Sunday

OHS - 3,3,3; 240 sec rest b/t sets
rest 5 min
power clean - 3,3,3; 240 sec rest b/t sets
rest 5 min
5 CTB chin ups, 20 sec rest x 8
rest 5 min
Tabata Mash - 3 sets each:
Sit Ups anchored
Push Ups

post loads and total reps accumulated for tabata interval to comments

post wod fuel - male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/50g carb

post wod fuel - female:
above 16% - 25 g prot/15 g carb
12-14% - 25 g prot/25 g carb
below 12% - 25 g prot/35 g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone

24 comments:

Hixy said...

OHS 3,3,3
50 kg (111#)
55 kg (122#)
57,5 kg (128#) PR

PC 3,3,3
60 kg (135#)
65 kg (145#) - used to be my 1RM
70 kg (155#) - huge PR

Tabata:
SU: 54
PU: 45 (to 1-2cm above ground, going to touch next time)

Gym doesn't have any kettlebells, thus I'm thinking of buying my own - but "kettlestacks" (adjustable kettlebells) instead of normal kettlebells. http://kettlestacks.com/ wfs.
Should I buy 1 or 2 (or should I ask: will 2 different ones some time be in the WOD)? Thoughts?

OPT said...

hixy, save your money and get some nice ones from dragon door, agatsu or m-2 sport here in calgary...its worth the wait...

Geoff Aucoin said...

Got 2 sets into the OH squat and felt and old familiar twinge in my neck so shut that down, same deal on cleans so no go there. CTB all unbroken and tabata #'s were 55 and 50.

Gummo said...

I bought a couple real kettlebells after considering the options out there, but coach is right, buy the good quality stuff. The kettle-stack's screw on plates are a disaster waiting to heppen.

Gummo said...

OHS: 135, 155, 170 (New PR)
PC: 170, 195, 205 (New PR)
Tabata Score: 87 (SU: 41, PU: 46)

Rory Hanlin said...

OHS: 245x3 265x3 265x2 +1 fail

PC: 245x3 265x3 275x3

CTB PU unbroken

Tabata Mash: PU: 69 SU: 48 Total: 117

Chad Action Brandt said...

OHS: 155#/ 165#/ 165#

PC: 166#/ 177#/ 182.25#

C2B X8 = Big fat Ones!

Tabata Mash:
SU = 61 (25-18-18)
PU = 62 (23-21-18)

Katrina Burton said...

OHS - 110#, 121#, 121#
PC - 110#, 121#, 110#

C2B Pullups unbroken

Tabata Mash
Situps - 60
Pushups - 42

PTS said...
This comment has been removed by the author.
PTS said...

OHS
115lbs , 105, 95. my OHS is extremely inconsistent and weak. I'm thinking I have some severe flaw in form.

PC
185lbs, 195lbs, 202lbs (3 rep max)

CTB x 8

SU -64 (23,21,20)
PU -68 (27,23, 18)
total 132

Mack said...

Just did half of todays
OHS: 195
PC: 195

rwcorson said...

OHS-155/165/180 it's been a huge goal for me to ohs my bwt (176#). Finally did for it 3 reps and I felt I had more.
Power Clean-165/185/200x1, I had the 2nd rep at 200, but didn't shoot the elbows quick enough and then I tried a 3rd rep and the 2nd pull was good, but I didn't get under the bar.
C2B chin ups were all unbroken. I really tried to work on the speed.
Tabata mash - situps all 18, push ups 21/21/16
Total-54+58=112

bso said...

Back from vacation and back on the wagon tomorrow!

Gord said...

OHS- 125/135/145
PC 165/175/185 (f)
chin all good
tabata 127 total (51 su/76pu)

Michael FitzGerald said...

OHS - 105/115/115
+
Power Clean - 205/215/220
+
Chins - all clean - supinated
+
Tabata
SU - 22/21/20 = 63
PU - 30/24/16 = 70

Lauren said...

OHS- 115, 120, 125 (from the floor)
PC- 135, 145(f), 140
Tabata:
PU- 27
SU- 51

Sweeney said...

First day back in a while. Kept the weight low.

OHS: 115
PC: 155
Chin-ups: unbroken

Tabata: 140
SU:24,22,20
PU:30,28,16(??)

Grant said...

OHS with Mack outside @ CFC (Brrrr)
145/155/165.

PC 165/185/195. Mack caught me going too low on 1 rep in rd 1 & 2 so I made sure #3 was higher.

CTB straight as rx'd.

Tabata mash
su's 18/18/16
pu's 20/19/12
total=103

unit said...

OHS - 135 / 185 / 225 (fail)
Hang clean - 205 / 225 / 245 (fail)
Pullups - unbroken
TM - su (24 / 22 / 21) = 67
- pu (35 / 31 / 28) = 94
Total = 161

~gm2

unit said...

OHS - 135 / 185 / 225 (fail)
Hang clean - 205 / 225 / 245 (fail)
Pullups - unbroken
TM - su (24 / 22 / 21) = 67
- pu (35 / 31 / 28) = 94
Total = 161

~gm2

Steve said...

OHS - 155, 160, 165

PC - 205, 215, 225

Tabatta
Sit Ups - 21, 19, 17
Push Ups - 20, 17, 15

Brent Maier said...

OHSx3: 70/85/95kg (209#) PR
PCx3: 90/105/110x (105kg 231#)

C2BPU: Unbroken

Tabata Mash: 106
- SU=52 (20/17/15)
- PU=54 (24/17/13)

I peaked on my chest/head cold last night. Nyquil has helped keep me in the game. I didn't think I had a lot to give energy wise until I decided to go the extra 5kg on OHS. It was a solid and intense effort that paid off.

Hixy another brand of KB to seriously consider are the MuscleDriver Gray V2's. Very affordable and people rate them a close second to DD. I have a set of them and love them.

deejay said...

Did this one late tonight after a 5.5 hour road trip from St. Paul. Very low energy.

OHS - 221/243/265(2)
PC - 243/265/277.5(1) - shut it down after 1 rep @ 277.5, wasn't feelin it.
Pull ups - unbroken
SU - 51
PU - 49
total - 100

Bernie said...

OHS 195
PC 205
Pullups unbroken
SU 58
PU 61
119