Sat, April 24th, 2010

Some take home nuggets from the conference I am attending, 5 hours in of 30:
- high mid section BF scores were comparative to poor Oxygen utilization scores; so if I start testing this we now have another parameter to go on (54% of healthy subjects showed poor utilization)...what is good utilization - coming...
- I have to reanalyze my views on fuel usage and where NAD sits on the Krebs cycle and how it is impt in the process...where once I thought there was no use
- it has been shown over and over that EOMD (early onset mitochondrial dysfunction) is the primary cause of mitochondrial decay, aging and degenerative disease, NOT because a lack of antioxidants; which in some cases for example have been shown to increase chances of cancers (Vit E, beta carotene and a few others isolated)
- Dr Frank puts it this way - "each cell is like New York City; there is a lot of shit going on in a small area all interrelated; there are regulators like police and fire; there are stimulants like street performers and Broadway and there are lipid based walls like the rivers, waterways and boundaries; criminals (bad shit) and cops (good shit) need each other to survive in each cell, i.e. free radicals vs defenders; its only when the criminals out number the cops (decreased oxygen utilization at cell level) that there are problems....more to come on this
- the less efficient the process of oxygen utilization is, the more free radical damage occurs; how does one get better at this...coming...; of course the normal line up causes this to happen like 1. toxicity and infections, 2. stress, 3. nutritional deficiencies, 4. hormonal deficiencies, 5. decreased fitness...but having a test to see where the O2 utilization is will help speed this recovery...will test during exercise on Monday
- DR Frank showed what the cell wall looked like after binging on Oreos...(NOT GOOD)...on a side note, i've seen this over time with folks who are at the top of the stress scale and are still binging every few weeks or once a week (cheat meals) - be careful, that shit is in your cell walls for 6 MONTHS!!!!, not a few you want to get to the next level, you have to be tight for a period of time

early May:
part 1:
for score:
Row 1000m
(BWT in #/avg watts is score)

rest 60 minutes

part 2:
3 attempts:
Squat Clean x 5 touch and go
rest EXACTLY 3 min b/t sets
(highest total for 3 attempts in # is score; no rest at top or thigh or floor)

rest 2 hours

part 3:
As many rounds in 10 minutes:
3 muscle ups
3 Dead Lift - 315#/205#
3 triple unders

late May:
part 1:
A. Hang Power Snatch x 1/Hang Squat Snatch x 1/Power Snatch x 1/Squat Snatch x 1; rest 3 min x 5
B. Max Vertical Jump - 3 attempts/set in inches x 5 sets; rest 5 sec b/t attempts; 90 sec b/t sets
C. Snatch Grip Dead Lift @ 31X1; 4-6 x 5 - 90% effort; rest 2 min

rest 3+ hours

part 2:
5 sets for times:
20 chin ups
30 push ups
40 sit ups
50 squats
rest 3 min

early May - post score, total weight in # for 3 sets and rounds/reps to comments
late May - post loads, highest max height achieved in inches and times for Barb to comments


Mike said...

Very cool stuff, hope to hear more about this at length.

Chad Hall said...

Wait ... so the box of cookies I ate while studying these past couple days is going to be inside me for practically a year!? Why do I always eat poorly during exams?

Last exam of my undergrad in an hour! Advanced exercise physiology ... great course, it's cool to learn firsthand that what we do here has tons of scientific backup on the cellular level.

Rip it up today Big Dawgs!

Geoff Aucoin said...

Oh Michael F, time to turn green.

How much rest btw part 1 & 2?

Rory Hanlin said...

pukie is coming i think...

gotta make sure to empty the gut before part two.

Michael FitzGerald said...

I think I will have breakfast now at 7 am, then keep the gut empty until Barbara at 5 pm.

Geoff - 3 hours rest. Can't you read?

Mr.Lundmark said...

Late May Part 1:
A: 50/50/60/60/60 kg.
B: 92cm first, 96 cm second, 100 cm the rest. Didn't have stuff to get it higher :(
C: 90x6 100x6, 110x4, 100x5, 100x4. (kgs).

Not sure I'll be able to do part 2 today :(

Michael McCabe said...

late may part 1
a. 75, 85, 95, 105, 115
b. 25.5" in round 4
c. 185x6, 205x6x4

long time since i've had a date with barb.... might have to do it tomorrow though. my stomach is already turning...

Geoff Aucoin said...

That wasn't there earlier, Opie.

Corbin said...

Early May:
Part 1. 3:03.2-PR 219#BW/455 avg. watt=.48
Part 2. 5x205#-1025
Total= 3200# (not exactly sure if that is how you wanted it scored?)
Part 3. 4 rds Rx'd
Felt OK with this, MU are improving, triple unders are more about the wrist than the jump I started to figure out, overall felt good today, which I haven't felt in a while, coming out of that trough to peak for regionals!

Martin Altemark said...

Late May

Been sick all week and is still not 100%, so barb wasn't really happening for me today (trying to be smart here). Buuuut did some other stuff, to get back in business.

12km fartlek (not too intense) on track/fixed gear bike, then
part 1:
A (snatch complex). 45kg, 50kg, 55kg, 57.5kg, 60kg
then the pot was hot so I continued with 1RM squat snatches (not done in a loong while): 62.5kg (easy), 65kg (PR), 70kg (PR). BW snatch is getting very close. Super stoked.
B. (measure from max reach to target): 65cm/25.5in in round 4 (failed 68cm in round 5)
C. 6x70kg, 6x90kg, 6x100kg, 6x110kg, 6x110kg

part 2, 10 mins later:
Not barb as mentioned, chosed instead to do flight simulator: 21:15
Pretty stoked about completing it. Tried once before and never got past 50. Getting better at this jump rope thingie.

then 12km fartlek (a bit more intense now) on my lovely trackbike enjoying the spring weather playing with tempo and speed.

Good day!

PTS said...

late may
A. 95,105,115,125,125
B. 29 inches nearly everytime
C. 155,185,205,225,265

only had time for 20 mins rest


total working time 15:57

that was painful. I'm a little pissed about the 4 min round but I was running on fumes at that point.

Garage Crossfitter said...

Part 1
A 95,105,115,125,135
B 9'11 consistant for all jumps. standing vertical jump off two feet. very happy about those heights.
C 165,185 205- stopped there, short on time.

rested 12 min

Part II

Part II was horrible, 12 min rest between wods (the 3 hour rest wasnt posted yet) spent yesterday hiking in the adirondacks with my wife, didnt eat bad but didnt eat great and that played a role today. goal was 17:30. lesson learned. PTS awesome job dawg.

Mr.Lundmark said...

I guess I miss-understood the "vertical jump" - I just did a box-jump :)

ehayes said...

I'd love to hear what they have to say about grain fed meats and other stuff in " natural meat". Also about omega 6 intake. I find it hard to believe that you can eat a ton of omega 6 and get away with it by downing a bunch of fish oil for an even ratio. 2 questions.
1. Can grain fed meat be safely consumed on a daily basis?
2. Should omega 6 intake be drastically reduced, like eliminate nuts and grain fed animal products, or can we safely consume this daily and balance it out with lots of fish oil.

Roch said...

Part1 : 95-115-135-155(HPS, fell on my ass and dropped the barbell on my foot, so that's where it stop I have a sprain ankle).

I'll be back when I'll get better.

Heavy Evy said...

Sooo... Oreos are bad, got it.

Geoff Aucoin said...

A. Worked up to 130
B. 4 sets, 22-24" jumps
C. 4 sets, worked up to 180. Stayed really light here.

Had chiro yesterday so I played 'er safe today to keep my neck and shoulders happy.

3 hours to Barb.

david83 said...

Part one
part two
vertical in inches from a standing position no wAlk or run in. 21/22.5/23/22/24
measured from my arm reached out and touching a point above.
Part three
all the weight felt light however it was my grip that gave out first before my back. The tempo was challenging.

DeeJay said...

A. 155-165-175-185-195(missed Hang snatch and snatch)
B. played with box jump triples instead, worked up to 49" x 3
C. 5 sets x 4 reps @ 225. worked on setting up perfectly for 2nd pull as if I was doing a snatch

Nathan H. said...


I've been feeling a little extended over the past week or so. I'm not sure what it is, but I've lost a bit of enthusiasm to train and my sleep has been off. Should I take the weekend off? I'm concerned being so close to regionals. Thanks

Michael FitzGerald said...

Late May Pt 1.
A - 121 was max. Felt achey in shoulder/hip.
B - highest was 26-27" each set.
C - 155/177/187 - no straps.

Melisa C said...

Late May
A. 65/70/75/80/85
B. 103cms
C. 135(6), 155(6), 165(6), 175(6), 180(6)

Part 2.
Wrote out wods last night before rest was posted so only waited about 20min btwn.

Did 4 rounds and had absolutely no juice. Pullups and pushups killed me.
Total working time: 22.05

Alex Duncan said...

m/26/6'3/200 Late May
Part 1.
A. 105,110,115,125f on Squat Snatch, 125 solid
B. Highest was 29-30"
C. Worked up to 185 no straps

Rest 4 hours

2:56, 3:09, 3:51, 3:55, 3:48
Total: 17:39 (PR) Was 23:30 in March 09

Melisa C said...
This comment has been removed by the author.
joey warren said...

For early Mayer, on part 2 do go for total weight combined on all three sets, or highest weight achieved for a set? Thanks

Steve Howell said...

Late May

part 1

A: 95/116/126/136/146
B: 24.5" was highest out of 5 sets
C: 225/235/240/245/250 with straps.

*should have done C with weight closer to actual Snatch weight.

Katrina Burton said...

Vertical jump measured distance jumped from reach= 25 inches

Barbara 18:02
Man I struggled with the pushups.

That's it... Done at lunch at cert

Erik Luber said...



Last time I did this was May 2009 and my time was 26:30, so this is a pretty big PR. Push ups still chew up about 50% of my time, I just reach muscular fatigue so quick on them. Sit-ups absolutely imploded on rounds 4 and 5. Lungs felt pretty good (probably because I have to spend so much damn time on the push ups).

OPT said...

Nathan, sleep and rest

Geoff Aucoin said...

Nathan, I've felt that way before the big competitions, too, and it didn't affect my performance. Listen to your body and stay healthy.

Paul Klein said...

Late May

Part 1:
A. 125 / 125 / 135 / 135 / 135
sets 3 and 4 I took two attempts in order to nail the snatch. I have a habit of losing the weight forward in the squat

B. 24" / 25" / 24.5" / 24" / 24.5"
Measured tip of right hand at max reach, jump from standing, no running start.

C. 210 / 215 / 220 / 225 / 230

Rest 4 hours:

Part 2: Barbara

1. 3.18
2. 3.32
3. 4.12
4. 4.30
5. 4.10
Total time = 19.42

This is a pr by 4 minutes, I did all the pull ups unbroken (that is huge for me). The sit ups are the worst, I get really sick to my stomach. I think it is motion sickness, is it possible to get sea sick doing sit ups?

Word verification is in "I wince at the thought doing Barbara again anytime soon"

joey warren said...

Early Mayer: I think my girlfriend hates me since all I do now is workout! I will find a way to make it up to her...

3:01.1 (PR)- cant break 3 min, DAMN
183lb / 476 Ave Watt = .38

rested 1 hour

195x5= 975
205x5= 1025
215x5= 1075
total = 3075

part 3 in 2 hours

Brian Maier said...

Early Mayer:

part 1:
3:09 - 194lb/411 ave.W = .47

Very dissappointed.Have not done 1k sprint in awhile..had no idea where I needed to pace. Busted a nut during the first 500m trying to hold a 1:26/500m pace. Bad idea...hit a wall on the last 500m.

1 hr rest

part 2:
205 X 5 = 1025
210 X 5 = 1050
215 X 5 = 1075
total = 3150

Nathan H. said...

James, will do, thanks.

Geoff, thanks man, it's nice to know I'm not going crazy. I've felt like my performances over the past week or so have been dropping and it's seriously concerning. I figure I'll take a couple days off and then test. I know it irrational to think I've lost fitness but it sure as hell feels that way lol. Sleep and perfect nutrition here I come!

Mizar said...
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Mizar said...
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Mizar said...
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Mizar said...

A. 65, 95, 105*, 105*, 105*
*landing wide; it is believed that this is to compensate with a flexibility problem with hip.

B. 30" ½, 34" ½, 37" ½, 39" ½, 41"

C. 185x6, 195x6, 195x6, 1956x, 195x6

Part 2 – Barbara 14:57

R1. 2:20
R2. 2:30
R3. 2:51
R4. 3:27
R5. 3:51

DeeJay said...

total - 26:19

goal for this WOD was to grind out the pushups the best I could and stay moving for the rest. I only broke pushups for all 5 rounds, situps and squats were just slow.

Emilie P-B said...

Late May:
Part 1:
A. 45-55-65-65-75 (these are not amazing results, but I'm happy about how things are getting better on snatches)
B.Haven't done it
C. 135(6)-155(4)-155(3)-145(4)-135(5) Wow! that was difficult. The deadlift part was ok, but I had the feeling on each rep that I was about to drop the bar.

1 hour rest

Part 2:
1. 4:01
2. 5:08
3. 5:41
4. 5:23
5. 5:29

I had no energy today. Came back from work at 6h30 a.m. and I had only 5 hours of sleep before the workouts. Definitly not good conditions for a successful workout. My bed is waiting for me now before another long night at work... :(
Oh! but it's still a new PR by almost 7 minutes! 32:14 on Sept. 11 2009. It's good to see hard work rewarded!

Geoff Aucoin said...

WOO!! I am done with Barbara, hopefully forever.


I am smoked and stoked, pretty sure this is my all-time PB for this b#$%h of a WOD. I remember my old goal of trying to keep all rounds under 5 minutes. Pull-ups and sit-ups unbroken (huge for sit-ups), squats usually 35-40 straight, and push-ups just hung on but better than hoped.

Done with Barbara, just done. My head hurts.

exp. said...

A.115/125/135/145(f...missed on SS)/145
B. 27.5 inches (approximately)...did my best to get an accurate measure
C. 235(6)/255(6)/265(4)...lost tempo/265(6)/275(6)...with straps...looks like I missed the point of this time I'll only go as heavy as overhand snatch grip will allow

part 2 in a bit...the 200 sit-ups should be especially "fun"...

Brandon said...

Late May
Part 1
A. 115/135/145/155/165(f)
B. 28"
C. 225/245/255/255/225 - all x4

Part 2
Puked again...even after resting extra...I really do not like this one.

On the positive side, the snatch complex felt great until I failed at 165 and the SGDL were super easy today. Afterwards, I did box jumps for height and got 42" which is a post-ACL surgery PR for me. Good and bad day I guess.

Steve Howell said...

Late may
Part 2

= 12:06

*pullups were butterfly
* broke up push ups in rnds 4 and 5 20/10

Michael FitzGerald said...

Late May Pt 2...fuck!
3:02/3:22/4:09/5:21/6:18 = 22:12
Felt like quitting after round 3/4. Rd 3/4/5 Chins broken. Rd 2/3/4/5 push-ups broken. All rounds of sit-ups and squats broken. Could not buffer anything today! Only finished because I thought I should.

Brent Maier said...

38/6'2"/195 - Early May

Part I (Row1k): 3:11 (195/399w=.48)
Rest 30
Part II (SC5x3): 3270#
1) 95kg (209#) - 1045#
2) 100kg (220#) - 1100#
3) 102kg (225#) - 1125#
Rest 20
Part III (MU/DL/TU): 10 rounds

Note: On the row, I tried pulling a hard 23 SPM for the entire 1k which was about a 1:36avg 500m pace. The focus was on SPM, not pace for this row just to see what would happen. I was able to maintain that pace although my time ended up being 3 seconds slower than my last PR in March. I felt alright after this row today.

Heavy TnG's scared me. I thought everyone would be hitting the 200's out of the gate so I loaded it up. The 2nd round of 220's, I almost failed to get under the 5th pull. The pulls on the 3rd round felt like that move Keanu does in the Matrix when he's dodging bullets. They kept getting slower and longer but never weaker. Why don't I shrug like that ALL the time?

The only time I felt the back was on the 3rd WOD with mu's and dl. It was nice to see how the back responded to a heavier metcon. All my triple unders were singles. I couldn't string them together to save my life.

joey warren said...

Early Mayer
part 3:
7 rds + MUs + DLs

triple unders slowed me down a lot, just awkward

Brian Maier said...

Early May:
part 1:
3:09 - 194lb/411 ave.W = .47

part 2:
205 X 5 = 1025
210 X 5 = 1050
215 X 5 = 1075
total = 3150

part 3:

8 rounds + 3 m/u's

this felt pretty good but I just suck at triple unders.
not able to string the triple unders together so had to do them individually. all the misses on the t/u's prevented me from my goal of 10 rounds.

Rory Hanlin said...

Late May
Part 1:
Worked up to 225 snatch felt great

A. 155, 175, 185, 190, 195 all sets complete
B. most at 27-29 inches. 1 at 30, 1 at 31 inches
C. 275, 315, 365, 405x3

Rest 6 hours



Total time: 16:40 (PR)

goal was all sub 4. strategy was sustained work over time instead of going crazy out of the gate. it worked
Now i'm going to go puke for a bit...

Michelle said...

I appreciate when people put out there what's going on for them with regard to training on this site. Nathan H, I read your post and thought...'that's exactly how I feel' in addition to feeling stressed about how I was going to fit even one WOD in today. So...taking another rest day, hopefully will sleep better tonight and will see how I feel tomorrow :).
Congrats to those of you who faced 'Barbara' today. Geoff...Nice work!!! So happy for you when I read your post!!!

ken c said...

late may

A. 135 145 155 160 165
B. 26" best. lots of 25s and 24s.
C. skipped it due to ham and glute strain from the hill sprints.

dropped all snatches but moved through them quickly. missed the 155 snatch then got it. missed the 165 hang snatch and just moved on to the others. then snatched 175 for a single and missed at 185.

rest about 15-20 min.

barbara: 2:41 2:54 3:24 4:08 4:27
total time: 17:34 (17:24 is pr)

pull ups and squats unbroken. push ups just get to muscle failure. sit ups make me feel like a pussy.

ken c said...

oh yeah, sorry i couldn't do the 3 hours rest in between part 1 and 2. its kid weekend for me and we had a 9AM BIRTHDAY PARTY (a first)to go to. then a noon soccer game. just wasn't in the cards today.

unit said...

I too m feeling that way... I'm now just waking up from a 4hr nap... felt gd... will prob just hit things up 2morrow... I'm just switching back 2 days at work this wk (tomorrow) after 9 wks of nights and it really messes with a person hormonally... anywho, thought ud like 2 know ur def not alone... and thanks 4 putting it out there...

david83 said...

PaRt two
2 57
not that hurt

david83 said...

Sorry the last one was 5 flat not 6 I have fat hands

Bear said...

early may
Part 1
3:15 min (pb with 1 sec?)
BW: 178 lbs / almost 81 kg
Avg. watt: 375
Score: .47

Thought i wouldn´t have time today so I trained yesterday (som biking and air squatting) which was stupid, so I chickened out on this one. Small pb but with higher bw, still growing into my pants. Pretty happy with this, but was hoping for 3:10. Rest 1 hour:

Part 2
5x70 kg
5x85 kg
5x90 kg
Total: 1225 kg / 2695 lbs

No time for extra warm-up. Started way to easy, was shooting for 80 kg, so I´m very happy with this. 90 kg wasn´t that hard, surprised as hell! Rest 90 min:

2 rounds + 3 MUs

NO WAY, actually did triple unders! Did them kamikaze style (posting video later). MUs and DLs where easy.

Looking forward to tomorrow! :D

Wes hendricks said...


Late may:
Part 1:
A. 115-125-135-145-155
B. didn't measure but pretty consistent
C. 185-205-215-225 x 4

Snatches felt good, especially the last round at 155

Part 2:
Tore my hand in round four and didn't find it worth it to make it any worse

Wes hendricks said...
This comment has been removed by the author.
Lauren said...

A. 85, 90, 95, 95, 100 (missed on PS and SS)
B.didn't have anything to measure!!
C. 135, 155, 175, 185, 185

Ran a little route in the Tuscany hills with sHELLy in the afternoon (before the snow storm)

PTS said...

Unit I feel your pain on switching shifts. My work schedule switches between days and nights weekly and sometimes just floors me. I should consider extra rest/rearranging workouts based on this but I typically just grind on.

Evan Z said...

Part 1
a. 90,90,100,105,115
b. 23" best
c. 225x4,205x6,205x6,210x6,215x6

I didn't see the 3+ hours rest at 6:00 am this morning. Went straight into Barbara... mistake.

Part 2
3:09,3:24,3:47,3:30,3:49 = 17:39

Wiped me out.

Stephen Flamm said...

I joined Nathan, unit, and the others in taking an extra day (or two) off. Sleep has been off, and though I set a few PRs earlier this week, they've been big surprises - I just haven't been feeling it recently. I'll be back on Tuesday...

Chad Hall said...

I too am taking this weekend off to get nutrition and sleep back in order. My foot is still bothering me and I was walking with a limp for a few days and now my back is a little messed. Figure rest is best for all these little things. This past week and a bit has been shit due to exams and late nights.

Be back on Tuesday.

Word verification "gaugh" as in how I feel....GAAAAUUGGHHH!

Heavy Evy said...

Nate and Unit are actually human, huh I thought for sure they were sent from the future to hunt down John Connor.

Only did Barb today; Chin ups on rings(wow way harder!)Unanchored Abmat su's.


18:43 last time was 26:40(with no breaks)

Ring chin ups were hard and very broken, and situps were slow. Push ups and squats were the only thing that felt quick. And was close to meeting pukie 4th round on.

Benorama said...

Late May

Part 1:
Started with max height box jump, since my gym was doing that today. 50.5" (PR by 2.5"). (My height: 69")
A. 75#, 95, 100, 100, 100
C. 135#, 140, 145, 150, 155 (6 reps for all)

Part 2: (after 3 hours rest)
3:49, 4:19, 4:46, 4:48, 4:43= 22:25 (PR by 50 seconds)

A: Worked on form, getting hips forward at bottom of squat snatches. C: Hook grip was tough, but regular overhand grip was worse. Barb: Found the meditative zone on R5 squats. No amount of meditation will make pushups go faster, was breaking into 2s by the end.

Thad said...

Late May
B. 24" was highest
C. 225,225,230,235,240 all sets of 6

Rest 6 hours

2:59 UB
3:02 UB
3:14 push ups broken
3:30 push ups broken
4:02 push ups and squats broken
16:47 All PU's COVP and sit ups anchored abmat

Anonymous said...

Part 1:
A. 125/135/145/155/165
B. 28 inches was best, most around 26-27, standing vertical jump.
C. 239/249/259/264/274 all X 6 reps

Part 2:
Was it just me or were other peoples hips flexors fried from the L-pull-ups? I was really struggling to do more than 10 sit-ups in a row after the first set - I am not kidding.

Carrie McG said...

late may
part 1:
A: 65, 70, 75, 80, 85 (fail on HSS/SS)
B: 17'' in second round.. i don't got ups
C: 125(6), 135(4), 135(4), 135(4), 135(5)

happy with snatches.. not my best lift but they're getting better.
snatch grip DL were tough on my grip.. DL part was fine, i just felt like the bar was going to fall out the whole time.

part 2:
total 24:01
knee pushups because that high volume of toe pushups would take me 24 min for one round... i'm working on it. still happy though.
felt like ass after as usual.. good ole barb

exp. said...

first time doing this wod and I got worked...


first 2 rounds unbroken...high-rep sit-ups crushed me (and my times), they always do...abs cramped up like all hell...first 4 rounds of chins butterfly and unbroken...switched to COVP (broken) in the last round due to a pressure point caused by a callous which got quite painful during bf chins...lost alot time there...last round was all-around shitty...

great WOD though...def want another crack at it...

Lisa M said...

Nathan et al as you may have noticed from my last couple of posts I too have been feeling like ass. Pushed through hill sprints yesterday on the hill I used to toboggan on as a kid and it seemed just as steep as it did then. Today was rest as I had six hours in a car and six hours sitting on my butt trying to get smart!! Hopefully will feel recovered by tomorrow but if not I too will listen to my body and take another day off knowing it will be for the better in the end as hard as it is mentally to skip a workout

Kendra said...

Late May
A. 65, 70, 75, 80, 85 (with a press out for the PS and F at bottom of SS)
kinda disappointed since 90 is 1RM but it wasn't bad

B. nothing to measure with..all were consistent from what I felt (touched same place on wall)

C. 95x6, 115x6, 125x6, 135x4, 135x4..feel like these could have been heavier...I could have done 135x6 but didn't know really how 90% felt.. it wasn't too bad though

didn't rest...ahhh
1. 4:00
2. 4:43
3. 5:00
4. 5:09
5. 5:02
total work time: 23:54
annnd, push ups all on knees...eek I honestly don't feel like I can ever do these as rx'd whats my deal??!?!
oh well, felt like i was going to puke and crap my pants the whole wod ...barb you suck!
good job guys :)

Michael McCabe said...

modified barb due to injury... pushups replaced with 25# DB incline bench.... wayy easier
2:35, 2:54, 3:14, 3:33, 3:27

├╝ber Bania said...

early May:
1000m in 3:32, damper 3 (won't stay on 4)
BW 178 / avg 293 watts = .61

rest 30min

225x3 (grip fail)

rest 30min

8 rounds in 10min:
3 bar MU
3 deadlift, 315#
3 triple unders

Mack Lar said...

Late May:
A. 135/145/150/155fail squat snatches/155
B. 24.5/26/26/26/25.5
C. 275 for all. Started way too heavy but stuck with it. Def not 90%

Part 2:
2:27 All UB
2:38 All UB
3:02 Broken situps and squats
3:22 Broken pushups and situps.
3:21 Broken pushups and situps.
Total working time: 14:50