push and pull - sat, june 13th, 2009

congrats to Sid the Kid...skill and dedication pays off

OPT WOD:
5 rounds for time;
10 push jerk
20 knees to elbows

male push jerk weight:
BWT/weight used
140-155# BWT/160#
155-170# BWT/150#
170-185# BWT/140#
185# +/130#

female push jerk weight:
BWT/weight used
100-115#/95#
115-130#/85#
130-145#/75#
145+/65#

you can take bar from rack and rack it in set
you CANNOT touch down at bottom of each knees to elbows
you MUST work your ass off

post BWT, weight used and time to comments

post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 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)

38 comments:

David X said...

The new era in the NHL has finally arrived!

deejay said...

the heavier you are the lighter the weight? Is this a typo?

Hixy said...

BWT 148#. Used 115# on bar, which is also my 1RM press. My upper body is weak.

17:10

David X said...

BWT=204, 130# bar, 11:37. I so, so wanted this one to be a sub-10 minute effort, but I lost steam at the end with the K2E's and lost grip strength. Push jerks remained unbroken.

OPT said...

the weights rx'd are correct, you'll know why on rep 60-80 of K2E's

Garage Crossfitter said...

11:55

First 3 rounds in 5:35 then it went all downhill. Knees to elbows got very hard, and shoulder fatigue kicked in pretty hard. wanted sub 10...another weakness exposed.
bwt 177-PJ 140#

Gord said...

BWT -151
PJ- 160#

23:34

PJ got heavy in round 2...had to go to 2 reps and 1 rep at a time.
K to E are a weakness so they are slow(good to work on them)

Rory Hanlin said...

BWT: 226 (Lost two pounds... good or bad, ?)

11:28

Scaled Push Jerk weight up to 185#

Grip is shot from the K2E. Great couplet.

PTS said...

Garage: I got your post the other day about your oly friend in Elmira. I appreciate the offer and may have to take him up on it sometime. Elmira is about 1 hour away from me. Thanks

Lower body is crushed from 6, 50 minute soccer games in 2 days. Will be taking today off as I know I won't have the power for jerks. Back on it tomorrow and another 90 minute soccer game in the evening.

Mack said...

19:19
200lb 135lb PJ

The difference between knees to elbows and knees really really close to elbows from third round on felt like the difference between a 200lb and 500lb deadlift. And I cannot deadlift 500lbss

Mack said...

Franklin (-140) vs Wanderlei (+110)
I got Wandy by KO

Cain Velasquez (-205) vs Cheick Kongo (+165)
Take Cain by KO

Swick (-240) vs Ben Saunders (+190)

Easily Swick by KO

Should be a good card

deejay said...

11:30 - 200lbsbwt - 132lbs push jerk

Chad Action Brandt said...

BWT-186#
Wt. used- 130#
TIME = 12:44
That felt like 155# today. No energy to keep pushing. Not fully recovered from 5 WOD Challenge.

David X said...

I like Wanderlei, Kongo and Swick tonight.

Franklin really, really needs to a win tonight to save his UFC career, but Wanderlei may be too much for him.

Kongo is a beast and highly a underrated fighter and Swick is solid as hell. Good match up for him.

Geoff Aucoin said...

Team CFC WOD of AMRAP in 10 minutes 155lb full clean and jerks, guys vs girls only one person goes at a time. That frickin' timer was screwy so it looks like we went for 16 minutes but guys team got 37 reps (plus 1 extra for me and Taylor) and the girls got 34? Nice work everyone, next time there will have to be a timer testing.

Grant said...

noon @ OPT
BWT 174 with lifting shoes
Used 140# PJ and me are not friends

1:18/3:37/7:05/10:24/14:30
1st 2.5 rnds straight on K2Es & 10/5/5 after that to end

Kathleen said...

BWT 134# with shoes @ 75#
1:44/4:06/7:00/10:09/13:11

rwcorson said...

I did the same WOD as Geoff, with 1 less rep.
Tweeked the left hip. I'm happy its a rest day tomorrow.
Nice work team.

Jefff said...

Bwt = 174# before bed last night
= 169# this AM
= 170.2# pre-WOD at noon (thank god for 0.2 lbs!!!)

Push Jerk = 140#
Time = 19:57

OPT said...

10:58
150# PJ

C&J to easy 1RM x 5 sets before hand (100kg)

OPT said...

5K run in am with Red for my own notes

swartzap said...

Bdwt 190#
pj 130#

11:17

Box squat triples before the workout (light and fast)

Andy Swartz

Sweeney said...

Dawgs,

I'd love to do this one, but I'm creating my own WOD today. 1 round: Move all my shit from Arbour Lake to Bearspaw for time.

I'll report in later.

Geoff Aucoin said...

Sweeney when's the house-warming?

Michael FitzGerald said...

Nice to see Andy Swartz posting

Gman said...

Took advantage of the nice day and did 80k bike ride in the mountains, started at 4200 elevation and went to 7300 elevation. The ride back down was great.

Gord what time are you going tomorrow to opt?

Will anyone be there around 9am.

unit said...

Bw - 190
PJ - 135

8:39

~gm2

Gord said...

Hey Giles...I won't be in until around 11:30am. stuff going on in the morning between 8-11am.

Good luck Sweeney!!!I feel your pain

unit said...

Took 10 min rest... Then did the crossfitfootball wod...
AMRAP in 15 min of
3 x 225lb squat
6 pullups (did opt standard)
9 pushups

15 rounds + 3 squats

~gm2

Gman said...

Thanks Gord

Brent Maier said...

37/6'2"/195

PJ: 130#
Time: 11:52

Notes: First 2-3 rounds of PJ's were unbroken. They got hard but managable in sets of 5 in the later rounds. First round of K2E's were almost nonstop. From there on, they were in 5's & 3's.

Brett Marshall said...

BW = 150 lbs
PJ @ 160 lbs
8:38
Unit, those were unreal times on the 400's the other day, nice work.

Brett Marshall said...

Still brain dead from this last WOD, I meant on the 1000's.
Cheers.

Michael FitzGerald said...

10:57
Bwt = 183 without shoes/shirt.

PTS said...

bwt=182
pj= 140

time =15:44

pj's were broken
kte's were very broken

Anonymous said...

Hi James

body weight 235

pj =135...

time 12:45

slow and broken through k2e's, pj's unbroken in forst two sets afterwards broken into 5's...

Lauren said...

thought I posted this, but I guess technology is play a trick on me.

BW 154, PJ w/ #65

13:07

CDunkin said...

Pmenu wod first, then this.

bwt: 213 pj's: 135

11:06