sat, oct 23, 2010

Testing:

part 1:
AMRAP Chin Ups; rest 1 min x 2
rest 10 sec
Front Squat - 2RM in 10 min from on empty bar
rest 10 sec
Row 1 min for max cals
(score as total reps for 2 sets + 2RM load in # + cals)

rest 2 hours

part 2:
As many rounds in 15 minutes:
10 KB pistols -16kg/12kg - 1 KB held in front rack
10 R arm KB snatch - 24kg/16kg
10 L arm KB snatch - 24kg/16kg
30 double unders
(score as total reps - 60 reps/round)

rest 2 hours


part 3:
Press 1RM in 4 min - from an empty bar
rest 10 sec
Tabata Push Up - low reps
rest 10 sec
AMRAP KBS - 24kg/16kg in 4 min
(score as total weight in # + low score + total reps)

post total score of part 1 + part 2 + part 3 to comments
rest day Sunday

74 comments:

Stahl said...

Quick question on standards for the KB snatch:

Does the KB have to touch the ground between each rep or does the arm just have to fully straighten into the hang position? Typically I see the latter but I want to make sure.

Thanks! Looks like a great test.

PTS said...

On the front squat are we able to warm up front squatting before we begin the test or does our first front squat start at the completion of the chins?

same question for the press. are we able to warm up pressing unload the weight and then start the timer with an empty bar?

Angelo Fosco said...

For part 2 pistols do we HAVE to altwenate or does it not matter if I do 8 with one leg and 2 with another? Thx coach!

Soren said...

My knee is really not happy!
Will have a crack at parts of 1 and all of 3.

Good luck to all others

Soren

OPT said...

kb does not have to go to ground
front squat and press no specific movement warm up
pistols - alternate to get 5 per leg

Joel Krigström said...

Part 1:
31, 16 reps
2x#119,5 PB (95kg)
33 cal

I will do the others 2 parts tomorrow, but change part 2. The reason is that i´m tryin´to get my locals to start training crossfit and we will train together tomorrow, outdoor i the snow (KB deadlifts, stone jumps, bodyrows, running in snow)I hope the sun shines on us!

Gord said...

part 1
chins 25/20
Front squat- 110/154/174/194/204
this is the most I have front squated since hip injury
cals-28

Joel Krigström said...

Oops, i ment #209 2RM Front squats
Part 1: 289 points

hbabs @cfn said...

F/30/130

Only part one today. Still getting into the swing of things.
34/11 new pr!
115#
19 cal

david83 said...

Part one
30 and 18 ( could have done more hand ripped really bad after first set)
290 for 2 reps ( I think new PR)
32 calories

Part two soon.

Nick Holmes said...

30, 21 ch
200# front squat
24 cals
=275

Angelo Fosco said...

Part 1:

Chins: 33, 17
Front squat: 280# (300 is 1rm)
Row (damper 5): 30 cals

Total: 360.

Alex Duncan said...

Part 1
40/25
240
34
=339

Dissapointed with chinups. Still sore from the on the minute CTBs from Thursday.

jerf said...

Time to start posting!
I've been a quiet stalker/cherry picker for a while. Had to compress this one due to time constraints. (Rested about 30-40 minutes between parts)

Part I
Chins- 40, 16 = 56
2RM FS - 255#
Row - 33
Total - 344

Part II
4 rounds - 240

Part III
1RM Press - 195#
Tabata Pushup - 10
KB swing - 76
Total - 281

Grand Total - 865

Awesome tester....bring on the 1300's!!

Sean LeFloch said...

Part 1:
Chins: 45/23=68
2RM: 255#
Cals: 33
Total: 356

Post workout shake, cooldown on the airdyne and stretch, along with a shower. Two hours rest and back at part 2.

ryandrew11 said...

Part1:
A. 10 + 7 = 17
B. 190x2
C. 31
= 238

rest 2 hours

Part 2:
body weight assisted pistols, 25lbs KB snatches
5 rounds + 10+10+10+13
= 343

rest 1.5 hours

Part 3:
A. 130
B. 7,7,7,7,7,7,7,7 = 7
C. 55
= 192

Total = 773

Derek said...

Part 1:
A. 35, 10
B. 135#, 225#, 275#, 285# 290#(20# PR)
C. 31 calories
Total = 366

2 Hours Rest

Part 2:
3 rounds plus 5 KB pistols Rx'd
Total = 185

2 Hours Rest

Part 3:
A. 135#, 175#, 185#, 190#(fail)
B. 7,7,7,7,7,7,7,7
C. 53 reps
Total = 245

Overall total = 796

Stahl said...

No time for 3 Parts as Rx'd, so did Parts I and II, 32 minutes rest in between.

Part I = 367
PU = 47+21 = 68
FS = 264 (f on second at 275)
Row = 35 calories (damper at 5)

32 minutes rest

Part II = 302
5 rounds + 2 pistols

Total for Parts I + II = 669

Notes:
Wanted more PU but hands ripped. FS felt good - will get 125 kilos next time. First time doing KB snatch - awkward and hurt with ripped hands.
Overall felt better than I thought I would heading in.

Arjuna @CFN said...

Part 1:
50 + 20. Chinup amrap's
300. Front Squat
38 calories

Total = 408

Part 2:
5 rnds. 15min Amrap
Total = 300

Part 3:
185. Press
14. Tabata low
91. KB swings
Total = 290

Total for all WoDs today = 998

Extremely happy with Front Squat and Shoulder Press. Both huge Pr's!

Stephen Flamm @ CFN said...

10.5 weeks out from microfracture surgery on the left knee, so only Part 3 for me:

Press: 180
Tabata push-up: 11
4:00 KB: 86

Part 3 total: 277

Drew said...

Part 1:
Chin- 40/20
Front Squat- 265#(2) Hit 275# for 1, new 1RM PR and 2RM PR
Row- 26 cals
Total=351

Part 2:
As Rx'd 5 rounds + 2 reps
Total=302

Part 3:
Press- 145#
Push ups- 10
KBS- 81
Total= 236

Final Score= 889

Rory Hanlin said...

Part 1:
33+17+340+33
423

Part 2:
7 rds +1DU
421

Part 3:
225+10+100
335

1179

not happy with my numbers at all. could not seem to ramp up the intensity. maybe i still need to recover from last weekend's comp, or maybe its just weakness...

Jon Sinclair said...

322 + 250 + 207 = 779

Part 2 after work at 4am
Slept 7 hours
Part 1 and 3 done at 1pm with 10 minutes rest in between

unit said...

part 1-
63 (huge pr) +38 - 101
300- (huge pr, not sure where that came from)
35
~ 436

7min rest

part 2
7rnds ~420

7min rest

part 3
185 (ties pr)
17
105
~307

total~ 1163

felt both knees 'tweak' on the last set of pistols...

Sweeks said...

Part I

30/21=51
245# 2RM
31 Cals
Total=327

Part II

6 Rds=360

Part III

125# 1RM
8
82
Total=215
Grand Total=902

Pete @ CFN said...

Part 1:
54 + 30 = 84 Chinups
280 FS 2RM (equals 1RM PR)
38 cals rower
Total = 402

Part 2:
5 rounds + 24 DU
Total = 354

Part 3:
150 Press (5lb PR)
15 Tabata low
107 KBS
Total = 272

Score = 1028

wearyone said...

OPT: New to posting, love the programming. Great tests of mental and physical strength, awesome.


Part 1:
25/16 reps
240# 2RM
38 calories
Score:

Part 2:
7 rounds
420 reps total
*Assisted BW pistols, knees weren't having it today

Part 3:
Press- 135#
Tabata Pushup - 10 (low rep)
KBS - 65, left too much in the tank I think.

*Notes: Not happy with Front Squat or Press, felt like I was gonna PR, eh new day tomorrow. Probably due to slight cold I've had lately.

Question: On double days/triple days what are big dawgs doing for Post WOD nutrition? Coach, what do you suggest? Thanks!

NW

wearyone said...

Whoops, forgot a couple scores
Part 1: total score 319

Total Score: 949

Adam Rogers said...

Part 1
Pullups - 41,16 = 57
front sq - 250
Row - 37

= 344

Part 2
5 rounds + 13 reps

= 313

Part 3
Press - 145 (yikes)
Tabata low - 12
KB swings - 95

= 252

Grand total = 909

New max pullup PR, front sq tied old 1rm PR, and row was all out from the gate then hang on, so happy with first part.

Second part went well enough, never done KB snatch before, they got better during the workout. All double unders unbroken.

Press is 20lbs below PR, seems to imply that my shoulders aren't all the way back yet. Pushups went ok, 12 was perfect number to aim for. Did 50 unbroken swings, then sets of 10, then ended with 15.

Arjuna, what the hell man, couldn't have gotten 2 more swings in for 1000??? Slacker.

Thad said...

Part1. 325
Part2. 288
Part3. 225
Total= 838

Part1.
42,17 lost grip on 2nd set should've had more
235# PR
31 cal

Part2.
4 rnds +44
Pistols where slow never done KB snatch before took a bit to get used to them, DU's where good today

Part3.
135# still not back to where i was
13,13,13,13,13,13,12,11
79 grip was limiting factor

joey warren said...

We did "Amazing Grace" at my gym today so had to tweak the wods a little

"Grace"- 1:38
rest 2.5 hours
Max press = 185lb (ties PR)
rest 5 min
part 1
60+29+265(PR)+36= 390
rest 2 hours
part 2
6 rounds + R arm KB snatch (low back got fatigued)
rest 7 min
tabata pushup
15/15/15/15/15/14/14/13

Unit, nice work today, do you use any kind of fueling during your 7 min rests or do you just power through 3 wods?

Curt M said...

A) 25/20=45
B) 305
C) 34

total- 384

bso said...

363 + 326 (NOT RX'D) + 282 = 971

NOTES
part 1:
50 (PR by 11 reps) / 16
265
32

part 2:
no KB on pistols. Heel elevated 1".

part 3:
175 (PR by 5#)
12
95 (70 UB; pr by 30 reps)

PTS said...

part 1
55(pr) +26 = 81
285(pr)
35
= 401

part 2
4 rds +1 = 241

pistols and kb snatches got better as the wod went along. getting more familiar with these.

part 3
165
13
93
271

total = 912

felt good today. left a few reps out there on part 2 but good learning experience on how to push awkward or not refined movements.

completed wod 1 and 2 off 4.5 hrs sleep then part 3 after a 1.5 nap. back to work 12 hrs night shift now.


total = 912

Curt M said...

Pt 2 after 30 min active rest/rolling.

6 rounds-360

total after 2rnds-744

pt 3 after 25min rest

A)205
B)15
C)102
total-327

384+360+327

total= 1071

I'm cooked.

Angelo Fosco said...

Part 2:

4 rounds and 10 pistols (knee tendonitis made left leg pistols hell) - 250 reps

Part 3:

Press: 205# (5#pr)
Push ups: 14
Kb swings: 84

- 303

Total: 360 + 250 + 303 = 913

Cody B said...

Part 1

60+25+275(pr)+36= 396

Part 2

4rounds+30=270

Part 3

200#(p.r)+17+75

Total-958

Notes
p.r front squat 10#'s
p.r. press 25#'s

part 1 strong w/powerful row
part 2 lower back sever tightness
part 3 low back on kb again, press p.r was all adrenaline.

Goal was 1000+ so I need to do better.

Chris Dunkin said...

438+305+285= 1,028


1. 64,30/310/34=438
2. 5rds + 5pistols=305
3. 175/12/98=285

3.5hr b/t each

unit said...

thx Joey... nice job on grace... what's ur grace pr?...
as far as WOD strategies... I just powered through them 2day... not a lot of time 2 fuel between without feeling sick (tried it b4 and it wasn't pretty)... fueled in the am (but I'll have 2 admit my diet isn't the best... working on it)...
the WOD didn't really give me problems until the last few minutes/2 rounds of part 2, and the kbs (55lb db and the grip got fatigued)...
am fueling now post WOD with 2 bars, and some BBQ beef and pulled pork... feels gd!...

oh, and Rory... don't b disappointed with ur numbers brother... I think they r pretty all around impressive... u robot gorilla, you...

~gm2

Brian Maier said...

Part 1:
45,17 - 285#(2RM PR) - 40cals
=387

Part 2:
5 rounds
=300

15min rest

Part 3:
155# - 13 - 82
=250

Total = 937

Part 1 felt great...could not recover in 1min on pullups. Not happy w/ 17 on 2nd set. Failed on 2nd rep of Front Squat at 295#.

Part 2 - KB pistols sucked

Part 3 - Very disappointed w/ my Press Max. Failed at 160#...I've been stuck at 155# for months.

Heavy Evy said...

At the family farm, could only do part 2, with powerblocks(dbs)

4rnds= 240

Full squats on snatchs.

Been fighting some lower back tweaks lately, to partially quote a phrase, It has been very very sandy lately.

I've been blending an Oly cycle, with this weeks training as I'm going to give AB provincials a go, think I'll be a doing it a bit smarter from here on, as I'm a bit spent. Hope do redo this tester properly.

Brandon said...

Part 1 = 378
36/20=56
285#
37 cal

Part 2 = 225
3 rounds + 15 DU

Part 3 = 292
195#
14
83

Total: 895

Happy overall with the effort. Per usual, lost quite a bit with DU, though I am improving week to week finally. Doing 10-15 min 4x/week of DU work to deal with the deficiency. The pistols killed my knees...icing a lot the next day and a half.
Brandon

Michael McCabe said...

part 1 - 0+250+36=286
injured finger, couldn't do pullups (did amrap 45# DB bent over row with left handx2 sets before front squat instead - 54, 32 reps)

15 min rest

part 2 - 278
again, right hand could handle snatch bc of finger so all snatch with left hand. felt pretty terrible throughout this wod.

2 hr rest

part 3 - 155+10+91
really happy with part 3, press might be a pr, have never flown through tabata pushup like that

Brent Maier said...

39/6'2"/199

Part I and 2 done back to back in a 45m period.

Part I:
A PU: 55/25
B FSx2: 140kg (308#)
C Row: 37
Total: 425

Part II: Skipped

Part II:
A SP: 85kg
B TPU: 8
C KBS: 100 - (2 seconds to spare)
Total: 295

Grand Total: 720 (425+0+295)

Set PR on Pullups and FS tonight. Still getting over sickness so I'm pretty excited I pulled off a few PR's when I'm mentally weak. Hit 50 KBS unbroken ?with 2:15 seconds left. Quick chalk, 3 sets of quick 10's, then finished off the last 20 while watching the clock count down. When I hit 50, I thought there was no way... Not!

jordan said...

Part 1
A:40 + 15= 55. Pathetic really
B:265
C:30
=350

Part 2
5 rounds + 2 reps
302

Part 3
A:155
B:10
C:74
=239

Score= 891

Steve Howell said...
This comment has been removed by the author.
joey warren said...

Unit, it was a tough day today, feels good to be done, gonna go eat a ton also. Thanks for the info! That was actually the first time ive done Grace RX. Ive done other forms of it like at 175lb squat cleans and 155lb.

Steve Howell said...

part 1;
67+23+297+32 = 419

part 2;
6 rounds+10 = 370

part 3;
193 + 15 + 105 = 313

total = 1102

Alex Duncan said...

What a great day!

Part 1:
40/25 + 240+ 34=339
2 hours
Part 2:
4 rounds +5 pistols=245
3 hours
Part 3:
155 + 12 + 91 =258

Total=842 Pretty satisfied overall

Funny moment after part 3....Full post-wod protein shake exploded all over me as I shook it. I was a sticky, chocolate mess in front of the whole gym.

Jonathan Thom said...

Pull ups - 40 (pr!) + 10 = 50
Front Squat - 225#
Cals - 30
Pt 1 total - 305

~20 min rest

metcon - 4 rounds + pistols
pt 2 total - 250

~6 hours rest

Press - 145#
Push ups - 10
KBS - 87
pt 3 total - 242

305 + 250 + 242 = 797

Wasn't able to swing the 2 hr rests today...got it all done though!

Sean LeFloch said...

Part 1:
Pullups: 45/23
2RM front squat: 255#
Calories: 33

Part 2:
3 rounds + 2 reps
Total:182

Part 3:
Press 1RM: 185#
Tabata Pushups: 17
AMRAP KBS: 92
Total:294

Workout total: (356+182+294)=832

The second workout was my downfall. I really struggled with the kb pistols. The hyper-flexion caused my back to spasm bad! Was able to work out the kinks afterward however to come back with a good showing in part 3. I only had 20minutes to warmup and complete part 3, so I think I left something out there on the press. Oh well, next time.

Good effort today, liquid nutrition with protein, carbs, and glutamine worked well. No stomach issues and had good energy throughout the day. Need to keep improving on the pistols, and strengthen my posterior chain!

Fraser O said...

Part 1:
A. 42, 28
B. 265#
C. 38 Cals

Total=373

Part 2:

4 rds +10reps = 250

Part 3:
A. 165#
B. 8 reps
C. 98 reps

Total=271

Overall Total=894

Dustin said...

part 1:
47+20=67
280
30

rested 10 Minutes

part 2:
4 Rounds=240

Rested 10 Minutes

part 3:
185+10+85=280

Total-897

Jesse J WellRock said...

Part 1
CU's-31,34(lost rhythm on 1st set0=65
F. Sq.-215lb
Row- 27cal

total=307

Part 2
6 rounds =360

Part 3
Press=150
T.P.U.=14
KBS = 101

Total= 265

Total score= 932

Andy said...

Still running a couple of days behind

Done on SAT

AM 115hpc X 5 unbroken box jumps
95hps X 5 row approx 1.27ave

PM 9 complete rounds on OHS/CTB
OHS at 120lb (failed one of each)

Done on SUN

AM PB 6.41/ 7.16,7.17, then 1000m
at 1.48/9 pace nothing in
tank for last 1000m

Will try and get complex in later today and do test in the week

Christa said...

Part 2
4.5 rounds, got through 12 KB swings

Part 3
115# max 1 rep
9 (low score tabata)
60 KB swings

Didn't have time to do 1st part, and did Part 2 and 3 with 10min rest in between.

Lauren said...

Dabbled a bit with the dawgs today-
part one:
13+21
185#
28

part 2:
4 rounds

tabata PU- 7 low score

Martin Altemark said...

Weekend are still meant for FAMRAPS - my workouts outside, with "different" stuff together with the wife. "Happiness shared", as a wise man once said.

Managed to get a mashup of the tests in in the morning:

AMRAP pullups, 60s rest: 36, 20
10 sec rest
2RM front squat: 100kg (failed 2nd rep at 105)
10 sec rest
4 min to 1RM press: 70kg
10 sec rest
Tabata pushups: low score 10

Hard to front squat when breathing hard. Should have warmed up more, think that was what made pullups low.

60 min later, workout in the pissing rain with the wife

12 tire flips (200kg/not so heavy tire)
6 sandbag shoulder to overhead (50kg/30kg)
30 double-unders
9 tire flips (200kg)
9 sandbag shoulder to overhead (50kg/30kg)
45 double-unders
6 tire flips (200kg)
12 sandbag shoulder to overhead (50kg/30kg)
60 double-unders
time: 14:15

Resembled canadaian regionals final WOD. Fun stuff! Damn sandbag is a bitch.

Made a video of it: http://vimeo.com/16147323

Martin Altemark said...

Oh, was private now it's public.

Robin Lyons said...

5 K Run on Saturday

SUNDAY...

PART 1:
30+20= 50reps
185lbs x 2
26 calories (damper 8)

PART 2: no go (knees trashed)

PART 3:
110lbs
6
97 kbs

Cocopuffs said...

Part 1)
15+6+255+38 = 314

Part 2)
382

Part 3)
205 + 11 + 80 = 296

Total = 992

Pullups from deadhang, KBS were done with 2 pood (misread the wod)

Lars said...

Part 1

31 + 16 = 47
+
300lbs
+
34 Cal

=381

Part 2

4rds, 4 reps = 244 reps

Part 3

215lbs
+
11
+
89reps

=315

Total score 381 + 244 + 315 =940

Disappointed with pull ups, tried a strategy that didn't work. Just missed 310 on the FS.

KB snatches are a pain, kept hitting my wrist/forearm - need work on it.

Had to PC the press weight because I had no rack.

Chris Dunkin said...

Same mistake as cocopuffs; used 32kg kb for swings on part 3.

dontpanic356 said...

Part 1:

Pull ups - 32, 18

FS 2rm - 315

Row cal - 31

total: 386

Rest 10 min

Part 2:

5 Rounds

Pistols killed me, fell over twice on left leg.

total: 300

rest 10 min

Part 3:

Press - 195 pr

Push ups - 14

KB - 82

Total: 291

Score: 977

Patrick "Phatty" Vuong said...

Part 1
41+17+235(pr)+26 = 319

rest 15 mins

Part 2 mod: bw pistols, 30lb kb snatches
5 rounds exactly = 300

rest 5 mins

Part 3:
Press = 135# (pr)

Lisa M said...

Part 1 only
28/15
150
21

PR for pullups and front squats!!

Danny Davis said...

Running a day behind on test due to time constraints.

Part 1 = 357

53+30=83
FS 245
Row 29 cals

Part 2 = 295

4+25 DU

Part 3 = 280

Press 185
TPU 10
KBS 85

Total = 932
One hour reat b/t sets.

Great programing coach. Thank you very much.

Soren said...

Only did parts of it.

Part 1:

45+135 (did 10x2reps @60 every minute)+32

Part 3:

135 + 9 + 88

TOTAL:

212+0+232

Anthony Skvarka said...

337+270+255=862
Still nursing a hamstting pull, did not go at 100%

PART 1
63
245(goal was 275 but I did not push due to my hamstring)
29
Total = 337

PART 2
4 rounds X60 reps + 30 reps(missed last set of DU due to not paying attention to time) =270

PART 3
165
10
90
Total=255

Spider said...

part 1: (45+20) + 195 + 27 = 187

Part 2: (4x60) + 23 = 263

part 3: 125 + 10 + 87 = 222

Total: 672

Spider said...

My bad... missed out by 100.

part 1: (45+20) + 195 + 27 = 287

Part 2: (4x60) + 23 = 263

part 3: 125 + 10 + 87 = 222

Total: 772

Brian Gregory said...

Completed on Sunday the 24th

Total 971

Pt. 1- 35+22+290+30= 377
Pt. 2- 364
Pt. 3- 140+10+80= 230

Notes: At work and interrupted by numerous calls. Meals weren't when I wanted them to be either. Grip went too quick on pullups, strength wise I had plenty left. FS was about what I expected. Pistols tough and had a slight L glute strain from them or the snatches. Tough to finish pistols after that. Shoulders were done and press sucked. Glute pain made KBS a lot of fun. Was hoping for at least a 1000 total.

Brian Gregory said...

New total - 975

Correction on row cals - 34

Also forgot to note rest of 2-2.5 hrs btwn 1+2, 3 was completed Mon morning after about 6 hrs interrupted sleep @ work.

Anthony Skvarka said...

correction 337+270+280=877
Still nursing a hamstting pull, did not go at 100%

PART 1
63
245(goal was 275 but I did not push due to my hamstring)
29
Total = 337

PART 2
4 rounds X60 reps + 30 reps(missed last set of DU due to not paying attention to time) =270

PART 3
180
10
90
Total=280