Friday, April 10th, 2009

for loads:
hang power clean - 1,1,1,1,1,1,1; 180 sec rest b/t sets

ensure all sets are a challenging 1

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

eat a balanced PFC meal 60 min after post wod fuel - keep carbs low GI and fat high

take this as a back off day - moderate intensity, low volume...Saturday and Sunday WOD's will test the other 2 primary energy systems at moderate intensity and low volume..there will be one workout each per day


Geoff Aucoin said...

F)#kin' sweeeeeeet. Bring on the coffee.

PTS said...

gone after tomorrow's WOD for a week to some warmer weather.

Hixy said...

In kg:
60/60/62,5/65/67,5/70/72,5 (fail)

In pounds:
135/135/140/145/150/155/161 (fail)

Mack said...


chris said...

James, I really appreciate the fueling recommendations. Did CFTotal from .com this morning and going to follow the same fueling prescription. Sound good?

Brent Maier said...

Australia's regionals are over and man the workouts they chose were diverse and looked fun. The video is inspirational if you haven't had a chance to watch. I'm looking forward to busting this out today. It's my boys 9th birthday today and this workout fits in perfect with my schedule today.

Life is beautiful! Give it hell guys!

Gord said...


Rory Hanlin said...

Did hang power cleans and push jerks


Anonymous said...

took the bar from the rack, dropped the bar down to knee height and pulled...didn't know there should have been a pause at the bottom position before the scoop.....

pretty happy with the results


OPT said...

chris..that is fine as aminos are imperative for CNS recovery for this wod and CF total...if CF total is done correctly might take you 2 hours to complete it...we have found that eating foods throughout the total (i use aminos only)...or light helps keep the brain in check when such demanding lifts for such a long time are in effect as in the's wod is only 7 sets...a little less effort for lack of a better word...i'd suggest prot only post total but some eating throughout...then of course a good meal 60 min after post wod
depends on what you want to do a well for performance..

rwcorson said...


Grant said...

Thanks Rob C.
new plates are great!
finally got some relief on the hammies & QLs. Sitting on a heating pad for 8 hours, IMS & a rest day all help.

CDunkin said...

Thanks James. I'll give the amino's a shot next time. (any recommendations on brand or ingredients?)I did get a meal in before the wod as you have recommended on previous posts.

Chad Action Brandt said...


Top wt in kilos = 81.8kg

Rob Sifton said...


kind of a let down with the numbers here, system still not feeling 100%.
Form/timing was off as well.

Off to see Burg, he will straighten me out.

Michael FitzGerald said...

HPC - 199/209/209/214/214/220/222.5
Play with the Sq Clean for a bit to try out the new lifts gear.
Got up to 221.5 for a Sq Clean/ Hang Sq Clean complex. That was a pb for my Sq Clean.

deejay said...

231/242/253/264(f)squat clean/264/274(f)

bso said...

Tried to keep technique real clean and didn't push for a max.

tania said...


first 3 weren't challenging enough; had no idea where to start as I haven't done many HPCs. left shoulder was giving me a bit of trouble getting those elbows under quickly & lowering the bar.

tania said...

Question re: post WOD fuel - How would you adjust the post wod fueling recommendations based on body comp for females?

Steve said...

HPC - 199/209/219/229/234*pb/235*pb/237.5xf
Did some Squat Cleans after for a bit, got up to 221.5 a new pb!

Geoff Aucoin said...

Started at 177, finished at 212 after missing 214.5 twice.

3 min rest felt like 30 seconds, tried to focus on catching a little lower and I found that tough.

Sweeney said...


Very happy to have topped the
2-hundy mark.

Brent Maier said...

Hpc: 50/60/70/80/90/95/100kg (220lbs)

Family visiting, didn't push this one to max. Poor warmup.

Lauren said...

made it up to 148, failed on 153

Bernie said...


Garage Crossfitter said...

up to 205, failed 210.
No quickness today...