tues, jan 11, 2011

wassup Dawgs - I'm 2 today!

3 sets:
20 unbroken chin ups
Row 400 m @ 95%
rest 5 min actively
30 sec amrap DU's
30 sec rest x 10

post notes and reps to comments
single training wed, thurs, fri/sat off, sunday competition, mon/tues off, wed onward build till season begins


Sean Greeley said...

Happy Bday Chloe!

Lisa M said...


Shoulder is still a problem and can't do kipping pullups is there a comparable sub until I get this under control. I was thinking maybe ring pushups or dips! Thanks

Trevor Salmon said...

Happy Birthday Chloe!

DeeJay said...

Happy Birthday to Chloe!

Angelo Fosco said...

Did af wod 14 today, got 10/9+7 so a score of 17 reps. Tues off, following blog weds/thurs then friday off and I'm competing in Indianpolis at the Crossfit Indy North Great Lakes Invitational saturday 8 A.M. - 6 P.M. Will try to make up big dawgs comp on monday if up to it! :)

Angelo Fosco said...

and Happpppy birthday Chloe!!

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

happy birthday!! year 2-3 is a big one...enjoy!!

Soren said...

Happy birthday - terrible twos eh? My two year old is testing us at the moment, still love her but MAAAAN, some days!!!

1 set: 20UB/1.16.9
2 set: 20UB/1.17.1
3 set: 20UB/1.16.5

D/U: between 21-30, mostly unbroken


Mizar said...

Happy Birthday to Chloe!

NCovino "CFRedline" said...

20ub - 1.27
18+2 - 1.28
20ub - 1.27

Did :30on/:30off airdyne sprints x 10

Casey S. said...

aww she's just adorable!

Rnd1:UB PU+1:39 row
Rnd2: B Pu+1:39 row
Rnd3: B+1:39 row

So happy about my first set of pull-ups, felt so good and it's the first time i've done 20 in a row oor bar(it's a bit thicker). felt like I had no oomph on the row though, just consistently slow I felt like. My grip is smoked though!


Until 5 I was so solid, got a nice little pr at 61Du's unbroken and felt like I could have done more if I had time! Started really death gripping the rope later in the sets and you can tell when my arms got fatigued! I was also breathing like I weighted 400lbs and trying to jump rope towards the end I was holding my breath while I jumped for some reason.

Anonymous said...

Awww. Happy birthday Chloe. She is too cute!

Siu said...

What a total doll! Happy Birthday lil' one!

Heavy Evy said...

Terrible Two's! AHHHHHHH!

Yesterdays training:
B:315 kept the weight down, due to back tweak.
C:9,6,5 no inch worming.
D: Done hands behind head.

Saturdays Vid:ohs 160#, 14:04metcon

Part 1

Part 2

Becky said...

i started having flash backs to last january when we were asked to do 3 sets of 20 unbroken chin ups and on my last rep i threw myself off the bar......
it didn't happen today, but, i only did the first 2 sets unbroken then 13/7.

had to cut break short so i could coach class.
double unders: 31/13/16/25/24/25/25/21/25/24

but, i'm getting better.....

Thad said...

Happy Birthday Chloe!

no energy in legs for rows today

DU,s: 51,38,29,50,50,52,37,39,40,47
Du's not bad today 4 UB sets, they have been really in consistent lately.

Gaspasser said...


28,28,34,35,28,35,50,8 (smoked),37,28
Got new rope in mail last night, getting length right.

Anthony said...

Happy Birthday big girl!!!!

Steve Howell said...

Happy Birthday Chloe.

sj said...

Happy Birthday Little Lady!

pull-ups on rings, broken (still no bar in garage) + rows @ 1:35, 1:39, 1:40
- wind sucked today! oooph
- must work on shoulder stamina...& get stud bar put in

DUs: 15/18/18/26/33/22/22/34/27/28
- feeling better every time! form is getting a LOT tighter :)

NW said...

Happy Birthday!!! So coach, does she run the show like my little sister does in our family? :)

Press 3x5 @ 105#

Subbed Airdyne for row (sore as a mug from yesterday DL/DU WOD)

1: Unbroken+1:12
2: "" + 1:14
3: "" + 1:16

skipped DU AMRAP
Worked DU in sets of 20 for 3 sets, calves cramped like crazy and nearly found nemo in the trash can after the airdyne (sushi for lunch before hand, oops)

NW said...

Also, should note Airdyne was to 40 calories

ROBO said...

All PU unbroken
Row times
1:10, 1:17, 1:18

DU were rough
15, 29, 23, 29, 18, 18, 29, 24, 32, 29

Lars said...

Happy Birthday!

1. UB, 1:14.8
2. UB, 1:17.3
3. UB, 1:21.4


1. 58UB
2. 60UB
3. 45 1 miss
4. 54 1 miss
5. 67 UB
6. 59 1 miss
7. 52 1 miss
8. 67 UB
9. 54 UB
10. 50 UB

Pull ups and rowing was tougher then expected. Really slowed down. DU's felt good. Calves will be sore tomorrow.

Nathan H. said...

Legs still really sore.

Pullups unbroken
Rows were 1:11, 1:17, 1:21

last row killed my legs. Intense writhing pain for about 2 minutes. Arms and lungs fine.

Garage Crossfitter said...

subbed 300FY due to wrist still feeling alittle sore
score = 214, 1st time doing it a month ago 200.
Not happy at all with this score

Joel B. said...

Happy Birthday, Chloe! She can see everything from up there, I bet. I love seeing the kid stuff posted as mine are pretty much the same ages...within a month on both. Super fun.

CU UB, row times:
1:17, 1:19, 1:20

DU's 396 total. By round they were between 35 and 44. Scratch paper got scrapped at work.

Lisa M said...

Did amrap ring dips ub and did 10 if couldn't do ub followed by 10pushups then row

1. 12ub rss/10pushups. Row 1:31
2. 8/2 7/3 1:32
3. 7/3 7/3 1:33

DUs 54/45/50/46/52/50/50/52/52/52
Total 503!! PR for Rhiannon even with the rest cycle

Steve Howell said...

from jan 3rd

Unbroken 2.0

10:48 rx'd

wanted sub 10. wasted to much time between transitions.

JHo said...

Worked up to a heavy 5 on axel dead 198k and a heavy single on the jerk 110k

Started pull ups strict and finished with kipping if I needed it.

20 strict/Row 1:14
16 strict 5 kip/row 1:14
14 strict 6 kip/row 1:21

442 DU

Julian Cruz said...

Happy Birthday Chloe!

Set 1:UB,1:17
Set 2:UB,1:20
Set 3:UB,1:20


Brian said...


def. started too hard on the first row and couldn't keep it up

DU,s: 15, 29, 15, 26, 25, 33, 28, 31, 29, 41

used a new jump rope today and couldn't get a hang of it, think it needs to be longer, i was getting better towards the end though

Evan said...

Pullups - done, worked on butterfly until I lost my rhythm then moved to normal Kip

Rows - 1:19.8; 1:23.4; 1:26.5

DUs - 38, 33, 33, 42, 38, 36, 30, 43, 43, 43

Stephen B. said...

Jan 6 wod:

KBS: 29/28/26/27/26...all ub
BPU: 8/7/6/5/6
DUs: 98(ub)/61/85/83/72

Score: 567(+120)= 687

Took too much time transitioning into BPU. Did most strict until I wised up on last set. Really wanted UB DUs but wasn't happenin today.

Rory Hanlin said...

Subbed half strict chins, half kipping.

Legs hurt bad on the 400m

Walked across the gym for the rower.

Gym might be closed tomorrow due to weather. Probably won't be able to do the wod tomorrow.

Becky said...

sweet du numbers lisa m.

Anthony Skvarka said...

Unbroken, avg of 1.18 minutes per 400 meter

Needed to push through a couple of warm up rounds before I could hit decent rounds of unbroken in the range of 40 to 50.

Happy b-day!

Paul Klein said...

My legs are trashed from the test on Saturday. I took an ice bath Sunday night and I am still really sore.

20ub / 1:15
20ub / 1:19
20ub / 1:22

My legs were on fire during the last 400M.

Double Unders:
38, 36, 30, 38, 39, 42, 32, 38, 29

Happy Birthday Chloe, congrats Coach on such a nice family.

What do you guys think of the 250K 1st place prize for the games winner this year. That's real money! I wonder if we will see some new amateur / semi-pro athletes that wouldn't have ordinarily been inclined to compete. But now have 250,000 reasons to give it a shot.

ryandrew11 said...

Set 1:10 UB,1:14.5
Set 2:10 UB,1:17.3
Set 3:10 UB,1:18.7

DU:47 (UB),46 (UB),35,41,49 (UB),43,50 (UB),36,41,45 = 433

heavy rope used.

massive massive massive headache after last set of DUs. All through top and back of head and went away very slowly, I couldnt move. Experienced this for the first time during the Flight Simulator a couple weeks ago, but this was much worse. Did some googling, and there are all sorts of explanations. Anyone here have this experience?

crossfitkel said...

all sets of pullups unbroken.

1:24, 1:22, 1:24

sets 4 and 6 went unbroken. rest I kept tripping up around 35 and had to restart.

Steve Howell said...


unbroken 2.0 time was 10:53

RichJ said...

All strict Chin ups
Row was rougher than normal

Used new rope for DU's...High 68 Low 32

Anthony said...

Set 1; unbroken / 1:20
Set 2; unbroken / 1:20
Set 3; unbroken / 1:27

368 total reps of Double Unders. 53 highest reps and 30 lowest.

Nathan H. said...

Rested a few hours because of how painful my legs were post row.

60, 60, 60, 45, 60, 52, 59, 57, 57, 59


Brandon said...

ub x 3

Felt like crap with the cold going around and still tried to do DUs afterwards. Stupid decision. Ended up doing 15 mins of DU practice off the clock and then taking a nap.

Hopefully tomorrow will be better.

Jeff @CF Redline said...

set 1: UB/1:19.4
set 2: UB/1:19.7
set 3: UB/1:21.7

TOTAL = 439 Reps

Did butterfly pull-ups for first time in WOD...much faster and efficient

Vic @ CF Redline said...

Set 1: Unbroken / 1:20
Set 2: Unbroken 5 deadhang+15 kip/ 1:25
Set 3: Broken 17+3 / 1:31

268 total reps of Double Unders.

POW: Cellucore+Refuel

Lisa M said...

@Stephen B

Holy Shiiit how can you make the rope go that fast WOW is all I have to say - nice work

Thanks Becky DUs are one of my faves- I always suggest to those struggling to do them with NO music in the background. Because I know all of us are more than capable physically it is just a rhythm thing and I find when I can hear the rope and nothing else I get a much better rhythmn going and I can easily go UB

Adam Rogers said...

pullups unbroken
row times - 1:18,1:18,1:18

DU's - 42,52,41,52,53,44,44,53,40,52

Laura CF Redline said...



Lisa M thanks for the suggestion you posted. I'm going to try it as DU's are one of my weaknesses. My shoulders always seem to go first. I try to keep them relaxed, but that's hard to do. The set at 40 was my only UB one. On another note: I'm very happy that I was able to do 20 UB pull ups for the first two sets. First time ever getting 20 UB PU's.

Pete @ CSC said...

Pullups: Unbroken
Rows: 1:10.8, 1:15.8, 1:16.1
DU’s: 48,50,42,35,53,42,41,39,50,45
Usually broke DU's once per 30 sec period, a couple were unbroken.

Stephen Flamm @ CSC said...

Tested my split squats today after 7 weeks of building up single leg strength. Passed for 8 reps with each leg at 3010 tempo using 1/3 bodyweight in each hand (65 x 2). Very pleased...


PU/rows: completed, with rows at 1:20-1:21; probably closer to 90% than 95%

Brian Maier said...


Power Clean - 3,3,2,2,1,1 - 2min rest

50 strict HSPU's

Pullup/Row total working time per set
1st set: 1:53
2nd set: 1:57
3rd set: 1:57

*all pullups UB
*Need to work on burpees while fatigued so did 15 burpees the 1st minute of each 5min rest period. Other 4min of rest on airdyne.

Patrick "Phatty" Vuong said...

did 2nd part of workout

47, 33, 25, 31, 34, 32, 37, 32, 30, 27

= 328

Anonymous said...

This is Nate.

Pull-ups unbroken.
Row times:

Followed AJ's advice and did Du's with 5 min rest after last row. I was assuming there wasn't a set rest time between rows and du's, but I wanted to do them still a little fatigued. It showed:

38, 34, 32, 34, 33, 33, 31, 26, 36, 41. Broke at least twice each set. Last set only broke once. Felt like I was swinging the rope so slow.

Anonymous said...

Nate again.

Nice work on Unbroken 2.0 Steve!

Steve Howell said...

thanks Nate, i was gunning for the times you boys put up but just didn't happen today.

Steve Smith said...

Traveling today

- Strict chins on icy bar
- 400m Run on icy track


- Pullups were very controlled. Would have lost grip on the ice with a kip/buterfly
- Run included about 20 meters through a fence onto the track.

Steve H - Great job on Unbroken 2.0

Steve Smith said...

Good luck, Angelo!!

Brent Maier said...


80% triplets in 3 lifts. All very strong, worked on form and depth. After watching the last video test, i saw some flaws. Felt good about tonights session.

1: UB + 1:11s
2: UB + 1:16s
3: UB + 1:19s

DU's: 60, 55, 52, 50, 50, 50, 50, 50, 50, 50

50 allows me 1 failure and 2 if I'm cruising. I wasn't going to drop below 50 tonight. Rhythm was good, much better than last week.

lk5280 said...

Set 1: PU's unbroken; 1:27 row
Set 2: PU's unbroken; 1:27 row
Set 3: PU's unbroken; 1:26 row

31, 35, 25, 20, 28, 25, 23, 21, 25, 26

Great workout. DU's getting there, pleased with pu/row workout today.


Chad Hall said...

First day back after 3 months of 5-3-1.

I put 15lbs on my squat and deadlift and 5 on my shoulder press. PRetty happy with the outcome, now I'm hoping to keep the majority of that and get back on this training, which I have missed immensely!

I'm at police college for 3 months so don't have the typical equipment unfortunately so I'll have to make some subs.

Part 1 was ok ... didn't feel up to par on the rows.

Part 2 I only did 5 sets because my left calf has been tight, but getting better. Did 45/47/45/43/42

Good to be back!

Eric Montgomery said...

1:34.5, 1:40.2, 1:44.7 on the rows. All pullups unbroken but got gassed quick.

DU numbers: 23, 18, 25, 26, 27, 28, 30, 25, 33, 27.

Had trouble getting any rhythm going, especially early.

Eric Montgomery said...

Oops, I was an idiot and rowed 500m on each set of part 1.

Heavy Evy said...

Pull Ups done,

Rows 1:14,1:17,1:21

Legs have nothing in them.

Was real short on time and will make up the Du's.

Anonymous said...


Subbed RR for pull-ups. I am still having some elbow issues..ugh.
2:21-2:29-2:33 (rows were around 1:30 to 1:35)

DUs: 33-27-25-25-35-20(rope kept getting caught on my ponytail)-44 (UB and new PR!)-24-32-29

Siu said...

Round 1: UB PUs / 1:28.1
Round 2: 18 PUs (some skin movement in the palm so I stopped) / 1:38.1
Round 3: Broken ring rows / 1:30.2


PTS said...

chins half strict half kipping all UB
row times 1:15,1:17,1:18

DU's = 38,55,42,40,46,43,44,42,45,40 = 435

Chris said...

1)ub - 1.17
2)ub - 1.17
3)ub - 1.18
4)ub - 1.20(dumb)
5)17+3 - 1.22(dumber)

10rnds of DU btw 26-34