wed, nov 3, 2010

Watching Tottenham vs Inter Milan tonight; love Champions League football when I get the chance, first love ye know. Anyhow, this cat impressed me; made me think that we all have weaknesses and strengths and taking advantage of what we are good at matters most when it counts.
This guy is at LEAST 6'6" or more playing a faster, smaller mans position "most times" - can handle the ball well, but does what he can with what he has (makes the trek back deep to defend due to his height, pushes the ball wide in set up and drives hard to net to get ready for cross, and actually chases down defenders) - just a sidenote I wanted to remind everyone about; use what you have well and to the best you can, everything else will follow if you work hard.
He just scored by the way.

Speed and Power peak:
A. Split Jerk - 1,1,1,1,1; rest 4 min
3 rounds for time all out:
35 double unders
25 push ups
15 CTB chin ups

post loads and time to comments
thursday off


Bear said...

2 nov

3:30 min

3/6 sets. Still scaling volume. Uncomfortable with comfortable.

Soren said...

Bear, have you been unwell?

Peter Crouch is amazing, bloody tall but moves quite well, I wonder how much he back squats! It is a long way down before his arses touches the grass!

A: 90,90,95,100kg


Sort of kinda of maybe happy with the SJ, missed a lot of D/U on the second part.


ryandrew11 said...

A. 155, 165, 175, 185 (fail), 185 (PR)

B. 9:46
Had to scale to 35,25,15,35,15,10,35,15,10. Push-ups are one of my biggest weaknesses

Martin Altemark said...

Gotta love the champions league, the best club tournament in the biggest sport there is. The beautiful game, for sure. Would love to take up football again. Maybe next year (they have amateur leagues for old farts like me here)!

Yesterdays WOD:

Pissing rain outside, and home with kids, so instead of slipping around outside I substituted a bit:

6 RFTO 10 sandbag PC@40kg, 10 2 pood KB Squat cleans, 10 broad jumps@2.20cm (86in), 10 burpees to 30cm/12in, rest 4 minutes: 2:14, 2:22, 2:45, 3:20, 3:23, 3:23

Broad jumps surprisingly the worst part.

Benny Ahlstedt said...

Split Jerk

triplet time: 6,00

Not too much time to warm up so the jerks felt heavy today, or maybe it's because I haven't done any heavy lifting in a couple of weeks..Triplet unbroken in the 1:st round, broke the pushups and ctb pu into 5-7 reps in round 2 & 3

Angelo Fosco said...

A. 225#, 245, 255(F), 255, 265 (5#PR)

B. 5:23

Spider said...

Jerk: 165-185-200x-195-200x

WOD- 5:08
notes: Did not take adequate breaths before the 2nd and 3rd sets of DU's, therefore breaking in the beginning of each set.

Gord said...

A1. 198/208/215/220(f)/220

6:54- felt like I have never done a chin before.

Chris Dunkin said...



Drew said...

Nov. 2
Did 3/6 rounds tweeked shoulder on 4th round on a sloppy clean.2:35/2:51/3:11

Nov. 3
Split jerk-205/215/225/240(f)/240(5#pr)
Metcon-4:17 double unders and CTB unbroken

NW said...

Part 1: 155,170,185,190(tied PR),195(miss)*

Part 2: 5:23, Double unders improving, Pullups still suck

Notes: 190 went up rather easy, 195 felt like I was moving a truck, pretty sure it was technique error vs strength.


Becky said...

ok, ok, ok, so i had posted my times yesterday and took them off b/c i was a little embarrassed. but, they were 2:57 for the fastest and 3:4? for the slowest. all as rx'd. had to speed up the breaks b/c of time constraint.


105, 115,125, 135, 140 new pr
11:52 on the triplet, did strict pu, not c2b( taking a break from kipping for while)

Stahl said...

A. 90,100(f),100,105,110(f)x2

Triplet: 5:57

Notes: 4 pounds off PR for jerk. Need to get full, violent hip drive.

Triplet: To many misses on DUs and CTB. No excuses - felt good going in but just rushed trying to go "all out" and lost rhythm on both DUs and CTB. Very frustrating b/c I had a better time in me, but good to remember that I still need to be relaxed to maximize my output and lower my times.

Heavy Evy said...

Any Dawgs growing "staches" for the month of Movember?

Mine is going ot be an epic! Going to ivest in some hair dye this year ala Brian "The Executioner" Wilson.

Lars said...

Did yesterday's today, and stopped after 4 rounds. Just getting off of a long shift and feeling bagged.

Rd times- 4:09,4:33,4:11,4:06

Feel better now that I'm done, but will pick today's workout up tomorrow.

Competing in the "Firefighter appreciation day" competition this Saturday -

Looking forward to it!

ROBO said...

Now that training has slowed down ill be back on OPT programming. I did yesterdays wod.


This was a ball smoker did some light jogging outside the Anvil for active rest. Good to be back at it.

matt shannon said...

A. 225, 235, 235 then stopped

B. 4:38

Notes: Back and shoulders tired and felt weak from Monay. Did push press @ 240# monday. Barley got 235# up the 1st time and gave it another go and it was just as heavy so I called it.

Triplet was decent. Did all doubles unbroken. If could nail the butterfly kip Id be golden. Now Im stuck between it and the regular kip. That's is not a happy place for me. Still trying to nail the skill...I'll get it soon.

Good triplet coach!

Steve Howell said...


I'm all about growing the MO for movember!

Jay said...

no jerk to to tricep injury

9:47 on the triplet. It's always fun trying to do pullups on a slick bar with no tape at a gym that doesn't allow chalk...couldnt string together more than 2 to 3 at a time before i slipped off...15 CTB isn't usually a problem

Arjuna @CFN said...

A. 225, 235, 250, 260, 265f
5:04 on metcon

Bad day over all. Pressed out a lot of my jerks and then couldn't string together CTB worth a damn in 2nd and 3rd rounds. The 260 was a pr from shoulder to overhead. But it wasn't a legit jerk cuz of the press out.

Anonymous said...

90, 95(-), 95, 97.5(-), 97.5kg.

Slowed my progress a little more than usual on these in order to be strict on pressing out and really nail 'em.

Sean LeFloch said...

Jerk: 225, 245, 255(f), 255(f)

Triplet: 4:34

Can't seem to get my hips through on the jerk. This number is disheartening since my push press is 235 and my jerk is sitting at 245. Need to get back to basics then work my way back to heavier weights.

Michael McCabe said...

tapering a bit for comp this weekend but today looked a lot like what i was gonna do anyways so i hit it

split jerk (kg) 90, 95, 100, 105fx2

metcon 6:12 - i agree with gord today felt like the first day ive ever done CTBs.... slow

re: movember - i am on board!

Steve Smith said...

ROBO! Welcome back.

Steve Howell said...

A: 105kg/110kg/115kg(f)/115kg/120kg(f)
Metcon: 4:03

* missed yesterdays so i did one round today for my warm up
* massage today then resting up for the Crossfit Taranis Winter Challenge this weekend.

Joel B. said...

A. 205, 215, 220, 225, 230 (either a pr or tied...surprising as legs smoked from yesterday and dealing with sleep deprivation).

Triplet: 7:15
du's ub...slow on pu's and c2b's.

Lars said...

Forgot to mention I did the squat cleans with a 155lb barbell today, wish I had read the comments from yesterday...No wonder that smoked me so bad.

Joel B. said...

oh and Heavy...I was this close to doing Movember, but bailed. Wife HATES facial hair on me which isn't enough to stop me in and of itself...but I am also a probationer at work so I chickened out. Next year.

Bear said...

Soren, yes, but I´m finding my way back.

Heavy Evy, great, then I have a reason not to shave.

Anthony Skvarka said...

San Diego temp. was 90 degrees. Completed all work outside. The triplet drained me

part 1 205, 215, 225, 235, 245(f) - dropped to 185 for 5 to work on dropping under the bar. Frusterating that I am breaking technique at higher weight.

part 2 6.53

Rory Hanlin said...

Split Jerk: 300, 320, 340, 355x fail, 355x1

Metcon: 4:45

lately, anything over 90% feels heavy...
lost it on the third round of push ups

Adam Rogers said...

Split jerks - worked up to 245 from the back, then up to 225 from the front. trying to get used to both, have always been more comfortable from the front rack probably just due to more experience there.

met-con - 5:42, pushups are big weakness and the main time waster here

unit said...

A- 225/ 245/ 255/ 265(f)/ 265(f)
B- power clean- worked up 2 275(10lb pr)
C- 3:40 (broke last pullups in2 13/1/1)


Nathan H. said...


DU and CTBs unbroken. Pushups were singles on last round. Chesticle endurance kinda sucks.

Getting back in the groove of metcons.

A/A said...

I did Press and Push Press instead of Jerks. Not a safe place to drop weights. Definitely felt them on the push ups.


jerf said...

Split jerks- Worked my form and speed to the bottom at very light weight.

I have some severe jerk issues--Exhibit A-- my press is 200# and my jerk is 225#...almost defies newtonian physics.

Triplet: 8:01

Everything was slow once I hit the pushup wall during round 2.

Steve Smith said...

What a day.

A. 225, 245, 265, 275, 280 (f)

B. 4:20


- Really thought I was going to get 280.

- Took me 2:20 to complete the last round. Disgusting! Finished the first to in 0:58 and 0:59 respectively.

- Work capacity seems to be severely diminished right now.

Stephen B. said...

A. 215/225/245/260(f)/270(5#pr)


notes: as soon as I failed at 260#, I knew why-when I dipped I let my torso come forward a bit...threw 10# on the bar and went for a pr...this time, i stayed really tall throughout dip...I got locked-out under the bar so fast I almost wasn't ready for it...sweet!

jumped right into met-con...push-ups got slow in 2nd and 3rd round...round 3 had to do pull-ups over/underhand on a slippery bar and wasn't about to to waste more time running for chalk...a lame time.

Fraser O said...

A. 113,116(f),116,117,120(f)

B. 3 rds for time of:

35 DU
25 Push-ups
5 Ascents Climbing Rope 15'


Part 2: Task 3

1 mile run
15 burpees

Time 6m14s

RichJ said...

Part 1: 225,245,255,265,275(PR)

Was pretty cold so I rowed 1000m prior to METCON

Part 2: 5:23

Brent Maier said...


C&J: 100/100/100/100/100/100/105/110/115/120kg (264#) - Cleaned all attempts and met my last PR with much better results. It wasn't perfect but a good side is that all weights felt very light once I was able to clean it.

Metcon Time: 5:36

DU's unbroken, everything else was a chipper.

Jonathan Thom said...

205, 215, 225, 230, 235 (10# pr)
7:03 - push ups the slowest part

Dustin said...

225, 245, 255, 265


Struggled with Pull Ups

Anonymous said...

A: 205#,210,210,220,230p.r

15lb p.r.

Met con- 4:42

Robin Lyons said...

1. Jerk 155,175,180,190f

Worked on my MU+HSPU....:-?

Kyle F said...

Split Jerk: 185/225/245X/245/255

Happy with SJ. Tied PR and it felt easy. Very unhappy with 6:45. Push ups KILLED me.

Good work everybody.

Kyle F said...

Mrs. Foss

SJ: 65/75/65/65/65
4:11 (scaled to 15/10/5)

Happy with SJ. First time trying SJ so just worked on form. Happy with 4:11.

Bear said...

3 nov

A. 70-80-90-105,f-105 kg, pb
8:10 min

Personal best on SJ, dive under much better and I warmed up shoulders properly, but they still hurt during extension with load. On metcon I died on the pshu straight away, but DUs in a metcon never felt better.

Bear said...
This comment has been removed by the author.
Anonymous said...


A.95-105-115-120-130# New PR!!!!

15:05 - Not pleased. My push-ups continue to be a challenge. Also, my DU's were not happening. They were easy in warm-up, but for some reason, I couldn't get them together during the wod.

Angelo Fosco said...

So, I'm a tad bit over 5'8, weigh 182lbs, and am at 13.5-14% body fat. My goals are really to gain strength/work output (trying to at least get past sectionals this year) while at the same time (if possible) losing a small amount of body fat (I'd like to sit around 10%). I had my metabolism tested and it showed that I use 1950 calories per day if I was just to lay around and sleep (complete rest all day). My current diet is:

Morning: workout then 2 cups almond milk + 1 scoop EAS whey (22g protein) and 1 scoop body fortress creatine (150 calories). After 30-60 minutes I have 3 eggs and an apple.

Lunch: 3-4 oz of spinach and tomatoe salad with balsamic vinegrette, 4 oz. beef with a whole avacado.

After school snack: 4 oz. meat with 3-4 oz of spinach again.

Dinner: 8-16 oz. of meat, half an onion grilled then either 1-2 zuchini or a small package of mushrooms + a large sweet potatoe.

Throughout the day I also eat about 700-800 calories of cocoa roasted almonds (1g of sugar per serving).

I know to lose body fat I'm probably going to have to stop eating as much as I do, but what should I cut out or add? Also, after reading "The Paleo Solution" I started taking magnesium/vitamin D on top of 4g of fish oil and a multi vitamin. Any advice very appreciated, thanks!

I should probably add I have a cheat meal once every week or 2. I'm only human lol.

Anonymous said...

A. 190, 196, 3 x f/201.5
Really struggled with split jerks today felt really heavy.

Time 5:04

Kevin said...


A. 225, 245, 255, 265f, 265, 275fx2
B. 7:35 or 6:35; I started with one minute on the clock, but now can't remember if I ended at 7:35 or 8:35. Judging by how slow I felt, I'm going to go with 7:35.

Lars said...

A. 225, 245, 265, 275F, 275

met con - 7:32

Split jerks felt okay, but still not putting up what I should be able to considering my strict press is 235. Not landing solid and with arms fully locked out.

Metcon felt slow. Push ups were tough. Did some combat challenge training before hand and that gased me pretty good...

Taking tomorrow off then competing in a team event this weekend.

PTS said...

195,210,225,235(F), 235


dontpanic356 said...

Had to go to YMCA time.

No rack so I did CJ singles with metal plates.

225, 245, 255, 265, 275...felt pretty pretty easy, but didn't want to risk dropping their equipment.

5:08 for triplet

├╝ber Bania said...

A. 165, 185, 205, 225, 245

B. 1:30, 2:00, 1:50. 5:20 total.

Heavy Evy said...

Worked up to 245, failed 255.

5:20 on triplet.......ctb rythem is still crappy. So many goats, so little time!