W - phase 2

www.eatwild.com - go there and learn how to shop right

another masterpiece

for total time;
15 squat clean - 140#/100#
9 KBS - 2pd/1.5pd
20 wall balls - 20#/14# to 11ft
rest 30 sec
12 squat clean - 140#/100#
15 KBS - 2pd/1.5pd
20 wall balls - 20#/14# to 11 ft
rest 30 sec
9 squat clean - 140#/100#
21 KBS - 2pd/1.5pd
20 wall balls - 20#/14# to 11 ft

post time to comments including 30 sec rest intervals
after 1st and 2nd set of wall balls you MUST take a required 30 sec rest interval
ass to grass on squat cleans
ears visble from side on swings
ass to grass on wall balls

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


Geoff Aucoin said...

Is that Sifton's joint?

Sam Edwards said...

is there anything i can sub for these kb swings.. i have no access to #70 kb or dumbbell

Chris Dunkin said...


David X said...

What's the story with the gym? Looks awesome.

Garage Crossfitter said...

9:59 including rests

that was a smoker...last round i got mentally weak, broke KBS into 11/10 and wallballs 3/17. Squat cleans broken but form was tight and solid, after video review, there was some swings that were not directly overhead, i really need to work on not bending my wrists.

sub 9 next time...

Rory Hanlin said...


Pushups 73 in 2 min
Situps 83 in 2 min
2 mile run 12:55

Rest 20 minutes

Press: 170x5 182x4 198x3 209x2 225xfail


Crashed after first round. I'm getting sick and tired of running everyday.

Erik Luber said...


9-6-3 reps on squat cleans @ 60 kg and 1.75 pood swings. That was HEAVY (bwt squat cleans). Despite being able to measure my time with a sundial, I left everything I had on the floor. Failed 5 times on my 4th rep of the second set of cleans...after that had to turn the squat cleans into power cleans + front squat. That extra foot on the WBs was tough...several missed reps on the last set.

johnj said...

I noticed that on certain days the post wod fuel calls for 'x' number of carbs and other days calls for lower or higher than 'x'....what's the determining factor for post wod fuel other than body comp?

Garage Crossfitter said...

Correction: My wallballs were done to a 10ft target, grrrrrrrr I need to learn how to read....

Chris Dunkin said...

First cleans/ kb's unbroken everything broken after that. Cleans on the second round felt like they weighed 250. Haven't had to break kb swings for a long time. I need to keep tweaking my work/rest schedule.

Pwo: 40/63 dream whey/ refuel

Geoff Aucoin said...

johnj you'd be better off doing a search of this site for the numerous answers to your question. This topic, along with questions regarding the 4020-type tempo prescriptions, are quite frequent and have been discussed in great length.

Evan Johnston said...


cleans and kb swings tough on this one

SteveC said...

WOD 13:49

I got a cold, so I got tired pretty quickly. I can do better if I wasn't sick. Took a good nap after the workout. Hopefully I feel better soon.

PTS said...

18:19. Heavy squat type metcons destroy me. pretty much everything broken to varying degrees.

long warm-up did not seem to help as I still crashed. First rd was in 2:34 and I was thinking sub-10 but that was cleary way too fast of a pace as I completely crashed in rd 2 and 3.

PTS said...

awesome time today GC.

PTS said...

first rd was 4:24. I'm struggling everywhere today.

rwcorson said...

gased early.

Scotty Hagnas said...

14:23' (2:52'/5:23'/6:08')
Had to break the swings and wallballs in rounds 2 & 3. Tough combo.

PWO: 40p/63c refuel+whey+greens, 3g taurine

joey warren said...

9:37 including rest
2:18, 2:52, 3:27
Broke wall ball round 2, and round 3, only broke KBs in round 3 on rep 15 not because of breath but my glutes had no drive left in them. My glutes and hamstrings were smoked in this one, I had nothing left, my breathing felt good though.

Erik Luber said...

A descent article overview some of the research and findings on barefoot running and vibrams. Worth a read.


deejay said...

10:30 as Rx

Leighanne said...

as rx'd -yay!
cleans were mainly 1 at a time
kb felt pretty good
wb's sucked, that 11ft line sure changes things up.

Steve Smith said...

Overhead Squats - 3-3-3-3-3
241# - 241# - 241# - 265# - 265#

-Felt very strong. Think I can keep going up, but couldn't drop weights where I was at.

"Rest" about 4 hours

WOD as Rx'd:

Time including rest - 14:30.

Holy Crap. First round finished in just under 2 minutes. Actually thought, at the time, a 6min working time would be possible. Then, 1/2 way through the second round's cleans, my lower back quit. It was all I could do to bend over and pick up the bar, KB, and medball. I have some thoughts as to why this happened, but holy crap. That sucked.

Coach, thanks for the thoughts on two-a-days. I asked the question a couple of days ago, and appreciate your $0.02.

depaul said...

16.16 w/70 lb Russian swings, 15 lb ball (heaviest my gym has.).

Props to those of you who came in under 10. I had the same problem as Steve and some others - went to pick up the DB on rd 2 and my low back said "wha..?". Still, disappointed in the amount of fractioning I did - with a little more push in the middle could have come in under 15.

Note - lots of peanut butter does not make a good preworkout fuel. The hardest part of the wod for me may have been getting to the bathroom in time afterwards...

Geoff Aucoin said...


Heavy-ish squat cleans kill me, they always have. They were going well initially but tanked by the middle. Pushed hard on the swings (broke once on 21s) and wall balls (broke twice on 2nd round only). Had good mojo today and good crowd support; a few less breaks on the cleans would have got me to sub-11.

dontpanic356 said...

Worked to 85% of Snatch: 195 x 1 x 5

Wod As Rx'd: 10:38

KB swings were particularly hard today. Lower back is sore from running in my 70lb vest for 3 miles yesterday.

Sweeney said...

As rx'd, but no timer today as per the suggestion of a wise man.

Focused on form and breathing. I have never thrown the timer away for a WOD, but it felt good.

All movements were very manageable but tough as a combo.

Really liked this WOD today!!!

Paul said...

Humbled again


Squat cleans just wear me flat out. That extra foot on the wall balls didn't help either.

EHR said...

Eric R.
As rx'd
14:14 (3:30,4:29,5:15)

Heather R.
As rx'd (super happy that I completed as rx'd, although would like to complete it more quickly next time)
40:54 (10:20,15:25,15:09)

Brent Maier said...


Time: 12:07 as rx'd

I taped this one as RX'd tonight to share some of the love from Colorado! Ouuuuuuu! I'll get this thing ripped and uploaded tonight or tomorrow.

Notes: First round unbroken, second round, the squats started to get difficult. Round 3, the squats hurt but, hell, we only had nine! The KB's hurt me BAD on 3rd round. Took them in 5's, back couldn't take any more.

Rob Ottesen said...

Wow i did not think this was going to be so bad. I was sadly mistaken. took everything out of me today.

Army PT test in the morning.


WOD as Rx 10:50

i was aching all over my body. i will sleep well tonight.

Gord said...


the 11 ft wallball was brutal. taking the 30 sec break was not a problem. my head was spinning like crazy in the last round of KB and wallballs.

Sam Edwards said...

Squat Clean 15, 12,9 #140
KB swing 9/arm, 12/arm, 15/arm #30 (nothing heavier)
#45 thruster 20,20,20

time= 16:55

Joel B. said...


Crusher. 68#'s on the KBS. Being weak sucks.

Brian Maier said...

4 - 400m runs w/ 2min rest between:
total: 10:20 (PR)

Got interrupted by neighbor so ended up taking a couple minute break in middle of workout. Lower back was screaming the entire workout.

Rob Sifton said...

David X.

It is my personal sanctuary. Also known as the FitPit.
Half my garage in NW Calgary.

Ali Jansen said...

Hey Hey Hey,
Just a quick note to say HI and congrats to Leighanne on her as rx'd WOD! Great Job!!!!
In Fernie for our mini honeymoon and I'm loving the time away with Keith but hating the fact that'I'm away from Big Dawg workouts. We've been to the gym every day but it is FAR from ideal when it comes to CF wods. Tomorrow we're gonna drag the DBs we brought up the hill and I'm gonna come up with some ridiculous ass kicker for us to do. I'm pretty sure I can put something good together since I've learned from the best ;o)
As much as I love the mountains I can't wait to get home so I can get back into my routine.
See you next week.
The new Ali Loach

unit said...

as rx'ed



Pfeifalife said...

time including rest - 15:17

strength left me quite quick, basically after the first round I was sapped. lower back was major fatigued. really focused on good mechanics.

had to do some mods to this one.

-squat cleans were as rx'd
-kbs, used 2 45# dbs which where swung on the outside of my legs. way harder than a kb swing (hip drive felt a lot less powerful with the 2, also couldn't leverage hips against arms on the drive. noticeably harder on the breathing and grip, sapped me big time)had to break up
-didn't have wallball, so used one 45# db and did thrusters, threw the db around a foot up each time. the extra weight smoked my legs.

didn't do Sundays wod as I felt drained. tried to do some general body-weight pt yesterday just to move around, didn't do anything close to a feverish pace. just some pull-ups, push-ups, sit-ups, and 4-count lunges but felt drained, weak and shaky. been sneezing a lot lately, and my teeth have been tingling so I suppose I might be dealing with some kind of a cold.

Need more sleep!!!

Gord said...

Ali - congrats on your wedding.

Michelle said...

Hey Ali, congrats to you and Keith on your wedding!!!

Leigh...nice work on the as rx'd!!!

Shoulder is quite sore and I felt really tenative...so i started a timer but early on decided not to worry about the time. Instead i just focused on form/skill/accuracy. I tried not to pull early on the cleans and for all movements repeated any reps that weren't good...even the 'close' ones. Shoulder wasn't that comfortable with the wall ball catch, so by round 2 I let it fall, caught it on the bounce, then squatted and did another rep. I like this WOD...


Laura said...

Took 7 month old niece swimming instead, we need to work on less water drinking and more leg kicking! Then spent the afternoon working in the yard, followed by coaching at CFC--all round a pretty good day. Will try to double up in the next 2 days to get them all done.

Lisa M said...

14:31 as rxd except no 11 foot ceiling so I am sure it would have taken much longer.

Squat cleans are my nemesis and i wanted to quit soooo bad but persevered.

This kicked my ass I have to find a way to gety elbows up foe those cleans don't know if it's a fexibility issue or kist purely poor technique

Grant said...

listened to that same wise man as Sweeney
Threw away the clock & just worked on form & getting the wing better.
SC as rx'd but dropped each one
KBS only 1 pd & only went to 45 degrees
WBs as rx'd except only went to just over the 10' line

Kathleen said...

Forgot to start the watch until after the 1st set of SC, so will use the MikeF extrapolation method:
17:55 w/o 15 SC
Timed last 9 SC which was 2:45 =
18s/SC X 6 = 1:48 so add 4:33 to the sub-total for a rousing
22:28 mas or menos
That will teach me!

Super job Leighanne and Lisa!

Lauren said...


squats cleans were tough, but overall felt really good.

Congrats Mrs.Ali Loach!! Only a cross fitter would bring DB on their honeymoon!!! love it!!!

David X said...

@Rob AWESOME! I'm definately modeling mygarage gym on yor set up.

Tonight's wod. 10:54

Pushed as mard as possible and left half my dinner on the floor.

sHELLy said...

My time off has left me weaker than I thought. There was a time when I could have done all the Squat cleans straight throught - today I did all singles and struggled. Hmm...