Power Endurance - Sun May 24th, 2009

21,18,15,12,9,6,3 rep rounds for time;
95#/65# Dead Lift
95#/65# Hang Power Clean
95#/65# Front Squat
95#/65# Push Jerk

post time to comments

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/30 g carb
below 12% - 30 g prot/40 g carb

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


rwcorson said...

Whoa, this looks like a good one.
I did the CFC team wod this am.
As many reps in 12 mins of 5 95# power snatch/10 20# wall balls. 10rds + 1 ps=151reps

Gord said...


tough WOD

Michael FitzGerald said...

17:37. Mid-line was roasted!

Geoff Aucoin said...

Did same as Rob with the team; I did 115lb for the snatch and 16lb for the wall ball with the same results - 10 full + 1 snatch. Ow.

That Big Dawgs WOD looks awful.

Steve said...


Sweeney said...

Is anyone going to be at OPT late today?

deejay said...

I will be there @ 5pm sweeney

Chad Action Brandt said...

15:57 as RQ'd
The best my left knee has felt in a front squat for a while.

Ryan G. said...

Stop watch malfunction - mid 20's for sure, as rx'd.

- Really good shoulder warm up and now lots of ice. We'll soon feel how they held up. I really felt gross near the end of the WOD, tough one.

Brittany said...

19:48 rx'd

deejay said...

17:28 as rx'd outside @ OPT, trying to take advantage of nice weather. Grip was the first to go on this one.
Chad thats a insane time, nice work!

PTS said...

3rd wod at NE quals
155lb Power clean
CTB pullups
1.5 pd KBS

time limit was 15 mins.
I got down to 3 KBS when the clock ran out. This was tough and only the biggest of the big dawgs completed this today.

Thank for the training and advice James I felt as prepared as I could have been going in. Just need to get stronger.

Ryan G. said...

Quick question... Which is the anti-inflamitory, Tylenol, Asprin or Advil? - can never remember.

Garage Crossfitter said...

Wod 3= 12:45
Placed 11th overall.
It was a great weekend, i left every piece of me in albany. Learned alot...brain and body needs a break now...then I am back on the Big Dawg wods. I want to extend a huge thank you to David X, PTS and Tom Buchanan for being by my side during each wod, especially during the last wod. It was great meeting all of you and i look forward to continuing our progress towards the pursuit of becoming the fittest man alive.
Thank you OPT and the Big dawgs for everything you have done for me in getting me prepared for this weekend> They introduced me at the start of wod 3 as training out of my garage but I made it clear to numerous people that I train out of OPT. Thank you.

Sweeney said...

GC: Nice work!!!

Ryan: Advil

Geoff Aucoin said...

Nice work PTS and GC, you've got a lot to be proud of!

Chad Action Brandt said...

Sorry guys major brain fart, I video taped this WOD and missed the 18 Rep Round! Yup wrote it down wrong in my book. All this dam coaching 21-15-9 must have made me do it.
It was a nice feeling for a little while...no not so much.

rwcorson said...

Great work Josh & PTS.
Be proud of what you have accomplished.

Michael FitzGerald said...

Deejay, my time was actually 17:25, I posted it wrong on purpose, just wanted to screw with you...lol

unit said...

for antiinflammatories i rec advil or naproxin. dose depends on wheter or not you have any stomach problems. be careful w/ the NSAIDs if you have any stomach ulcers... if not, you can take up to 800mg three times a day [tid]. tylenol is more for chronic pains/headaches/fevers [cox-3] as opposed to the cox-1 inhibition of advil/naproxin etc... [cox = cyclooxygenase]. ASA is also in this category but it irreversibly binds COX [the other nsaids bind reversibly] and subsequently inhibits thromboxane synthesis which inhibits platelets from aggregating... which is why it is used for people with vascular diseases [strokes, heart attacks et cetera]...

prob more than you wanted to know, but there is so much more i could say... nevertheless, hope this helps... i love the topic of medicine... since it's what i do. if you ever have any medical q's, feel free to curbside me...

i'm back in marshfield with my fam and my sister and brother in law [rory] are here... so today was day one training with rory, which i think we both have been looking forward to. put together our own little wod...

3 rounds for time:
350m row
18kg KB burpees x12
20lb wall ball shots to 11ft bar x12

rory: 11:27 [1st time back since the qualifiers...]
gm2: 9:40

it's gonna be a fun week...
hope you don't mind me posting this rory!

coach... i hope to be available to do the video qual's this wknd... any suggestions on tapering [i admitedly don't like backing off and will have a hard time coming up with my own 'tapered' wods]...


Geoff Aucoin said...

Chad, please slap the palm of your hand to your forhead for me please.

Mike, just post one (real) time and be done with it. Double-dipper!

My word is 'smshed' which is how I felt after this morning's WOD.

Brent Maier said...

I just got back from a class reunion. Wish I could have 'smshed' myself today but with all the driving don't have the energy. I'll be back in the saddle again starting tomorrow.

Unit, I plan on attempting to video qualify this weekend as well. This weekend jacked up my schedule and eating habits. Shh, don't mention that to Geoff. I've got to get it together quick.

I've posted videos of my heats in the Rocky Mountain qualifers for those interested.

Great job PTS and Garage!

Todd Dyer said...

way too slow
too many little breaks
front squats were surprisingly tiring

Lauren said...

15:45 grip and lower back to go first

great job on the comps this weekend!!

Grant said...

@ OPT @ noon
noticed that I had done this @ CFC June 15 '08 but as Rx'd did not include rounds of 6 & 3 & my time was 24:49
Action, thanks for the laugh!
For a natural anti-inflamatory try curcumin (tumeric extract) from AOR or add tumeric to your food. Also I like traumeel ointment &/or drops. Contains arnica, etc.

Good WOD today! Vit D with tomorrow's WOD!

Kathleen said...

June 15/08 did same WOD excluding the 6/3 rds @ 26:33
Fantastic work Lauren and Brittany!

Anonymous said...

Hi James....18:30

CDunkin said...

17:16, but on review i missed 8 front squats in the round of 15.? Stupid. Brain was shut down. Snuck this in late yesterday afternoon, not enough warm-up. Hope this comes up again.

Sweeney said...