Fri, May 29th, 2009

When you are doing what you know you are meant to do, there's no need to struggle.
Instead of difficult or challenging or frustrating, there is simply doing.

When you are merely interested, or when you're following someone else's dream, anything can distract you.
Yet when you're pursuing your very own passion, nothing has the power to stop you.

There is a reason why some things feel right and other things don't.
Pay attention to those feelings, for they tell you who you truly are.

for loads:
Press - build to a 1RM

take as much rest as needed b/t sets
post bodyweight, height and press 1RM 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 proteins and fats (P=protein, F=fat, C=carb)


Gord said...

5'7 -bwt 149 (this morning @ 5:30am)

failed 165#

felt heavy from the start today

Geoff Aucoin said...

CFC Team workout this am:
'Team Heavy Helen' (2pd KBs, CTB Pull-ups). Two 3-person teams, each member only did 1 round but not in order (I ran 1st, waited until pull-ups and finished with swings)


Good team effort, I'll be doing something more a little later.

Hixy said...

16 yo
bwt 146,5#

1 RM press: 115#.

bar 2x5 warm-up
1x2 30kg
1x 40kg
1x 50kg (115#)
1x 52,5 kg failed
1x 50kg (didn't get 52,5 kg so did another one)

Sweeney said...


I love the fact that you're 16 and hammering it out with the Dawgs.

I wish I had your focus at 16. Hell, I wish I had your focus at 39!!

Keep it up brother!!

CDunkin said...

Hixy, I want to second Sweeney's comments. Most impressive.

Scary to think what will be in store for current crossfit benchmarks when more of the 15-23year old's begin to get fueling and rest dialed in.

press: 3x5 95, 135
Handstand holds, and Muscle up progression practice from knees.

Geoff Aucoin said...

Did a part II at 11am, just under 5 hours later; 2K row in 6:57.6.

That's a PB but I was aiming for under 6:50, legs were shot. Had damper between 5 & 6, felt alright but I'd have to try it again to see if it matters.

Sweeney said...

5'7", 155lbs

Press: 148(pb)

Michael FitzGerald said...

6'2", 185 lbs
A1. Press - 155.5, 158 (f x 2) so close
A2. Chatting and tanning

Hixy said...

Thanks for the kind words, Sweeney and CD. I appreciate it! You boosted my motivation even further. I will most definitely continue to push hard--beware! ;)

PTS said...

6'1" 185
155lbs 160(f) hit 160 on 4/27.

Hixy: x3 on Sweeney's comments. You are in the best training program during the best time in your life to make gains. Keep with it.

Geoff: You did a 2k row on your own? I have a new found hatred for the rower after doing the 2k row at the quals.

Check this link for the times :
some pretty ridiculous times.

Chad Action Brandt said...

147#/ 150F/ 150F/ 148F still at 147#
At least that first 150 got to my forehead.

Ryan G. said...

-145 lbs (pb). Was so close I didn't bother with more. 5'11" 200 lbs.

Steve said...

6'2'', 190lbs

175x1 new pb!

Kathleen said...

OPT @ 8:30 am
5'8 1/2"
94# [pb by 5#]
warm-up [stick/22#/45#]
5 x 64
5 x 69
2 x 74
1 x 79
1 x 84
1 x 89
1 x 91.5
1 x 94
1 x 96.5 [f]

Chad Action Brandt said...

Sorry coach forgot my height and weight:
Busy right now with my Deadlift-O-Rama competition. I have had a ton of clients PB today, especially my girls...lots hit their very first 200#

Todd Dyer said...

ht. 5'8"
wt. 170 lb.
age 39
press = 155lb.
new pb
still needs to be heavier

Brent Maier said...


Press: 75kg (165#)

Not sure what happened here, my PB is a steady 85kg and a one time 90kg. All the pushups may have had an affect on it. I'm weak today!

Grant said...

BW 171.5# 6'
prev PB 157.5
had every intention of getting 160#
today could not get 152# fx4
..another day

deejay said...

6'1" 206lbs
press - 191lbs

Rory Hanlin said...

6'3" Weight 225

Press: 225
I had to clean the weight up so I didn't go any more than this
Push Press 225 5x5

Lauren said...

worked up to 95#

BW #155

Anonymous said...

Hi James....6'4" 235lbs
press = 165lbs...a pb....