sun, dec 19, 2010



when folks like Danny have mastered a skill and a sport, it becomes truly beautiful to watch - same as in an extended set in volleyball, a John Wooden run offense, a double skull for 2K...so much skill needed and time devoted; no one really understands it until you see it captured like in this film - watch it all, it increasingly impresses.

TRAINING:

part 1:
A. Back Squat - build to a tough 1; rest as needed
B. 85% of A - amrap @ 3010; 1 attempt
C. Chin Up - build to a 1RM; rest as needed
D. 85% of C - amrap @ 3010; 1 attempt

rest 4+ hours

part2:
4 sets @ 90%:
1 min burpee broad jumps
1 min db thrusters - 25/15#/h
1 min ball slams
1 min box jumps - 20/14"
rest 4 min actively

post loads. reps and notes to comments
single on Monday

62 comments:

Jakob said...

Back Squat 145kg then 125kg for 5reps
Chin up, done on rings, 40kg, after that 33,75kg for 3 reps.

part 2 should be interesting...

Jakob said...

my back feels tight as hell, rowing kinda solves the problem. is a 4 min on (90%),4min off doing core work an alright sub for part 2?

ROBO said...

A. 425
A2. 360x10

Due to time did metcon right after squats. Didn't count reps and honestly it was probably 80%. I need my training partners to push me. Was at Crossfit Power Performance they follow OPT there told them to start posting. Coach ur philosophy is spreading like wild fire big dawgs r everywhere.

Steve Smith said...

Coach (or anyone else with a thought),

On days where our workouts are based on a 1 rep effort, should we adjust the following percentage used if we know that we have poor neuromuscular efficiency?

i.e. I know I'm inefficient from previous tests we've done. Should I use something higher than 85% of todays back squat?

Garage Crossfitter said...

A 300
B 255x3
C 100 (palms facing away)
D 255x3

Felt good, it feels nice to move heavy weights again...

Anonymous said...

coach,

can you recommend a good sub for ball slams?

AJ Moore said...

A 415
B 352 x 6
C 126
D 107 x 3

High bar, ass to ankles squat.
Pronated pullup

Nice job Otteson

Gord said...

James
Is D. Correct with 85% of A or should it read 85% of C?

Ryan Hughes said...

A) 405
B) 355 -2 (messed up the calc, should have gone lighter focused more on tempo)
c) 90 for 3
d) did workout as written which believe now to be incorrect, did another set of back squat @ 315 X 4

hopefully helpful said...

steve, I would use 85% of the days output. the percentage is based upon how good you're for the day, as I understand coach wants a almost maximum output and then,based on ones muscslur structure, somewhere between 3 and 10 reps. that's my 2 cents anyway, could be totally wrong.

Tyler L said...

A.295
B.250, (6)
C.75
D.Did 85% of A as well, guess that was not right, 250 (5)

OPT said...

steve, keep it at 85%, its a measure for current neuro muscular efficiency of the group...

sorry, that was 85% of C for part D

anon, sub for ball slams - man makers - 20#/h

thx robo, we're looking to see whose out there - one can't build an army without knowing who you have to fight with you

Paul Smith said...

Part 1:

A1: 425
A2: 365x5 lost tempo on 6th rep
B1: 85
B2: 75x2 couldn't get chin over bar on the 3rd

5 min rest

Part 2:
Subbed DU for ball slams. Set up cones ~6ft apart for burpee broad jumps.

23, 21, 56, 35
21, 15, 41, 32
15, 16, 50, 32
16, 17, 50, 33

Gord said...

A. 260#
B. 220# for 3 reps
C. 88#
D. 75# for 2 reps

TAG
A. 250# (PB by 43#)
B. 212# for 4 reps
C. 55#
D. 46.5# x 2reps

Anthony said...

A - 245# HUGE WEAKNESS!
B - 210# for 2.
C - 78#
D-66# X 1 rep

Part 2 done with about 10 minutes rest.
Total reps 402

Round 1; 108
Round 2; 93
Round 3; 99
Round 4; 102

Very challenging to keep the pace.
Great job to Redline Dawgs; Jeff, Nick, Jared, Vic, Jed and Laura.

Rory Hanlin said...

A. 465
B. 395x7
C. 130
D. 110x3

Low bar, knee parallel to hip crease.
Pronated pull up

Felt like I had a bit more in me on the squat. maybe 10lbs.

Nice Squat High Bar PR AJ. Fun to watch

ken c said...

that bicycle guy is amazing.

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

A: 325#, had a lot more in the tank too but was short on time today
B: 275# x 5, probably AMRAP - 1 or 2
C: 65#, true rep. had 75 but didn't know if it counted
D: 55# x 5

Probably won't get time to do Part 2 today.

Nice work today guys, impressive numbers!

Dave X said...

A. 325#
B. 305# x3
C. 90#
D. 80# x 3

I did two rounds of part two 10 minutes after part one due to time.

Angelo Fosco said...

Part 1:

A. 335#
B. 285#x6
C. Subbed weighted ring dips: 80#
D. Amrap ring dips, strict, 15

Was able to do 3 strict pull ups...weighted ring dips abput half of pr but started bothering torn bicep. Happy that 2 weeks after the day I could do pull ups...hopefully 2 more and back at 100%

sj said...

A. 195#
B. w/ 165#, 6 reps
C. 45#
D. 37.5#, 3 reps

- new to this tempo thing & it was "fun" :p

Jeff @CF Redline said...

M/28/145#

A: Back Squat (High bar, ass to grass) - 310#
B: 263# - 4 reps @3010 tempo
C: Pronated Chin-up - 126#
D: 107# - 1 rep @3010 tempo

Rested about 10 min, then hit part 2 with Anthony, Nick, Jared, Vic & Jed

Rd. 1: 24/19/27/50 = 120 total reps
Rd. 2: 23/18/25/46 = 112
Rd. 3: 24/14/28/40 = 106
Rd. 4: 22/18/29/45 = 114

TOTAL = 452 Reps

Garage Crossfitter said...

part II
-averaged around 18 burpee broad jumps
-averaged 20 thrusters
-27lb ball for slams
-averaged 20 box jumps
felt good

Brandon said...

Part 1
A. 405
B. 7 reps @345
C. 110 PR
D. 3 reps @95#

Notes: Last time we tested (9/29 w/a slightly different tempo) did 5 reps @320. The 7 this time felt really good. Really happy with the weighted chin as well. Been trying for quite a while to break the 100# plateau.

Adam Rogers said...

A - 315 - 30lb PR
B - 265x3, at tempo
C - 125 - 10lb PR

Part 2 later

Kent said...

Epic Video, amazing talent, incredible filmography. The greatest make it look easy.

High bar 310#(10#PR),265#X8
Supinated 70#(5#PR),55#X4

5min rest

20,20,30,49=119
20,19,30,50=119
20,17,28,50=115
20,16,28,49=113

Wife took me to a 90 min session of hot Yoga last night. WOW!!!
Some people are very bendy.
Me, not so much.

Steve Howell said...

From Dec 11th

A1: 60kg/70kg/75kgx2/80kgx2/85kg
A2: All sets unbroken
Shoulder Press: 176#
Sit Ups: 136
Double Unders: 322

AJ Moore said...

went for distance on burpees

65-70m,26,27,46
60m, 20,28,42
60m,25,20,38
60m,25,27,47

AJ Moore said...

30lb slamball used

Vic @ CF Redline said...

Part 1:
A- 245#
B- 210#: 7 Reps.
C- 45#
D- 37#: 1 Reps. (Extremely challenging at the 3010 tempo)

Part 2:
Done with about 10 minutes rest.

Round 1: 98
Round 2: 94
Round 3: 83
Round 4: 88

Total Reps: 363

Was very tough keeping the numbers within close range of each other.

Ryan Hughes said...

Rd 1) 86
Rd 2) 86
rd 3) 92
rd 4) 93

355 total

ryandrew11 said...
This comment has been removed by the author.
ryandrew11 said...
This comment has been removed by the author.
ryandrew11 said...

part 1:
A. 255 (40# PR)
B. 217x7
C. 45 (7.5# PR)
D. 38x1

rest about 1.5 hours

part 2:
16/15/28/40 = 99
17/12/28/39 = 96
17/11/28/47 = 103
16/11/29/41 = 97
total = 395
*12# ball for slams

Rich said...

A. 375 (85% of 1rm) wasn't sure how tough
B. 320 - 11
C. 130
D. 100 (dbs skip from 100-130) - 6reps

Jared-CF Redline said...

A. #245
B. #210 6 @3010
C. #45
D. #15 4 @3010..accidently added body weight(155) + c x 85%= 170.

rest 10 minutes

85, 78, 70, 84=317

some hot nasty fun

PTS said...

A. 315
B. 2 reps at 267 - pathetic
C. 100
D. 2 reps at 85 lbs

90 mins rest

part 2
23/16/29/44
22/18/29/44
20/16/21/42
19/17/25/40

12lb ball for first 2 sets, then switched to a 35lb plate with grips.

felt good on part 2.

├╝ber Bania said...

A. 385
B. 330 x 4 @3010
C. 110
D. 90 x 3 @3010

Part II after 5min rest, short on time, gotta watch the packers lose to New England tonight and drink 2-4-1 at the local watering hole. Should be fun not driving home tonight.

25lb medicine ball was too bouncy, did medicine ball cleans instead.
box jumps were @ 2'
1- 14, 20, 15, 18 (67)
2- 15, 20, 12, 24 (71)
3- 16, 21, 18, 24 (79)
4- 18, 20, 17, 24 (80)
totals:
Burpees: 63
Thrusters: 81
MedBall Cleans: 62
Box Jumps: 91
grand total: 297

B said...

What does "@ 3010" mean when referring to the back squat part 1B?

Steve Smith said...

CPT Smith reporting for duty, sir.

Part 1.
A. 425#
- High bar; Ass to Ankles
- Had a good bit left, but felt a slight pull deep in my groin, so I called it here

B. 365# x 4
- Failed tempo on Rep #5
- So much for thinking that I'm inefficient.

C. 140#

D. 120# x 4
- Failed to get up in 1 second on rep 5, negatives were no problem

-Rest 2 hours-

Part 2
1. 97 Reps
2. 101 Reps
3. 97 Reps
4. 95 Reps

- Well within the 90% range until the last round, then probably bumped up into 93-95%

Pete @ CFN said...

A. 305, 330F, 330F (was attempting 5 lb PR)
B. 5 @ 275
C. 117.5 (PR by 7.5)
D. 2 @ 98

Part 2 complete

Also, did the ext. rot., trap 3, and Powell raises. Thanks to James, and to our head trainer Stephen-who attended the last seminar, as these movements are already helping my shoulders.

NCovino "CFRedline" said...

A) 245
B) 3 x 210
C) 78
D) 1.5 x 85%

Part2
Total - 304

Thad said...

A. 275#
B. 5/235#
C. 100#
D. 2/85#

Part 2:

Rnd 1: 105
Rnd 2: 109
Rnd 3: 116
Rnd 4: 106

Angelo Fosco said...

Part 2:

25# med ball for slams

1. 91 reps
2. 89 reps
3. 89 reps
4. 87 reps
Total: 356 reps

rwcorson said...

B checkout FAQ for your answer.
Cool to see someone take their "thing" to the level Danny has.

Rory Hanlin said...

Part 2
Went for meters on the burpee/broad jump
30lb slam ball
used 30lb kettlebells for thrusters

Burpee Broad Jump: 235m
Thruster: 89
Slamball: 95
Box Jump: 138

did this at the Anvil head to head with AJ. 90% went out the window on the first burpee...

sj said...

Part 2:
13/20/20/19
11.5/21/23/21
11.5/21/23/18
11.5/20/21/19
-.5 = burpee w/o the broad jump :)
- 15# KBs, no DBs in garage
- 20" box, don't have a 14"
- found out what active rest meant between 2nd & 3rd round, thanks Steve

david83 said...

hello coach

sorry posting late because I had to ski all day, felt pretty good, almost got a pr even tho
part one - 400 -(barely got this and I was by myself so kinda scary)
part two- 340 2 reps only, legs were alot more tired then I thought!
part three- 120 lbs pr
part four - 3 reps with 102 lbs

thank you
d

Steve Howell said...

AJ,Steve Smith, Rory, Robo, Paul Smith

Those are some killer BS numbers! Nice work!

Brandon said...

Part 2
19/20/27/24
20/21/30/27
20/21/31/27
20/20/32/27

had a hard time figuring out what 90% was today, especially with burpees and BJs. First 2 felt easy...last 2 I was having to pause to keep from pushing 97-100%

Ross Blake said...

Part 1.

A. 117.5kg (258.5#)
B. 7reps @ 100kg (220#)
C. 43kg (98.5#)
D. 2reps @36kg(79.2#)

pwo: 50g salmon, 250ml coconut water

Julian Cruz said...

Training from Dec 17:

Dealift:250(5),280(3),315(11)
Press:115(5),130(3),145(7)
+
A1.135,145,155,155(1),145(F)
A2.UBx5
A3.15,12,10,9,8

Shut it down after the fail. Been training without a break for awhile. Body feels like it needs a rest to recharge. Gonna take the next week off and come back strong.

Sean LeFloch said...

Part 1:
A) 315#
B) 270#x3
C) 90#
D) 77#x1

Part 2:
Round 1: 110 reps
Round 2: 114 reps
Round 3: 117 reps
Round 4: 116 reps

Dumbell thrusters are horrible.

Heavy Evy said...

A. 328
B. 275x4
C. 105
D. 90x1 not enough rest

Squats were High bar Ace to Grace. Felt a pinching feeling in my lower ab, and didn't have much pop out of the hole today. Pull ups were pronated grip.

Part 2 only rest was time to take to set up.

Reps: 100, 105, 111, 105= 421

Part 2 felt real good, wasn't happy with the back squats today.

Anthony Skvarka said...

part 1:
A. Back Squat= 335lb. worked to 365lb twice but was not happy with my depth
B. 85% of A - amrap 285 lb 12 reps
C. Chin Up 100lb
D. 85% of C - amrap 85lb 3 reps

part2:no time for rest from part 1
95 to 100 reps.

Ross Blake said...

Part 2.

R1. 70
R2. 66
R3. 69
R4. 72

Low box jump numbers (jumped up and stepped down) due to an achilles tendon issue. used 30kg sand bag as a sub for ball slams..

pwo: 75g salmon, 120g sweet potato/apple/carrot puree, 250ml coconut juice

Chris S (NZ) said...

Part 1:
A: 120kg. Still 25kg off my best after quad strain. Felt a little bite in the tendon.
B: 102.5kg for 7. Missed on the eighth.
C: 38kg. Completed on rings.
D: 28kg but barely got 2. Hoped back on at bdwt for 9.

Chris S (NZ) said...

Part 2:
1. 10, 17, 27, 26.
2. 12, 16, 22, 28.
3. 10, 20, 26, 27.
4. 11, 18, 25, 25.

Christa said...

A:200 (this is 10lb from my pr and felt AWFUL!!) going to start doing more strength
B: 3
C: 50lb (barely!)
D: 4

P2: THis was tough!
R1:73
R2:84
R3: 77
R4: 78

soren said...

BS 120kg
106 kg for 5 reps

pretty sore from yesterdays squat cleans
sore knee, damn

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