Friday, August 17, 2012

Saturday 8.18.12

Ali B lines up for Snatches, OTM

1.  Bench
3 x Max Rep barbell bench at 60% of 1RM

2.  4 Rounds of:

Max reps of Strict C2B Pull ups in 2 minutes
Rest 1 minute
Max reps of Push Press 165, 115 in 2 minutes - taken from the floor, no racks.
Rest 1 minute

3.  Rehab High Hang Muscle Snatch
3 x 10, demo vid - one thing not mentioned in the video; once the elbows go high and outside don't let them descend as you turn over.  Work the external rotation with the humerus (upper arm) parallel to the ground.

4.  Dumbbell Shrugs
3 x 12-15 - Shrug up and back, not up and forward.

Montoya working with Coach B at CFNE

A message from Derek, CFNE Competitor Coach

In classic Ben Bergeron style, he is sharing his knowledge and programming expertise with all of us on
this site for free. He is also not mandating for anybody that they should, shouldn’t, or can’t follow the
programming. I can tell you that Ben has been overwhelmed with the positive response to the website
and the people following the programming.

As the Competitor’s Coach for Crossfit New England’s competitors, I have had the opportunity to talk
extensively with him Ben about Competitor’s Wod programming, the website and his intentions over
the last few weeks and have a few thoughts to share:

1. Competitor’s Wod programming is aimed at preparing the skilled, experienced athlete for the
Crossfit Games Competition Season. Because of the seasonality of the sport, and the periodization
that Ben is programming, this is not aimed towards generally getting people ready to compete in local
throwdowns, or competing at Garage Games for example, but specifically towards next year’s Games

2. Its most likely that Competitor’s Wod programming is not for you. I don’t mean you, specifically, but generally speaking, this programming is intended for a small percentage of the Crossfit population.
Its difficult to generalize, but if you have to scale the vast majority of the programming, then maybe
you should think twice. Another crude guideline would be your "Fran" time -  under 4:00 for guys, and
under 5:00 for girls. Above that and you should really think twice or talk with a coach.
Bottom Line---If you do crossfit to be generally healthy for life and/or for another sport then you’d be better off following .com or CFNE class programming. If you want to be a competitor, chances are you’ll make more progress by sticking to this type of programming and adding some goat work 1-2 times a week. If you’re unsure, post about your situation here and I’m sure you’ll get all the feedback you need.

3. Once you decide what is right for you, stick to it. This goes both ways. If you’re fit enough and
experienced enough to do Competitor’s Wod programming and want to do it, then do it 100% and stick
to it. Vice Versa – if you know in your heart of hearts that its not right for you, then commit to ONE program, be it .com, CFNE, or whatever. I can tell you firsthand that the BEST program is the one that you are committed to. Doing a .com wod today, and some class wods later in the week, and something from another site here or there is a recipe for disaster.  Personally, I spent a very unproductive, frustrating year a few years back jumping around- OPT, Mike’s Gym, Greg Everett, CFNE, etc…what a disaster. Finally I got sick of it and just decided to do whatever Ben told me to do, and I’ve been making gains ever since. For more on this, read Ben’s journal article about training like a racehorse.

Please understand that the purpose of this post is not to exclude anyone, or to tell you that you can’t
do something. The purpose is to clarify what the intention is, and also to help prevent overtraining and
injury that can arise from people following programming that they might not be ready for.

On another note, over the last few weeks we have noticed that the amount of activity and posting on
the CFNE site has decreased. I can promise you that this is NOT what Ben is after. We take great pride in having one of the most active sites and communities in Crossfit. Competition is a part of what we do, but it is not what we are all about. Long story short, if you’re a CFNE member and you’re following Competitor’s Wod programming, please post on CFNE's site or both sites.

Good Luck and God Bless,


  1. Great programming, and thanks for taking the time to put together these thoughts and clarifications.

  2. Enjoying every minute of this program (over here in Australia). A gradual improvement is being shown. Cheers once again and I would love to organise coming over to the US and training with you crazy fit individuals.

  3. I'm following this program out here in Washington, Indiana because I believe in myself! I believe in helping others reach their goals! I want to be somebody with credibility. I believe that as Speals coach Ben has alot to offer to someone who wants to be more than GPP! I have been following this programming in hopes that I can come closer to being a competitive athlete! Day in and out I punish myself in the gym so one day I will be remembered, be it as a coach or great crossfit athlete. So of I scale some workouts it's not because I don't have the heart of a champion or can't make it to the games, but I believe you must practice like you play. So I will follow this programming until I am scaling up on wods. Why? And not to contradict you Derek but I think the result will be the same for an athlete like myself, just on a lower level. I mean my PR won't be as high or "games" ready but surely will be the following year, and maybe I can make a good showing!

  4. great words of advice like always D

  5. of course you program this on a day where i feel like i may have to scale the chest to bar STRICT pull ups! lol

    Ben and Derek...just wanted to say thank you. I have been there too derek...always wanting to do what someone else is doing, not trusting the programming....feeling like i should be working on other things...and guess doesnt work...all we end up doing is getting better at what we already know we can do. I am doing things now that i would have never added to my routine...or lack of routine.

    Ben- you and heather were prob one of my first .com experiences with the "elite"As a beginning crossfitter I would watch the videos, and want to do everything in my power to be just like them - yes heather, you will always be one of my favorites! I have a goal, and believe me, its a hard thing, to let go...especially for someone like me who fights to control everything. Then, I realize, its so much easier when I don't have to think. I just do. Whatever happens, will happen. I am going to do everything in my power to get myself on that podium next California...and that means...i have to trust my coach...and I have to trust my training.

    **This is the first time I have felt fully committed and excited to a program. I have not a bit of doubt, because in reality, its out of my hands. I am just the race horse. As long as i am bringing the intensity, eating well, resting well...I am doing all that I can to make the most out of this program.

    **Thank You BERGERONS!!!

  6. So you really have me thinking and I would love feedback. I will not deny that I am not a strong Female. However, I have been doing CF for quite a while but because I literally started CF with a deficit in Fitness it took me a long time to gain the strength and flexibility to even move my body correctly alone make strength gains. I never thought fitness would be my passion, hobby and career and certainly never thought I would do things like pull ups and dips. We all know that anyone who works at it eventually will. It still amazes me that I have the privilege of coaching great athletes and people who started CF in the same condition I was in and I can help change and mold their lives like mine was.
    On that note... I'm not a huge fan of competing. But I do realize that I need to add more volume to my workouts so that I can have some strength gains and meet my own personal goals. I do need to scale many workout, but I also feel like I have been doing this long enough to know that mobility, decent nutrition, sleep, massages:) and common sense are crucial. I personally know to listen to my body and when something doesn't feel right...STOP.
    So yes, I feel like Derek's words of wisdom are for me, but I am completely committed to doing this at MY OWN best and set some new personal records.
    I completely trust your opinion and would love feedback.

  7. For scaling Chest to bars...should i just use a kip? or use a band? only get 2-3 reps tops? or should i do bar rows?

  8. d-rock,

    1. Yes
    2. Yes
    3. Yes

    Solid post. You don't have to be a competitor to be a CrossFitter.

  9. When I first read the words from Derek I did feel my bubble burst and a thought " who am I kidding, your not going to the games". At 47 I hope to improve overall for a shot at the games in my age group. I see it's probably not enough to just follow a site of general workouts when others my age, who are serious about going to the finals are doing a whole lot more. This is why I follow this programme. I know I won't be competing in the games proper but I want to give it my all. Yes comparing my results to others on this site is a bit of a reality check but I'll scale back where I have to,rest more if I need to but I will not be left with the feeling come The open of I could have done more. If you know of something better for me I'm all ears.

  10. Feeling a little defeated here. I work out on my own with no coach and no box. So I was super happy when I found this programming. I find it hard to program for myself or trying to follow mainsite AND program strength together. The last few weeks have felt like some of the best training weeks in the last 2 years of crossfitting. So I'll suck up the crappy feelings I have right now about not being as strong as the other girls on here and i'll continue to follow Ben's programming (and post my crappy scores). Cheers.

  11. I second everything Derek has said. Especially #2 and 3. For those of you who don't know Derek, don't take this as a "defeat" or "bubble burst" like I've seen some say. Derek, along with Ben, are two of the best people you could ever hope to meet, and Derek is saying all of this with everyone's best interest in mind.

    That being said, I need to go bench so I can further my attempts at having the biggest chest/cup size in the gym

  12. Well put Derek! Know yourself....

    1. 160# - 20/22/18
    2. RX'd- (C2B-PP)- 11-16/16-15/16-13/17-15
    That got heavy fast!
    3. rehab Muscle snatch - 3X10 - 45#bar
    4. DB Shrugs - 3X10 - 45#ea.


  13. Derek has said this well, but I will follow up...

    What we are hoping is that everyone check's in with themselves, and asks "what is my ultimate goal in CrossFit, and what is the best road to get there."

    If you don't have a solid GPP base then you will see more gains from following a more well rounded program that doesn't periodize.

    If you want to improve your weaknesses (HSPU, Double unders, Muscle ups, Squat Snatches, etc...) work them twice a week. Once as 10 rounds of "x" reps on the minute, and once as 3 x max reps, with 2 minute rest. You will see better overall results from GPP + goat training than working on bent over rows and Glute Ham Raises.

    We have seen terrific results with this training protocol.

    I want you following this site, but above that, I want you doing what is best for you.

    Last, if you need to scale SOME of the wods on this site that shouldn't be the only reason you aren't following it or aren't posting.

  14. Cheryl - do strict pull ups instead

  15. 1. 25, 22, 17 @ 155#
    2. 17/13, 13/11, 14/11, 13/9
    3. 45#, done
    4. 2 pood each hand, 15/14/13

  16. 1. 24, 20, 15
    2. Do not remember the breakdown, 109, the push press was higher than the pull ups every round. Took it from the rack to protect my back.
    3. 45#, done
    4. 2 pood each hand, 15 across.

  17. 1. 21, 13, 15. 65#
    2. Elixir: 49 strict ctb/ pp@ 115#
    17, 12, 9, 10 strict ctb/ 6, 4, 4, 5 pp)
    3. 20#
    4. 35# 3x 15

  18. Bench 165 - 24, 21, 17
    C2Bs 20, 15, 15, 16
    Push Press 16, 15, 15, 13
    Rehab snatch 3x10 with 45
    Shrugs 3x15 with 100

  19. C2Bs: 19, 13, 12, 13
    Push Press: 18, 15, 12, 14
    Bench: 18, 13, 13 @ 160#
    Snatch: Done @ 45#
    Shrugs: Done @ 90#

  20. 1. Bench 16,17,15 @135#
    2. C2B 16,15,13,14
    Press 10,10,10,11 RX
    3. Snatch 45# 3x10
    4. DB Shrugs 3x12 45#Dbs

  21. 1. Bench: 175#, 23, 16, 11 this is BW for me reps down from last time I tested BW bench but almost 10#'s heavier
    2. 4 Rounds of:
    Strict C2B, 25,25,23,20
    Push Press 165: 13,12,11,10
    3. Rehab High Hang Muscle Snatch
    3 x 10, 65#
    4. Dumbbell Shrugs
    3 x 12-15 w/ 70# kbs

  22. 1. Bench 17/14/13 @115#
    2. C2B 8/9/7/8 = 32 (so many no reps)
    Press 9/9/7/4 = 29 @ 155#s
    3. Snatch 45# 3x10
    4. DB Shrugs 3x12 45#Dbs

    Definitely getting stronger. First time for me doing any strength focused training, and I love it.

  23. 1. Elixir:

    Strict C2B/Push Press 165#
    25/9, 25/7, 21/9, 24/10
    total= 95c2b / 35pp

    Mike McD. Thanks for getting keeping me moving on the C@B and getting me to 10 on that last set of PP. It would have been real easy to sit back around 7. Great working next to Ally B and Mike. Awesome!!!

    2. Bench 3x#145 X18
    3. Muscle Snatch #45 X 12
    4. Shrugs w/2 #70 kettle bells 3 X 10

  24. a) 5amrap 4+3
    1pc 245
    2 parallette hspu
    3 muscle ups
    1) 165# 20-18-17
    3) check

  25. This comment has been removed by the author.

  26. Jared- please refer to Derek's post

    Performance today....So freakin happy right now...I have been following this programming...and im telling you that in may..i could not get my chest near the bar in a strict pull up....i could pull high enough....but couldn't finish (i think those band pull aparts have helped that!) I was able to do all my chest to bar pull ups today! Strict! Its a good day! even if everything else sucked..i would still be happy! lol

    1. Bench @ 95 25/24/20
    2. 11/16, 12/17, 11/19, 11/17
    3. 35# Bar
    4. 30#/35#/40# (15 reps all sets)

    So some more ego boosting....he knows his shit guys! trust and follow!

  27. BP- 185x 15, 14, 13

    CTB- 20, 16, 15, 13
    165 PP- 13, 12, 14, 11

    HHMS- 45x3x10

    Had to do BB shrugs 135x3x15

  28. Bench: 110# 28x/21x/18x
    4rdsof: C2B: 25/24/21/22
    135# Push Press: 14/10/10/10
    Rehab High Hang Muscle Snatch: 45#
    DB Shrugs: 45# 2x15. 65# 1x15
    Barbell Curls: 4x12 70#


  29. Bench- 65#- 20, 17, 20
    4 rounds- 95#- 8-12, 7-12, 7-12, 6-12- First time ever doing strict chest to bar!
    High hang muscle snatch- 15#
    Shrugs- 30#

  30. 1. Bench 19,11,8 @170#
    2. C2B 62, Press 37 RX
    3. Snatch 45# 3x10
    4. DB Shrugs 3x15 45#Dbs

  31. Bench 65 pounds- 15,16,18
    Chest 2 bar-.6,5,5,5- a few didn't hit the bar
    PP- 75 pounds. 19,16,15,18
    Dumbell shrugs- 25 pound db. 3x15

  32. Bench @ 165 30/22/18
    WOD: PU/PP @ 15/13 15/12 14/11 14/11
    Snatch Rehab: 45# 3x10
    DB Shrugs: 80# 3x12

  33. 1. BP 155lbs 25,16,17
    2. Strict CTB 18,17,15,16 PP 165lbs 13,12,11,13
    3. HHMS 45lbs Across
    4. 3 Sets Shrugs 95lbs x 12

  34. BP- 85# 12,12,13
    WOD- 52/47 RX, strict C2B
    Snatch- #33
    Shrugs- #45

  35. 1. Bench: 195# 13,12,12
    2. 14/15, 15/15, 16/16, 15/15 Total=121
    3. Snatch: Done @ 45#
    4. Shrug: 3x15 @ 53#

  36. 1. Bench @70#: 17,23,20
    2. Elixir: 33/40- strict C2B/95#pp
    3. Muscle Snatch: 33#
    4. DB Shrugs: 45# DBs, 3x12

  37. A. No spotter=no Max effort sets. Did a bunch of sets at 185 but no max
    B. wod- 22/22, 20/21, 19/16, 16/18
    C. Check
    D. Done with barbell

  38. Bench 65# 8/15/16
    Strict C2B 8/8/8/9 PP@ 75# 13/12/11/12
    Bullet proof shoulder work-left shoulder could not rotate properly on snatch
    shrugs 30# 3x15

  39. Bench: 16,16,10 135
    elixir 15,10. 12,11. 14,11. 13,13
    High Hang 3x10@45
    shrugs 3x15@ 135 barbell

  40. Bench: 130 20,20,20
    WOD: 11/5, 11/6, 10/4, 11/6
    3x10@45 HHMS
    Shrugs 40#DB's 3x15

  41. 1. 200 @ 20, 14, 14
    2. Round 1 13+2, 11+2. Round 2 12+2, 11+2. Round 3 10+3, 13+2. Round 4 11+2, 13+2. The added reps were strict pull ups that I didn't quite get my C2B and push presses that ended up being more like a push jerk.
    3. 45 3x10
    4. 2 Pood in each hand 3x15

  42. 1. 145# w/ fat gripz 17, 16, 16
    2. had to drop 40#s on PP. 15/9, 16/12, 17/13, 17/6
    3. 45# Bar 3x10
    4. 40# DBs

  43. 1. 170# 15, 13, 12, 11
    2. c2b pull ups: 16, 14, 12, 11
    PP 165# 9, 9, 11, 9
    3. 45# bar 3x10
    4. 85# DB's 3x12

  44. 1.3x max rep Bench @ 155#- 20,18,16
    2. 4 rounds ME PU & PP
    16/17, 14/17, 13/15, 12/14
    3. HHMS w/ 45# bar 3x10
    4. DB shrugs w/ 100# x 12 reps

  45. Made this up Sunday in the campus gym so everything was on the cautious side...if you drop a weight you get kicked out...ridiculous
    1.) 3xMax Rep Bench @170- 15, 13, 12
    2.) PU: 22, 20, 15, 14 PP: 12, 10, 7, 6

    3.) HHMS w/20# DB 3x10
    4.) DB Shrugs w/100# x 15, 13, 12

    Hitting these WODS at 29th street crossfit from now on, no more campus gym its not crossfit friendly.

  46. Bench #65 25/20/15
    C2B -> Strict 12/11/9/8
    Push Press #95 14/11/9/9
    HHMS done.
    Dumbell shrugs #35 3x10

  47. 1.) 125# x15, 125# x12, 125# x12
    2.) 10c2b, 0 @165#
    10c2b, 3 @155#
    10c2b, 3 @155#
    8c2b, 2 @155#
    3.) 45# bar 3x10
    4.) 40# db 3x15

    Did Team wod cindy right before this.

  48. 1@185




  49. 1. 135#
    18, 15, 12

    2. 67 C2B + 64 PP Total (PP scaled to 135#).

    3. 45# bar

    4. 60# dumbells

  50. Bench - 143# - 24,16, 11 (only 1:30 min rest)
    WOD - 19/22, 16/19, 15/17, 14/17 as Rx.
    Muscle snatch = done
    Shrugs w/ 2-70# KB - check.

    My new shoulders will be arriving on Monday.

  51. 1. BP @ 135# (22/18/16)
    2. Strict C2B (15/13/11/11), PP @ 135# (15/14/20/20)
    *Had a slow start on PP, haven't gone this heavy in a WOD for a long time. Found my rhythm on sets 2 & 3.
    3. RMS @ 45# (3x10)
    4. KB Shrugs @ 2x80# (3x15)

    Love this programming!

  52. 1. #185 for 15-12-9
    2. C2B - 20-18-15-16
    PP - 11,13,12,12
    3. 45, 65, 75

  53. 1. 155: 20, 12, 12
    2. C2B: 19, 15, 16, 14
    PP: 12, 15, 15, 15
    3. 3x10 45# barbell. Focused big time on initial shrug and active shoulders
    4. 165# barbell. No dumbells...

  54. Hey CFNE - Stacey Kroon here! Just wanted to give you guys a heads up that Crossfit Lando will be running a team competition on June 22nd. The comp is one male, one female. It is going to be a great day with tons of really cool prizes and money being thrown around. Check it out here: or shoot me an email at