superset?

10,9,8,7,6,5,4,3,2,1 rep rounds for time;
Push Jerk - 135#/95#
CTB Chin Ups

bar cannot be racked at any time or taken from rack to start workout
chest must hit bar visibly on chin ups, no grazing or maybes

post time to complete to comments

post wod fuel - male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb

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

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

29 comments:

Sweeney said...

Gang,

I'll be taking a raincheck on this one.

Looks like a fun one.

Jefff said...

18:48

Push jerk improvement. C2B straight through. Why was the clean the worst part of this WOD?

Hixy said...

Lacking strength--that's all I hear myself say these days... Did 10, 9, 8, 7 with 135#, but had to reduce to 125# for the rest of the rounds.
The ones with 135# I managed in 24:52, and 125# in 13:45. Good workout. It amazes me what some of you guys are able to do...

My fat caliper came today. Coach what's your recommendation for a 16 yo? Below 8%? Currently my fat% is 12%.
To reduce weight I was thinking of zoning 14 blocks, thoughts?

Sofa King said...

Jefff

Dude, Don't be hard on yourself.
I have seen you in the shower, I don't think God intended for you to being lifting things. Your a good person, be satisfied with that.

PTS said...

my legs are incredibly sore from Monday workout, anyone else?

11:52.

Chad Action Brandt said...

11:23
That gave me the worst copper tasting blood throat I have ever had.

Hixy, eat for fuel, not for looks! your kicking ass, give yourself some credit bro!

rwcorson said...

14 minutes on the nose. PJ were better, but need to push mentally for those extra reps. C to B were to broken, just couldn't find the rhythm.

Katrina Burton said...

Nice work and hard push Chad! That WOD was sick!

Steve said...

11:07 as rx'd

Rory Hanlin said...

6:19 Rx'd

Ouch, that was worse than expected.

Hixy, strength will come over time. Be patient. You are years ahead of me when I was sixteen.

Lauren said...

9:30
w/95#

rwcorson said...

Rory, you're a beast!
Sofaking... What? Shower...very creepy.

Michael FitzGerald said...

8:19
Wanted sub 8. Dropped PJ's 4 times, total. Chins were pretty good...all supinated.

Geoff Aucoin said...

8:58

Definately tried to play this one a little too safe. I promised myself I'd go straight on all PJ's (I did) and take breaks at the CTB's when/if needed (broke up the rounds of 9,8 & 7) but I took too many breaths between rounds. PJ's too deliberate and paced so that was the big difference.

Did this at CFC at 6:45 after a good warm-up, pretty happy with my time and I know I could be faster.

Sweeney, a raincheck means you'll actually have to do this one!!

Quads are hurting like no other; the pain is unreal.

Geoff Aucoin said...

And Sofa King? Do a WOD, then you can come on here and burn a guy...

unit said...

5:26

~gm2

Glad we had pullups 2day (8^/)... Did angie yesterday as 'rest'...

Hixy... Eating 4 someone still growing is different... U will b burning more calories than if u weren't growing... Treat ur epiphiseal plates and maturing muscles accordingly...

Sofaking... Where ur numbers is?...

Rory Hanlin said...

GM2, I thought you might get me on this one. If the PJs were 20lbs heavier I would have had you.

Next time...

SeanG said...

12:23

some of the jerks weren't clean but on a whole very good....

Gord said...

9:12

pj got tough quickly. chins fell apart early also. thanks for the coaching mike.

unit said...

Rory... Ur time was def a motivator... Thanks 4 the push!... 155?... Hmmm we mayb even... But I'll admit any heavier and ud have me... Have 2 admit though that I took a few 2 many breaths early on bw sets trying 2 pace and had a lot left when I was done... Sub 5 is def in order... Of course, u know, it'd help if u were just here...

~gm2

deejay said...

5:55 as rx'd

Mack said...

7:28

Brent Maier said...

Time: 9:39

PJ's started strong in the first 3 sets. By the time I got to 7, I started breaking them up a little more than I would have liked. Pullups were almost all straight through except for one middle set. This is an exercise we'll be likely to see at a qualifier.

Grant said...

10:36 @ CFC
PJ broke in rd 8. Trouble opening
hips
CTB broke in rd 6.

Don MacD did it in 9 min flat

OPT said...

hixy, e-mail me at optimumtraining@shaw.ca ... i'll take care of you

Gord said...

nice work Lauren, DJ, Mack, Rory and Unit. impressive times out there.

Michael FitzGerald said...

If it was box jumps instead of push jerks i would have beat you DJ...lol

Bernie said...

10:08
Man that was an awesome wod!!

Garage Crossfitter said...

13:16
Bad bad workout for me, horrible sleep last night, and i didnt time my meal before this wod correctly...i subbed 2pood swings instead of pullups, i think that def affected my shoulders more than CTB pullups would have but either way bad wod...tommorrow is a different day...