WMG - phase 3

Anvil - Part 2

Power Snatch - 3,2,1,3,2,1,3,2,1; 90 sec b/t sets
(increase load for each and every set so last 3,2,1 is the most challenging; drop weight after each rep to ensure a perfect set up position)
rest 2 minutes after last set
3 sets for total time:
Sprint Run 400 m @ 100%
21 chin ups
rest 3 min

post loads and time for met con to comments

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)

36 comments:

Geoff Aucoin said...

The Anvil or the Abattoir? Gawd.

Jason? Jaaaaason?

Anonymous said...

We rest 3 minutes between each round of run/pull-ups?

David X said...

Anvil...awesome.

rwcorson said...

Anonymous, you have it right.

Rory Hanlin said...

Unit,

Part 2 is looking great. The weights look awesome. Keep it up until the eventual merger.

By the way, part 1 got its first real client this weekend, and we are working on a possible second

Guerrilla fitness at its finest...

Garage Crossfitter said...

power snatch
3/2/1
95,115,125
130,140,150
155(pr),160(pr),170(pr)

the 160,170 were real sloppy but i nailed them
I had one of those ah HA moments today with the snatch. Coach burg always says, keep that back angle the same and shoulders over the bar until mid thigh, well i started working on that and also the scarcrow position and boom it felt great, but much more work to do.

metcon
5:44

1:47,1:49,2:08

Last round felt horrible, last 150m legs were DEAD, similar to the feeling from running the hill in aromas, not sure why they were so bad, and the last 10 pullups were the slow kip, sub 2 on all rounds was my goal...

Garage Crossfitter said...

"The deer hunter" also has its first client next week, HOWLLLLLLLL!!!!!!!!

Gord said...

Power snatch
93/108/115
111/125/130
120/135/137.5(PB)

metcon
1:55
2:01
2:02

Total- 5:58

the trench at OPT and a turn around 200m slowed down my goal of being under 2min per round.

Laura said...

Power Snatch:
56/61/66
66/68.5/71
68.8/76/80

Run/Chins: 2:11/2:12/2:19
Total: 6:41 A bit slower than I was looking for--last run was slower and lost my kip 3x, but stayed on bar.

PTS said...

ps- 100/110/120
130/140/150
2x160/160/170(PR)

1:48/1:58/2:07 total - 5:53
200m turn around sucks. had to break chins in 2nd and 3rd rd. could not make myself go at 100% for the runs when I knew 21 chins were coming.

Paul said...

3. 115 2. 125 1. 135
3. 125 2. 140 1. 150
3. 140 2. 145 1. 160

rd1: 2.11
rd2: 2.22
rd3: 2.45

EHR said...

Eric R.
Out of town yesterday so ran a 10 km and then Heather and I did intervals in the surfski and kayak.

Power snatch
3/2/1
95/115/135
115/125/140
125/140/150(PR)
Met con 2:11,2:05,2:18

Heather R.
Power snatch
3/2/1
50/55/60
60/65/70
70/75/80(f)
Met con (did asst'd chin ups w/ band)
3:10,2:59,3:10

Rory Hanlin said...

PS
3 2 1
155/175/185
165/185/205
175/205/225

It rained so I didn't run.
I was itching to do Diane, so I did that instead

Diane: 3:43

rwcorson said...

98x3,108x2,118x1,103x3,118x2,128x1,113x3,133x1,138x1, rested 3 mins 143x1PR
Metcon-total 6:23
1:59,2:02,2:22
Last set of pull ups broken.

joey warren said...

im a day behind because did my affilliate FGB Friday, Ill try to catch up this week.

"Deer Hunter"
9:36

Leighanne said...

55/57.5/60
62.5/65/67.5
70/72.5/75
felt really good with ps today!

9:27 (2:59/3:07/3:21)
pull u:p's slowed me down

Laura, nice work girl!

Jefff said...

3/95,2/100,1/105,3/110,2/115,1/120,3/125,2/130,1/135 (pressed it out on last rep)

Metcon - 1:44,1:51,2:00
Total - 5:35

rwcorson said...

Jefff & Garage, nice work on the metcon.

Wes said...

Power Snatches
95/115/135
115/135/140
135/145/150

150 is my PR, last time I did it, it was extremely ugly. Form improved today on it.

Metcon (Subbed rowing 400 since I don't have 400 measured out yet, and besides I suck at rowing)

2:02
2:10
2:30

Rowing made pull-ups so hard

rwcorson said...

Note to self- don't go to Callaway Park right after a hard WOD & lunch! Wooooof!

Brian Maier said...

115x3,125x2,135x1
145x3,155x2,165x1
165x3,175x2,185x1(PR)

Metcon: 5:51

1:58,1:54,1:59

all p/u's unbroken but wish I could speed them up...slow lanky kip is killing me. Quads are so sore from 84 total thrusters yesterday so took it easy on 400's today.

Brent Maier said...

38/6'2"/194

P-Snatch:
1) 40/45/50kg
2) 55/60/65kg
3) 70/75/80kg (176#)

Metcon: 5:58 (1:47/2:02/2:09)

Notes:
Metcon - Ran this outside my house on the hilly 400. Sucked! First round the pullups were unbroken but transition was slow on the drop and back to the upward motion. First 11 on the 3rd round was beautiful. Finished it out strong.

Power Snatches - The form was horrible on the 75kg snatch for some reason. 80kg was much better. Not a PR but good enough for today. Didn't eat very well yesterday while out camping and then today with all the unpacking etc. Running on stored reserves today and there is no excuse for that. Heading to the store, getting back on track tonight.

Love the gym pictures guys!

unit said...

Thanks Brent, David...
Rory, it's def comin along bro... Ud love it!... We now have a place 2 trash and slaughter ourselves when u visit!... and Ive had one client thus far and another few interested already!; it's pretty exciting!... Can't wait 2 visit in 2 wks!...

Joey... Fabulous job on 'the deer hunter' yesterday!...

Today's WOD

135 / 146 / 155
146 / 161 / 172
155 / 172 / 185

subbed on the metcon...
With 50lb wt vest, 3 rounds
Hill outside my house (~225m)
12 pullups
work time (not icluding downhill trudge - rest)
1:58 / 2:14 / 2:19

~gm2

deejay said...

can't really remember my numbers for snatch... I know I worked up to 201# for a single...
metcon - 2:09/2:30/2:54 - my running needs some serious work...

kurt said...

last 3 sets
#105,#110,#115F
2:15,unbroken
2:34, 15,6
2:47, 12,5,4

Blaine said...

85/95/105
105/115/120
125/130/135 (pressed this one out)

Metcon: 6:03
1:51
2:03
2:09

Steve Smith said...

Power Snatch:

3/2/1

155/165/175
175/185/195
195/200/210(f)

-This was the first time I've maxed on PWR Snatch. Was very excited. What an awesome, fun lift!

-Slowed way down on the last round trying to max it out. Was very excited. Think I'm strong enough now to get 215, but will have to get some form down first.

Metcon:

Total: 11:27

Total work: 5:27

- Runs all done on a treadmill, so even at max speed, the 400m could only get to about 1:23 or so. This is fine for repeats, but a 1:23' 400m is not a 100% effort for me.

joey warren said...

PS 3,2,1
105,125,135
145,155,165
155,165,180(f), 175

metcon
100% 400 m run + chest to bar butterfly pullups
1:48, 2:01, 2:21

hard to run 100% and made pullups very challenging- every set broken: rd1 12,9 rd2 8,6,4,3 rd3 6,5,4,3,3

Greg Soneff said...

Better late than never.

PS:
40/45/50kg
55/58/60kg
60/60/60kg

Could probably have increased weight towards the end but form and stamina were fading quickly. First time going for a PS PR so decided to stick to technique this go-round.

Met-con:
Rd 1: 2:30
Rd 2: 2:56
Rd 3: 2:56

Subbed 400m row, which I paid for in the pull-ups.

Shoulders are fried.

SteveC said...

95/105/115
115/125/135
125/135/145
Had major issues with grip, the bar I was using doesn't have knurling anymore!

Treadmill and slow on metcon
8:06

Not sure whats up here, but since last week, I feel my times have been pretty shitty. Gotta get back to better performances

Scotty Hagnas said...

I'm caught back up again. Posted other WODs on their respective days - did Sat running WOD Sunday while camping, Sunday's WOD earlier today. I definitely felt the fatigue from the earlier workout on this one...
2:15pm
PS 3/2/1 (wave loading)
110/120/125
115/122.5/127.5
117.5/125/130
Felt slow, not explosive. Disappointed in these.
Metcon: 2:04/2:25/2:46=7:15'
Legs cooked by the final round.
PWO: 35p/45c Fresh juiced carrots and celery + egg white protein, 1/2 banana, goji berries

Long stretching/mobility session afterward.

Lisa M said...

55/60/65
65/70/75
75/80/85

felt good but i think my grip might have been too narrow the last 85 was more of a push press at the top

run/pullups KILLED me i wanted to quit so freakin bad!! My knee is still hurting a bit but i pushed through 2:17 2:35 3:01

Mack Lar said...

Power Snatch
115/135/145
135/145/155
145/145/165PR

All runs done on a treadmill
5:47

Michelle said...

Been doing a other things lately because of the shoulder. Did the power snatch and since pull ups are pretty painful right now did 300 double unders in as few sets as possible.

power snatch:

3/2/1

52/62/72
77/82/84.5
87/92(pressed out)/94.5(no press)

300 double unders in as few sets as possible

5 sets

Kathleen said...

Catching up from SFO WOD's:
Sun - off
Mon Sept 7 5 rds @ 83# (same weight for all movements)
5 Dead Lift
7 Power Clean
10 Push Press
total 14:30

Tues Sept 8
5 rds of heavy back squat X 5 and 1minute row with approx 2 min btwn rds:
135/259m
135/262m
135/262m
135/264m
135/252m
total row 1299m

Martin Altemark said...

Working a couple of days behind.

PS 3,2,1
40kg, 42.5kg, 45kg
42.5kg, 45kg, 47.5kg
45kg, 47.5kg, 50kg

metcon. Runs on threadmill.
2:07, 2:09, 2:13