home sweet home

for time;
21,18,15,12,9,6,3 rep rounds for time;
KBS - 1.5 pd
Anchored AbMat Sit ups

post time to comments

post fuel:
above 12% - 20g prot/10g carb
8-12% - 20g prot/20g carb
below 8% - 20g prot/30g carb
all with PFC meal 60 min later - keep carbs to 2 blocks of low GI veggies in that meal...rest well
next 3 are all single wod days

32 comments:

Mack said...

4:52, Anchored but no abmat

deejay said...

No abmats @ CFCHQ.
4:55 anchored no abmat

Geoff Aucoin said...

You know I'm not sure if he's telling us to eat a PFC meal 60 minutes AFTER the post-WOD of 20/30 or eat the PFC meal AS my post-WOD meal 60 minutes after I finish ...

Hixy said...

Geoff, I think he's telling us to eat a post-WOD meal right after the WOD. It should consist of the quantities he prescribes, depending on your bodyfat %. We’re then to eat another (normal) meal 60 minutes later with every macronutrient, obviously calculated to fit with our daily intake.

In practice: If you eat 3 meals a day, put one of them 60 minutes post-WOD.

OPT said...

sorry for the confusion, its the new altitude which also has me seeing this white shit on my land...weird...anyhow, i mean to have the prot and carsb rx'd..then eat a PFC meal 60 min later including only 2 blocks of low GI veggie as the wod intensity is low and no need for higher glycogen replenishment with that PFC meal...cool?

Katrina Burton said...

1 pd KB Swings
Anchored Abmat Situps
6:01

Should have went faster in the situps... last two rounds I went hard and should have from the beginning. Disappointing, but got up walked outside to cool off and got to see a comet with a huge red tail flying through the sky. :)

Hixy said...

Time: 10:23. Anchored and with towel beneath spine (same effect as if using an abmat).

2nd OPT WOD overall, 2nd or 3rd time with swings (used 24 kg dumbbell but was able to hold at the middle so it mimicked the kettlebell).
1½ pd was hard, I have to improve at that.

I didn't want to rush at the sit-ups as they provided a time to rest between the swings which knocked my circulatory system out cold.

I'm going to do a WOD tomorrow as I won't be able to do one Thursday. Do you have any suggestions about what I should do?

Geoff Aucoin said...

That's what I was thinking but I just wanted to be sure. Thanks and welcome back, Kotter. Now grab a shovel...

Sweeney said...

4:49

Thanks Rob for the coaching....

Lauren said...

4:50
anchored, but no abmat

Lauren said...

w/ 40# DB

Tom said...
This comment has been removed by the author.
PTS said...

4:18. anchored, no abmat.

Geoff Aucoin said...

5:04 with some towels used as an Abmat.

Wanted sub-5, not sure how I could have gone any faster. Perhaps a better set-up for smooth transitions (at fire academy so that's a challenge) or quicker pulls on the swings could have helped.

Did about 30 min of goooood stretching after, felt awesome.

Trevor Salmon said...

5:51 as rx'd
everything straight thru so my swing cycle time must be just a tad slower

Chad Action Brandt said...

4:13 as Rq'd
I love the feeling when you finish a WOD, stand up and yell with a fist pump "F#$& Yeah!" Felt fast and KBS felt light "yes!" Transitions were clean and worked on breathing during my KBS.
Possible sub 4min if I pull down on the KBS more in higher sets.
Have a good rest day all!

Matthew said...

5:17 anchored, no abmat, as luck would have it, somebody showed up who happened to have one... AFTER i finished the wod haha

Rory Hanlin said...

5:07 Anchored Abmat

SeanG said...

4:14 anchored situps/no abmat

best performance so far on a shorter WOD

Steve said...

- 5:35

Michael FitzGerald said...

4:24 - with KB "completely" OH.

bso said...

5:39 Rx'd.

Nice work Chad!

Geoff Aucoin said...

Good point (and time) Mike Fitz. Were we all going completely overhead with the KB?

Sweeney said...

I had one of the form Nazi brothers coaching me today and he gave me a knuckle bump when I was done...if any of that means anything.....

Rob Sifton said...

5:11

Felt like every rep was "Completely OH". On review, some were questionable. No Form police at my door, it would make it easier if they were though...

Brent Maier said...

Time: 5:27 w/abmat

KB's were verticle and situps full rom I screamed throug this with no hesitation. Transition time was nothing more than jumping up to feet I'm not sure I could do this one much faster.

The last 2 days have left me yearning for this rest day. Stretching and heading home.

Great job mates!

Jefff said...

5:08
No Abmat

Grant said...

@ OPT
(stomach bug like my word; "germe")
5:18 straight through but didn't feel great.

Grant said...

all KB's overhead

unit said...

Been workin wo a chance 2 wo so did part 1 from a few days ago (50 burpees, 35 95# sdhp, row 500m, 35 95# sdhp, 50 burpees)

14:14

15 min rest...

Todays wod, anchored, 55# db
4:56

Spent... But gonna find some more meat on my body 2 fry... It's the best fried meat there is!!! (while we r talking nutrition and all)...

~gm2

Alvaro said...

6:42 as rx'd

Garage Crossfitter said...

5:21

wow, this was one of the slowest times...i have no idea how i could move any faster, this workout was easily unbroken, DB felt light, situps easy, and no recover time needed after the wod, good sign i guess.