CP Max Effort - Sun May 16th, 2009

for loads:
A1. Front Squat - 3,3,3,3,3; 180 sec rest
A2. 15 CTB chin ups x 5 sets; 180 sec rest

post front squat loads to comments

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; stress the quality in the protein and good fats

31 comments:

Hixy said...

70 kg (155#), 80 kg (178#), 85 kg (189#), 85 kg, 85 kg

Brent Maier said...

Strategy thoughts on 75# 94x:
Snatch fast until I can't snatch anymore.
1) Switch to c&j slower singles to shift load to arms, then back to snatch to shift more into legs/back.
2) or take quick 2-3 sec breath when needed and keep snatching in groups of 5-10.

Every second counts on this one and I am a sore puppy. Love to hear your thoughts on this. I'm on at 2:00ish.

Geoff Aucoin said...

That's a tough call, Brent, having a plan is good but don't over-plan. Keep rockin' the snatches for as long as possible, take 1 big breath and keep rockin'. I'd switch to C & J as a last resort. F%$k being sore, that's a non-factor.

All out. Kill this WOD, Brent.

Geoff Aucoin said...

Well I just did Brent's WOD #1 in a painfully slow time of 7:24, good for a solid 69th place!

Deads felt like 400lbs, so slow but I didn't put the bar down, runs were God-awful. I recovered quickly so it just shows I didn't have the gas this morning.

First OPT trench run of the year and I felt it!

Garage Crossfitter said...

OHS 3x3 155 170 185 (pr)

Power clean 3x3 175 190 200

CTB pullups 5x8 20 sec rest-
unbroken

Tabata mash x3 situps/pushup
17 18 17
20 22 22

bwt 175

Crush em Brent...

Hixy said...

Not sure about the best strategy Brent, but I'd go with the 2nd one. I'm no crossfit wiz (yet).

I wish you the best of luck! Your performance will be kick-ass no matter what.

Gord said...

185/190/195/200/205
all chins atraight through...last set was more like do five and hang then do five more...yadaa, yadda

Rory Hanlin said...

Hey fellow Dawgs!

Sorry for the lack of updates from the Midwest quals, but yesterday was a hellacious day of three brutal WODs

Day 1 Midwest Quals:

WOD1 (heavy deads and CTBPU): 5:45

WOD2 (Thruster/burpee): 6:23

WOD3 (2k row): 6:58

These times put me in ninth place at the end of day one.

Day 2 Midwest Qual

30 C&J 135
450m run
30 Snatches 115

Time: 7:01

This time put me in third place at the end of the event. I'm going to Aromas! Ooouuuuuuu!!!!

I'll see all you dawgs out there!

Lastly, I'm taking the next 5 days and going on a backpacking trip in northern Michigan, so I'll be off the grid until the end of the week.

Ruff!

Trevor Salmon said...

awesome job Rory!
Congrats and enjoy the backpacking.

deejay said...

Awesome Rory! I knew you would qualify!

Hixy said...

Grats, Rory! Amazing times, well done!

Grant said...

@ CFC with Brett
215/220/225/227.5/230
all CTB straight
tried a few different widths on hand spacing re: Brett's tips. Thxs
WTG Rory. Suspense after day#1 but you pulled it out!

David X said...

Congrats!! Rory!!!!

225 for all 5 sets.

Chad Action Brandt said...

A1.) 175#/195/200/205/210
A2.) All CTB straight through

Nice work Rory, congrats!!! Kick butt with the fellow Dawgs in Aromas!!!

Geoff Aucoin said...

Nicely done, Rory, that's huge!!

Gord said...

Great job Rory. Congrats

Brent Maier said...

I killed the last wod in 6:20ish. That time is holding up very well. Final 10 duke it out after lunch. All snatches and did the first 30 touch and go before I started breaking them up.

Congratulations Rory! Way to go!

Katrina Burton said...

125-135-135-135-135
All CTB unbroken

Need to increase that front squat weight! 135# was definately my 3RM weight. There was no room for increase.

Congrats Rory on qualifying to Aromas. That's a huge accomplishment. You really earned your holiday.

Michael FitzGerald said...

FS - 229/239/249/254(2)/254(3)
CTB - 15/7+8/13+2/15/14+1...never came off bar though. Finally got the butterfly CTB going.
Congrats Rory, myself and DJ will see you there.

PTS said...

FS - 185/195/205/215/215
CTB - 1st two rounds unbroken then slight break on last 3.

Brent- very nice times on the weekend.
Rory- Congrats on qualifying, and especially nice on the come from behind.

Lauren said...

done out in vernon globo

155/165/175/185(2)/185(2)

C2B broken into 5s

Congrats Rory!

deejay said...

220/262/284(2)/272/284(1)
all chins without coming off the bar...

Mack said...

Worked up to 230.

45 lb PR for 3's. Hip / Ham issues are declining.

CTB. For first 2 sets used 20lbs for first 5, 10 lbs for 5, then 5 unweighted. Last three sets unbroken with no weight

rwcorson said...

Congrats Rory!
Awesome work.

Todd Dyer said...

A1. front squat
1. 175
2. 195
3. 205
4. 215
5. 225 (these were a little ugly but definitely full depth)
A2. ctb all unbroken

Rory Hanlin said...

Thanks Dawgs!

Signing out for a week...

Geoff Aucoin said...

Worked up to 240x3, got 1 rep of 245 and dumped it at the bottom of rep 2. Big part mental, maybe protecting myself a bit.

Did push-ups on parelettes instead of CTB's, saving them for tomorrow...

Did 60 sec of total time L-sits in 6 sets.

My word is phoofi; that workout was not that...

Geoff Aucoin said...

Looks like 240 was a PB for me. Sweet!

Steve said...

199,204,209,214,219,224x2

Chins never came off the bar

Brittany said...

135, 135, 135, 135, 135
Really worked hard at getting comfortable coming out of the bottom with power. Next time I will work to increase load.

Broke up CTB's - First workout with chest to bar chins ever

Laura said...

110/115/120/125/130x2

I'm sure that was my best for 3's