tues, nov 9, 2010

 Aaron Grider rememembered
("it's OK")

A. Power Snatch - 2-3 x 3; rest 5 min
B. Squat Snatch - 50% max snatch touch and go x 5; rest 45 sec x 3
C. Run 200 m @ 95%; walk rest 90 sec x 2

post loads and notes to comments

"it's very easy to sharpen the well conditioned body"
- Arthur Lydiard


Christa said...

I wanted to say thank you for such a great blog! This past weekend was the Mid Atlantic Hopper at CrossFit BWI and I had one of the best competitions ever. I felt great and recovered well. I don't think I could have been any better prepared for it.

Angelo Fosco said...

Hrmm curious, should I sub the run with 45 seconds of double unders or 8 sprints on a basketball court (200m but have to switch direction). Thinking b-ball court but i figured i'd get an opinion if i could before tomorrow :).

Drew said...

Could someone please specify what "Touch and go" means for the snatches?

Thank you.

Bear said...


OHS, 40 kg
Dips, wide

Ca 9-10 min, took it easy, needed something for my back.


A PS: 50 kg
B 35 kg
C Done - no time, maybe 90%

Pretty good comeback from sickness, but heavy deads last sunday instead of friday was stupid, got a bit carried away.

David X said...

A. 120x3/135x3/155x3
B. 100x5 all sets
C. :28/:31

NW said...

Not my day. Felt off so worked technique
Foot had odd pain so subbed box jumps as listed In FAQ

Arjuna @CFN said...

@ drew
Touch-n-go means at the end of snatch instead of resting bar on ground touch-it-and-go. Unbroken brother.

@ Fosco - I'm far from an expert but I wld do the BBall court sprints with turn around. Just my opinion though

Lars said...

Drew - touch and go just means touch the ground and get right into your next rep. No big pauses.

PTS said...

A. 135,145,155(2)
B. 85x5 all sets
C. 27s, 29s, 30s then a 400 at 85% in 69s.

Chris Dunkin said...

A. 165,175x2,175x2
B. 100x5x3
C. :30,:30

Lars said...

A. 185x3,2,3
B. 105x5x3
C. Done...

Power snatches felt a little weak today. I expected to go up a little bit more, but was pressing the weight out a bit.

Squat snatches felt good, but legs and hips were a little tired.

Achilles still sore, so didn't quite give it 95%

Jay said...

@ Christa looks like you did an awesome job this weekend....4th right(I assuming that is u)? I was there also...not as good of a finish as you(31st). Definately feel the same way about the weekend though. All the training from the big dawgs blog transferred well to all the events...and its now tuesday and I feel fully recovered.

Christa said...

Nice Work Jay! Yes I did finish 4th. There was a lot of strong competition; was awesome to see Christy Phillips compete!

I would have been crushed without these workouts..especially the rowing double under WOD!

Thanks again OPT!

Fraser O said...

A.(kgs) 84(3),87(3),90(2)
B.(kgs) 51 for all 3
C. Completed

Kent said...

135X3,145X3,145X2 ugly press out
95# as rx'ed
as rx'ed

Tight calves today after 400's sunday and Basketball game last night.

Steve Howell said...

Still feeling the weekend so taking another couple rest days to get energy levels back up.

Joel B. said...

A. 125X3; 135X2X2
B. 89 for all sets (this is 9 over 50% of max sn.)
C. 31 secs for both

ps felt heavier than it should. Early AM and end of a set at work likely culprits.

Rory Hanlin said...

A. 175, 185, 195x3
B. 135
C. Row sprints

Feeling lethargic and slow lately.

Stahl said...

Missed Sunday and today b/c of family stuff and 14 hours of flying within 48 hours.

Just moved around to shake-off plane legs and stretch.

Hoping to recover and have time for competition Saturday.

Arjuna @CFN said...

A. 155x3, 160x3, 165x1
*my snatches are horrible. Land really wide everytime and 2nd pull just doesn't feel strong*
B. 90lbs
*felt solid on all these*
C. 27sec, 26 sec.
*felt gd, still had some in tank*

John said...

A. 115,135,145(poor)
B. 95x5x3

Pete @ CFN said...

A. 145(3), 145(2), 135(3)
B. 80 (5 all sets)
C. 26.9, 26.6

Jonathan Thom said...

A. 125x3, 135x3, 145x2 (pr) - pounds
B. 90#
C. Row sprints

Subbed the row in to rest my ailing shin muscles a bit. Felt strong today! 140# was my old power snatch pr, happy to get 145 for a double.

Those folks from my affiliate who are interested in competing this year will be doing the competition with me this Saturday...I am stoked!

Drew said...

A: 115/125/135 all for 3
B: 95#x5x3
C: Done no time

David said...
This comment has been removed by the author.
David said...

A. 3 each at 60, 65, 70kg
B. Done with 40kg
C. It's cold, wet, rainy, dark, blah, blah, blah here so did 2 sets of max DU with 90 sec rest: 59 and 53.

Brian Gregory said...

Tues Nov 2 WOD

6 sets of 10 Pwr Cln,BJ,KB cln,Burps

Only timed last round @ 2:46

Notes: This was done after deer hunting the last 2 days. Not enough sleep and food was not optimal. Not enough to eat today before wod. Didn't feel like timing WOD. Judging by feel, the 3rd and 4th were probably a little slower than the last. Def felt it after 1st rd. Subd 70.5# DB for KB.

Lars said...

I would like to compete this weekend, but have been dealing with a tender achilles tendon, plus I was competing in a team competition this past weekend. Would it be too much? Any suggestions?

Angelo Fosco said...

A. 165x3, 175x2, 180x2, 185x1(Ugly press up...ties PR)
B. @95lbs, felt good.
C. Did HQ wod

30 55# DB swings
30 15# Wall ball
20 Pull ups


Samy said...

A. 50,55,60 kg
B. 40 kg
C. 40 and 45 seconds. With turn around,and more like 85%.

Cody B said...

A: 140*3,150*3,160*2
Went ahead with quick singles
@ 170*1, 180*1, 200*2(f)(squat) on both.

Had 200 overhead in the hole and couldn't lock out. Dumped to the front. Watching video I need to focus on staying back on heels.

B: 105#, felt good

C: completed 27-30secs.

unit said...

A- 135/ 155/ 175
B- 105/ 105/ 105
C- :27/ :27/ :26


Adam Rogers said...

Power snatch - 135,145,155. All x 3

Squat snatches at 95

Then muscle up practice

matt said...

A. 135, 155, 175
B. 105
C. 90% felt good

Competed in 1st comp ever this weekend. 2nd place with some mental errors. Body felt great during and after. Great programming

Ali Loach said...

Lack of time and no access to platforms means I had a skipping rope to play for 30 minutes. Decided to attempt the flight simulator.
11:26 as rx'd
ALL unbroken until 15 on the way back down. Kept getting to 10 and then I would spazz out on the last 5 and completely lose my timing.
Please that I got through it as this is the first time I've done it as rx'd

jules said...

A. Power snatch 95x3, 105x1, 100x3..dropped weight again to get technique back and hit an extra set at 95x3...felt like I lost my pull.

B. Squat Snatch 53lbsx5 on all 3 sets

C. 200 m runs..hamstrings really smoked....2x

Steve Smith said...

A. 180x3, 190x1 (failx3), 190x0

B. 110 complete

C. 50m prowler push w/ 90lbs

- Need to recover
- Shouldn't have struggled so much with the snatch
- Still figuring out how to combine programing here with mandatory workouts.

Stephen B. said...

Sunday double:

1)?/1:15/1:15/1:15/1:17/1:17...timer fcked up on first sprint...definitely fastest sprint and faster than all others...felt smoked after first set of 3

hspu practice: holds/reps/negatives on 13" parallette

rest 10 min

Heavy single OHS: 230#

met-con: 8:26...set of 30 OHS UB...dips strict...I've only done kipping ring dips once in a wod when it was prescribed...I think I might start practicing kipping them once in awhile to get the feel for the movement

Stephen B. said...

oh yeah...OHS for met-con were @ 90#

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

A: 165,175,185x3
B: 95# x 3
C: :29, :24 - first one was more of a warmup.

Post workout- did main site WOD
AMRAP in 8min:
4 HSPU's
8 KB swings - 2pd
12 GHD s/u's

7 rounds

Jon Sinclair said...

A. 50, 60, 60 kg all x 3
B. 40 x 5 x 3
C. row 250m x2: 52s, 51s

Brandon said...

A. 145/155/155
B. 95x3
C. done (28-29s)

PS heavy today...weights all feel heavy lately and I do not feel like I'm peaking. Having a hard time getting rid of the sickness that has been going around our house. Will rest well tomorrow.

jerf said...

Tweaked my wrist on the clean/deadlift workout last week.

Since I'm nursing a slightly sprained wrist, I'm guessing WOD #1 of the big dawg comp will be some kind of bodyweight "wrist" complex.

Heavy Evy said...

OPT & Crew,

Thanks for letting me train today, a little disapointed that the new t-shirts don't come in shumedium, which is a small/medium and would show off the "guns" better, but the large looks pretty sweet anyway!


Danny Davis said...

Part 1

135X2 155X2 165X1
These felt no bueno. Weak finish although landing (feet position) is improving. Attributed to all the OHS in the previous WOD. Mucho gracias.

Part 2

95X5X3 Easy. Fast.

Part 3

36,34 Ran on short 100m track with sharp corners. Not ideal.

Kevin said...


have to do comp on Monday, so working two days behind. Played in an interoffice touch football game on Saturday and I can't tell you how awesome it was just to compete again, even against a bunch of nerdy lawyers. We won by five touchdowns.

Saturday's prog
a. 245, 265, 275
b.60x3,65x3, 70x2x2
c. Forgot to record pace
Sunday's prog
did 400s on tm at home; no hspus, just runs straight thru:
1:21, 1:22, 1:20, 1:23, 1:21,1:19
rest 30 mins
a. Worked up to 245; felt pretty good once I got my balance locked in
B. 9 min flat w 115lbs ohs; ohs ub for 30 and ten, 15+5 for second set; dips VERY broken, major goat

will do tues/thurs prog thurs fri bc of weekend family stuff


Jay said...

B.95# all sets
C.No run today

Kyle F said...

A: 135/155/165
B: 95 X3
C: As Rx'd

Happy with power snatch. Sprints were good. Need to run more.

Brian Gregory said...

Wed Nov 3 WOD (completed on Wed Nov 10)

A. 225,235,245,255F,255


6 min flat on metcon (pushups were horribly slow)

Jerks done from front rack

derb said...


A: 110/115/120
B: 70
C: subbed double unders for run

ryandrew11 said...

A. 115#(3), 125#(3), 135#(fail)
B. 65#
C. ~200m - 35s, 31s

Stephen B. said...

A. 165(3)/175(fx2)
B. Complete @95# (rounded up from 92.5)
C. Subbed rows...pace for each 200 between 1:26-1:28

8 hours hard manual labour today kicked my ass...felt smoked before I started. Been workin construction last couple of months and it's taking its toll on the wods.

Gord said...

A. 105/110/120
B. used 55# (Hip didn't like it)
C. On treadmill at OPT

hbabs @ CSC said...


A. 3/65-3/75-2/85...lost some plates due to a not so pretty press out
B. @ 55#
C. :40 for both