OPT Construction Series #3
138 comments
01/13/2012
Top 5 Athletes from Construction Series Events
Overall Winners Garry Martin and Jenny Davis win free admission to the Optathlon
Winners of each event Nate Shraeder, Mike McGoldrick, and Steve Pinkerton also receive admission to Optahlon
Top 5 men and women from each event win a free bottle of VMG:
Jenny Davis, Lauren Pryor, Taylor Flynn, Amy Mendelbaum, Shelly Flemming, Lisa Rendic, Chelsea Ryan, Jessica Clay, Brandi Bonifay, Robin Lyons, Garry Martin, Matt Baird, Brent Maier, Brian Prochaska, Chris Viennau, Nate Shraeder, Bryan Miller, Dane Youtz, Mike McGoldrick, Drew Shamblin, Steve Pinkerton, Rory Hanlin, Fraser O'Neill, Kyle Boyer
To collect your prize email Natalie with your full name, mailing address, and phone number
Thanks to all who competed. Information on next series to come soon. In appreciation for all those that competed, we are offering 20% off VMG to everyone in the Big Dawg community if purchased before Jan 31st. Go HERE for the discount.
On the hour, every hour:
1st hour:
5,4,3,2,1
C&J - 205/115#
MU's
1st hour:
5,4,3,2,1
C&J - 205/115#
MU's
(1 score = time)
2nd hour:
2K Row + Max DU's in 10 min
2nd hour:
2K Row + Max DU's in 10 min
(2 scores = time for row and reps of DU's)
3rd hour:
15,12,9
R KB Snatch - 2/1.5 pd
L KB Snatch - 2/1.5 pd
Burpees - vertical body at top
3rd hour:
15,12,9
R KB Snatch - 2/1.5 pd
L KB Snatch - 2/1.5 pd
Burpees - vertical body at top
(1 score = time)
4th hour:
12 min amrap
10 wall balls - 20/14# to 10ft
5 toes to bar
4th hour:
12 min amrap
10 wall balls - 20/14# to 10ft
5 toes to bar
(1 score = reps)
Have fun, lay it out, work hard, learn!
This looks awesome!!!!
Whooha, "Martin"!
Any official sub for wallballs? Thrusters 20 kg-barbell? We only have 2 with that weight.
Also, burpees without jump or clap like CC 1/3? Easier to judge so I´m ok with that!
Are these squat snatches with the KB? Im assuming not.
Get it Dawgs!
Standard on the muscle up at the bottom?
Very excited for this one!
Bear- if you can stay true to form and run heats of 2.. Only 12 min, be easy to judge to
Event 2: are all my dawgs reading this as max double unders in 10 min- with 2k row but in, or 2k row then amrap double under in 10 min
* buy in
Answers to the above questions...
No subbing barbell for wall balls for prescribed workouts.
No clap required for the burpees.
NOT squat snatches for the kb snatch.
Turn out hands at the bottom of muscle ups.
10 minutes total for workout. 2K row buy in then remaining double unders. But, they are both scored as separate workouts. So row time will be a score. And double unders will be a separate score.
Awesome. Gonna be fun.
Is there a time cap on Wod#1?
This is going to be so sick I can hardly wait.
Looking forward to this one!
There are no time caps for any of the workouts, only that the next workout must start at the top of the following hour.
So,
Workout 1 starts @ 0:00
Workout 2 starts @ 1:00
Workout 3 starts @ 2:00
Workout 4 starts @ 3:00
Your rest times between workouts start when you finish the workout until the top of the following hour.
That's big weight for me.
My C&J PR is 195#. Completing workout 1 is going to be a monumental challenge. If I only get a few reps, do I record number of reps or is it just DNF? If I DNF workout 1, am I done for the rest of the competition?
Perhaps I may have to just sit this one out.
For the C&J, do power cleans and press/push press work as well?
Looking forward to it!
Kent, I dont think there is anything wrong with scaling - although I suspect that DQ's you from submitting the scores, but, allows you to participate and have fun. Depends on what your goal for the day is - scoring or participating. Lots of folks will likely have to scale muscle ups but will still do the wod so they can be a part of the process.
@Baird 10 min time cap. Row 2k then finish w/ amrap double unders in remaining time
kent, i believe you mentioned this same thing before with the heavy squat cleans at a comp online last year....do you best, try 205, lets see where it goes....
Xi, power clean and push press is allowed
remember everyone, this is a test; please use discretion based on where you are in fitness, but tests should be challenging and have discomfort to create learning
For exercise 3, can the snatch's be broken up per arm, or is it 15 right, then 15 left, etc. Assuming the latter but making sure.
lk
Good advice James, I'll give it a try and see what happens. There is definitely always something to be learned. Sometimes more from failure than success. Reading my previous comment again makes me sound like a whiner doesn't it? Wasn't my intent. Was just looking for clarification with scoring but came across bitchy; should have included a ;-)
My Bad.
Thanks and good luck all.
Cant wait to do these...though I'll probably be doing them a week late and split up. Outage time at a Nuclear plant is rough on the training schedule. Good luck this weekend everybody! :)
Being from 1/7
A. 245/265/275
B. 165
C. 15/20/20
All about trying to get my grip back right now, that's the only real sticking point for me presently.
Any sub for MU?
Being from 1/7
A. worked up to 225. Felt tough but not a max. Tempo was good.
B. 105/105/115/115/125 I was sure how long it would take me to recover on these sets. I underestimated myself. I should have gone with 125 from the start.
C. 15(3)/26(3)/31(2) My first time doing weighted dips and they felt really good! Held the tempo with no problem. Couldn't get back up on the 3rd rep of my 3rd set.
Working a day behind, I was to do the FS/Rope climb. I have rope climbed before but really struggled today. Could not get a grip with my feet and ended up DNF. Elbows really started to hurt. Doing an ice bath on them this evening.
The two girls I worked with did it in less than 10 minutes so kudos to them.
Good luck with this competition to all.
Good luck bd's! Gotta sit this one out, competin at the great lakes invitational at crossfit indy north tomorrow/Sunday. Ill check back this weekend,kill it!
I'm going to give it a try but I MAY have to sit this one out, it depends on how my finger feels. My main concern is breaking it open and having it bleed all over the place! The nail is destroyed so it may be painful. We'll see, good luck everyone!
Chris, guess what. Oh, well now your backs gonna hurt cuz you just pulled landscaping duty. Anybody else's fingers hurt?
Just kiddin bro. Take care of that finger.
Good luck Dawgs!!!
I'm sooo jealous I won't be able to do most of these workouts as written. Obviously I won't be submitting my scores anywhere except here in the comments, but my plan is to split this up into two days - #1 and #2 today, #3 and #4 tomorrow (with modifications a-plenty). I think 4 workouts in one day will be too much for me. Oh well, only 3 more months to go, a little post-baby recovery period, and I'll be ready to make my way back!
Good luck everyone!
McG - Hahaha, "if you don't go to sleep i will put you to sleep"
Workouts look like a lot of fun - oh except the fricken row/double under - James that is evil at least you didn't give incentive bonus points this time just to screw with everybody's head!!
I am actually competing this weekend in the Crossfit Ladies of Canada East vs West throwdown - online comp 50 girls from the west vs 50 from the east. Workouts are all short metcons except burpee "Jackie" which will be hellish. I haven't really done much for metcon work lately so should be interesting.
Good luck this weekend everybody!!
McG and Kyle-
Hilarious! Haha love it
Been a while since I've posted on the blog but best of luck to everyone getting after it today!
Being from 1/8
"Karen"
7:46
first 70 unbroken, then 25, 25, 15, 15.
PR by about 35 sec.
@McG - I would never do landscaping... far too much risk of breaking a nail.
I'll see you dawgs on the Construction Series stat sheet. Onward!
wod 1: 9:55
wod 2: 6:50.8 row and 190 DU's
wod 3: 4:55
wod 4: 17 rds flat. 255 reps.
I learned a TON here and I feel super ready right now. my fitness feels pretty good, still need to be stronger, but today was a super fun day. Hit these with Ryan Andrew and many of our members did scaled versions of wods 3 and 4.
wod 1 I missed a Jerk at 9:05 so that cost me ~40s. ALL MU's unbroken. PULL SELF UNDER BAR ON JERKS and 205 would be easy.
wod 2 2k PR is 6:39 so the plan going in was a 6:45 row but 1k in I knew that wasn't happening so adjusted on the fly. managed to hit quite a few good sets of DU's. 2 years ago my score was 6:56 and 62 DU's.
wod 3 : bit of push in the middle would've maybe shaved a bit off but was able to do all KB snatch unb.
wod 4: pleased.
Being
33m/6'1"/192
Wod 1: 12:42
Wod 2: 6:43.9(PR!)/112
Wod 3: 6:01
Wod 4: 15 rds
This was tough, mentally & physically but I enjoyed every bit of it. Thanks Coach for putting this on! I learned a lot, specifically I need better recovery after max efforts such as a 2k row. That really took s lot out of me. Good luck dawgs! Attack these wods!
WOD 1 - 16:10
WOD 2 - 7:07.1 row and 193 double unders
WOD 3 - 6:18
WOD 4 - 19 rounds + 10 wall ball + 1 TTB. 296 total reps
I also learned a ton today! I have never felt more prepared. I am understanding myself better and doing things I never thought possible. Did this with Ryan Seager, Rory Oliver, and Tom Kozlowski at FTX CrossFit this morning. We all were a bit strapped for time so did the wods every 45 min instead of every hour.
WOD 1: Failed 1 clean. No failed jerks. First time power cleaning 205 from the floor. I think I need to retest my clean and jerk max of 215 from the OPTathlon. If I clean it I know I can jerk it and when I recruit my hips it flies up. Need to get stronger still. Muscle-ups in 3s, 2s and 1s. Should have tried for UB.
WOD 2: 7:07 is 8 seconds off PR. Felt great on the row and think I could have PR'ed but I wanted to go straight into double unders. Happy with 193. Wanted 200 though. Trip with 15 seconds left cost me.
WOD 3: Happy to RX this never. Never done 2 pood snatches. Right arm felt good. First set UB on right. Left arm weaker. But got it done. Mentally weak on this one.
WOD 4: This is in my wheelhouse. Knew I would do well. Wanted 20 rounds. Happy to come really close. Breathing great. Legs great. Shoulders go tired on last few rounds. All unbroken. Transitions fast. Recovery fast after all WODs.
Really really really happy about today! Thanks James!
1. 11:00 *scaled
2. 7:10.4 row, 154 DUs
3. 6:54
4. 197 reps (13 rds + 2 WB)
great training day and Crossfit Binghamton with patrick skinner and others. Been sick all week so very happy to make it through and perform well.
*WOD 1 - had to scale weight to 175#, 1RM C&J is 195. Very happy to have completed all MUs. Did my first one about 3 weeks ago, so to do 15 today was great. Did singles.
1: 4:09
2: 7:18 + 146
3: 5:48
4: 19+1 = 286 reps
1: All C&J dropped from the top but consistent. Missed first clean on rnd of 3 and one jerk. MU's UB.
2: Row was shit, simply put. Fell apart after 1k. Definite weakness. DU's were also shit, took me 30+sec to get first one. I'm beginining to wonder if my new rope was worth it. Normally pretty consistent with DU's.
3: Broke once during 12's on left arm since I got a little squirrly and didn't want to rip anything apart, everything else UB and I thought fast, but Patrick's time makes me look horribly sluggish.
4: Started too slow on this one. Everything UB and smooth, just too slow on transitions.
I'm happy with today. Feels like things are coming together. Still have to work on power output, speed and willingness to get closer to redline. Also some diet tweaks need to be made.
Thanks to the crew at CF Augusta for getting up early to WOD. Jacob, Jordan, Brody, Brandon, Bridget and Jade all put in some good work this morning.
1. 11:15
Decided to just do first event, felt good to get back to lifting after a break. 205 was a challenging overhead weight for me, failed 5 or so jerks. MU's and cleans were no trouble. Good to see where I am with overhead strength at this time.
Nice to see Stephen, Dustin, and B Rott really attack this WOD. Nice work out there so far, Dawgs!
1. 6:39
2. 6:49 (PR) and 163 double unders
3. 5:28
4. 15 rounds + 10 wb + 3ttb
Today was a great test day. James your comments (along with others) are right on about learning and understanding your capabilities more and more. I trained today with Brandon Bocianski, Rory Oliver, and Tom Kozlowski at FTX CrossFit in Carol Stream, IL. It was great to have the space to be able to go head to head. Rest was shortened to 45min.
1. Everything felt good here for the most part. Failed to jerks because I simply rushed it. All muscle-ups UB and jerk was heavy but a fine weight. For arms hurt once I stopped.
2. My goal here was to PR on the row and then go straight to double unders. Got the PR and double unders went ok, a couple catches. 200 is definitely possible here. Felt fine after, recovered quickly
3. This was a fun one. All were UB except one failed rep on the last round because I didn't have a full lock out. Sub 5 should've happened for me here. Felt fine after, recovered quickly.
4. I haven't done much wall ball because I just made one last night. My coordination on the wall balls was slightly off, toes to bar were simple. Recovered relatively quickly.
Thanks James, it was a great morning for us. I really enjoyed this. Keep shredding it Dawgs!
1. 4:55
Felt good but called it a day here to keep the back on the road to recovery. Sad to not finish out the Series, but keeping my eye on Regionals. Looking forward to seeing some crazy numbers today, great performance by Dustin, B Rott, and the rest of our ever-expanding extended Cincinnati family...
Event 1: 8:48. MUs caught but not fully locked out
Event 2: 8:38.9 and 105 DU.
Event 3: 6:36.
Event 4: 11 rounds + 1 TTB
Good series and good competition in Cincinnati today!
10:55 WOD 1 = 7:39
11:55 WOD 2 = 7:18 + 148? Maybe 168 doing chunks of 20 and lost count
12:55 WOD 3 = 6:50
1:55 WOD 4 = 15 rounds + 9 wall balls
WHO DAT!
Will Male/31, 185lbs
Wod 1. 5:10
Wod 2. 7:30/ 148 du's
Wod 3. 5:30
Wod 4. 16+6 wb's
1. 3:30
2. Row - 7:10.2 DUs - 249
3. 5:10
4. 270 reps - 18 rounds even
Day started out low energy, Don't know why. Fitness and recovery felt great throughout comp, but just didn't have a big sense of urgency to really get after it and push the limits. Didn't over tax myself on any of the wods. All in all it was a good day with some good wods and good people.
Wod 1 - C&J all fast singles, MUs - UB
Wod 2 - maybe pace row a little too much, had a good run on DUs
Wod 3 - really bitched out here, broke Snatches on round of 15 LA 10-5, and on round of 12, 8-4 RA and 8-4 LA. set of 9's UB. Burpees slow. Really dissapointed with this one. just mentally pussed out.
Wod 4 - Felt descent. I suck at AMRAPs
Crossfit Dixie Crew:
We scaled 2 CTB pullups for every 1 MU
Anna Williams:
1. 9:10 - scaled 115# with CTB pullups
2. 8:32 row - 61 DUs Rx
3. 6:59 - 35# KB
4. 194 reps Rx
Robyn Parry:
1. 6:33 - scaled 85# with CTB pullups
2. 9:45 row - 11 DUs
3. 4:36 - scaled 25# KB
4. 197 reps
Dee Brklacich
1. 8:16 - scaled 85# with CTB pullups
2. DNF Row - 40m left
3. 5:28 - scaled 25# KB
4. 176 reps
Misi Tupe:
1. 4:12 - 205#, scaled CTB pullups
2. 7:13 row, 130 DUs
3. 6:03 Rx
4. 210 reps
Jason Williams:
1. 11:41 scaled 165#, did MUs
2. 8:37 Row, 49 DUs
3. 6:39 - scaled 55# KB
4. 205 reps
Kyle Pratt:
1. 9:00 - Scaled 185# with CTB pullups
2. 7:20 row - 139 DUs
3. 6:59 - scaled 55# KB
4. 240 reps
Sean Sparks:
1. 11:48 - scaled 175#, did MUs
2. 7:32 row, 76 DUs
3. 7:02 scaled 55# KB
4. 225 reps
Brad Coleman:
1. 3:58 scaled 115# with CTB pullups
2. 7:56 row, 60 DUs
3. 7:07 scaled 45# KB
4. 189 reps
Connie Dunbar:
1. 8:52 scaled 105# with CTB pullups
2. 9:17 row, 57 DUs
3. 7:41 scaled 35/25# KB
4. 169 reps
Great Comp Coach!! We all had a blast. Thanks.
1. 47:17 no that's not a typo
2. 7:07 92 DU's
3. DNF
4. 17 rds even
1. 205# is a 10lb PR, which I have now done 15 times. Gave a full effort. Too many misses to count but I finished with 12 whole minutes to spare before the next workout. CNS was fried. Maier's monkeys were chattering in my head. Learned my technique absolutely sucks but spirit is good.
2. Disappointed. Not a good row for me and couldn't get the rhythm with DU's.
3. Dont have KB's at my gym so I've never done a KB snatch before let alone at 2 pood. Have always subbed dumbbell's. Tried a few today but head was a little fuzzy and didn't want to hurt myself, so used discretion and will add KB snatch to list of things to learn.
4. Decent. Should have been better.
Kent - awesome job man, that's determination!! All heart.
1. 4:41
2. 7:02 + 200 DU's
3. 6:31
4. 16 rds even
1. C&J felt pretty good. Dropped each rep and picked it right up. MU's were UB except 4 did 3+1.
2. Row was slow and hard, first half felt good second half slow. DU's were tough.
3. Shouldn't have rested on snatches. Took breaks after 10 on round 1, 7 on round 2. Took too long to get it going again. Burpees slow.
4. 16rds even - 240 reps. Steady constant pace, felt good. Maybe another round or two if I pushed it harder.
Only rested 10-15 minutes between parts 1+2+3, which definitely made things worse, but busy weekend and wanted to get'r done.
"will"
Part 1:
3:36
Part 2:
7:03 row- 150 double under
Part 3:
4:33 unbroken
Part 4:
18 rounds + 8 wallball
- first event was full of energy, felt decently fast. Unbroken muscle ups throughput, only set of 5 cj was tng. then 3+1, 1+1+1, 1+1, 1.. Feel like mid February march all cj should be UB. Pull power was limiter here, breathing was ok, took short transition breaks
- rower set at 2000 turned off as soon as I started rowing- had no idea what pace equated to.. Disappointed as I know I need to go at least sub 7 on the row.. Double unders just lost composure.. Too many breaks.. Great scores dawgs on this one.. Limiter was no real focus on this..
- all UB.. Kb snatch technique needs work.. I know Mcg crushed this.. Transitions were for we, burpees were slow.. At this point I was bleeding lactate.
-broke wb on round 15 and 18.. This costs me 20 rounds.. Felt decent- had waves of speed.
Overall great tests James.. Can't wait to be Even fitter this upcoming cycle.
28m/5'9"/165lb
1. 20:37
2. 7:24 + 128
3. 10:16
4. 16rds + 10 reps = 250
1. This one blind sided me. I failed many jerks, and did many extra cleans. By the time I got to the round of 2 I was just happy to be almost through it. Only failed one muscle up. Need to work more on the heavy metcons.
2. Paced row and felt good. Double unders were okay, but shoulders were smoked. Was putting together sets of 10, with a big set of 18 to ride out the clock at the end
3. Was happy to complete this one. Only got 24 reps when we did the 5 min amrap a few weeks back. Figured out the technique a little better and was able to string reps together
4. Held consistent pace throughout. Only broke 1 set of wall balls due to mental lapse and dropping the ball on catch.
Overall a good day. Definitely learned a lot about myself. Good work ACM, you killed it today man!! Thanks James! Looking forward to seeing some great numbers on the final scoresheet
Great training day! Threw down with Brandon B, Tom Kozlowski, and Ryan Seager. Loved every minute of today. I Learned a lot about myself. Rest was around 45 min between each wod and did not seem to have an impact. Quick recovery after each session and currently feel great.
1.) 7:35
2.) 7:17 Row and 96 DU's
3.) 8:39
4.) 14 + 8 Wall Ball- 218 reps
1.) Was head to head with Seager until failure X2 on last muscle up. I had to step away for a second and really get my mind straight. Lost at least 1:00 due to this.
2.) Paced row too much to have juice for dubz. As you can see it didn't matter.
3.) Tough WOD for me. 2pood snatch is no joke. Especially left arm
4.) Felt good on this, consistent. breathing felt way better than past amraps in this time domain.
1. 17:37 (scaled to 165# and missed some jerks and missed some muscle ups)
2. 7:58 row + 63 double unders
3. 4:57 (scaled to 1.5 pood on snatches)
4. 12 rounds
Not really sure what happened on first wod, missed some 2 jerks in round 4 and then was wrecked for muscle ups, the last muscle up took me 3 minutes and finally got it on fifth attempt.
Felt decent on the other 3 workouts, recovery was good between and although my times and scores were not that great compared to others, I feel that is about where i should be with these.
Function
43m / 6'1" / 167#
Started CrossFit @ Oct 1, 2011
1. 5:33 @ 125# (max pwr clean 155, max shoulder press 130); could have completed 135#, felt great!
2. 7:16 + 105 DU (as Rx'd); not bad for a 43 yr old guy who couldn't complete 1 DU 90 days ago! :) Felt really good/smooth.
3. 5:40 @ 1.5 pd. Felt surprisingly strong-perhaps could have attempted 2 pd KB.
4. 11 completed rnds (goal was 10 rnds, blue sky goal 15 rnds); hit the wall here systemically (not used to four wods in a row on the hour, incl. food/bev strategy). Was not tired on the WB; still learning rapid TTB, but completed each of 11 rnds of TTB unbroken.
Huge thanks OPT & Dustin/Jordan/TCCF and Stephen Flamm/CSC!!
Correction to last post_ was between 7:39 and 8:39 on wod 3 and posted 8:39 just to be safe. Confirmed time .
WOD 3= 7:39
1. 5:07
2. 6:44 Row/260 Double Unders
3. 4:26
4. 20+8 WB (308 Reps)
Felt really good today, enjoyed all the WODs. WOD 1 was a big improvement for me, hit all MUps U/B and did Singles for C&J. PR'd row and had a chance to hit 300 doubles but made too many mistakes. KBS and Burpees hurt pretty bad. WB's felt good, went out hard and just tried to hang on for the last 2 minutes. Great times out there from everyone, good work guys!
15 years old/M/5'6"/ 150lbs
WOD 1: 9:23 with 185lbs (muscle ups UB)
WOD 2: 7:56 row, 187 double unders (first set-137 unbroken)
WOD 3: 6:23 with 1.5 pood kettlebell
WOD 4: 14 rounds + 3 wall balls
WOD 1: 6:13
WOD 2: 7:14 Row - 161 Double-unders
WOD 3: 6:43
WOD 4: 18+10
Really upset with WOD 1. This is normally my wheel house and any other day would have been around the sub 4 mark. Have a terrible weakness at non false grip muscle ups so I've been making myself jump into the rings. Told myself I was going to go as hard as I could out of the gate and see what happens. Ended up gassing in rounds 3-1. Great learning experience though. WOD 3 is obviously a huge weakness for me as well. Anything heavy and with a kettlebell you can pretty much count me out. Left arm likes to act retarded on KB snatches as well. Not sure why. Either way, great experience and really enjoyed it! Thanks for all you do James!
Rory H.
WOD 1: 4:08
WOD 2: 6:46.1+181 DU
WOD 3: 4:48
WOD 4: 288 reps
Fun day. I liked the "every hour on the hour" theme
Great times out there Dawgs
1. 3:59
2. 7:17row + 200 DU's
3. 4:00
4. 18 rounds = 270 reps
#1. HAVE GOT TO GET FASTER ON THE RINGS. Upper body just fatigues way to much. C/J's were easy. Missed last muscleup, cost me 10 sec. MU's definitely a limiter.
#2. Paced row WAYYYY to much and broke way to much on DU's. No focus on this one. Doubted my engine.
#3. Felt good. KB's were smooth. Burpees felt a little slow cuz of previous work.
#4. Kept a good pace, and picked it up at the end. Only broke t2b once. No muscle fatigue, just motor on this one for me. Needed to be a little faster.
OPT, thanks for setting this up. Learned a TON about my body. Short rest was interesting. Took some chances on food and PWO supplementation. It was a shot in the dark for me, but learned a lot.
Events were really fun. I felt extremely challenged without being pounded into the ground repeatedly. I'm pretty excited to be able to walk tomorrow. Solid.
Onward.
26/m/5'8"/170
1) 8:01
2) 7:22 + 145 DU
3) 8:04
4) 16+5 (245 total reps)
1. This weight would have crushed me 12 weeks ago, before joining the Big Dawgs. All MU's unbroken, C+J's entailed taking some rests. All power cleans though.
2. I really just die whenever I'm on a rower for longer than 5 minutes. I dont know, man.
3. This is where I feel like I could have pushed a bit more. Took a lot of rests, let the weight of the bell get to me, even though most of my snatches were smooth and kept close to my body.
4. This just sucked. Kept up with Nick Ray for the first 13 rounds or so, then dropped it after 6 wallballs and just followed behind him for the remainder.
My legs feel pretty beat up, but overall it was a good day. Worked out with Nick Ray, the only BD who I actually know in real life. He gutted out WOD 1 after missing some hard-fought-for jerks, and he definitely pushed me further than I may have been able to go myself. Great job to all the Dawgs who have posted so far. Thanks for letting me into your community. ONWARD!
28/m/5'9"/185
1) 5:17
2) 6:53.3 + 199
3) 5:41
4) 280 (18 + 10)
Thanks for the WODs guys and to Xi Xia at CF Portland for hosting and coordinating. Much appreciated,
Adam
Did Being from 1/8 Today (Karen)
8:55 set of 30 then sets of 15 and a few quicker sets of 10 at the end! A PR by more than a minute and a half :)
Great job so far to all the dawgs doing the series, and hey Pinkerton, when did you start posting? Great job! I'll miss seeing you and Jess kick butt at regionals this year.
~Chelsea
1. 5:28
2. 7:11 + 167
3. 6:49
4. 245 (16 rounds + 5 wall balls)
Fell apart on WOD 3, burpees were slow motion. I had a lot of fun, I was able to do this with some people. It is so different have someone to chase. Great work everyone.
Jan. 7
will
part 1:
A. Snatch Balance - build to a tough single in few sets; rest as needed - NOT a 1RM
B. SA KB Clean and PRess - 5/arm back and forth for 5 min - break as little as possible
C. HS Walk - 25 m; rest 10 sec; 20 sit ups; rest 1 min x 3
rest 6+ hours
part 2:
As many rounds in 20 min:
20 thrusters - 135#/95#
20 chin ups
20 burpees
A. 185- definitely feeling more comfortable with this movement. Probably could of done 195-205#. 185 is a new PR.
B. 9.5 rnds w/1.5pd
C. Very broken but by 3rd rnd was able to walk 5-10 meters. I really haven't practiced this but was pleased with how fast I was progressing.
Rested 10min
Pt.2
3rnds+4 thrusters. Thrusters were definitely my limiter. I kept them in sets of 5 but definitely had to rest quite a bit between efforts. Pull ups were UB and the burpees were very slow. I had a difficult time jumping my feet back because my hips were tight from the thrusters. Overall I was satisfied with the effort just wish I had more power coming out of the bottom of the thruster.
1. 7:59
Rest 30 min
2. 7:55, 102 DU
Work 3.5 hours manual therapy
3. 7:35
Rest 52:25
4. 16+11reps
Lessons:
1. Make warm-up tougher. First round under 90s, touch and go at shoulders, high heart rate shocked the psyche and fell apart in round of 4. Missed jerk and another power clean. Happy to regain composure after that.
2. No hip power after 1. Was all knees and arms on rower. DU's felt consistent.
3. Trust recovery to go unbroken. Broke the snatches before I needed... recovered fast after this.
4. Best I've felt in multi-event day. Pleased with the ability to push in this workout... normally feel shattered after a couple events in a day.
Thanks for this, Coach. Felt like I was driving a powerful car that I didn't know how to control. Too much gas one moment, not enough clutch the next. It's been a journey over the last year of getting lifestyle/business stress to manageable level, then opening time to train regularly, then building a stronger foundation, and now putting some pieces together.
All in all, very pleased with performance and potential for future.
30/F/135 lbs
Wod 1: 9:26 (105lb CnJ-2 ring pull up and 2 hand release pushup for every 1 muscle up sub)
Wod 2: 8:59.6. 47 DUs
Wod 3: 11:25 (40lb KB)
Wod 4: 8 rounds + 10=130
will
OPT Construction 3
1- 4:54
2- 6:56.4 + 212
3- 4:20
4- 322 (21+7)
~gm2
1. 5:30
2. 708.9 + 177
3. 4:46
4. 16 rds + 3
Great day, a lot of fun. Thanks James for the great test. Learned a lot and have many things to work on. Thanks Steve and CSC for hosting great event
#1 4:20** 225lb c&j, c2b, push up..not ready to test pec on MU.
Rest 15min
#2 6:46.1 row, 163 DU
Rest 20 min
#3 4:02
Rest 25 min
#4 16 + 3
Awesome scores dawgs. Sinus infection has completely kicked my butt this entire week. Haven't trained at all. Tried moving around some weights yesterday and felt awful.
Hopefully things are better next week.
Haven't been following been doing some individualized programming with Brendan S. This apparently fit well with what we were doing.
1. 15:45
2. 7:26 row + 170 DU's
3. 9:26
4. 12 rounds even
Here's my thoughts.
1. I need to learn to jerk weight, all power cleans and easy. I am still learning my way with MU's. I could likely get this way down i time with those two things alone. My PR C & J is 215 so I am pretty pleased to complete this at all.
2. I PR's the row by 2s (sad I know) and I held it together pretty well for me. I left myself lots of time for 200 DU's but really this sucked normally this is my wheelhouse....normally.
3. This crushed my soul. I did the AMRAP a few weeks ago and got 36 reps so I was pleased to get them all. Took way long breaks, but mostly UB so I chalk it up to a win. With the 1.5 poor I likely would had flown though this UB. 2 poor is still reaching a bit, but I will get there.
4. Well, I really do not like WB's a whole bunch and I broke them 5-5 to try to pace my way to 16 rounds. Fail. My WB is also 25 lbs which may or may not help. I may have to invest in a real Dynamax ball. This also is not my wheelhouse....yet but getting there.
I am tired and ready for food. I felt pretty good and never died at any time. I have a local comp in a couple weeks this was a good test to see where I am at.
Anyone have a video from WOD3 with a 4-4:30 time?
(Rich? McG? Baird? Steve?)
I'm at a loss as to how I could have moved 1.5min faster, and I'm curious to see how ya'll knock out those KB snatches.
Some amazing times, very impressive!
m/21/5'10"/175#
#1: 7:59
#2: 7:18.7, 176 du's
#3: 6:58
#4: 16 rds + 6 wb
Definitely exceeded my own expectations today! Helped having ~12 other people there doing the events with me. Great day!
40/6'2"/206
Will:
1) 4:48 - Started on a bad note. For some reason I thought I was going to blast TnG and UB MU's. Seriously?! 3 reps in and I knew I was in trouble. Got frustrated, lost composure and struggled through it. Pinched a nerve in back on this one and it made WOD 3 left arm snatches very difficult. Big mistake on this one. Broke my spirits going into the next workout.
2) 6:59 + 170 DU's - A few years ago I pulled a 6:56 I believe on this and totally jacked up the DU's. Today I started 1:40 for about 10 pulls and backed down to 1:45 steady all the way. Focused on maintaining composure towards the end of the 2k row as brain started to think the workout was over.
3) 4:59 - All UB. This was my epic win for the day. Pinched nerve, the goal was to go UB on KB swings and I did it. Slow and a little swingy, burpees were steady. Wanted to break so bad but held it together. Last 9 burpees were smokin to beat the turn of the minute.
4) 16 + 8 WB - This was a grinder that grew uncomfortable yet manageable. No problem with this one, I just kept moving. Happy with the finish.
This was a very lonely 4 hour session. My mental crash on the first 3 reps of WOD 1 made for a rough wod 2. After 3, I was on the rebound.
Good work today dawgs. Smoking times out there. Amazing day! Go Broncos!
@Brian...I don't have video and I can't speak for the other dawgs...But, my KB snatches were fast and UB, and I transitioned from hand to Hand without sitting the KB down on ground (all in motion). Plus, a brotha is just good with snatch! Geez (shoulder shrug)
25/5'7"/175
Part 1: 6:18
Part 2: Row 7:33 91 DU
Part 3: 6:03
Part 4: 17+8
Male/49/5"8/175
1. 8:30 but scaled. Pulled 20# off the bar after the 4th C&J. Disappointed that I could not do all 15 rx'd but happy to get 4 since a month ago I could barely clean 195. Muscleups were fun and easy.
2. 8:00 on the row, 67 double unders. Rib injury flared up significantly on the row so this was was phoned in.
3/4 DNS.
Fun day, great competitors at Cincinnati Strength, appreciate Stephen and the crew hosting once again.
I really need to stop posting minutes after a WOD and start proof reading what I write. Clarification on Wod 3, they were single arm snatches not swings. Later in the sets I recruited a few other muscles that were taking a nap and changed the curve but they were snatches.
Notes for coach: I am with McG on his comment. I feel my MU's are pathetic right now and they go south real fast after full squat cleans or C&J's. I'm not sure if it is a mental thing or a technique thing with how I'm feeling but the brain just says NO to UB. I KB snatch about as often as I floss my teeth so tightening up that movement would be smart. Toes 2 bar go south fast. Not sure if it is how I'm built or if I don't do them enough. Resulting to singles is faster for me than waiting around for another UB run.
wod 1: just did power cleans no jerks to be nice to my shoulder: 5:45 all mu unbroken, all but round of 4 on cleans were touchn ub.
2: 7:28.3 +75 dus not very happy here
3: kb snatches: happy that these felt ok on my shoulder. 8:02 with slow and steady burpees to not jar the shoulder too much.
4: Wallball hurt the shoulder so i did jumping squats with the 20# ball instead. 23 rounds even. definately a faster turnover time than wall balls.
James,
I didn't get to register for this event and the link is locked up. I'm going to put $5 in the dog dish.
Thanks, looking forward to doing the workouts tomorrow because I had work all day today.
Fraser
OPT CS #3
1. 5:36 - C&J dropped and picked up as singles. MU in 2 and 3s. MU felt decent, but CJ got heavy fast.
2. Row: 7:11.7, 167 DUs - started out with a really fast pace and couldn't hold on...tried to go sub 7 and I paid for it at the end. DUs were surprisingly good today. This was the only one where I felt my recovery was off afterwards.
3. 5:31 - KB Snatch UB, one break in 12 burpees. The KB was slow, but I set a goal of going UB and was happy to get it. Burpees didn't feel as bad as I expected.
4. 15+5 WB - WB are a huge weakness, but went UB throughout. had a 10m walk back and forth between movements....helped control breathing, but lost a bit of time. In the end, probably evened out.
Learned that my engine is getting better and I hate to fail at things. The row pisses me off because I know I could have rowed 7:05 easy, but I wanted to PR today and was willing to risk it. I'm with Brent and Mike on the CJ/MU workout...something about these two together. Also learned that I really need to work on pre-comp fueling...I felt sluggish for the first 90 mins until protein and carbs kicked in...timing of pre-comp fuel needs to be much better.
1. 19:57
2. 7:02 + 184
3. 8:04
4. 229 reps
Had a blast today!
Thanks OPT crew, thanks BD's and thanks to E-Rad for hitting this with me.
@Brian, for sure brother, will post on here tomorrow. A side note to give you a good laugh...I finished the last WOD around 1:50p and was home eating lunch while I was reading the blog and looking at some of the other scores. I couldn't figure out why my time for WOD 3 was so good (3:48) and then I realized that it was 2pood and I had done 1.5... I looked at the clock and it was 3:10p, I was furious at myself for being so stupid so it was more for punishment that I drove back to the gym and hit WOD 3 again with 2pood. Was able to go U/B but burpees were a ton slower and the wod was more painful than previous 4 combined. I will not make this mistake again.
@Rich - Haha, yeah man, I guess I shouldn't go on a public forum and post about my snatch problems. But I definitely set the KB down for a sec to switch hands and probably can't throw 2pood around as quick as you big guys can. I guess I just can't handle the big snatch *shrug* My burpees were quick, but not quite sprint speed because I was dreading getting back to the KB.
I appreciate the responses. Trying to be nerdy and make this a useful learning experience (*pushes glasses up on nose*)
@Steve, you're crazy for re-do'ing any of these WODs in one day. That's some serious dedication!
mcg/Brent-
I'm with u on the MU right now... feel 'rusty' or unpolished...
as for the kb snatch, I think mayb u should floss more Brent?... ha!...
amazing work here 2day BDs!...
~gm2
Amazing day! Again! These comp-days have been great and inspired a lot of people, not only the big dawgs. We had a guy traveling over 400 miles to be able to compete for this one! Everyone learned a lot of themselves, onwards!
Kent
Great determination for event 1, congrats!
Rich
Glad to hear that you can push it as much, but wise not to do MU for this one!
About the snatches
Me and Martin went to kb-seminar this weekend, and filmed a clip of how to snatch smooth and energy, might be something for some of you: http://vimeo.com/34773685
Won't be submitting my scores since there were too many NT/scalings. I went to a new gym and there was a lot of things that hindered doing this RX'd:
1. I did this with a 100 kg barbell instead of 92.5 kg. After completing 1st set of clean/jerk I managed to kick my phone into the wall so the timer stopped. After re-doing it, someone at the gym must've gotten through to touch it because it was reset after my first two sets. I continued (and re-set the timer) through the workout and had 4:13 for set 3-2-1. I was at 2:50 after the second round clean/jerks so I guesstimate less than 9 minutes. Muscle-ups were subbed to hips-to-bar (as close as I could) together with deep dips. There was no possibility to hang my rings in the new gym.
2. 6:43 (PR, I think?) + 48 DU's. The 6:43 felt a lot heavier than I thought.
3. 5:33. With a 24 kg KB since that was the largest they had. Unbroken with tiny rests (3 deep breaths) b/t sets.
4. 14 rds + 5 (215). Subbed wall-balls for thrusters with a 12-kg ball (26.5 pounds). Did this 5 minutes after 3.
Great workouts coach! Thanks!
1: 10.12
2: 7.01 + 156
3: 5.46
4: 14 + 5 = 215 reps
I have been struggling with too many injuries worth mentioning these last 2 months, so today was initial just fun and training, but was happily surprised with some of the events. I did a ton of map sessions during the Xmas break and even though I haven't been on the rower for more than 2 months, I was happy with the second event.
Rest was a bit all over the place, 10 min between 1 and 2 and 50 min between the 3 and 4 and less than 20 between 4 and 3. I can feel it now, I am flat and the 300 g of spuds were well received by the body.
I can't squat below parallel or my knee flares up so had to use a second MB as a target
Great leaning day, great comp and things aren't looking that bad. Back to work!
First time that CrossFit Athletic guys have had a go at the Construction Series - Great programming we all really enjoyed it
Paul
1. 6:15 missed my last C&J and it cost me a good 30 secs. 205 is heavy for me all MUs unbroken
2. A. 6:46 B. 205 DUs - Been doing a fair bit on the rower it has paid of I felt good through out. Would have liked to have done more DUs in the time I had left
3. 5:45 First time I had done KB Snatch at this weight - fell apart on the left arm on the set of 9s breaking twice.
4. 17 rounds 4 Wall Ball = 259 reps
Christian
1. 9:01
2. A 7:21 B. 125
3. 6:44
4. 16 rounds + 1 T2B = 251
Kim - Male
1 8:48
2. A 7:52 B. 130
3. 11:58
4. 14 + 3 T2B = 223
Rachael
1. 6:36
2. 8:26 B. 71
3. 9:10
4. 14+2WB = 212
Lauren
1. 5:10 - Scaled with dips and Pull ups
2. A. 8:16 B. 64
3. 6:58 - Scaled 16kg KB
4. 12 Rounds = 180
A video of our optimum experience: http://vimeo.com/35087902
It was pure magic, nothing can stop us!
- unit- I'm going to just say it now- congrats on the win.. Glad a big dawg brought it home.
Your a freak show brother.
- loved the every hour on the hour coach- felt like one monstrous MAP session.. Work rest, work rest, etc.. Going into the KB snatch wod felt like the interval work we did in Scottsdale.. Ie- not a good feeling.
- I'm amazed every time we do something like this, as the quality and level of Fitness in here is world class. Hats off to everyone who competed in this thing- you are all incredible.
Gli:
Wod 1: 2 rounds: 20 db thruser 45lb/h 20 ctb pu 20 burpee box jump 24" 7:57 11th place
Wod 2: 5th
Wd 3: 8 min amrap 30 ohs 135lb 100 cal row - 1 full round + 18 ohs 11th.
Sitting in 6th with stowe right on my ass in 7th, about to hit wod 4 which is a 5k outside hen a chipper for wod 5, event 6 and 7 tba. Good scores on here dawgswish I coula done it
M/205/39
1- 18:30
2- 7:25 & 85 d/u's
3- 6:24
4- 11 rnds
WOD 1 - Scaled 75# C&J, 3:1 ratio for pullups and dips (15,12, 9, 6, 3)
13:42
WOD 2 - 9:00.0 row, 23 double unders
WOD 3- Scaled- 25# KB
9:30
WOD 4- 135 reps
Toes to Bar are still very difficult for me. Need more midline strength.
It was a fun day! We had our gym do WODs 3 & 4. Everyone had a great time and worked hard. Thanks for the workouts!
One thing I forgot to mention were the muscle ups felt great. Following function I haven't done any of them in months other than 1-2/day x3day/week greasing the groove. Hit 5 UB which felt easy (ties PR). The heart rate jacked after this which I feel is more due to my poor warm-up. Then hit 3+1 to keep HR down a bit but could have done 4 easily, then 3, 2, 1 all quick.
1. 12:19
2. 7:20/125 - better strategy than 2 yrs ago, haha
3. 5:38
4. 16+10+3 (253 reps)
Need to get stronger. Also have had problem with PC so I did HPC on all reps in #1. Was afraid I could not finish that one, so I am happy with the effort.
Paced row very much. But got more than 5 DUs this time :-)
KB snatch is my thing so I wanted to kill that, but instead it nearly killed me. It hurt afterwards!
Last one was just to keep banging out reps.
Thank you OPT! Yesterday it was totally epic (as usual) at the box, and we hade 14 people challenging themselves - as Bear said some had travelled well over 400 miles to get to us (!). People learned new stuff about themselves, and mostly in a positive way as they proved that they could deal with challenging weights and movememnts that they were unsure they could handle. Just as testing should be. Also thank you to the community for being there. Ouuuuu!
Great job everybody some really good efforts and some excellent times
1. 12:06
2. (7:08) 151
3. 8:59
4. 18 rnds +1
C&J where heavy all singles, 1 miss on the clean and about 7-8 misses on the jerk tried to shorten the rests to much needed to pace better, and 9-10 min should have been possible. MU's where good and easy.
Should've paced row a bit slower needed about 20-30 secs before I was able to start DU's
KBS still neededs a lot of work and was happy to finish with out really hurting forearms to bad
Wall Ball and Toes to Bar where good pace was good just have to get faster
Being: didn't get a chance to post from yesterday
wod 1: 23:58
wod 2: 7:35, 114 du's
wod 3: 11:06
wod 4: 12+10 wall balls
observations:
- WOD 1: Failed numerous attempts at jerk. Clean was fine, just couldn't get under fast enough I think. Need to practice here, as well as how much rest as I stared at the bar cursing many times. Muscle ups were surprisingly easy, no problems at all. Most I strung together was 3, but never failed any, so pleased there.
- WOD 2: PR on this was 7:15, so fairly off that mark. Didn't really attack the row as I probably could have. DU's were ok, but wanted around 150.
- WOD 3: Meh, snatch's were tough for me. All broken. I love burpees, seriously, but they absolutely kill me for some reason
- WOD 4: Tried to stay consistent and steady. Wall balls were fine, toes to bar slowed me down.
Overall not too pleased with my performance, but loved the test. Felt rested enough on the hour. First time really hitting this many wods in a day, let alone in a 4 hour span. Nearly talked myself out of finishing wod 1 after numerous failed jerks though. I think I can shave quite a bit of wod 1 down the road as well as wod 3.
Great to see the performances of all the dawgs here, impressive and inspiring.
onwards,
lk
Wod 1. 4:25
Wod 2. 7:50:8/104
Wod 3. 8:33
Wod 4. 15 rounds
1 felt great. First round tng. The rest dropped. All mu unbroken. Missed the last one. Definitely could have gone sub 4. Had fran lung after this.
2 sucked. I wanted to pace to conserve energy for my dus which are still super inefficient. Got comfortable and lost focus. Never really breathed hard. Mental failure.
3. Haven't done heavy kb snatches in a long time. Clearly after watching the video, my technique was way off and coated me a lot of time. I tapped the kb on every single rep and treated it more like a bb snatch vs almost a 1 arm swing as in the video above. Feel less bad about that time with that technique. Prob lost 2-3 minutes on this. Burpees were slow but steady. Definitely took my time bc mentally I didn't want to get back to the snatches.
4 was ok. 18-20 rounds is possible for me. Was never fatigued, just mentally done. 9:30pm, 20 degrees, 10 degree wind chill. Just all in all crappy. Somehow got lazy on a couple rounds and didn't string all ttb together. Again. Complete lack of focus I think.
I'm definitely not happy with my performance. I think the combination of training solo for the last 6 months and my conditioning not being anywhere near where it needs to be has really started to get into my brain lately. When I start to fatigue, I just don't have that mental ability to shift into overdrive anymore. It's like when the pain starts, I back off, where as before I could trust that my engine was still there and able to shift into that next gear.
Thanks coach. This was perfect to diagnose weak links in the chain!
Dawgs,
I've been out for a while and only dabbing in these workouts for the time being, but it is incredibly challenging to check in and see these times. Great job guys. Everyone keep up the great work.
Peace.
Steve
@Brian,
Here is the video from the snatches
http://vimeo.com/35097053
8:40 am - WOD 1 - 5:49, snatch instead of C&J due to wrist ailment.
9:10 am - WOD 2 - 7:00.3, 153
9:35 am - WOD 3 - 8:40, DB snatch instead due to wrist again
10:00 am - WOD 4 - 15 rounds
+
10:45 am - hockey game
75# on DB snatch for WOD 3
I am pooped!
James,
Thanks for putting together another great series!
-To get everyone through on the hour, based on the size of our group, we implemented 12min cut-offs on workouts #1 & #3.
-Our MU scale for #1 was 2x C2B or C2Rings
-We rarely get touches on kb snatches so it was good to see how we stacked up against them physically & mentally.
-Scores as Rx unless otherwise noted
MEN.
Brad
9:06:00
6:51:00 + 169du
5:32:00
15+3 = 228
Cleet
7:29 @ 155#
7:57.8 + 120
6:17 @ 1.5pd
13 = 195
Jeff
30reps C2B @ 12min
7:43:00 + 104
11:15:00
13+3 = 198
Josh
8:09:00 C2R
7:15:00 + 155
8:01:00
13+6 = 201
Jonathan
7:59:00
7:18:00 + 176
6:58:00
16+6 = 246
Justin
7:57 @ 165
7:39:00 + 110
10:06:00
13+6 = 201
Matt
25reps C2B @ 12min
7:14.4 + 117
10:02:00
13+1 = 196
Sean
26reps rx @ 12min
7:33.8 + 72
10:29:00
12+12 = 192
WOMEN.
Courtney
10:55 C2B
8:06:00 + 36
9:20 @ 20kg
9+10 = 145
Em
26reps rx @ 12min
8:16:00 + 95
9:18:00
12+7 = 187
Jenn
9:58 < ROM on full extension + lockout w /MU
8:34.1 + 81
85reps rx @ 12min
11 = 165
Jordan
7:07 C2R
8:48:00 + 57
skipped 3
skipped 4
Linds
6:29:00 (best male or female rx score for our team)
8:32:00 + 78
9:25:00
skipped
Liz
6:25 C2B
7:55.5 + 94
8:33:00
12 = 180
Misty
15reps
8:38.5 + 67
8:58 @ 20kg
9+8 = 143
Sarah
8:34 @ 95# + C2B
8:35.4 + 26
skipped 3
skipped 4
Being
wod 1: 14.30 min
wod 2: 7.22 + 125 DU
wod 3: 10 min and couple of seconds
wod 4: 16 rounds even
So happy to do all this RXd. Couldn't image this even in my dreams 6 months ago. Have developed very much the last half year, when strict following OPT. I ow everything to the programming. And still I feel like a baby in this, so to learn and much that can and will improve. Tests like this is an eye opener. As others already said, its a great learning!
Very thankful to be part of this, and thanks James for all offering, and giving meanings to our training!
Thanks also to Crossfit Uppsala, Bear and Martin, for great organization during the comp and for keeping the Swedish dawgs together.
F/26/138
Wow what a great testing day, awesome programing and so much fun! I looked at these WODs on Friday and thought I couldn't do 1 and 3. I hadn't done MU in a WOD yet and haven't been able to do 1.5 KB snatches before.
1. 12:47 - clean and jerks were easy but broke them up to get through MU. Made sure to take plenty of rest so I wouldn't fail on my MU.
2. 8:47 row / 41 DU - disappointed in my performance here, should have gone harder on the row, but then again my DU were not stringing together very well today.
3. 14:40 - this was my first time doing 1.5 KB snatches, I honestly thought I was going to have to DNF this before trying it. Thanks for pushing me to uncomfortable. I learned a lot and know exactly what I need to improve my time here.
4. 13 + 9 Wallballs. T2B were solid, wallballs getting better but need work on breathing/rhythm
Also on another note, I retested FRAN yesterday and got a 1:15 sec PR. Such a testament to your programming and the BIG DAWG community!
James I couldn't find the option to pay for the event so I just put it in the BIG DAWG dish. Thanks again for all you do!
@Steve
Thanks for the vid. You killed it... twice!
Third event (5:38) with new dawg Christoffer, following function. He is using 20kg KB.
http://vimeo.com/35103876
Awesome time at Crossfit Redline, everyone got after it.
1: 10:03 @ 140#
2: 7:53
3: 88 DU's
4: 8:22 @ 1.5pd
5: 13 rds + 11 reps
With 1RM being 165, scaled to 140 on first wod which was a nice tough weight.
On the row, didn't push too hard so I would be able to get right to the DU's. I got off the rower feeling great, no lung fatigue, but just couldn't get the legs going.
Scaled #3 down to 1.5 pd, can only snatch 70 a couple of times each arm. 53# still kicked my butt, or should I say hips.
On #4 kept a nice steady pace, but when it came to kick it up, just didn't have anything left in my shoulders on the WallBalls. T2B's were all unbroken, felt easy.
Thank you James and everyone else involved in programming these series. Really enjoyed each event, a great thing to look forward to each month.
1. 10:08
2. 7:04.9 / 122
3. 9:10
4. 247 reps
1. 14:10 - 115# C&J, scaled MUs to ring dips
2. 8:10 row, 112 DUs
3. 6:15 - 1 pood KB
4. 14 rds + 10 = 220 reps (5kg ball)
#1: 7:59
#2: 7:50.3, 115 doubleunder
#3: 10:39
#4: 15 rounds + 4 wallball (229 reps)
First event went smoothly until the last rep! I failed the last MU 3 times before finishing... mental mistakes. I was ready for the workout to be over and I lost focus. Clean and jerks were smooth.
Second event was planned well for me. My legs definitely fought me a little on the row... luckily I was able to hold it together and stay on pace. Did DU in sets of 30 and 20.. felt like standing on jello
Third event was a serious test for me. My left arm/shoulder has been giving me trouble lately in training and I struggled with every single left KB snatch. Ended up doing singles by the end of this one.. First time doing a 53# KB snatch in a wod.
Last event did not go as well as planned but I'm happy with it. Done with a 15# ball since the gym didn't have 14#. Somehow the clock seemed to be moving very quickly and I was moving in slow motion. All wallballs and T2B unbroken except round 13 of wallball (6-4).
Overall, very fun event!!!! Nice job to all who competed! I really enjoyed the on the hour layout and all workouts... Completed this with McG, Shep, and Brandi at Faction. Thank you James for a great event!! I miss training with the Big Dawgs!
Function
#1- 10:14
#2- row 9:06, DUs 60
#3- 6:26
#4- 12 rounds = 180
As I mentioned yesterday, I broke this up into two days. One of the big things I've learned about myself being pregnant is I get slammed by workouts; it usually hits me 4 or 5 hours later and I'm completely exhausted. I scaled a lot too, so here are my notes!
#1- Used 85# for the C&J, and these felt really good! Unbroken except for round 3. Subbed 3 ring rows + 3 ring dips (banded) for every MU.
#2- Felt fresh going into the row and felt like I was going at a good pace (good pulls, good breathing), but this is more than a minute off my PR of 7:55...which I hit the last time this workout came up! DUs were unbroken so I'm happy about that.
#3- Used 35# KB for the snatches and did them unbroken. I pushed myself on the burpees and took about a 10 second break after each set to catch my breath. I didn't want my breathing too out of control, but I FELT like I could've kept going. This is good.
#4- The last 3 workouts totally caught up to me on this one. I had to rest a lot longer than a hour after the third one (which was my first for the day today); I had that dazed feeling for awhile. Focused on accuracy with the wall balls and scaled to K2E...ugh, I'm terrible at them! I have trouble holding on to the bar, and I don't have that kind of ab strength (or something!). Or maybe the better word is endurance.
James, this was some really good programming. My reasons for following the blog throughout my pregnancy were that I wanted to learn about myself and my capabilities in this phase of my life, and I'm sitting here looking back at the weekend's workouts with lots of positives. Sure I had to scale a ton, but I'm so happy to be able to learn from you and make myself a better athlete this way. This is a great place to be and thank you for creating programming to benefit all levels of athletes (even pregnant ones).
Coach, I put $ in the big dawg dish as well for my registration. Couldn't find the link. Thanks for the fun day. Great job dawgs!!!
26/m/162lbs following Being for a few weeks now
1. 22:46 - all squat clean & jerks here (PR 225#), my muscle ups are ugly, basically a mix between a strict and a weird kip, which tires quickly. All broken. Glad to complete.
2. 7:43.8 - haven't been on a rower much in a while because I don't own one myself (PR 7:16)
3. 128 reps for double unders, first 35 unbroken but tripped up several times.
4. 14:00 - never done 2pood kb snatches before (when we did 5min at 2pood a while back I scaled). almost all broken.
5. 210 reps - unbroken, but my t2b weren't kipping. I was really getting into a negative on the way down. Kipping these is on and off for me.
I just don't have the brute strength that these wod's called for, and I really need to work on my gymnastics (mu's, t2b included). Thanks for letting me test where I am, enjoyed it and glad to be through!
25/f/155 I've been following Being for about a week. (YAY!)
1. 14:00 115# (Scaled to MU progressions)
2. 8:39 row, only 39 DUs
3. 8:05, scaled to 1p
4. 10 + 4 rounds
I definitely know what I need to work on! I'm excited to be sticking to your program and I know i'll only be seeing improvements from here on out. I'm happy I made it through the workouts and it'll be fun retesting these sometime.
@BRAIN PROCHASKA------ I'm gonna buy your book someday ;) glad to see you alive and well on here.
dpanchuk
M/52/5'7"/165
1. 12:42 177# (new pr); MU as required
2. 7:26 row and 117 DU's
3. 12:27
4. 14 rounds = 210 reps
@Jess - Waddup!?!? That's awesome you are back in action! You'll love the programming here, just the right mix of heavy, fast, short, long.
if you buy the book, I'll sign a copy, hahaha ; p
WOW great work everybody. I had signed up to do the Crossfit Ladies of Canada throwdown so couldn't do the construction series. The workouts were as follows
WOD 1 4min clean for tonnage - 3995lbs chose 85#s - bad choice should have gone super light and just flew like most ladies - oh well live and learn. I was worried about my engine because I haven't been training metcons.
WOD 2 burpee Jackie so Jackie with burpees jumping onto a 25# plate instead of pullups 9:59 not bad
WOD 3 30-20-10 wallballs/kbs 14lbs/16kg 5:47 again not bad wall balls still my nemesis
WOD 4 2min amrap x 2 of double unders/hand touching back of head release pushups/squats pushups were hard but actually managed to string 60 double unders together so serious progress there score 422
WOD 5 amrap in 10 min of 115# deadlift 10 reps/ 15 anchored situps/5 pullups - 280 reps
By the last WOD I seriously had to drag myself out there to do it, i was sore and just tired, but had a plan and serioulsy powered through and it ended up being my best workout. I learned that maybe I could still be in the game, but at the same time know that I am on the right track with what I am doing right now and will stay the course. Next year may be different if they add a 40-45 category to the games - and my achilles has returned to 100% if that is possible.
Ok I know you all have missed my long posts so there!!!!
@Brian
Hahahaha PERFECT. Yeah I'm stoked to be back working out... feel like i'm starting all over again. Need to kick it into gear and this is totes the way to do it! I'll catch you one day, sir.
female/ 34/155lb
Wod#1 = 7:44 rx'd; muscle up slowed me down in 4th round
Wod#2 = 2k Row 8:10 @ 80% + DU's 102; could have pushed harder on the row
Wod#3 = 10:05 rx'd; wow never done a workout with kb snatches at 1.5pd...total destruction! ouch..
Wod#4= 190reps (12+10) tired...unbroken wb's and ttb...just slow between transitions
thanks for the WODS great tester....
Workout 1-14:30 - failed multiple times on MUs..not sure why..usuallly can hit 4-5 in a row.. for some reason couldnt get even 1 today ..for the first 5 attempts..just one of those days ..will redo on a better rested day
Wokrout 2- Row- 7-13 DU's- 180 felt strong throughout.. probably could have pushed harder on the row
Workout 3- 6:55 - breathing was issue here
Workout 4- 13 rounds plus 10 wallaballs.. kept moving at consistent pace throughout..not blazing though
fun day of workouts . Thanks James!
Coach, I submitted my scores and I'll search for the link to put $5 in the dish. Thanks for everything you do for us!
m/28/168
1. 3:58
2. 7:06 + 164 reps
3. 4:42
4. 284 reps
The C+J/MU combo felt amazing. Only broke the C+J once and all MUs UB. Row was a mental battle that I felt I lost. WODs 3 and 4 suited me just fine. I feel like my fitness is at a good place and I look forward to taking it to a whole new level.
@Boyer - holy shit Double Unders!
@McG - thanks for calling me out on the finger, it got my ass out there
Construction Series #3
M/ 195/ age 27
1) 3:52
2) 6:50.2 / 155
3) 5:16
4)15 + 10 + 4
1) 3:52 - C+J (3+2 ,2+2, 1+1+1, 1+1, 1) MU unbroken. All felt very good planned C+J well for myself
2) 6:50/ 155 - Row was good but not a PR. DU's a weakness but still very disappointed, many trips.
3) 5:16 - felt ok, intentionally broke 12 KB snatch into 6+6. May have been able to go unbroken.
4) 15 + 10 + 4 - T2B big weakness and dont know why.
Great work Dawgs! Thanks for putting these on James.
20 Rep Back Squat 225 A2A High Bar
+
Wod 1
5,4,3,2,1
205 C&J
Muscle Up
7:09
MU's unbroken and easy. Jerks were easy. Cleans killed me. Had to take a good 20 sec between reps after round 1. Really frustrated with my clean technique so went right into the following.
+
On the minute for 5 minutes
(2) 185 C&J
(2) Muscle ups
Complete.
19 degrees in the barn this morning with the heat on. 24 degrees after workout. Too cold.
M/175/25
#1 - 5:55 - all mu's unbroken. failed 1 jerk. I was worried about 205# overhead for 15 reps...pleased with this one
#2 - 7:09.5 - 133 double unders - row was a PR - happy with that. Really struggled today on double unders, but breathing/head was the limiter
#3 - 5:26 - broke up the 12's at 7/5. Should have gone unbroken.
#4 - 231 reps - took too much rest on transitions back to wall ball
Fun tester. Great job Dawgs!
@ Chris, Nice work dude! Sick numbers!
Being
wod 1: 13:42
wod 2: 7.09 + 125 DU
wod 3: 7:45
wod 4: 13 + 6 (201 reps)
This was an amazing day! Finished workouts on loads that I on beforehand wouldn't dream about putting down. First one was the biggest challenge, and also the one I'm most proud over being able to finish, 205 # is my PR on C&J. That said it was three months since I last tried for 1RM so I knew that there might be some more in the tank by today. But never man I thought I would nail down 15 of those. All this thanks to you coach! Following your program has really built my strength. Love it.
After the first wod done everything was just merry merry and juicy. Felt like I was up shit creek on wod 3 (I died on 2nd round) and the fourth one was just pure evil and beauty in the nicest mix I ever tasted. Thanx for this fantastic day!
Im very proud over being a part of the small but strong and happy Uppsala BIG DAWGS crew and I also feel the love, warmth and encouraging strength of the international BIG DAWGS. Thanx to Dawgs Bear and Martin for hosting the OPT CS at their box. Great job! Thanx also to all the other Dawgs throwing down like maniacs last saturday. Love chasing you guys
In the middle of a strength cycle but wanted to participate a little bit so did part 1. Training is mainly strength + 1:1 or 2:1 interval work. I'm prepping for Olifting - nationals this year? But I'm slowly ramping things up again.
LB Backsquat 315/5 x 3; 3 min rest (getting very easy as I progress 5# twice per week, love the adaptation)
+
Part 1
5:04
Finished and my damn lungs burned for 15 minutes. Haven't felt anything like that for a long time. I guess that's what I get for being de-conditioned and pushing really hard. All rounds were about 1 minute. Had to break a ton and blood sugar was low - ate a few grapes right before the workout and it helped, but still felt it.
Would love to do the rest, but my body is not prepared for it. I'd probably be destroyed for a week. On a positive note, achilles is pretty much fully recovered and I can snatch 225 again on a regular basis :)
Unit, great scores dude. SMYG.
GLI day 2:
Event 4 - 5k run 22:56 71st place......smh
Event 5 - 16th place
Event 6 - 13 place
Overall: 17th
20:08 on the 5k was 36th place...crazy fast. Doing it at 8 a.m. in 9 degree weather did not help. For basically no strength test I'm happy with how I did. Obviously have a glaring goat but plan to add in z1 work every Monday and every other Friday to fix it. Got to meet felllow big dawg alex netty (4th last yr in north central),very cool dude!
Will
OPT Construction 3 (NOT as rx'd, extended rest times due to schedule)
1 - 9:18 - very frustrating, tried to come out of the gate fast and it bit me real early, ended up tanking and missing lots of reps on the bar and the rings. afterwards the only words going through my head were 'learning experience'...as i tried to not kick the chalk bucket across the garage
2 - 7:14.8 + 122 reps. double unders have abandoned me, i was doing sets of 2 and 3 at the end.
3 - 5:32 - kb felt good, was able to go unbroken except set of 12 on my left arm. burpees were consistent.
4 - 19 rounds + 4 wb = 289 reps. felt good, wanted 20 but will take this as i feel like its going to be a while til i get my engine back on these 10+ minute sessions
overall, frustrated but i DID take away some good lessons, so i guess it was constructive frustration at least. looking forward to getting back into a regular schedule with the will group and continuing to work hard on the conditioning work as the season gets going.
Sorry i missed participating in the event-got to see the last 2 heat of 'fitters...amazing!
Being
F/38/130/5'4"
Hour1-8:17 @115 (sub MU's-2Ring pu's/2 hand release push ups-per MU)
Hour2: not sure on time(prob 8:40) -52 DU's
Hour3:6:57 @35lbs
Hour4: 11+8 WB's
Did part 1 with nathan holiday and have to say that his go at it was very impressive, hard to follow that. I did not have MU's today so after hitting 5cj's and failing the MU's I, at the advice of nathan, staryed over with "jumping" MU's and had a much better workout from it. Time was 5:13 not rxd, nailed all cj's though.
Awesome comp.
#1 5:10 - MU need some work. Jerks felt good.
#2 No rower - Ran stairs for 7:30 hard then double unders 119. Disappointed in DU
#3 5:50 Difficult to maintain on L arm. Burpees were a fight
#4 19 rds - Felt great. All UB and at good pace, jogged transition.
*Took diet to another notch recently and has paid off. Recovery is GREAT. Still need to work on pushing through "dark places" to 98% zone.
*Great comp. Wish I had a rower to actually compete...soon enough.
Wod 2 - 6:58.9 + 168
Rest 15 minutes
Wod 3 - 6:57
Quick warm-up on the airdyne then jumped right in at 5:50 am. Row was miserable. Damper set at 5. KB snatches were unbroken but took some time between arms. Burpees slow & steady.
Looks like I input my seconds incorrectly on the scoresheet. Row time should be 7:24 rather than 7:00.24. and so on for the other timed workouts. That would drop me big time. Sorry for screwing that up everyone.