Power Endurance - Mon May 18th, 2009

for time;
21 thrusters - 135#/95#
Row 800 m
Row 800 m
21 thrusters - 135#/95#

post time to comments
ass to grass on thrusters, crown to floor on HSPU
you cannot come down from support from HSPU until arms are at full extension

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

post wod fuel - female:
above 16% - 30 g prot/20 g carb
12-14% - 30 g prot/35 g carb
below 12% - 30 g prot/50 g carb

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

there are 2 doubles in the next 3 day split, 2 on day 1 and 2 on day 3


PTS said...

The NE Quals WOD's
As Many Rounds as Possible in 12 Minutes of:
7 Thrusters
15 Burpees

Thruster Men: 135lbs

WOD 2:
2k row.

Since WOD 1 was similiar to the OPT WOD today I did that to see what it was like and how to make some improvements.

James: How should those of us competing the 23rd and 24th plan our week of training?

And a question to all. What type shoes would you wear if you were doing the Thruster/Burpee workout? Today I wore the Oly shoes.

Thanks in advance.

David X said...

well, how did you do?

OPT said...

thruster must be taken from floor today as well..forgot that...
PTS and BleedCF...i will try this one soon and get back to you on it...if the bar has to be taken from floor...it might be best to rest sec b/t sets of thrusters and burpees...ie. ensure you get 7 thrusters every time...as "pacing it" as we do in AMR in 15 or 20 min...you might be squat cleaning 2-3 sets per thrusters which makes the burpees really slow...
my thoughts now so you can dream...
breathe at the top of every burpee after landing from clap...do them in a row...then some good breathing...then 7 thrusters in a row where you just get the 7th rep each time...then breathing/recovery..then repeat...those that go all out here will drop soon as the thruster makes you hold your breath and when tired...this hypoxic state is NOT good...especially when only 3 minutes into the WOD where "most" will crash

and for the 2K row...why are they inflicting so much pain...why..????

PTS said...

I agree with the 2krow and the pain. There is going to be some gassed competitors on Sunday after two taxing wods.

David X said...

I'm excited to compete, but those rows are gonna be a beast!

Brent Maier said...

The results are in for Rocky Mountain. I placed 17th place overall and exactly 20 seconds behind the 10th place spot for a total time of 17:51 for all 3 events. If I would have shaved 7 seconds off of each WOD, I would have been there.

Looking back on the videos of my performance, I see where I lost the 20 precious seconds without regret.

99% of my training is against myself, in my garage, after a long hard day at work. I was both humbled and glad I didn't implode because of the energy at this event.

WOD#1 Time:
3 rounds for time of:
8 deadlifts, men - 300 lbs
400 meter run
Time: 6:08

WOD#2 Time:
3 rounds for time of:
10 chest-to-bar pullups
10 front squats, men - 165 lbs
10 burpees
Time: 5:12

WOD#3 Time:
Men's Choices 7,000 lbs for time
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps (My Choice)
Time: 6:31

Thanks for the everything big dawgs. I'm going to try and get back in the game Thurs/Friday before heading back to 20 year class reunion. After Memorial weekend, I'll be back runnin with the big dawgs.


David X said...

Brent did you stick to the strategy you posted yesterday for the 7,000 lbs?

Nice job!

Brent Maier said...

For WOD#3 I won my heat, it was balls out all power snatches. First 30 were unbroken then had to start breaking them up into 10's and 5's with 3 breath breaks. As legs got more tired towards the end, I started pressing them up into full extension.

My mistakes on the other two WOD's were that I should have trusted my ability to grind when I'm absolutely dead. 60-70% of the people on the 2nd WOD tanked going into round 3. I took some uneeded breaks in an attempt to get everything unbroken. Mistake!

My downfall for this event is that I was more scared of myself more than anything. For those still competing, you know your limits before you go into the event, don't second guess those limits when you get there!

Chad Action Brandt said...

30:15 as RQ'd
One word....Humbled

Chad Action Brandt said...

Nice work Brent!!!
Give yourself some credit buddy, you have earned it!

Hixy said...

Nice Brent, those times are incredibly fast.

thruster weight 95#.

Coach, say I have to do the double wods the coming days in one session, how should my fueling be between those two sessions (any prot/carbs?), and how much prot/carb should I eat post-wod?

Geoff Aucoin said...

Nice job, Brent, you've got a lot to be proud of! Now take some well-deserved rest!

DJ, you didn't sign out. I could have owned you so bad...

Kathleen said...

The dawg house has a new Dawg. I'm starting Big Dawgs today for the next 6 weeks. Will need to ask for mod's from time to time eg., need a mod for today's 50 hspu. I can only HSPU to 2 cushions so do that or a ring dip/chin-up combo? Thanks

Geoff Aucoin said...

I'd go with all HSPU, Kathleen. Work hard on everything else and expect lots of rests there...


Ryan G. said...

24:21 @ 110# Thruster.

rwcorson said...

Congrats on an excellent result.
Rest up.
Kathleen, welcome!

Gord said...

Feel very weak today.
Went with the max rounds in 10 min workout of
7 ring dip pushups
7 K to E

Total rounds

11 + 7 knee to e and 3 ring dip

CDunkin said...

Congrats Brent. I've got a whole new appreciation for those who have competed.

I ended up 24th.

OPT said...


kathleen, welcome...the idea of the workout is to have a VERY tough OH session...which most folks are generally weak at for high weight endurance - so for this one, do controlled negatives or band assisted full ROM hspu's

CDunkin and Brent...placings of a weekend competition does not measure a person...its the will to be there...congrats on that...you'll understand what i mean in a few months...thank you for representing true fitness

David X said...


What do you recommend for a damper setting for the 2000M row this weekend? I was thinking of using either 7.5-8.5. Thoughts?

Grant said...

31:22 @ OPT wow
as Rx'd but...wow
many ugly HSPU and progressively uglier thrstrs in the 2nd rnd...wow

Kathleen said...

Scaled thrusters @ 88#
HSPU negatives
Thanks all - happy to be here

OPT said...

david x, what is your weight, height, foot size, best 2K Row time, torso to leg length (longer torso, shorter legs...?)
there are many factors to determine this..

David X said...

James ...

I'm 6'1", 205#, 12 shoe size. Slightly Longer legs to torso. My best 2 k time was 8:40 way back in January before I started this programming. I feel I'm much stronger and a better rower now.

Garage Crossfitter said...

regarding the damper setting...
175,6'0,11.5 shoe,never rowed a 2k, shooting for 7min,3:11 1k, longer legs...
i dont have a damper setting on my B so i have no idea...thanks coach

CDunkin said...

David and Garage, if you haven't already, i'd read this article here from the CF Journal. It really helped me set some big pr's in my rows.

Michael FitzGerald said...

20:26 as rx'd. Never had much left in the legs today...it was tough!

Steve said...

26:58 as rx'd

Mack said...

Sub 21 - 155lb PC & J for thrusters.
HSPU felt good. Set of ten then sets of 5 till end.


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

shoulder still bugging me - subbed 185lbs back squat for thrusters.
time - 19:18

Garage Crossfitter said...

CDunkin- Very good article, thanks for that

PTS said...

the NEQ's WOD 1 has now changed.

It is now AMRAP in 12 mins of
5 135lb thrusters and 10 burpees
apparently the error was a typo.

It's really not a big deal but for some reason I'm kind of miffed at this.

Garage Crossfitter said...

PTS-thanks for the update...

Brittany said...

5 HSPU's to 2 abmats, then 45 HSPU negatives to the floor. Thrusters as rx'd

David X said...


HSPUs were ugly as f*ck. 5 sets of 10.

Lauren said...


HSPU to 2" mat
had to run across gym (aprox 1 min) to rower

Todd Dyer said...

Time= 20:20
aiming for sub 20 missed it by that much.
I like these heavy workouts, I think it's what I need to work on right now. Great programming coach

rwcorson said...

CDunkin, congrats on your qualifier results.
The great things about CF are that there is always something to be learned, there are always challenges presented by each WOD and you are constantly being humbled.

Anonymous said...

....28:15....subbed 115lb thrusters...feet anchored at barbell (6'2" high)..fractioned (20 and 10's) ....

Roger C

Brent Maier said...

Colorado Springs Crossfit took a video of me doing wod#1 this weekend. I'll post pictures and videos of 2 & 3 when I get time.


Geoff Aucoin said...

Friday June 5th.

21:45, completely not impressed with this time. HSPUs were awful and last set of thrusters way too broken. Anything over 20 minutes for this WOD would have been a disappointment so I'm pretty choked. Lethargic all morning after my 2nd night shift. Lesson is, more recovery needed-everything has to be perfect. Going to have a week off from hard training starting June 15th so I need to get my shit together yesterday.

Word is 'probrum' as in, Houston, we have one...