30,25,20,15,10,5 rep rounds for time;
SDLHP - 75#/55#
Push Ups
Double Unders

post time to comments

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)


Anonymous said...

Hi James

knee felt a little better today

= 19:15


deejay said...


Gord said...


Rob Ottesen said...

Worked out with Rory Hanlin he is helping me improve my routine.
Today WOD felt good about performance. Although double unders need work.
As Rx 7:48

Sweeney said...


SDLHP were brutal today. One arm felt 2" shorter than the other and consequently my bar was bouncing all over the place. Too many breaks.

Push-ups and DU's were pretty much unbroken.

The upper body is pretty pumped up though...

Where's the beach?

Rory Hanlin said...


Good job today Rob Otteson

Hixy said...

I was supposed to workout 3 hours after my meal, but I recieved a phone call and had to do something. So I had eaten a full meal 1 hour pre-wod. Didn't dare go all-out and puke.

Time: 16:35.

Nailed the DU technique in the 3rd round (20). The first rounds were horrible. SDLHP and push-ups were nice.

Garage Crossfitter said...


some mistakes with double unders in the later rounds cost me sub 8, sumos unbroken, pushups strong in beginning rounds, small breaks in the 20-15 rds.

Ali Jansen said...

Today was one of those days; not enough sleep and lack of focus.
The goal was to just get the damn thing done......which I did.

Tomorrow is another day :o)

Michael FitzGerald said...

7:31. Couldn't breath on the Push-ups. Missing the extra 5% of mental focus...focus needed to push myself into the higher intensity.
Great work Rory!

Scotty Hagnas said...

Poor rest the last few days catching up, I think. Not much in the tank today, and possibly fighting a cold.

reduced ring work: 4 x 10sec half presses
2" back lever to 2" front lever x 3 sets

WOD: 15:54' Improving, but still bad @ double unders.

Good stretch session, then 40p/50c PWO. Chicken breast, sweet potato + applesauce. Added 10g prot due to ring work.

Steve said...

- 11:04

Felt good today. Should have pushed for more.

Lauren said...


push-ups were the struggle, but definitly getting better.

Jefff said...


Worst WOD in a while. DUs kill me.

PTS said...

did yesterday's wod
FS-225x3 (PR)
PS- 145x2 (PR)
CTB -18 hands facing

total 388

David X said...


sdlhp and pushups were swift and strong. No need to take breaks though the last 50 reps. Double unders tripped me up again however not as bad as in the recent past definately getting better. I wanted this one under 14 so badly.

refresh my memory please. Did you have a recipe for pork and bok Chou in the performance menu a couple years back? I'm searching high and low but I can't find it in any of my back issues. Thanks!

adam said...


Scotty Hagnas said...


I will have to look in my old hard drive when I get home, I don't have that one on this computer. (I am to the point where I can't remember some of the old recipes anymore...)

For now, here is a similar one, and you certainly could toss in some bok choy.

Kelp Noodle Stir Fry

Time: 20 minutes

Kelp noodles are a great substitute for pasta. They are made from nothing but kelp, and are very low carb. An entire 12 oz package only contains 3g of carbohydrate and totals 18 calories! If you are tired of spaghetti squash, or looking to get a few more trace minerals into your diet, these are the way to go! Quick, easy, and very versatile. Look for packages of kelp noodles in the refrigerator section of better markets.

1 lb pork, cut into cubes
12 oz kelp noodles
1/2 cup chopped onions or leeks
1 cup chopped celery
1 small red bell pepper, seeded and chopped
1 Tbsp coconut or olive oil
1 Tbsp chopped ginger
2 Tbsp Tamari (wheat free) soy sauce
2 cloves crushed garlic
2 Tbsp arrowroot powder
pepper to taste

Heat the oil in a large skillet or wok. Add the ginger and the onions (or leeks), saute 2 minutes. Add the meat, turning often, until browned on all sides. Next, add the remaining vegetables except the garlic. Saute for 5 minutes, then add the kelp noodles and soy sauce. After several more minutes, add the arrowroot to thicken the sauce, and the crushed garlic. Toss well until the sauce has thickened, then serve. Top with fresh ground pepper.

Zone info: 4 servings at 1 carb block, 4 protein blocks, 8 fat blocks

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

Subbed 135lb sdlhp, and 2.5lb wt handles on jump rope...

Time = 12:49

stupid idea 2 sub...


Kathleen said...

SDHP mostly 4's, 3's then 2's
PU 5 always, then 3's and 2's
DU's 1st rd broke once, then straight trhough

Grant said...


Brent Maier said...

Time: 9:53

SDHP's were pretty much straight through except for a quick break in the middle of rounds 2 and 3.

Pushups the first round were 25/5. Last 3 rounds were mostly done in 3's, 2's and 1's in later rounds.

DU's first round unbroken. Had a few hiccups on rounds 3 & 4. All in all, DU's were pretty good considering the arm fatigue.

Cardio was kicking but not holding me back. Mostly pushups...

Chad Action Brandt said...

Dam could have been sub 8min, headphones kept falling out.

PTS said...

early rounds of sdlhp were broken.
only the rd of 20 broken on pushups
couple of misses on DU's. a little more push on the sdlhp and I may have gone sub 8.

CDunkin said...

Did this today as our 5:30am crew wod.

9:16 w/ 95lb sdlhp's

Todd Dyer said...

Time = 9:17