twice is nice

Doug understanding intensity

AM:
as many rounds in 20 minutes:
15 ring dips
20 alternating SA DB Power Snatch - 55#/35#
25 double unders

PM:
Low Bar Back Squat - 5,4,3,2,1; 240 sec rest b/t sets

biceps to rings on dips
hips to full ext at top of snatch

there are 60 total reps per round in AM workout, post total reps for the 20 minute time frame completed to comments along with the back squat totals for PM workout

post wod fuel part 1 - male:
above 12% - 40g prot/40g carb
8-12% - 40g prot/60g carb
below 8% - 40g prot/80g carb

post wod fuel part 1- female:
above 16% - 30 g prot/20 g carb
12-14% - 30 g prot/40 g carb
below 12% - 30 g prot/60g carb

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

post wod fuel part 2 - male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/10g carb
below 8% - 40g prot/20g carb

post wod fuel part 2 - female:
above 16% - 20 g prot/0 g carb
12-14% - 20 g prot/10 g carb
below 12% - 20 g prot/20g carb

eat a low GI PFC meal 60 min after post wod fuel for everyone, stress the protein and good fats

36 comments:

OPT said...

bso:
do AMR in 7 min of rx'd wod AFTER you do 5 sets of 3 back squat with 55% of your 1RM back squat; rest 45 sec b/t sets for squat, no double needed for you

Hixy said...

AM: 3 rounds
Ring dips still demanding for me.

PM in kilos:
5: 80 (178#)
4: 90 (200#)
3: 100 (222#)
2: 105 (233#)
1: 107,5 (240#)

Way to go Doug!

Geoff Aucoin said...

6 rounds on the button.

Originally I was thinking a round every 2 minutes but that fell off fast. Lungs ain't there yet but those DB snatches are rough. Dips worked well as 3's, snatches as 5's; all doubles unbroken.

Congrats to Unit!

Good luck bso, I made a comment yesterday that got lost in cyberspace but it basically echos what's been said. Use your spare time to chill with the family...

bso said...

Thanks again Coach.

Back squat 167.5x3x5;45s rest

then:
7 minutes of WOD

score: 151

Rob Sifton said...

4 rounds plus 10 Dips
= 250

The Dips were all overly deep. But rather than then getting call for a short movement.

SA DB Snatch were tough. kept a pace of about 3-5 every attempt.
D/U's were straight, had to focus on very small jumps as the post chain was screaming from the snatches

Gord said...

head to head with sweeney

9 rounds + 15 dips + 4 snatch

Total reps- 559

Sweeney said...

H2H with Gordo and I got my butt kicked up and down the cabbage patch!!

8 rds + 4 RD

Total: 484

deejay said...

AM WOD - 5 rounds + 15 ring dips

deejay said...

gordo your makeshift 55lb dumbell felt light... Rob weighed it and it was only 46lbs. Sorry to tell you your going to have to redo the workout

Chad Action Brandt said...

Part 1 AM = 6 RDs + 5 Ring Dips
TOTAL = 365

Gord and Sweeny, what do Ring Dips feel like to you guys??? Are they similar to doing wall push-ups or shoveling fluffy snow? LOL!
Just kidding you two ROCK!

Brent Maier said...

AM: 5 rounds (3:10/3:34/4:10/4:40/4:21)

1st and 5th rounds were grinders. The middle rounds were just brutal. The later rounds of dips were done in 2's. Very weak today after yesterday and dips hit me hard.

SeanG said...

had to make a few subs today due to work schedule and a iritated shoulder....

started with the low bar sqt.

225x5
245x4
255x3
265x2
275x1
I don't know if it was because I knew that I would be doing the metcon after but should have loaded alot more on the squat.

rested 7 mins. and did as follows:

20 min max rounds

30 alt snatch 55lb.
30 dbl. unders

4 rounds+ 6 snatch

for 246 reps

Geoff Aucoin said...

Oh Gordo, do you have to sink that low...

Grant said...

4 rnds + 15 rings + 5 sa db ps
thnx DJ + Mike

rings were harder than expected??

Jefff said...

4 Rounds

Michael FitzGerald said...

Part 1 - another awful performance by my judgements.
6 rds + 6 ring dips.
Like Geoff, couldn't breath. Power Snatch was the worst.

Part 2
264 x 5
279 x 4
294 x 3
309 x 2
329 x 1
334 x 1 new pb
Thx to Todd for the peer pressure! Gotta love clients...

rwcorson said...

Gord, just to clarify, you & Sweeney left your DBs out & when I picked them up to move them, your DB felt noticeably lighter. I weighed it, 47#. You used a 45# DB & 1.25s, probably thinking it was a 50#er. Oops.

Geoff Aucoin said...

Gordo's never been big on the numbers...

Speaking of which, #2 started off well for me but I made some big jumps too early and paid for it.
255x5, 275x4, 285x3, 300x1, 305xf.

I had the mojo going today but I could feel the CNS wasn't snapping back fully in 4 minutes. Hit a sticking point at rep 2 of 300lbs, lost focus, and when things got blurry I had to dump the weight. I didn't have much left for 305 but I said 'SCREW IT!' and tried it anyways. Live and learn.

My legs are sore already, I'm going to be wrecked tomorrow.

Gord said...

220 X 5
230 X 4
240 X 3
250 X 2
260 X 1

My 47# DB would explain my 9 rounds in the am work out. sorry gents. Sweeney the cabbage patch is still yours.

Rory Hanlin said...

AM: 7 Rounds +7 DU = 427 total
I could have gotten eight rounds, time management was tough by myself.

PM: 405x5 425x3 415x3 425x2 435x1

I went aggressive on the set of four and paid for it. After that my CNS was busted, so I had to back off. I was satisfied with 435 after that. I thought maybe 445 could have gone but I gave it a rest instead.

Good luck at the qualifiers BSO. The midwest quals are in another month so I've got some time to sweat it out...

Unit: Your little man beast better watch out, my little warrior is on the way!

tania said...

AM:

4 rounds + 2 ring dips
TOTAL: 242

The ring dips were tough and made everything else feel like a break. I thought the snatches at 35# would be a lot harder. Thanks to bso for his programming and coaching; no way I could have done all those ring dips a few months ago.

PM:

125 x 5
125 x 4
130 x 3
135 x 2
140 x 1

Felt the bad hip acting up so decided to take it easy. Regretted it when the last one turned out to be way easier than all the rest.

Sam Edwards said...

6 rds., ring dips felt great.

Katrina Burton said...

Lately I've heard about alot of CrossFitters (mostly females but some males) with hip injuries.

What's the deal? Can anyone offer some speculation?

Rob Sifton said...

Part II
155,175,195,205,215

rwcorson said...

Total reps part 1-383

Brent Maier said...

PM: 100/110/120/130/145kg (319 lbs)

5kg shy of my previous PR. Considering how sore I was coming into this one, I'm not disappointed.

Lauren said...

AM:
7 rounds plus 1 set ring dips.

started each round with rx'd ring dips, but then had to switch to jumping slow negs, pausing at the bottom with my bicep on the ring before dropping. Still working on these buggers.

snatches and DU straight through

PM:
5 x 175
4 x 190
3 x 205
2 x 220
1 x 235 (PB!)

rwcorson said...

Attempted part 2 about 5 mins after finishing part 1. Mistake.
198x5
220x4
242x1 f on 2nd rep. Packed it in @ this point.

Grant said...

OPT part #2
264x5
274x4
284x3
294x2
304x1 (prev pb @ 310)
314x1pb
319x1pb
all depths felt bang on. Low bar felt comfortable. Felt sore coming in but great once I got going. Thanks Mike; wider stance.
way to push this morning Sweeney!

Jefff said...

5x205
4x215
3x225
2x235
1x250

First time at Low Back Squat. Not too sure about form.

deejay said...

first time low bar back squat.... felt weird and failed at 372lbs so I dialed it back to 242# and worked on the technique.

Chad Action Brandt said...

Part II PM =
5 @ 200
4 @ 225
3 @ 245
2 @ 265
1 @ No time left.
Tonight is Drive-In Movie Rowing night at my gym for the final day of our Concept2 World Rowing Challenge "a little something I put together". We have been the top CrossFit Team so far and tonights performances will put the icing on the cake.
You guys can check out my web-site for the pictures
www.crossfitlethbridge.ca

Steve said...

1. 4 rounds + 8 Double Unders

2. 225,235,245, 255, 275 new PB

Bernie said...

part 1
284
part 2
240x5 250x4 270x2 275x1 280x1
Legs sore from tabatas

Garage Crossfitter said...

422

I had a hard time getting warm for this workout...feels like my CNS is down alittle...and my appetite hasnt been where its normally at...pacing was key with this wod...snatches at 5's, dips at 3's, blasted through first round in 2:00 then hung on...du's easy. I was drenched in sweat...its not normally that bad, ha

Garage Crossfitter said...

235x5
245x4
265x3
275x2
295x1

I had 305 in me but all my lifts felt heavy, back was tight and CNS wasnt firing till last 2 sets, packed it in and decided to play it safe. PR is 310.