Anaer Power - Thurs May 14th, 2009

5 sets for lowest total working time:
10 thrusters - 95#
20 chin ups
rest 2 minutes

thruster must be taken from floor, not rack
FULL SQUAT at bottom and full extension overhead at top with ear visible from side
chin OVER bar height for chin ups

post total working time to comments

post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb

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

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

32 comments:

deejay said...

check out this cool video...

http://crossfitcalgary.ca/uncategorized/thursday-may-14-2009/

PTS said...

51s,55s,80s,86s,88s = 6 mins flat
grip was completely shot after first two rounds.

all thrusters were unbroken. only 1set set of chins was. after that it slowly got worse each round.

this was super tough. i'd honestly rather do fran than this. this past cycle beat me up pretty good, looking forward to the rest tomorrow.

good luck to all those competing this weekend.

David X said...

I'm hitting this one tonight. Hopefully I have something left in the tank after a long day at work.

James, have you changed your stance on competing for the games from your interview a couple weeks ago?

Mack said...

58, 1:12, 1:55, 2:10, 2:07

Gord said...

Still congested...became evident that the workout was going to be more like do thrusters, do some chins, have a coughing fit, try some more chins. Starting to think it is a combination of chest cold and allergies. Normally over my allergies by now, but with the late spring who knows.

settled on thrusters for loads (reps of 2)

128/138/148/153/158/163/168

David X said...

Morning client cancelle and rushed home to get this one in.

Thrusters were all unbroken, chin ups however were not!

1:08/1:06/1:41 (barbell came apart)/1:19/1:46 gassed.

Katrina Burton said...

65# thrusters for me

50sec/52sec/52sec/55sec/68sec
Work Time = 4:37

Rounds 1-4 were completely unbroken. Slipped off the bar in round 5... I wanted to keep it under 1 min so bad and knew I had to stay on the bar to do that. Almost. Thrusters are a weakness of mine, so I'm happy I managed though unbroken today.

rwcorson said...

I'm taking this one off as CFC affiliate team starts training together tomorrow.

Geoff Aucoin said...

As Capt'n Corson has stated, the training schedule is going to change for the CFC/OPT Team so I'm off today so I can crank one out tomorrow with the gang. It's going to be tough not going head-to-head with the Dawgs but it's time to gear down for Aromas and I can still cherry-pick the Big Dawg WODs when I focus on my weaknesses the other days.

Keep trainin' hard, Dawgs!!

Brent Maier said...

Who is the beast in the white shirt that closes out the scene in that video?

Geoff Aucoin said...

Hahhahaa, that's DJ, Brent. As you can see he's a beast with a soft heart...

Hixy said...

Used to not be able to do consecutive thrusters at 95#. Huge improvement.

Times:
1:00/1:22/2:00/2:45/2:55

Total: 10:02

Garage Crossfitter said...

I am 2 weeks behind (started late)...which works out well because my qualifier is the 23rd..should be peaking at just the right time...
500m row = 1:29:10 (pr)

Steve said...

1. 59s
2. 2:00
3. 2:11
4. 1:47
5. 1:30
Total - 8:27

Brent Maier said...

Props DJ, that was a fantastic attempt!

Sweeney said...

Hey Dawgs,

I've been on again off again over the last few days and now I'm off again 'til next Tuesday.

Heading up to Pano/Greywolf to play 4rds of whack-f*ck with my chubby beer drinkin' buddies.

Brent,Rory and CDunkin:
You've been getting guidance from the best in the business; use it to your advantage and kick some a$$ this weekend!

You've got the support from your neighbors to the north.

Keep us posted...

deejay said...

Thanks Brent.... as you saw in the video my right shoulder gave out cause its slightly injured. With that being said, it acted up again this morning, after one set I switched to 10 burpees instead of the pull ups as James recommended that instead. This however didn't feel much better so I shut it down after 2 sets of that.... need to get this worked on asap!

Ryan G. said...

Times- 1:01/1:32/1:47/2:03/2:22

Total- 8:45

- All thrusters unbroken. Chins were a mess after first round. Poopy warm up and poor nutrition over the last couple days really took its toll here.

Grant said...

@OPT
:46/;49/:57/1:20/1:17
thrstrs felt easy but CUs fell off after 3. Maybe effect of hvy CUs yesterday??

unit said...

rory...
i know u and i r similar in a lot of ways... hopefully this will give u something to shoot for...

did the wod's that u stated u'll b doing this weekend...

1] 21/15/9 of: 275lb deadlift & pullups
~5:29
did first set of deads unbroken... rest of workout was broken... the deads off the bat killed me for the rest of the workout... i have no doubt u'll go sub 5... i actually videoed this and am trying to get it posted... looks like hell but oh well...

20min rest

2] 5 rounds
7 [55lb DB's in each hand] thursters
11 burpees
~8:51... DBs were extremely awkward... i imagine a much faster time for u... u better whoop my @$$...

4min rest

3] row 2K
~7:19

total time: 21:39

good luck bro, brent, cdunkin...

~gm2

Garage Crossfitter said...

"unbreakable" wod = 11:04
I missed 3rd rep of 4th set of HPS, everything else unbroken...hard wod

Geoff Aucoin said...

Even though I won't be 'Big Dawgin' it regularly I'd still like to post my workout results here so I can look back at my progress. Today was team WOD #1 for CFC and it looked like this for me:

30 Box Jumps-24"
50 Double Unders
30 K2E
30 PU Burpees
400m row
30 Wall Ball-20lb to 10'

Everyone cycled through each exercise once and no one switched spots until the last athlete finished their exercise.

Total team time was 12:03; I pushed hard so I could get a bit of extra rest, K2E slow (for everyone), jumps, doubles, wall balls straight through. Did at 6am on an empty stomach and I was feeling it.

David X said...

Good luck to all the Big Dawgs this weekend!

Michael FitzGerald said...

rds in sec - 58/64/80/90/90
I am trying to learn those knew chins, but I havr to change my style, fomr butterfly, to regular kip...i hate it so much. If accuracy is a detrement to work capacity...is it worth it?

Todd Dyer said...

1. 1:02
2. 0:58
3. 0:57
4. 0:58
5. 1:00
total=4:55
all sets and reps unbroken
hit my throat on the bar a couple times so I am pretty sure my chin was over the bar

unit said...

:57 / :52 / :50 / :49 / :47 -- 4:15

~gm2

Bernie said...

:56
:57
:58
1:14
1:24
total 5:29

Lauren said...

1:54, 2:30, 2:54, 2:22, 2:40

chin ups, smhin ups were the limiting factor

Brittany said...

1:30, 1:22, 2:05, 2:20, 2:26

rwcorson said...

done May 19/09
all thrusters straight thru
1st rd of pull ups unbroken. These really fell apart fast.
6:24

Geoff Aucoin said...

:50,:52,:53,1:06,1:18=4:59?

Pull-ups imploded on round 4, thrusters unbroken, arms are f$#ked.

Did this on May 19th, my WC day.

Laura said...

Round 1--watch stopped somewhere in middle--*%$^&!
Last 4 rounds: added up to 6:44. Second round was 1:20, the rest somewhere in the middle. Average for 4 last rounds was 1:44, with last round 1:56. Miraculously the thrusters were all straight through! Done on May 19th same as some of "THE TEAM"