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

71 comments:

  1. StahlOctober 22, 2010 at 8:07 PM

    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.

    ReplyDelete
  2. PTSOctober 22, 2010 at 8:12 PM

    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?

    ReplyDelete
  3. Angelo FoscoOctober 22, 2010 at 8:24 PM

    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!

    ReplyDelete
  4. SorenOctober 22, 2010 at 9:42 PM

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

    Good luck to all others

    Soren

    ReplyDelete
  5. OPTOctober 23, 2010 at 6:33 AM

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

    ReplyDelete
  6. Joel KrigströmOctober 23, 2010 at 8:06 AM

    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!

    ReplyDelete
  7. GordOctober 23, 2010 at 9:20 AM

    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

    ReplyDelete
  8. Joel KrigströmOctober 23, 2010 at 9:32 AM

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

    ReplyDelete
  9. AnonymousOctober 23, 2010 at 9:33 AM

    F/30/130

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

    ReplyDelete
  10. david83October 23, 2010 at 10:11 AM

    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.

    ReplyDelete
  11. Nick HolmesOctober 23, 2010 at 10:43 AM

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

    ReplyDelete
  12. Angelo FoscoOctober 23, 2010 at 10:55 AM

    Part 1:

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

    Total: 360.

    ReplyDelete
  13. Alex DuncanOctober 23, 2010 at 11:15 AM

    Part 1
    40/25
    240
    34
    =339

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

    ReplyDelete
  14. jerfOctober 23, 2010 at 11:15 AM

    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!!

    ReplyDelete
  15. Sean LeFlochOctober 23, 2010 at 12:03 PM

    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.

    ReplyDelete
  16. ryandrew11October 23, 2010 at 1:39 PM

    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

    ReplyDelete
  17. DerekOctober 23, 2010 at 1:51 PM

    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

    ReplyDelete
  18. StahlOctober 23, 2010 at 1:53 PM

    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.

    ReplyDelete
  19. Arjuna @ Calibrated Training SystemsOctober 23, 2010 at 1:53 PM

    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!

    ReplyDelete
  20. Stephen Flamm @ CFNOctober 23, 2010 at 1:53 PM

    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

    ReplyDelete
  21. DrewOctober 23, 2010 at 2:00 PM

    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

    ReplyDelete
  22. Rory HanlinOctober 23, 2010 at 2:01 PM

    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...

    ReplyDelete
  23. Jon SinclairOctober 23, 2010 at 2:21 PM

    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

    ReplyDelete
  24. unitOctober 23, 2010 at 2:30 PM

    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...

    ReplyDelete
  25. SweeksOctober 23, 2010 at 2:32 PM

    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

    ReplyDelete
  26. Pete @ CFNOctober 23, 2010 at 2:41 PM

    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

    ReplyDelete
  27. AnonymousOctober 23, 2010 at 3:08 PM

    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

    ReplyDelete
  28. AnonymousOctober 23, 2010 at 3:44 PM

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

    Total Score: 949

    ReplyDelete
  29. DSC StaffOctober 23, 2010 at 3:53 PM

    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.

    ReplyDelete
  30. AnonymousOctober 23, 2010 at 3:54 PM

    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

    ReplyDelete
  31. joey warrenOctober 23, 2010 at 4:00 PM

    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?

    ReplyDelete
  32. Curt MOctober 23, 2010 at 4:01 PM

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

    total- 384

    ReplyDelete
  33. bsoOctober 23, 2010 at 4:10 PM

    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)

    ReplyDelete
  34. PTSOctober 23, 2010 at 4:22 PM

    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

    ReplyDelete
  35. Curt MOctober 23, 2010 at 5:19 PM

    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.

    ReplyDelete
  36. Angelo FoscoOctober 23, 2010 at 5:22 PM

    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

    ReplyDelete
  37. AnonymousOctober 23, 2010 at 5:25 PM

    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.

    ReplyDelete
  38. Chris DunkinOctober 23, 2010 at 5:37 PM

    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

    ReplyDelete
  39. unitOctober 23, 2010 at 5:37 PM

    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

    ReplyDelete
  40. Brian MaierOctober 23, 2010 at 5:44 PM

    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.

    ReplyDelete
  41. Heavy EvyOctober 23, 2010 at 5:52 PM

    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.

    ReplyDelete
  42. BrandonOctober 23, 2010 at 5:58 PM

    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

    ReplyDelete
  43. Michael McCabeOctober 23, 2010 at 6:00 PM

    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

    ReplyDelete
  44. Brent MaierOctober 23, 2010 at 6:22 PM

    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!

    ReplyDelete
  45. jordanOctober 23, 2010 at 6:26 PM

    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

    ReplyDelete
  46. SteveOctober 23, 2010 at 6:28 PM

    This comment has been removed by the author.

    ReplyDelete
  47. joey warrenOctober 23, 2010 at 6:29 PM

    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.

    ReplyDelete
  48. SteveOctober 23, 2010 at 6:30 PM

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

    part 2;
    6 rounds+10 = 370

    part 3;
    193 + 15 + 105 = 313

    total = 1102

    ReplyDelete
  49. Alex DuncanOctober 23, 2010 at 7:02 PM

    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.

    ReplyDelete
  50. Jonathan ThomOctober 23, 2010 at 7:21 PM

    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!

    ReplyDelete
  51. Sean LeFlochOctober 23, 2010 at 9:17 PM

    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!

    ReplyDelete
  52. Fraser OOctober 23, 2010 at 10:05 PM

    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

    ReplyDelete
  53. DustinOctober 23, 2010 at 11:00 PM

    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

    ReplyDelete
  54. Jesse J WellRockOctober 24, 2010 at 3:51 AM

    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

    ReplyDelete
  55. AndyOctober 24, 2010 at 6:29 AM

    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

    ReplyDelete
  56. ChristaOctober 24, 2010 at 6:51 AM

    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.

    ReplyDelete
  57. LaurenOctober 24, 2010 at 10:38 AM

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

    part 2:
    4 rounds

    tabata PU- 7 low score

    ReplyDelete
  58. Martin AltemarkOctober 24, 2010 at 1:31 PM

    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

    ReplyDelete
  59. Martin AltemarkOctober 24, 2010 at 2:25 PM

    Oh, was private now it's public.

    ReplyDelete
  60. Robin LyonsOctober 24, 2010 at 2:34 PM

    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

    ReplyDelete
  61. LarsOctober 24, 2010 at 3:55 PM

    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.

    ReplyDelete
  62. Chris DunkinOctober 24, 2010 at 4:38 PM

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

    ReplyDelete
  63. dontpanic356October 24, 2010 at 5:07 PM

    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

    ReplyDelete
  64. Patrick "Phatty" VuongOctober 24, 2010 at 7:50 PM

    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)

    ReplyDelete
  65. Dr LisaOctober 24, 2010 at 8:10 PM

    Part 1 only
    28/15
    150
    21

    PR for pullups and front squats!!

    ReplyDelete
  66. Danny DavisOctober 24, 2010 at 11:39 PM

    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.

    ReplyDelete
  67. SorenOctober 25, 2010 at 3:45 AM

    Only did parts of it.

    Part 1:

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

    Part 3:

    135 + 9 + 88

    TOTAL:

    212+0+232

    ReplyDelete
  68. SpiderOctober 25, 2010 at 10:42 AM

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

    Part 2: (4x60) + 23 = 263

    part 3: 125 + 10 + 87 = 222

    Total: 672

    ReplyDelete
  69. SpiderOctober 25, 2010 at 10:48 AM

    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

    ReplyDelete
  70. Brian GregoryOctober 25, 2010 at 11:11 AM

    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.

    ReplyDelete
  71. Brian GregoryOctober 25, 2010 at 11:51 AM

    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.

    ReplyDelete