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

27 comments:

  1. Geoff AucoinApril 9, 2009 at 9:35 PM

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

    ReplyDelete
  2. PTSApril 10, 2009 at 3:04 AM

    135/155/160/160/175/175/135/
    gone after tomorrow's WOD for a week to some warmer weather.

    ReplyDelete
  3. HixyApril 10, 2009 at 4:14 AM

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

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

    ReplyDelete
  4. MackApril 10, 2009 at 6:47 AM

    196

    ReplyDelete
  5. Chris DunkinApril 10, 2009 at 8:53 AM

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

    ReplyDelete
  6. Brent MaierApril 10, 2009 at 9:11 AM

    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!

    ReplyDelete
  7. GordApril 10, 2009 at 9:23 AM

    167/172/177/182/187/192/197(f)

    ReplyDelete
  8. Rory HanlinApril 10, 2009 at 10:16 AM

    Did hang power cleans and push jerks

    245-265-275-275-275-275-275

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  9. AnonymousApril 10, 2009 at 11:11 AM

    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

    206
    216
    221
    226
    231
    236(f)
    236

    ReplyDelete
  10. OPTApril 10, 2009 at 11:26 AM

    chris..that is fine as aminos are imperative for CNS recovery for this wod and CF total...if CF total is done correctly though...it might take you 2 hours to complete it...we have found that eating foods throughout the total (i use aminos only)...or light snacks..it helps keep the brain in check when such demanding lifts for such a long time are in effect as in the total...today'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 fuel.cool?
    depends on what you want to do a well for performance..

    ReplyDelete
  11. rwcorsonApril 10, 2009 at 12:22 PM

    144/153/176/186/196/201fx2

    ReplyDelete
  12. GrantApril 10, 2009 at 12:45 PM

    181/186/191/196/201/206/211
    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.

    ReplyDelete
  13. Chris DunkinApril 10, 2009 at 1:10 PM

    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.

    ReplyDelete
  14. Chad Action BrandtApril 10, 2009 at 1:18 PM

    150,155,155,160,165,170,180lbs

    Top wt in kilos = 81.8kg

    ReplyDelete
  15. Rob SiftonApril 10, 2009 at 1:36 PM

    115,125,135,145,150,152.5(f),150

    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.

    ReplyDelete
  16. Optimum Performance TrainingApril 10, 2009 at 2:17 PM

    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.

    ReplyDelete
  17. DeeJayApril 10, 2009 at 2:55 PM

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

    ReplyDelete
  18. bsoApril 10, 2009 at 3:44 PM

    155/165/165/165/170/175/175
    Tried to keep technique real clean and didn't push for a max.

    ReplyDelete
  19. taniaApril 10, 2009 at 4:02 PM

    85/90/90/95/100/105(f)/100

    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.

    ReplyDelete
  20. taniaApril 10, 2009 at 4:07 PM

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

    ReplyDelete
  21. SteveApril 10, 2009 at 4:41 PM

    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!

    ReplyDelete
  22. Geoff AucoinApril 10, 2009 at 4:46 PM

    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.

    ReplyDelete
  23. SweeneyApril 10, 2009 at 5:53 PM

    177/182/187/192/197/202(f)/202

    Very happy to have topped the
    2-hundy mark.

    ReplyDelete
  24. Brent MaierApril 10, 2009 at 7:22 PM

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

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

    ReplyDelete
  25. LaurenApril 10, 2009 at 8:20 PM

    made it up to 148, failed on 153

    ReplyDelete
  26. BernieApril 11, 2009 at 3:55 PM

    185,185,185,205,205,215xf,205,205xf

    ReplyDelete
  27. Garage CrossfitterApril 28, 2009 at 3:42 PM

    up to 205, failed 210.
    No quickness today...
    bwt175

    ReplyDelete