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
70 kg (155#), 80 kg (178#), 85 kg (189#), 85 kg, 85 kg
ReplyDeleteStrategy thoughts on 75# 94x:
ReplyDeleteSnatch 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.
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.
ReplyDeleteAll out. Kill this WOD, Brent.
Well I just did Brent's WOD #1 in a painfully slow time of 7:24, good for a solid 69th place!
ReplyDeleteDeads 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!
OHS 3x3 155 170 185 (pr)
ReplyDeletePower 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...
Not sure about the best strategy Brent, but I'd go with the 2nd one. I'm no crossfit wiz (yet).
ReplyDeleteI wish you the best of luck! Your performance will be kick-ass no matter what.
185/190/195/200/205
ReplyDeleteall chins atraight through...last set was more like do five and hang then do five more...yadaa, yadda
Hey fellow Dawgs!
ReplyDeleteSorry 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!
awesome job Rory!
ReplyDeleteCongrats and enjoy the backpacking.
Awesome Rory! I knew you would qualify!
ReplyDeleteGrats, Rory! Amazing times, well done!
ReplyDelete@ CFC with Brett
ReplyDelete215/220/225/227.5/230
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!
Congrats!! Rory!!!!
ReplyDelete225 for all 5 sets.
A1.) 175#/195/200/205/210
ReplyDeleteA2.) All CTB straight through
Nice work Rory, congrats!!! Kick butt with the fellow Dawgs in Aromas!!!
Nicely done, Rory, that's huge!!
ReplyDeleteGreat job Rory. Congrats
ReplyDeleteI 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.
ReplyDeleteCongratulations Rory! Way to go!
125-135-135-135-135
ReplyDeleteAll 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.
FS - 229/239/249/254(2)/254(3)
ReplyDeleteCTB - 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.
FS - 185/195/205/215/215
ReplyDeleteCTB - 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.
done out in vernon globo
ReplyDelete155/165/175/185(2)/185(2)
C2B broken into 5s
Congrats Rory!
220/262/284(2)/272/284(1)
ReplyDeleteall chins without coming off the bar...
Worked up to 230.
ReplyDelete45 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
Congrats Rory!
ReplyDeleteAwesome work.
A1. front squat
ReplyDelete1. 175
2. 195
3. 205
4. 215
5. 225 (these were a little ugly but definitely full depth)
A2. ctb all unbroken
Thanks Dawgs!
ReplyDeleteSigning out for a week...
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.
ReplyDeleteDid 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...
Looks like 240 was a PB for me. Sweet!
ReplyDelete199,204,209,214,219,224x2
ReplyDeleteChins never came off the bar
135, 135, 135, 135, 135
ReplyDeleteReally 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
110/115/120/125/130x2
ReplyDeleteI'm sure that was my best for 3's