tues, oct 19, 2010

Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2.. x 5; rest 15 sec
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets

post loads and notes to comments
compare to here
double on wed, double on thurs, friday off, saturday triple tester (longer day spread out), sunday off


Dustin said...

Sunday's Recovery WOD

A1. 88, 88, 88
A2. 35-12, 50-8, 50-8
B. TGU - 26:04
C. 4,848 Meters Rowed in 20 Minutes

Soren said...

A1: 10,150,160,160,160kg
A2: 10,9,7,8,7 all done with 12kg KB
B1: 8kg KB 4x20
B2: ha ha ha, so did 5x5 HSPU, got ½ a ring HSPU after I strapped 2 power bands to me!!

C: 30,21,17,15,15

Surprising how taxing the L-sit is with no rest!

Really disappointed with the base strentgh, the DL should get higher numbers, but it feels like I am lifting the floor as well, so cant do much about it!


Anonymous said...

What does the (-1) mean after the amrap? Thanks

David said...

A1. 3 each @ 135, 140, 145, 150, 155kg
A2. 7, 7, 7, 6, 6 with 25 lb in vest.
B1. Bw, 8, 8, 12kg
B2. 3, 3, 3, 1 with 20 lb in vest against wall.
C. 35, 25, 15, 15, 10

Drew said...

A2:15/15/13/13/12 30# vest
B1:30# 4x20
B2:2/3/2/2 HSPU on parallettes, tempo kills me
C: 30s/19s/12s/14s/15s

Sean LeFloch said...


Is the "2.." a pause set? As in, "hold bottom position 10 seconds between reps? Or is it just a typo and we should assume that we are doing pretty much the same workout as last week: "2-3 reps"?


Gord said...

A1. 240/245/250/255/262
A2. used 25# -reps 4/4/4/4/4
B1. pistols to 14 inch box. Right hip was actually working a bit today.
B2. 2/3/4/5 -figured these out. Tempo was off.
C. 5/5/3/3/1

Curt M said...

A2)All w/ 70# 9,8,7,7,6


C)All between 20&35sec

Really happy w/ deadlifts, all done w/ hook grip.

Coach, question... Where is the KB supposed to go for the KB pistols?? I just held it in front of my chest.

dmarsh said...

A1. 396,406,415,420,425
A2. 70# x 6,5,5,5,4
B1. 12kg for all
B2. 3,3,2,2
C. 32,20,16,13,10

Deads all 3's with hook grip. Back stayed tight. Feel very strong on these.

Ring dips strict.

Pistols tough and pretty sloppy in sets 3 & 4. Games standard.

Ring HSPU improving. Rings set fist height from ground, top of head to floor.

Chris Dunkin said...

A1. 405,435,455
A2. 13,11,11 w/55lb vest
B1. done w/ 40lb db
B2. 4,3,3,4
C. :20,:13,:13,:08,:09

Did A1 correctly this time with lower hip starting position; fatigued quickly, so shut down after 3 sets.

Brandon said...

A1. 335/375/395/415/425(f-2)
A2. 20kg x 9/8/8/9/7
B1. BW/20#/20#/BW
B2. 3/3/3/2
C. 8/7/7/8/8 on rings

Pistols a little harder today. Abs are still fatigued from K2E and TGU.


Nick Holmes said...

I see a lot of people posting their WODs early in the morning...
I'm curious as to what your PRE W/O nutrition is for morning wods.
I know that it's very individualistic, but curiosity kills the cat in this case.

PTS said...

A1. 295,315,325,335,355 --all 3 reps
A2. 50lbs - 8,8,7,7,6

B1. 25lbs x 4 sets
B2. 5,5 strict. 2,1 with hands on 25lb plates.

C. 15s, 9, 8, 6,8 --

can not do l-sits fatigued these well when fatigued. the pistols crushed me today.

I love working these weaknesses though, keep it coming.

Martin Altemark said...

A1. 3 for all sets 120kg, 130kg, 140kg, 145kg, 150kg
A2. 13kg (8kg chain around neck+5kg in backpack): 11, 10, 10, 11, 9

B1. 16kg
B2. 0 rings, handstand practise x3

C. 10sec (floor), 9sec, 10sec (paral), 8sec

Hook grip on DLs. Had to take short breaks every few reps on pistols round 2 and forward. Never even got up on rings for (did 5x4 this summer). Frustrating. Changed to handstand practise. Need that anyway.

L-sits embarrasing. Nothing changed there.

Brandon said...

Nick -
Through trial and error, I found that I do best on an empty stomach with a little bit of espresso. A really heavy day (max attempts, heavy 2's) with no metcon, I sometimes do a little bit of fruit with BCAAs 30 mins before. If there is any sort of conditioning, no food works best for me.

brian cilento said...

nick, i go empty stomach. there have been a few times i have been starving during a wod, but i do not like anything in the gut. pwo shake immediatly after.

james/crew... i am training back at CFPerformance with bk agian (very excited to be back) and following a few days behind. james do you want me to keep posting scores? if so you want them on the day of the actual work out or on the current days post?

unit said...

fallen a lil' behind... last 4 days of work have whooped my @$$ pretty gd... late last night did Saturdays tester...

Sat Test
part 1- 15:09
15min rest
part 2- 9:58

total~ 25:07


Chris Castillo said...

A1. 285-325-375-425-445x2 all
A2. 11-8-7-7-5@35#
B1. 35#x1set B/Wx3
quads are swollen from Saturday pulling on left knee. W/O weight felt good.
B2. 7-6-7-7
C. 33-24-20-18-15
Hard to hold my legs up. Hips and quads tight.

Michael said...

A1. 225, 205 for last 4 sets (did Power Cleans b/c I did my 5-3-1 dead lift yesterday b/c I thought we wouldn't be doing deads today)
A2. with 30#'s 15, 15, 13, 11, 10 reps
B1. 1pood 20 total x 4
B2. Ring HSPU- 9, 8,7,6
C. 15, 15, 13, 11, 10 seconds

OPT or anyone,
Any idea on when the next Business CCP Certification will be? I think I'm going to the Programming CCP in February unless there's a business one coming soon.


bso said...

*note* rehabbing SI joint injury
A1. (triples across) 235-245-255-265-275
A2. (10# vest) 17-14-11-10-9
B1. tech work without KB
B2. 2-2-3-2
C. 23-14-10-9-11 on 10" paralettes

fuelling for stamina efforts felt off. left side of back & left hip weren't quite ready for a full effort today. tightness (like it needed to crack), but no pain in SI joint.

Joel Krigström said...

A1.120-130-135-137,5-140 (kg) 3 reps on all
A2. 5-5-5-4-2 13kg DB
B1. 2,5-2,5-10kg
B2 0 - HSPU practice
C. 5-8 sec on parals, no "real" ones, but improved ones.
Problems with my left shoulder.

Patrick "Phatty" Vuong said...

A1) 225, 245, 255, 265, 285
first 4 sets were easy
A2) 40lb vest. 6, 6, 6, 6, 5

B1) 8kg 1st set, 6kg 2nd set, bw last 2 sets
B2) 1 negative on 8 inch parralletes

C) I'll do these tonight

Joel B. said...

Been out a few days with a planned trip. Glad to be back and get into it.

A1: 245, 260, 275, 290, 305
these felt lighter than last week even though weight is heavier
A2: 30# vest: 6, 5, 5, 5, 4

B1: 20# vest and balance assisted: 20X4
B2: 3.5 extra rom, thumbs 22": 3, 2, 2, 2

C: 20, 15, 13, 10, 9 secs

Brian Gregory said...

A1. 300, 320, 340, 360 all @ 2 reps, 370x1 (2nd rep form was crap)
A2. 10,9,9,7,6 - All @ 23# (wanted more reps this week)
B1. 23#,28#,33#,33#
B2. 5,4+1kip,4+1kip,4 - not Rx'd
C. 27s,15s,14s,11s,9s - on rings

Notes: NO REST DAY, will be resting Thurs and Sat. WODs on Wed,Fri,Sun for me. Glutes and hams sore from single leg DL's yesterday, did not help DL and pistols today. Abs are sore from K2E and turkish getups, did not help with L sit. HSPU were done head to ground at tempo, very weak today. Probably did not need to do WOD today but did not want to rest, see schedule above.

Sean LeFloch said...

A1.320-330-340-345-350(2) (Improvement from last week)
A2. 12-12-12-12-11 (40# weight vest on tempo)
B1. 20 Pistol squats. (I have been working on calf/heel chord flexibility the last week. Seems to be helping my pistols)
B2 7,8,7,7 (felt better today on the rings)
C. 15,14,10,11,11 (Abs are still a bit sore from the weekend)

Improvement on all movements from last week. I think its a combo of strength and pre-workout fueling. Big breakfast at 8:00am, no food til 2:00pm (black coffee. Had some refuel during the workout to keep the fires going). This was a good formula for a heavy CNS day like today.

Spider said...

DL: 225-255-265-275-275
RD: 40x4- 55x3- 65x2-65x2-65x2

Pistols: 12kg 10/leg x 4
Ring HSPU: 1-2-2-2

L-Sits (parallettes, heels above poles): 10-12-14-8-9

Angelo Fosco said...

A1. 295, 345, 365, 375, 395
A2. 12, 10, 9, 9, 8, 7
B1. Bw, 15, 15, 15#
B2. 5, 4, 3, 4
C. 17, 14, 12, 10, 16

Ring dips strict w. A 45# weight belt. Deadlifts mixd grip. Hspu against wall on 25# plates, can't do ring hspu yet. L sits on rings, very strict form.

Ali Loach said...

If you see this, shoot me an email at aliann_66@hotmail.com

Stahl said...

All weight in kilos
A1. 140,144,146,150,154
A2. 9,9,7,7,6 (16 kilos)
B1. BW,5,7,7
B2. 1 (on plates), 3,3,3 (last three sets on ground)
C. 20,14,14,12,11

Brain cramp - only did 2 reps on each set of DL. Coach told me after I completed all DLs that first was proper oly DL, second rep was more of a powerlifter DL b/c butt was higher. I'll fix it next time.

HSPU - can't do them on rings and they felt awful today. Huge weakness.

L-sits also felt bad.

Anonymous said...

Warm up- 500m row @ 100% - 1:30
13sec improvement from last pb

A1: 315#,325,325,335,335
A2: 50# 2 sets @ 10,10
60# 3 sets @ 7,6,5

B1: 20# db @ shoulder heigth
B2: 4,4,3,3

C: On rings - 20secs,20,15,13,12

Pistols were smooth and fast. Balance and drive out of hole felt really strong.

Steve Howell said...

A1: 140kg/150kg/160kg/170kg/180kg x2 reps for all.
A2: 9/7/7/5/5 @ 40# all strict.
B1: 8kgx1x20/12kgx3x20
B2: 3/3/3/3
C: 30s/20s/16s/16s/13s

* Ring HSPU's felt much better today still really hard tho.
* Pistols seem much better for me with a little weight.

Pete @ CFN said...

A1. 3 reps all sets at 255,275,295,315,335
A2. 30 lb vest all sets: 15,12,11,10,10
B1. Complete with 20 lb KB
B2. (1 ring, 1 elevated, 1 floor), 3 floor, 3 floor, 3 floor
C. Varied from 9-16 seconds per round

arjuna @ CFN said...

A1. 245, 265, 285, 305, 320
A2. 31# vest 10,10,10,8,7
B1. All Complete w/ 25# kb
B2. 2reps on all sets
C. From floor. :20s, :10, :10, :10, :10

Lars said...

A1. 315 on all sets x2
A2. 40lb vest 8,8,8,7,7
B1. 20 all sets - no kb
B2. 2 all sets
C1. 10 sec all sets

Deadlifts feeling better today, but still not great. Low back is still feeling off, maybe 80%

Dips felt good, but I know I'll be feeling them tomorrow.

Pistols felt good, don't like doing them with a kb, find that more awkward.

HSPU's felt a little better this week.

L-sits are weak, still sore from K2E's.

Brian Maier said...

A1: 315,325,345,365,385
A2: 17,15,13,13,16 w/ 20# weight vest

B1: 20x3 at BW, 20x1 w/ 30lbs
B2: 9,9,8,8 - regular HSPU's

C: 10s x 5 on rings

Fraser O said...

A1. (kgs) 175,180,185,187,187
A2. w/15kgs reps of 9,8,7,5,4

B1. Used a 15# KB
B2. HSPU Progession reps of 8,7,7,6

C. 35s, 24s, 19s, 15s, 13s

joey warren said...

A1. 315/330/345x2x3
A2. 60lb- 9/7/6/5/5
B1. 26lb KB for all
B2. 6/5/4/4
C. :14/:13/:10/:8/:9

Pistols- limiting factor is my core- moved through 20 reps quickly

Jay said...

A1. 295,315,335,355,365
A2. 6,6,4,4,4(30# vest)
B1.20#KB all sets

Alex Duncan said...

Back after post-comp recovery, felt good.

A1. 265, 285, 305, 320, 330(2)
A2.w 28# vest - 10/8/8/6/7
B1. 10#x3 sets,15#x2 sets
B2. Strict HSPU practice only
C. On paralettes, 30/13/13/10/9

Derek said...

A1. 295# all sets
A2. 8, 7, 6, 5, 4 all with 20#

B1. BWT pistols
B2. 4, 0, 4, 0 (2nd and 4th round could not get my feet right)

C. 6 sec for all sets

unit said...

A1- 295/ 345/ 375/ 405/ 405
A2- 105 lbs- 5/ 4/ 4/ 4/ 3
B1- 20/ 20/ 25/ 20
B2- 4/ 4/ 3/ 4
C- :14/ :11/ :11/ :9/ :9

*noticed something on pistols 2day... big limiting factor seems 2 b medial and lateral hip/si tightness vs lateral quad weakness... noticed that there seems 2 b quite a bit of medial femoral deviation, rotation and lower leg pronation as the eccentric phase ensues... this is worse in the left than the right... and ideas on exercises/stretches/mobility 2 help this imbalence would greatly appreciated!...


ryandrew11 said...

A1. 235, 245, 255, 265, 275 (3 each)
A2. 5, 5, 5, 5, 5 body weight, bar dips

B1. assisted body weight pistols
B2. HSPU progressions - 12, 11, 11, 10

C. L-sit progressions 18, 16, 8, 10, 10

Christa said...

A1: 195/205/215/225/235
A2: 5/4/3/4
B1: no weight
B2: 3/3/2/1
these went better than last week...i still have to use my feet on the straps to help pull myself back up
c: 15s all sets, flat hands on the floor - I wanted to try maintain the same time instead of maxing out the first set

Anthony Skvarka said...

A1. 275(3), 315(3), 335(3), 365(2), 385(1)
A2. 25lbs. = 16, 14, 13, 12, 13

B1. 10lbs, 12.5lbs, 15llbs, 15lbs -stopped at 12 due to left hammy tweaking.
B2. 3, 3, 3, 3

C. all on parralette = .44, .34, .24, .19, .22 - however rest time was more like 1m had to share parralette with 2 other big dogs

Jonathan Thom said...

A1. 285, 290x2, 290x2, 290x2, 290x2
A2. +25lb db: 5,4,4,4,4
B1. 12kg x 20, 16kg x 12, 12kg x 20, bw x 20
B2. Subbed 3 x 5 sec full rom negative on parallettes for each set
C. 17, 7, 9, 6, 6 seconds

Pistols got a little wonky so dropped down to bodyweight to try and make them "prettier." Abs are more tired from Saturday than I thought were, apparently. I think I was a bit dehydrated during this workout...fixed that though.

Michael McCabe said...

a1. 285x3, 305x3, 330x2, 350x2, 360x2
a2. 25#DB - 7, 6, 6, 6, 6
b1. 12kg
b2. hspu (no tempo) 3, 3, 3, 3
c. 17, 13, 10, 9, 10

-360# a little ambitious for cgdl
-ring dips way better than last week
-left side has to fight through those pistols, i think right could handle more weight

Pfeifdog said...

A1: 335,355,375,395,405 all sets 2 reps
A2: 6,6,6,6,5

B1: sub'ed elevated unweighted pistols
B2: sub'ed regular hspu 3,4,5,3

C: sub'ed tucked knees on rings 26sec,25sec,19sec,17sec,15sec

I felt beat up tonight

jordan said...

A1:120kg, 140, 120, 120, 120
A2:40# vest, 7,6,6,5,5
B1:12kg x20, 8kg x 20 x2
B2: Nothing to count really. some paralettes HSPU, followed by a few hspu
C2:15, 15, 12, 15, 15

didn't feel great today, but got through. looking for redemption tomorrow.

Thad said...

A1. 265, 275, 285, 295, 305 all sets of 3
A2. 8, 6, 7, 5, 5 all with 40#
B1. all with 25# DB UB,UB,UB,broken
B2. 5, 4, 4, 4 felt much better today
C. :38, :21, :13, :12, :12

Lisa M said...

Did one of Saturdays tests today 50-10 airdyne and kte.
Used the versa climber as sub for airdyne that thing is very evil!! Figured out a good rythmn on the kte bu still slow as molasses.


Brent Maier said...


A1: 352/372/402/422/432# - 3/3/3/3/2
A2: 55/55/66/66/66# - 7/7/6/6/4
B1: 20's w/1.5pd KB
B2: 3/1/1/1 - The negatives were the easy part. Getting back up to the top locked got difficult starting round 2. :)
C: :28/:18/:20/:15/:16

Adam Rogers said...

A1- 315x5, worked on perfect form
A2- 6,6,6,5,5@+35lbs

B1- all sets with .75pood bell
B2 - 3,2,3,3

C - 26,14,13,12,13

matt shannon said...

A1: 385x3,405x3,405x2,395x2,385x3
A2: 6,7,6,6,5 all done with 50#
B1: 25#plate 4x20
B2: Parallette HSPU 6, 5, 5, 6

C: from :30 - :18

Notes: working on 3.5 hours of sleep didnt help today. Looking forward to sleeping and hittin the double tomorrow.

Dustin said...

A1 - 315, 335, 365, 375, 385x1
A2 - 10, 8, 8, 7, 6 (40lb vest - stuck to tempo)

B1 - 26lbs 4sets of 20 (very hard - getting better)
B2 - 5, 6, 8, 7 (Getting better - still have trouble getting up)

C - Had to skip due to time constraints (pissed)

Jon Sinclair said...

A1. 245, 275, 295, 315, 325 (failed on second)
A2. 8 8 8 7 7
B1. Difficult
B2. 3 (Rx), 7, 8 (Rounds 2 and 3, leaned feet against static bar)
Cut B down to 3 rounds, tired from long day at work and knee was hurting
C. 12, 12, 10, 10, 7

Danny Davis said...

A.1. 275,315,335,365,385 3 Reps on all sets
A.2. 14,13,9,7,7 w/25# DB b/t legs.

B.1 10#,12.5#,15#,15# all unb
B.2. 5,3,2,2 Parrellettes

C.42,32,20,17,15 Super long rest intervals (60+)sec b/t sets. Shared Parrellettes with two other athletes.

Heavy Evy said...

A1. 328,338,352,382,392(2) rest 3's
A2. 9,8,6,6,6 24kg backpack
B1. 25#,30,35,35 4th set broke 1, last set broke about 4 times, back was getting tight.
B2. 5,3,3,3
C. 16,11,11,10,10 on parlelletess very weak sauce.

Jesse J WellRock said...

A1. 315,325x2x4
A2. +25lb x 14, 53lbx6, 53lbx5, 53lbx6, 53lbx4


C. 24,20,20,15,10


Anonymous said...


A1. 3/135-3/145-3/155-3/165-2/165
A2. All at bw 2-1-1-1-1
B1. Scaled to 10's
B2. Just from the floor 3-3-3-3
C. 3.1-4.3-4.2-3.2-3.1

Being off for a week and a half most definitely showed.