fri, aug 27, 2010

A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)
B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))
C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)

7 sets:
Row 90 sec @ 95%
Rest 10 sec
35 double unders
rest 2 min


Angelo Fosco said...

For the mid-hang snatch on B, does it matter if it's full or power? Thanks!

OPT said...

angelo, if it was written power snatch + mid hang power snatch you cannot squat it..the way it is written, it depends on what you need to work on, i'd squat it...others who need to work on full ext might not...and as the set goes on...adjust as needed

Poly said...

Awesome video, thanks a lot to both you and the catalyst guys for getting that put together for us.

Angelo Fosco said...

Awesome. Thanks for the quick response and the video coach!

Geoff Aucoin said...

Great great video!

Larry Pastor said...

Hi Coach,
Just wanted to introduce myself. My name is Larry and I train out of Crossfit Silicon Valley in San Jose. I've been doing Crossfit for about 2 years now, and my goals for the next coming year are the following:
1. Increase my clean and jerk to 225lb.
2. Get my snatch to 175lb.
3. Break the top 100 at the 2011 Norcal Sectionals.

Here are my stats:
Height: 5'5"
Crossfit Stats:
Fran: 2:52
Isabel: 22 minutes plus
Crossfit Total: 825lb
Filthy Fifty:28 minutes(starting at box jumps, ending at double unders)

Anyways, just started following your program this week and plan on doing so for the next month. Prior to this, have been doing mostly mainsite programming. Decided to start following your programming because it seems like programming which will address my weaknesses( general strength, olympic lifting) while continuing to improve my metcon and GPP. Thank you for making this programming available on the web. Will start posting my results soon.

Adam Rogers said...

Extremely useful material in that video, thanks for taking the time to put that together.

Ben Priestley said...

Thurs programming: Done 8/26/10 in evening

A. 185#x3
B. 115#x5, 123#x5, 131#x5.
off the clock, 140#/150/160/170/180(PR by 5#), 185-made clean, failed jerk.
C. 167# x3 sets, with straps
D. 160# x5 sets.

Notes: C. felt really balanced when I squeezed glutes rather than hyperextend the lower back. This is a nice form correction for me to concentrate on.

Martin Altemark said...

A. 35kg, 40kg, 40kg, 35kg, 35kg
B. 50kg
C. 50kg, 60kg, 65kg, 70kg

Muscle snatch really shows how slow I am at the turnover, and bad at getting elbows up. C was hard on wrists, no chalk and bars with bad structuring did NOT help.

David said...

A. 40, 45, 50, 55, 60kg
B. 5 sets at 47kg
C. 60, 70, 75kg

A felt good as well as B. C's only problem for me is lowering the bar to my neck on the presses. Not seeing the bar as it lowers kind of messes with me. Last year I had a heavier weight slide off my shoulders, it was during the summer, no shirt and I was sweaty. The bar contacted my shoulders and slid right down. Slight tweaks but thankfully nothing worse, don't want to revisit that.

PTS said...

A. 75,85,95x3.
B. 100 lbs x 5
C. 95,95,105,105

Had same issues as Martin with C being extremely hard on wrists, especially the OHS.

Pfeifdog said...


A: 65/75*4
B: 140
C: 95/105*3

I need to work on shoulder flexibility, right shoulder felt weird during C

Bear said...

Aug 26
A - 70 kg
B - 40 kg x 1 set, 50 kg x 2 set
C - 70 kg
D - 70/70/80/90/100 kg

Catching up. Still a bit snotty and sick but wanted to practice technique. At the end of the session I felt pretty good and increased the FS.

Angelo Fosco said...


A. 115, 120, 125, 125, 125
B. 115 for all sets
C. 165, 170, 175, 180 (Failed holding the 2 seconds on the bottom of the 2nd and 3rd OHS), 165

Everything felt fast and good. OHS felt shaky at 180, but still not bad.

Jen Osborn @CFN said...

veryy early wod for me 6am! not 2 bad after i stopped for some coffee!!!

kept everything VERY light! worked on form and being quick...think thats way more important than trying to get the weight up.

A. 65lbs. felt stable
B. 65lbs.
C. 65/70/75/80 started to feel unstable with the last set.

pm session at 11am ...excited for this one!!!

mhamilton said...

A. 85,95,95,95,105
B. 95x5
C. 135x4

Mid hang snatch in full squat is a great movement for me to work on.

Eric Montgomery said...

"I'm using 20 kilos, it's about 50% of my best jerk"

Whoa now, let's not push things.

Steve Howell said...


A: 95/95/110/110/110
B: 135 for all 5 sets
C: 135 for all 4 sets

*My right shoulder was feeling tired and sore from yesterdays clean and jerks so I kept part C light.

joey warren said...

I thinnk this question has been asked before but I dont remember seeing an answer, is the snatch push press from front or back?

Alex Duncan said...


A. 95, 100, 105, 115, 127.5lbs

B. 107lbs all sets

C. 115, 125, 130, 135 Started too light, 135 felt easy

Drew said...


BK said...

Love ya work Greg!
Snatch PP is from behind.
A. 95,105,105,105,105
B. 95,105,105,110,115

rwcorson said...

Awesome to have Greg helping out. Great vid.

Brandon said...

Joey -
Greg/Catalyst have these done off the back...Coach Burgener does as well working pushing the bar straight up in his warmup/cert.

Here is the link to the demo vid on Catalyst's site:

Hopefully, I'm correct and this helps.

Chad Hall said...

AM (7:30AM)

A: 75 across
B: 115 across
C: 115, 135, 135, 145 ... did 155 but failed on the OHS

Really happy with the P.Sn. as I felt the effects of the Halting DLs come into play, pulling more into "benis" now. PP and OHS were ok, shoulder kinda wonky. Overall happy with the work/progress on technique.

PM (10:30AM)
Would have preferred about 5+ hours of rest to refuel properly but due to circumstances had to go early. Kept track of meters for my reference.

1. 482M, UB
2. 464M, xxx
3. 453M, UB
4. 453M, UB
5. 449M, x
6. 444M, UB
7. 458M, UB

DUs were tough after row, but kept to prescribed rest time and battled through them.

Erik Luber said...

A. 44, 55, 59.4, 66, 70.4
B. 77
C. 66, 77, 88, 99

Brent Maier said...

OPT/Greg/Dawgs, taped yesterdays C&J's in hopes I get some critique on drills I need to work on to improve jerk technique and strength. Honestly, my arms don't fully straighten so I'm always fighting a lockout. Maybe it's because of a lifetime as a martial artist and throwing punches just shy of overextension. Maybe it's just an excuse, honestly, I don't know. Sorry for the overly dramatic 130kg clean. I was spent from the workout and was holding on by a thread.

DAVE X said...

Question coach.

I generally train at 0445 daily and recently as it's remained darker longer in the morning, I've been having more difficulty getting fired up for my training as usual.

I've played around with shifting my training sessions when I'm free, but I enjoy the consistency of those am work outs.

I've read Lights Out and the Primal Blueprint, and I was wondering what your experience has been with your clients in similar situations.



Krazy said...

@ Brent Maier

The first thing I noticed in regards to your jerk is that your back foot is planting flat instead of on the ball of the foot. This is a much weaker/awkward position then landing on the ball of your back foot.

Just my 2 cents

Jon Sinclair said...

A. 30, 30, 32, 32, 35
B. 45, 45, 45, 50, 50
C. 40 for all

I don't know if I'm the only one, but the snatch push press causes me a lot of pain in my shoulders, and I even have pretty good mobility and flexibility in my shoulders. If anyone has any recommendations to what I might be doing wrong, I'd appreciate it, thanks

Krazy said...

@ 1:33 instead of dropping underneath the weight you pressed out. I believe this is cause by that back foot being flat instead of on the midfoot. You aren't able to drop like you should because it limits the ROM of your Jerk.

Michael said...

A. 95, 105, 115, 125, 125
B. 125 all sets
C. 145, 185, 195, 205

Felt good today, after seeing the hip flexor mobility drill on KStar's blog yesterday I think that is a big problem to why my pull is a weakness and also my running. Plan on making that I priority to stretch that out.
Doing P.M. in about an hour

Stahl said...

Hey Larry,
Welcome to the blog. I'm in the bay area as well, but my affiliate just informed me I can't do OPT's programming any more because, and I quote, "People see what you're doing and want to do OPT too because of all of the PRs you're hitting. I don't want people thinking my programming is shitty." That little pearl speaks for itself, but my question is:

Does CF SV (Judd and Michaela I believe, right?) let you do OPT's programming in their box? If so, what times do you train? I officially need a new place to train so I can stick with this blog.

you can e-mail me at

Paul Smith said...

Don't have time to do two today so I chose the one that I am weakest at.

Row: 496m, 468m, 426m, 423m, 432m, 432m, 443m

DU: All sets broken

Row started out at about 95% but on the fifth set I was determined not to let my distance drop anymore and was going as hard as I could.

DU: I still suck at these. Going to start using these as a warmup to practice stringing together unbroken sets.

OPT said...

Dave X - if you can handle it over time and it does not put too much of a tax on your subsequent sleep next night and energy in day i'd suggest sticking to it...for me, it was 3:55 rise, hit it at 4:30 am for 4 years straight + noon and some PM wods as needed - it builds discipline but as mentioned before here's the ticket - I was 100% on recovery, food,etc...miss it by a hair and you're fucked....
optimally CNS and hormones are set up for anabolism later but when you compete or train on weekends try another time in day and see if you ave an uptick - then use this as a secret weapon (secret no more i guess) when competing..

Michael, we'll figure something out

Brent, there are many things...i think knowing you, you'd best be served by following the program as rx'd over the next few weeks...and while in it as you're trained now...focus on technique ONLY - this sport is a serious skill based effort, and you'll remain at 125 kg for the next 3 years unless you fix the 8 things needed to work on (that we'll do in the phase) - so do the wods as rx'd and back off on weight - work the tech and speed and get the stuff perfect...foot speed, patience in standing up for 2nd pull, strength in midline, breathing, set up etc...

Bear said...

Brent, I have the same problem with locking out. Jerk balance and tall jerk, adviced to do I have been. Good lifts, strong you are!

Michael said...

Coach I have a picture of Unit and I and the Garage Games. Do you want it? if so where do I send it?

Patrick "Phatty" Vuong said...


A) 75, 75, 65, 65, 65
B) 85 all 4 sets
C) 75, 85, 95, 105

John@CFWC said...

A. 95, 105, 110, 110, 110#
B. 120, 120, 125, 125, 125
C. 115, 125, 130, 135
Not a lot of pop in the hips after yesterday. Weights were about right for A and B, but undershot C. Should have been good for 155, maybe a bit more. I hate that.

Brian Gregory said...

Finished AM at 1400

A. 95, 105, 115, 115, 115
B. 125 all sets
C. 155, 175, 195, 205

Jen Osborn @CFN said...

pm session

R1. 429/sloppy on the du :( grr
R2. 428/UB
R3. 419/hit once
R4. 416/hit once
R5. 410/UB
R6. 406/UB
R7. 417/hit once

havent done a row and du in a wod together ...sure makes those du harder!! good workout ..hard but fun!

Brian Gregory said...

Just realized we are allowed a press to finish on the muscle snatch. I was trying my best to not press it. Should have watched the video to refresh my memory.
Def could have gotten a little more weight.

Matt Mo said...

Did the am and pm back to back at invictus. i also tested a cooling device during the rest b/t the row du wod that is being was developed to cool the body temp. i think it actually worked. some rests were longer than 2 mins

A. 115
B. 135
C. 135


didnt record the cal's and only one round unbroken on du's

Martin Altemark said...

Chad, paul - great rowing
Brent - brother, you're STRONG!

PM, done as partner WOD for meters with my lovely wife. We set rower on 1:30 work, 40s rest and took turns. Turned out 30sec for DUs only worked first 2 rounds - figures.

We did 5677m in total (14 rounds) - and had fun doing it together!

My rounds were: 474m - unb, 455m - unb, 434m - x once, 424m - x twice, 417m - x twice, 410m - x thrice, 422m - unb

Hard to continue after three rounds. This one had me struggling! Thanks Coach!

Oldest daughter turns 9 tomorrow, so that'll be it for me for the weekend!

Chris Dunkin said...

A. 65lb
B. 125
C. 125

Good stuff.

Brent Maier said...


A: 40kg all sets
B: 65kg all sets
C: 65kg all sets

Going camping this weekend, won't be able to do Saturdays WOD. Going to hit #2 today before we head out of town.

Thanks for all the comments. I haven't had time to read them all yet but Krazy, you point something out that I didn't realize I was doing. Flat back foot on the split. It's more like a taekwondo front stance. I am back to the drawing board. I'll know I'm there once I'm able to double the result with half the effort!

Marcus Filly said...

A. 75/85/95/95/85
B. 140
C. 115/135/155/170

*noticed that on the mid hang snatch I wasn't opening my hips as much as my power snatch.

Drew said...

420/one break
411/2 breaks

Question for anyone: what is the best setting for the damper on the rower? or is it pretty much personal preference?

NorCal Chris said...

A. 65,70,80,85,95
B. 95# for all
C. 105,115,125,130,135

Chris Martin said...

Both wod done together due to time-
B.110,120,130,135 got messy,130
C.145,145,145,145-very hard on wrist today, OHS felt weak, my PB is 240lb , and 145x3 felt hard.
2nd wod 10mins later-
1-2:10 463m
2-2:09 438m
3-2:15 435m
4-2:10 440m
5-2:25 425m
6-2:12 427m
7-2:11 438m
-all DU`s unbroken!....except for one set,guess which one?

Benny Ahlstedt said...
This comment has been removed by the author.
Benny Ahlstedt said...

A 30kg on all reps
B 45kg
C 30kg

Focusing on good movement today, ligtht weigths.

I was visiting a box today so for the second part I joined in:
5x5 L-pu

For time:
12-11-10-9.......1 of


L sit 10 sec on 20 sec off x 8

Hollow rock 20 sec 30 sec 40 sec

Craig said...

A. 95 for all
B. 100 for all
C 95/115/125/135


433/ u/b
431/ bkn
432/ u/b

matt said...

A. 95/95/95/95/95
B. 95/115/115/125/125
C. 95/95/95/95

Focus on speed and technique. Felt good.

david83 said...

Hey Everyone
A.) 65/85/105/110/115 felt good
B.)125 for all five sets, also felt good, I was really working on dialing home the tech work today, focused
C.85,105,115 times 2 sets,
Fun workout , really enjoyed the tech work.

Chelsea said...

visting at ucsb and unable to find a gym with equipment/permission to do the wods/olympic lifting for the past couple days, but days of doing nothing and visiting with my friends has been a great change of pace from wods!!!
hopefully ill find somewhere for tomorrow

über Bania said...

From Monday Aug 23, 2010
Playing catch-up from moving back home and getting situated, and bouncing between mainsite and OPT, liking both so much.

(in lbs)
A. 135x3, 225x3, 275x2 + 1 wide over/under grip (no chalk or straps)

B. 125x1x5sets, 135x1x5sets, 145x1x5sets, stopped, didn't want to go bigger and upset the other gym goers at Gold's.

C. 135x5, 155x5, 175x5, all up to chest, felt good except the last two at 175 were a little strained.

D. 225x5, 235x5, 245x5, 255x4+1 after a second pause at the top. Buuuuurrrrnnnnnnsss.....

(E.) Skipping Jump Rope, 1000 unbroken, 6:15 (left-left-right-right, etc).

(F.) AMRAP 10 Double Unders 10 Cross Double Unders for reps. 34, 37, 51, 11, 55 (188 total).

Wanted to do some rope work so I played around with the jump rope a bit.

BK said...

Part b:
1. 472/ 2:10,broke @31
2. 458/2:01/25
4. 449/2:04/ub
5. 444/2:03/ub
6. 440/2:08/26
7. 450/ 2:11/27

Happy with row consistency but DU trips unacceptable.
solid sesh .

David said...


All rows and DU done strict to timing. The rows were definitely 95% effort, perceived though, not absolute. 4 Rounds of DU were unbroken, the others were 2, 3 and 4 efforts. Played soccer at lunch as well.

Greg said...

Double me:


A: 75x2/80/85x2 - SB a bit awkward, but improved thruout
B: 88# across - one MHS fail, an extension issue
C: 95/100x2/105 - 3's OHS was an issue. Need to work here. PP was easy.

Distance rowed/ rd total time:
1. 441m/3:02
2. 422m/3:03
3. 417m/3:19
4. 409m/3:15 - rows started to get rough here.
5. 410m/3:27 - some DU challenge
6. 399m (wussed out)/ 3:20
7. 406m/3:35 - just plain tired.

This was tough. DU were tens early and 5's late. Struggle to maintain when I can't breath. :)

Back very tight after afternoon session. I will be smelling "minty-fresh" for bed! LOL

Stahl said...

Got in AM:

A. 65,70,75,80,85
B. 107 for all
C. 135 for all

No PM b/c I had to do the affiliate WOD:
Row 500m
4 rounds of 3 cleans 205#, 10 WB
Row 1000m
2 rounds of couplet
Row 1500m
1 round of couplet

Rooney beat me by almost 5 minutes. A good send off to NY - enjoy yourself bud. We'll miss you.

Lars said...

I'm at work today and didn't have the proper weights to do the first part, I'll try to catch up tomorrow.

Part 2

7 sets of row/DU's

435 + UB
434 + UB
434 + UB
428 + UB
435 + UB
431 + UB
432 + UB

That was tough, but perfect for combat training. The rower I use is a 1986 model, and I think a little less efficient, because my split time always seems higher on it then the newer ones at the gym.

Anonymous said...


A: 85#,85,85,85,85

B: 115#,115,115,115,115

C: 155#,165,175,185
OHS were really strong especially down in bottom portion for two seconds.

Strict to tempo standards

P.M. (5hrs after a.m.)


Double unders were broken on all sets. Need to keep practicing.

Hopefully I don't wake up tomorrow morning with swollen tonsils. Never had that happen before.

Brent Maier said...


1) 496m - UB
2) 485m - UB
3) 466m - UB
4) 468m - Bx1
5) 460m - Bx2
6) 453m - Bx2
7) 454m - UB

Sweet... Off to the mountains!

Brian Gregory said...

Done at 1730 (approx 3-3.5hrs rest)

Rds 2:02, 2:06, 2:04, 2:03, 2:00, 2:06, 2:01

Subd airdyne for row
RPM @ 7.5-8 first 3 rds, then 7 to finish

Last 4 rds DU's UB

OPT said...

Michael, send pic to optcoach at gmail dot com...thx a bunch!

Jon Sinclair said...


1. 2.19 (427m) - broke DU's a couple times
2. 2:09 (417m) - unbroken
3. 2:08 (413m) - unbroken
4. 2:08 (413m) - unbroken
5. 2:08 (411m) - unbroken
6. 2:12 (411m) - broke once
7. 2:12 (420m) - broke once

Steve said...

A. 95,95,105,115,115
B. 145x5
C. 145,165,165,185

1. 521-U/B
2. 501-U/B
3. 486-X/1
4. 482-X/1
5. 491-X/1
6. 484-X/1
7. 486-X/1

Row workout was brutal. PS felt decent this morning.

Jonathan Thom said...

A. 95 pounds
B. 115
C. 155 - 165 - 175 - 185

~4 hours later

all du's unbroken

Carrie McG said...

A. 65, 65, 70, 70, 70
B. 65 all sets
C. 65, 75, 85, 90

Part 2 done 15 min afterwards due to time constraints.
377m/Bx1 (1-34..grrr)

All snatch work felt good and solid - my technique is improving immensely. PP/OHS good except for sore wrists.. Should have warmed them up more.

Row/DU sucked, but I liked it. My recovery in the 10s between row/du was poor, but I'm pleased with my results.. rowing is not a strength of mine.

Brian Maier said...

It's been 4 weeks since hernia surgery and I'm finally able to lift unrestricted. I've been easing in the last 2 weeks with high rep metcon stuff. Today's workout felt great.

A. 95,105,115,125,125
B. 125,125,130,135,140
C. 95,115,135

Could have snatch pressed more on C but OHS limited me. Definitely needs work.

tj.hall said...

AM (done at 7:30)
A.45x2, 55x3
C.95x1, 65x3
Notes: wow, another deficiency! I like that all of my issues are brought into the light. This workout allowed me to truly experience some better form, I felt the movements "click" even though they were light weight. Still learning and loving it.

PM (done at 10 AM due to time issues)

4??-xxxx(didn't reset the rower, missed 32,32,34,34)
416-xxx(missed 5,5,29)

Notes: good, it sucked but good


Dustin said...

A. 115, 135, 135, 135, 135.
B. 135x5
C. 135, 155, 155, 155
**Should started to hurt a little bit on C - probably could have gone heavier**

Row - 456, 453, 448, 443, 448, 453, 458
Double Unders - All seven sets unbroken.

Paul Klein said...

A. 95lbs for all five sets

B. 100lbs (65% of 155lbs) for all five sets

C. 115 / 125 / 130 / 135

I struggle to get my hips to full extension in the power snatch. With the mid hang work I am pulling with arms WAY to early. If I get time I will post a video for some help.

Part 2:

1. 425W / 479M unbroken
2. 380W / 462M unbroken
3. 352W / 450M unbroken
4. 307W / 430M broken
5. 306W / 430M unbroken
6. 284W / 422M broken
7. 301W / 427M broken

Krazy said...


A. 75-85-95-105-105
B.115 for all
C. 105-135-135-140
-Had to split up SPP and OHS on the 135's because of wrist pain

1. 478 x
2. 443 x
3. 446 UB
4. 440 UB
5. 432 xx
6. 429 x
7. 428 UB

This was mentally an extremely painful WOD. I hate rowing so it was great to be able to stay above 400 the entire time. DU's were a pain in the ass. Thank God they weren't UB!

Must work on my wrist flexibility because this is definitely my defining weakness in my OHS. Once I improve on this I will be able to focus on my lifts instead of hiding in my "pain cave"

@ Brent

Glad I could help brother. Good Luck!

NorCal Chris said...


499 / all singles 8 min of frustration
473 / 3:00
455 / 3:00
456 / 2:30
436 / 3:00
423 / 2:10 UB
435 / 2:03 UB

Almost quit after first round

markus willard said...


A. 95, 95, 105, 110, 115
B. 115, 115, 125, 130, 125
C. 95, 105, 115, 125


1. 464, (17, 24, X)
2. 430, (20, X)
3. 428, (18, X)
4. 425, (30, X)
5. 421, X
6. 417, (10, X)
7. 425, (9, X)

Lisa M said...

A. 65/65/70s for rest
B. 65s
C. 70/75/80/85 wrists hurt.

First Oly lifting done without the watching eye of my coach so video taped it to see if i was doing my old "habits" or not. video looked good and lifts felt really good quick easy and form felt good although i am not sure my elbows are getting high enough. My comfortability in the squat is soooo much better. I did notice a quite significant height difference on the bar when overhead with the right side being quite a bit higher???? Part two maybe later or tomorrow.

Adam Rogers said...


1 - 480m/unb
2 - 464m/1 miss
3 - 440m/unb
4 - 435m/2 misses
5 - 430m/unb
6 - 431m/1 miss
7 - 441m/1 miss

unit said...

A- 225x3 x3
B- 185x1 x10, 205x1 x5
C- 275x5 x3
D- 250x1 x5


today am
A- 95 x5sets
B- 135 x5sets
C- 135 x4sets


today pm
447/ 459/ 471/ 461/ 463/ 455/ 442 (form was shit)
all DUs unbroken...


Pfeifdog said...



Rounds 1 and 6 where unbroken the rest i managed to run into something in my garage to break them up.

PTS said...

part 2
499, 450,454,440,439,435
cut the last set as an emergency crap was knocking.

Eric Montgomery said...

A. 88lbs, 88lbs, 97lbs, 97lbs, 106lbs
B. 106lbs for all 5 sets
C. 132lbs, 141lbs, 150lbs, 163lbs*

PM (20 mins later due to work schedule)
Cut to 4 rds. 483m, 460m, 464m, 441m. Total times were 3:21, 3:02, 3:10, 3:12.

Notes: Parts A and B weren't too difficult, kept it light and focused on form. On last set of part C the bar slipped off my shoulders when I lowered it from PP#2 so I had to clean it back up, do the third rep of PP, then OHS for 3 reps.

PM stopped being fun in a hurry. Couldn't link more than 6-7 DUs together to save my life.

Chad Walding said...

A. 95/115/115/115/115
B. 115x5
C. 155/155/155/165

Part 2

489/444....shut it down after this. Slept horribly last night and the whole week. Gave a big nutrition lecture last night and I've been so excited about's really interfered with my sleep so I couldn't go hard today. Felt good about helping people though.

Chad Walding said...

A. 95/115/115/115/115
B. 115x5
C. 155/155/155/165

Part 2

489/444....shut it down after this. Slept horribly last night and the whole week. Gave a big nutrition lecture last night and I've been so excited about's really interfered with my sleep so I couldn't go hard today. Felt good about helping people though.

k.jones said...

A. 115/125/125/135/140

B. 140 all 5 sets not sure if we're too stay at one weight

C. 135 all 4 sets

feel some pain in my left shoulder in the middle when i lower the weight down with a snatch grip. Its real bad when lowering behind my head. not too sure why this is. Its the only time I experience pain in the shoulder.

Patrick "Phatty" Vuong said...


2:39, 2:46, 2:46, 2:54, 3:26, 2:59, 3:01

DAVE X said...

A. 95 all sets
B. 125 all sets
C. 125 all sets

"Emergency crap." HAHA! What don't you get about getting comfortable with uncomfortable, Pat??

Angelo Fosco said...

Subbed running.

1) 1:15 400m, ended up running around 450m? 26-9 DU's
2) 1:24 400m, DU's UB.
3) 1:29 400m, DU's UB
4) 1:31 400m, 29-6 DU's
5) 1:36 400m, DU's UB
6) 1:33 400m, 31-4
7) 1:33 400m, DU's UB

Anthony said...

A: 85# all sets

B: 110# all sets

C: 110-135-145-150

My freaking thumbs are killing me from all the hook grippin' I've been doing this week.

Felt pretty good with everything today. I am most happy lately with my third pull on snatch and clean. Shot some more good video from profile and reviewed it at 1/4 and 1/8 speed. Looks like I am hitting my marks with good extension and layback.

PM: all rounds between 1:45 and 1:50 and unbroken on the dbl. unders.

Chris Dunkin said...


decreased damper with each round as an experiment (7-2.5) had to suspend perceived limits after second round.

mhamilton said...

Strange times! The row went south pretty fast but I am very happy with the DUs. Very broken but they are finally improving. To get them when I'm gassed is huge. Cut it after 5 sets as my calves were dying again.

Kevin said...


same as stahl: did the affiliate's farewell wod with all that rowing in the morning, then came back at noon to do our am programming.

B.127.5 for all

Thanks to you both for this video and this programming. I really need this kind of work. Noticed the same thing filly did on B: hip opening/ext was much better in power than in mid-hang. Prob could have started/ finished heavier on C, but not by a whole lot.

Def will miss having Stahl and a Besser to workout w--and chase--in CA, but pumped about joining up with the dawgs out in the tri-state area. Bein Brooklyn for good on thurs.

Steve Howell said...



* this W.O.D broke me mentally I wanted to quite after the 5th set.

Chris Castillo said...


A. 115-125-135-145-155
B. 115
C. 155-175-195-205 f on OHS


1. 503
2. 498
3. 485
4. 471
5. 476
6. 480
7. 487

joey warren said...

A. 95/95/105/115/115
B. 135lb
C. 155/165/165/175

477m -2:05 UB
465m- 2:02 UB
456m- 2:02 UB
454m - 2:02 UB
452m - 2:05 broke @ 33
453m - 2:01 UB
456m - 2:13 broke x 3, tried going to fast

PRM said...

A. 45,50,50,50,55,55 (did 1 extra, I need it)
B. 70,75,75,75,75
C. 75,80,85,90
This stuff will go a long way in improving my snatch.

Started timer after 10 sec rest
456m, 50sec. many trips
441m, 28sec
435m, 33sec
429m, 52sec, many trips
426m, 35sec
425m, 34sec
425m, 40sec

Heavy Evy said...

B. 110 for all
C. 130,140,145,154


meters: 447,442,436,417,421,419,415
DU's: 6/,ub,17/,26/,4/8/32/,ub,ub

Definately a sweet spot when you hit the rowing just right, just need to find that rythem with better consistentcy.

Jay said...

B.115 all sets

first time doing snatch grip push press...wish I had seen the comments on push press from the wrecked my shoulders with it racked up front.

PM session felt good...5 sets unbroken

Christa said...

followed Jen's advice and didn't go heavy to focus on form. (Thanks Jen for the reminder)
A: 55/65/65/65/65
B :65 for all
C: 65/75/75/85

R!: 380m
R2: 370m
R3: 370m
R4: 375m
R5: 370m
R6: 370m
R7: 265m

All DU were broken, the rowing killed my legs. Great combination, definitely something I needed to work on!

Joel B. said...

A: 65X2, 75X3
B: 105 for all
C: 135 for all


all right at about 2 min including 10sec rest.

Pfeifdog said...



Rounds 1 and 6 where unbroken the rest i managed to run into something in my garage to break them up.

Erik Luber said...


395 m / ub
391 m / ub
393 m / ub
391 m / ub
387 m / 1 break
388 m / 1 break
383 m / 1 break

That was tough. The rower always makes me want to puke. Tried to focus no wiggling around in the seat and good posture.

derb said...


Part 1

A: 75/75/65/65/65
B: 85x5
C: 115x4

Part 2

Rows: 442/425/402/395
DU: 1 or 2 breaks per set

First real workout after vacation so only did 4 sets.

John@CFWC said...

Part 2:
Grabbed a rope that was too short and didnt realize it until round 4. DUs were a mess for 1-3 but unbroken for last 4 rounds. This was brutal mentally.

Besser said...

Like Stahl and Rooney did affiliate workout but did not make it back to the gym for the AM workout.

Stephen B. said...

C.155/175(f on 3rd OHS)/185(f on 1st OHS)/175

rest 15-20 min (need to start gettin up earlier)


DU: UBx7

first off, thanks alot for the videos. they were very helpful.

C.both times I failed I let the bar get too far ahead of me...otherwise sgpp and ohs felt good...chose weight right.

Brandon said...

A. 85/95/105/105/115
B. 120x5
C. 135/155/175/195
Power snatch and pp/ohs complex felt really good. Worked on pulling the shoulders on muscle and mid-hang snatch.

All DU broken
This was a tough one mentally


Mike Perolio said...

I was bummed Still had a hard time getting into the gym today. Court is Finally OVER!!
Time to get one it...

Was able to get this today

am Session 1
7 sets of 90sec Effort Rows

Rowing is a huge weakness of mine. It is really sad. It also makes it hard being 5'8" (on a good Day) at 145 to row.

I recorded the ints down on paper. Left in my gym bag.

pm session
75X4 85X1

Snatch Push Press+OHS 3.3x4

Double Under Practice.... need new Rope... Faster

Thad said...

A. 65, 75, 85, 95 x 2
B. 95 x 5
C. 115, 125, 130, 135


Anonymous said...

Am workout(10:30)

these skills are exactlty what I need, 3rd pull, turnover and lockout is what I struggle with.

Pm workout(6)
all in meters, pos. 3 damper 5+

1)459 unb. 6)412 unb.
2)450 split up 7)418 unb.
3)425 split up
4)417 unb.
5)414 unb.

Michael said...

Late Post
3 trip ups on the double under total

Larry Pastor said...

A. 45-65-85-95-105
B. 120
C. 100-115-115-115


JRann said...

A. 65/75/75/75/75
B. 135 x 5
C. 115/135/145/165

Siu said...

Kept everything light to be easy on the back
A. 45lbs, 65lbs, 45lbs, 55lbs
B. 70lbsx5
C. 65lbs, 75lbs, 85lbs, 85lbs
(rested ~15 mins)
1. 374m/34+1
2. 376m/21+14
3. 373m/35 UB
4. 371m/35 UB
5. 370m/13+
6. 370m/13+
7. 371m/6+