5 rounds for time;
8 hang power snatch unbroken (115#/75#)
8 HSPU unbroken
15 double unders unbroken

post total time to completion to comments

once you start from hang in snatch, you cannot rest bar on ground
once you kick up for HSPU, you cannot lower feet to ground
once you trip on DU's, you start back at 1
if you fraction any reps within the sets, you start over at rep 1 for that exercise in that round

post wod fuel - male:
above 12% - 35g prot/10g carb
8-12% - 35g prot/25g carb
below 8% - 35g prot/40g carb

post wod fuel - female:
above 16% - 25 g prot/15 g carb
12-14% - 25 g prot/20 g carb
below 12% - 25 g prot/25 g carb

eat a low GI based PFC meal 60 min after post wod fuel for everyone

training as follows till May 8th:
April 25th - off
April 26th - wod x 1 [peaking]
April 27th - wod x 1 [peaking]
April 28th - off
April 29th - wod x 1 [peaking]
April 30th - off
May 1 - off
May 2nd - wod(s) that will be announced on Wed. April 29th on www.crossfitcalgary.ca
May 3rd - wod(s) that will be announced on Wed. April 29th on www.crossfitcalgary.ca
May 4th - off
May 5th - off
May 6th - wod x 1
May 7th - off
May 8th - resume day 1 of 3/1 programming, peaking twice (May 23rd/24th and then July 10-13)


Chad Action Brandt said...

Very nice layout coach!
For the HSPU, is kipping allowed?

OPT said...

Kip allowed on hspu always

Brent Maier said...

Coach, can you suggest how to change the cycle so that I peak for May 16/17.

Chad, is there a video on kipping HSPU's? I have never performed one and honestly, that MAY be the only way I can complete all 5 rounds of 8 unbroken. I may surprise myself but we'll see.

Chad Action Brandt said...

Thanks coach.
Hey Brent, watch Eva's video doing benchmark WOD "Nate" she HSPU Kips in the later rounds.
Kill it today bud!

Hixy said...

Looked up the video for those interested: http://www.youtube.com/watch?v=eYbOX7Q_wvI (wfs). She is one hardcore chick.

Awesome workout. Subbed 95# for the 115# hp snatches. 115# is slightly lower than my max snatch.

Time: 16:50.

Broken HSPU's, can't do 8 consecutive. Gotta work on kip HSPU.
Was mentally struggling because of not being allowed to break up the sets - awesome. More of this! Love the challenges.

OPT said...

Brent, we can do that...i sugested 23/24 actually cause i thought you and some others were competing on that weekend...you might have to back off a little on the weekend wods on may2/3...and train on the 5th and 6th...then we'll do the same for the 23rd/24th folks also...just keep me in the loop as to how you're progressing on the posts

Gord said...

Hey Dawgs ( male and female) are we still planning to meet this evening at cfchq @ 8pm to do this one? I am in if others are interested! Laura was planning to do her workout at there also

Michael FitzGerald said...

I am in for CFC @ 8 bells. Anyone?

Ryan G. said...

Time- 13:10 @ 95# Snatch.

Ryan G. said...

Mistake on calculating weight. 89#

PTS said...

used 95# and 4 HSPU per rd due to time constraints. HSPU were broken.

snatches felt great today, DU's were solid, HSPU's sucked.

well done to anyone who completes this WOD exactly as Rx'd.

Geoff Aucoin said...


Failed on the 8th rep of HSPU's in the 5th round, I was working on a sub-10 at that point. Put myself on a 1 minute timeout after the miss, just to think about it, and then ripped off 8 no problem. Missed on rep #2 of doubles in round 4.

HSPU suprisingly tough today, maybe the snatch takes more of them than I thought.

deejay said...

*after failing 3 times to get 8 straight hspu in round 3 I did my best to just stay on the wall as long as I possibly could. Round 3 6+2. round 4 - 5+3. round 5 - 5+2+1. Dissapointing....

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

I failed on rep 8 of rd 3, rep 6 of rd 4 and again on rep 1 of my second try at rd 4 of Hang Power Snatch.
HSPU were kipping after rd 2.
I wanted to pack it in after failing the second time on HPS, but Geoff told me if you quit a CrossFit WOD, a kitten dies.
Thanks Geoff & James for the encourgement.

Hixy said...

Should HSPUs in general be done with hands under shoulders or is a wide stance allowed?

Sweeney said...

Dying to give this one a go 'cause it fits my frame so nicely, but I'm grounded from Crossfit until Sunday.

See y'all at CFC at 8pm. Gage and I will be waterboys.

Anonymous said...

12:31 as rx'd

with some ugly power snatch!!!

Steve said...

14:19 as rx'd

time not indicative of performance, i failed the first round of double unders about 7 times, almost walked away. Power Snatch felt awesome today.

Brent Maier said...

Time: 14:59.87
DU: (37/30/39/24/19)

Caught a cold last night and it hit me hard today. I didn't push it real hard cardio wise but still coughed up a lot of goo on this one. All HSPU's head to floor and power snatches unbroken. If it wasn't for the cute little kittens and the unbroken HSPU mandate, I would have bowed out. DU's were not a problem but should have been blazing under normal conditions. Time didn't play into this workout for me until I saw that I could beat 15 minutes.

I thank god for two things today. Tomorrow is a rest day and I'm glad this cold his hitting me 3 weeks before my qualifier.

Chad Action Brandt said...

30:57 RQ'd
I could not link 8 HSPU together today, kip was off, kept pushing my heals too much into the wall, pushing me off the wall to the floor. You do not want to know how many HSPU I really did!!!! failed on the 6th and 7th rep way too many times, then sat on the floor humbled staring at sweat droplets.

The last set of HSPU I finally got my kip back,blew through 8 reps, figuring out what i was doing wrong...a little late, but this had to happen this way.
Mental battle!
Glad I stuck it out RQ'd

Made all snatches and DU's.

Nice job Geoff!!

Lauren said...

75# snatch

HSPU to 2" foam. kipping.

missed on a couple HSPU, but managed to stay against wall and hung out for a bit upside down. I think from now on I will only use a 1" foam. I am actually really scared to hit my head on the ground!!
snatch straight thru and had 2 mess ups on the DU.


rwcorson said...

I feel your pain.

deejay said...

Rob are you telling me I killed a Kitten? If only I would have known...

rwcorson said...

Watch out for the SPCA.

Rory Hanlin said...

6:45 Rx'd

All HP Snatches and HSPU unbroken.
Last two rounds of DU's were messy.

I felt on today. Everything came together.

Rory Hanlin said...


By the way, I am in the same boat as Brent in terms of peaking. The Midwest regionals occur May 16th-May 17th

OPT said...

rory, thanks...same thing goes for you for may 2nd/3rd weekend...when you see the wods...you might have to adjust in order to ensure you stay tight without tipping into the tank yet....we'll discuss as you see them come up...ask if you have any ?'s - optimumtraining@shaw.ca

Mack said...


unit said...

As rx'ed


Wouldn't have been able 2 do another round of hspu strait... Snatches felt strong... DUs were smooth...


Gummo said...

Wow. Brutal. 18:43. Snatches and HSPUs were strong in first round then got snagged twice with the doubleunders. Tripped on the 13th and 12th reps in the first round. Gassed me quick. Powered through the rest until tripped in second round as well.

My hats off to those who crushed this baby tonight.

Gord said...

gord- 19:12
started the 5th round at the 10 min mark and failed 2 times at the snatch. Finally completed the 5th round of snatch on 3rd attempt. all hspu and du straight through.

Mike fitz- 10:39 rx'd
Grant 16:16 broken hspu after round 3

Bernie said...

16:00 min even
All unbroken! Rested 2-3 min between snatch and hspu to make sure I didnt fail.