sat, dec 11, 2010

start...

finish!

TRAINING:

A1. OHS @ 1010; 10 reps x 7 sets: rest 1 min
A2. CTB Chin Ups; 10 reps x 7 sets; rest 1 min
+
In 4 minutes from an empty bar find your 1RM Press
rest 10 sec
Tabata Sit Ups anchored no abmat - total
rest 10 sec
AMRAP Double Unders in 4 minutes

post loads for OHS, and total for part 2 to comments
(part 2 total = load in # + total reps + total reps)

41 comments:

  1. SorenDecember 10, 2010 at 9:46 PM

    A1: 5 sets with 50kg, 2 sets with 55
    A2: All UB CTB

    Part 2 total: (143+113+269)525

    Had a hard time holding the bar stable OH, esp when I got Arse to Grass, so kept it light.
    Happy with D/U, as they used to be a weakness

    Soren

    ReplyDelete
  2. AJ MooreDecember 11, 2010 at 4:45 AM

    A1.165x4 170x1 175x1 185 x1
    A2. all unbroken
    195
    336 (19x2 18x6)
    210

    ReplyDelete
  3. ROBODecember 11, 2010 at 4:50 AM

    A1. 155, 175x3, 185x2, 205
    A2. mix of CTB and COB

    (185, 125, 140)-460

    DU are a weakness switch to diff rope trying to get use to it.

    ReplyDelete
  4. AnonymousDecember 11, 2010 at 7:03 AM

    A1. 115 all sets
    A2. Completed
    Total: 567 [225(PP PR)+122+220]

    ReplyDelete
  5. GordDecember 11, 2010 at 8:09 AM

    A1. used 60# for all 8 reps. Startig to slowly do these again
    A2. all unbroken

    Total- 461
    shoulder press- 157#
    situps 108
    Du-196

    ReplyDelete
  6. NWDecember 11, 2010 at 8:50 AM

    Back squat: 225x3,255x3,285x5

    A1: 105,115,85(wrist sore),105,115,125,130(Rep PR)
    A2: unbroken
    +
    Part 2: 125+157+155 = 437

    Notes: only did 7 reps for OHS, I can't read apparently
    - Shoulders were SMOKED from OHS. Disappointed with Press and DU. Did have to re-tie both shoes twice. Still, no excuses

    ReplyDelete
  7. Garage CrossfitterDecember 11, 2010 at 9:22 AM

    Decided to do 300FY for the first time as I just bought an airdyne.
    score= 200 humbling, the last 9 min sucked haha
    goal is 250 by spring

    bought some equipment for the gym last 2 days...
    - 3lb pair to 45lb pair Hex Db's with 3 tier rack and a 3 yr old schwinn airdyne owned by a grandma, all for 540$

    ReplyDelete
  8. Pete @ CFNDecember 11, 2010 at 9:22 AM

    A1. 5×115, 2×125
    A2. Unbroken

    Part 2:
    115 Press (called it there for shoulder)
    138 Tabata Situps
    238 DU’s

    Total 491

    ReplyDelete
  9. DavidDecember 11, 2010 at 9:30 AM

    A1. 60kg all sets, unbroken
    B2. all ctb, unbroken.

    No time for the rest, off with the family for the day.

    ReplyDelete
  10. LarsDecember 11, 2010 at 9:41 AM

    Part 1

    A1. 135 x 10 UB all sets...except last set got 9/10 Damn!
    A2. CTB x 10 all UB

    Part 2

    215+128= 343

    Missed 225 on the press, tabata sit ups all 16 reps. Not able to do DU's because of ankle.

    Awesome workout, really liked this one.

    ReplyDelete
  11. KentDecember 11, 2010 at 10:04 AM

    A1 100,105,110,115,120,125,130
    A2 Done. Last 2 sets COVP

    Press 155 (5#PR)
    Tabata 144 (20,20,20,20,19,17,15,13
    DU 232 (First 76 UNB, PR by 6)
    Total 531

    Wanted one DU/second. Was on pace 3min in, but couldn't get there. Too many trip ups near the end, needed to breathe and calm down.
    Great WOD. Felt good today.

    ReplyDelete
  12. PTSDecember 11, 2010 at 10:07 AM

    A1. 115, 125, 135x5
    A2. unbroken

    175(PR)+ 151 + 186 = 512

    used heavy rope for DU's. Buddy Lee rope breaks in the cold, so will be using heavy rope for next couple months.

    ReplyDelete
  13. Sean LeFlochDecember 11, 2010 at 11:33 AM

    A1: 3 set w/ 125#; 1 set w/ 135#, 2 sets w/ 145#
    A2: All UB CTB

    Part 2 Total: (185+85+222)=492

    Did situps shoulder blades to ground at bottom, chest perpendicular at top. Definitely a weakness for me.

    Did doubles in sets of 20 so I wouldn't burn out by minute 2.

    ReplyDelete
  14. ryandrew11December 11, 2010 at 11:52 AM

    A1. 65, 65, 65, 70, 70, 75, 80
    A2. 6x7, still working on CTBs, didnt hit chest on every one

    Part 2 Total: (125+71+189)=385

    tabata: started with situps, but ribs were hurting too much so stopped after first set, took 1 set off then did last 6 sets with pushups. pushups were a bad idea right before the double unders.
    18,-,16,11,8,6,6,6 = 71

    ReplyDelete
  15. Aaron BettsDecember 11, 2010 at 11:52 AM

    A1.75,85,95,105,110,120,130
    A2.all unbroken
    Part 2:
    486 total

    Pressing strength still not where it needs to be

    ReplyDelete
  16. AnonymousDecember 11, 2010 at 1:15 PM

    A1- 115# X 7. Stability on last set was tough
    A2- CTB unbroken

    1Rm press- 130#. 15# short of my PR

    Part 2 - 88+160=248

    ReplyDelete
  17. Big LDecember 11, 2010 at 1:40 PM

    Lamarr
    a1. 135,145,150, 151,152x6,151, 152x9
    a2. unbroken and powerful
    175+93+188(218 on second attempt after 1 min rest)

    i experimented with 20g protein after a1/a2 then 20g protein after double unders
    banana 20 min after

    ReplyDelete
  18. Jared-CF RedlineDecember 11, 2010 at 1:54 PM

    A1: 95,95,95,95,105,115,105. UB except 6th set.
    A2: UB except 7th set

    1rm = #125

    Tabata+DU's 100+165=265

    Depth on OHS needs a little work on beginning sets

    ReplyDelete
  19. jerfDecember 11, 2010 at 2:06 PM

    @garage crossfitter

    "last 9 min sucked" - great line.

    A1: 95#x3, 115#x4 (wrist still unhappy)
    A2: Unbroken

    185+138+119= 442

    meh.

    I've been using my globo's thick weighted jump rope thinking that when I finally by a speed rope I'll break the sound barrier with my well conditioned DU's. This is bound to backfire.

    ReplyDelete
  20. Nathan H.December 11, 2010 at 2:07 PM

    176, 184, 198, 208 then called it because my shoulder was feelin funny with the support. Continued with pullups on the minute after, all unbroken.

    163 press (shoulder felt weird still)
    129 sit-ups
    277 doubleunders

    569 total

    ReplyDelete
  21. Jeff @CF RedlineDecember 11, 2010 at 2:25 PM

    28/5'7"/145

    Part 1:
    A1: All 7 sets unbroken @135#
    A2: All 7 sets CTB unbroken

    Part 2:
    1RM press - 165#
    Tabata sit-ups - 120
    Double Unders - 204
    TOTAL = 489

    **Welcome newcomers Vic and Jared**

    ReplyDelete
  22. Stephen B.December 11, 2010 at 2:41 PM

    a1. 181/181(6)/176/176/176(8)/176/198(5)
    a2. all sets UB

    Part 2 total: 546
    press: 175
    Tabata sit-ups: 73...WTF?
    DUs: 298

    notes: cramped up real bad on sit-ups by 4th set...no explanation...worst score I've ever had on tabata SU

    OHS felt great despite a few fails

    ReplyDelete
  23. Angelo FoscoDecember 11, 2010 at 2:43 PM

    Torn bicep still so did strict ring dips instead of pull ups.

    A1. 115#, 135x3, 145#x2, 135# (bicept felt weird so stopped at 8th rep)
    A2. All strict ring dips unbroken

    Part 2:
    1RM press: 200# (10#'s from PR)
    Sit ups: 93
    Double Unders: 244

    Total: 537

    Last few reps on 145# OH squat felt weird on bicep so knocked it down to 135# last set. Could have gotten 205 or 210 on press probably but didn't want to push it with top of bicep still torn. All sit ups top of hand touch behind head to touch the DB's anchoring feet. Today was the 3rd day of training, so rest day tomorrow and try to catch up with the blog after hopefully.

    ReplyDelete
  24. VicDecember 11, 2010 at 2:43 PM

    I'm a member at CrossFit Redline in Naples, Florida and this was my first OPT Workout.

    Part 1:
    A1: Sets 1-4 @ 95, Sets 5-6 @ 115, Set 7 @ 125 broken 5,4,1

    A2: CTB Sets 1-6 UB Set 7 Broken

    Part 2:
    -1 RPM Press 135 (Failed 155 attempt, and short my original PR 145)
    -Tabata Situps 122
    -Doubleunders 145
    Total: 267

    Thx Anthony and Jeff for the invite it was fun!!!

    ReplyDelete
  25. Angelo FoscoDecember 11, 2010 at 2:49 PM

    Also down 3#'s in the last 12 days. Trying to figure out how to maximize performance and recovery...think I'm slowly figuring it out. Stats:
    M/24/5'9/180#

    ReplyDelete
  26. DSC StaffDecember 11, 2010 at 3:04 PM

    A1- 95,105,115,125,135,145
    A2-unbroken

    Press-145
    Situps-133
    DU's-304

    Total- 582

    Still unsure about my shoulder, press is 20lbs under PR

    ReplyDelete
  27. derbDecember 11, 2010 at 3:14 PM

    26/m/145

    A1: 105/110/115/120/125x7(lost the weight at the bottum)/125/125
    A2: UBx7

    Part 2: 469(150lbs+117+202)

    ReplyDelete
  28. unitDecember 11, 2010 at 3:45 PM

    mix of a couple days...

    5 x 250m run, 90s rest- 46.7/ 45.3/ 42.7/ 39.8/ 34.7
    10 min rest- accumulated 120s of freestanding handstands
    5 x 250m row, 90s rest- 56/ 54/ 50/ 46/ 38.4

    OHS x10- 135 x2/ 155x2/ 185/ 205/ 225(f)
    PU x10- alternated b/w 2-finger rock ring and softball grips

    tabata sit-ups- 141
    no rope... ordered one 2days ago...
    squat- 245(3)/ 265(3)/ 285(5)

    - row and run felt pretty gd...
    - 205 x10 OHS is a rep PR at this wt...

    ~gm2

    ReplyDelete
  29. Heavy EvyDecember 11, 2010 at 3:53 PM

    This comment has been removed by the author.

    ReplyDelete
  30. Heavy EvyDecember 11, 2010 at 3:56 PM

    a1. 130,140,154,154,154(broke@7),154(B@6), 154(b@7)
    A2. ub

    Score= 504

    Press 165, failed 170x2
    Situps 102
    Du's 237

    Thought I'd get to BW on the OHS today, but after 1min rest it wasn't happening!

    ReplyDelete
  31. Jon SinclairDecember 11, 2010 at 4:20 PM

    A1. 95# for each

    Part 2. (135+100+214)=449

    -used some bunk skipping rope with weighted handles, so wrists burnt out fast.

    ReplyDelete
  32. über BaniaDecember 11, 2010 at 5:03 PM

    Deadlift warmup
    135x5, 225x5, 315x5, 405x5

    A1. 115# all sets, got a little slow at the end, fell off tempo
    A2. All UB CTB
    Press: 185
    Situps: 101 (14,13,13,13,12,12,12,12)
    Double Unders: 300!!! First 227 unbroken, new PR (2:20). Broke the rest into 43 and 30.

    And done.

    ReplyDelete
  33. AnonymousDecember 11, 2010 at 5:09 PM

    A1. 2 x 95#, 2 x 115#
    A2. Subbed 20sec row sprints

    Press 135#
    Tabata 101
    DU's 224
    total= 460

    Bruised ribs about 10 days ago, tried PU"s in warm up they where to pain full and OH squats became to pain full so I stopped after 4th set. Still felt good to do something.

    ReplyDelete
  34. BrandonDecember 11, 2010 at 6:02 PM

    A1. 135/145/155/165/175/185(f-10)/185 - unbroken except 6th set
    A2. all unbroken

    392 (185+127+80)

    Good workout...shoulders smoked.

    ReplyDelete
  35. Julian CruzDecember 11, 2010 at 6:50 PM

    Training from Dec 9:

    Press:105(3),120(3),135(10)
    Deadlift:230(3),265(3),300(13)
    +
    B.Power Clean:190,200,210,220,230(1)
    C.UBx5 (44 in each hand)

    Made a few changes to work on weakness.

    ReplyDelete
  36. Brent MaierDecember 11, 2010 at 7:18 PM

    39/6'2"/200

    A1 OHSx10:
    1) 60kg (UB)
    2) 65kg (UB)
    3) 70kg (UB)
    4) 91kg (9/1) - 200# Was going for x15 bw but arms were shot. Video'd the attempt... Boo!
    5) 75kg (5/5) - Balance issue
    6) 70kg (UB)
    7) 65kg (UB)
    A2 C2B: All UB except for 6th set.

    Part II Total: 564 (165+127+272)

    Everything was back to back tonight. Minimal rest. I knew shoulder fatigue was going to be an issue on A1 once I finished set 3.

    ReplyDelete
  37. AnonymousDecember 11, 2010 at 9:11 PM

    A1. 185, 205, 215, 225, 230, 235, 240
    A2. All unbroken

    190# on OHS
    138 Sit-ups
    278 Double Unders

    Total = 606

    ReplyDelete
  38. Jesse J WellRockDecember 11, 2010 at 11:11 PM

    OHS 145,150,155x5 (in lb's)
    CTB -UB

    press+tabata sit up+dbl under

    160(pr)+128+181=469

    ReplyDelete
  39. AnonymousDecember 14, 2010 at 1:26 AM

    A1: 5x(45,47.5,50, 52.5, 55kg). Tweaked my shoulder in the 5th set. Havin issues with this movement.
    A2: 10, 10, 9, 8, 9. DH Ring Pull ups.

    B: 67.5kg.
    C: Hi Score 13, Lo Score 12.
    D: 159

    ReplyDelete
  40. AnonymousDecember 14, 2010 at 1:29 AM

    My bad, sorry. Part 2 score 406.5

    ReplyDelete
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    ReplyDelete