WMG

30,25,20,15,10,5 rep rounds for time;
Jumping Chin Ups
Double Unders
KB Swings - 1.5 pd

(bar must be 9" below max reach of both hands extended for jumping chin ups, KBS must be completely overhead)

post time as score to comments

24 comments:

Sifton said...

10:43

Gord said...

7:35

Gord said...

BSO- I was waiting for some of the boys who zone or have a much better understanding of nutrition than I do would have responded to your question about nutrition. My knowlegde is limited and is more personal than anything.

For the record I do not Zone. I paleo. I am a small guy (5'7-150lbs) who loves to eat and eat and eat. I know little about zone. when the boys talk about blocks..my memory goes to lego. I find if i keep a clean diet (no sugars or processed food--lots of organic) my energy is fine when I slip my endurance and performance suffer. I have 1 cheat meal on my day off that includes some form pasta.

Boys if you get chance read BSO comment from the row day and help a fellow crossfitter out.

deejay said...

BSO, from my basic understanding of the zone, if your performance is starting to slip a simple solution may be to increase your fat intake. The reason I say this is it is something I learned at my level 1 cert from Rob Wolf and have actually read about other similar cases to you, and that was the advice. He had said that you may need to increase the fat intake up to 5X. So I would say start at 2X what you are doing now, see how you feel and if that doesn't work try 3X etc. Again I have a fairly elementary understanding of nutrition but this is something I have heard over and over again. Are you a very lean dude?

Trevor Salmon said...

11:15 - glad not to have to modify however my brain totally looses its ability to count as I did 30 of everything again on round 2.

rwcorson said...

7:45
My forearms are shot.
Missed on a few DUs, but only broke KBS & JPU in the rd of 15 due to grip starting to fail. Hips felt good but was starting to gas and have grip issues.

Michael FitzGerald said...

7:13 as rx'd.
Jumping Chins/Swings unbroken. DU's were only minorly fractioned. Felt good during WOD, and afterward.

rwcorson said...

Nice work Mike.

Todd Dyer said...

7:45 short but I'm still feeling it in my throat

deejay said...

9:17 - an improvement with DU's would drastically reduce my time for this WOD. Everything unbroken except for the 30,25 and 20 rounds of DU's which were fractioned 2 or 3 times every each set.

Brent Maier said...

Qualifications for me in the Rocky Mountain region is in may. I came into this a little late and hope someone can fill me in on how this phased program came about, what the ultimate goal of the program is, and how many phases will it encompass?

Headed out for the workout now.
Great time Mike!

Gman said...

9:20

Sweeney said...

7:43 - forearms are a mess....

Brent Maier said...

Time: 7:19

Full extension on kettlebell swings slowed this down. All swings and pullups were painfully unbroken. I never hunched over during the double unders while fatigued. Progress!

Brent Maier said...

Corrected time: 9:25

I hit lap on round one and didn't catch it. Goal was to beat 10 minutes. Double unders still need work but looking better when fatigued.

Geoff Aucoin said...

8:16.

Wow, there are some smokin' times out there. Goal was straight through but grip gave out on swings, which affected the jumping pull-ups.

Mack said...

9:17

Chad Action Brandt said...

7:54
This was a forarm smasher! I almost cannonballed the Kbell through the wall!
Nice times today guys!

brianpcf said...

Hey OPT, new to your blog, but thank god I found it. This is just some great programming!

One thing I can't figure out though is the "Recommended Reads" section. It might be my browers (IE7), but there's no hyperlink for any of them, it's just text.

Let me know if I'm missing something if you get a chance, and thanks.

rwcorson said...

Brent,
There are quite a few people doing the WODs here that are trying to qualify for the 2009 Games.
Some of us have been doing WODs off the main site for a while and we were getting a bit stagnant in our training, as lately there has been so much repetitiveness with girl WODs and hero WODs on the CF main site.
James was kind enough to offer to do the programing and many trainers and clients at OPT have started following his schedule. Now, others, such as yourself, have also started.
These new WODs have created a much needed change and competitive rebirth for some of us.
As for the number of phases, James could answer that best.
I hope this gives you the info you wanted.
Rob

Geoff Aucoin said...

Brian the recommended reads aren't links, they are just suggestions.

Brent, as Rob said, many of us are looking to make the Games so I'm sure James has that in mind as he creates these masterpieces. Just follow along and good things will happen...

Brent Maier said...

We are certainly the canvas here and nice to know were all here for the same reason. I may be a bit delusional here but since I've been on the program, I don't look forward to rest days.

Going to work on some DU work tonight and then rest up for tomorrow. Thanks for the clarification.

Hey Rob, hows the shoulder holding up?

Garage Crossfit said...

7:31
A few mistakes on double unders, all else unbroken. Focused on deep breaths between sets and keeping that DB directly overhead on every swing.
Recovered quickly after this wod.

Gummo said...

13:16

Double-unders continue to be the bain of my extistance, but I refuse to substitute them out.