sleeping without blankets

10 rounds for time;
3 reps - 155# clean and jerk
15 wall balls - 20# to 10 ft

rest EXACTLY 6 hours

800 m sprints @ 95%
3 min rest x 3

post times to comments

envision this is a comp day and you've just been given the task
eat throughout day as if you were on game day
take notes and learn

post wod 1 fuelling:
12+ - 40g prot/40g carb
8-12 - 40g prot/50g carb
-8 - 40g prot/60-80g carb

post wod 2 fuelling:
12+ - 30g prot/30 g carb
8-12 - 30g prot/40g carb
-8 - 30g prot/50g carb

fuel appropriately...what might work best for CNS is light 3 hours later...great post wod fuel right after, fuel again 120 later (ensure this meal leaves you feeling light and appropriate for CNS and mental acuity)...then leave stomach empty for runs...then fuel big again to prepare for Monday
you CANNOT push press the jerk, power clean preferred for wod 1....pick a flat course for #2


Geoff Aucoin said...

Two WODs, oh dear. We got a TON of snow last night so methinks the treadmills will be rolling today...

OPT said...

that's the final straw...i'm not coming back...Aucoin, wanna quit the force?? i got a job for ya?

Geoff Aucoin said...

Name it.

Rob Sifton said...

James, If I made one last flight to Orlando, Fort Lauderdale or Tampa, and then resigned would you extend out the offer to another?

I am sick of this snow. Bring on the Oval I guess.

Anyone know the exact distance around the oval?

Lauren said...

Rob, I think it's 450m, but the start points for different distances are all marked on the track.

Rob Sifton said...

Thanks Lauren.
Just looked up the Oval, no public running until the summer.
Anyone interested in running at UofC?
I am hoping to hit the first WOD in about an hour or so. (Have to dig out the garage and then heat it up)

Geoff Aucoin said...

19:17, deep sigh.

When I first read this WOD last night I envisioned a much quicker time, possibly in the 10-12 minute range. Then I read James' nutritional prescription and started to think maybe I was wrong. Looks like I was wrong. At the hall so I couldn't drop the bar once so the C & J became like a strength WOD again. Cleans didn't feel great, jerks were decent and all wall balls unbroken. Needed a better warm-up for this type of WOD at this time of morning...

(Warning: I will be posting a lot today to record how I feel in regards to CNS/fuelling/energy. This is primarily for my benefit/personal records.)

Had 4 scoops of Recoverite and a sample pack of Dream Whey @ 9:30am post-WOD (~70g C/40g P) and, although I though I would be bloated, I feel okay. Energy was in the toilet about 30-45 min later possibly from doing 2 long WODs less than 18 hours apart or from constant crappy sleeping for the past few weeks. Broke down at 10:30 and had a small coffee and now I feel great. Damn you, coffee, how I both love and hate thee.

Jefff said...

Day #1 on Blog

C&J - 145#
Wall Ball - 22#
Time - 37:43

Crap time. WOD became more strength-based than metcon. I am sure this was not the intention of the WOD, and maybe should have scaled more?! Each rep power clean with full lockout (no press) on jerk. Transition from clean to jerk a lot better and feeling more comfortable. Each rep seemed to require immense concentration where at the end of it all, I was more mentally wasted than physical.

PTS said...

17:12 used a 12lb med ball as thats all I have. CJ felt pretty good. I'm definitely not getting the same response with the light ball but can only use what I have.

Brent Maier said...

"To drop or not to drop" the C&J's. I'm headed out to do the WOD in the next hour and I'm not sure which approach I'm going to take out of the gate. This could have a significant impact on times. Sounds like you took the non-drop approach Geoff and it proved difficult.

I'm fueled and ready to go. It sounds like it's going to be tough.

Michael FitzGerald said...

10:53 as rx'd, on part 1.

Michael FitzGerald said...

Grant had a good suggestion, we name this WOD, G&K.

deejay said...


deejay said...
This comment has been removed by the author.
Gord said...


I hate snow...bring home good weather.

Nice performance Fitz....impressive to watch

Ryan G. said...

Time- 20:46

- Ouch!

Rob Sifton said...

Well had to scale it to 115#. (co-incidentally at the games for day 2 I had to scale to 105#)
No wall ball available, used a 40# DB and did a wall ball motion.
Time = 25:05

Post WOD Drink
1 Scoop Recoverite
2.5 scoop 100% Whey
1 Kiwi
100G Strawberries
100G Black berries
200G Melon
= 55C / 40P
Feel ok now, not great though.

rwcorson said...

The last 2 rds hurt.
I caught the tail end of Mike's WOD, amazing job.
Guys, we need to take care that all movements are done with the correct combination of intensity & form/ROM. I would hate to see anyone get nailed at the qualifier for bad ROM when think they are ok. Let's help each other out and coach/correct any faults we see.
I know I want to know if my ROM and form are off the standard.
Holy fricken' snow!!

Sweeney said...


The asterisk is for my wall balls; squats were not low enough.

Thanks for the coaching Rob. I'll take constructive feedback all day long.

Lauren said...

105# clean and jerk
12# wall ball, would have liked a bit heavier, but thats all i could find.

well done today KFC and Sofa, and thanks for the push (especially the one out of the snow bank i parked in)

Chad Action Brandt said...

No friggen intensity at all! All wall balls unfractioned, which was my goal, but yet again let the bar take control of my mind!!!!
Pretty angry from this wod! I will need this for the sprints!

Anyone else going to be running in the snow?

Brent Maier said...

Time: 14:49

All c&j were done as singles. Wall balls were unbroken the first half but broken into 8/7 combos until the last round of 5/5/5. Focused on dropping under the bar more and more as the rounds got harder.

Geoff Aucoin said...

Brent it would be nuts to not drop the bar if you have that option. Metal plates on a concrete apparatus floor erased the drop option for me.

I concur with Rob C, any form flaws at this stage are purely mental mistakes. Form is first, then speed.

Unreal time, Mike Fitz. Keep it up, brotha. Also good to hear you are doing these WODs as rx'd??

My stuff:
Firehall brunch ~2.5 hours post-WOD; steak/eggs/home-made hash browns/veg/vitamin C/1 avocado/12 macadamia nuts/fish oil caps (about 4B P/2B C/24B F). I feel amazing right now, mental acuity and energy levels quite high for 2:30pm. I actually tried to get a nap in but I couldn't fall asleep! Chompin' at the bit to get Pt II started but I still have to let my food settle.

Brent Maier said...

WOD 1 Post Fueling)

1.5 Scoops Whey Protein
1 cup milk
3 TBS Nantucket Blend (almonds, pistachios, cherries, cranberries, raisons)
1 TBS Udo's 3,6,9 oil
1 TBS Flax Seed
6 Strawberries
Add ice and blend

Rob Sifton said...

Meal 4 egg omlette.
Lots of veggies
Some Cheese
3 TBSP of guacamole
8 Maca nuts.
10 Quinoa crakers

3C/5P/23F Approx

Feeling pretty good right now, back is still fatigued though

Grant said...

18:30 but needed to stand with the weight more (not for lack of trying) Lumbar still smoked from DLs yesterday. Painstorm in a snowstorm. Sweeney; thanks for packing the snow down in the driveway.
Rob your sentiments are pure gold!

Geoff Aucoin said...

Pt. II-3:12, 3:04, 3:04 (0.5 miles @ 1.5 incline/speed in mid 9's or higher)

Could have been a little faster but trying to gage 95% pacing is tough on a treadmill. My best 800m runs (outside) are usually just under 3 minutes.

Oh and y'alls is nuts drivin' around Calgary today just to find an indoor track. Stay home out of it!!

My stuff:
Post WOD - 3 scoops Recoverite w/ 1 sample pack of Dream Whey. That's a TON of whey and maltodextrin for me in one day so we'll see how the gut is later. Energy still remarkably good.

PTS said...

800m runs:
2:44, 3:14, 3:04. Runs were outside on a track and in the cold and wind.

5 hours btw workouts. Had a 5 block meal 90 mins before runs, which was a big mistake. Diet yesterday was kinda poor and I need to clean that up.

Does anyone know the reason fat is not listed in the post WOD meals?

Geoff Aucoin said...

PTS fat slows absorption of P and C and we don't want that today for post-WOD recovery purposes. Add in the leftover F blocks to your other meals.

Todd Dyer said...

time= 16:44 done at cfc
first one back after dental surgery, can only eat baby food and shakes, good thing to because after this I felt like a baby and I had the shakes!
I thought my time was embarrassing after watching DJ, but I guess not bad once I checked the other posts
Will run in about an hour and a half

Sweeney said...

WOD 2: sub'd rows for runs


Post WOD: 50 Wall balls: used second medi ball for depth target.

Lower back is smoked from DL's yesterday and shovelling the driveway between WOD's.

Big driveways SUCK!!!

Rory Hanlin said...

Part 1: 13:28

Part 2: 2:42 3:11 3:10

Part 1 was disappointing. All C&J's unbroken. I started to partition the wall balls after round 4. I need to just suck it up. Some of these WOD's really pin point my weaknesses.

Luckily, Kentucky is a balmy 60 degrees so I ran the 800's on a track. My goal was sub 2:40, but alas, I didn't get it. I think I could have if I gave it about 5% more though.

rwcorson said...

Only 4 hours rest, but good eating and relaxling.
Used threadmill @ OPT.
2:48 started with speed too low.
on the 2nd 800m, Trevor was vacuuming & the power went out 2:09into it. I had increased the speed and had less than 0.1 miles left.
I rested 3 mins. and did a 2:40, but again the speed was too low.
2:30 for 3rd, I started @ 11.0 and right away to 11.6 then again up to 11.8 and then to 12 mile/hr.
I've run some hard 800's before, but there were none today. I'll take this as a good sign. Thank James for the great programming!!

Chad Action Brandt said...

Ran on 4hrs rest due to time constraints.
800m Sprints:
1.) 2:43
2.) 3:07
3.) 3:11

Plus rowed 5030m because some of my clients and myself are in the World Rowing Challenge to win a new Concetp2 rower. 5000m a day keeps the doctor away....but not physio!!!

Chad Action Brandt said...

Sorry....ran outside in this great weather! hands are still warming up.

Michael FitzGerald said...

2:36/2:42/2:42. At Talisman with Jeff and Lauren.
The track seems slower than what I would have ran at OPT.

Brent Maier said...

WOD 2 (Runs):
1) 2:54 (PR)
2) 3:29
3) 3:28

Ran the first one like it was an 800M at the games. I tanked mid way through the second lap. The third round I had a few pep talks with myself just to get through it.

I'm still a rookie at putting foods together that make sense and hit the goals. Going to buy a black book tomorrow to help track things better.

Today was good for a mock run but was far from perfect. Reminder next time to save yard work and building Plyo boxes for the slower days.

Brent Maier said...

My runs were done at a high school track with a nasty 35-40mph crosswind today and 56 degrees.

Geoff Aucoin said...

Evening meal @ 6:15pm was beanless beef chili, 4C of spinach with EVOO/apple cider vinegar/mustard and then some PB. Felt like a big tub of crap about 30 minutes later so something was off there (too much C in the tomatoe sauce?). No clue what was off but I had some digestive enzymes after and there been an improvement.

I've also been taking a new Vitamin B complex to see if that helps with recovery, especially for the CNS.

Grant said...

2nd WOD @ Talisman Centre indoor track (Eau Claire pathway was a no go). $12.50 drop-in fee for future reference
never ran there before & surprised how humid it is
prev Jun'08; 2:52/3:03/3:03 (1WOD day)

Grant said...
This comment has been removed by the author.
Todd Dyer said...

part 2
1. 2:52
2. 2:36
3. 2:30
done on treadmill 1 % elevation

Jefff said...

Ran on 200m Indoor Track
1. 2:39
2. 2:43
3. 2:46

Rob Sifton said...

200m track

Quinoa Flour muffin with blueberries and cranberries.

And some Whey protein

"resteri" that is what i am looking forward to.

Rob Sifton said...

U of C is only $9.50 to use their 200m track.

deejay said...

ran on treadmill @ 1.5 incline. Had no push in me, kept it between 9-10mph..... no idea what my times were but I am sure they were pretty slow

Lauren said...

done on the 200m track
2:47, 2:56, 3:01

Michelle said...

105# C&J, 14# wallball
C&J's were slow...but I was really pleased with how few I pressed out. Didn't do the runs. Did my part 2 when Kathleen and I met with Brett for a training session.

Tom said...

Had to run 800's in the morning due to logistics:

2:56, 3:09, 3:12

pre: .5c chocolate milk (all i had handy) 1 hour before sprints

post: PFC chicken salad with evoo, avocado, and 1/2 sweet potato

Tom said...

Subbed 60kg C&J's


pre 1 hour: half chicken breast, mayo, small apple

post 30 minutes: 1.5 chicken breast, 2 sweet potato, small apple

Garage Crossfitter said...

wallballs unbroken
power cleans were not bad
jerks were solid and quick, and form was clean.
recovered very quickly afterwards.
very happy with this wod, my shoulder strength-fatigue threshold has improved greatly with this program...
I looked at this wod as a karen and a cf games 30 cj wod put into one wod...if i combine both my pr's, this time beats it.

Garage Crossfitter said...


I was not happy with any of these runs, I had no legs left from this morning. Last run I completely died...i need to tweak a few nutrition numbers on days like this...