**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

## 59 comments:

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

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!

Soren

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

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

A1:275/290/305/325/335

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

Question,

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"?

Thanks

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

A1)275,315,345,365,385

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

B1)w/20#KB

B2)12,8,7,6

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.

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.

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.

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.

Brandon

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.

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.

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.

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.

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?

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

~gm2

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.

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.

Thanks

*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.

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.

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

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

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.

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.

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

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.

Lisa,

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

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.

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.

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.

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

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

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.

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

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

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

A1. 295,315,335,355,365

A2. 6,6,4,4,4(30# vest)

B1.20#KB all sets

B2.6,5,6,5

C.:19,:14,:12,:13,:10

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

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

WOD

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!...

thanks,

~gm2

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

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

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

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.

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

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

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.

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

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.

23:39

39/6'2"/202

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

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

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.

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)

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

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.

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.

A1. 315,325x2x4

A2. +25lb x 14, 53lbx6, 53lbx5, 53lbx6, 53lbx4

B1. ALL SETS DONE WITH A 12LB KB

B2. PARALLETTES 6,4,5,5

C. 24,20,20,15,10

PISTOLS ARE A GOOD CHALLENGE....LOVE IT.

F/31/130

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.

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