40 days till...

MACK ATTACK!!!
http://www.youtube.com/watch?v=0NGSCXVdNzI

OPT WOD:
as many reps in 12 minutes:
handstand push ups

score = BWT in kg multiplied by reps in 12 minutes
also include distance in inches b/t hands on floor
(i.e. 75 kg x 50 reps = 3750 as score)
crown to floor on ALL reps
rep DOES NOT count if you are coming down from wall/support as you are extending your arms; you must extend arms fully BEFORE lowering to ground

post wod fuel - male:
above 12% - 30g prot/0g carb
8-12% - 30g prot/10g carb
below 8% - 30g prot/20g carb

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

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

28 comments:

Mack said...

92.5kg X 114 reps = 10,545
Failed rep 115

Gord said...

weight today 151

68.6kg X 101 reps = 6932

wrists hurt bad after about 4 min
Nice work Mack

David X said...

Weight 207#

93.89 x 60 reps = 5633

Dogshit performance even though this movement is one of my weaknesses. This WOD just reinforces the fact that this needs to be practiced more often during my training.

Arms were about shoulder width apart to sligtly wider than shoulder width depending upon how fatigued I was. I seemed to be stronger locking out than I was at lower myself to the floor. Balance and foundation seemed strong at the top, but it just went to hell at the bottom.

No kips used either.

Rory Hanlin said...

104.5kg x 90reps= 9495

Kipped the shit out of all of them...

Sweeney said...

70.8kgs x 90 = 6372

Hands were 30" apart.

Tried for 5/30sec but that failed me at the 50 rep mark.

David X said...

Rory, whats a good strategy to kipping HSPUs? I tried it once and almost broke my neck. I haven't found any good videos that demonstrated it effectively for me.

Ryan G. said...

Rest Day for me.

The second day (sundays) wod at the cert. was.

AMRAP in 10 min:
- 7 Wall ball 20# @ 10'
- 7 Burbee

Score - 10 full rounds.

AWESOME experience, I'm so amped.

OPT said...

gents/gals...sidenote...just because it is "off season" for some folks does NOT mean you can start eating like shit...or even eating "well" or "healthy" 80% of the time...believe me...you will become "normal" in no time with that approach...eating well is either 100% or 99%...that is for longevity AND performance...
your goal now is to see how well you can get things to over the next year...it starts NOW

CDunkin said...

Reduced volume mainsite wod:

3 rounds: 15 split cleans (used 95lb barbell)/21 butterfly pull-up's

6:04

Evan said...

So I wanna be a big dawg. I've got a long way to go, but you've got to start somewhere. Been crossfitting since October '08, and doing the OPT personal program design from gaucoin since November '08 and noticed huge huge advancements in all aspects of life because of it. But I want to take it to another level. Finally have started taking more of an interest in proper fueling and diet, still playing with it to find what works for me.
Still going to follow my program design to work on my obvious weak spots, that Geoff so gladly likes to point out for me!haha... But gonna hit these wods whenever I can. So here goes nothin.....

95kg x 63 reps = 5985
Hands 24" apart.
Easily one of my weakest moves so I'm actually quite happy with the outcome

Michael FitzGerald said...

124 x 82.8 kg = 10,267.2
Hands were 36 inch apart.
Complete 50 reps in 2:30 ish.

Brent Maier said...

89.1kg x 73 = 6504

I would love to try this one again on the first day of a cycle and switch from this Sweenyish paced effort to a balls out Michael approach. I started at a 5 per minute pace until rounds 5-7, then started the single grind shortly thereafter.

Thanks coach

Brent Maier said...

Hands were 31 inches apart from thumb to thumb.

deejay said...

93kg x 62 reps = 5766

Geoff Aucoin said...

Evan!! Welcome, brother!

Ryan, learn how to spell burpee!

Today I played with clean pulls with some pre/rehab stuff between sets. Need a big back-off day after 2 WODs yesterday. Worked up to 255 and that felt okay.

Rory Hanlin said...

David X,

I learned from watching the video of Rob Miller doing "Mary". I think the vid is called "Mary at 7k feet" because he does it at Front Range Crossfit.

At the end of the twelve minutes my neck and head hurt like hell... I don't really know of a good way to prevent that.

I practiced kipping HSPU a lot because it was (is) a weakness of mine because of my size. Throw it into your daily skills training, it should come in about a week or so.

Chad Action Brandt said...

86.8kg X 84HSPU = 7291.2
Distance btwn hands = 39-42"

Good Job today Mack! Nice vid!

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

60 kg x 70reps = 4200
21 inches apart
assisted with 3 blue bands from high phat bar
15 straight, 3's; 2's; 1's
Might try to do longer rest and then more consecutive reps - wasting energy kicking into and out of band

Grant said...

78kg x 60 rep's 4705
28 inches apart
getting better..slowly...but getting better

Geoff Aucoin said...

40 days 'till a Mack Attack? That doesn't sound good...

rwcorson said...

Done @ home in the basement - 66 reps X
80 kg = 5280
Hands 30" apart.
Man, I still need a ton of work on these.

Todd Dyer said...

75 reps x 77 kg = 5775
swimming in the river all day and falling off the nutritional wagon really cost me
Thanks for the kick in the ass coach
Will get better
oh, hands approx 30 " apart

Hixy said...

Score: 66 kg x 76 reps = 5016
Hands 30 " apart.

This score surprised me A LOT. My strength in the HSPU has grown enormously since following this routine. Awesome.

Steve said...

56 reps

Anonymous said...

Hi James
Feet suspended at 6'3"

112kg X 77 =8624

did the 800 meter runs from yesterday as well...100% at 3:30

RogerC

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