WM - phase 1

100 m in 9.58 sec!
2nd place - 9.71 sec!

for loads:
Hang Power Snatch - 3,3,2,2,1,1; rest 120 sec
Dead Lift - 60% of 1RM - 8 sets of 2 reps; 45 sec b/t sets
5 sets for total working time;
12 power snatch (95#/65#)
36 double unders
rest 45 sec

post loads and total working time 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% - 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)


Michelle said...

How much rest between hps and dl, then dl and hps/du WODs? Is the 120s noted for the hps WOD the amount of rest between sets? Maybe it's obvious and I'm just not seeing it! Thanks!!!

OPT said...

120 sec b/t hps sets
45 sec rest b/t dl sets
rest as needed unless otherwise indicated

Hixy said...

I'll be back and following the WODs in a few weeks!

A question regarding the pro sprinters - I see many of them having huge muscles in their upper body. Is this a result of accumulative power training over many years, or can they afford to carry extra pounds of muscle without a performance decrease? For example Usain Bolt, his bicep is huge (not bodybuilding huge, but still looks like some isolation work has been done).

I have the same question for crossfit - when is it too much? Being able to squat 500# demands a huge amount of muscle, but is it too much? When does the (excessive) muscle mass/strength interfere with optimal performance?

Rory Hanlin said...

Fired up today because of Bolt's world record run. Set a new goal for my 100m time, 11 seconds flat. PR is 11.5. Got some work to do.

6x100m, at 90% about 12-13 seconds each

12x stair sprints. 40 stairs, all 4.8-5.2 Goal was sub 5

Hang Power Snatch
155x3, 175x3, 175x2, 180x2, 184x2, 194x1, 196x1

DL 349 8x2

Skipped the metcon in lieu of the sprint work

Rory Hanlin said...


I don't think Bolt has much hypertrophy in his muscles at all. For his 6'5" frame, he is very lean and sleek.

But you do bring up a great question, when does too much muscle become a hindrance to a CFer?

My opinion is that as long as performance in the benchmarks do not go down, one should get as strong as one can. But then again, strength and big muscles are two different things entirely. I don't think muscle mass really has a place in CF. Strength is the objective measure of which we are concerned.

Garage Crossfitter said...

hang power snatch
Extra: 165(f) 160(1), that 160 is a huge pr for me, my max snatch is only 170, i feel I am good for 185 now or more.

DL @ 225, fast


*last 2 sets it was impossible to hang onto the bar, my hands were pruned from sweating so much, i chalked them but it just clumped and fell off, last 2 sets i could only get 4 before i let go of the bar... double unders felt good.
heat and humidity in the northeast has been crazy last 4 days


joey warren said...

HPS- 115,135,145,145,155,155
DL- 8x2 245 work on speed up control down

PS + DUs
tot= 5:58

happy with this because I feel double unders are not my strongest exercise, but I feel like Im getting better, especially after this when the forearms were smoked!

Garage Crossfitter said...

Any feedback on my hang power snatch greatly appreciated

bwt 175

Forgot- Total from metcon= 6:42

funinthesun said...


Dead lift 144 8 sets

1:33(double unders straight through)
1:34(double unders straight through)


Snatch needs work

Hixy said...

GZ on PR, GC! Nice form. Only thing I could see was the bar was going a little out from your body. Keeping the bar close makes it easier. Nice effort.

Chris Dunkin said...



6:37 total working time. had to time myself and chose to rest rather than record individual rd times.

315 is 65% 1rm, but i figure w/ my poor neuromuscular efficiency i could add 5%.

pwo: 3 scoop refuel w/ extra whey

Rory Hanlin said...

GC, watch the loopiness of the lift. The bar travels in a circular line of action which is not what you want during the second pull. This is caused by two things:

1. It looks like you bounce the bar off of your hips which may be the cause of this.

2. Watch where you are looking during the second pull. Your eyes shouldn't be looking directly up towards the ceiling. This causes excessive lay back, which creates that space between the bar and your torso.

Good PR, man

Brent Maier said...

GC, congrats on your PR. By the end of your 2nd pull and into the 3rd, you have lost some of the verticle momentum of the bar because it is too far off your center. Here is a diagram of the thin s shaped curve you want to maintain.


Tighten the curve and you'll be on your way to a new PR and better efficiency.

rwcorson said...

What's amazing is how relaxed Bolt looks. Watch Gay's face & neck in the last 30m. He's beginning to tighten up, but still runs a PR!

Chad Action Brandt said...

3's: 105/115
2's: 135/135
1's: 140/140

DL @ 255

Met-con = 5:32
My legs were all over the place today in landing HPS & PS!

GC way to go bud, nice PR! Like a few of the fellas said, your getting loopy around your torso. Practice some Snatch High Pulls to get the feeling of the bar being close to you. Scarecrow position is what it will look like when you slow-mow the video.

Scotty Hagnas said...

HPS: 115x3x3; 120x2; 125x2; 130x1x1 PR from the hang.
DL: 215x2, 8 sets. Felt fast and easy.
Metcon: 2:03, 2:09, 2:23, 2:30, 2:25. Total= 11:30' PSn unbroken in first 3 rds. Double unders slowly improving, but shoulders smoked today. I was very excited to see that my hands held up w/o tearing...

PWO: 40p/60c Refuel+whey+red drink, 3g taurine.

Joel B. said...

HPS: 105X3/110X3/115X2/120X2/125X1/130X1
DL: 185X2 for all.

Metcon: 1. 1:20 2. 1:28 3. 1:26 4. 1:25 5. 1:41 (ugh)

total: 7:21

Got back from the weekend trip to the cabin with family. Nutrition less than optimal Friday night through last night.

SteveC said...

First time doing the hang...

I need to get better at these. When I'm back at school, I am gonna try to find some o-lifting around town (Montreal), to get better at the technique.

DL @240, felt really light (my pr is 385 but I think I can perhaps pull more)

Met con: keep the DU coming, I will eventually get them. I was done with the snatches anywhere from 0:30 sec to 0:40 sec, so thats how bad I am at DU


Leighanne said...

hps: 65,70,75(f),75,77.5,80(f) used hook grip for first time
dl: 162 (felt easy)
metcon: used 55# as per coach Michael; total time: 7:58 (middle 3 sets du were unbroken)

rwcorson said...

HPS-50kg/55kgx3, 58/60kgx2, 63kgx1 fail both attempts.
Power snatches were difficult.

Anonymous said...

RogerC...first day back after three days off...elnbow flared up pretty good...

hps= 95(3), 115(3), 125(pb)(2), 125 (2), 135 fail, 135 fail

dl 255...felt easy

metcon was tough....95# close to max...so a little slow going...fractioned in 5's and 3's..
made du's a little tough...11:10

dontpanic356 said...

Rory I cant believe you got a 196 Hang Power Snatch....amazing.

HPS: 135x3, 145x3, 155x2, 165x2 (f), 175x1, 185x1

DL @ 315

Metcon Total time: 8:45

Really struggled with the double unders today. I'm 6'3" and I think I'm using a shorter rope. Anyone know what kind of rope is best (short/long) and how to measure?

Laura said...

HPS: 60/65/70/75/80(F)/80(F)--scared to go overhead!

145# for deadlifts

Power Snatch/DU'S:
1:23/1:20/1:38/1:28/1:51-used 60# to keep speed up.

Total: 7:50

Laura said...

oops--bad typing--set 4 was 1:38

PTS said...

hang power snatch - 115x3, 125x3, 135x2, 145x1, 150x1 , 155x1 (PR). I've given up on the hook grip for snatches. No matter how much I try it, it doesn't work for me.

DL @ 255lbs. Fast and easy. haven't tested a 1rm in DL in months, would like to see where its at now.

45s, 37s, 54s, 69s, 115s. total time was 5:20.
Had a great wod going until the last round and the wheels came off. Crushed physically and had the same humidty problems Garage did. Sub 5 was within reach. next time.

Gord said...

hp Snatch 108X3, 118X3, 123X2 (was a max effort for 2) 125X1 (had to press it out)

deadlift 228 for reps of 2

metcon - 8:49
1:04 (straight through on snatch)
1:53 (snatch-doubles & singles)
1:53(snatch-doubles & singles)
1:55(snatch-doubles & singles)
2:04(snatch-doubles & singles)

skipping went to hell early...shoulders tightened up

Mack Lar said...

115/125/135/135/145/155F All Squat snatches. Trying to break my mental block of going low with heavy weight.
DL's 235
MetCon 7:37

Eggs and Strawberries/Blueberries/Pineapple PWO 50/60

Sam Edwards said...

hang power snatch. 95,115x3 135x2 went for 145 failed on second. failed 145 after that

Deadlift #255

Metcon- 7:58
1- 60sec
2- 96sec
3- 100sec
4- 106 sec
5- 116sec

Rob Ottesen said...

ran sprints today with my group reference Rory's post.

132, 145, 155, 155, 155 , 155

didnt go up any higher felt like i was really hindering proper form. muscling it up instead of using power. not my best lift my better at squat snatch.

Anonymous said...

question, when it says to eat a balanced p-f-c meal what size meal are we talking? I've been following Robb Wolf's advice and eating half my blocks of carbs and 1/4 of my blocks of protein within a half hour of finishing my w/o which is 8 and 4 respectively. Do you guys eat more on days you workout? thanks for any help.....

Rob Ottesen said...


DL 285 8x2

Sweeney said...

HPS: Stopped at 118. Had tons of strength left but thumbs are FUBAR!!(embarassing story) The bar kept rolling in my hands at the end of third pull and I was losing my grip.

DL: 225 Felt good

Metcon: 6:51

All snatches were done in quick singles to protect the thumbs.

All DU's, except 1st round, were unbroken.

deejay said...


DL - 304#x2x8

Metcon - :50/:52/1:23/1:20/1:28
Total - 5:54
DU's unbroken except for 3rd round. They were also horibly inefficient...

Paul said...

HPS: 125, 135, 135, 135, 135, 135
I am still very new to the snatch and I struggle with technique so I didn't push to much. I am going to an Oly Lift Seminar this weekend. I hope to hit much bigger numbers in the future.

DL @ 210lbs: Felt fine

PS and Double Unders:

I finally hit a string of double unders. In the second round I managed 31 in row. I will keep practicing and hopefully be up to par shortly.

Jefff said...

HPS - 3/105, 3/110, 2/115, 2/120, f/125, f/125

Left shoulder a mess from dips/ring dips last week

60% 1RM Deadlift = 265# - Felt very good

Metcon -
1 - 0:59
2 - 1:27
3 - 1:33
4 - 2:02
5 - 1:39

Total - 7:40

Brent Maier said...
This comment has been removed by the author.
Brent Maier said...


HPS: 50/55/60/65/75/80kg (176#)
DL: 130kg (286#) @ 65% of 442#

Metcon - :56/1:14/1:22/1:36/1:37
Total - 6:45

Notes: Could have went higher on HPS but thumb felt like it was going to explode, had to save it for metcon. Wound is closed, still a little swollen. Hook grip worked for me tonight.

DL: 60% felt light so jumped it up to 65%. Was still snappy with the extra 5%.

Metcon: DU's were unbroken for the first round only. Last round was broken into a 15/10/10.

GC got me in the mood to tape tonight so I taped all 3 exercises tonight. I'll try and get it posted in the next few days.

unit said...

3s - 135 / 145
2s - 155 / 165
1s - 175 / 180 (pr)

315 - felt quicker... accelerated well on the way up...

4:49 (57 / 56 / 59 / 57 / 60)
du's felt as gd as they ever had in a metcon... really helped 2 c my form (or lack thereof) last wk... been working on grip strength a lot, so although grip was shot toward the end was able 2 hang on... happy with this one...


Evan Johnston said...


Really need to work on this so just worked on technique at 115#. Focus on explosion through the hips and on my dip.


Strapped for time so only did 4 sets at 231#

Total: 7:53

Nasty WOD

Brian Maier said...

Back from 4 days in Lake Tahoe for family wedding. Had to improvise while I was gone but took it easy. I think my body needed the extra rest.

HPS: 135,145,145,145,155,165
really need to work on form....had a tough time catching with arms locked out....it was more like a snatch and then press to get lockout.

DL: 225



Total: 7:12

Erik Luber said...

HPS: 40 kg, 42 kg, 46 kg (f), 46 kg, 46 kg, 46 kg
Deadlift: 80 kg
*Metcon: 11:45

*6 reps of split snatches at 40 kg per round.
Snatches/HSPUs big weaknesses for me because of flexibility. Can only split snatches.

Michelle said...

Thanks James. I saw your response before I did the WOD early this morning at CFC.

HPS: 62x3/69.5x3/77x2/82x2/87x1/92(F)

DL: 156#

Mistakenly did Hang Power Snatch for the metcon. Used 65#.The HPS moved along fine as long as i was lowering the weight from overhead into the hang position again (rnd 1 - 1:48), but when I started to drop it the set up started taking too long and wasn't very fluid. With power snatch I get right at the next rep. Didn't do that with the HPS...Round 2 and 3 double under sets were broken.

CrossFit Christchurch - Pete said...

Feeling blah. My technique leaves alot to be desired.

Mainly a mental challenge with HPS and PSn of dipping to catch.

40-45/45-47.5/50-(52.5) Fail Kg

DL 2*8 sets 90kg felt fine.

Metcon... High rep Oly lifting technique is different from max effort type stuff isn't it?

Technique was sketchy on Psn. Reset each rep to try to find some focus on form.
Dropped weight to 30kg. Still doesn't feel right...

Metcon 10.58

DU's are still sucky :-)

Geoff Aucoin said...

Worked up to 155, didn't want to push to hard. 245 for the DL, focused on Dave Tate-style 'just f#@kin' pick it up.'

Metcon times were brutal (1:24/2?/1:55/1:58/1:44), no WC now plus doubles were screwed. I didn't want to blame the rope last time but my personal rope seems light now so I'm working too hard and missing a TON of times. Also, my right shoulder seems to lock up so I can't get the rope moving fast enough. The whole WOD was me fighting the damn doubles, it felt like 2-3 years ago when I didn't have good form. I was hurtin' from round 2 on...

Steve Smith said...

155# x 3 x 2
160# x 2 x 2
170# x 1 x 2

For all three sets, felt like the new guy. Still got a lot to learn here.

300# - This was a bit easy. Wondering if this has to do with the same issue we've been discussing, neuromuscular efficiency, i.e. is my max too low?


Total: 4:46 (if I added right)

Todd Dyer said...

3. 132 lb
3. 132 lb
2. 135 lb
2. 135 lb
1. 137 lb
1. 140 lb
all done with 225 lb

1. 1:10
2. 1:10
3. 1:02
4. 1:07
5. 1:00
Total = 5 min 29 sec

Robin Lyons said...

hp Snatch 85/95/105/110/115/120(X)

Dead-lift- 70% 1RM 230lb

Achilies still f'd up sooo I did...
Shoulder Press 5 x 10
50ft Walking Lunge Overhead Plate Carry 45lb
25 Toes to Bar
50ft Burpee + Broad Jump

Pfeifalife said...

this was more or less a wash as globo gym was packed for monday. out of town all week for work and this sucks. had no bumpers so didn't feel comfortable going hard on snatches. worked on technique and then had to give up area as i had already occupied it for more than 20 minutes. this pissed me off so i finished up back at the hotel with Crossfit mainsite wod for the day. didn't count as i was in a shitty mood. DU's were ok and situps weren't bad. still didn't feel good over all.

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds