June 18th, 2009

You can make your life a triumph in spite of every adversity. Or you could make your life a mess in spite of every advantage. Success does not depend on where you start. If it did, no one would have ever been successful. Success comes from what you choose to do with whatever you have. It is fully available to anyone who decides to make the effort and the commitment. Whatever the day holds, it also holds the possibility of success and achievement. Whatever the situation may be, there is a way to create real value from it.

OPT WOD:
30 rounds for time;
3 HSPU
6 pistols

post BWT and time completed to comments
alternate pistols per rep totalling 6 reps per round

post wod fuel - male:
above 12% - 30g prot/15g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/45g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/25 g carb
below 12% - 20 g prot/40 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

22 comments:

David X said...

My God! Can't wait to tackle this one.

Gord said...

*27:43
I can not do a pistol. I used a rubberband for balance. I tried to go down slow to get in the right position to get back up. As much as I didn't want to pull on the band to get up I did on almost every rep.

Hixy said...

28:08.
HSPU's holding me back.
Flew through the pistols.

PTS said...

HSPU are still too much of a weakness for me to do 90, so I did
AMRAP in 30 mins.
I completed 13 Rds and 1 HSPU. Pistols went well.
warmed up with OHS triples
6'1" 183lbs.

I won't be able to do a double on Friday so I'm going to do another WOD today in about 2.5 hours. Will probably do the mainsite WOD unless anyone knows what the WODs in the double tomorrow will be. If so:
patskinner15@hotmail.com

Scotty Hagnas said...

Started w/ring routine strength set: (strict muscle-up to 1/2 press)x2 + 7" straddle back lever + 7" straddle front lever. 3 sets, 3 min rest. Backoff week on this.

30 rds HSPU/Pistols - 23:18'

Stretching and shoulder prehab stuff to finish.

PWO: chicken + orange/carrot chilled soup. 30p/45c

Off to Sacramento now, so this will be fun trying to fit in this weekend's WODs!

Hixy said...

Forgot to mention BWT. 147#

PTS said...

2nd wod today- did the main site WOD in 13:22.

Ali Jansen said...

30:15*
HSPUs were done to a sit fit disc and the pistols were.....a mess.
I never thought I'd ever say HSPUs were the better portion of a workout for me but that certainly was the case today.

Garage Crossfitter said...

22:20
bwt 177
HSPU easy unbroken, touched forehead.
right leg on pistols slowed me down

rds
1-10 6:00
11-20 13:30
21-30 22:20

Rory Hanlin said...

Not doing this one today.

6 mile ruck march/run this morning at ungodly early in sub 1 hour 30 min was my WOD today. Need to rest feet and back, and I'll be at it hard tomorrow.

Steve said...

- 36:37
that was awful. Pistols were easy. HSPU's were very limiting.

deejay said...

19:59 as rx'd

David X said...

NIce time deejay. I was wondering of there was going to be asub 20 min time today. Unfortunately, I've felt crappier as the day progressed. I'm going to bed early tonight and get after it in the morning.

Lauren said...

28 minish- timer stopped after 1:28 for some reason...

subbed 1" pad on the HSPU, then 2 in pad after round 16.

Michael FitzGerald said...

18:25. Hamstring soreness and L5/S1 inflammtaion were the issue today, not gassed at all.

swartzap said...

22:06

Bdwt 192Lbs

Strict HSPU for the first 15 rounds and then half strict and half kipped for the final 15.
One legged squats felt great today.
Andy

Jefff said...

Bwt - 172 lbs

34:45

Pistols were nasty.

HSPUs were a very brief rest from them.

Brent Maier said...

37/6'2"/195

Time: 22:39 as rx'd

Bloody Hell...

Steve said...

I obviously can't read, did 4 HSPU's every time instead of 3

Kathleen said...

Ditto Gord, Ali, Jefff 30:14
HSPU with blue band - all unbroken
Pistols [if that's what I can call them] supported holding/balancing with blue band. Right leg definitely stronger than left even without the ACL - que paso?

Kathleen said...

BWT 130

Grant said...

BWt after WOD 169#
25:27 using a Gord'esque assist on the pistols. Used the barbell rack for one hand in front of me. Better than a rubber band above for assistance.

Best HSPUs yet. Did all straight thru. Fell out a few times but that was balance. Wider hand placement & good arch to recruit pec's.