Monday, June 15th, 2009

3 sets:
12 clean hi pull (135#/95#)
Row 2 minutes @ 80-90% of your best 500 m sprint
rest 2 min
rest 5 min after 3 sets including last 2 min rest
3 sets:
12 thrusters (95#/65#)
Run 400 m @ 80-90% of your bext 400 m sprint
rest 2 min
rest 5 min after 3 sets including last 2 min rest
3 rounds for total working time;
5 muscle ups
8 KBS - 2pd
8 KBS - 2pd
rest 1 min

post notes and times 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/35 g carb
below 12% - 30 g prot/50 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)


Geoff Aucoin said...

Yargh, this be one I wouldn't want to miss, me heartys!!

David X said...

I'm going to have to hit this one later today!

deejay said...

hi pulls - all single due to torn up hands and not being able to grip the bar efficiently
rows - first one sub 1:40, last 2 sub 1:45 - these were hard
thrusters - straight through but painfully slow
runs - 1:42/1:48/1:50
metcon - 2:12/2:00/2:13 - felt okay but hands f@&(*% hurt

Gord said...

Clean hi pull - interesting move
held row between 150-155/500

thursters - all straight through (paused on rep 9 on the second set and 10 on thge third..but didn't unrack bar.

run hurt

met con
total -4:05

Anonymous said...

im new on this site and i was wondering if this is one big workout or three seperate workouts to be completed together? thanks for any help

Ryan G. said...

part 1 - 3:06/3:17/3:20
part 2 - 2:38/2:55/2:50
part 3 - 1:04/1:19/1:40 ( sub'd R dips for MU's )


Brent Maier said...

Your right on this one Geoff, I can't wait! Just when you think a cycle can't get any better than the last... It does!

Ali Jansen said...

Part 1 - Tried to hold 1:50.....didn't ;o) ended up closer to 2:00
Part 2 - 1:32 / 1:38 / 1:38 (all thrusters straight through)
Part 3 - 4:21 / 5:56 / 4:57 TOTAL - 15:14 (sub'd 12 chins & 12 dips for MUs, all chins were strict until the last round when I started kipping. Used 55# db for swings cause I had no idea what the conversion for 2 pood to pounds was....I was way off but I doubt I'd be able to use an actual 2 pood)

Grant said...

Ali; 2 pood=32kg=72#

Chad Action Brandt said...

Hey Big Dawgs! I am having a little ACTION Challenge Individual Prep Week competiton at my gym.
If you want to jump in and do an extra WOD post your scores on my blog and see where you all rank with my gym and with the Dawgs:
The Workouts are on there as well, plus on my main site

I will be posting the scores at the end of every day.

Hixy said...

Thanks everybody for joining in on the discussion yesterday. I appreciate it. I will definitely consider all your suggestions.
I will write a mail to you soon, unit.
I'll read a lot more about medicine and maybe be able to decide something soon.

Crappy sleep the last couple of days because of exam period. Last exam tomorrow--social studies (1st year subject, high school in DK lasts 3 years).

Today was just about getting through the workouts, thus didn't take time. I need the coming rest day, physically and mentally.
For some reason my gym doesn't allow moving the rower to the position where I'm also lifting weights (gym with minimal equipment that's 50 years old and owned by ignorant people), and it's 100m away. So I subbed for 45 lbs SDHP AMRAP 2 minutes. Got 50/40/45.

The 2nd of the 3 WODs to me was the most killer.

Garage Crossfitter said...

Part 1 (touched chin each rep)
7/3/2 5/3/4 5/4/3
1:46 1:46 1:48

Part 2
thrusters unbroken
1:31 1:37 1:38

Part 3
1:34 1:45 2:03


Garage Crossfitter said...

part 1 reps are suppose to read this


Ali Jansen said...

Thanks Grant.

Katrina Burton said...

Hope to see some big dawgs sign up for our ACTION CHALLENGE! The deadline is fast aproaching (June 18th).

Lauren said...

part 1:
row pace aprrox.

part 2:
all runs included one awesome set of stairs right after the thrusters.

Part 3:
Subbed jumping MUs
50 lbs DB for swings
4:50 (couldn't get the HSPU!!)
4:00 (then I could?)

Michael FitzGerald said...

Did my own today, for peace of mind.
30 MU's for time: 6:54 - wanted sub 5, but lost it after 16 reps. Thx Erica for counting.
75 GHD Sit-ups, in sets
For time:
1-10 Ladder - 2pd KBS
10-1 Ladder - Sandbag Power Clean
Time - 5:53 - that sucked!

Jefff said...

1- 1:43/500m
2- 1:45/500m
3- 1:43/500m

Thrusters straight through

1- 1:32
2- 1:43
3- 1:47

Metcon (sub'd 3 ring dips & 3 pull-ups for each MU due to low garage ceiling - 15 ring dips/15 pull-ups per set). Totally gassed, and blew up. Could not HSPU to save my life.

1- 5:07
2- 5:35
3- 7:20

Scotty Hagnas said...

Well, I'm in. After deciding to take the open spot on our affiliate team today, I decided to quit lurking and following these WODs on schedule. I have been following them for a while, but a month or so behind. Thanks, James, for the best programming around!

I did the May 13th WOD yesterday, so jumping in today puts me on the right day of the 3/1. I did 2 rounds of each part today, since much of today's WOD was very similar to what I did yesterday. Also, a group of us went to CF Rainier to do some strongman training with Curtis B. earlier today. This one still sucked!

Part 1: 2:37'; 2:44'
Part 2: 2:11'; 2:13'
Part 3: 1:14'; 1:38'

PWO: 60c/40p - grape juice & whey
1 hr. later: mackerel, sardines, green beans, kale salad, and 2 plums. (no cuisine today, just throwing stuff together)

Looking forward to the next batch!

PTS said...

strapped for time today got some of it in with minimal warmup

part 1
8/4 8/4 9/3
1:44, 1:46, 1:46

part 2:
unbroken, unbroken
1:37, 1:44
not even close to 80% of 400m runs. thrusters absolutely crush me even with a light weight.

Lisa M said...

Hey Jeff,

Thanks for the GHD info wow expensive though how did you get it through the Edmonton location and how much was it? i live in Calgary so i am sure they could ship it to me.


swartzap said...

I found the row crazy hard. Tried to row at a 1:40 pace but ended up bouncing between 1:42 and 1:43.
The run was also very slow.
Start to finish including rest time was approx 42:17... I think.

Brent Maier said...

Part 1 (High Pull/Rows): Worked on good pulls with quick transition. Rows averaged low 1:40's.

Part 2 (ACTION CHALLENGE #5): 80lbs x63 in 3 minutes. Chad, I'm going to try and fit these in if I can. It's out of order but it was the only one I could fit into todays mash up.

Part 3 (Thrusters/Runs): Started to get painful at this point but all unbroken.

1) 1:11
2) 1:10
3) 1:14
Total Time: 3:35 as RX'd

Notes: Started to feel shoulder strain on the 120 ctb pullups yesterday but got through them. This is a rarity but felt it a little tonight as well. No additional harm done but going to have to watch it the next cycle. We'll see how tomorrow's rest day goes and a good stretching on Wednesday!

It's 9:15 here and I'm balls out tired. Have some salmon, sweet potato, and broccoli coming out of the oven right now.

Chad: Cara the wife is going to take the action challenge. She did WOD#2 tonight in 4:55 as RX'd. I didn't cut her any slack. She's a trooper!

Jefff said...

Hey Lisa,

Fire me an email at, and I will give you all the info.

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

i must say it was a shitty day at work... worst in a while... and this wod was just what i flippin needed... shame the gym was only open 4 30min by the time i finished, but it felt sooooo good when i was done... for the last 3 sets [metcon] i subbed 5HSPUs 4 the MUs b/c the gym was closed and i took my 2 pood KB to the parking lot and went 2 town...

part 1: row distance [high pulls unbroken] (500m pr 1:18)... felt like 80% first set, 95% last set...
1] 608m
2] 588m
3] 571m

part 2: run [thrusters unbroken~25-30sec] (400m pr :49)... felt like 85%
1] 1:35 sec
2] 1:29 sec
3] 1:20 sec
runs were on 160m flat pentagonal indoor track... my nemesis...

part 3: in the lot / dark / raining...
1] 1:24
2] 1:18
3] 1:19


Grant said...

did 1:45/500m row
thanks to Mike 7 Trevor for correcting the hi pull. I would have done it like a SDLHP finish but instead did it with the scarecrow/shrug finish. Good skill movement.

Thrstrs & run got easier on rnds 2 & 3. Rnd 1 was lead legs.

Part 3 was 9:29. Didn't have the rings high enough to kip the MUs fully. Shoulders had no pop for HSPUs.

Kathleen said...

#1 Rows 2:00-2:05
#2 Runs 1:55; 1:56; 1:53
#3 8:29 [includes 2 min rest]
some kinda jumping MU
1.5 pood
Blue bands on the HSPU

Geoff Aucoin said...

Scott Hagnas in the house, WOOF!! This is the man that created the PUMPKIN COOKIE!!

Brent Maier said...

Ouuuu! Scott, that cookie has a permanent place in my heart! It's a good thing they aren't cheap to make or I'd have to call it an addiction. Mmmm

Rory Hanlin said...

Today I took the Army PT test.

2 min of PU: 83
2 min of SU: 87
2 mile run: 13:04

Not too bad. Didn't have much motivation today because I was mad it interfered with the OPT WOD.

Later in the day...

Clean Pulls unbroken
Row: 1:40-1:45/ 1:42-1:46/1:46-1:50

Changed it up a bit because I ran in the morning:

3 sets
135lb Thruster x 10
Burpees x10
2 min rest

This sucked

Subbed 338lb tire flips x5 for MU on metcon. What can I say, I love flipping tires.

Times: 1:22/1:27/1:25

One thing is for sure, I need to recover well today...

Anonymous said...

Hi James

Part 1 (touched chin each rep)
this was tough after 5...10/2..7/5..5/3/2/2
1:50 1:50 1:50

Part 2
thrusters unbroken...for a change..had to run up stairs to get to jogging track...
1:55 1:45 1:43...legs felt better as I went along???

Part rings here so I subbed strict chin ups...70lb dumb bell for the kb...fet anchored at 6'3" on a barbell

nothing fractioned here moved through it without issue..gassed, but energy still high by the end of the workout


CDunkin said...

go this done this afternoon. very little warm-up

hi-pulls straight through/rows: 1:45,1:46,1:48

thrusters unbroken/runs: 1:45each

wod: didn't pay attention to time just went as fast as possible: mu's unbroken on each round, hspu's still my nemesis.