fri, dec 17, 2010 - part of the the two hour body

Heavy figured the FLR out and decided to send in a pic..


part 1:
A1. Hang Power Snatch - 3 heavy; rest 10 sec
A2. Toes to Rings @ 1010; 10 unbroken; rest 10 sec
A3. AMRAP HSPU; rest 3 min x 7
B. Front Leaning Rest on Rings - rings @ 2", feet @ 6" off ground - accumulate 300 sec

rest 6+ hours

part 2:
10 min @ Z1
30 sec @ 80% effort
30 sec @ 50% effort x 5
30 sec @ 90% effort
30 sec @ 50% effort x 5
30 sec @ 100% effort
30 sec walk x 5
10 min @ Z1

post loads, reps and notes to comments


Heavy Evy said...

So "B" is like holding the bottom of the push up position?

Haven't been able to post so here goes, sorry for the lentgh.

Wed, could only get to part 1.
FS@30x0 2-3
243,253,263,273pr,287x1 rest 3's
Chins 25x5 all ub
100ghds: 5:16 think I did 10 extra, lost count, pr is 4:40.

Thusday make it a double.

wed part 2:

Double unders have been terrible lately, off&on today offfff!


75#DBS got to 11, want some kbs for xmas that 75#db gets awkward.

Mu's/Rd's: 6:34
dips got tough 6 on, failed one mu at 2.

No airdyne need one of them for xmas as well, subbed amrap burpees in 2min: 40

Man I'm gassed, how about we all take tommorow off? No? okay see everyone tommorow.

Soren said...

A1: HPS: 7x50kg
A2: UBx7
A3: 6/9/6/7/7/6/6

B: 7 sets- TOUGH

A3, tried to fix my HSPU and did them ala gymnasticswod Carl, walking up the wall, so not fully vertical position but for once it felt pretty good, like a press movement.
So will work my way closer in on the wall!

Sore, pissed of knee, no running


PTS said...

A1. 115,120,125,130,135,140(2), 140
A2. unbroken
A3. 13,8,7,5,7,5,3

B. 4 sets.

ryandrew11 said...

A1.85, 95, 100, 105(2), 105, 105, 105 (PR)
A2. subbed knees to elbows on bar - 8, 5x6 - last 3 sets broken
A3. HSPU progressions - 3, 2, 2, 2, 2, 3, 2

B. 7 sets.

David said...

A1. 60kg all sets
A2. Unb
A3. 12, 10, 6, 6, 5, 5, 5
B. 9 sets, agree, tough.

NCovino "CFRedline" said...

A2)all were broken into 2 sets
A3)To abmat - 5/4/5/4/3/3/4

B)13 sets... tried to keep rings turned out, made it very hard...

@HEavy Evy.. I think this is the top of a push up/plank position...Thats what i did anyways.

Gord said...

Did part 2 on airdyne.

Rory Hanlin said...

part 1

A1. 175, 185, 195 for rest of sets
A2. all unbroken
A3. 17, 13, 10, 13, 11, 10, 11

B. 5 sets of 1 min on, 90seconds off

felt no pop today in the snatches. HSPU really affected the overhead position.

AJ Moore said...

A1. 155-165-155-165-170-170-175


Chris Dunkin said...

I guess this answers Lisa's question from yesterday.

A3.4,4,4,4,4,4,4 4 sets (90,60,60,90)

david83 said...

Hello Everyone, hope everyone is doing well; had to modify because I was at my other gym, had no bumper plates and shoes. So I did the hang power snatch with dumbells, it was pretty fun actually; here we go,
1.) Hand power snatch- Db's
70 lbs one handed, 5 reps/ side
80lb , 3 res /side
90lbs , 2,3, 3 reps/side, 3 sets
only time for 5 sets today
2.) Strict toes to bar no rings plus trx pull ins
3.) HSPU's
11/8/9/14 good set/11

runs later tonight,


NW said...

Crammed everything into one sesh this morning - plane ride back home this afternoon. FINALS ARE OVER! yes! Bahamas in 1 week, excited (thought I'd share my joy :)

Squat @ 255# 3x5
DL @ 245# 1x5

A1: 95,105x2,115#(PR for reps)
2: Had to do KTE, rack won't let me do FTH
3: 6(fell), 8, 7, 7
B: Going to do in a bit, had to rush home and pack
warmed up then did a tabata on 12% incline at 8 speed. Hamstrings aren't happy
Wall sit with 25# plate for 30 sec+30 sec BW

Notes: Everything felt good. ESP happy with Snatch and HSPU.

If anyone else's semester is over congrats! Enjoy the vacation


Ryan Hughes said...
This comment has been removed by the author.
Ryan Hughes said...

A1) 125,125,135,125,125,130,130
A2) all UB
A3) 10,11,11,10,11,11,10
B) 5 sets

Anonymous said...

Sweet! The Big Dawgs have action figures now!

Tyler L said...

A1) 115 all sets

B) Did this wrong, held it at bottom of pushup wish I had seen that figurine!! arms got very numb and tingly 3 sets, 1:30,1:30,2:00

Kent said...

Part 1
KB breathing ladder
8:38 easy
Part 2
MU/RD ladder
no room for MU. Did three CTB then dips

2 Min row for Cals

rowing for cals is expensive!!

david83 said...

Hello Everyone, hope everyone is doing well; had to modify because I was at my other gym, had no bumper plates and shoes. So I did the hang power snatch with dumbells, it was pretty fun actually; here we go,
1.) Hand power snatch- Db's
70 lbs one handed, 5 reps/ side
80lb , 3 res /side
90lbs , 2,3, 3 reps/side, 3 sets
only time for 5 sets today
2.) Strict toes to bar no rings plus trx pull ins
3.) HSPU's
11/8/9/14 good set/11

runs later tonight,


Heavy Evy said...

Yep action figures, that's Rory in battle action gear.

Part one:

A1. 110,130,140,145x4 (no resets on ground)
A2. rx'd liked the rings better then the bar.
A3. 10,9,7,7,6,6,4 shoulder width

B. Re adjusted rings to 24", and put feet on 30" box, took 7:45, and held it at the bottom cause I didn't see the pic till now! Even though I sent it in! Shoulders are cooked.

Part 2: I have to run 1 mile through a winters worth of snow with heavy steel toed winter boots and work gear into a job site today. I'll time it! And if I can get to the track afterwards I'm considering today a triple!

Anthony said...

Yesterday - KBS breathing ladder. Did not complete as Rxd. Got to 10 breaths and.couldn't pull the trigger.

Muscle Up dip ladder completes as Rxd in 5:06

2 minutes on "Goldie" at 65 rpms.

Sean LeFloch said...
This comment has been removed by the author.
Rory Hanlin said...

I was going to say that kinda looks like me.

I've been in the leaning rest way to many times to count...

Sean LeFloch said...

A1) 115,125,135,145,150,155,160
A2) All unbroken
A3--1 inch depth) 11,11,10,9,7,7,9

B) Complete

Ry and Ty: Welcome!

Ty: get your game right! Why are you using weight on your snatches?

Brandon said...

A1. 115/125/135/145/150/155(f-3)/135
A2. Ub x 7
A3. 6/7/7/6/6 - strict, 9/9 - kipped
B. 135/60/60/45

Paul Smith said...

Yesterdays WOD:

Breathing Ladder: 8:42- tried to concentrate on slow steady breathing

MU/Dips: 5:53- Did 10-7 without leaving the rings then my triceps exploded and it took me three tries to get the UB dips on number 6.

Airdyne: 51 cals. This machine is horrible, I'm convinced that it was invented by someone with very disporportional arms and legs. No matter how I adjust the seat it never feels like I'm getting a full range of motion.

DU practice: 10 sets of 25 UB 30 sec rest b/t sets

Nathan H. said...

It seems like once a week or every other week I feel like crap. Today is one of those days. Hip flexors are ridiculously sore. Like I can barely lift my legs. Body feels like it has no power. HR was elevated a bit upon waking.

Cut the AM session short, skipping PM. Am going to take a few days off.

4 sets:
HPS: 165, 175, 185, 185/2 (missed third
Did kipping toes to bar. Strict were absolutely out of the question. all 10, quite uncomfortable
HSPU: 13, 9, 5, 7

FLR on rings: 9:40 total
first set 60 seconds, then 30s, 15s and finally 10s.

Love it.

Anonymous said...


Skipped B due to time.
A1. 75-80-80-85-85-85-85
A2. All Unbroken
A3. 13-11-8-10-12-5-2(fell off the wall)

Rich said...

A1. 145,155,160 for remaining sets
A2. All Unbroken
A3. 15,14,11,8,9,10,12

B. Broke 4x

Steve Howell said...

Back Squat;
Set 1 @ 69kg x 5
Set 2 @ 69kg x 5
Set 3 @ 69kg x 5
Bench Press;
Set 1 @ 55kg x 5
Set 2 @ 55kg x 5
Set 3 @ 55kg x 5

From Dec 8th

Sets 1-5: 52.2/52.0/51.6/50.2/48.8
Handstand Holds: 60 sec x 2
Sets 6-10: 51.0/50.6/49.8/49.2/48.8

Kent said...

Apologizing in advance for the long post because I'm Canadian and that's what we do.
I'd like some opinions.

I'm 38 6'2" 180 lbs 7% body fat and lacking in muscle. I was a collegiate Volleball player and still have that same body type.

I started crossfit one year ago (Geoff Aucoin trainer) at 14% body fat comp (23% stomach)with max chinups of 7, never performed an olympic lift, never really trained in a gym.

I have improved my diet. No wheat, no grains, neglible dairy, more vegetables, meat, eggs. I am sleeping better too.

I am pleased with my improved performance, energy levels, and overall well-being but I want more power, strength and muscle mass to improve performance further.

I have been using one scoop refuel, one scoop Dream Whey protein, and one small scoop L-glut post Wod for the past 3-4 months and I seem to recover well and feel OK, but I'm not putting on muscle mass. Should I just accept that I am a hard gainer or should I experiment with other supplements like Isomax whey isolate?

What has worked for you? Thoughts?

Garage Crossfitter said...

built to a quick 345 DL-felt heavy
A1 95,115,120,125,130,135,140,145-3(pr)
A2 unbroken easy
A3 10,11,11,9,11,10,8
B 85,60,60,45,50 sec

very happy with HPS pr, its been awhile since ive pr'd. onwards and upwards

David said...

Part 2
Done about 9 hours later. Ran on mill, 1%, VFF. Covered 3.85 miles. Started out too fast on the intervals, had to slow down some on the middle set, then back up some on the last set. Pacing is always a challenge for me so this is good to work on.

Angelo Fosco said...

Part 1: #'s for snatch then reps of hspu:

115# 20, 125# 16, 135# 13, 145# 11, 150# 11, 150# 10, 150# 9

Then 2:00 in 3 sets (was bothering my bicep so stopped)

Notes: was surprised I was able to snatch, felt good.

Rory Hanlin said...

All runs complete. rested 2 minutes between sets of 5.

Jesse J WellRock said...

Yesterday's training done yesterday
Breathing ladder complete 10:40 I strapped 2 35lb. Dumbbells together and swang it.

Muscle up/ring dip wod. complete in 6:01 really smoked my tri's and shoulders

2 min airdyne = 55 cals wow my shoulders were done going into this, but at this pace 300fu is not achievable, got to put some work into this.

Lars said...

A1. 140,160,170x3 for last 4 sets
A2. Subbed in low back exercise
A3. 10,10,10,8,7,7,7
B. 5x1 min sets

HPS felt pretty decent. Started a little light.

Replaced the toes to rings just for some rehab drills

HSPU's felt pretty good, more kipping by the last few sets.

FLR felt good today. I remember those being a lot worse last time.

No time for part 2, need to make time for it...cardio is lacking lately.

Sean LeFloch said...

All runs complete. Have been getting some ART on my psoas and it seems to be helping with over extension during my running. Was able to go faster today without my back spasming.

jerf said...

A1:95#,115#,135# for the rest
A2: Complete

B: 4 Sets (60 sec between... had to jerry rig a stability ball and a bench)

No time for part 2. How do yo guys manage the nagging anxiety when you realize there may be sections/parts of the workout that you won't be able to complete?

PTS said...

runs complete and felt great.

haven't run since tough mudder and this felt comparatively easy.

felt recovered for each run and could give proper effort

Anthony said...

Decided to make today a double and part 1 too.

A- 115#-120-125-130#-135 X 3
B- unbroken
C-sub'd push press with same bar 8-7-6-5-4x3
D-unknown total time. Took 9 sets. Longest 1 min.

Triceps pretty well shot from the morning session.
Warmed up with Powell raises, Db ext. Rot and Trap 3. Power snatches felt good and I could handle more but thumb were killing me.

Jeff @CF Redline said...

A1. HPS: 140#(1st 3 sets)/145#(last 4 sets)
A2. Toes to Rings: All sets unbroken
A3. HSPU: 15/12/10/10/10/10/8

B. Front Leaning Rest - 6 sets (Completed 300 sec. over a total of 7 min.)

Rested 10 minutes

Due to short rest, completed modified version of part 2:

Ran 10 min. at Z1
Ran 30 sec @80%
Ran 30 sec @50% x3
Ran 30 sec @90%
Ran 30 sec @50% x2
Ran 30 sec @100%
Ran 30 sec @50% x2

├╝ber Bania said...

Part 1 only, saw tron this afternoon in 3D. Great movie, but wished they did more with the 3D effects. Oh well.

A1. 135, 145, 145, 155, 145, 145, 145
A2. all unbroken at tempo, strict. woot.
A3. 12 x 6 sets, 9 on last set (bonk)

B. No rings. Hands on medballs, feet on 1-1/2' platform. took about a minute break in between each set of ~60 seconds front leaning rest.

Did a mini-kong rendition:
3 rounds:
4 Back Squat @315#
2 Squat Clean @225#
1 MuscleUp (pullup bar)
1:50, 2:42, 2:58

Jon Sinclair said...

A1. used 115# for all sets (no chalk, no bumpers, had to hold back)
A2. UB all sets
A3. 10, 8, 6, 7 ,6, 6
(stopped at 6 rounds as I was doing both part 1 and 2)
B. I don't even get this movement I need a video or something cuz I just look like a dummy at the gym attempting what I think I'm suppose to be doing.

Part 2 - finished, felt pretty good

Jared-CF Redline said...

Hips were totally shot from GHD, had no power and had to muscle everything up.



B- 9 minutes to complete, not sure how many sets

Rest 10 minutes then did run with big dog Jeff.

New found respect for the GHD. I don't think i've ever been this sore....ever

Brent Maier said...


Part I:
A1 HPS: 65/70/75/80/80/75/80kg (176#) - Should have stayed at 75 on last round.
A2 Rt2b: UB
A3 HSPU: 16/14/10/9/8/7/6
B: Total Time: 7:55 - Friend timed

I need a rest day. I felt weak tonight on snatches.

Pete @ CFN said...

@ Steve: Thanks, I do enjoy MU's and the Airdyne! Keep up your great work, it's inspiring to see your scores and what is possible on this board.

A1. 105,115×2,125×4
A2. Unbroken
A3. 10,8,6,7,6,7,5
B. 6:59 to get 5:00 hold

Rest 5 minutes, then ran warmup 800m and 7x200m @ 80% with jog recovery, a little too icy to push it faster.

Ross Blake said...

Part 1.

A1. 50kgx3-52.5x3-55x3x5
A2. Strict and unbroken
A3. 5,6,4,4,4,4,4 (to 10kg bumper)
B. 60sec x5

pwo: 1/2 banana, 50g salmon

Brandon said...

Runs done Rory style with 2 mins between sets. Felt good, but glad tomorrow is a rest day!

Lisa M said...

Played volleyball last night - and holy crap my shoulder is FUBARD. Looks like i will have to go visit my favorite therapist and rest until i can perform the requisite shoulder rehab exercises without severe discomfort.

IN phoenix right now so maybe will do some running.

Ashley said...

Can someone tell me what Z1 means? I have no clue. Thanks.

Stephen B. said...

Wed wod:
Part 1:
A. FS: 225/245/250(2)/250(1)/250(2)
B. Chins: UB/UB/UB/(12/13...iPod flew out of pocket)/UB
C. 6:28...1 min or so off PR, but happy with it since I did it at a globo gym on an old ghd meant for back ext...shins were screaming from flexing my ankles so hard trying to hold on...

Rest 10-15 min

Part 2:
1:52/1:54/1:55/1:55/1:55...all sets UB
10 min of active walking
1:52/1:55/1:57/1:52/1:53...all sets UB

Wanted to push on FS, but was at a globo and couldn't drop the weights...felt heavy today.
Chins were a challenge as I had no chalk and the bar was slippery as through them as fast as possible. Lol
Part 2 was fun.

Julian Cruz said...

Dec 15 training:

Back Squat:220(5),250(3),275(8)
Bench Press:170(5),190(3),215(7)
B.6:46 (brutal)

6 hour rest

Part 2:
rest 10 min

Subbed strict pull-ups for A2 bc hands are torn up. Goal was under 2 min on all sets. Only one set with broken double unders (2:11) everything else UB.

Becky said...

if i had fun doing toes to rings, does that mean i was doing them wrong...?
i did get my heaviest on hang (squat) snatch 95#

Ross Blake said...

Part 2.

Nursing a slight left Achilles tendons issue so dropped volume a little. Felt good. Love this 'learn your gears work.

80/50 x5

Adam Rogers said...

A2- all unbroken
A3 - subbed ext rotation work

B - 3 sets

NCovino "CFRedline" said...

Part 2 Done on the Airdyne
150 - Avg Heart Rate
194 - Max Heart Rate
It took me around 2:30 to get from 194 back to Z1.

Marcus Filly said...

Dec 11th Training
OHS - 115/125/155/175/185/195(lost tempo)/195(perfect tempo 20seconds)
C2B - complete

Total - 165/124/256 = 545

Been a long time since I posted. Dealt with a month long spell of headaches that I'm finally feeling recovered from. Today was a great test since the headaches all start on high rep heavy OHS.

Anonymous said...

A1. 115,120,125,130 x4
A2. all UB
A3. 9,11,10,8,6,6,7
B. 120,90,60,30 took 9:30 total time

Part 2: played hockey

unit said...

part 2
check... complete... felt gd

5 min rest

part 1
A1- 135 x7 sets
A2- UB x7 sets
A3- 21/13/15/14/13/15/11
B- 435s [7:15]


Kent said...

A1 115# X 7
A2 UNB X 7
A3 11,9,8,7,6,7,8
B 75 sec X 4

5 min rest

Part 2
Done, not much bounce.

Stephen B. said...

Thursday WOD:

KB ladder...UB...7:47...felt strong throughout

MU/dips...complete...all MUs true grip...multiple fails on MU...dips UB and strict

subbed 2 min row: 50 cals


enjoyed kb ladder...
MUs were tough today. Normally a strength, but transition was off with true grip...dips were no problem

Anonymous said...

Did Part 2 today: runs felt good

Anonymous said...

Part 1:
A1: 50, 2x55, 2x77.5, 55, 57.5kg.
A2: All UB
A3: Miserable on these. Hate HSPU with a passion. Have tall mans syndrome with long gimp arms. So hard to get the leverage.
6, 5, 4, 1, 4, 4, 4 reps. All to a 5kg plate.

Anonymous said...

FLR: 1 min effort and then 30 sec efforts after that.

Christa said...

A1:85lb (been awhile since I have done snatch, felt a little rough in the beginning)
A2: all UB
A3: 6 each round