sat, nov 20, 2010


A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec
D. GH Raises @ 1010; 12 x 3; rest 45 sec

rest 6+ hours

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90%
rest 2 min
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90%
rest 2 min
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

post loads, speed and notes to comments
(record HR post 90 sec airdyne and row and post avg HR)


Anonymous said...

Just want to be sure, we're resting 2 mins between couplets right, not between sets?

PTS said...

Absolutely loving the early posts. I will be skipping this and Sunday's WODs as ryandrew11, GCF (josh) and I will be running as in Sunday's Tough Mudder.

The team name we chose to run under is Team Unbroken. I have not run even one additional mile outside of this training to prepare, so it will be interesting to see how I hold up.

Anonymous said...

Coach Fitz,
My lifting partner and coach is currently attending the CCP Assessment Module this weekend. Before he left he told everyone he was going to beat you in a wod. I believe the only reasonable thing to do is to destroy him :) He loves thrusters and running. It would bring much joy to the CFN communiy if you could bring this small gift a reality. He is the very hairy fellow sporting a very large beard.

P.S. He hates hockey!

Soren Kristensen said...

A: 10 sets of 2 reps with 95kg
B: 75,80,85,90,92 (2)
C: 15 UB with 2 pd
D: Good morning with 40kg, 15x3

I remember something very similar to the next from one earlier this year, however, it was heavier. Will try and jump on my push bike in the first round and peddle up the hill

Samy, almost certain we are resting 2 min between sets

OPT - thanks for putting it up early, it means I can do when most kids are sleeping mid day sleep down here. It is heating up, 31 degrees C today - 35 tomorrow


Wes hendricks said...


Its both

Soren said...

Part 2:

3 sets:
PJ: 60kg
Real push bike for 1km uphill sprint (1.18, 1.09, 1.15)
2 min rest

Run 90 sec: 400, 420,410m

Squat and K2E
SLipped at 15 K2E, hands are a bit tender from pull on thursday

Having the bike and jumping on it worked quite well, I just hammered as good as I could up a local hill and it is just around 1km
Then I died.
Clearly ate too much mince too close and the rest of the night has been a struggle to keep it down, feel a large acid burn reflux scenario, so the runs were not pretty.

have fun and good weekend


dontpanic356 said...

The gym at FLETC is great. Great equipment and people to workout with.

A. 245
B. 185, 205, 225, 245, 255
C. 85 lb KB
D. complete

rest 20 min

Completed all 3 workouts with reps unbroken at a fast pace. No clock in gym, and we aren't allowed to wear a watch. subbed mountain climb machine for airdyne.

Anonymous said...
This comment has been removed by a blog administrator.
Anonymous said...

Thanks Wes and Soren

Samy said...
A: 92.5 kg
B: 70kg,75,80,80,85(2)
C: 2 pood

Note:everything except deadlift felt super heavy. No part two today.

Technique on the clean was good, just felt like 100 kg.

Come back strong for the double tommorow.

Gord said...

A. 208X 2reps x10sets
B. 152/172/181/188.5/193.5
C. 2pd for all 3 sets
D. unbroken

Brian Maier said...

A: 255x5,275,285,295,305,315
B: 185,205,215,225,235(2)
C: unb w/ 2pd
D: unb

Stephen B. said...
This comment has been removed by the author.
Stephen B. said...

Part 1:
A. 10 sets complete @ 260#(56%)
B. 185/195/205/215(1)/215(f)
C.15 UBx3...88#
D. UBx3

Rest 10 min

Part 2:

Pj/airdyne: all Pj UB...airdyne 27-30 cals /round
Rest 5 min
Thrusters/row: all thrusters UB...rows complete @ 90%
Rest 5 min
Squats/K2E: all squats UB...only first set of K2E UB

Notes: cleans sloppy...second pull shitty today...not happy with them at all lately...ill need to implement more tech work before wods

Anonymous said...


A. All at 130#
B. 95-105-110-115-120(fx2)
C. 40-53-60
D. All UB

Nathan H. said...

Part 1:
DL @ 265 off projected dl.
Pc: 225, 235, 245, 265, 275 (last rep full clean)
Kb swing: 2 pood x 20 unb x 3
Clean pull w shrug 325/10

Benny Ahlstedt said...

A: 100kg
B: 60-70-80-85-90kg
C: 32kg all ub
D: all ub

Power cl felt heavy after dl and GH raises took the last out of my hammies:-)

Angelo Fosco said...

Day 3 on IF...did part 2 first today and did it suck going on 16 hrs of no food.

PJ: Unrboken and fast all sets
Subbed Row: 463m, 450m, 440m
Avg HR: 160

Thrusters: UB and fast all sets
Subbed runs: 315m, 312m, 312m (Very rough distances, indoor track)
Avg HR: 168

Squats + KTE = 3:22 excluding rest

Notes: Forgot to rest between first set of squats and KTE..but UB. All squats UB, last 2 sets of KTE broken to 15+5 and 9+6+5

Lars said...

A. 295 x 2, 10 sets
B. 225x3,3sets, 235x3, 240x3
C. 88lbs (40kg) x 15, 3 sets
D. 12x3 complete

Rest 5 min

Push jerks all UB, rowed instead of airdyne - approx 400m
Thrusters all UB, rowed approx 400m on all sets.

Stopped after second couplet. Played hockey this morning and only had time for this now. Felt great though. Back felt solid on all deadlifts (finally).

Tired now, but off to a Women of CF Kitchener calendar launch. Giddy up!

Jon Sinclair said...

Modified as I had to get frozen at the dentist today so can't do double

A. 90 kg for all sets
B. 70, 75, 80, 85, 90
C. with 20kg KB (heaviest I had available
D. done

Added 3 rnds of 10 thrusters 95# and 90s of skipping, rest 2 min

Brandon said...

Part 1
A. 275
B. 175/185/195/205/215
C. 2 pood ub
D. 25/35/45 ub

Part 2
Subbed rows for Airdyne and cut K2E in half to save my hands from ripping again.

Avg HR after PJ: 142
Avg HR after Thrusters: 160

Pete @ CFN said...

A. 235
B. 175,185,195,205,215(failed 3rd rep)
C. 100(15), 88(15), 100(10)
D. Complete

rest 3 hours

Part 2: Subbed row for airdyne in first part. All rows were 411-467m. Push Jerks and thrusters unbroken.

matt shannon said...

Part 1
A. 245
B. 165/195/195/205/205
C. 32kg x15 x 2 and 44kgx15x1 ub
D. done

Part 2
Did 5 sets of:
Push Press x 12 @95#
Row 90 secs @ 80%
Averaged about 410 meters
resting 2 minutes between rounds.

Notes: back after sort of taking a week off. The last rep of the 3 heavy single power cleans we did last Friday I tweaked my right knee pretty bad.

Power cleans felt light and I didnt push it into making the last two sets hard. Knee feels good and Im glad to be getting back into the wods as RX'd.

Michael McCabe said...

A. 107kg
B. (kg) 80, 85, 90, 92.2, 95 (last set sloppy)
C. 80lb DB
D. 12, 12, 7+4+1

rest 3.5hrs

jerks - didn't put bar down (quick break in front rack @10 in rnd2 and @9 in rnd 3)

thrusters - didn't put bar down (quick break in front rack @ 8 in rnd 3)
no hr but metres rowed: 427, 393, 405

knees to elbows ub rnd 1, by rnd 3 hands were destroyed, couldn't kip had to do 4 sets of 5

happy w/ semi-unbroken jerk and thruster as going overhead is a big weakness for me

Sean LeFloch said...

Part 1:
A. 205#
B. 185,195,210,220,225(1)
C. 2pd for all 3 sets
D. unbroken

Part 2:

Cals on Airdyne: 47,42,34
quads felt roasted from jerks

Rowing distance, 416,416,417
thrusters felt good, even with heavier weight.

Couplet: Abs were killing me but airsquats felt great.

derb said...


Part 1

A: 190
B: 145/155/165/175/185x1(second pull was very slow)
C: 70x3

Part 2

A: Airdyne Cals: 46/46/40(I think these are cals my airdyne is from the 70s and it doesn't say)

B: Row Meters: 398/389/395

C: Got a horrible cramp in my abs on second set of K2E. Everything was UB up to that point.

NW said...

A: 235#
B: subbed clean pull, can't rack bar @155,170,190,205,215
C: @65,75,85#
D: set 1 @BW, 2@10#, 3@35#

No part two today. Semi week off as I'm back home for vacation.

jerf said...

First opt workout since tweaking my wrist on a pr clean attempt 2 weeks ago:

Part 1:
B:135(keeping it nice and light for my wrist)
C: 70# db
D: complete (last 2 sets with 25# plate)

Part 2:
Jerks- little uncoordinated in 3rd set.
Subbed burpees- 28, 24,19
Avg HR - 158

Thrusters - wrist feltstrong. unbroken
Row-430m, 413m, 433m

Working time- 5:02 @ 135#
My memory tried to kill me... I thought the squats were weighted.

Angelo Fosco said...

Part 1:

A. All sets @ 240#
B. 185#, 220#, 235#, 250#, 260#(Failed on 2nd)
C. 75#, 80#, 90#
D. Complete

Notes: Cleans felt Awesome today! 260# is my 1RM and got 250#x3(new 3rm) and almost a 2nd rep at 260#. Used DB's for KB swings cause my school doesn't have KB's.

Joel B. said...

Thursday's training done on Friday, 11.19. Loads:
OHS: 140
Weighted PU: 26, 31, 35, 40, 45, 50, 53, 58, 60.5, 63, 65.5.

Today's training
Part 1
DL: 185 for all
PC: 155, 165, 170, 185, 185
KBS: 2 pood ubX3

Part 2
Heart rates immediately following PJ/airdyne:
1. 146
2. 158
3. 164

1. 150
2. 154
3. 158

squats and k2e completed

the heart rate was manually counted for 30 secs and X2 for total. The heart rate seemed to speed up from immediately after the set until about the 15 sec mark and it held for the next 15 secs before slowing down. Don't know if this is normal as I usually don't do much with my heart rate.

Sorry, no total average for part 2, but the average for the minute after the sets was 155.

Jay said...

A. 225# all sets
B. 185, 185, 190, 200, 210
C. 2pd
D. done

all unbroken except KTE 10/5/5, 10/5/5, 8/2/4/4

Justin said...

I've been doing OPT going on two weeks now. This is my first blog. Here are my number for today's WOD:

RX'ed all D/L's at 275lb
RX'ed all 5x3 sets of PC's @ 225,235,245,260,275
RX'ed all set unbroken of KB Swings at 70lb(biggest one i got)
RX'ed all GH Raises
Rested approx. 30 minutes b/c I couldn't workout later in the day.
1st WOD 8:17 RX'ed weight(had to row, no airdyne) 437/429/434
2nd WOD 8:46 RX'ed 429/420/425
3rd WOD 8:26 RX'ed


Arjuna @CFN said...

Part 1
A. 255
B. 185, 195, 205, 215, 225(2)
C. 89,89, 100 (10 overhead,5 above forehead, all of them threw me around like a lttlte bitch)
D. All complete 1st set unbroken, last 2 used hands a bit to assist

Part 2 (2hr later)

A. All unbroken forget cals on,airdyne
B. All unbroken and averaged about 408m per rnd
C. Complete. Squats felt fast. Kte were tough last set.

Anonymous said...

A. 205#
B. 165, 175, 185, 195, 2/205
C. 2 pood /15 x 3
D. Subbed weighted Back Ext. no GHD
10#,15, 20 x 12


PJ. all UB
Subbed Spin bike with difficult resistance no airdyne AVG HR.143
Thrusters. all UB
Row. 430m, 401m, 402m.
AVG HR.165
Squats felt good
KTE. UB, UB, Broken
forgot first :20sec rest
4:20 total time

Anthony Skvarka said...

A. 225
B. 185, 295, 205, 215, 225
C. 85 lb DB
D. all unbroken, sub'd row = avg 415 meters sorry no hr monitor

Anonymous said...

A.M. 8a.m

A: 225#*10
B: 185#185,195,200,205
C: 2pood * 3
D: completed

Called in early to work today. 10hrs of dealing with bat shit crazies because of the full moon.


Push Jerk - unbroken*3
Airdyne - kept at 80rpm and came out to 22cals*3 on my airdyne

Thrusters- unbroken*3
Rows- 423m,408,403

Squats - fast and unbroken
KtE's -unbroken,broke,broke

Didn't have heart rate monitor and completely slipped my mind to do it manually.

Finally was able to develop the front rack on my thrusters by keeping my elbows high. Made life so much easier.

Aaron Betts said...

A. 200#
B. 155,165,170,185,200
C. 72# all unbroken
D. All unbroken

Part 2 (6 hrs. later)
HR- 148,158,160
All jerks unbroken

All thrusters unbroken
All rows over 400m

KTE broken on last two sets

Pastey Russian said...

A. PJ: 135/135/135
Row: HR: 144/180/192

B. 75/75/75 (bum ass wrist...)
Row: HR: 180/198/192

Christa said...

i did part 2 on monday and never had the chance to post

push jerk - set 1 UB, 2&3 (5,3,2,2)
thrusters - all UB
3 set - 5:45

this was tough!! been fighting to get more than 5hr of sleep, had to break the workout up a little.