post caption to comments like this - "thumbs up to the 305# OHS i just did in this suit" |

**peaking strength:**

A1. push press @ 13X1 - 3,2,1,1,1,1; rest 3 min

A2. chin ups @ 20X0 - 2-3 x 6; rest 3 min

B. Row sprints - 15 sec @ maximal effort; rest 45 sec row easy x 5

post loads and avg watts to comments

single tues and wed, thurs off, fri and sat single, double sunday

## 61 comments:

caption: "c'mon dude, it's seriously unoriginal wearing your pajamas as a halloween costume"

NOW you will be able to do MU like Mizar ;)

keep well my friend!

" Man it sure was nice of Jame's daughter to lend me her halloween costume."

"I know that OHS was sweet, but has anyone seen my tiara?"

"BK, thumbs up on BSc's new product line!"

" totally should have rocked this in Colorado! "

So many thoughts....

Dudes can do deadlifts in dresses too!

Thumbs up to wearing tights underneath when you do HSPU.

CrossFit Tinkerbell coming soon...

A1. 175,195(1),200,205, 215(F), 208(F)

A2. 60,70,75,80(2),80(2)

B. completed.

A1. 120,130,145,150, 160, 170(PR)

A2. 8, 13, 15.5, 18, 23(2), 23(2)

B. completed.

A1: 72,75,80,80,82,82kg

A2: 20,20,20,22,5,22,5, 25

B: Done

Soren

A1. 207#, 222, 232, 242(f), 242 (2#pr), 247(f almost!)

A2. 35#, 45, 50, 75, 90(2), 100(2)

B. Done total 1261m, 201 watts avg with resting rows

My butterfly kip is sick with these wings.

A1: 135-150-165x-155x-155-165x

A2: 35x3-44x3-53x3-63x1-63x2-63x1

B: ave. watts for the 5 sets = 207

"anyone can OHS in 300+ pounds in regular workout clothes..."

A1. 132/142/152/167/176/186

A2. 40/45/45/45/45/45

B. Avg 186

A1: 185,205,210,225f,225f,225f

A2: 55,85,95,100,105x2,105x1

B: max watts/row: 870's

couldn't record avg watts accurately.

"You're looking mighty fine in those jeans boy!"

A1. 205x3,225x2,245x1,245x1,250x1,255xF.

A2. 40kgx3,48kgx2,52kgx2,52kgx2,52kgx2,48kgx2

B. Done - in the 500 range when @ max.

Did some OHS yesterday, went for a 1RM and PB'd by 15lbs - 240...really pleased with that.

A1. 195/215/225/235/245(f)/245(f)/225

A2. All pronated w/45# x 3

B. Avg watt = 616.6

Had 245 above the head twice, but couldn't lock out. Felt good otherwise.

Brandon

caption "I know that squat was SICK but seriously, does my ass look fat in these tights?"

A1. 205x3, 215x2, 225x1, 235x1, 240x1, 245x1(f)

A2. 70x3, 80x3, 90x3, 100x3, 105x3, 115x2

B. did 5 rounds of sprint row for 20 seconds (avg 605 watts), 10GHD sit-ups and 10 ring pushups with a 20# weighted vest.

Saturday's test.

Task 1: 7:28

Rested 1 hour

Task 2: Failed on unbroken OHS. Got 7, 6, 8, and 8 reps. Was mad as hell about that so I didnt bother with pull-ups and ghd situps. Rested 1 hour and did task 3. Mile was done in 5:41 but didnt finish the burpees until 6:21 = fail.

Also did Friday's Heavy HPC and sprint row. Did first 5 sets with 225# and the second 5 sets with 235.

Then we did "Grace" at CrossFit Hampton Roads that night too. Good times -- great cause.

Jay where were you Saturday night man?

A1. 195x3, 205x2, 215x1, 225x1, 235(f), 235x1

A2. 45x3, 50x3, 55x3, 60x3, 62x3, 65x1

B. Avg. 515 watts

"Sorry ladies, he's already taken"

"You don't have to tell me, I already know I got perrty lips."

@ matt shannon...i was definately asleep by 8...saw some of the pics...sad at best...makes todays pic on here look good

"Can you see my package through this TuTu??"

A1 100/110/115/120/120/120/120

A2 10/15/17.5 for rest

Was pressing out on the 120 so stayed there and tried to get more explosive

B 298 ave watt

A1: 85kgx3/95kgx2/97.5kgx1x2/100kgx1x2(failed both attempts)

A2: 24kgx3x3/32kgx3x2

B: Avg watts 265

A1: 155X3, 165X2, 175, 185, 195, 195

A2: 45, 50, 55.5, 63, 70X3, 75X2

B: completed...Sorry did not get watts. best 500m pace I could hold was 1:22.

A1:50x3, 60x2, 65x1,70,75,80

A2:16x3 x2, 24x1 x4

B. 399, 393, 409, 412, 419

All weight in kilos

A1. 62,72,82,87,89(f),89

A2. 10,15,20,30,35,40(2)

B. 628,575,558,531,525

Notes: disappointed in the PP total - 10# off my PR. Not sure why the watts dropped since my paces improved with each interval.

A1.65 kg,70 kg,75,80,85(f),82

A2.32#,45#,50#,55#.60#,60#

B.515 watts

Sorry misentered the watts at first.

A1: (175#,190,200,205,210,220(f))

A2: (2pood*3*2), (2pood*2*4)

B: avg watts 250

15sec rows were upper 500's

A1. 3 x 80, 2x 85, 1 x 91, 93, 95, 98kg, pr on the 98.

A2. 3 x 32, 35, 38, 40, 43, 2 x 46kg.

B. Done but measuring the watts was tough, 550-650 range during the 15s and 100 during the rest.

A1. 275x3, 285x1 (fail on 2), 290xfail, 285x1, 285x1, 285x1, 285xfail

A2. 70, 88, 93, 95, 100x2, 100x2

All over the place on push press today. Should have called it but I'm too stubborn...

Can you believe what this little dude behind me is wearing?

A1. 155,165,175,180,185,185

A2.70(3),79(3),81(3),88(3),88(2), 88(2)

B. 585.6,615.0,626.7,641.9,622.5

A1:155/175/185/200/200/210

A2:55/60/65/70/75(2)/75(2)

B: rower didnt record ave. watts

A1 - 155x3,175x2, 185,195,205,215(f)

A2 - 45x3,55x3,65x3,75x3,90x3 (missed a set here somewhere)

B - sprints on AirDyne, no accurate display so went as hard as possible for the 15sec, then 45 sec easy x 5

A1.165(3),175(2),185,190,195(f),195(f)

A2.35(3),40(3),40(3),45(3),50(3),60(2)

B.530

Tried the ridiculous muscleup hspu from .com today...took 3 tries and 1 fall to the floor from 6 feet up...not too difficult just scary as hell...the crazy shit people come up with when they have too much time on their hands

A1. 165, 175, 185, 195, 205, 215

A2. 53, 60x5

B. 581 average watts

A1. 185/200/215/225/230(fx2)

A2. 76(3)/85(3)/95(3)/105(1)/105(2)/110(1)

B. Complete**

Notes:

**not sure how to record avg. watts for 15 sec sprints as computer only allows 20 sec min sprints

Been tryin to catch up but decided to just jump back in as I'd like to be on schedule for the comp.

warm up-

3 RFT

5 hpc 225

10 bj 30"

5 bar mu

~4:21

A1- 185/ 205/ 215(pr)/ 220(pr)/ 220/ 225(f)

A2- 70(3) x2/ 90(3) x2/ 105(2) x2

B- 255 (rowed 1:18-1:20 during :15)

~gm2

A1: 135,145,170,185(Huge PR), 190(Fail)

A2: 60x3,62.5,65,65,55x3

B: Avg Watts 300*

*Note: C2 only goes as low as 20 seconds on interval, so rested til 15sec then went-average watts distorted slightly. Great day today.

Caption "I've been wearing this outfit long before the Rock did"

Hey guys, I'll be posting here until Nov 13. Took gold at the nomad weightlifting meet on oct 30 with 120kg snatch and 140kg cj @ 94kg. Missed 125kg snatch and 148kg cj x 2.

A1: KG: 100/3, 108/2, 112/1, 116/1, 120/m, *120/1

A2: LBS: 88/3, 97/2, 106/2, 115/2, 124/2, *133/2

Row: 248 avg, covered 1338m. b/t 640 and 830 during 15s. Easy 45s.

A1 *#264 new PR, but didn't stabilize and lower)

A2 *still had a bit of room 132/1 was previous PR

A1-(kgs) 80,90,92,94,96,99

A2-(kgs) 20,25,27,30,32.5,35

B- Completed: Pace between 1m19s-1m21s

A1. 195, 205, 215, 220 (f), 220, 220

A2. 100, 110, 115, 120, 125, 125

B. 580w 586w, 620w, 626w, 618w

- Having a hard time managing the programing while having to do long army stuff in the morning. Rest, sleep, and diet are all key right now.

Woops, additional notes:

1. All pull ups were for three reps

2. Avg wats were for the 15 second splits alone. Think I may have misunderstood what you wanted; sorry coach.

@Nathan H.

Congrats on your victory. Those are some sick numbers, man!

Nathan... congrats brother!... stellar work at the comp as well as on 2days WOD!... keep those PRs comin!... ur beastly strong bro... and though u competed at 94kg, how much do u actually weigh (much less I imagine)?...

~gm2

Stephan B,

Thanks, it's all due to the specialization as far as the olift #s go. I haven't done pp or pullups for a long time but the application is broad.

Unit,

Lol, thanks man! I am a bit on the light side... I weighed in at 87.1 (#192) but I'm not fond of cutting weight so I usually just hang out around 190... I took a week of rest before the comp with a couple very light olift days and that added a bit of BW.

Your numbers are always impressive man, looking forward to posting, my olift coach is going to be pissed that I'm doing this stuff :)

N

Nathan,

nice work bro! those are some sick numbers!

A1. 155x3/175x2/185x1/195x1/200x1 (pr)/205 (f)

A2. 26lbs x 3/35lbs x 3/40lbs x 3/45lbs x 3/50lbs x 3/56lbs x 3

B. Missed seeing the score...it was low though. I take my "easy row" periods very seriously.

A1. 93/108/118/128/138

A2. 15(3)/1735(3)/20(3)/25(2)/30(2)

B. Avg Watts = 187.

Happy with A 1 & 2....not so much with B.

You KILLED my average watts Lisa.

WTF?! ;o)

Nice work Lady!!!!!

A1. 185, 185,195,205,215, 225, 235PR.

A2. 55,70,70,75,80,85x2.

B. Row sprints Finished forgot to track WATs

A1: 185/185/205/205/185/185

A2: 35/70/70/70/70/70

No B today

A1. 155, 175, 180, f/185, 185, f/190

A2. 55, 55, 75, 75, 75, 75

B. AVG Watts 168 including rest

-Rests where about 100 watts

A1. 145lbx3,160x2, 170x1,175x1,180x1,185(f)

A2. 45lbx3,53x3,53x3,58x3,58x3,63x2

B. subbed 100meter sprints x5 it was so nice outside i jumped in the sprints that were going on outside.

Great start to the week, I rested up on Sat & Sun my body needed it.

F/31/130

A1. 75-85-95-100-105-110(f)

A2. 3/BW-2/10-2/10-2/10-1/10-3/BW

B. meters: 73-74-73-73-70

Forgot to track watts

Beauty D.

Solid and soft at the same time what a well balance athlete ;)

Ten tubs up for the Balls!!!

@Ali

:) stuck it on damper 10 and pulled as hard as I frickn could!! I have been working on my form and really trying to use my hips more and stay up tall - so i guess it must be working. Plus i see all the boys pulling like 500+ so I figured I should be around that 300 mark, so that is what i aimed for.

Glad to see you back!!

A1. 75, 80, 85, 85(f), 80, 82.5kg

A2. Subbed for 2 x muscle up. Don't have a bar set up yet.

B. 5 x 100m sprint off the minute.

a1. last rep was at 115

a2 10x3 then15, 20, 25, 30, and35x3 on last set

b. in the 180's for row. damper 4

Started this Mon following behind for comp

Did Oct 25 WOD

Aerobic recovery as Rx'd in VFFs and not as sore as last time

Completed 40 MU's without false grip. Tried for 3 at the top of the min, but that didn't work as planned.

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