WG - phase 3

"the deer hunter"

21,18,15,12,9,6,3 rep rounds for time;
95#/65# thruster
Toes to Bar
post time to comments
bar cannot be taken from rack
arms and body at full extension at bottom of T2B, any part of foot touches at top to constitute a rep
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% - 25g prot/20 g carb
12-14% - 25g prot/30 g carb
below 12% - 25g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

32 comments:

Geoff Aucoin said...

BAH-HAHAHAHAHAAAAAAA!

Nice one, Josh.

David X said...

Hey I recognize this place!!! Are we all submitting our personal spaces? Did I miss a memo?

David X said...

I just noticed the rifle... Josh just revealed his motivational technique! I would never have gotten my first muscle up without it!

Greg Soneff said...

it looked so harmless...and then it smoked me!!

17:55 (kipped the T2B but maintained full extension)

This WOD was definitely harder than I expected.

Hixy said...

17:50, subbed 80#. Full extension on every rep.

Garage Crossfitter said...

12:27
-thrusters unbroken, not bad
-Toes to bar- tough, i do not have the fast kip down yet with these, so that slowed me down and my abs are still real sore from GHD's other day.
- sub 10 if i can get the same speed as the Knees to elbows

Geoff thought you'd like that...

Brent said...

We're on our way up into the mountains for an overnight camping trip. We'll be back on track tomorrow afternoon. The next cycle, I will be trimming back to moderate intensity and skill work to prepare for my competition next weekend.

Ryan G. said...

Time - 17:04 as rx'd.

- No rythm on the T2B. Thrusters were slow, alot of rest in the racked position.

Jefff said...

15:58

Have not figured out an efficient kip on the T2B (yet). Thrusters improved but not great.

Legs blasted from yesterday. Took over an hour of warming up/stretching before going at this one.

Jefff said...

Greg,

I don't think you will find any harmless WODs on this site..

Rory Hanlin said...

11:55

SteveC said...

14:01

Too slow on first round of Toes to Bar

David X said...

14:39

Laura said...

Yesterday's workout:

200m: 44sec/40/40/39/39/40--mostly flat part of Aspen Drive

500m runs--was aiming for 2:30 (25min 5K pace. Times: 2:17/2:17/2:18/2:15. A bit faster than 5k pace, but it was harder to run slower. This is what my body wanted to do, and who am I to argue, especially when running!

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

tried to 'catch up' from the last few days...
thurs - phone broke and spent the evening at home and the store trying to get it fixed... luckily all is well now...
fri - on call... worked from 6am until 3pm sat... fyi there is a nice pic that one of the nurses posted on my facebook page of what i got to do for 10min in the wee hours of sat am... busy night mostly except for that nap...
sat- after i got off work at 3 i crashed for a few, got up to eat and lazily watch tv for an hour or 2 as i drifted back 2 sleep...

today:
warm up - parallette hspu x 5, hang board work

hang power snatch
135 x3 / 146 x3 / 155 x2 / 161 x2 / 172 f / 172 f

3 min rest

75 x 30in hurdle hops (one hurdle, back/forth turn arounds)
~ 3:11

10 min rest

25 x kb high pull burpees w/ 18kg kb each hand (2:06)
30 sec rest
25 x kb high pull burpees w/ 18kg kb each hand (1:48)

10 min rest

200m (100m w/ turn around) on 2 min
34 / 33 / 33 / 32 / 32 / 30

10 min rest

todays wod:
~12:21
finished the first round in 1:45... went for broke and def broke myself early on...

~gm2

Gord said...

16:19

Due to flexibility issues I developed a mental block with thrusters when I started crossfit. Flexibility is no longer anissue...but the mental block lingers every once and a while. Today I gave thrusters way too much respect as a result. Did the first 21 straight and then started every set with 6.... I know I can do more ...this is simply mental error and a lack of will to compete. But I gained some confidence today and left good and pissed I didn't push harder on them. Until next time!!!

T2B..did sets of 2 with quick breaks...just lost kip motion after2 and abs hurt like hell from the GHD

Gord said...

Lots of great times out there...nice work ladies and gents.

Flemming you are tearing it up of late. way to go buddy. Shelly I am looking for your scores!

Where oh where has my Sweeney gone?

Erik Luber said...

17:08

14,12,10,8,6,4,2 reps rounds for the thrusters @ 40 kg, T2B as Rx'd. Based on my time I think this was a good sub. Thrusters felt strong for the first time ever. T2Bs were surprisingly difficult.

Leighanne said...

17:58
thrusters felt pretty easy, toes to bar were tough

did wod with Shelly and Liz - great push girls.

Brian Maier said...

15:11 - RX

each round looked forward to the thrusters...T2B's were brutal. Definitely still feeling abs from GHD's.

rwcorson said...

14:43 as rx'd
My wife did the WOD this am with OPTmommy & Jefff's wife. 16:55
Well done Liz!

sHELLy said...

17:35

Battled it out with E-dawg and L-dawg. E-dawg won. Good fight today.

Gord - I have to go back to puppy training for a while, so there won't be many (if any) posts from me.

PTS said...

yesterday did not have time for the runs but warmed up quick and did "Jeremy" in 12:38.(PR)

16:27. T2B were done on rings. poor nutrition on the weekend and I felt it in the middle.

Mack Lar said...

12:24
Still feeling the GHD's and L Ups just like everybody else.

Paul said...

16.07

My abs are wicked tender!

depaul said...

Woke up this morning with raging allergies and no energy despite sleeping for 12 hours. I went anyway and had no air or intensity, or timer, but I think it was probably around 20 - 25 minutes. Pathetic...and I was just happy to finish. Oh well, I said I would post my failures along with successes. Hopefully the energy is back tomorrow.

And yes, my abs were still sore (although that was the least of worries).

deejay said...

13:40

Lisa M said...

15:52 thrusters were ok finished from 12 down unbroken.
T2B were brutal as always but I must ne getting faster as my time was respectable

Steve Smith said...

Total time:

9:44

Wanted to quick half way through the first set of thrusters. Knew this was going to suck.

Toes to the bar was the limiting factor. Until the round of 6 or 9 this was generally broken into three sets each round.

Scotty Hagnas said...

Catching up today, 9:10am:
15:52' Rx
Middle thruster sets broken, slow kip T to B. Need to learn the fast kip on these. Glad to have had a few extra days to rest my abs before this!
PWO: Refuel, whey, greens 30p/50c
Will catch up yesterday's WOD later today.

Martin Altemark said...

Hi from Sweden everyone. New here and will trail a bit behind because of logistics & time issues.

15:51 40kg (even metrics for me..).