thurs, dec 2, 2010

my gym at the cabin - what's the name of yours?


A. Overhead Squat @ 32X1; 5 x 5 - 80%; rest 2 min
B. 3 muscle ups, 10 breaths x 10
C. L Sit on rings - 120 sec total work
D. 25 double unders, rest 30 sec x 8

rest 6+ hours

For cals:
"300 FY" on Airdyne

post loads, notes and cals in 10 min on airdyne to comments
rest well Friday


Andrew Breyer said...

Could someone explain to me what 32X1 means? I am fairly new to following OPT's programming and see this pop up quite a bit. Thanks.

Bear said...

It´s the tempo of the movement. A lot of answers in the FAQ, this is under "3. What the hell does 50X0 mean?":

"So, the first number signifies the lowering portion of ANY exercise.
The second number signifies if there is any PAUSE in the bottom position. [...] The third number signifies the time in which to raise the load. When it says “X” as the third number, it means to accelerate the load as fast as possible [...] The last number, as you may have guessed, signifies any pause at the top of the movement."

Soren said...

A: 60, comfortable
B;10x3, struggled at 7th, but came back fine?
C: 5 sets
D: 8x25UB

Am I the only one feeling a bit toasted in trapz area


NW said...

A: subbed BS @ 225#, tempo, hip crease below kneecap
B: 3 x 5 sets, taking it easy with wrist
C: complete, 6-7 sets on rings
D: complete, unbroken

Gord said...

A. Did with 45# bar. hip was ok
B. 3 sets as rx'd then doubles and singles with 10 breaths between. Lots of failures in last 3 sets
D. on 2 sets broken

Rory Hanlin said...

A. 205, 225, 240, 240x4... cashed it in after that
B. All complete, x3MU missed
C. 4sets of 30s
D. All complete

Felling run down. Shoulder girdle is exhausted

BK said...

BSc Elite Athletic Longs,top +socks for anyone hitting 300FY today.
Get at it!!

Been surfing Dominican for the last 4 days surf is clean pumping double overhead today....insane !

RichJ said...

A. 165lb (went light, still rehabing some minor tears in sub scap area)

B. Complete (pain went away on 5th)

C Complete in 5 sets

D. 7 rds UB, tripped at 13 on 8th

I agree with Rory, feeling really run down, looking forward rest day.

What is "300 FY" ????

Emilie P-B said...

A. 75-75-80-80-85#
B. Scaled it down to 2MU/set. I finally did: 2-2-1-1-2-2-2-2-1-1 Total: 16 muscle up
C. L-sit on rings.. A LOT of breaks
D. All sets unbroken, except 4th, tripped at 2 :(

OHS is getting better. PR is 95# and the 5 reps at 85# today felt strong and solid. I guess I'm ready for a new PR next time...

Adam Rogers said...

Soren, my traps are completely fried since those 185 hang sq cleans.

AJ Moore said...


muscles ups complete

4x30s(havent done those in a while gonna feel it tomorrow)

double unders complete

Christa said...

Rich I just google what 300 FY is, and the explanation was this:

"Set the timer for 10min, come out of the gate hard and hold on. If you finish with 300 or more you have done the workout. If you come out with 299, you have not done the workout." Courtesy of Gym Jones. It also said if you don't have an Air Dyne try it on the rower and understand the rower is easier.

Hope this is an accurate discription. I had no idea what it was either!!

unit said...

rich... when u get off the airdyne after 10min, u might think... perhaps out loud... 300 Cal, Fu€& You...

Kyle F said...

My home gym is called "The Barn". The last place I lived had a garage that was about to collapse, thats where the name came from. I liked it so I brought it with me to Las Vegas.

Kyle F said...

Not the garage, the name.

RichJ said...

Thanks for explaining Christa and Unit! I'll probably ending up saying more than F*** You @ that 300 Cal..Ha!

Jeff @ CF Redline said...

B:All Muscle ups done as prescribed
C:L-Sits - 7 sets
D:Double Unders - All sets unbroken

Stahl said...

I am still waiting to find a place with a garage and build it. When I do, I know I will call it the "Dojo" because:

"A dojo is a miniature cosmos where we make contact with ourselves – our fears, anxieties, reactions, and habits. It is an arena of confined conflict where we confront an opponent who is not an opponent but rather a partner engaged in helping us understand ourselves more fully. It is a place where we can learn a great deal in a short time about who we are and how we react to the world. The conflicts that take place inside the dojo help us handle conflicts that take place outside. The activity in the dojo calls on us to constantly attempt new things, so it is also a source or learning-in Zen terminology, a source of self-enlightenment." --from Joe Hyams, Zen in the Martial Arts (search it on Google Books)

Kind of why I like the Big Dawg blog so much. Also - the name makes me laugh because it makes me think of Karate Kid and the dude yelling "There is no pain in this dojo, is there!?"

LuLu said...

A) 85-90-95-100-110lbs :)
B) 2-2-1-1-2-2-2-1-1-1 = 15
C) 2min broken on paraettes
D) all sets unbroken

Thanks again Em for training with me. Have not done a heavy OHS since June, was super happy with 110lbs. Happy rest day tomorrow everyone.

Nathan H. said...

I so wish I had an Airdyne.

Going to do:

5 rounds of:
30 calories on Ski Erg
15 burpee box jumps to 20"

Anonymous said...


A. 45-50-50-50-50
B. 1 muscle up, 10 breaths, 10 +
12 Attempts; missed #’s 4,6,11, & 12 Stopped 2 short of goal due to my double miss

C. Plank on rings – 120 sec total work
Not fun

Heavy Evy said...

Being a farm kid from the prairies I have no idea what what your surfer lingo means, but man another BsC suit would be sweet, totally digging my BsC gear.
Need to find an airdyne to see how bad they suck!

Lars said...

Rolled my ankle coming down off the rope yesterday...can barely put weight on it today. It's quite swollen and tender.

I'll be taking some time to get some tests done and make sure it's not broken.

Very frustrating and tough mentally.

Hattie said...

Anyone know of anywhere in Canada to order BsC gear online. Currently wear 2Xu but would like to compare it to something.

Thank you

Paul Smith said...

Part 1:
A: 165#, 185#, 195#, 205#, 210#
B: no rings today had to sub MU on bar. All complete except I missed the third rep on the last two sets.
C: subbed using boxes. This was horrible, took me 8 sets to get to 120 sec.
D: all ub

5 min rest

Part 2:
I'm either one bad MFr or the computer on my airdyne is messed up. Calories after 10 min said 440. Did anyone see any rules that said the computer had to work correctly.

joey warren said...

man... I've been waiting to try 300FY, I even bought an airdyne about a month ago. I cant partake this time cuz Im doing a program from OPT, I have FGB tomorrow so I will get my taste of pain in. Some huge numbers being put up daily on here, hope everyone is doing great and goodluck today! Looking forward to getting back into some competitions on here.

Nathan H. said...

Ohs: 205, 225, 235, 235, 250
Last 2 reps of 250 were not on tempo. Holding on for dear life. Thought 4th set was 245 and was pissed when I figured out I did 235 again.
Mu: all unbroken
Ring lsits: did one set of 30 and then broken.
Doubleunders: all sets 11 or 12 seconds unbroken

Sean LeFloch said...

A. 95,115,135,150,160 (left a good amount in the tank cause I knew what was coming this afternoon)
B. 5 sets complete as rx, then broken up and worked on technique. Totaled 30. Muscles-ups still not great.
C. Static holds are a MAJOR weakness for me. No core strength. Broken into 10sec intervals.
D. Unbroken

Off to do 300 calories in 10min. I am hungry for this one. Gonna tape just in case.

Sean LeFloch said...
This comment has been removed by the author.
Lisa M said...

LULU i am so happy to see you and Emilie yay or as you would say woot woot!! Nice work today by the way ladies looks like all that strongwoman stuff has paid off.

A. 105# for all was strict with tempo wrists were the only thing that really bothered me. Kept it relatively light as i am trying to recover from the flu/cold

B. i have been doing these from a seated position in a red band (light assist) working on technique of pulling to sternum and quick transition. My husband needs to re-weld my ceiling attachment for my rings as it is way too wide. I am hoping this work will help transition me to getting my muscle ups consistently and doing multiples any thoughts would be appreciated

C. ouch started with 20 seconds then quickly deteriorated after first minute to 10s

D. easy as pie all UB completed in just over 5 minutes total time with rest included.

Lisa M said...

@Joey W -

i am glad to see you I was wondering where you disappeared to. I have thoroughly enjoyed watching the recent videos in the journal of you kickn' it with the "big boys" and showing them who the real BIG DAWG is - great job!!

AJ Moore said...

do not have an airdyne (but looking as of today),

instead i chose my weakness/ aka satan's asshole(to me) the c2 erg.

rest 20s
very happy with my pacing today, and also pumped that i held a 1:49 avg. which is usually very hard for my 5'6 165lb frame to hold for anything other than short distances(although 1500m is pretty short unless you're a crossfitter haha)

Feel good OPT, looking forward to this weekend, bought a smoker and 12lbs of brisket for a good sunday smoke/workout session with rory and whoever else is in the area who wants to come.

Kent said...

Keep your head up Lars, take the time your body tells you it needs.

38yr 6"1 180lbs aka (skinny old guy)
That's for whoever requested size description yesterday as a result of AJ's freakishly huge #'s for a 165 pounder.

A. 120,125,130,135,140# X5 at tempo
B. MU's on 10 breaths rest3,3,2,2,2,1,1,1,1,1
C. 6 sets of 20sec
D. as rx'ed unb

rest 15 mins

10 min row for calories

208 cals,2780 metres
I can get more cals per minute on the Airdyne, but I think it hurts more. Anybody else try 10 min for Cals on the rower? Similar observations?

Steve Howell said...

From Nov 24th

A: 130kg
B: 110kg
C: 65kg
D: 6:59 (pr)

* Dead some heavy dead lifts the other day so decided to go with clean pulls
* Hit the row @ 100 I really wanted sub 7, been chasing that one for a year now.

Garage Crossfitter said...

A 95 105 115 125 130
B 7 sets unbroken, 3 sets of singles
C sets of 5 sec, very hard for me, got easier as they went along.
D unbroken DU

gym name: primal garage gym

David said...

A. 70 kg
B. Done
C. Done
D. Done, all unbroken

No part B, coming off a cold and little sleep.

NW said...

300FY: fail, 208.
Was on pace first 2 minutes, then the quads just burned out entirely. no excuses, gave it all in it. Gonna train do some 30 sec intervals with 15 cal as the goal.

Gym name: The Rack - Where actual work is done.

Train at a globo and essentially only lift in the squat rack while i watch people do bosu ball balance while bicep curl pressing their way to being fit. Motivation

Angelo Fosco said...

A. 135#, 150, 160, 170x2
B. First 5 sets UB, 6-10 sets of 2
C. Done in a total of 5:59
D. All UB except 2nd set 23/2

Rest 3 hours then 300FY on rower.

ryandrew11 said...

Skipped yesterday to recover from some bruised ribs obtained playing basketball, also had a basketball game last night. The rowing Tuesday crushed my ribs, but they feel much better now. Gonna watch my rowing until they heal.

A. OHS - 95#, 100#, 105#, 110#, 110#
B. completed with muscle-up progressions
C. L Sit on rings - 120 sec total work, knees bent
D. skipped DUs to save for part 2 on short rest

rested about 15 minutes

300 FY - 240 cals

Michael McCabe said...

300FY - 249cals
missed this one last time, hope to see it again in the few months, good test.

a.j. as if your numbers didn't make me jealous enough... 12lbs of meat and a smoker?? i'm bookin my flight now...

├╝ber Bania said...

A. [95, 105, 115, 125, 135] x 5
B. easy. Total time 6:34
C. Took 7:22 (15, 15, 11, 12, 11, 12, 11, 11, 10, 9, 3 seconds holds)
D. :15, :14, :14, :14, :13, :14, :13, :18 (tripped up 3 times)

Did mainsite workout afterwards. 5 rounds [500m row, 135# thruster x7]
2:35, 2:50, 3:02, 3:05, 2:33. total time 14:05

Double Under and Triple Under work.
[DU x 10, Cross DU x 10] x1 +10DU / 1 CDU.
[DU x 10, CrossDU x 10] x 3

Triple Unders unbroken: 24, 30
both sets of TU's were PR's (old PR was 20 on Oct 3, 2010).

Sean LeFloch said...

Part 2:
FY: 226 cal

Good effort. Every time I started feeling less hurt/burn, I went harder. Just don't have the power(right now) to hit that speed constantly. Had the same issue when I was doing triathlon. Can't sustain a super-threshold work output for long periods.

Gym name- "THE BEARPIG"

PTS said...

A. 125,135,135,145,145
B. couple triples then couple doubles then a few singles. 20 total. biceps and shoulders were smoked so stopped here.
C. 6 sets
D. complete.

300FY = 223. Went fly and die method, 35 cals in 1st minute will game it a bit better next time.

Nathan H. said...

Decided to go purist and went with 10min AMCAP on the Ski Erg.

Got 177, but it was the first time Ive ever ski erged for any real distance. Interesting fatigue. Liked it. My Nordic ancestry came alive!

Feeling better and better as the days go on.

Adam Rogers said...

A- worked up to 135 for 3 sets, felt great at the tempo

B- 10 sets done, 8 unbroken, working on going with no false grip to get to full extension at the bottom

C - 10 sets of 12 seconds

D - all unbroken, easy

Indoor soccer now

Brent Maier said...


A OHS: 91/81/86/91/91kg (200#) w/strict tempo
B MU's: 3/3/2/2/2/2/2/2/2/2
C rLsits: Done w/partner timing, that helped.
D DU's: Done

Skipped Airdyne. Just finished a 5 day cycle and I need a good recovery day. Hands are a mess from from the last two days.

Angelo Fosco said...

Part 2: 300FY failed

198 calories
2734 meters
1:50.43 avg 500 meters

I'm thinking about doing a olympic lifting competition dec. 11th at crossfit windy city (chicago). I have no coach/box or anyone else to ask so I was wondering:

1. Can I do power clean to jerk and power snatch at the olympic lifting competition or is it all full (squat) lifts?

2. At 84kg do you think a 200kg total would be somewhat competitive.

Thanks opt and all the big dawgs for the blog. You all motivate me a ton.

Nathan H. said...

Angelo, you can power the movements. No worries there. In my first comp I powercleaned and jerked. Totaled right around 200 somewhere. It'll be a great experience, go for it.

Brandon said...

Part 1
A. 165/175/185/195/205(f-4, lost balance)
B. completed
C. completed in sets of 15-20s
D. subbed 25 min DU practice

Part 2 on the rower
190 cals (13 better than last time)

OHS tough at the bottom. MUs felt amazing today. First time linking 3 together more than twice in a workout. DUs at easy pace.

Heavy Evy said...

Switched things up a bit, due to time constraints and lack of equipment

2miles on a treadmill, took me a while how to figure out how to use it.

PM(todays Part 1)

A. 177
B. Not good, bad warm up
C. Terrible! but done in about 6 sets.

Heavy Evy said...


Ditto to what Nathan said, go for it, few weekends ago I did the same thing, powercleaned and jerked, and totaled 197, for my first comp. I weighed in at a beefy 86.16kgs in the 94div........some guy named Deejay won the whole shebang.

Angelo Fosco said...

Thanks Nathan and Heavy Evy, think I'm definitely going to do it. Like you guys said, it'll be a good experience! Thanks again, and btw you guys are both beasts!

Stephen B. said...

Yesterdays workout

Part 1:

Press: 175/185(f)/185/190(fx3)
Chins: UBx5

Rest 5 min

50 hspu: of 13" parallettes to plates...ROM on all hspu to ear level...all strict

Rest 10 min

Part 2:
5:19/5:42/5:58...burpees and kbs UB...legs felt full on lead on runs...

Notes: slept well but had a long day at the construction site...did what I could today...lookin forward to goin home for the holidays...gonna be lots of sleeping, eatin and x-fittin.

NCovino "CFRedline" said...

A) all sets at 125@ tempo
B) Deep strict ring temps@ same tempo as OHS
C)Ring Knee Tuck holds - 120sec.
D)Skipped to rest knee.
rest 5 mins
10 mins airdyne.. no cal counter on ours so just went after it for 10 mins.
At my current weight, gymnastic movements are very hard, so I worked on keeping my hands ext rot. (11 and 1 oclock) on all ring movements.

Anonymous said...

300 FY
105. More than before. i am starting to get comfortable with the pain that comes with the AirDyne.

Lars said...

Iced the crap out of my foot yesterday, and it's feeling a little better.

Couldn't stay away so I ended up doing some heavy strict press yesterday and some ring rows.

1. 185x1, 15 ring rows
2. 200x1, 15
3. 215x1, 15
4. 225x1, 15
5. 225x1, 15
6. 235x1, 15

Very pleased with the strict press numbers, the 235 went up pretty smoothly. If only I could transfer that strength into my push press and push jerk!

jerf said...

Part 1:

A- 115# (kept it very light on the tender wrist)
B- Done (On my globo's split bar; I feel like a dynamo on bar MU's.)
C- 5 sets
D- skipped, went right into part 2

Part 2:

110 calories (DON'T LAUGH!!!!!!)

I did this on the gym's Sports America XT20 bike, and I have to tinker around with the settings on the next couple attempts. I went out 100% to get a feel for the pace I'd need for 240 cals. 30 seconds in I was at 13.5 calories... that was disheartening.

I do have some serious work capacity issues (7:36 2k row at bodyweight of 190#)BUT I can certainly generate a solid amount of power for 30 seconds. My guess is on this bike it may be a "250FY."

That is, until one of you guys find one and crank out 500 cals in 8 minutes...Damn Big Dawgs with your damned "I squatted a bajillion and then ran a bajillion."

Kyle F said...

A: 185 X5
B: As Rx'd
C: As Rx'd
D: All sets unbroken

OHS felt easy. MU's and L sits were challenging. DU's getting a lot better. Didn't even feel winded.

JJL @ CFN said...

A. Overhead Squat @ 32X1; 5 x 5 – 80%; rest 2 min
115, 125, 135, 135, 145
B. 3 muscle up, 10 breaths, 10 rounds
first 5 rounds unbroken, 2 in rounds 6 & 7, singles in 8, 9, 10
C. Plank on rings – 120 sec total work
:38 seconds on first hold…broke MANY times after that…was tough
D. 25 double unders, rest 30 sec x 8
Broke sets 3 and 7…was due to focus, not fatigue

Rest 5-10 minutes

Only 190 calories…poor effort

Anonymous said...

A. 1x65kg, 4x70kg. Coming back from shoulder tweak.
B. 1x3, 2x5, 3x1, 2x1.
C. Lots of 10sec holds.
D. New speed rope. 3 sets broken into 10s-ish.