mon, oct 4, 2010

A1. Seated BB Press Waveload @ 31X2; 6,4,2,6,4,2; rest 3 min
A2. Supinated Paused Weighted CTB Chin Ups @ 31X2; 4-5 x 6; rest 3 min
(pause 2 sec at top with chest pinned to bar and scapulae down and back)

post loads to comments
double on Tuesday, Wed off


PTS said...

yesterdays wod. still operating 1 day behind until I find a chance to catch up

A. 65,95,115. My tecnique feels much better at higher loads than ever before .

B. 275,285, 295(2) x 3
C. unb x 5 sets

5 min rest

part 2
~2.5 rds per set.

Martin Altemark said...

A1. 6x40kg-4x50kg-2x60kg, 6x50kg-4x55kg-2x62.5kg (failed at 65kg, redid with 62.5)
A2. 5xBW, 5x5kg, 5x10kg, 4x15kg, 4x15kg

Pinning chest to bar was hard.

Angelo Fosco said...

A. 135#, 145#, 155#, 145#, 155#, 165#

B. 25#x5, 45#x5, 50#x5, 55#x4, 60#x4, 55#x4

Bear said...

A1 40-50-60, 50-55-62.5kg
A2 no extra weight 5 reps x 4, 8 kg 5 reps x 2

4x55 was hardest but 2x62.5 was really easy so I couldn´t resist a new pb attempt: regular shoulder press 71 kg, pb! Pretty easy, but Martin said something about moving my knees (it was a lie!) so I did it again...not so easy. Really hard to pin my chest during the CTB, but when I tried with 8 kg it actually was easier to stay pinned to the bar!

Heavy Evy: If you want to be able to understand "IKEA" try this: It will blow your mind!

Drew said...


Brendan said...

Posting a day late:

A: 115 115 135

B:275/3 305/3 315/2 335/1 f on 2 rep, 315/2

C: First 3 sets UB last two 8 &4

10 min break
Part 2:
1: 2 rounds
2: 2 rounds + 8 reps
3: 2 rounds +5
4: 2 rounds

hands are torched from part 1 C. Snatched and squated without shoes for the first time felt great, knee pain non existent during squat.

CDE said...

A1) 5x135,4x135,2x145,6x135,4x140,2x150
A2) 5xbw,5x10#,5x15#,5x15#,5x15#,5x15#

felt better on press as time went on. very difficult to keep back from collapsing on ctb.

Chris Dunkin said...

A1. 105,135,155,125,145,165
A2. 20,23,28,30,33,38x3

Jen Osborn @CFN said...

made up from yesterday ...did 1st half yesterday and finished off this morning ...

A. 65/80/96 (really liked this! forced me to get under quicker)
B. 135/140/145/150/155
C. done

1. 2 +7du
2. 3
3. 2+10burpees
4. 2+10burpees
5. 2+5kbs

kbs were cake :) shocked! feeling super strong with them. Du unbroken BUTT the last set, had trouble breathing, think im getting a cold or whatever

Brandon said...

A1. 135/145/155/145/155/165
A2. BW/BW/BW/10/10/10(f-4)


Pete Seguin said...

Also still running 1 day behind.

Feeling a little jetlagged from red eye overseas.

A. 95lbs, 115lbs, 115lbs
B. No rack, so front squatted instead since this is a weakness. Power cleaned the bar up to rack position.
135x5, 180x3, 180x4, 190x3, 190x3
C. 5 x unbroken and strict.

Will do part 2 in 4 hours. I think I'll have to modify since I don't think the gym has a skipping rope.

Lisa M said...

is BB press done in front or behind??

derb said...

A1: 95/105/115/105x4/110/125
A2: bw/bw/4x5lb/bwx3(I couldn't pin my chest to bar so i didn't add any weight. I'm not sure if the problem was strength or flexibility.)

Joel B. said...

A1: 95, 105, 115; 110, 120, 130
A2: 26.5, 29, 31.5, 35, 40X5, 42.5X4 (failed tempo on 5th rep)

Joel B. said...

shoot...did the weighted cu wrong. chest was not pinned to bar. More like top of collar bone. didn't write it all down and missed that.

Jonathan Thom said...

A1. 95x5, 110x4, 125x2, 105x6, 120x4, 135x1
A2. 10x5, 15x5, 20x5, 25x5, 30x4, 30x4

All weights in pounds. Probably should have started heavier on the chin-ups, just wasn't sure how the tempo would factor in.

Lisa M said...

Holy hell did i screw that one up. Ended up doing it as an A,B instead of A1 A2 - ooops. I think because there were only two waveloads i didn't understand how it was supposed to be done - oh well.

A. 55/65/75
B. BW and it was tough!!

Did A1 seated, BB in front with no back support. Not sure if this was right or not??

rest 10 min then did met con from yesterday with some modification:

1.2rds + 13 rest 2:30
2.2rds + 8 rest 2:30
3.2rds + 7 rest 3:00
4.2rds + 2 DONE!!!!

Holy hell that was wicked. Maybe not such a good idea afer doing the upper body strength stuff - ouch - but oh so much fun!!

Erik Luber said...

A1. 30 kg, 35, 40, 35, 40(3+f), 44
A2. 10 kg(3+f), 5, 5, 5, 5, 10(3+f)

Not sure what the problem is, but the paused chin ups were very awkward for me. Had a very hard time pinning CTB, which gave a weird pain in forearm.

Angelo Fosco said...

Hey coach,
Trying to plan a small weekend trip to the city and was wondering what are the chances of us having a double on Saturday? If you think we probably will I can try to switch days to Sunday for the city. Thanks :)

Michael McCabe said...

A1. 95, 105, 115
105x5, 110, 120

A2. 10#x5, 15#x5x2, 20#x4x3

i did shoulder press behind the neck, no back support... is this correct?

Chris Castillo said...

A1. 125x6-135x4-145x2-125x6-135x4-155x2
A2. BTWx5-10x5-15x5-20x5-25x5-30x4

Marcus Filly said...

A.95/110/130/110/130/145 (first time doing this ever)

BK said...

A1; 135,155,165,140,160,170
A2; 15,15,15,5,bwt,bwt
A2 all 4 reps , got tough quick.

Patrick "Phatty" Vuong said...

A. Hang Squat Snatch 3x3
95 x 3

B1. 95x5 ,95x4, 105x2, 85x6, 95x4, 105x1

B2. all bodyweight. Couldn't pin CTB, should I do lat pulldown as a progression?

NorCal Chris said...

A1. 85,95,110,95,105,115
A2. bw,bw,2.5,5,8,12

Powell raise test 10# (20#) of CGBP @ 3010
L: 6. R: 5

Steve Howell said...

A: 50,60,70kg/60,65,75kg
B: bwt/bwt/bwt/16#/16#/16#

brian cilento said...

a1: 115,125,135 125,135(3),145(1)
a2: 25,25,25,25,20,20 missed the CTB part

Nathan H. said...

Hey Everyone!

Just wanted to check in and give you a bit of info about the weekend.

DJ, Brent and I competed in the 94kg class while Colin was in the 85. I weighed in super light at 85.57, but decided not to cut. In hindsight, I shouldve cut, but it turned out that it didn't make much difference because the deciding factor for me was my last C&J of 144 which I missed. If I had competed in the 85 and performed exactly the same it would've given me a 3rd place finish in that division. Shoulda, woulda, coulda. As it stands I was 5th in the 94.

DJ and I were talking smack to each other all weekend about how I was going to dominate him in the CJ and how he was going to destroy me in the Snatch. As it turned out I snatched more and he Clean and jerked more!!

DJ, Brent and I were all pretty close on the WOD. With me getting the lowest score of 6+3, Brent was 6+5 and DJ got 6+12. It was brutal. I pushed as hard as I could and have no regrets. Big props to both Brent and DJ for their awesome performance.

Although I did beat DJ at wii ping pong and sword play speed slice. Sadly, however, he beat me at swordplay duel and pool (in real life.)

It was great to finally meet DJ and Brent. They're awesome dudes. It's amazing how we all became such good friends instantly. We have a great community here.

I have another Olift meet on OCT 30 where I'll try to qualify for the American Open. I'm going to start dropping in and doing the posted Big Dawg workout when my body feels up to it.

Looking forward to the upcoming training!


Pete Seguin said...

Part 2 of yesterday's workout:

Had to use a 32 kg dumbell and substituted double-unders for box jumps onto a bench.

1- 2 rds 10 burpees
2- 2 rds 10 burpees
3- 2 rds 9 burpees
4- 2 rds 3 burpees

HR got up to 182 at some points. Definitely learning about my gears.

Alex Duncan said...

Loved this today.
A1. 95, 115, 135, 120, 130, 145 Felt strong
A2. BW, 5, 10, 15, 20, 25(3)

Anyone else have to make a really weird looking face to hold the 2 seconds at the top?

joey warren said...

A. 95/125/150- 120/135/155
A2. 20/25/28/35x4/40x4/40x4

Anthony Skvarka said...

A1. lbs 95, 115, 135, 115, 135, 155

A2. lbs = 5, 10, 12.5, 15, 17.5, 20

Steve Howell said...


Awesome job over the weekend man. Same to DJ,Brent and Colin you all represented for sure and it was fun to watch you guys on the live stream!

unit said...

Nathan, DJ, Brent & Colin... sweet jab this wknd; and way 2 represent the BDs!... was awesome following y'all!... Nathan, lookin 4ward 2 seeing u post again...

felt gd 2day so hit up yesterdays and 2days... however, found my shoulders fatigued by the time I got 2 A1 2day....

yesterday WOD
A- 135 x3x3
B- 275/ 295/ 305/ 325/ 340(2)
C- all complete, strict

10 min

1- 3 rnds
2- 2 rnds +20
3- 2 rnds +10
4- 2 rnds + 40
*subbed 3pd Russian swings, 135lb barbell bent over rows, ran 700m between each round as active rest

15 min

2days WOD
A1- 115/125/135 // 125/135/145(f)
A2- bw/10/20/30/40(5)/40(5)


Derek said...

A1. 135, 145, 165, 145, 155, 175x1
A2. 12# x 3, rest of sets bwt x4

Krazy said...

-started to light

A2 was limited by mobility issues. I didn't realize how tight my lats were but I could only get to within .5-1 inch from my chest. Height was there just couldn't touch my chest.

Arjuna @CFN said...

A1. 115,125,135,120,130,140
*Shoulder I had surgery on last Oct has been feeling very uncomfortabe so I was very tentative with these and chinups*
A2. BW all sets with band. Could not get chest to pause at bar even with band. Held it about an inch away. more of a flexibility thing than anything I think.

Cody B said...

O-Lift Cert over the weekend so played catch up today.

Sunday's Training

A: 95#*3 (very light for technique)
B: 275#,275,280,280,(280*1)
C: Completed unbroken

Rest 10 mins

1: 2+45 reps
2: 2+40 reps
3: 2+38 reps
4: 2+40 reps

Z1 on airdyne between sets

Rnd 3 was only broken double under set. Caught my foot right at the end. Rnd 3 and 4, rows were broken into 5's. Everything else was unbroken on all 4 sets.

3 hrs rest


Looked at training wrong and completed all of A1 first then went to A2. Tempo and reps got off because I started to heavy.

A1: Tempo/reps were scattered
A2: sets of 4 (body weight)

No intensity and head wasn't really into training today from 8 hr drive home last night/morning. 5 hrs sleep and lower back is pretty fatigued from weekend.

Pfeifdog said...

A. 95/115/135/125/165/185
B. @25# 5/4/4/4/4/4

Started A a little light but ended it about right.

Stephen B. said...

yesterday's wod

Part 1:

A. HSS: 135/145x2
C. complete...kipped

rest 15 min

Part 2: active rest on airdyne

1)2 rds + 40 reps
2)2 rds + 20 reps
3)2 rds + 8 reps
4)2 rds + 10 reps

Christa said...

A: 65, 75, 85
75, 85, 95
B: 5x10, 5x15, 5x20, 5x20, 4x20, 3x20

Stephen B. said...

Nathan, Colin, Deejay and Brent...had the pleasure of watchin you guys compete this past weekend...awesome work all of you!

Jon Sinclair said...

A. 95, 100, 105, 100, 105, 115#
B. Forgot the reps so did sort of waveload for this too - 6,4,3,6,4,3 (weights- 5,10,15,5,10,15#)

Couldn't keep chest pinned to bar for B but made contact then kept bar around my collar bone

Dustin said...

A1. (135,140,145)(140,145,150)
A2. 35, 25, 25, 10, 10,10

**I started out way to heavy on the Pull Ups - man those got hard to maintain the hold & tempo**

Matt Mo said...

A1.85, 115, 125, 115, 125, 135
A2. 35, 35

Heavy Evy said...


Stahl said...

All weight in kilos)
A. 60,62,70; 70,74(3),76
B. BW x 6

A. - shoulders took forever to warm-up. So loading was off.

B. Couldn't keep my chest pinned for the entire 2 count, so stuck at BW.

Ali Loach said...

A1. 65/75/85/70/80/85*intended for this last lift to be 90# but I realized after that I forgot to put on the extra 2.5/side. I'm SMRT!

A2. All Bodyweight 5 reps for the first 3 sets and 4 reps for the last 3.

Thad said...

A1. 95#, 3/115#, 120#, 100#, 115#, 125#
A2. 5#, 10#, 15#, 4/20#, 4/20#, 4/20#

PTS said...

A1. 105,115,135 115,125,145(1)
A2. 10, 25x4, 25,x4,25x4, 25x4, 15x4

tempo at top of chins was very hard.

Steve and Jess Pinkerton said...

A1: 135/145/155(f-1) 135/135/145
A2: 20x3/bwx5/5/5/5/5

A1: 55/60/65 55/60/65
A2: 8#x4/5/4/5/5/5

dmarsh said...

A1. 155,175,198,160,180,203
A2. 22,10,10,10,10,10

BB Press done supported at 110 deg.

All chins were sets of 5. Could not keep scaps down and back at 22# so lightened it up. Really focused on keeping chest open.

Danny Davis said...


a. 115 135 155
b. 275 295 313(1) Called it. Not feeling it.
c. 5 x unbroken (20sec)

Bumped Part 2 to Monday.

Monday P1

a.1. 95 115 135 105 125 145
a.2. BW + 5 7.5 10 12.5 15 17.5 20

Sunday P2

1. 1
2. 1 + 5 Burpees
3. 1
4. 1
5. 1
Z1 Run 450m b/t sets

Danny Davis said...

Correction on Sunday P2.

1. 2
2. 2+5 burpees
3. 2
4. 2
5. 2

Steve Smith said...

A1. Started at 95# Ended at 145#

A2. Started at 20# Ended at 45#

- Pullups were almost harder warming up with out any weight. I used a weight vest which cut the ROM by about 2"

Brian Gregory said...

results on 10-8 post

felt very weak today

bad sleep and diet past couple of days

Partly due to work