cabin fever

AM:
Dead Lift - 3,3,2,2,1,1; 300 sec rest b/t sets
ensure you only do 6 sets!

PM:
3 rounds for total time:
20 wall balls - 20#/14# to 10 ft
20 SDLHP -75#/55#
20 box jumps - 20"
20 push press - 75#/55#
20 row cals
1 min rest

scoring:
part A - divide highest load lifted for 1 rep by BWT (all in #)
i.e. 450#/225# = 2.0 as score
part B - total time to completion minus 2 min rest

ass to grass on wall balls, no chin reaching on SDLHP, lockout overhead and no jerking on push press, full extension of hips and knees on jumps

post wod fuel AM - male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/10g carb
below 8% - 40g prot/20g carb

post wod fuel AM- female:
above 16% - 30 g prot/0 g carb
12-14% - 30 g prot/10 g carb
below 12% - 30 g prot/20g carb

eat a balanced PFC meal with great blood sugar regulating properties 60 min after post wod fuel for everyone, leave tummy empty for part 2 in PM

post wod fuel PM - male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/40g carb
below 8% - 40g prot/60g carb

post wod fuel PM - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40g carb

eat a large PFC meal 60 min after post wod fuel for everyone, stress the carbs!
sleep well, last double tomorrow

47 comments:

deejay said...

Task priority "fight gone bad" just before UFC 97... should be fun!

Hixy said...

Damn those are some awesome workouts, too bad I gotta take a break. I'm close to being overtrained (sore throat, catching colds). Hopefully only a break from 1 cycle will do it.

Good luck everyone!

Geoff Aucoin said...

Hixy there is no overtraining, just under-recovering. Treat yourself right, dude!

Task Priority FGB, indeed, DJ. One guy in the video did it in sub-14...

Gord said...

284 X 3
294 X 3
330 X 1 -failed on 2nd rep
330 X 2
340-failed
340-failed -hit wall hard

Chad Action Brandt said...

425# PR
BWT 184#
SCORE= 2.3

Sweeney said...

BWT: 155

Score: 372/155 = 2.4

284 x 3
308 x 3
330 x 2
352 x 2
372 x 1
392 x 1(f)

rwcorson said...

rushed for time this am and the #s reflected it.
392/178=2.20
part 1 done on an empty stomach.

Rory Hanlin said...

BWT: 225
Part 1: 555xfail 535x1

Score: 2.37

Disappointed with the failure because I should have been able to pull it as my PR is 575. I know I've lost some strength along with the weight that I've lost...

Sweeney said...

DJ and Mike:

I'm in.

Ryan G. said...

Very happy with my first Dawgs work out in 2 weeks.

part 1. DL 400# ( personal best ) - BWT 197#

Score: 2.03

Jefff said...

414/165 = 2.509

Started too heavy

deejay said...

part 1:
418 x 3
430 x 3
441 x 2
461 x 1 (failed second rep)
485 x 1
490(fail)

deejay said...

score 485#/208# = 2.33

Lauren said...

271 x 3
286 x 2
294 x 2
301 x 1
311 x 1
321 x 1 (PB!)

(messed up on the set#s)

Mack said...

First time working out since last Sunday. Not ready for anything with legs yet.

21 - 15 - 9
Pull ups / HSPU
3:18

Geoff Aucoin said...

308/328/338/348/358/368

368/190=1.94

Definately weaker now that I'm lighter, 'newer' Coach Rip form is improving but even after 75 minutes of warming up I still needed longer. CNS not ready after 2 night shifts (sounding like excuses now, I know) but I've been mentally struggling with the deads for a while. Still a good working despite nearly blacking out after both sets of the 3's.

tania said...

Part 1:
165 x 3
165 x 3
170 x 2
175 x 2
180 x 1
190 x 1 (PB)

190/110 = 1.7
Deadlifts are my nemesis, I struggle with anything above 1.5x bwt. Coach Rip would be surprised I've gotten this far. In his own words: "she's screwed for deadlifting - Canada should have a eugenics program for people with her anthropometry" (short limbs long torso) Yes, he actually said that in front of about 30 people at a barbell cert!

Grant said...

part#1 @ OPT
330x3, 350x3
374x2, 384x2
396x1, 406x1
406/176 = 2.3
Congrat's Lauren

CFC tonight

Rob Sifton said...

300
BW 149
= 2.013422
Was hoping to somehow round up to 2.1, no luck.....

unit said...

315 x3
365 x3
405 x2
425 x2
445 x1
465 - fail (pamfo - pansy a$$ mo fo)

445 / 190 = 2.34 (pr = 2.78)

9 min rest

Part 2 - 11:40 (total time 13:40 - 2 min rest)

~gm2

unit said...

Fave quote of the day... 'there's no overtraining, just underrecovering'!...

Rested 120sec bw deadlifts...

~gm2

SeanG said...

341x3
381x3
421x2
441x2
461x1
466x1(pb)

bwt. 180 lbs

2.589 times my bodyweight

Sam Edwards said...

A.
bwt:173
#405
Score- 2.34

did back to back with 10 min. rest.

B.
time: 19:52-2:00
sub burpee for row

SeanG said...

part 2 20:21....not my best performance, gonna be a massive carb up tonight...booyip!!!!!

rwcorson said...

Lower back was quite stiff after part 1. I warmed up for quite a long time, but I couldn't get the lower back loose. It was especially painful on landing the box jumps. I decided to use my head for once and I'm passing on this WOD.

SeanG said...

oops 18:21 if you minus the 2 min rest

Rob Sifton said...

4:44
1 min rest
6:30
1 min rest
7:14

Had to use a 40# DB thruster to replace the wall ball.
Had about a 30sec walk from the PPress to the Rower as well.

Total
20:59
Much Happier with this result.
Tried to take the mind out of it...
Gassed

Rory Hanlin said...

Part II: 11:20 (that's not counting the two minutes of rest)

I need my own damn rower...

Chad Action Brandt said...

Part 2 = 12:27

Played two hours of floor hockey before this workout, good times, good sweat, good warm-up.

Part 1 = 2.3 a PB @ 425#

Ryan G. said...

Part 2.

Time- 16:27 (not including rest)

Brent Maier said...

Wish I could have joined you all with todays workout. Took a 2 hour drive early this morning up through a blizzard to Denver for their 3rd and final mock event. Let's just say, I learned a lot and I'm glad I got this experience before the qualifers coming up next month.

5 Rounds:
10 Power Snatches 115lbs
20 Wall Ball 20lb
Time: 12:03

I won the first heat this morning and took 7th place overall. I was within 10 seconds of 5th place so it was pretty tight. I made some mistakes that cost me some time, including 4 missed wallball shots. How they decided to judge wallball shots proved to be inconsistent after observing the other heats.

When I got called on a failed wallball shot, it threw my counts off and broke my rhythm. Considering the shape I was in because of the last training cycle, I am pleased with the outcome and what I've learned.

Here are some photos:
http://www.flickr.com/photos/37503230@N05/sets/

I'm looking forward to the double workout tomorrow!

Michael FitzGerald said...

pt 1 - 353(3),373(3),383(2),393(2),400(1),407(1)

pt 2 - 10:16, not including rest. That smoked me, hard. Brain, vmo's, and brain are fried. Great job boyz - DJ, Sweeney, Geoff, Grant, and Brittany. Way to push each other - 2 weeks.
Thx to Michelle & Kathleen for the yelling, and coaching.

deejay said...

Part B - 10:40 as rx'd. Fight gone bad battle royal was fun. Good work boyz and Brittany!

tania said...

Part 2:
19:51

Used ladies' rx'd weights except for 12# wall ball because we don't have 14# balls. Wall ball, box jumps and push press flew by, but the rowing sucked hard, as did the SDLHPs. Doing this workout alone added to the overall misery.

Great work on those deadlifts guys!

btw - bso was thinking of doing the scaled wods for this weekend's competition, but from what I can see in the results, it looks like he did both today's wods unscaled in well under the allotted max time. I'll let him post his own results...

Grant said...

Part 2 @ CFC with the gang of 6
15min with rest removed. Same as a 300 FGB.
box jumps killed me

Jefff said...

17:24 not including rest

Sweeney said...

Part 2: 15:45 not including rest

Came out of the gates hard and then totally shit the bed after the first round.

Round 1: ~3 min
Round 2&3: ~7 min each

I'm a mess....

Go Flames!!!!!

bso said...

CrossFit Games Basin Qualifier

WOD1
Snatch (power or full) x 5 reps (135#/95#)
Short Sandbag Carry (90#/70#)
Snatch x 4 reps
Sandbag Carry
Snatch x 3 reps
Sandbag Carry
Snatch x 2 reps
Sandbag Carry
Snatch x 1 rep

6:48... really should have been 5 something but I let the "7000 feet" thing get into my head on the sandbag runs. Snatches were awesome. Ranked 30th.

WOD2
Complete 5 rounds for time of:
Deadlifts x 7 reps (275#/185#)
30 Air Squats
7 Handstand Push Ups

10:10

My goal was sub 20!! Ranked 14th on this one. Super happy with how the HSPUs went. Could have ground it out on the squats for another 30 seconds better I think.

Tomorrow's wod is a doozy. But so far I've been performing way better than I though I could.

RPE WOD 1: 10 on snatches; 8 on runs
RPE WOD 2: 10 on everything except 9 on squats
RPE WOD 3: Has to be a 10!!!

Thanks again for your support!

tania said...

Congrats B! It's no surprise you did it rx'd and placed well...

Brent Maier said...

Great job BSO. Good luck tomorrow!

Geoff Aucoin said...

Pt II - 12:04

What a workout, great energy and good times with the OPT crew up at CFC. Mike and DJ SMOKED this one, it was rough watching the young bucks pull away but my arse was dragging by round #2's SDLHP. I'm pretty happy with my time considering I felt like a sack all day. Thanks to drill sargent Kathleen and timer Michelle!

Nice work bso!

Flames are sucking so GO SILVA!!

Gord said...

great job BSO. Good luck tomorrow

rwcorson said...

Nice work boys & girls.

Great job BSO!

Lauren said...

13:13 not including rest

great times out there!! well done!!

Brittany said...

part 2 - 16:38

Bernie said...

deadlift
325x3
345x3
355x2
360x2
370x1
375x1 pr

part 2
16:40 w/o rest

Garage Crossfitter said...

3:26
3:53
4:00
Total=11:19
Everything was unbroken except last 2 sets of boxes, and i tried to keep the rows at 1 cal/stroke. Recovered quickly after that one.

No deads at 5am for me.