW, 16.8, 19.3, 39.3, 46.8(1 - barely missed my chest).

Couldn't kip so tried variations on strict pull-ups.

PU: 10 L-pullups then switched to strict, 15, 15, 10+3+2, 10+2+1+2
Squats: UB x 5

Kept the back squats light. We were a week behind and then Coach told us to get current, so we had already done heavy front squat this week.

As for the Game screw - I'm with Paul. I don't have any tremendous motivational speeches. I hope you all kick ass. Good luck, have fun, and know you've got the whole pack of big dawgs pulling for you!

Stahl said...

Couldn't kip because the structure was broken.

Apparently, I couldn't write either . . . by "Games screw" I meant Games crew.

Wow - my brain is fried.

Lars said...

A1. 225x5,245x4,265x3,285x2,315x1
A2. 47x3,47x3,47x3,50x3,55x3

Rd1. 1:16 UB
Rd2. 1:20 UB
Rd3. 1:36 UB
Rd4. 2:00 (10,5,5)
Rd5. 1:47 (12,4,4)

Feeling sick now:P

Rooney said...


I'm with Stahl. Tweaked my low back on FS on Tuesday, and I don't think the rowing yesterday or squating today helped, even though I tried to go way light.

A1. 225, 245, 275, 285, 300
A2. BW, 12.5, 22.5 (2+2 misses), 22.5 (3), 30 (clustereff--dropped BB on two missed reps then did 3 at BW)

Ditto for Stahl. Structure is broken due to my overweightness and the pull-ups on Tuesday.

PU: all strict COVP: 15, 13+2, 12+3 singles; 10 + 5 singles; 10+5 singles
Squats: UB x 5; very slow b/c of the back issue

Can't wait to see you guys kill it this weekend. Supposed to be studying for the NY bar exam, but I'm guessing I'll have one eye on the live stream for most of the weekend!

Martin Altemark said...

Good luck this weekend!

A1. 5x75kg, 4x85kg, 3x95kg, 2x100kg, 1x110kg (high bar)
A2. 3x10kg, 3x15kg, 3x20kg, 3x25kg, 3x27.5kg
1:20UB, 1:25UB, 1:50 (12/4/3), 2:09 (10/4/3/3), 2:25 (7/4/4/3/2)

Been away concentrating at olympic lifting for awhile, and I'm still not at most of your level, but I did reach two milestones for me: 100kg C&J and bodyweight snatch (75kg). Happy with that, but I've missed the big dawgs for sure!

Now I know what I haven't done for awhile - unbroken CTBs... Only first two UB, and ripped hands badly on fifth set...

Feels good to be back!

Geoff said...

A1: 205, 215, 225, 240, 255 - these felt heavy
A2: 30x3, 40x3, 45x3, 55x3, 60x2 - should have started heavier
MetCon - did jumping pull-ups to keep moving
1:12, 1:12, 1:30 (sq-25+5+10), 135 (sq-16+14+10),
1:38 (sq-20+12+8)


Brandon said...

A1. 275/315/365(2)/385(1)/315
A2. BW/20/20/20/BW

Scaled to 15 UB and 4 rounds to conserve a bit of energy for my Oly Session later.

brian cilento said...

think this is the live link to the games

Eric Montgomery said...

A1. 242x5, 264x4, 286x3, 308x2, 317x1
A2. 10lbs x3, 15x3, 20x3, 25x2, 25x3. Slight kip but fairly strict due to DB between thighs

Part 2: Cut to 3 rds due to time and hands starting to rip. 1:33, 1:27, 2:10. Had to break CTBs 11-4-5 on third round due to grip.

Marshall said...

A1. 185,225,255,225,255
A2. Body weight CTB CU's

Still missing the mark on the 20 UB CTB cu's.
All sets were 10 UB

I fotgot the tempo on my 3rd squat set, did 3 reps at normal tempo- corrected the tempo for sets 4 and 5.

Brent Maier said...


BS: Worked up to 141kg (310#) on last set. Felt good
PU's: Worked up to 55#

Squeezed a quick workout in before leaving for LA. Leaving now... Cara is going to kill me if I don't get a move on. Good luck to all the big dawgs competing this weekend! Ciao!

Julian Cruz said...

10UB(dead hang),10UB,10UB,10UB,9/1

Should have started heavier on the back squat. Hands are wrecked from last few weeks so did all dead hang chin ups.

Greg said...

Hill Sprints/ Tabata Push-ups:

Modified at half way since my shins are a little sore & I have issues with shin splints:

4x30 sec hill sprints per above, then:
Tabata Push-up: 15/13/8/7/5/6/5/5 - this is funny even. Last cycle is still playing havoc with arms and chest.
4x 30 sec row sprint/3:00 rest - distances: 159m/152m/155m/152m

A little ugly clown was looking over my shoulder in sprint 7 and 8, but decided to bother some other poor slob today.

Andy said...

Good luck to the dawgs in cali, tear it up.

Today was a humbling day for me. I think I needed it though to refocus me. Especially since I will start coaching another football season in a couple of weeks. I am doing my athletes an injustice if they never to a place where they are humbled by facing head on into their weaknesses...that is how they will truly get stronger. Thanks OPT for pushing us this way!

a1. 205/215/225/235/235
a2. 25#/35#/35#/25#/25#

3 sets

Completely smoked after these.

Anonymous said...

From yesterday..


Grip failed.

A2. 165(5),185(5),185(3),190)3),200(3)


cleans : 40,50,50 kg
push ups: 10-5-5x3

Going to hit today's workout after class tommorow. Thanks coach!

Nathan H. said...

Hey Everyone!

Just checking in and saying hi. I still follow this site daily, I learn a ton here.

I've decided to try to qualify for Pan Am Nationals in November and then back on Games/Regionals prep after that. Depending on the weight class I enter (over the past month I've gained about 6-8lbs), I'll need a total of about 265kg between the snatch and clean and jerk. I'm about 20kg off right now, but I figure I'll be able to achieve that by September. The Crossfit/USA weightlifting Open is on the agenda too.

Right now I'm focused on Olifting but am still doing metcons regularly. I've increased my food intake (4000cal+, mainly fat and protein - higher carb day once a week, and PW depending on the workout) and it has translated to much better recovery. My metcons/running/lifts are all great. And I feel recovered coming into my sessions.

Did a solid 300 C&J today and a tough 350 front squat single. Gotta represent the big dawgs right!

Anyway, miss you guys! Can't wait to come back!

Nathan H. said...

Oh, and for everyone competing at the games, good luck... trust your training. Know that when it comes down to it, you'll do what you can do. I'll be cheering you on!


Paul Smith said...

Yesterdays Workout

A1: 405, 415, 425, 430, 435
A2: 245x5, 255x4, 265x3, 275x2, 265x3

Felt strong on DL but Close Grip Bench did not feel so good today.


PC: 135, 145, 135
Clap PU: UB, 15-5, 12-4-4

Times: 1:10, ?, 1:26

My grip was limiting factor on PC. I had to drop the weight down to stay unbroken. I forgot to hit start on my watch on the second set.

Paul Klein said...

A1. 225/230/240/255/275
A2. 25/30/32.5/35x2/35x2

Part 2.
C2B ub/ub/15+5/13+7/9+4+4+3
Squats: all unbroken but slow

Mike McNaughton said...

A1. 235x5,270x4,305x3
A2. 20x3,50x3,50x3

UB PUs: UB,17/3,10/5/5
Squats: UBx3

Had to cut to 3 sets each due to time constraints. Don't think I could've done more anyway. I am absolutely beat to sh*t.

PTS said...

BS: 205,225,255,280(1) 280 my back squat is just awful. I just can't seem to improve this lift for whatever reason.

WC: 30,35,40,45,45(2)

Did four sets as I also had a bball game today. Everything unbroken. squats got a bit slow on last set but still had constant movement.

Martin: welcome back, awesome to hear your progress.

Nathan: Also nice to hear from you and also nice progress in your lifts. Good luck in upcoming comps.

Sean Cummings said...

A1: 225x5, 245x4, 265x3, 275x2, 295x1
A2: 25#x3, 35#x3, 45#x3, 50#x3, 50#x3

Skipped part 2

Melisa C said...

A1. 180, 185, 190, 195, 205* easy
A2. BW(3), 5#(3), 10#(3), 15(2), 15(2)

Metcon - amrap C2B
12, 12, 8, 10, 10
squats all UB
working time = 8.50

Chad Walding said...


A1. 185/205/225/245/255
A2. 10kg/14kg/35#/24kgx3(COVP)/35#


metcon times per round:

First round UB for CTB, all other round broken b/t 10-15. I'm not good yet but they are definitely coming along so I'm happy. I'll get there!

All air squats UB, tried to go as fast as I could. Forgot how much these things can wear you out.

k.jones said...


A1. 275/305/315/325/335. pace was tuff and my legs and back sore from yesterdays wod.

Brother in law wanted to give a different wod a try today so I went for it. 20-225 lbs. back squats/40 toes to bar/60 2 pood KB swings for time. Everything hurts grip and legs went in a hurry. My time was terrible a 9:19. Stopped after that need a break bad

Katrina Burton said...

Nathan H... Sounds like we are going the same route with the oly lifting! Sweet!

After talking with james and Chad, I came to the realization that CF comps were not fun for me anymore. I was training and competing because that's what other people expected me to do with my skills rather than doing it for the love of it. I lost my passion and drive from training. It was hard for me to come to that realization because I was very emotionally attached to the feelings and love I once had for the sport when I first started. James simply told me to go back and start with what I love and there is nothing like the positive thoughts and passion I have for the clean & jerk and snatch.
I've finally decided to post things because I'm hoping that no one else has to go through the same path as I did. If you don't love it, don't do it because others expect you to.
I still browse the blog and post my training on my own blog if anyone is interested.
Good luck to all games competitors this weekend!! And all those of you who are training for next year!!

dh said...

A1. 275,295,315,335,350
A2. 15x3,25x3,35x2,35x2,35x2

I don't know if it's a flexibility thing or not, but I really have trouble hitting my chest to the bar unless there's a pretty good kip involved....

C2B: ub,16/singles,14/singles,13/singles,14/singles
Squats: all broken

Alex said...

Hi all!

Today was pretty good...still have a sore glutes, but managed to do well.

A1- 105-110-125-135-145
A2- 4 - 4-4-4-4 Is it normal that I found these easy?? Should I have added weight?

1) 1:50 20UB CTB (yay!) 40 UB S
2) 2:00 20UB (yay!) 30/10 S
3) 1:57 20 UB chins (suddenly Pooped!) 25/10/10
4) 1:55 20 UB chins 20/10/10
5) 1:55 20 BK Chins some butterfly, some reg, some CTB. 10/10/10/10 Squats.


Off to Maine USA for an extra long weekend of beach and relaxation...much needed rest and muscle repair :)
Posting on Tuesday!

jay rhodes said...

A1. Back Squat @ 30X0; 5,4,3,2,1; rest 3 min
3 second eccentric

245 x 5
265 x 4
295 x 3
315 x 2
335 x 1

Full depth, felt really good. Second rep of 315 just barely went up, same with 335 for one. 1RM has gotta be up around 360ish now.

A2. Medium Grip Pronated CTB Chin Ups @ 31X0; 2-3 x 5; rest 3 min

20# vest + 30# DB x 3
20# vest + 30# DB x 3
20# vest + 35# DB x 2 + chin over
20# vest + 35# DB x 2 + fail
20# vest + 35# DB x 2 + chin over

Hard to judge with the handles vs. the straight bar pullups....getting pretty good height, probably clavicle to bar.


1:00 (20 UB)
:59 (20 UB)
:58 (20 UB)
1:04 (20 UB, broke rhythm at 17)
1:19 (14 UB, 2-2-2)

Bodyweight squats got tough after all those heavy squats. Pullups were good and fast!

Brian said...

July 8 wod for 2011

5 sets:
10 unbroken hang power clean heavy
rest 90 sec
5 sets:
10 unbroken push jerk heavy
20 unbroken chin ups
rest 2 min
5 sets:
10 unbroken thrusters heavy
30 double unders
rest 2:30


HPC - 135, 155, 160, 160, 160 (all UB)
HSPU all broken forehead to floor
PJ - 135, 145, 155, 155, 155
PU - UB, UB, 11/9, 12/8, 7/7/6
Thrusters - 95, 115, 115, 120, 125 (all UB)
DU's- all broken but last set

Notes: Did this WOD on 4.5 hrs sleep after shift. 93 degrees outside with high humidity. Pouring sweat.
Pullups were def hardest part. Grip was gone sooner than expected, UB was not happening after set 2.
Thrusters limited by fatigued shoulders only.

Erik Luber said...

A1. 60 kg, 65, 70, 75, 80
A2. 10 kg, 20, 20, 20, 20

Trying to adjust my squat tech. Narrower stance and less angled hips..I get a lot more depth, feels better, but a lot harder. Messed up on A2 and did COVP not CTB. Packed it in after 4 rounds on the metcon...last round of PUs were unbroken, but last 10 reps were an absolute struggle. WOuld have had to rest at least 10 minutes before I could get in another set of 20 UB.

Just watched the pre-game show and Joey's interview. GO DAWGS!!!

Patrick "Phatty" Vuong said...


A1) 205, 210, 215, 225, 235
A2) all with 10# vest (all easy)

B) 12 unbroken (somewhat easy), 40 squats
1:02, 1:02, 0:58, 1:02, 1:09

r Gaines said...

A1. 185, 195, 205, 215, 225
A2. BW, 20# vest, 20# vest plus 10 db, 2x 20# vest. 2x 20# vest


1. Broken CTB.
2. Unb chin ups
3.UNB chin ups
4.UNB chin ups
5.15/5 chin ups

Sqt felt great sets 1-4. Sqts in set 5 went very slow but did not stop.

Anonymous said...

Wed. July 14th
A1: 285,315,339,353,368
A2: 163(5),177(5),192(5),202(3),202(3)
PC:135 all three sets
Push-ups completed. Broken into 10's.

Scott Hoadley said...

A1. 185/205/215/225/225
A2. 45x3/55x3/70x2/70x2

1:16 UB
1:28 14+3+3
2:08 10 +singles
1:56 10+singles
1:49 10+singles

All squats UB.

Stephen B. said...


A2.bwt./20#/20#/20#/20#...all 3 reps

10 min rest

CTB chins: UBx5*

Times: 1:11/1:07/1:06/1:04/1:13

*all chins CTB butterfly except last 5 reps of last set which were regular kip...pull was gone.

Thad said...

A1. 195, 215, 235, 250, 260
A2. 35, 45, 15, 20, 2/25
All chin ups strict forgot CTB on first 2 then adjusted weight for last 3 sets.
1:18, 1:14, 1:13, 1:15, 1:17
Everything UB

Travis said...

A1. 185, 205, 225 (1/1/F), 225, 235
A2. 3 x 5*
1:15 UB
1:27 UB
1:19 UB
1:57 15 UB+5B
3:00 10UB+10 really broken

*At work - no CTB (ceiling too low)

Bear said...

Good luck to all the competitors this weekend!

irongirl said...


Back squat still sucks after injury. I am so determined though to stick with this awesome programming because I am finally starting to "feel" good again.

A1. 105,115,125,125,125
A2. 3,3,3,3,3, all unbroken

B1 14-6,12-8,10-10,7-13,5-15
B2 40,40,40,40,40 all UB

Dom said...

A1. 225,255,285,315,335
3 Set UB then, 12-8, 10-10

Dustin said...

A1. 225, 235, 245, 265, 275. *Back was super tender from the other days dead lifts so I was hesitant to push it*
A2. 53lbs-3, 70lbs -3, 88lbs-2, 88lbs-2, 88lbs-2.

Rd1 - Unbroken 1:11
Rd2- Unbroken 1:12
Rd3- Unbroken 1:13
Rd4- Unbroken 1:18
Rd4- PU Broken 12+4+4. 1:37

Greg said...


A1: DL Clusters: 225/245/265/285/295
A2: CGBP: 135/145/155/160(4)/160(5)

PC@ 95# - All UB (last was mentally tough)
PU - scaled to strict push-ups based on my tabata yesterday. 20/17-3/11-4-3-2

sets: 1:13/1:15/1:22

matt said...

A1 325x5/335x4/345x3 / 355x1x1(f)1/ 365x1
A2 25lb 5 sets all unbroken. Needed to go heavier. Must up the tempo

57,59, 59, 1:01,59 - All unbroken. Felt good. Forearms enfuego. Good rythm with small knee tuck - kippish?

Felt very strong the past 2 days.
Dropped all sugar 8 days ago and feel awesome.
Back and Legs are ready for a break

mhamilton said...


A1. 185,195,205,205,205
A2. #25,#35,#35,#35,#35


1:30 UB
2:08 BRK
2:34 BRK (very)
2:52 BRK (horribly)

Bad showing today. Not happy at all.

Mack Lar said...

A1. 205/225/245/260/275 Took it easy. Back still tweaked from DL's
A2. 25/35/35/40/40

CU's/Squats All UB avg 1:14

ETC said...

A1: 175,185,195,205,215
A2: 20(3)20(3)20(2)20(2)
1. 1:30 20-10-10
2. 1:45 20-10-10
3. 1:37 25-10-5
skipped last two sets -felt I had done enough volume.
-weighted CTB strict pullups tough-my first time doing them. Was I supposed to kip up?