GM - phase 1

for time;
Run 400 m
10 muscle ups
150 double unders
10 muscle ups
Row 400 m
10 muscle ups

post time to comments
arms at FULL EXTENSION at bottom and top of muscle up

post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/35g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20g prot/20 g carb
12-14% - 20g prot/30 g carb
below 12% - 20g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)


Hixy said...

Unit, I'm about to write an important e-mail regarding my education in USA to a company that might provide full funding of my education, amongst other things. Thus, your reply could help me make better questions, be more informed etc. I know you may not have time to reply to my previous e-mail, but if you don't, please write it to me here. I understand.

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

Rob Ottesen from yesterdays comments,

I am in Cornelius, NC (North Charlotte). It would be great to get to meet you guys sometime. Let me know if you are ever in the area and I will do the same.

Do you know any of the guys that did the affiliate competition at CrossFit Charlotte last year? I know there were a few people there from Fort Bragg.

Garage Crossfitter said...


Lacked intensity today...i can shave 1-2 min off that time....

KurtGP said...

15:17 very bad at double unders.

PTS said...

muscle-ups were limiting factor. also had to run 30 yards and down steps to get to a suitable area for the double unders, then back to the rings. subbed 55lb SDLHP 40 reps.

DAVID X congrats on the first muscle-up yesterday, now do 30 today!

Sweeney said...

Did this at a globo gym in Weyburn.

Sub'd bar muscle ups for rings:


funinthesun said...

11:37 but did 20 pullups in place of muscle ups.

Erik Luber said...


Thought I could do this in 12 min...using real gymnastics rings hanging from 30 feet of cable sure made a difference. Had to sub running for the row. 150 DUs was a huge mental barrier for me...150 just seems like a large number of anything.

Chris Dunkin said...


My wife just had her article published in the August issue of the CFKids magazine. She wrote it at the request of J. and M. Martin and Cyndi Rodi. It tells a bit of the story of our oldest daughter and how we've incorporated CF to overcome her brain injury. The article turned out great, and I'm very proud of her for being vulnerable and sharing a bit of our experience.

KSC said...

M/5’7/203dog years/163lbs


Sam Edwards said...

17:45 sub'd run for the row.. decided to workout outside in this wonderful texas heat.. definitely took a toll on me mentally.. very disappointed with the time

Scotty Hagnas said...

Hmmm.... this was a rude awakening.
I knew the double unders would slow me down. They definitely felt improved today, though. I've been studying, filming, and practicing these regularly. However, I was very surprised that my muscle ups were gone in the 3rd round. Had to finish out w/30pullups30dips.... ate very lightly yesterday, and ended up only getting ~5hrs sleep last night.(meeting w/Realtor - finally got an offer on our old house!) However,I'm paying the price now.

PWO: coconut water, Refuel, whey. 30p/50c

Thanks for the response, James. I have been feeling very good lately, plenty of energy thru the day, so I"ll stick with my present fueling for now.

YoungManRumble said...

5'10 - 170 - 29yrs

Felt good today after the ass kicking i received yesterday... ripped this one up with Matt and Sterling at Westside...


Surrey Sterling 39/5'10"/176 said...


Felt great. Had sub 14 but blew the last MU.

Hixy said...

Subbed MU for strict muscle ups with feet assisted. I still can't perform consecutive MU because of technique inconsistency.
Did 40 SDLHP 30 kg (65#) instead of rowing.

Sleep and recovery lately has been crap. As some of you know I'm from Denmark, and I've been wondering if studying in USA would be something for me. College + grad school would mean 6-8 years... my mom broke down after a few days. She cried and said she didn't want to stand in the way of my dreams, so of course I should go... however, leaving would mean she would lose her one half... This happened 3 days ago and I feel so bad. I've been thinking about it since, and have been getting 6 hrs of very disturbed sleep... on that note, if any of you feel like describing your college life (living on campus, education, social life etc.) that'd give me a great idea and help me make the decision.

Good news: I'm back and following the wods. I'm playing a bit with programming so I'll be doing 2 or all of the WODs per 3-day cycle.

Todd Dyer said...

time = 12:38
most trouble with the double unders missed a lot, kept hitting the basement ceiling
muscle ups were almost full extension, again ceiling height a little low. Very close though.

joey warren said...

t= 13:53

DU's took almost 5 min, I got to work on keeping my arms down to sides, my right arm floats out away from side and probably exhausts my shoulders quicker.

Anyone got any tips how to become more efficient on DU's?

rwcorson said...

Missed 1st MU of 2nd rd.

Mack Lar said...

Lack of sleep and a busy morning left me feeling drained for this one, causing me to be less intense and paced it more than I would have liked.
PWO fresh fruit 27G/ Tuna 35G

Laura said...

17:03 --last round of MU's slow, almost 4min, and missed one in that round. I wish I could kip on the dip part! I don't think I have done a muscle-up for well over a month! Captain Rob I needed you here to pace me on the Mu's.

Geoff Aucoin said...


Read it and weep, suckers. What a nasty slog that was.

MU's were brutal and I'm thinking it's a result of reduced work capacity. ALL singles with 2 misses in 1st round and 1 miss in the 2nd; after that I swore no more misses so I took my time. No rower so both 400s were runs, which were 100m (approx) shuttle runs out of the apparatus floor to the end of the tarmac.

Doubles were also pretty slow again. I added more weight to the rope so it feels better but I started gassing after 50 and my right arm was cramping up again.

Not a good showing today, time to get my s#$t together!

Paul said...

I couldn't do this as Rxd'

I hit the first 4 muscle ups and then crashed. I just couldn't finish the transition. Rounded out the first 10 with jumping muscle ups. The double unders are getting better but still not able to string together more than 30 at time. I used a blue pull up assist band for the last two rounds of muscle ups.

Time: 16.25

I am going to add muscle ups to my warm up from now on. I will get better at these.

Michael FitzGerald said...


Anonymous said...


12:22 as Rx'd

Joel B. said...


du's better but still lots of room.

Gord said...


went head to head with Mike Fitz. Helped me push my run and row. Failed 3 times on the 8th mu in the last set.

Rory Hanlin said...

Morning: 10 mile ruck march, 71 pounds 2hrs 20min

Evening OPT WOD:


Brent Maier said...


Time: 11:47 as rx'd

Notes: Run was 1:21. MU's were all singles. Du's were 30 then all 20's with only one miss! Row was pulled at a 1:42 500m pace. Final Mu's required a little more rest between singles but kept the pressure on. Didn't look at watch today so I had no idea where I was on time. Du's were a dream today.

unit said...

28y/o 6'0" 193

yesterday's wod... Gwen -
135 x 15 [58 sec]
8 min rest
165 x 12 [49 sec]
8 min rest
195 x8 [35 sec]... dropped wt on last rep 1/2 way to lockout... so pissed... wasn't b/c of a slip, but rather muscle failure... all reps were push jerks... tried to go big and didn't plan for failure, so had to move on...

8 min rest

today's wod...
MU's all doubles
run - 1:28 [flat indoor 160m pentagonal track]
DU's - 107/43
row - 1:21


unit said...

sent u a quick email...

Surrey said...

Been wait'in, Nice work Unit, dam dood, nice numbers and times!

Leighanne said...

brutal workout for me today, didnt have any gas in the tank, did 400 m run, 10 sets of 3 pull ups/3 pushup (as mu sub), 150 du's, 3 sets of 3 pull ups/3 pushups....and called it quits
was supposed to do 2 more x 10 sets of 3 pull ups/3 push ups with 45#sdlhp in between last 2 sets, instead went for a light jog.

oh well, tomorrow is a new day.

deejay said...

17:10..... bullshit

Brittany said...

Fun times at OPT. 12:45 Subbed 30 bar dips (45lbs assit) for every set of 10 muscle ups. And ran both 400m.

Jefff said...


Ali Jansen said...

Got stuck running around doing wedding stuff after work. Finally got home about an hour ago and went to the park because I needed my ass kicked. Decided to do "Rhiannon" (10 sets of 1 minute of DUs and 1 minute of rest) because my DUs could use some work.(read: A LOT of work)
1 - 52
2 - 59
3 - 66 *PB of 52 in a row
4 - 54
5 - 57
6 - 54
7 - 62
8 - 50
9 - 55
10 - 57
TOTAL: 566
Another reason why I'm marrying Keith - He suggested we go to a movie, I said I had to have a workout.....he grabbed the rope and a stop watch and said "well then let's go." He sat in the dark counting reps and rounds for me when I knew he'd rather be at the movies.

Pfeifalife said...

had to get this one in hastely, which meant i got next to no warmup. did this one in my sisters barn which made for a unique setting. rings hung from beam.


legs and hips were tight on the run. muscle ups were all singles and felt ok. DU's sucked it up big time. did 40 45# SDHP's as had no rower. was ok, would've been much better had DU's fair more favorably and adequate warmup being utilized.