AMRAP wall balls in 3 minutes - 20#/14# to 10 ft
rest 6 min
AMRAP HSPU in 3 minutes
rest 6 min
AMRAP Row Cals in 3 minutes
post total reps/score to comments
(i.e. 85+55+65=205 as score)
post wod fuel - male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Kipping HSPU's count?
ReplyDeleteThis is going to be a fun WOD!
ReplyDeleteI found a great design, check it out. It will allow me to have a bar for chinups and chest2bar pullups. Sweet!
http://board.crossfit.com/attachment.php?attachmentid=2312&d=1219531809
So, I went to LOWES tonight and bought everything I need to duplicate this design. The only thing I'm contemplating is whether I should take back the 3/4" pipe and go with 1" instead. It seems like you get more tears on 1" pipe than you do 3/4".
What do you think?
Wow. That baby looks rock solid. I went with the 1" pipe for my rig, I figure tears are a part of the game.
ReplyDeleteToday's WOD:
Wallballs: 63
HSPUs: 30
Row Cals: 62
Total: 155
I felt like I was blasting off with the wall balls, but the usual stick point for me is the HSPUs. I had to fight for each and every rep here. The row gassed me and I felt like I shoul dhave pushed harder here to make up ground.
Wall ball sub: 45# thrusters: 60
ReplyDeleteHSPU: 20
Row Cals: 56
Shoulders are shattered.
Wall ball- 72
ReplyDeleteHSPU- 51
cal rowed- 62
Total 175
Wall ball - 64
ReplyDeleteHSPU - 17 to 2 ab mat - 6 to 1 ab mat (with a 5lbs weight underneath)
row- 49
87+27+79 = 193
ReplyDelete3 hrs rest from yesterdays wod. 3 wods in 16 hrs and it showed
ReplyDeleteWB- 64
HSPU- 12 - i seem to be getting worse at these
cals -74
91+25+67=183
ReplyDeleteBlew myself away on WBS and it showed in HSPU.
Nice job DeeJay...get in the zone buddy!
WB - 100 (unbroken)
ReplyDeleteHSPU - 46
ROW - 84 (1:35.5 avg) damper 6.5 felt better than the usual 7.5
Total = 230
Felt on today, really felt on.
WB- 82
ReplyDeleteHSPU (strict)- 29
Row- 69
Total= 180
Felt good today, in spite of yesterday's 15 hr workday. No trace of my wife's cold, either.
PWO: 40p/50c oops... meant to do 30g prot. Whey, sweet potato, applesauce w/allspice and cardamon. Also, red drink, 300mg magnesium.
David X: I looked in the archives, and I can't find any pork and bok choy recipe. However, there is this one that you may be thinking of - you could very easily use pork in this:
Veggie Scramble
Time: 12 minutes
Ingredients:
3 cups chopped bok choy
1/2 cup chopped onions
1/2 cup shredded red cabbage
2 sausages
~1 Tbs olive oil
garlic powder
pepper
Saute the onion in the olive oil over medium heat. Once the onions begin to soften, add the bok choy, cabbage, and spices. Stir periodically. Add the sliced sausages, and continue to cook until lightly browned. You can serve and eat the scramble as is, or a variation that I like is to scramble some eggs separately and top the veggies and sausage with the eggs.
Zone info: This will be dependent largely on your choice of sausages, as the fat/protein content can vary quite a bit. The veggies will be around 2 carb blocks. Use an amount of olive oil that meets your fat requirements.
wallballs-88
ReplyDeleteHSPU-33
Rows-73
Total-194
Felt real good, i could have got 5-10 more with wallballs because I stopped to check my stopwatch on my wrist. HSPU were tough. Row felt great, i tryed a new strategy to save my legs for a good kick at the end...5 short and quick pulls, 3 long hard pulls, worked well....
WB = 55
ReplyDelete[22 straight was thinking for 30]
HSPU 2 blue bands = 16
[8 straight]
Row Cals = 51
Woke-up lethargic and worked out that way - feel awake now
Total = 122
ReplyDeletePost WOD 60 WB @ 20# [5 reps 30 secs rest]
WB - 74 (22# Ball)
ReplyDeleteHSPU - 30
Row - 72
Total - 176
Thought I beat Gord today until I realized he added wrong.
ReplyDeleteWB = 73
ReplyDeleteHSPU = 18
row = 68 (864m, 1365cal/hr, 29s/m, 1:44/500m)
total = 159
Gord, you get my respect for your burpies but your HSPUs deserve some respect as well. Beyond good WBs Mike! Happy Canada Day to all; it's a great country!
WB- 90
ReplyDeleteHSPU- 14 (with a 1" foam)
Row- 55
= 159
ingson
Worked up to a 300lb Jerk. Failed at 310lbs.
ReplyDelete80+36+75=191
Lacked focus and intensity. I need this upcoming rest day.
Nice work Mike
Did someone say Gord added wrong?
ReplyDeleteWorked on Jerks may have done a little more than i should have. showed on HSPU. Getting some good coaching very constructive critisism. Also did some work on gymnastics just getting into it. As for the WOD
ReplyDelete78WBs
34HSPU
73cal
total of 185
WB 16# 75
ReplyDeleteHSPU 20 to one abmat
Row 50 cal
total 145
WB: 96
ReplyDeleteHSPU: 30
Calories: 79
Total: 205
WB Notes: All wallball were ass to grass, 10', and UNBROKEN. I still had some juice left but ran out of time. Honestly I couldn't have done more as rx'd if I tried. I remember the brendon video of him doing 150 at home base. I think I could have done 150 unbroken tonight!
HSPU's: Got 10 off the bat and quickly diminished to to 2's and then grinding 1's.
ROW: Damper at 8, pulled 1 calorie per stroke for 3 minutes. Each pull was an even calorie.
WBs- 93 [ball was the 20lb with eccentrically distributed wt... ROARy, u know what i'm talkin about...]
ReplyDeleteHSPU- 51
Row- 82 [930m]
total = 226
then did some work w 2 pood kb... worked my way up to 40 KB snaqtches w a single arm switch, then did some KB jerks...
-gm2
done July 2/09
ReplyDeleteWB-87
HSPU-20
Row-74
total-181
WB=96 unbroken, ran out of time for the goal of 100 straight (couldn't see the watch so I didn't speed up at the right time!)
ReplyDeleteHSPU=40
Row=75
Total=211
Good to be barkin' with the Big Dawgs. Cali is gettin' CLOSE!!
did cffb wods...
ReplyDeletewod 1
7 rounds
3 hspu
5 185lb power clean
7 c2b pu
time = 9:43
10 min rest
wod 2
10 rounds
3 315lb deadlift
6 ring dips
9 k2e
time = 9:39
then some kb work...
~gm2
Sweeney is that sarcasim regarding my exceptional math skills. Thank Jeff. I am happier with my score now. My goal going in was 190 and I was closer than I thought.
ReplyDeleteSarcasim?
ReplyDeleteCan't spell, can't count; might as well teach!!
PS. There is a list of equipment that has been delivered to the CF Games site and there are some interesting items in there. Boxes, KBs, GHDs, sandbags, whips and chains...
At the lake, no rower, so I sub'd double unders to completely smoke the shoulders.
ReplyDeleteWB: 78
HSPU: 44
DU: 198
Had a nasty headache afterward.
Word: ounmath (as in Gord does his ounmath)
Sweeney you should really get yourself a rower of you're at a lake.
ReplyDeleteFYI, in Newfoundland we call them 'rower' things a boat...
My word is 'sulaterr' which, I believe, is an acceptable way to say goodbye when you're drunk.
wall balls= 74 reps
ReplyDeletehspu = 32
row cals = 70
total = 176