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| Chef Casey thinking about his next dish as he digs into the pain of the burpee/KBS combo |
TRAINING:
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
I luv this $#!+
ReplyDelete~gm2
Wed Dec 1st WOD
ReplyDeletecouldn'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'!...
~gm2
Yesterdays WOD
ReplyDeleteRow 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
A1: 70,75,77,79,82
ReplyDeleteA2: 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
Soren
A1) 175,175,175,185,185
ReplyDeleteA2)1st unbroken/rest broken
B)subbed 30sec sprint/30sec off - airdyne
C)UB/UB/b/b/b
D) broke it up last two sets
A1. 152/165/175/182/185
ReplyDeleteA2. 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
Hey BK,
ReplyDeleteI 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.
A1. 135,155,170,185,190
ReplyDeleteA2. 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.
Squat @ 205x5, 240x5, 270x6
ReplyDeleteA1: @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
Nik
Stephen!
ReplyDeleteGo 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''
Translation;
''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!
A1 125,135,145,155,165#
ReplyDeleteA2 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.
Great! Yeah, I guess I could've just checked the website. Lol. I'll hit the store soon.
ReplyDeleteAnd that is def one badass team.
Thank again bro.
A1. 205, 205, 215, 225, 225
ReplyDeleteA1. 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.
BK,
ReplyDeletehow 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!
A1. 135, 155, 165, 165, 165#
ReplyDeleteA2. UB
B. 40, 43, 48, 42, 45
C. UB except for last set (8-2)
D. Hard
I am just starting with this blog and need a little translation. What is a side bridge?
ReplyDeletebryan, side plank - elbow and feet only touching while on your side, body straight the whole time from head to toes, hips off ground
ReplyDeletewelcome
Gord...were you looking at bidding on a guitar on E Bay the other night?
ReplyDeleteA1. 185,195,205,215,225(1+1)
ReplyDeleteA2. All UB
B. 40,48,46,32,50 (forearms were shaky from pullups)
C. All UB
D. UB (tough but good burn)
A1. 175/195/215/225/235 (got PP, failed all 3 Power Jerk)
ReplyDeleteA2. 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
Is a chin up a strict pull up?
ReplyDeleteHow about a side bridge? Is it a side plank? :?
@anonymous -
ReplyDeletechin-up = pull-up
side bridge = side plank per coach's description above.
A1: 95/105/115/115/110 - wanted to have solid form the last round
ReplyDeleteA2: all UB
B: 43/45/50/47/55
C: all UB
D: UB
Lars!
ReplyDeleteAll dependent on what your waist size is. 32-34 at your bwt and its medium. 35 inch waist and above - large.
PJ: 195, 215, 225, 235, 240
ReplyDeletePullups: (strict + kips)
10+10, 10+10, 10+10, 10+10, 7+13
Doubleunders all unbroken:
57, 57, 55, 55, 54
TTB: all fast unbroken
Bridges:
R: unbroken
L: unbroken
R: broke once @ 51
L: unbroken
R: broke twice @ 42 and 55
L: broek once @ 50
Lamarr Smith:
ReplyDeletePJ: 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
Bridges:
R: unbroken
L: unbroken
R: broke once @ 51
L: unbroken
R: broke twice @ 42 and 55
L: broek once @ 50
Unit,
ReplyDeletegonna 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)
A1. Push Press x1/Power Jerk x3 180#/185#/190(x3)
ReplyDeleteA2. 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.
A1: 155, 165, 179, 185, 190
ReplyDeleteA2: 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
Training from Sunday Dec 5:
ReplyDeleteBack Squat:205(3),235(3),260(12)
Bench Press:160(3),180(3),205(10)
+
Row:complete
MU: UB through minute 8, 2+1 on 9 and 10
HSPU:45+25 bumper for 5min,45 bumper for 5 min
Triplet:1:41,1:41,1:38,1:42,1:48
Row:complete
A1.155,165,175,185,185
ReplyDeleteA2.all unbroken
B.44,52,51,53,55
C.all unbroken
D.all completed
Good training day, also picked up an airdyne, new, off craigslist for a steal
Front Squat 335x2, 355x1 (Fail x2)
ReplyDeletePress 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
115 125 135 145 150 (weak)
ReplyDeleteunbroken
52 52 52 52 51
unbroken
1 set of side bridges, ran out of time.
Part 1:
ReplyDeleteA. 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.
Unit, good idea with the strict/kip. Should have checked the posts before doing the workout.
ReplyDeleteA1. 60-67.5-70x2-70x2
ReplyDeleteA2. 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
A1 - 115,135,155,175,185
ReplyDeleteA2 - All unbroken
B - 51,50,56,44,53
C - All unbroken
D - ran out of time
A1. 155-175-185-195-205
ReplyDeleteA2. 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...
A1. 155,185,155,185,185 (DON'T LAUGH!!!)
ReplyDeleteA2. 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.
A1. 135, 145, 155, 165, 170
ReplyDeleteA2. 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
Thx Steve and AJ... and thx 4 postin ur breakdown... I enjoy lookin at this...
ReplyDeletemix 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
~gm2
Deadlift
ReplyDelete135x5, 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.
Extra:
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).
hey steve, you enjoying those 5 mile ruck runs?
ReplyDeletei feel ya man...
A1: 175,185,195,205,210
ReplyDeleteA2: all UB - easy
B: 50,50,50,50,50
C: all UB - easy
D: did 30s/side X 3 - tough
Rory -
ReplyDeleteMaking 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.
39/6'2"/199
ReplyDeleteA1 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
Sunday, Dec. 5th WOD
ReplyDeleteRow: 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
26/m/145
ReplyDeleteSat 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)
D: UB
A. 187,200,210,220(1+2),220(1+1)
ReplyDeleteA2. UB COVP
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!
DL 5-3-1 150-170-190 no extra reps
ReplyDeleteA1. 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
a1. 135, 155, 155, 165, 175
ReplyDeletea2. all unbroken, all kipping
b. all between 47 and 52
c. Unbroken
d. Unbroken
A1: 70, 72.5, 2x75, 77.5kg
ReplyDeleteA2: 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.
Part C on the rings I shoulda said.
ReplyDelete