WGM - phase 3

Dunkin Donut shop

for time;
Run 800m
20 push press - 75#/50#
50 unanchored sit ups
Run 600m
35 push press - 75#/50#
35 unachored sit ups
Run 400m
50 push press - 75#/50#
20 unanchored sit ups

post time to comments

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


PTS said...

situps with hands locked behind head,elbows touch the knees.

Wes said...


PTS said...

I use my car to measure out these distances, so thye are close but not pinpoint. Does anyone have a more exact way to measure?

Good luck this weekend Brent, smash it.

Wes said...

PTS i noticed you are in NY, Upstate or the City? I recently just started school in seneca falls.

I also want to note that i messed up reading the WOD this morning and did anchored sit-ups. I am still getting used to these early morning WOD's and I have trouble thinking in the morning

David X said...

PTS. Google gmaps pedometer or use mapmyrun.com. Both use the same interface. Pretty easy. I also have agps on my iphone that I use to track distance.

WES. I live in Farmington.Give me a shout if you ever want to do a WOD.

Todays time:

rwcorson said...

try wwwMapMyRun.com

Jefff said...


To get exact like I do (I'm anal), I bought a measuring wheel from Home Depot. If it is a long route (3k, 5k, etc), I use my wife's road bike whcih has an odometer on it. It is exactly the same as what I measure with my measuring wheel.

Sweeney said...


I bought a Garmin GPS. It's great for the running WODs. It has interval training, Tabata timer, distance calc's, a run buddy etc....and you can take it anywhere.

For me, it was worth the $$.

Gord said...

unanchored situps are very slow

Good luck this weekend Brent!!!!

Gord said...

local dawgs---I plan to work out at 6am during the week. I am looking for somebody to push me and me to push them. Any takers!

Yes DJ and Mack.....I do miss you guys in the morning.

PTS said...

Guys, thanks for the response. I think my car and the odometer work to get it darn close and as good as GPS and the others would do. The measuring wheel may just satisfy my need for exactness.

Wes I live in the Binghamton,NY area. About 1 hr 45 mins from Seneca Falls.

Chris Dunkin said...

@ the donut shop

Chris D 14:55* subbed row for run
Ryan C 18:18
Kurt T 18:54
Rian Y 19:48
Marcu A. 20:12

chose to row and give the ankle more time to recover.

doughnut's were the topic of conversation this am. Marcus confessed to eating a doughnut with vanilla cream covered w/ cap'n crunch w/ crunchberries from this place; VooDoo Doughnut
He works for Mercy Flights and the crew returning from portland this past wednesday was kind enough to bring the offering. You can see the pic on the top right of the "our menu" page. no one could top that.

Geoff Aucoin said...

Ali, love your new profile pic. Congrats on gettin' hitched; now get used to this question, 'so when are you having kids?'

Ali Loach said...

Thanks Geoff. What's a CrossFitter's wedding without a few DBs :o)
And yes,the questions have started already......

Brian Maier said...

13:15 RX

finished 1st round at 4:50
2nd round at 9:15

....unanchored situps were slow. everything unbroken except last set of PP (20,15,5,5,5)...shoulders had nothing left.

Rory Hanlin said...

Yesterday I ruckmarched 12 miles with 55lbs in just under 3 hours.

This morning I did yesterday's WOD

PC&J: 290x1 (PR is 300)
SGPP: 185, 205, 225, 245, 265x3
Row in Watts: 847, 927, 974, 900, 844
AMRAP DU in 5min: 9+1 set of 28

Steve Smith said...


Leighanne said...

15:53, pushed it as hard as i could, left nothing in the tank!

Liz, great job today - thanks for the push.

good luck Brent, give it all you got!

Gord, you forgot to sign out - good think i got to the computer before Geoff!

Erik Luber said...


Track outside is ~650 m, so just ran that same distance every time. I think all of this running pace work we have been doing is finally starting to pay off. In metcons with runs my first round is typically blazing fast and then all successive runs horribly slow. Difference between first and last runs was only 10 sec today. Died on last round of PP (15/24/33/40/44/50).
Think I am going to buy a measuring wheel today, would be nice to know the exact distance.

KSC said...

15:09 rxed

joey warren said...

The double day killed me yesterday and my shoulders are smoked so I did:
400m sandbag carry
20GHD situps
20 unachored abmat situps
400m run

recovery 1000m row

Lauren said...


looking forward to rest day tomorrow.

Good Luck this weekend Brent!!!

Brent Maier said...

Thanks everyone! If I have time, I'll try and post a standings update after Saturday's events.


Greg Soneff said...

14:02 (first 2 rounds of PP were unbroken and only broke the 50 reps twice, which is a feat given that the little voice in my head told me to put the barbell down at least 100 times)

Shoulders are totally fried after the past few days.

happy rest day!

Jefff said...


1:38/3:40(push press & sit-ups combined)

Push press on last set killed me (12,8,5,5,5,5,5,5). Running felt good and more relaxed than normal.

Nice work to everyone who post their scores regardless if they smoke a WOD or get smoked themselves! Interesting to see everyones strengths and weaknesses.

Will try to hit yesterday's WOD tonight. Good opportunity to test recovery today.

Garage Crossfitter said...


I was at 11:35 coming into last set of push press, they wrecked me.

all unbroken except last set of PP and runs were all @ a 6 min mile pace and felt great, no recovery needed after this wod but shoulders are toast.

PTS nice job man

rwcorson said...

16:30 Push press became very hard. Muscular failure was iminent. Down to 3 & 4s in the rd of 50.
Runs felt good, I need to push more into the tough zone and stay there.
I wasn't out of breathe at the end, but my shoulders were done.

Jefff said...

Good luck Brent. Kill it!

Pfeifalife said...


big ol' suckfest on the runs. grew a nice and big blister on the ball of right foot near my big toe on the first run. Maybe God is trying to tell me not to run in chucks...Still, my foot wasn't what broke my time, running in general. PP wasn't bad broke up the last one (15/10/10/15). situps were slow but unbroken. my transition times were slow as shit. Probably had 30secs or more after each run just sucking wind. will work more on running technique on the side...

Chris Dunkin said...

Good luck Brent.

Garage Crossfitter said...

Brent- Eat them ALIVE

David X said...


Is there s website to follow your performance?

Steve Smith said...


Walk in the door.


Cool Down:
Crawl out the door.

Smash it, Brent!

Rob Ottesen said...

Same with Rory

yesterday 12 mile ruck march 55lbs finished in 2h44m
got a huge blister on my foot was totally wrecked yesterday so i did that WOD.

worked up to 265 PC&J

SGPP first 2 i didnt realize they were PP

125, 135, 165, 175, 185

bar coming down was sketchy neve done these before i liked them.

865, 871, 861, 869, 870
damper setting 6 should have played around with it.

no DU i forgot gym bag i did workout in uniform today.

Ryan Clark said...

18:18 in the Donut gym. The 50 push press in the end caught up to me.

Evan said...

A.M. - OPT consult with THE Geoff Aucoin, "indulging" him.

P.M. - warming consisiting of listening to Geoff's indulgences, foam rolling for a little over an hour and cursing his name. Must say however, that his suggestions did help. Everything felt real good.

WOD - 13:16.

Push presses were killer at the end, may have been a couple that were a touch "jerky"

Feeling real good. Thanks G

Sweeney said...

Well, I've been told by my Dr. to keep my intensity moderate (long story), so I have been trying to go against the CF grain and follow his advice, but it's starting to get to me, so today I thought I would try a little harder.


The runs felt horrific, especially after the sit-ups, but all in all I feel pretty good. I think I could have pushed the runs harder, but I was trying to save some gas for the PP.

Brent M - Good luck tomorrow. We'll be waiting for the updates!!

Brent Maier said...

Hey team, the Saturday workouts have been released. Been waiting around the house for this announcement. We're off for Denver. Ouuuuu

Their website is http://www.frontrangecrossfit.com/ but I'll post any standings to the blog as long as I'm not pulling up last place. :)


Saturday's Workouts

The Lift

Two hand overhead, anyhow.

The most efficient way to accomplish this will be with a clean and jerk. You must lift the barbell from the ground to overhead and finish in a stable, non moving, locked out position. We are not using USAW rules, and press outs, while very, very inefficient; will not be cause for a "no lift". That's why we aren't calling it the Clean and Jerk.

The women will be starting this event at 9:30 AM. The men will be starting at 11:30 AM. There will be 3-5 athletes assigned to a platform, and each platform will have 30 minutes for each athlete to complete 3 attempts.

At athlete check in (7:00 - 9:00 AM) each athlete must declare their opening attempt. You will be grouped on a platform with athletes that are opening with a similar weight. The lightest opening lifters will be lifting first. Weight does not come off the bar for each lifter. So if you miss your opening attempt, you will have two more tries to make that weight, but you will not have the option of removing weight from the bar. So choose your opening weight wisely.

The Run

1000 meter run for time

The men will be starting with the run at 9:30 AM, in the reverse order of your opening lift declaration. The athletes with the lightest opening lift will run first. The women will start running at 11:30 AM. Everyone will be running in heats of 10 runners. Heats will start every 15 minutes.

The Couplet

5 rounds for time of:

21 barbell thrusters, 75 lbs (55 lbs)
21 double-unders

You will be able to use your own jump rope, so bring one if you would like. We will have jump ropes to use as well. This workout has a 12 minute cut-off.

You will be able to sub 5 jump rope singles for each double-under, but that is a modification and will put you out of the running for the overall win.

Sunday's Workout

This workout will be a CrossFit workout in the 12-20 minute range and will be picked out of a hat, in front of everyone at 6:00 PM on Saturday night. It will have a 20 minute cut-off and the first heat will start at 9:00 AM on Sunday. The athletes with the longest accumulated time from Saturday will start first. The start list for Sunday will be published on Saturday night by 9:00 PM.

The Scoring

We will be using an "Every Second Counts" format, so the lowest accumulated time from all of the workouts will be the winner.

For The Lift, the difference in pounds between the best lift and your lift will be converted to seconds and added to your run time.

deejay said...

13:57 - runs were slow, but felt a little better than normal... Only broke the round of 50 PP (25-10-10-5)

deejay said...

Good luck Brent!

Joel B. said...


Felt slow for the whole thing. Like the crap food over Labor Day weekend caught up with me today.

Rory Hanlin said...


Good luck Brent, represent!

Paul said...

Like an idiot I missed the un attached to the unanchored sit ups and I did all sit ups anchored. Stupid.


EHR said...

Eric R.

Heather R.

unit said...

A bit behind... Work has been kickin my butt lately... Busy busy but enjoying it!...

Yesterday's WOD

CJ- 223lb... EZ... But it's all the wt I have...
SGPP- 135/155/185/198(3)/198(4)
SDLHP- for reps in 20 sec- 11/12/12/12/12
DU- 9 complete... Fractions of 17 and 24


unit said...

Kick @$$ Brent!...

unit said...

Oh... sdlhp was with 155lbs...

Evan Johnston said...


Not focussed and messed up a bunch of push press and did them as push jerk instead. Need too work on this movement as I redid quite a few reps. Good learning experience though.

Good luck Brent!

Steve Smith said...

Ahhh! Unit you suck. I use 135#, you use 155# Awesome.

PS. Got your email, responce coming. Thanks.

Brent Maier said...

My heat for the 1k starts at 11:30am with c&j soon after. The heavier starting weights were suppose to start first so my fueling strategy is a little off. I left the watch at home today. It's on!

Updating on Facebook for all those social big dawgs.

Scotty Hagnas said...

Did this with a few friends early this am.
15:05' I think I PR'ed my 800 time in the first round. Last set of push presses got a little slow. My friend Adam killed this at 11:58'

Then, my birthday "gift"- 500 double unders for time. 32:52' Shoulders smoked! My rope broke with 10 reps to go, as everyone sang happy birthday.....

PWO: 30p/60c Refuel+whey+greens+BCAA

PTS said...

C+J and 1000m run? Sounds like a repeart of the Western Canada quals. You are well prepared Brent, good luck.

Brent Maier said...

1000m time: 3:15:28

Fastest time today was in my heat at 3:02. Every one of you flashed through my mind during the dark and lonely second lap.

unit said...

WOD - as rx'ed (x 77lb pp), runs were 100m turn arounds...

Scotty... Happy bday!... Sounds like a great present!... My bday 2day as well and trying 2 think of a gd bday gift 2 myself... A nap mayb in order, however!...

Steve... Hahahaaa awesome!... Looks like we had quite the similar wod and numbers... Nice job!... Would like 2 work my way up 2 bw on that exercise 4 similar reps... (190)... Bc hell, u gotta pull ur own wt around here!...


unit said...

Brent... Nice job man... Keep kickin a$$!...


Brent Maier said...

C&J was 245#. Had another 15+ in the tank but played it a little safe for my last lift considering each pound under max lift is a second penalty.

3 hour rest now before the thruster crusher wod. Feeling good!

Evan Johnston said...

Happy Birthday Scott!

Brent Maier said...

Thruster workout wrecked my legs pretty bad. 75% of all competitors didn't finish it in the 12 min cutoff. My time was in the 9 minute mark. I was in 9th place after 2nd wod. I've moved up with wod three somewhere in the top 7.

Tomorrow is going to be brutal. Coach, that thruster workout would be a great big dawgs workout. Absolutely brutal.

Nighty night

Brent Maier said...

Sundays WOD

5 rounds of:
9 chest 2 bar pu's
9 sdhp 95#
9 burpees
9 power snatches 95#

Martin Altemark said...


Now I have have no shoulders anymore.