tues, dec 7, 2010

Chef Casey thinking about his next dish as he digs into the pain of the burpee/KBS combo


A1. Push Press x 1/Power Jerk x 3; rest 2 min
A2. 20 unbroken chin ups; rest 2 min x 5
B. AMRAP DU's in 30 sec; rest 30 sec x 5
C. Toes to Bar x 10 unbroken; rest 45 sec x 5
D. Side Bridge - 60 sec/side x 3/side; no rest b/t sides

post loads, reps and notes to comments


unit said...

I luv this $#!+

unit said...

Wed Dec 1st WOD

couldn't get warmed up well... switched parts 1&2...
part 2
3:58- calves still tight from repeat 400s fri on the tight track... decided 2 hold here bc still felt ok... need 2 post a 'use with caution' sign up around that thing...

part 1- modified
press- 135(3)/ 140(3)/ 150(6)
25 pu- (strict,kip)- 25,0/ 20,5/ 15,10
50 parallete hspu- 11:55 (20 @2min, 40 @8min)
supinated ring dips- 3,3,3
25 pu- (s,k)- 25,0/ 15,10/ 0,25
supinated ring dips- 2,2,3
db ext rot- 20(8)/ 30(3)/ 20(8)

a lot of subs and shuffeling... fig'd I'd post anyway...
sweet fgb scores Colin and Joey 'Dubya'!...


Lisa M said...

Yesterdays WOD
Row done 2138 m
MU done with lightest band from seated sets of two
Hspus complete just to floor happy with this full contact with floor had epiphany about speed faster on the way down really helps

Decreased to 10 reps for pushups as my shoulder is a bit tweaked.

Row done

Soren said...

A1: 70,75,77,79,82
A2: 5xUB
B: 47,61,53,60,45
C: 2 sets UB, then had to stop, hail and massive thunderstorm.
D: 2 sets UB, 1 set broken


NCovino "CFRedline" said...

A1) 175,175,175,185,185
A2)1st unbroken/rest broken
B)subbed 30sec sprint/30sec off - airdyne
D) broke it up last two sets

Gord said...

A1. 152/165/175/182/185
A2. unbroken X4 -didn't do 5th set as shoulder gst sore when using butterfly kip.
B. 55/55/40/41/32
C. 4 sets unbroken (5set 5/4/1)
D. Ran out of time

Stephen B. said...

Hey BK,

I was lookin to order a pair of BSc longs. I've been searchin for the contact info you've posted on here a bunch of times, but can't find it. Mind posting it again?

Thanks man.

PTS said...

A1. 135,155,170,185,190
A2. 20x5. set 3 with 10lb vest. sets 4 and 5 w/ 17lb vest.

B. done with heavy rope, still getting the hang of it, bunch of misses. 50,33,30,26,24

C. unbroken.
D. broke twice on left side.

NW said...

Squat @ 205x5, 240x5, 270x6

A1: @115,125,135,145,160#
A2: All unbroken
B: 30 to 40 DU per set. A few broken sets
C: T2B, unbroken
D: Completed later

Low back needs a little recovery.

Coach/BigDawgs - on Toes to Bar, can the knees bend? Or is it just get the toes to hit the bar any way possible? Thanks


BK said...

Go to www.crossfitperformance.com and Body Science Store link is at the top of home page.
We have some holiday specials going down at the moment on all our gear.
Currently building a badass team with OPT trained Garry 'Unit' Martin, Joey Warren, James Fitzgerald and CFP'S own Jenny Davis headlining. More to come on this......

Heavy Evy,

''Been surfing Dominican for the last 4 days surf is clean pumping double overhead today''
''Been surfing Dominican Republic for the last 4 days, surf is smooth as a babies bum, waves are cranking through like a machine with 10-12 foot faces barelling across the reef .
In other words mate...perfection!

Kent said...

A1 125,135,145,155,165#
A2 20X5 UNB
B 42,38,46,37,41
C UNB,UNB,8+2,6+4,5+4+1
Grip limiting factor. I find the combo of chin-ups, DU, and T2B to be cruel and unusual punishment. Forearms smoked.
D All consecutive Unbroken.
Hardest part was elbow slipping around in a puddle of sweat.

Stephen B. said...

Great! Yeah, I guess I could've just checked the website. Lol. I'll hit the store soon.

And that is def one badass team.

Thank again bro.

Lars said...

A1. 205, 205, 215, 225, 225
A1. 20 UB x 5
B. Can't do (ankle)
C. 10x5, all UB
D. 30 sec at a time - all BROKEN.

Thought I was going to start at 225, but things felt heavy today.

Pull ups felt good and fast.

T2B got tough on the last set. Abs fired up.

Side bridges suck! Well, I suck at them. It made me sweat like crazy too.

Lars said...


how do sizes work for the BSC? I'm about 6' tall and 210-215lbs...generally wear large (snug fit) or XL (comfy fit).

Maybe I'll ask for some for xmas!

Jon Sinclair said...

A1. 135, 155, 165, 165, 165#
A2. UB
B. 40, 43, 48, 42, 45
C. UB except for last set (8-2)
D. Hard

bryan said...

I am just starting with this blog and need a little translation. What is a side bridge?

OPT said...

bryan, side plank - elbow and feet only touching while on your side, body straight the whole time from head to toes, hips off ground


Anthony said...

Gord...were you looking at bidding on a guitar on E Bay the other night?

Sean LeFloch said...

A1. 185,195,205,215,225(1+1)
A2. All UB
B. 40,48,46,32,50 (forearms were shaky from pullups)
C. All UB
D. UB (tough but good burn)

Brandon said...

A1. 175/195/215/225/235 (got PP, failed all 3 Power Jerk)
A2. ub x 5 - felt great today
B. skipped - doing 10-15 mins DUs in warmups. Will do the AMRAP later today for my 2x/day DU practice
C. ub x 5
D. ub x 3/side

Anonymous said...

Is a chin up a strict pull up?
How about a side bridge? Is it a side plank? :?

Brandon said...

@anonymous -
chin-up = pull-up

side bridge = side plank per coach's description above.

Christa said...

A1: 95/105/115/115/110 - wanted to have solid form the last round
A2: all UB
B: 43/45/50/47/55
C: all UB

BK said...

All dependent on what your waist size is. 32-34 at your bwt and its medium. 35 inch waist and above - large.

Nathan H. said...

PJ: 195, 215, 225, 235, 240
Pullups: (strict + kips)
10+10, 10+10, 10+10, 10+10, 7+13

Doubleunders all unbroken:
57, 57, 55, 55, 54

TTB: all fast unbroken

R: unbroken
L: unbroken
R: broke once @ 51
L: unbroken
R: broke twice @ 42 and 55
L: broek once @ 50

Nathan H. said...

Lamarr Smith:

PJ: 165, 170, 175, 175, 165
Pullups: K = kips, S = strict
15K+5S, 10K+10S, 10K+10S, 10S+10K, 11S+13K

Doubleunders: 55, 50, 44, 57, 38

TTB: all unbroken

R: unbroken
L: unbroken
R: broke once @ 51
L: unbroken
R: broke twice @ 42 and 55
L: broek once @ 50

AJ Moore said...


gonna steal your (strict,kip)

A1 225-230-235-240-240
A2(strict,kip+20lb vest)(19,1)(15,5)(10,10)kipx2x20 no vest
B. 60,53,39(*%$#)50,52
C. unbroken under 15s each round
D. complete

checked my weight, 162lbs, im guessing its because of the simultaneous explosion of liquids that occured on sunday and im just low on fluids, (btw, definitely top 20 worst experiences of my life)

Jeff @CF Redline said...

A1. Push Press x1/Power Jerk x3 180#/185#/190(x3)
A2. 20 Chin-ups - All sets unbroken
B. D/U - 43/31/53/39/38
C. 10 Toes to Bar - All sets Unbroken
D. Side Bridge - All sets Unbroken

Toughest part was the D/U after the final 2 min. of rest following last set of chin-ups.

Joel B. said...

A1: 155, 165, 179, 185, 190
A2: all ub
unweighted unless you count wearing lots of clothes in detached garage!
B: 49, 46, 50, 50, 36
last 5 secs of round 4 got a splitting head ache. Not at all normal or something I have ever experience. It mostly went away so I tried round five. It came back but not as bad probably because I was chicken and let it affect my concentration leading to misses. It hurt a lot. Basically no sleep last night and a lot of caffeine this morning may be cause? I have had that combo plenty of times though without this heading splitting pain. It is gone after the du's.

C: ub but slow--grip challenge mostly

D: complete, all broken

Julian Cruz said...

Training from Sunday Dec 5:

Back Squat:205(3),235(3),260(12)
Bench Press:160(3),180(3),205(10)
MU: UB through minute 8, 2+1 on 9 and 10
HSPU:45+25 bumper for 5min,45 bumper for 5 min

Aaron Betts said...

A2.all unbroken
C.all unbroken
D.all completed

Good training day, also picked up an airdyne, new, off craigslist for a steal

Rory Hanlin said...

Front Squat 335x2, 355x1 (Fail x2)
Press 225x2

A1. 245, 255, 265
A2. subbed strict PU 20, 13, 10, 10. 10
B. 47, 56, 50, 49, 42
C. all complete
D. x2 complete, until my daughter jumped on me during the third set... that ended that

Garage Crossfitter said...

115 125 135 145 150 (weak)
52 52 52 52 51
1 set of side bridges, ran out of time.

Steve Smith said...

Part 1:

A. 5 Mile Run carrying 75# on back.

B1. Walk 40m on Hands x 4; Rest 1 min
B2. 30sec L-sit x 4; Rest 1 min

Part 2:

Today's workout

A1. 90kg, 95kg, 105kg, 110kg, 115kg (fail Push Press)
A2. All unbroken
B. 49, 40, 45, 38, 39
C. All unbroken
D. Complete

- Unbroken sets (Pull-ups and Toes Elbows) easy.
- First 45 seconds of Side Bridge easy, last 15 sec uncomfortable
- Frustrated with the fail on A1. Was heavy, but should have maned up.

Steve Smith said...

Unit, good idea with the strict/kip. Should have checked the posts before doing the workout.

Ross Blake said...

A1. 60-67.5-70x2-70x2
A2. Unboken all sets
B. 50-48-40-42-38
C. Kip first 3sets then 2sets strict
D. Set 1 unboken, set 2 45/15, set 3 35/25

pwo: 500ml coconut juice, 50g salmon, 3g l-g

Adam Rogers said...

A1 - 115,135,155,175,185
A2 - All unbroken

B - 51,50,56,44,53

C - All unbroken

D - ran out of time

DeeJay said...

A1. 155-175-185-195-205
A2. complete
B. 45-35-25-30-35, never felt so terrible with DU's
C. 3 sets unbroken, other 2 broken a bunch
D. very hard for my fat ass

I am suffering after my stint with weightlifting...

jerf said...

A1. 155,185,155,185,185 (DON'T LAUGH!!!)
A2. Unbroken
B. 28,29,19,18,24 (looong weighted jump rope)
C. Unbroken
D. Unbroken

Very low numbers on the power jerk (my press is 200#). Had trouble coordinating hand width and foot placement. Started out far too narrow.

ryandrew11 said...

A1. 135, 145, 155, 165, 170
A2. 20, 20, 10, 10, 10 - first 10 unbroken each set
B. 50, 48, 48, 47, 49 all unbroken
C. scaled to 5 knees-to-elbows unbroken; rest 45 sec x 5
D. unbroken

unit said...

Thx Steve and AJ... and thx 4 postin ur breakdown... I enjoy lookin at this...

mix of Thurs Dec 2nd and Sat Dec 4th...

5 min Airdyne- 154 Cal
5 min rest
A- OHS 5x5 80% @32x1- 135/ 155/ 185/ 205/ 235(2)- felt light, off balance a lil at bottom
B- 3 MU x10, 10 breath rest- alternated ring/bar every other set- ub x10
C- 120s ring L-sit in 4:40
D- 25 DU q 30s x8- ub
5 min rest
Deadlift- 345(3)/ 365(3)/ 385(6)
5 min rest
3 RFT DL 115% x10, 25 bj 24" c step-down
bw 193 today... DL 225... time ~4:08


├╝ber Bania said...

135x5, 225x5, 315x5, 405x5

A1. 135, 165, 185, 205, 225
A2. All Unbroken, approx 20sec/set
B. 58, 57, 55, 56, 57. Total 283
C. Approx 12sec per set, unbroken
D. Unbroken, 60s alternating sides for 3 sets.

Dumbbell Burpee Box Jumps (2' box)
40 x 5, 50 x 5, 60 x 5 (lbs dumbbell each hand. Do a burpee, and hold onto the DB's and jump up on the box, jump down, repeat for 5 reps each set).

Rory Hanlin said...

hey steve, you enjoying those 5 mile ruck runs?

i feel ya man...

Brian Maier said...

A1: 175,185,195,205,210
A2: all UB - easy
B: 50,50,50,50,50
C: all UB - easy
D: did 30s/side X 3 - tough

Steve Smith said...

Rory -

Making lemonade bro.

Trying to mix in a bunch of varied intervals throughout. It's tough not getting frustrated walking through my (now fully operational) garage on the way to our brisk morning jogs.

Looking forward to hanging out soon.

Brent Maier said...


A1 PP: 81/86/91/96/101kg (222#)
A2 CU: Done as complex
B DU's: 57/52/60/39/54 (262)
C T2B: Done
D SB: Done

Stephen B. said...

Sunday, Dec. 5th WOD

Row: 2463m

MUs: all UB except one round...first half true grip second half false grip to full extension w/ turnout

HSPU: off of 13" parallettes...a handful of fails...played with different depths**

5 sets: 11:32...all sets UB

Row: 2281m

notes: I made the HSPU as challenging as I could...

from full ext. off the paral. brought top of head to 2.5" off floor/then to floor until failure/1.5" off floor/4" off floor...tough...all strict

derb said...


Sat Dec 4 WOD

PC: 145/155/165/175/185x3
Couplet: 4:24

Tues Dec 7 WOD

A1: 135/145/155/165/175(PP+ 1PJ)
A2: UBx5
B: 45/40/44/40/36
C: UB (I have alot of trouble kipping these)

Heavy Evy said...

A. 187,200,210,220(1+2),220(1+1)
B.31,35,,32,22,22 heavy rope
C. ubx2, 3 sets with breaks
D. Holy Terrible Batman. 1/side UB, then it got pathetic.

Used gym's rope, really sucked!

BsC team sounds pretty sweet!

Anonymous said...

DL 5-3-1 150-170-190 no extra reps

A1. 75-85-90-95-95
A2. UB-UB-UB-UB-17/3
B. No DUs. Just jumped rope barefoot
C. U-U-rip on hand started bleeding, so switched to GHDSU
D. 60/60-30/30-30/30

JJL@CSC said...

a1. 135, 155, 155, 165, 175
a2. all unbroken, all kipping
b. all between 47 and 52
c. Unbroken
d. Unbroken

Anonymous said...

A1: 70, 72.5, 2x75, 77.5kg
A2: No bar so DH Ring Pull ups. 4x10 and a 9. Way up from last time. Mix of 6 and 7s.

B: 49, 34, 31, 35, 29. 3 or 4 breaks.

C: No bar so improvised with a sort of controlled kip from hollow hang to inverted hang and controlled descent to catching myself in the hollow again. 3 sets of 5 and I was toast.

D: UB.

Anonymous said...

Part C on the rings I shoulda said.