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
Task priority "fight gone bad" just before UFC 97... should be fun!
ReplyDeleteDamn 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.
ReplyDeleteGood luck everyone!
Hixy there is no overtraining, just under-recovering. Treat yourself right, dude!
ReplyDeleteTask Priority FGB, indeed, DJ. One guy in the video did it in sub-14...
284 X 3
ReplyDelete294 X 3
330 X 1 -failed on 2nd rep
330 X 2
340-failed
340-failed -hit wall hard
425# PR
ReplyDeleteBWT 184#
SCORE= 2.3
BWT: 155
ReplyDeleteScore: 372/155 = 2.4
284 x 3
308 x 3
330 x 2
352 x 2
372 x 1
392 x 1(f)
rushed for time this am and the #s reflected it.
ReplyDelete392/178=2.20
part 1 done on an empty stomach.
BWT: 225
ReplyDeletePart 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...
DJ and Mike:
ReplyDeleteI'm in.
Very happy with my first Dawgs work out in 2 weeks.
ReplyDeletepart 1. DL 400# ( personal best ) - BWT 197#
Score: 2.03
414/165 = 2.509
ReplyDeleteStarted too heavy
part 1:
ReplyDelete418 x 3
430 x 3
441 x 2
461 x 1 (failed second rep)
485 x 1
490(fail)
score 485#/208# = 2.33
ReplyDelete271 x 3
ReplyDelete286 x 2
294 x 2
301 x 1
311 x 1
321 x 1 (PB!)
(messed up on the set#s)
First time working out since last Sunday. Not ready for anything with legs yet.
ReplyDelete21 - 15 - 9
Pull ups / HSPU
3:18
308/328/338/348/358/368
ReplyDelete368/190=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.
Part 1:
ReplyDelete165 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!
part#1 @ OPT
ReplyDelete330x3, 350x3
374x2, 384x2
396x1, 406x1
406/176 = 2.3
Congrat's Lauren
CFC tonight
300
ReplyDeleteBW 149
= 2.013422
Was hoping to somehow round up to 2.1, no luck.....
315 x3
ReplyDelete365 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
Fave quote of the day... 'there's no overtraining, just underrecovering'!...
ReplyDeleteRested 120sec bw deadlifts...
~gm2
341x3
ReplyDelete381x3
421x2
441x2
461x1
466x1(pb)
bwt. 180 lbs
2.589 times my bodyweight
A.
ReplyDeletebwt:173
#405
Score- 2.34
did back to back with 10 min. rest.
B.
time: 19:52-2:00
sub burpee for row
part 2 20:21....not my best performance, gonna be a massive carb up tonight...booyip!!!!!
ReplyDeleteLower 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.
ReplyDeleteoops 18:21 if you minus the 2 min rest
ReplyDelete4:44
ReplyDelete1 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
Part II: 11:20 (that's not counting the two minutes of rest)
ReplyDeleteI need my own damn rower...
Part 2 = 12:27
ReplyDeletePlayed two hours of floor hockey before this workout, good times, good sweat, good warm-up.
Part 1 = 2.3 a PB @ 425#
Part 2.
ReplyDeleteTime- 16:27 (not including rest)
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.
ReplyDelete5 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!
pt 1 - 353(3),373(3),383(2),393(2),400(1),407(1)
ReplyDeletept 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.
Part B - 10:40 as rx'd. Fight gone bad battle royal was fun. Good work boyz and Brittany!
ReplyDeletePart 2:
ReplyDelete19:51
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...
Part 2 @ CFC with the gang of 6
ReplyDelete15min with rest removed. Same as a 300 FGB.
box jumps killed me
17:24 not including rest
ReplyDeletePart 2: 15:45 not including rest
ReplyDeleteCame 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!!!!!
CrossFit Games Basin Qualifier
ReplyDeleteWOD1
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!
Congrats B! It's no surprise you did it rx'd and placed well...
ReplyDeleteGreat job BSO. Good luck tomorrow!
ReplyDeletePt II - 12:04
ReplyDeleteWhat 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!!
great job BSO. Good luck tomorrow
ReplyDeleteNice work boys & girls.
ReplyDeleteGreat job BSO!
13:13 not including rest
ReplyDeletegreat times out there!! well done!!
part 2 - 16:38
ReplyDeletedeadlift
ReplyDelete325x3
345x3
355x2
360x2
370x1
375x1 pr
part 2
16:40 w/o rest
3:26
ReplyDelete3:53
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.