mon, nov 1, 2010

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


Anonymous said...

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

Mizar said...

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

keep well my friend!

Heavy Evy said...

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

Heavy Evy said...

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

Stahl said...

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

Steve Howell said...

" totally should have rocked this in Colorado! "

Brandon said...

So many thoughts....

Dudes can do deadlifts in dresses too!

Thumbs up to wearing tights underneath when you do HSPU.

CrossFit Tinkerbell coming soon...

PTS said...

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

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

B. completed.

ryandrew11 said...

A1. 120,130,145,150, 160, 170(PR)
A2. 8, 13, 15.5, 18, 23(2), 23(2)

B. completed.

Soren said...

A1: 72,75,80,80,82,82kg
A2: 20,20,20,22,5,22,5, 25
B: Done


Angelo Fosco said...

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

chris in tampa said...

My butterfly kip is sick with these wings.

Spider said...

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..."

Gord said...

A1. 132/142/152/167/176/186
A2. 40/45/45/45/45/45
B. Avg 186

Chris Dunkin said...

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.

Lars said...

"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.

Brandon said...

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.

matt shannon said...

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?

Sean LeFloch said...

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"

Nathan H. said...

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

Jay said...

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

Lisa M said...

"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

Steve Howell said...

A1: 85kgx3/95kgx2/97.5kgx1x2/100kgx1x2(failed both attempts)
A2: 24kgx3x3/32kgx3x2
B: Avg watts 265

Joel B. said...

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.

jordan said...

A1:50x3, 60x2, 65x1,70,75,80
A2:16x3 x2, 24x1 x4

B. 399, 393, 409, 412, 419

Stahl said...

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.

Anonymous said...
This comment has been removed by a blog administrator.
Anonymous said...

A1.65 kg,70 kg,75,80,85(f),82
B.515 watts

Sorry misentered the watts at first.

Anonymous said...

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

David said...

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.

Rory Hanlin said...

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...

Sweeney said...

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

Pete @ CFN said...

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

Drew said...

B: rower didnt record ave. watts

Adam Rogers said...

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

Jay said...


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

Arjuna @CFN said...

A1. 165, 175, 185, 195, 205, 215
A2. 53, 60x5
B. 581 average watts

Stephen B. said...

A1. 185/200/215/225/230(fx2)
A2. 76(3)/85(3)/95(3)/105(1)/105(2)/110(1)
B. Complete**

**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.

unit said...

warm up-
5 hpc 225
10 bj 30"
5 bar mu

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)


NW said...

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"

Nathan H. said...

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

Fraser O said...

A1-(kgs) 80,90,92,94,96,99
A2-(kgs) 20,25,27,30,32.5,35

B- Completed: Pace between 1m19s-1m21s

Steve Smith said...

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.

Steve Smith said...

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.

Stephen B. said...

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

unit said...

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)?...

Nathan H. said...

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.

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 :)


Steve Howell said...


nice work bro! those are some sick numbers!

Jonathan Thom said...

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 was low though. I take my "easy row" periods very seriously.

Ali Loach said...

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!!!!!

Dustin said...

A1. 185, 185,195,205,215, 225, 235PR.
A2. 55,70,70,75,80,85x2.
B. Row sprints Finished forgot to track WATs

Kyle F said...

A1: 185/185/205/205/185/185
A2: 35/70/70/70/70/70

No B today

Thad said...

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

Jesse J WellRock said...

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.

Anonymous said...


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

Anonymous said...

Forgot to track watts

Roch said...

Beauty D.
Solid and soft at the same time what a well balance athlete ;)
Ten tubs up for the Balls!!!

Lisa M said...


:) 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!!

Anonymous said...

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.

Becky said...

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

Brian Gregory said...

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.