Sunday, February 23, 2014


30 Burpees
10 Deadlifts 135#/95#
20 Burpees
10 Deadlifts 185#/125#
10 Burpees
10 Deadlifts 205#/145#
5 Burpees
10 Deadlifts 225#/155#
*Make sure your positioning on the deadlifts is very good. Do not sacrifice positioning for reps!

Gymnastics 1: EMOM for 5 Minutes
7 T2B + 30 Double-Unders

Gymnastics 2: EMOM for 8 Minutes
Odd: 5-10 C2B (emphasis on movement not reps!!)
Even: 3-5 MU or Muscle-up transition work

Great Muscle-up Comparison with Coach's Eye


  1. Resting today, doing a lot of mobility work. I'm a little sluggish coming right off a rest day. I'll do the Open WODs Friday and Monday, at least for this first week. If I don't improve on my second attempt this week, I will likely not keep repeating them.

  2. WOD:
    Finished the whole set in about 7:30, but I was using the same bar and had to add weights as I went. I intended to finish the whole thing no matter how much time it took - but it ended up right around 7:30, which I was happy about. Burpess did NOT feel fast! My abs are super sore today after doing 20# med ball GHD's last Sunday...those will be in my workouts moving

    Gymnastics 1 - last 2 sets of T2B were broken again because my abs are smoked. Hoping they recover quickly because I have a feeling burpees or T2B will be involved in the first workout

    Gymnastics 2 - 5 C2B, 3 Bar Muscle ups. Missed bar muscle ups a couple times on the first rep. Back is a bit smoked from all the strict muscle ups on Saturday.

    Overall, trying to balance the volume of training with the Open. High volume for me is different than someone who works out twice a day, or every day of the week. I didn't feel as fresh as I would have hoped today after taking yesterday off.... I'll see how I feel tomorrow and listen to my body.

    Liz, where are you doing the workouts? BCCF? I think I am meeting Ryan Friday after work to take a first pass. I would like to do a few (if not all) the workouts somehwere where there is some hype! you can hit me up on Facebook too.

    Dan - I owe you a thanks. I've never met you face to face but have definitely benefited from the programming.

    1. Nate - yep - BCCF. Not sure how much hype there will be, but I can let you know. I'm going to be doing it during the day - around 12:00 or 1:00. I'm pretty certain Ernie and Patrick will be doing in on Monday at the same time as me. I also think Paul will be opening up the gym on Saturdays and maybe Sundays too to give everyone a chance to do it.

  3. WOD: AMRAP 7 - I got 109 reps. I had to scale the DL weights. I started at 95# but then only went up to 115#, 125# and left it at 125# for the last set of DLs. I didn't set up multiple bars, either, so had to add the weight to my bar during the WOD. My DL max is 165#, but 125# felt really heavy today.

    Gymnastics 1: EMOM 5 mins
    I did not get through all the DUs, so every minute I just started over with the t2b and got as many DUs as I could each round. My hands are really raw, so I was only doing two to three t2b at a time.

    I didn't do the second gymnastics today, just because I really feel spent. I am really looking forward to a day off tomorrow. It's been a rough week as far as energy, so I am really hoping I'm not getting sick...especially since Liz talked me into registering for the Open! ; )