tues, jan 25, 2011

thinking about why you're doing what you're doing is a good thing


A. Squat Clean - 3,3,3,3,3; rest 3 min
(only last 2 sets of 3 are challenging - work on tight out of bottom)
5 sets:
7 heavy front squat
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100%
walk rest 5 min actively

post loads and times/set to comments as well as loads used for FS
double wed, single thurs - training
test on saturday
double training on sunday


Angelo Fosco said...

Rower is across the gym from free weights, so seeing the 0 second rest I doubt I'm going to get the correct response going from one to the other....how do we feel about box jumps or double unders for a sub for rowing? Or just suck it up and run on over there?

Heavy Evy said...

Was going to get back at it tommorow, but I don't know how to sub this with my lower back still not 100%. Getting closer though, eating f-ing bees. Lungs need a gasser regardless, somethings getting done.

Hydro-therapy seems to be helping.

Heavy Evy said...

Roll the rower to the weights, and pull a "f" finger out of your pocket if anyone has a problem with it........thats what I'd do.

Just make sure you roll it back, otherwise you get the "f" finger.

soren said...

A: 60,70,80,90,92 (2)
2 sets with 70kg
3 hour rest (it is called work!)
then 3 sets with 75kg

Didn't stick it at the bottom for the last squat clean, got too low and have no capacity right now to get up again.

the 5 sets was actually good. I never really got into the lactic levels but was puffed after the row.


ryandrew11 said...

A. 115, 125, 135, 155, 165 (2)
All sets with 125# FS
1:23, 1:28, 1:30, 1:30, 1:32

PTS said...

A. 165,185,195,205,215


Casey S. said...

A: 63,73,83,93,123#

So Proud of my legs today, they were ready to squat! Even like doing front squats haha! Very Solid today, good speed under the bar and solid squats coming up! Maybe I could have done 123 for 3 last week!

B: picked 93# Wanted to be able to stay unbroken but still be heavy and not take 30sec. to stand one up! Very happy with my squats on this one they kicked ass! Maybe I woln't struggle with 6squat clean in a row at 95 anymore!

Had problems getting into the rower on the 4th one, feet got stuck. I did catch myself starting to slow down on the row after like 125ish m...really tried to make myself push after I nrealized I did that!

Tyler L said...

a. 135, 155, 165, 175, 185
b. set 1, 155, set 2-5 175

1:48, 1:46, 1:47, 1:48, 2:12

ROBO said...

A. 90,95,100,105,115(f on 3rd)

B. 264x7 for all
The rest felt fast all rounds around 1:30-1:40

ROBO said...

The cleans r in kilos btw

brian cilento said...

just wanted to say thank you again for your time this weekend, opened my eyes pretty wide in such a short time. good luck everyone going into sectional.


Gord said...

squat clean...152/172/182/187/192
Triplet-4 rounds only ran out of time
f. squat187#(broke into 2,2,2,1)

Sq. Clean-152/167/172/177/182(2)
Fr. squat 162#

Chris Dunkin said...


Triplet: 225x7,225x7,230x7
times: 1:26,1:28,1:46

stopped after 3 sets. building back up to full rx'd.

John said...

205, 215, 225, 245, 250lbs.
225 for all 5 sets
times were between 1:30 and 1:40... didn't mark down exact times. I was briefly interrupted during the 4th set though... so that was at least 2 mins.

jennifer hunter-marshall said...

Traveling and had to work out in my hotel room.

For time:
80 air squats
10 handstand push ups
60 air squats
20 handstand push ups
40 air squats
30 handstand push ups
20 air squats


RichJ said...

A. 185,225,245,265,276

5 sets complete
265lb - FS

Tried to move AFAP but recovering from pnuemonia, lung capacity took a big hit and struggled thru 4 and 5.
Walked stairs for rest

diego said...

Thanks to your and your bro for everything. Looking forward to implementing all things learned, both as coach and athlete. Happy b day, buddy.

Becky said...

double under work before

a. 65, 85, 95, 115, 135
115 for front squat

only fit in 3 sets
1:54, 1:45, 1:54 were my times

Steve Howell said...

A: 85kg/90kg/95kg/100kg/105kg
FS: 100kgx5x7
Times: 1:28/1:31/1:35/1:36/1:39

Kent said...

SC 135,155,175,190,200(2) (15#PR)
Triplet @ 185#FS

Pumped about Squat clean. Prev 1RM, 185#.
Thanks James for the tip you gave me at the Big Dawg comp 2 weeks ago. It's really helping extension. Happy B-day young fella!!
Stoked about reaching the 200# milestone. Had the 3rd rep to my shoulders but lost my balance out the back door.

Still buzzing. zzzzzzzzzzzz!!!

david83 said...

Hello everyone and Happppppy Birthday james ( just read that, had no idea) have a great day and hopefully you get a bit slower with age. ;)
part one;
250- 2 missed one

part two- went a little to heavy and totally had to have a " one on one" with myself to do the last set
all sets 235 -7 reps

thanks d

Bin said...

A. 90kg, 95kg, 95kg, 100kg, 105kg

B. 205 on the FS, row times were :30 to :34. The squats were pretty heavy coming off the cleans; I think round times were from 1:30 to 2:00.

Steve Howell said...

Happy birthday coach!

Matt Mo said...

A. 155,165,175,185,195

B. @135. 1:07,1:06, 1:09, 1:09, 1:09

row splits 27.7, 26.2, 28.8, 28.9, 28.8

slight head ache after round 4 and 5. dehydrated?

Ryan Hughes said...

A. 135, 185, 195, 205, 215
B. 205lbs used all sets were done in 1:20 except for the third that was 1:23 sec

NW said...


A: 135,145,155#. Cut it short, trying to fix some things but won't get help on it til tomorrow. Will re do.

1: 1.32, 1:28, 1:38, missed start button, 1:58
- 155#, 165#x4
first 3 sets were done on airdyne to 15 cals. Man those took everything from the quads, made me go to my "happy place"
- last 2 sets were with rower, tough to get into it but much easier on body compared to airdyne. That shit sucks.
- airdyne was 20m, rower was 40m away from rack

kent said...

205 on front squat

Jeff @CF Redline said...


Squat clean - 135#, 150, 160, 185, 200
5 Rds - 1:25, 1:35, 1:45, 1:55, 1:50
**Used 205# for all sets of FS

Forgot to reset the rower each time so times should've been a few sec faster. 205# for the FS was just right.

Poly said...

Trying to run with the pack again for a bit.

A. 185, 205, 225, 245, 265
B. 3 sets @ 225: 1:18, 1:22, 1:18
Ran out of time.

Got to see Dr. Randy Gregg yesterday. He wasn't willing to give me any of his 5 Stanley Cup rings or any of his family's Olympic medals, but he was willing to give me the gift of surgery. Apparently I actually tore my labrum 8 years ago and it has been misdiagnosed since, the 3 partial tears were recent and just put it over the top. No competing this year, but I will have a functional stable shoulder. So happy and excited.

Kendra said...

A. 95, 105, 110, 115, 120
super happy with these, i haven't squat cleaned too often but felt good!

B. use 100# for FS
1:49, 1:51, 1:46, 1:49, 1:47
felt good..all I could think during rest was I hope this lactate clears out of my legs!!

Brandon said...

A. 165/185/195/205/215 (f-3)

225 x 5

Lars said...


185, 195, 205, 225, 235

FS loads

185, 190, 195, 200, 205, 210, 215

Squat cleans felt stronger each set, and could have gone heavier.

FS were fast and UB. I tried to pick a weight were I wouldn't be taking too long to do it and I could work on speed.

The burpees and the row were pretty rough after the FS'. Hips felt tired.

Joel B. said...

A. 155, 160, 165, 180, 190

145, 145, 135, 135, 135 for FS loads.

Anonymous said...

This is Nate.

Did Again Faster wod 15 today. Felt good. Should have pushed harder but the set-up for the wod was interesting and I wasn't sure how the movements would compound; turns out they didn't really which left me plenty in the tank. Fun nonetheless. Representing Team OPT!!

May do the squat cleans in a bit depending on how I feel.

Happy birthday Coach!!! Looking forward to seeing you at the GG!

Julian Cruz said...

happy birthday coach!

First day back after three days of the flu. should have taken it easy but was excited to get back. Tweaked my knee on last set of front squat hopefully nothing serious.

Burpees started to get slow on 3rd set.

Garage Crossfitter said...

Happy birthday coach!
some more ben and jerrys tonight? ha

A. 155 175 185 200 215
175 for all sets
weird, i didnt time sets but i timed the rows
:30 :27 :28 :27 :28
not sure why i did that

Pete @ CSC said...

A. 135, 155, 175, 195, 215
Part 2: 205# FS for all sets. Times: 1:17, 1:18, 1:17, 1:16, 1:16

JHo said...

SC 85, 90, 95, 105, 112
3rd rep on last two sets was a grinder

set-FS/row/total time

2x8 Trap 3 15#db
2x8 Ext Rot 20#db

Awesome seminar this weekend in CT. I learned a crap ton. I have already started testing. Thank you.

Ross Blake (AUS) said...

75kg is my current 1rm!

set 1. 60kg
set 2. 60kg
set 3. 62.5kg
set 4. 65kg
Set 5. 65kg

David said...


A. 60, 70, 80, 91, 95kg

B. Only time and energy for 3 sets.

91kg, 1:43
91kg, 1:37
91kg, 1:37

Angelo Fosco said...

Did what my man heavy told me too, good suggestion bro.

185, 205, 215, 225, 235#(2)

205# 1:19, 225#(4 sets) 1:29, 1:25, 1:29, 1:32

Way harder than expected...set 5 fronnt squats were almost too much...incredibly painful. Knee tendonitis is pissed off at me now.

Angelo Fosco said...

Happy birthday coach!!!

DeeJay said...

A. 220-240-265-285-300
FS - 100kg

Clean triple video - http://www.facebook.com/profile.php?id=513209270#!/video/video.php?v=10150091257819271&comments

Gaspasser said...

245 - 1:50, 2:00, 2:15, 2:10, 2:00
then went and jumped out of a perfectly good airplane!!
The landing hurt less then the damn squat cleans did:)

Steve Smith said...

Part 1:

235, 245, 255, 265, 275#
- Felt very solid
- Haven't felt that good with cleans since hurting back

Part 2:

FS - 275#

All rounds between 1:38-1:52

- Each part was hard in its own way
- Fun way to mix it up

Steve Smith said...

Great job today, Nate!!

Heavy, take your time bro. Injuries are no fun, but it's not worth prolonging them!

derb said...


A: 145/155/165/175/185

B: 1:33 @170/1:31 @170/1:41 @180/ 1:50 @180(only did 4 sets knee started to bother me)

Stephen Flamm @ CSC said...

95, 115, 135, 155, 185; all unbroken
1:17, 1:17, 1:16, 1:16, 1:23; all at 135

Anonymous said...

SC 135, 165, 185, 200, 210

FS @185#
1:33, 1:35, 1:37, 1:38, 1:36

Happy Birthday James

Chad Hall said...

A: 185, 205, 225
Used 185# for F. Sq. Only rested 3 minutes between and only did 4 rounds due to time. Felt alright. Would have liked to do more cleans but no time.

Paul Klein said...

Squat Cleans:
185 / 195 / 205 / 225 / 225

Part 2:
195# / 1:30
195# / 1:27
195# / 1:40
195# / 1:41
195# / 1:40

My legs were shaking after round five like a dog shitting razor blades.

Another day with some really impressive numbers from you guys!

Adam Rogers said...

A- 155,175,195,205,215


Cut to 3 sets, time constrained

Jared-CF Redline said...

A. 135,140,145,165,190(1)failed(2)

5 sets:
1:35 @ 185
1:39 @ 175
1:27 " "
1:27 " "
1:25 " "

JHuet said...

185, 195, 205, 215, 225

205, 215, 220, 220, 220

times-1:45, 1:35, 1:47, 1:45, 1:48

Still trying to figure out intensity on sets. I have decided to quit my type 1 diabetes. Insulin levels are cut in half, but I am still dropping a few hours after workouts. Any suggestions?

Anthony Skvarka said...

A. stopped at 205lb to work on correcting my early pull

worked up to 225lbs. rounds completed in 1.30 to 1.40 seconds.

Michael McCabe said...

squat clean (kg) 70, 77, 82, 87, 95
fs 80kg, 85kgx4 sets
rest 0 sec
25 burpees (gym to busy to wheel rower over from across the room...)

1:17, 1:19, 1:22, 1:33, 1:31

aj moore said...

worked up to 275 in clean, called it after that.
was bed-ridden all day yesterday due to something going around these parts.

Laura CF Redline said...

A. 85,95,105,115,125
All five sets done at 95#s

Daniel said...

135lbs, 155lbs, 165lbs, 185lbs, 205lbs

195 front squat

Brent Maier said...


A FS Clean: 100, 105, 110, 115, 120kg (264#)
B FS: All 100kg (220#)
Times: 1:03, 1:06, 1:07, 1:12, 1:19

Followed your lead on the FS DJ. Still dealing with that kink in my back. Being passive with it isnt helping, moving to an agressive rehab with stretching and mobility drills over the next few weeks. Had to keep chest cavity full on FS to keep pain at bay tonight.

Jordan said...

Squat Cleans: 135,185x2,225

Part 2: 1:08, 1:07, 1:11, 1:10, 1:13--worked at 205 Front Squat

Brian Maier said...

Happy Birthday Coach!!!

It was great working out w/ my bro over the last 5 days.

SC - 185,195,205,215,225
*felt heavy today

5 sets:
185 FS - 1:15
190 FS - 1:19
195 FS - 1:29
200 FS - 1:27
205 FS - 1:28

slow jerf said...

Did MU's from yesterday (on the minute)

1- 165# 1:31
2- 175# 1:28
3- 185# 1:26
4- 185# 1:31
5- 185# 1:20

Bit of a commute to the rower. Sucked it up on the last round and transitioned at 100%. (fasted row split was 26.9)

sj said...

A. 95#, 105, 115, 125, 135(pr for 3)

100#, 105, 155 x 3
1:26, 1:33, 1:38, 1:40, 1:41
-damper @ 5

- really happy with all this after long day and late workout :)

Coach, registered for your workshop at Garage Games. Looking forward to it, though I'm going to have to bug out early for team comp. Little bummed about the timing. Ah well. Will take what I can get. :)

Rory Hanlin said...

A. 225, 255, 275, 300, 315 (PR)

Metcon (subbed SDLHP 135#x15 for row)
Fs weight/time

sj said...

aaaaand Happy Birthday too!! :)

Vic @ CF Redline said...
This comment has been removed by the author.
Vic @ CF Redline said...

Sunday's Part 2:

-3 muscle ups; rest as needed x 12

-100 TGU - 1pd/.5pd - not for time

-240 sec front leaning rest on rings

(All done as prescribed)

*Rested 4 Hours*

Today's Wod:

A. 115,115,115,135,135
(Note: I did the squat clean from the hang position to work on my technique.)

All five sets done at 155#s

(Sets 2 & 3 I forgot to rest the rower so it cost me some time.)

Eric Montgomery said...

A. 150x3, 163x3, 176x3, 189x3, 207x3.

Notes: Slight pause before squat clean rep 3 at 207 but other than that they were all drop, grip, and go. For part B all burpees were pretty quick (except last set) and rows were around a 1:38 500m pace. Front squats got slower as the weight went up, had to take a few more breaths in there.

Patrick "Phatty" Vuong said...

A. 135, 155, 175, 185, 185

B. 155# for all sets
1:27, 1:27, 1:29, 1:32, 1:30

Steve G said...


A. 70.5kgx2/84kg/93kg/102kg

+ FS - 79.5kg all sets


Stephen B. said...

A. 185/205/225(2)/225(2)/230(2)
set times between 1:27-1:53 (lost paper with times on it)

despite screwin up cleans, the weights never felt easier...got under the third rep easily every time (pullin to power clean height)but caught it too far out in the rack (lettin the bar float out during second pull) and dumped it in the bottom. I'll keep workin on this.

gettin consistent sleep these days and feelin great!

Stephen B. said...

Happy Birthday Coach!

lk5280 said...

Squat Cleans

Metcon (185# on all sets)


Danny Davis said...

A. 135,155,185,205,210

B. 135,155,185X2
Stopped at four. Happy B-Day Coach. Thank you.

Siu said...

HAPPY BIRTHDAY Mr. OPT! Hope you get all that you've wished for!

A. 75, 95, 105, 115, 125lbs
Felt pretty good, easing back into cleans as my wrist starts to feel better. It still aches so still being cautious with it. Dropped each rep from top but reset quickly for each rep.
FS: 115lbs
1:21, 1:21, 1:31, 1:39, 1:24

It was a tush kicker but I was actually pleased to 1) work on moving faster, 2) test my personal 100%s and 3) feel kinda nauseous afterwards :)

Craig said...

155 f/s

didn't time it. walked on treadmill for rest.

sj said...

What?? My last 3 sets of FS on the metcon were 115# not 155#...someday.

Anonymous said...


A. Split squat 10-12 reps/leg; 2 minutes rest between legs x 3
B. 4 sets of 5 GHDSU with 2 minutes rest between sets
C. Tabata sit-ups

A. All three sets were 12 reps, both legs at bodyweight
B. Done
C. 16-14-13-12-11-11-12-12

B Rott said...

Part I 165, 185, 205, 205, 215

Part II 225# on FS, all sets done in 1:20-1:30, felt really good, great combo of movements

Matt Mo said...

A1. 155,185,205,165,195,215
A2. All unbroken


Eric Cady said...

Nice photo - made me laugh because that was me a little while back at the program design module with smoke coming out of my ears. Look forward to the Assessment in Georgia or Calgary with the same smoking effect!

mrsconnery said...

A. (PC) 125#, 135#, 145# (2), 135#, 140#
B. all sets with 160#

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Patricia Carter said...

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