fri, june 19, 2009

part 1:
for time in total sec;
21 hang power snatch - 95#/65#
Run 400 m
21 power snatch - 95#/65#
Run 400 m
21 snatch - 95#/65#
Run 400 m

rest 6+ hours

part 2:
for total reps;
tabata mash:
chin ups
box jumps -20"/14"

take your total reps for part 2, minus them as seconds from your time in part 1; that is your total score for day (i.e. part 2 score = 260, part 1 score = 9:00 which = 540 sec...therefore overall score for day is 540-260 = 280)....lowest score wins!
chin over bar height and legs to full extension at top of box are only rules...keep intensity high

post total score to comments, rest well on Saturday


Garage Crossfitter said...

Part 1 @ 5 A.M.

13:02=782 sec

Could have been sub 12..started squat snatches at 7:15, they were slow, then bar sleeve fell off at 10th rep, took 15 sec or so to fix (probably needed break anyways). All runs were good, getting my legs back with those. First set unbroken.

Does anybody know where i can buy a pretty good bar at a good price...i dont have 300-500$ for a bar...thks big dawgs...whoooof

PTS said...

part 1: 12:24. - 744 secs squat snatches slowed it down big time.

6 mins rest

part 2
71 pull-ups
126 box jumps
total =197 -
not sure many more box jumps could be squeezed in, especially with the full ext. requirement

744-197 = 547 total score

maybe doing yesterdays main site with all those pull-ups wasn't a great idea.

Hixy said...

GC: I don't know if they're worth buying, but they cost 120 $. Check it out (wfs):

Another question:
I'd like to supplement my diet with more protein. Lately all I've been eating is canned tuna.. and I'm worried about the effects of the mercury and the other contaminants that canned tuna contain.

I was thinking of adding the protein from whey and casein shakes - every protein source (besides tuna and egg) are expensive in Denmark.

Now, the whey protein that I can buy does not contain added sugar, but "natural flavorings, aspartam, acesulfam K". 5g carbs/100g.

I was thinking of mixing casein protein with the whey for both short- and long-term absorption, which contains (besides the casein): "cocoa powder, flavor, sodium saccharin".

Both the protein contain 5g carbs/100g.

Would eating more of the above-mentioned protein powders as a protein source negatively impact my performance? Or is the contaminants from tuna even worse?

Thanks for any input.

I'll post my workout scores later.

David X said...

AM WOD: 0600

Felt like total Sh*t yesterday and skipped the WOD and took a very long time to get loose this morning. Got the blood pumping with some double-unders.

The snatches were very strong and I fractioned 1/2 way to catch my breath and power through the remaining reps.

Runs were surprisingly strong (a weakness).

Total for Part 1: 12:03

I also had to stop to reconnect my collar when it disconnected from the bar.

Garage: Take a look at the Rogue Fitness site. They have the B&R bar which Bergener and Rip designed themselves. It's about $225, but everything I've read the bar is rock solid. My next purchase for sure. Also their shipping and handling is pretty reasonable.

Hixy: Be very, very careful with the canned tuna. I used to work in a hospital and I saw a kid with mercury poisoning who was an aspiring bodybuilder. He ate tune at every meal and actually died from Mercury toxicity. I read that canned wild tuna is a lot better but it's a ton more expensive. I'll leave it up to James or somenie more knowledgeable about nutrition than myself to give you tips on protein supplementation.

Gord said...


The full squat snatch killed my time...but happy with squat snatch movement today. Normally have difficulty getting under the bar. today was the best I have felt doing full snatch. Hamstrings are cooked.

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

941 sec

deejay said...

part 1 - 11:41 = 701 secs - runs were really really slow and the last run was devastatingly brutal. morning workouts have been brutal for me lately...

Garage - - you can find the rouge bar here which is $245. we use them at CrossFit Calgary and they are really good bars and come with a lifetime warranty.

Jefff said...

17:01 = 1021 secs

Felt good going into round #3 (8:57), and then it was downhill from there. 4 missed reps on the full squat snatch, and too much rest did me in.

Ali Jansen said...

Snatch is, by far, my worst movement which resulted in total inefficiency during today's WOD. Me thinks I need to incorporate more Snatch technique into my training. Also, I'm beginning to start liking WODs with running but the 2nd and 3rd ones were NASTY!

Hixy said...

Thanks so much David X for telling me that. I'll stop eating tuna right away.

Please help me out with my previous question guys.

part 1:
19:08... got stopped on the first run by an angry dog because I was running. God damn it.

2nd and 3rd runs were good - here I can really push myself.

Hang snatch slowed me down.

Rest 13 mins

part 2:
tabata chin-ups: 15, 11, 10, 9, 8, 7, 5, 5 - 70
tabata box jumps: 13, 11, 11, 11, 11, 11, 11, 12 (2 on edge but full extension) - 91

David X said...

Hixy: Its cool to eat tuna still, but this kid I was mentioning was eating it five times a day everyday for months.

Todd Dyer said...

First one back after holidays
time= 12:27 or 747 sec
hard but good to be back

Rory Hanlin said...


Michael FitzGerald said...

Wod 1 - 14:29.
Took 7:15 to do finish the second run. Snatch was more like a near power snatch and ohs. Very pleased though.

Garage Crossfitter said...

part 2= 220


Pleased with part 2, part 1 needed to be faster...sub 500 next time...

Grant said...

part 1 @ OPT @ noon
16:45 = 1005 sec's

G&K need to get into CFC tonight for part 2 (part 1&2 for K). DJ; you have a class from 6-7. Is anyone there after? Thnx

Lauren said...


had to run set of stairs each time to track

Brent Maier said...

Part 1: 12:45 (2:56/3:47/6:02)
Part 2: In about 2 hours...

Part 1) I have a nasty hill to climb the last 50 yards back up to my house. The run out of the garage is as fast as you can run with jello legs but coming back for the next round is always fun. first two rounds of snatches were unbroken. The last round was all singles.

So tomorrow morning on the glorious rest day before our triple delight, I'm getting 15 tons of rock dumped in my driveway. I'm going to be hand shoveling it all from the front to the back yard. Based on my performance at the regionals, I moved about 7k pounds in about 6 min. So it should take me roughly 26 minutes to move that rock at full intensity. *cough, yeah* If anyone cares to help, stop on over, I'll cook up a paleo feast for the dawgs and we'll watch a re-run of every second counts.

Brent Maier said...

Part 1: 765 seconds

Jefff said...

Part 2 - 234

1021 - 234 = 787

Lauren said...

part 2 198

868-198 = 672

Michael FitzGerald said...

WOD 1 - 869 (14:29)
WOD 2 - 208 (87 chin/121 BJ)
Total = 661

David X said...

WOD 1: 723
WOD 2: 187
Total: 536

Todd Dyer said...

part 2
pull ups= 13-11-11-11-11-11-11-12 total= 91
box jumps= 14-14-14-14-15-16-16-16 total = 119
grand total = 210
747-210 =537

Rory Hanlin said...

WOD 2: 209 (97CU+112BJ)

659-209= 450

Felt good today. Hands need a break.

Brittany said...

wod 1 - 13:55 at CFC

swartzap said...

Part 1 11:31 or 691 seconds
Part 2 216 reps

Total 475

Those 400m runs where slooow

unit said...

part 1 - 8:53 (533)
10min rest
part 2 - 210 (100 pu / 110 bj)

total = 323

runs were on that same freakin 160m indoor flat pentagon, which i shall refer to from now on as my 'nemesis'... they were in the 1:30's... first 2 sets of snatch were unbroken... last set of squat snatches went 12/6/3...


deejay said...

Part 1 - 701 secs
Part 2 - 216 (80 PU/ 136 BJ)
Score - 701 - 216 = 485

Brittany said...

WOD 1- 835
WOD 2- 204

Score- 631

Grant said...

1005 - 187 = 818
did part 2 with DJ & Britt @ CFC
Thanks Hulk for keeping score

still havevn't kicked this sore throat

Kathleen said...

Part I = 1115
No Part II today, work vs wod and work won

Scotty Hagnas said...

On the road, training at BodyTribe in Sacramento. A great gym!

Part 1 - 14:15'

The rest of my day was full, so 12' rest, then part 2: 56 pullups, 81 box jumps. I cracked my knee the other night, it wasn't liking these too much.

Score= 718

rwcorson said...

as many Rds in 20 mins of:
95# hang squat clean 12 reps
21 jumping pull ups
20 Dbl undes
8 rds + 7 HSC
JPU gases the shit out of me