MW - phase 3

out of bounds

power clean and jerk - build quickly to a challenging 1 rep within 10 minutes post warm up; leave some there
rest 3 min after last set
snatch grip push press - 5,5,5,5,5; rest 90 sec b/t sets - focus on "active" shoulders
rest 3 min after last set
sprint row for 20 sec - in that 20 sec record the highest number of watts seen on the screen; rest 120 sec b/t sets; repeat 5 times
rest 3 min after last 20 sec interval
as many sets of 30 unbroken double unders in 5 minutes

post loads, highest watts achieved and sets for DU's to comments
good luck to all dawgs competing out there this weekend...leave nothing there only your sweat and blood...if there are any questions need answering, e-mail me

post wod fuel male:
above 12% - 35g prot/15g carb
8-12% - 35g prot/30g carb
below 8% - 35g prot/45g 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)


Geoff Aucoin said...

One day, I will go there...

Geoff Aucoin said...

And I'm guessing behind the neck is better for the PP?

Chris Dunkin said...

I'm out of the loop. Who's competing this wknd?

dan said...

Go get 'em Brent! Colorado hasn't seen anything yet! Best of luck.

Wes said...


Power Clean and Jerk - 190 (spent to much time with the lighter weights, was rushed at the end when it counted

Snatch Grip push press (behind the neck): 135-140-145-150-155

Rower not here till saturday, subbed burpees: 11-11-12-12-12

As many sets of 30 in 5 minutes: 7 + 8 DU's

2nd day of 5:45 WOD's feeling pretty good with it. 190 is the most I have ever clean and jerked and I was even trying to leave some there. It will interesting to see how AM WODS go when it is time for a serious gut check

Post WOD - 2 scoops Jarrow + 1 container banana baby food + 2.5 G of creatine

David X said...

Best of luck, Brent! Represent the Big Dawgs!

Greg Soneff said...

PC&J: worked up to 80kg (failed twice at 85kg in the jerk)

SGPP: worked up to 70kg for 5 reps (3 reps with 75kg)

Didn't have access to a rower today so ran sprints instead (20 sec @ ca. 90%)

DUs: 7 complete rounds (+3 rounds where I got tripped up between 20-25 reps)

rwcorson said...

C & J - 176#, failed at 186@ 2x
I felt slow on the clean today. Time of day?
Snatch grip push press - 98,120,130,142,149.5, this felt good
20 sec row sprint
625 (8), 658 (9), 714 (10), 726 (10), 737 (10) The higher damper () setting was definately better.
double unders - 8 sets of 30, was on 9 with 25 sec left and failed at 18 reps with 14 sec left. 9 sets doable and even 10. I took 10 breathes between sets.

Gord said...

clean and jerk- 172(had more but time ran out)

Snatch grip pp- I did a grip slightly wider than my normal pp grip. My shoulder and neck have been acting up after doing snatch and is still sore from the last time we did power snatch


Du -5 sets unbroken...tried a set time break.

KurtGP said...

KurtGP 154/46/m

got up to 155PR Clean and Jerk

row- 475,492,522,538,511

2x25,1x27 lots of others short reps

Chris Dunkin said...

pc&j: up to 215
sgpp: 135/155/165/165/175
row: 723, 782, 829, 820, 831
du: 8 sets

no pop on pc&j's, felt slow/tired. set damper at 9 for first row for some reason then to 10 for the rest. best power was achieved by keeping back vertical, and knees well past 90 at the catch; and foot pads at 2. I normally have feet set at 4. felt very good by the time i got to the du's.

PTS said...

pc+j- worked up to 195. felt good and defintely had a bit in the tank.

sgpp- 75,85,95,115,135. first time doing this. went behind neck for last 2 sets. left a little here too.

row sprints - 705,736,766,801,754. higher damper = more power.

DU's- 11 sets of 30 in 5mins. only one miss and that was on the 1st rep. finshed the last set on the buzzer.

Brian Maier said...

PC&J: worked up to 215

SGPP: 115,115,125,135,155 (behind neck)

row sprints:
842,835,913,875,876....kept sliding off seat. I think 1000 watts is possible if I could strap myself to the seat.

DU's: 9 unbroken rounds in 5min. Finished last round with 2 seconds left.

Felt good today after two days rest.

Good luck bro at competition!!!

Hixy said...

To Steve Smith:

I've been through the exact same thing. The reason I got the headaches was that I was worrying about things. Worrying and stressing about it resulted in poor sleep. This lead to poor recovery. And all of that resulted in headaches when I started working out.

Solution: Stop worrying, just do.

Another reason could be low blood sugar.

Couldn't do WOD today. I'll be back monday and then get synced in with the 3-day cycle and kick some ass.

GOOD LUCK EVERYONE THIS WEEKEND! Show 'em what you're made of.

Brian Maier said...

forgot to mention...row damper on 10.

Erik Luber said...

PC&J: worked up to 65 kg and failed at 70
SGPP: 25 kg, 30 , 35, 40, 45 (behind the neck)
row: 504, 574, 564, 551, 556
DUs: 7 rounds

Felt completely off today. Not enough sleep, just couldn't focus, weights felt really heavy. SGPP difficult for me, press up is easy, but lowering the weight puts a lot pressure on my lower back. Also feel off the rower seat. Although once I got to the DUs I felt great, didn't hit the rope once. By far best sets of DUs I have ever done.

Brent Maier said...

Team, thanks for the support guys! The 3 Sat workouts will be posted at 6:00pm Friday evening. 1 of the 3 workouts on Sat will be chosen out of 5 submitted affiliate workouts of which several contain DU's. So, their note was to bring a rope, chances are we'll have them. Goodie! Bring on the muscle ups and some heavy lifts and we’ve got a party!

I'll keep everyone posted on how things are going. Wish I could fly you guys down here as I'm not going to have the entourage I had for the regional quals.


Steve Smith: On the headaches, mid way through my 3+ year career with Crossfit, I had a bout of this mysterious pain at the base of my skull that resonated into the brain. After a lot of research, you'll find a lot of talk about weightlifters headaches, sinus cavity infections, dehydration, etc. For me it came down to all speculation.

Symptoms: When doing pullups, when it hit, the difference of stopping there or continuing to do 3 more was the difference of a headache throb or falling to your knee's holding your head while trying to hold back from screaming. Attempting to jump up on the bar at that point was impossible because of the pain. Believe me, I tried to push through it. Impossible! Wide grip snatches with squats would fire it up as well.

I don’t think that the head throbbing from GHD’s and HSPU’s were directly related although it was pretty bad during this time. I still get those today on occasion but it is rare and dependent on the combination of exercises in the metcon. These are two different pains although this seems to have gotten much better. May be that the vessels have grown stronger under the repeated stress.

My remedy: First thing I did was back off immediately with ANY exercise that caused it to flare up. I was hesitant on getting a fast cycle on pull-ups for a while along with loading up heavy snatches. If you feel it, go into an immediate substitution and continue on with the workout. Before each workout, do upper body mobility stretches with the arms, shoulder blades, neck. Become best friends with the roller to work your spine from the back of the neck and down. This hurt me for a good 6 months off and on and eventually went away. Try to work with it, without injuring it. I think it was related to a pinched nerve in the shoulder blade region caused by heavy snatching and overhead squats with WIDE grip. Back then, I would put my hands out to the edge of the bar for flexibility reasons. Since then, I’ve moved in about 2 inches from the ends. For some reason though, pull-ups were the ONLY exercise where when it started, it was like 911, everything was about to come crashing down.

Sorry for the long post but if it is the same thing, I know what you’re going through. This worked for me so listen to your own body.

Wes said...

I just recently started waking up at 5:30 to do get these WOD's in before school. I was just curious if people do these WOD's on an empty stomach first thing in the morning or do they have so pre wod fuel?

Lauren said...

Clean and Jerk- Worked up to 140lbs.

Snatch Grip PP- 65, 75, 85, 90, 95- behind the head.. The up wasn't bad-it was the down I was hesitant with.

Sprint Row- 401, 437, 440, 460, 450

DU- 8 rounds, had 2 mess ups. Was aiming for 30 every 30 sec.

Wes- I work out early am too, and it usually depends on the wod. If it is going to be a non-sweaty weight lifting wod-i may have a snack, but if its a full on sweaty wod or anything anaerobic (and the thought makes my tummy hurt) then I don't.
Like all things nutrition you may have to play around with it and see what works best for you.

Erik Luber said...

Wes - I also workout before school at around 6:30. In my experience I found that going on an empty stomach is best for me, if I get up and go directly to the gym. Although sometimes I might have some dried fruit beforehand if it more of a weight lifting WOD. Something you got to play with though, everyone is different.

Steve Smith said...


- Had plenty left in the tank. 10 minutes goes by fast!!

Snatch Grip PP:
185#, 185#, 195#, 195#, 195#

- Behind the neck.
- Felt good. More nervous about droping the weight on my head on the way back down than getting it up.

Sprint Row:
- Sub 135# SDHP for AMRAP in 20 seconds; no rower here.
10, 11, 12, 12, 12

Total = 6

- Let me tell you how happy I was failing on the 30th rep, twice.

- Headaches came on with vengeance during the double-unders.


Hixy, Brent, and anyone else interested - Thanks for the thoughts. I'll absolutely play around with yall's advice. Don't think it's stress/sleep, but I'll be honest with myself and think about this. Blood sugar is a good guess; I've noticed I'm starving as of late. Brent, you're dead on in your description of the pain - back of skull, radiates through entire head, debilitating. It's a very different sensation than the throbbing from HSPU or GHD sit-ups. Ironically, I'm right about year three as well. I'm hesitant to sub as this kind of stuff tends to go away for me with time, but damn, this is painful.

I appreciate your thoughts, sincerely. I'll let you know how things go.

For everyone else, thanks for tolerating the long posts.

Steve Smith said...

Lauren, from now on Metcon = Full On Sweaty WOD, and Weightlifting = Non-Sweaty WOD. Hilarious.

Leighanne said...

pc and jerk: worked up to 128#

Snatch Grip PP- 45/55/60/65/dowel rod... the pp part wasn't hard, it was the lowering - first time i've done this.

Sprint Row- 342/312/308/318/290

DU- 6 rounds

joey warren said...

Yesterdays WOD:
squats/ring dips
34/28, 34/20, 36/18

ghd raises/ K2E
10/33, 10/ 22, 10/18, 10/17, 10/18

11.5 rounds

total score=21,424.5

post wod= 35gP, 55gC (banana , dried apricots, 2 scoops protein powder, glutamine & BCAAs

Scotty Hagnas said...

PC+J: worked up to 170. Clean felt slow and weak so I kept it moderate, but the jerk felt like I had quite a bit left.
SGPP: 95/105/115/125/135 All behind the neck. First time w/these; main problem returning smoothly to the back.
DUs: Scaled this: 11 sets of 3. Yes,3. I've gotten fairly decent at doing these the double-single-single-double style, now working at getting the doubles continuous. Some of these sets went to 8-10 before I tripped, so I'll up the ante next time.

PWO: 35p/45c Sweet potato puree, hot Italian chicken sausage, applesauce.

I'm holding tomorrow's WOD over for Sat am, where it will be part of my "birthday WOD"....tradition around here is to throw b-day WOD parties... At least I'll have a group to suffer with! 43 today; getting old!

deejay said...

PC&J - 220/230/250/264 - (PR is 274)

SGPP - 155/198/208/218/228(4)

ROWS - 805/891/889/932/878

DU's - 4 sets... couldn't find a rythm (did 7 sets in 4 mins on Aug 24th)

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

Wes--I workout in the morning(b/w 5:30 and 6 am start)

I eat a handful of nuts. If the work out is all heavy lifting with rest time (not metcon) I bring food to eat during the work out.

September 10, 2009 2:26 PM

Garage Crossfitter said...

Tough day for me... i ate 4 brazil nuts at lunch today and 2 hours later i was very sick to my stomach with my head in the toliet. I googled brazil nut and vommitting and i guess those nuts are very high in selenium which can lead to toxicity, and i had all the symptoms. I had eaten those 2 times prior to this a few months ago and i had the same sick feeling but never puked, but it wasnt until the 3rd time eating them (today) that i figured it out, STAY AWAY FROM BRAZIL NUTS. GEEZ

so anyways i gave this wod a go but it was performed at a very low intensity as my stomach is still off and my energy levels are low...

PC and Jerk 185, pr is 225, good for 240 now.

sgpp 95 115 125 135 145 easy

576 630 640 633 640 on a model B

DU done in oly shoes (mistake)
30,19,14,30,9 ,30,5,16,12,12,8,9

3 sets

rest up, eat, stay away from brazil nuts, back at it tommorrow, WHOOOOOOOOFFFFF DAWGS

Laura said...

PC/Jerk--worked up 108lbs Form was off all day.

SGPP: 45/50/55/65/70 Lower was hardest

Row: 390/394/392/398/395

rwcorson said...

Brent, good luck on the weekend.
Scotty, good luck on the weekend. Us older dudes need to stick together.
Garage, tough going.
Wes, I really think it depends on the WOD. An intense metcon with an empty gut is okay. Heavy lifting for loads with an empty gut, might not work as well. If it's a combo, I think empty is better.
Also, check out the Games main page. Past champs never have to qualify again. Congrats Coach.

joey warren said...

workout #2 today

C&J - 225lb

SGPP- 115,125,135,155,165

ROwer- high watts- 651

5 min DUs- 6 sets

QUESTION FOR ANYONE: How does your nutrition on double days differ from single days? Do you mimic the same post workout fuel on double days/triple days as you do on single days?

David X said...

PC&J: 125/145/165/175/185
SGPP: 95/115/135/155/165(f)
Watts: 581/659/656/664/670
DU sets: zippo

SteveC said...

I'm going to be taking a little break from here. Gotta go work on some o-lifting. I figure I'll do some o-lift 3-4 days a week, and then do some name WODs 2 days a week just to stay fit and keep up the work. Any recommendations?

Joel B. said...

pc&j: 170...left some
snatch grip PP: 115/120/125/130/135
first time doing these except when getting the bar up for OHS. Start higher next time.
High watts: 500 d5, 502 d5, 514 d7, 536 d10, 563 d10
DU's: 5 sets of 30. broke other sets at 18, 19, 16, and 27

Ryan G. said...

C&J 182#

SGPP 108/118/128/138/148

Rows 883/853/803/791/767

DU'S x4 unbroken sets of 30.

Scotty Hagnas said...


I fuel doubles/triples pretty much the same: liquid PWO nutrition immediately following, then solid food about 45 min later. What I eat in this meal depends on what the next workout is, and how much of a break I have btwn WODs. (eg: more carbs if more endurance oriented, with some protein and fats) I eat more if I have a longer break, less for a shorter one. After the workouts are done, I usually eat more than on a regular day.

EHR said...

Eric R.
PC&J 200(PR) Could have gone heavier but time was the limiting factor.
SGPP 135/145/155/165/185
Row 525/625/649/672/651
DU's 6 sets of 30

Heather R.
PC&J 100
SGPP 55/65/75/75/75 Lowering the bar back down was difficult
Row 281/309/320/318/322
DU's 1 set of 30 need to work on these

Ali Loach said...

PC & J - worked up to 120 felt good but ran out of time
Snatch Grip PP - 45/55/65/75/85 *never done these before and wrist was acting up so I didn't push it too much.
Row - The first two rounds I wrote the avg wattage....realized when I was reading over it during my second rest period so I decided to do 2 extra and write down the RIGHT numbers :o)
363/374/355/411/409 - I think the purpose of the workout actually started to sink in during the last two rounds. Looking forward to doing this again and actually USING my brain :o)
DUs - 4 rounds (rats)

OPT said...

steve c, depends on your goals...if you want to become more fit, there is no recommendation i can give you...if its specialization - see Everett's site...he includes some short met cons along with oly stuff...enjoy

Evan Johnston said...

Super short for time but HAD to get some oly work in so got a quick power clean and jerk session in at CFC.

Worked up to 185# with lots left which matched my previous squat clean and jerk PR. Thinking that is most likely a lot higher now.

This stuff works

Sweeney said...

PC&J: 175 DJ taught me plenty on the jerk. Lotsa work to be done

SGPP: 155lbs singles - misread the post

Row Watts: 633/635/684/682/699

DU's: 9 sets

Did part C and D morning after.

Pfeifalife said...

PC&J: worked up to 129 kg was tuff but felt strong with it
SGPP: 89/110/100/105/114(f@4) (behind the neck) made too big a jump on second set, still got it, but wasn't going to be able to maintain it for another 3.
row(did 20# vest sprints): don't know distance covered as it was late but was fairly consistent in sprints)
DUs: 0 rounds! have a nike jprope and it kept twisting around its self, there by making itself shorter and then catching my feet. most i got to was low 20's. switched to beaded rope for last 2 mins but shoulders were too smoked to turn it over for 30 straight.

Liked this wod a lot!

Jefff said...

Got this one done a day late (Friday Sept 11)

power C&J - 175# (clean felt off)
SGPP - 95/115/125/135/145
Rows - 623,624,601,695,731 (Damper = 10) - Shorter strokes got me way more power. Figured that out in set #4.
DUs - 7 Rounds.

YoungManRumble said...

Power clean - 95kg
SGPP - 40kg,45kg,45kg,50kg,50kg
Row - 630, 689, 605, 521, 650
DUs - had to pass

On the SGPP I did this from the front.

Row - played with various dampers

Martin Altemark said...

PC&J: 87.5kg
Snatch grip push press: 50kg, 60kg, 70kg, 72.5kg, 72.5kg
Row: 573, 593, 563, 536, 542
DUs: 0. But at least tied 14 together without single-jump inbetween. Eventually I'll get it I imagine.