thurs, dec 9, 2010

so bright and shiny; i just wanna hold it and squeeze it and do bad things....


A. Clean Grip Dead Lift @ 11X0; 10 sets of 3 @ 50% 1RM; rest 30 sec b/t sets
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are tough
C. KBS - 20 heavy russian swings; rest 90 sec x 5

post loads and notes to comments


PTS said...

are we using 50% of DL max or CGDL max? Not sure of CGDL.

Ross Blake said...

Nice rig. Having trouble finding a second hand one so I might just have to get myself a brand spanker for xmass.

Rows from yesterday.

rest 10min - hsh as 4x 30sec
DNS (absolutely broken)

pwo: 1/2 banana, 40g salmon, 3g l-g

Kyle F said...

Tues Dec 7th

A1: 155/175/185/195/195
A2: As Rx'd
B: 40/35/38/20*/49
*Damn shoe came untied
C: As Rx'd
D: As Rx'd

Soren said...

Row from the other day
and that was the end of it - did it early morning and unusual for me, so had nothing. Was watching the clock to much and probably went out to slow, 94% but it didn't matter in the end anyway!
Did the hand stand as warm up for tonights cleans

A: 90kg 50% of max deadlift
B: 80,85,87,89,89kg
C: complete

had nothing for the clean! Last time I got a 92 for the last set but was working on changing my start position, lead more with chest, so it felt like I had less punch and had to get down to catch it in what became an ugly catch, bit like a star jump with my legs! It was ugly, so didn't push for more. Might have been underfuelled today, or maybe just one of those days!


Steve Smith said...


Part 1:

10 Sec hill sprints x 21; 45 sec jog/rest

Rest 8 hours

Part 2:

Row sprints

48.6, 48.7, 48, 50, 49

Freestanding hand stands within a 3'x3' square. Total of 120 seconds in 5-20 second efforts. Funny how much easier it is to walk on my hands, than it is to 'stand still.'

50, 49.3, 49.9, 50, 49.0

- Couldn't get the .5 seconds faster each time

PTS said...

A. 232 lbs.
B. 185,195,205,215,222
C. 70lbs for all sets.

AJ Moore said...

c.used 110lb stone and did stone to shoulder 20 reps x 2

OPT said...

PTS, if you have your CGDL max use that, if not, the %'s chosen will still get the speed ingrained in the brain..

NCovino "CFRedline" said...

A) 185# speed focus
B) 155,185,185,195,205x2 2 failed reps
C) 2 poodx3x20

NW said...

Lots of subbing/altering today

A: DL @250x5,285x5,325#x7
B1: DB thruster @ 50#x5 sets
B2: 6 pullups, 3 sets kipping 1 set strict, 1 strict plyo rest 1 min
C: DBS @65#x3 sets, 75, 85 broken (13/7)

Tried to PC, no go with wrist. Slowly but surely getting better.

Gord said...

A. 174# X 10 sets of 3
B. 152/162/172/185/192
C. All done with 2.5pd. Smallest set was 5

Gord said...

oops A. should read 147X 10 sets of 3

Anonymous said...

A. 155
B. 105/115/125/135/145
C. 5 X 20 unbroken 24KG KB

Alex said...

Been on the site for about 2 weeks now and I love it. Haven't had a high volume week yet though.

A. 155
B. 105/115/125/135/145
C. 5 X 20 unbroken 24KG KB

Becky said...

a. @135#
b. 85, 105, 115, 125, 135 failed
c. 55# kb swings

Anthony said...

A 175# . Worked on speed. Not quite 50%
B 155-165-175-185-187
C 2 pood. 20X5

Lars said...

A. 265
B. 225x3, 245x3, 255x2, 255x3, 265x1
C. 40kg x20x5sets

CGDL felt good today.
PC's weren't very good, a little dissapointed with it.
KBS felt good. Need a heavier KB - maybe a 48kg.

Mid back is tight from the rows yesterday. Feels good though.

Ankle has been considerably better. Still being careful with things, but walking normally again. Just side to side movements that feel bad.

Jeff @CF Redline said...


A. 10 sets of 3 @205#
B.Power Cleans - 155#/175#/185#/195#/205# (failed on 3rd rep @205#)
C. All KBS Unbroken (used 79.2# KB)

Heavy Evy said...


Saw this and immediately thought of your 4 days in the Dominican.

Translate that!

LuLu said...

Part A: 135lbs
Part B: 105/115/120/125 all sets of 3, then last set @ 130lbs. Failed last two but I did get one!!!! Yeayyy :)
Part C: All sets at 32kg!!!! Unbroken!!!!!

Brandon said...

A. 225
B. 185/195/205/215/225(f-2)
C. 70/80/90/100/110 all unbroken DB swings

Paul Smith said...

Yesterdays WOD:

damper set @ 7
50, 49, 49, 50, 51

handstands done in 5 to 10 sec intervals

damper set @ 10
50, 50, 52, 52, 52

decided to try a higher damper setting to see how this would change my stroke on the short distance. As you can see it didn't help, really felt gased on the last few sets.

Joel B. said...

A: all at 165
B: 165, 175, 179, 190, 195
C: 32kg

really happy about how I am getting stronger on pc's and in general.

Aaron Betts said...

A.CGDL 190# all

Included some weighted dips before I got started.
Still looking for a hotel that takes pets so I can register for the garage games.

NCovino "CFRedline" said...

these 5am wods are playing tricks on my eyes.. only did 3 sets of KBS instead of 5..

DeeJay said...

A. 255
B. 255-265-275-286(2), big tear on my thumb could hook grip anymore
C.70# DB

Nathan H. said...

Oh DJ, you're going to be so upset with me.

A: DL: 245
B: PC: 225, 245, 265, 275, 285/1 (missed 2nd powerclean, attempted a third full clean, missed it) rested 3 minutes 285/3
C: 106 all unbroken (53 each hand)

ROBO said...

A. 255
B. 205, 225,235,235,245
C. 2 sets of ground to shoulder 110lb atlas, 3x 2pood KB

DeeJay said...

stupid iphone keeps changing couldn't to could!

Nathan, why did you start with baby weights?

Nathan H. said...


I just had a feeling you were going to say something about that. I can't help that it takes me awhile to get my cns fired up, jeez. I'm also a pussy and afraid to take big jumps too early.

How's your baby thumb?

Kent said...

A 3X10 @ 200#
B 145,155,165,175,185
C 2pood 20X5 UNB

Missed one PC at 185 but since this is my previous 1RM I'm pleased to get 3 reps.

Emilie P-B said...

A. 125LBS
B. 115-125-125-125(2)-130(2)
C. No time for part C this morning, had to go to work :(

Not a good day. I'm disappointed with my cleans today.... Usually, 125lbs for 3 reps not a problem. Before starting the training, the goal was to work up to 135 and maybe try 140. But 125# felt heavy today.
Didn't sleep well last night.

Julian Cruz said...

Tuesday Dec 7 training:


Steve Smith said...

A. 260lbs

B. 100kg, 105kg, 110kg, 120kg, 120kg

C. 32kg KB, 10 swings/arm

- 260# felt light throughout. Tried to set up for the clean mentally.

- Cleans felt solid. Very pleased with the 120kg (264lb) finish, but think I could have either gone higher. Regardless, I've been beaming all morning.

- KBS were fine. Had to do single arm due to availability of weights at gym.

Ross blake said...

A. 70kg
B. 70,75,75,80,85
C. 32,40,40,47,47

pwo: 100g salmon, 1 cup blueberries

Steve Smith said...


- Have really benefited from the static holds we've been doing recently (handstands, planks, etc)

- Moving from CGDL to PWR Cleans feels awesome

- Constantly learning that sleep and diet = clutch

DeeJay said...

Thumbs doing good Nathan thanks for asking... I figure it will be back to 100% in a couple of weeks....

Warming up the CNS is for children... actually I was too lazy to take the weights off the bar so I just started at my DL weight...

Anonymous said...

A 200
B 205/210/215/220/225
C 70 all sets

ryandrew11 said...

A. 160
B. 135, 145, 155, 170, 180
C. 2 pd, 1.5 pd x 4

├╝ber Bania said...

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

A. 275 for all sets
B. 135, 165, 185, 205, 225, 245 (started to semi-split, left leg wandered back on 245, but solid on all other sets)
C. Subbed double DB swings (no KBs, boo globo). #DB each hand:
25, 30, 35, 40, 40 (20reps each set)

Single DB Snatch, Left then Right arm:
50x3, 60x3, 70x3, 80x3, 90x3, 100x1, 105x1, 110x1

AMRAP Double Unders: 200 unbroken. Got excited when I hit 200 and lost my concentration (and my wind). So close to a new PR!

Anonymous said...


I am a day behind and will do this one tomorrow. A have a question on the Russian swings. I am able to do 25 UB KBS with the 53# KB so I am afraid 20 russians with the 53 won't be challenging enough. My problem is the next size KB we have is a 79# which is too heavy (yes I am a girl). What do you suggest? Should I go one arm at a time with a 35# or 40# KB? Any suggestions would be helpful. Thanks.

Adam Rogers said...

yesterday's rowing


2 min handstand hold, feet against wall

now off to play some indoor soccer

Garage Crossfitter said...

A 205
B 155 175 185 190 195
C 70 for all

Brent Maier said...


A cgdl x3: 115kg (253#)
B pc x3: 100/105/110/115/120kg (264#) - bloody nail at 3
C kbs: UBx5 - upped the count to 30 per round.

x5 110kg full squat cleans. Felt great.
x3 400m runs @ 80%

jerf said...

B.155, 175, 175, 185, 195
C. 85#db Unbroken

My stubby sausage fingers can't hook grip my globo's bar!!!

Sean LeFloch said...

A. 205#
B. 185#,195#,205#,215#,225#(1)
C. 5x20 KBS Swing (forgot to do russian)

Heavy Evy said...

Couldn't get to the rows yesterday, so today turned into a double.

6am rows
HSholds 30sx4
51,54....pulled the pin, weak.

3pm Today's

B.200,200,210,220 felt terrible so I went down to 180, and worked on form for a bunch of reps.
C. 80#ub,95#ubx2,95# 16/, 11/15/

Bad warm up for my cleans, pissed off did 235 for 4 the other day, my cleans still need allot of work.

Heavy Evy said...

Oh i've got f-all for heavy kettlebells, so I was using dumbells if it matters.

derb said...


yesterdays rows

10 min free handstand practice

todays wod

A: 175
B: 145/155/165/175/185x1
no KBS hip felt wierd after PC so shut it down

unit said...

taylor smith came 2 town... was excited 2 have a WOD partner!... modded the wod...

A- deadlift- 385(3)/ 415(3)/ 440(3)
B- 3 rounds on 3 min:
5 clean 185
10 KBS (full american) 100lb db
160m run
all rounds ~65-68 sec
C- ring strength series/work


Lisa M said...

Yesterdays WOD

Handstand holds 1:00/:45/:15
Just couldn't hang on for that last 15 seconds wanted to do them in 1 minute intervals. Hurts wrists

1:02/1:02/1:01 had to stop ran out of time. I could not go faster severely cardio lacking righ now

Stephen B. said...

Tues wod:
PP/PJ: 195/205/215(f on pp)/215/225
Chins: 20x5...all UB
DUs: 55/56/58/51/53...all UB
T2B: 10x5...all UB
Side Bridge: complete...ub/ub/b/b/b/b

Angelo Fosco said...

Bicep torn by the short head so did the following this afternoon:
3 rounds:
15 burpees
20 back extensions
20 box jumps 30' box
20 Double Unders
25 GHD sit ups

Rest then did the row sprint from yesterday but ran 325m instead.
1:11, 1:12, 1:13, 1:16

3 sets for HSPU holds (50, 35, 35)

1:15, 1:12, 1:13, 1:13

Steve Howell said...

From Nov 30th

part 1;
15 sec: 231 Avg Watts
20 sec: 206 Avg Watts
25 sec: 180 Avg Watts
part 2;
Time =14:52

*Had to break up the HSC.
*First time ever doing rope climbs in a workout.

Jon Sinclair said...

A. 185 used
B. 135, 155, 175, 175, 175
C. 2 pood KB used

Anonymous said...

Find 1RM High Bar Back Squat @ 30X0

A. All at 105
B. 100-105-110-115-120
C. 53#/UB-60#/UB-70#/12,8-60#/14,6-60#/13,7

JJL @ CSC said...

A. 175
B. 175, 195, 205, 215 (2F), 205
C. 78, 88, 88, 88, 88

Christa said...

DL: 140 ( felt light, hoping my 1 rep may be higher now)
PC: 95/105/115/125/135
KB: 2pd ( did 10 took 10 breaths did 10 more then 90s rest)

Anonymous said...

A: 110kg

B: 80, 82.5, 85, 85, 87.5, 90kg.
Last rep of last set sloppy.

C: Complete with 32kg