mon, sept 20, 2010

part 1:
A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps: rest 3 min
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

rest as needed

part 2:
30 m sprint @ 90%
walk back x 3
(rest 3 min b/t sets x 3 sets)
Run 20 min @ Z1

post loads and notes to comments
single on Tues/Thurs
Friday off, Saturday comp


DAVE X said...

For part two I'm reading that in a couple ways. Are we doing a total of 3 sprints or 9 sprints?

DAVE X said...


Jay said...

Looks like 9 total to me...3 sets of 3

Angelo Fosco said...

A. (120x2, 130x2, 140x1, 150x1)x2
B. 260, 265
C. 325, 330

Notes: Full snatches felt good, I think I figured out my problem. Wasn't getting the bar back far enough overhead leaving me off balance. Sidenote: Coach I am very sorry for your loss, my heart goes out to the Grider family. My absolute best friend (since I was 6 yrs old) is in Afghanistan until July and I pray he makes it back.

DAVE X said...

A. 125x2/135x2/145x1/155x1
B. 215x2/225x2
C. 315x1/315x1

Runs felt great!

Martin Altemark said...

Sorry for your loss coach!

Third WOD was made official today so subbed with movements geared towards that. It will be max weight in one clean, OHSQ and bench press in 9 minutes, max 9 lifts. Have absolutely no idea of what I should enter with as bench-weight so added that just to feel it a bit.

A. Clean: 50kg, 60kg, 70kg, 80kg, 90kg
B. Clean pulls: 100kg, 110kg
C. OHSQ@90%: 80kg
D. Front squat@90%: 97.5kg
E. Bench press "until it got heavy, but not max": 95kg

Starting to feel better, but still not 100%.

Drew said...


Steve Pinkerton said...

Part 1
A. (145x2/160x2/165x1/180x1)x2
Failed on 180 both times
B. 235

Legs are ridiculously sore from Saturday. Frustrated that they feel the way they do. I feel as though I should be able to bounce back from a relatively light day like that. Instead, I feel as though it was my first day squatting.

Matt Morales said...

A. 125, 135, 145, 155
135, 145, 155, 165
B. 215
C. 225

p2. 100% on sprints and 12 min jog at Z1

Stahl said...

Part I
Legs were so sore and hamstrings were cramping so badly during warm-up I couldn't get into a good starting position for snatch.

Did extra mobility warm-up - went straight to part II.

Part II
90% effort, but speed was probably only 60% since my legs were still so sore.

20 min. at z1

Hate to skip Part I but figured it wasn't a good idea to force it if I couldn't get into proper position. Surprised I had this much trouble since I stretched and did mobility work yesterday.

Chase said...

Part 1.

A. (125x2, 135x2, 145, 155, 165) x2
B. 175, 185
C. 335 x2

Sean LeFloch said...

I agree with Stahl. I am still crushed from Saturday even though I stretched and MOB'd like crazy yesterday. Nothing gets me sore like back squat.

Time to nut up.

Chase said...

oops, sorry, no 165 on A. only got to 155.

Jon Sinclair said...

A. Only did one round of A due to wrist pain. - 52, 55, 60, 65kg
B. 70, 70 kg
C. 225, 245#

Part 2:
Sprints felt good
Covered approximately 4km in 20 min (Might have been Z2, running alone makes it hard to judge because you can't carry on conversation with someone)

Steve said...

part 1;
A: 60kgx2/65kgx2/70kgx1/75kgx1
B: 110kgx 2 sets
C: 145kgx 2 sets
part 2;
Sprints = Felt explosive.
Run = Legs felt heavy and slow of the start but towards the end felt pretty good.

Steve said...

* A was done twice

Coach said...

A. 120, 130, 140, 150

B. 245 felt really light
C. 365

My quads and calves are destroyed from those squats saturday. Abs are a little tender but not bad. Definitely hoping the run will help out and my BSc Longs should be coming in this week so I'm pumped to have those for the comp

Pt 2 this afternoon at Vitality

Stahl said...

For dawgs who felt fresh today, what did you do for recovery after Saturday?

I was good about stretching and post-WOD fuel, haven't missed many WODs during this phase, but I'm obviously missing something.

I'd love to get some suggestions.

Joel B. said...

A: (105X2, 115X2, 120X1, 130X1)X2
B: 195X2X2
c: 225

Running portion:
not sure how many sprint programmed so I did 9 total. Jog felt nice after that.

Soon to start training at 0darkthirty so hopefully I can avoid missing training as much as I have lately. Working day of comp...may try to do it day before or day after.

Want to try the goat milk experiment but I gotta find a cheaper source than I have found. $4 a quart would get spendy. Just had 16oz. pwo though.

Steve said...


I felt petty fresh today as far as the lifting went, running was a little sluggish of the start but I just hit some M.WOD's, drank lots of water and upped the fish oil intake. Seemed to work for me. hope that helps?

unit said...

body feels pretty gd 2day...
was on call this wknd... Saturday had an hr or so in the early afternoon when I ran over from work 2 the gym 2 get the wod in... after which (within 3 min of finishing) was called back in... worked till 4am, then was at work again from 8am till midnight yesterday... so... I guess it was the work/moving around that helped... my body feels pretty gd, but I do feel a smidge tired (unrelated 2 wod)... keep movin!...

Dr Lisa said...

Yesterday did a hodge podge of wods that i have missed due to scheduling and life:

Sprint rows 30on/2:35 off x 6 no rest between 3s average was about 1:44/500m

AMRAP GHDs in one minute: 28
Amrap BS in 4 min @ 155: 18 ouch hammies hurt
Amrap DUs in 7 min: 353 Wow my work capacity sucks DUs went well but just had no juice and arms got tired fast

Did some shoulder rehab ex: powell raises, trap 3, and ext rotation courtesty of Rob C - thanks for your help Rob

Today not sure what I will do but no snatch do to shoulder

My condolensces go out to the Grider family.

Heavy Evy said...

B. 199 for both
C. 308 for both

Runs will be done before Supper.

Full Snatch feels way better after the Oly Clinic this weekend. 308 felt easy and was a PR for my High Bar back Squat, I'm estimating my 1rm until it is rx'd again, and bumping up on %effort.

Condolences for your loss Coach.

Bear said...

Sad to hear about Aaron, seemed like a stand up guy!

A. 1 PC + 1 Clean: 50kg, 70kg, 80kg, 90kg
B. Clean pulls: 2 x 3 reps 120 kg
C. OHSQ up to 90%: 50 - 60 - 70 - 80kg
D. Bench press up to 90%: 95kg
3 rounds of
10 squat jumps
10 unbroken double unders

Going to the same comp as Martin A. Some 90% and tech work. Looong time since benching, felt better for each rep. OMissed 2 sets of DU. My biggest problem is doing them when legs are tired. And today was fitting. Pretty sore legs from yesterday (did sat on sun), but I guess the worst is yet to come OR I´ll get less sore because I kept moving like Unit said.

Martin Altemark said...

part 2:
Felt good, did sprints with sandbag.
Z1 was nice as always. Can breathe through both nostrils. Yay!

NorCal Chris said...

A. 95/100/105/110
B. Sub clean DL: 3x160,3x185,6x205
C. Sub Front squat 5x150,3x170,3x190

Bear said...

Actually I did BP before OHS, but you get the idea. Doing the 20 min run tomorrow. Keep it up!

Matt said...

A. (125x2/135x2/145x1/155x1)x2

B.235 for both

C. 310 for both

Notes: Quads were nice and tight yesterday and today. Didn't think this mornings work was going to be any good but was able to work through the stiffness and get a solid strength wod in. The 1st two sets of sprints felt like I was stuck in mud but the last set was decent. For the Z1 work I rowed for 5min, ran for 10 and then rowed for another 5mins to finsh up the 20mins of work. Stretched for about 15mins afterward and now most of the soreness is gone. Ready for another solid day tomorrow.

Chris Dunkin said...

A. 130,140,150,160 complete
B. 235,255
C. 355,360

after reading the post yesterday-decided to fast today. felt better than expected on this one.

Lars said...

A. 120x2, 130x2, 140x1, 150x1] x2
B. 210x2, 2 sets
C. 365x1, 2 sets

Snatches felt good today. Really focused on my feet positions, drew some chalk lines and tried not to leap forward, or go too wide. Also slowed down the movement below the knees, which helped.

Snatch pulls were good.

Back squats were tough today. Really still beat up from the team challenge I was in this past weekend. 4 wods in 1 day = sore. Took yesterday off and wanted to move today.

Workouts on the weekend were good. Check them out at

Basically the first one included some skills plus 10 min max reps of burpees and 145lb thrusters.

2nd one had some wall scaling, and sand bag carries/squats/lunges.

3rd was deadlifting and a 1 mile run, max time 15min for total weight.

Last was a "fight gone bad" but with KB swings instead of SDHP's @ 2pd.

My team finished 6th. Felt good though!

Lars said...

Ohh and runs today were good too.

Angelo Fosco said...

Part 2:

Sprints were good....20 min z1 sucked. I am just bad at running. Until I improve I won't be able to be as compeitive as I like. It was more Z2 than Z1 probably and I ran 3600m in 20 minutes.

Paul Klein said...

A. 115/125/135/140
B. 205/205
C. 275/275

The snatches felt slow at first but got better deeper in the rounds.

Runs done on the beach in Hilton Head. Vacation week for me.

Unit, your work output inspires me.

Stahl said...

Steve, unit and others ---thanks for the tips. I'll try to keep moving.

Being a desk jockey for 10+ hours/day doesn't help recovery.

Erik Luber said...
This comment has been removed by the author.
Erik Luber said...

A. 27.5 kg, 30, 32.5, 34.5
B. 55 kg
C. 75 kg
part 2
HR at finish was ~95-100 bpm. 4 km total

Have been doing split snatch for a long time and decided to suck it up and practice squat snatch. Felt really really good, first time it felt like I wasn't fighting to do the squat, and it was instead helping. Took it a bit light on the back squat, knee was bothering me the past few days. Solid training day, good to do that aerobic conditioning.

Pfeifdog said...

A 140,150,160,170
B 225,225
C 365

4 hour rest

then sprints a 90% and 16 min jog

Glad to be back, a little rusty/jet lag today

David said...

A. 51, 55, 60, 63kg
B. 91, 91kg
C. 136, 136kg

Then right into the sprints and run.

I hear what the others are saying today, very sore from the squats on Saturday. I did nothing yesterday, should have moved around more for sure. Surprisinly though, today's workout felt good. The slow run was necessary at the end for me. I have some Skins tights on the way, hoping they would be here Sat or at least today, no go. Tried to get the BSC but local guy was unresponsive to my email.

Eric Montgomery said...

A. (115x2, 125x2, 135x1, 145x1)x2
B. 195x2x2
C. 275, 285

Did the sprints but no time for the 20 min run.

Jonathan Thom said...

Fight Gone Bad - 337
Feel pretty good about this (pr is 358). Did not go 100% so as to save myself for this coming weekend. Was VERY consistent numbers wise round to round (115-110-112).

Part 1:
A. 115/125/130/140 pounds
B. 195
C. 255

~3.5 hours later - Part 2:
Felt alright on sprints...think I was hitting 90% effort pretty accurately. Only 10 minutes of the Z1 run due to shin pain. 300 DU's on saturday + 115 box jumps on sunday + sprints today = no bueno. Will get myself fixed and sorted out before the comp.

Anonymous said...


A: (135#*2, 145*2, 155, 165)*2
B: 225#,225,225
C: 305#,310


20min Z1 = 4.6k
H.R stayed around 150-160@10mins and 20mins

Pulled up on last 30m sprint due to sudden tightness of hamstring on start. Went ahead with z1 run to keep it loosened up. Ice bath after run and a lot of trigger point therapy going to occur tonight. Hopefully I can get it loosened up before tomorrow's training session.

Julian Cruz said...

Sorry to hear about the loss coach!


275 is my previous pr.Decided to go up because 255 went up to easy last week. Could have gone heavier but my legs are fried from the tester.

Part 2 in a few hours

DAVE X said...

Some notes from earlier:

Almost too tempted to stay in bed this morning, but resisted and had a very productinve day in the gym. Snatches felt strong and I had pop at heavier weights.

Snatch pulls felt "floaty" at the top of the pull.

Still unsure of true 1RM for back squat. The weight we used last week were way light so I guessed and slapped 315 on the bar. That's an increase of 40-50 pounds from 9/13 for that same session.

Sprints were all swift and smooth despite onlt resting 10 minuts to find my iPod.

20 min run was also swift and steady, with no breaks "out and back." JOints and legs were stiff and sore during last 20 run, today not so.

@Stahl: I too bump up my fish oils when feeling banged up. I also tend to eat just a bit more protein and fat, and ice big time. I take plunges and use ice compresses routinely. I too sit for long periods of the day, and a few months ago I bought "The Stick" and keep it in the car to roll out my muscles when they feel tight and sore. I also use a LAX ball and roll my feet.

Marcus Filly said...

A. 146/167/168/180
B. 246
C. 300 (not 90%)

Dustin said...

part 1:
A. Snatch - 135, 145, 155, 165
B. Snatch Pulls - 205, 225
C. Back Squat - 265 not 90%

Sprints - 65%

Run - 2.6 miles

**I am so sore today from Saturday's workout that I barely could make it through. Felt like I was ripping my A** in half on the snatches and Back Squats. I wasn't able to go 90% on the back Squat - way to sore. The sprints were slow and even during the slow run I was very uncomfortable. I wonder why I am so sore. Did anyone else have this problem during todays WOD??**

Steve Pinkerton said...

Part 2:
Sprints and run went fine. I was definately in Z1 for the run....unless there is a Z0 or Z neg-1, then it would be possible I was flirting in that range as well.

Alex Duncan said...

A. 115, 125, 135, 142 All felt strong
B. 185, 205, a little light, working on back angle
C. 235, 255 Long skinny legs are getting stronger little by little...

Sprints and Z1 run combined into a 5k run @80% at work this morning in 19:47. Felt like I could have PR'd if I went 100%.

Patrick "Phatty" Vuong said...

A. (95x2, 105x2, 115x1, 120x1) x 2
B. 205, 205
C. 240, 240

Jay said...

rested about 30min before PT2

DSC Staff said...

A - (120x2,130x2,140x1,150x1)x2
B - 185x2x2
C - 255,275

Sprints done regular, with sandbag, then dragging 90lb sled.

k.jones said...

I am very sorry for your loss coach. My friends finally got me to try FRAN for the first time today. It was as bad as I thought, but I still managed to get 3:00. So I was pretty happy with that. I really think this training is paying off and I just wanted to say thank you for this blog.

PTS said...

Saturday's test
GHD- 30
BS- 25
DU - 360
MU- 15

total 430.

legs still sore form warrior dash. it was basically 1.6 miles straight uphill and then 1.6 miles straight downhill.

mhamilton said...

Was at a wedding this weekend and didn't do the Sat WOD. Some amazing numbers put up. Crazy.

Part 1
A. 110,115,120,125x 2
B. 205x2
C. 225x2
Did the same row from Friday instead of runs. 4 rds.

Christa said...

My condolences go out to Aaron's family and friends. Even though I haven't been posting that long, it is amazing to see what a strong bond is shared amongst everyone following this blog! Thank you OPT for creating this for us all to be a part of.

A: 75/85/90/95
B: 105
C: 190

Sprints averaged 5-6sec each, did a total distance of 2.4 miles in the 20min.

Anonymous said...

A. 100, 105, 110, 115
B. 165, 170
C. 240, 250

missing part 2 will play hockey tonight instead

Stephen B. said...

A.120(2)/130(2)/140(1)/150(1)...all power snatches...rode first set down though
B. 235/245
C. 300x1x2...made this effort-based again. Felt about right, but a bit tougher after doing amrap squats (sat. test) yesterday

No rest

Sprints: felt good
20 min run: ran approximately 4100m

BK said...

A. 115X2,125X2,135X1,145X1,120X2,130X2,140X1,150X1
B. 220
C. 385

Squats felt suprisingly strong.
Run felt good also today staying at 90+ tempo.

BSc gear is in the mail fellas. Krazy, Dave X ,Unit and a few others you should have it by tomorrow. Rory and Canadian buyers gear out tomorrow.
David, when did you contact me to purchase BSc? I have had a bo-peep looking for ya mail and cannot find anything.If your mail slipped through the cracks I will be happy to swing you some product .

Anonymous said...

part 1

part 2
reversed the oder because it's 5 degrees in Calgary......

ran 20 min-then 3x30m sprints

Chelsea said...

quite a workout to come back to after welcome week at school.......
I had to modify it due to time constraints... wait more like laziness.

A:( 90, 95, 100, 105) x2
B. 145, 165
was able to get 165 up to my chest which was pretttty cool!!
Skipped the squats and took off on a 20 minute jog. the jog felt great. i feel worthless after taking a week off and moving back into school, but i felt light and quick on the run

hope to be back on schedule sometime soon :)

Unknown said...


Coach, as many others also have said, I'm sorry for your loss and for all of his loved ones' loss as well.

a. 62kg, 67kg, 72kg, 77kg
b. 242, 264
c. 355, 360

Super sore this morning before warming up. Felt much better afterward, but really stiff again now. Had every intention of getting part II in this evening, but work/family life is not allowing for doubles during the week right now. As much as I could have used the running, my wife and daughter needed me more tonight.

joey warren said...

part1 1PM

A. 135/145/160/170145/155/165/175
B. 235x2x2
C. 285/295

part2 3PM
sprints felt good then z1 - knees sore

My legs are pretty filthy sore!

Patrick "Phatty" Vuong said...

part 2

Ran about 3.54 km in 20mins using

Angelo Fosco said...

Coach, how do you feel about me doing more Z1 runs after workouts/at night to try and work on my running? Helpful or detrimental in your opinion? Thanks!

Chris Castillo said...

Part 1

A. 125-130-135-140
B. 205
C. 325
Back squat felt light. My glutes and hams are sore from sat but still felt light.

Part 2.
Aprox 3500 meters with HR of 112
sprints felt good

Brent Maier said...


Hybrid for USAW:
Sunday: Ran 2 miles + C&J work

Halting SnDl: 90/110/130kg
Snatches: 65x4/70x4/80kgx4
Sn. Singles: 80/85/90/95x/95kg
BSq 4x4: 120/120/120/140kg - Easy
GHExt: 3x12

6 BSq, 12 PU, 50 DU's: 4 sets; 3 min rest

Notes: 2 days off, motrin, shiatsu therapy has helped shoulder out enough I'm not as scared to dive under a snatch.  PU's blazing, BS easy, snatches were strong but one of the 95kg attempts got away from me.  Mentally and physically I was crushed on Sat/Sun.

Chris Castillo said...

I didn't feel fresh today glute and hams are lite up! Didn't think I'd do as well as I did today.
My diet was good yesterday and today, but Saturday was off on one meal. I had a hamburger and 2 guiness's with my family at lunch.
But i don't think that's why I felt as sore as I've felt in this program.
Like I said though, I felt good after warming up. Heel cords and knees a little sore now though. From the run and Double unders Saturday.

Jen Osborn @CFN said...

A. 75/80/85/95
B. the bar pretty high today! now only if i can catch it under me!
C. 190/200 ...190 felt pretty easy so i put 200 on the bar ...1st time with that weight...super happy with this!!!

ran a 5k with a friend in the evening...slower pace than all out so figured it be okay. 24min.

Julian Cruz said...

Part 2 complete:

Sprints felt really good and z1 helped get the soreness out of the legs

Brandon said...

At OPT CCP San Diego, so only 1 part today
(in kg for today)
A. 55/59/64/68
B. 95x2
C. 150/160

thought I would be more sore, but it wasn't too bad once I got warmed up


Chris Dunkin said...

Part 2 complete after 4 hr break.

Mike Perolio said...

Part 1
A. 90-95-105-110, I added 5 Pounds to round 2 of this
B. 165
C. 235 (230=90%)

Part 2 Shortly there after
Sprints RX
Terrain: Hilly pavement
Distance 4.71K

Missed judged the sprints. I did way less work then I should have. I will make up tomorrow. Whoops

unit said...

A- (135/ 147/ 155/ 167) x2
B- 225/ 225
C- 315/ 315

sprints- felt explosive... gd drive phase...
run- felt gd


Kent said...

A. (115X2,125X2,130X1,135X1)X2
B. 205,205
C. 275,275

My third pull is embarassingly slow. Need help big time.

Part 2 subbed basketball game. Only one sub at the game, so plenty of PT and sprints.

Also very sore in the hamstrings this AM. B'ball game was great for it. When I'm sore I eat more fat (extra cashews today), drink more water, ice and most importantly keep moving.

Soren said...

A: 47,50,55,60 x2
B: 75
C: 75

No squat rack
Not really feeling it at the moment, must be the lack of caffeine, only 9 more days to go!

Part 2:
Easy sprints, still sore from 12km on sunday, 47min

Anonymous said...


A. 60-65-70-75
B. 80-80
C. Skipped due to hip issue

Runs were actually on the AirDyne. This has been a rough cycle on my feet and I decided to save them a little.

Pete @ CFN said...

part 1:
A. (100,110,115,125)
B. (185, 205)
C. (285, 285)

Sprints and run felt good; quads sore from Saturday but improving.

Eric said...

Snatch 90x2, 100x2, 100x2, 100x1. 90x2, 100x2, 100x1, 100x1
Snatch pull 190x2, 190x2
Squat 225, 225

Sprints and run for 20 min

Brian Gregory said...

part 1:
A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps: rest 3 min
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

rest as needed

part 2:
30 m sprint @ 90%
walk back x 3
(rest 3 min b/t sets x 3 sets)

A. 125x2, 135x2, 145x1, 155x1 all x2
B. 250, 255
C. 300 high bar, 315F, 315 low bar

Part 2 Rx'd immediately after. Did not do 20 min run. 2 days of hunting after this WOD to make up for that.

Notes: First time trying high bar back squat. Felt fine at 300, 315 was a different story. Will practice this more.