thurs, jan 6, 2010

a California sunset...
...and asparagus in bacon fat; a great evening combo.

TRAINING:

5 sets for total reps @ 100% effort;
1 min amrap KBS - 2/1.5 pd
1 min amrap burpee jumping pull ups - bar 12" from max reach
1 min amrap double unders
walk rest 5 min actively

post total reps to comments as well as your post workout meal in macros only - protein and carbs only
(if you go unbroken for the KBS and/or double unders in any round for the "full" minute, add 20 pts to your total score for each round you go unbroken for each exercise)

71 comments:

Soren said...

1 Set: 43(23+20UB)+12+55=
2 set: 44(24+20)+12+57
3 set: 45(25+20)+12+30 situps
4 set: 45(25+20)+12+31 situps
5 set: 46(26+20)+12+30 situps

Had to stop DU as knee is unhappy with the bouncing.
Only felt like I was going 85%, wods after dinner never hit the same intensity

40g Protein + 55g Carbs


Soren

Soren said...

ahh s... forgot to add it all up

1 set: 110
2 set: 113
3 set: 87
4 set: 88
5 set: 88

Total: 486

Soren

RichJ said...

#1 29+20, 10, 37 = 96
#2 29+20, 11, 51 = 111
#3 29+20, 12, 59 = 120
#4 29+20, 13, 62 = 124
#5 31+20, 12, 59 = 122

TOTAL = 573
#1 - tripped 4-5x on DU
no energy this am, felt heavy on burp/PU

Pre work out 15g Protein + 25 carbs
Post work out 25g Protein + Carbs?? (had a 11oz Myoplex)

Rory Hanlin said...

Muscle Ups x3, rest 10 breaths, x8
+
Parallette HSPU belly facing wall 1x every 30s for 6 min


rest 10 min

1. 30 kbs, 9 Burp, 50 DU
2. 30, 10, 42
3. 30, 9, 50
4. 30, 9, 50
5. 30, 10, 47

536

felt like I was going about 85% today. Yesterday's Team OPT throw down took it out of me...

Chris Dunkin said...

30,13,78
30,13,78
30,10,68
31,11,77
31,10,75

kb's unbroken

Total=685

ext. rot: 8x30lb,6x33lb,5x35lb(l)/4x35lb(r)

50gP, 50gC

feeling better.

Casey S. said...

This was so much FUN! I LOVE KB swings esp. heavy ones!

Round 1: 40(UB)+10+60
Round 2: 30(UB)+9+60
Round 3: 30+8+60
Round 4: 29+8+55
Round 5: 27(UB)+8+59

Total: 553
I am so proud of my grip today, usually that is my limiting factor on the KB swings and it didn't start being a problem until 20reps in on the 3rd rounds. Each time I did break them up I got to 20 before stopping. I def. cannot jump to save my life though, 12" above reach for a jumping pull-up wasn't happening so it was only about 6" what I actually jumped. Left calf really got a big knot in it during the double unders, looks like the lacross ball is coming to school today! I also think my butt must be "Lunge proof" I thought I would be sore after those 200, but nope!

PWO: 32g pro 16g Carbs...Can't wait to get my normal protein powder back though, been having to make due with some old kinda nasty tasting stuff.I also didn't have coffee this morning which was a weird occurance, felt good though!

Becky said...

21, 5, ?
21,5, 2
21, 5, 13
21, 5,15,
21, 5, 0

i have a similar goal this year compared to last.
last year i wanted to get double unders,
this year, i want to do them efficiently. ( i am really bad at them)

been away for a while, my brother became deathly ill on christmas, and i had to get away to see him.
my traveling took 3 days longer than it was supposed to( mechanical and weather issues) and i am emotionally and physically tapped.
however, while i was away from my husband and family, i was so happy to have crossfit in my life. i am certain that GOD uses it as a "pick-me-up" in my life.
so, belated happy new year!

Becky said...

oh, and my brother is recovering. he had sepsis.
they amputated one leg and he's on antibiotics for now.

i was telling him there has to be a wounded warrior project some where around him, he's 45 min. from ft. bragg in NC.
i hope he tries....

Brian Maier said...

Becky...so sorry to hear about your brother....hang in there!!! My thoughts and prayers are with your family.

Rory Hanlin said...

post wod fuel

40g P
50g C

Rory Hanlin said...

good work today Dunkin

Nathan H. said...

Becky,

Sorry to hear about your brother, I'll keep you and your family in my prayers.

N

Nathan H. said...

OPT-

AM BW has been steadily dropping. I'd estimate BF to be around 6-7% but not positive. Have gone from 194# avg to 188# avg (187# this am). Food avg 20P-72F-14C depending on day and activity. I don't like dropping weight and am growing slightly concerned. Should I start really loading up PW Cho?
Haven't noticed performance issues. Any recommendations?

Thank you

sj said...

@Becky - Not a fun way to spend your Christmas, but so glad to hear he's on the mend. We are at Ft. Bragg here & if we can ever help with anything feel free to shoot me an email. :) Prayers with your family!

Anthony said...

35/5'10"/175#

1: 91
2: 110 w/20 bonus unbroken KBS
3: 90
4: 87
5: 89
Total - 467

Went for it on round 2 to keep up with main site Jeff. Double unders were solid every round (50+).

PWO fuel: 40g pro/ 60g carb.
Maltodextrin & Refuel

1 hour after: 6 ounces of chicken breast and medium sweet potato.

Heavy Evy said...

Fell behind a day, as my lower back has been nagging me more then my wife lately, haha wife joke!

Tue training done Wed night:

PC/3SJ 210# 80%eff for the day
7HPC 155# subbed afap burpees for set one and got 17, recovered to easily, so I switched to max sprints distance in 25s, and covered approx 180-200m for remaining sets, and it was the better sub.

Should be caught up by Saturdays tester, Back hasn't been right since the DL/DU wod, not enough to shut it down, but I'm definately not hoping for any rx'd 1rm dl's in the near future.

Jeff @CF Redline said...

M/28/5'07"/145#

1st set: 90 reps
2nd set: 120(UB KBS)
3rd set: 95 (UB KBS)
4th set: 75
5th set: 84
TOTAL = 464 Reps

PWO: 40g PRO/100g CHO immediately following wod in liquid form (whey protein/maltodextrin mix)..then 35g PRO/45g CHO 1 hr. following wod (lean chicken breast/sweet potato)

Nathan H. said...

Did burpee pullups to rings (first set put a pole between rings and that felt... dangerous) 12" above reach. Looking and aiming to jump for rings was awkward.

1: 31 (+20), 10, 97 (+20)
2: 30 (+20), 9, 87 (4 seconds away from unb... {sad face})
3: 30 (+20), 9, 71
4: 30 (+20), 8, 66
5: 31 (+20), 8, 59

576 (+120) 696


PW
40P-80C

Brandon said...

30(UB)/9/13
31(UB)/10/12
30(UB)/10/13
30(UB)/10/16
30(UB)/9/10

Total: 363

Then, worked fast to a heavy 1 dead: 405

DUs were decent in warmup, but as soon as I got breathing hard, I sucked again. KBS felt great until last set. Burpee Pullups on rings since I don't have a bar high enough. Adds a lot of fun when you have to jump and catch moving rings. Looking forward to an active rest day!

PWO: 50gP/50gC @ 207 BW

JHo said...

2p Swing 137
Burpee 48
DU 356
Bonus 20x7
Total 681

Pull up bar was low so I jumped laterally over a 12" box to the bar. It was slow and awkward.

PWO 20g Protein 20g carbs

├╝ber Bania said...

yesterday's wod:

[3 MU's / 10 breaths] x 8
each set was ~1min with slow breathing

HSPU/30sec for 12min:
complete, felt strong, but tough at the end (5 globo gym plates stacked up and did depth hspu with legs against a bar)

Unanchored straight leg situpsx5 / L Pullupsx3 for 6min:
did 7 rounds, each round throttled back to about 50sec/round (tried to hit 25sec/exercise/set)

200 walking lunges:
8:08, slow and steady, slight burn at the end but all knee touches were soft, no jarring, but had trouble keeping torso upright near the end. Slipped on that about a dozen times throughout.

Garage Crossfitter said...

wow some monster scores out there...

29 26 27 27 27 (+100) (unbroken)
9 10 10 10 8
57 51 57 50 53

DU were horrible today, rythem was there but no gas left. definately didnt feel 100% today

Garage Crossfitter said...

score 551

Garage Crossfitter said...

30 pro
45 carbs

Joel B. said...

1. 29+20, 10, 58
2. 29+20, 9, 54
3. 28+20, 8, 53
4. 28+20, 6, 53
5. 28+20, 7, 54

total: 554

Pull up bar is pretty much just over max reach, so I did a burpee to 12" over, grabbed the bar on the way down, then did a dead hang pu.

PWO: P: 30; CHO: 60

Angelo Fosco said...

No KB so had to sub 70lb DB swings.

1. 29+20ub, 9, 76 = 134
2. 29+20ub, 8, 68 = 125
3. 29+20ub, 8, 64 = 121
4. 28+20ub, 8, 70 = 126
5. 26+20ub, 7, 66 = 119

Total: 625

Notes: On sets 1,2, 4 I only broke DU's once, after about 50 seconds...almost had UB :(. KB swings aggrivated arm horribly, had to grit the teeth and push through to finish all UB. KB swings slowed down just a little last 2 sets. Burpee pull ups with hand release. Gonna ice arm like crazy, hurting but at the same time I know it's getting better.

Angelo Fosco said...

PWO: 8oz organic milk + 3/4 scoop whey protein and 1 scoop of body fortress creatine in water.

Protein: 24g
Carbs: 47g

Stats: m/23/5'9/178/13-14% bf

sj said...

Rd1: 23(UB)+8+47=78+20bonus=98
Rd2: 24(UB)+9+43=76+20bonus=96
Rd3: 25(UB)+9.5+47=81.5+20 bonus=101.5
Rd4: 26(UB)+9.5+45=80.5+20 bonus=100.5
Rd5: 26(UB)+9+46=81+20bonus=101

Total=497...gosh darnit!..really? 3 more!

Notes: -I don't have a 200-walking-lunge-proof-butt. Ouch, yo. Probably would have had 3 more swings if it weren't for that.
-jumped to rings 12" above reach
-DUs...feeling better everytime
-shoulders were hurting by rd 5, went climbing last night and was able to red point a couple 5.10s, awesome!! picking up right where I left off 2-3 yrs ago. :) Nice.

Protein=25g Carbs=1/2 cup applesauce
Pot roast coming up for dinner.

PTS said...

KBS 31 x 5 sets all UB
BP - 8,7,6,5,6 - to rings
DU 53,64,80,76,64

524 + 100 = 624

pwo = 40g P , 80g C

burpee pull ups to rings definitely adds a bit to the movement.

Steve Smith said...

Self imposed rest today. PT test tomorrow. Looks like a fun workout.

Nate - hope it went well today in Charlotte bro.

Lauren said...

1. 25 + 8 + 44
2. 25 + 8 + 60
3. 26 + 7 + 60
4. 25 + 7 + 58
5. 25 + 7 + 71

= 456

Steve Smith said...

Becky, I'm in Fayetteville and would be more than happy to get in touch with your brother if he's looking for info about programs around here. Shoot me an email at sjsmith5@gmail.com and we can try to work something out.

Hope you and he are both doing well.

Lars said...

I'm at work today so I had to change this one up quite a bit to make it work. I didn't want to get out of the current cycle.

5 sets of:

1 min stepmill
1 min DB swings
1 min burpee pull ups

Step mill from 120-135 steps/min
DB swings 20/set - worse then KBS
Burpee pull ups 8/set ughhh

Felt only about 80% today, HR was about 160 ish at the end of each round, but felt maxed out.

50g protein + 20g carbs

Lars said...

And my ass is killing me from those lunges yesterday - damn lunges!

Anthony Skvarka said...

all KBS unbroken, DU were a mess!

Total=671

26+20,13,71=130
28+20,14,75=137
30+20,15,63=128
31+20,13,73=137
30+20,13,76=139

Ross Blake (AUS) said...

Total: 540

set 1: 100 - 25+20,6,50
set 2: 114 - 25+20,6,63
set 3: 106 - 25+20,6,55
set 4: 112 - 25+20,6,60
set 5: 108 - 26+20,6 56

pwo: 21g PRO + 35g CHO

felt good. burpee jumping pull up was interesting at that height!

Vic @ CF Redline said...

32/5'10"/175#

1: 70
2: 74
3: 82
4: 75
5: 79
Total - 380

This was challenging especially with the heavy KB. Overall I was pleased with the outcome. I really covered some ground with the DU's.

PWO fuel: OPT Refuel

david83 said...

hello everyone
good scores out there;

All sets of kb unbroken, which was pretty good for me and only one set of double unders unbroken;

total ; 622

post workout;

50 grams protein shake with water
two scoops BCAA's -seperate with water
1 cup of raspberries

thank you

d

Julian Cruz said...

1:32+20,11,70=134
2:35+20,11,67=133
3:31+20,7,55=113
4:26,8,62=96
5:23,9,55=87

Total:563

Fun/Brutal session. Pull up bar is only about 9" so would jump up and do dead hang.

Post wod fuel: 44g P, 25g C

ryandrew11 said...

22,5,54 = 81
21,5,61 = 87
20,6,63 = 89
21,5,62 = 88
22,5,50 = 77

Total = 422

Burpees to ring pull-ups, and double unders with heavy rope.

Post WOD fuel: 36g P, 35g C

ROBO said...

did some MU work in the AM and hit this at the ANVIL about 20 mins ago...

total reps 536

-all KB unbroken

Paul Klein said...

1. 31(+20),12,60 = 123
2. 28(+20),9,55 = 112
3. 28(+20),8,48 = 104
4. 21,7,54 = 82
5. 22,8,62 = 92

Total score = 513

PWO = 50g Protein + 80g Carbs

Mental failure on the last two sets of KBS. Burpee pull ups were not to 12" reach, my bar is only about 6".

NCovino "CFRedline" said...

Subbed row for caps for double unders..
R 1) 52+20 unbroken KBS
R 2) 48
R 3) 47
R 4) 49
R 5) 50
Total- 266

Took a while to warm up.. mentally didn't have it today.. MRI later in the week.

jerf said...

From 1/4

power clean/split jerk: all @ 185#

HPC/ Airdyne (subbed row)

1: 135#, 143m
2: 155#, 145m
3: 165#, 143m
4: 165#, 144m
5: 165#, 146m

PWO: 78g Protein 48g Carbs

A lot more protein than I usually have... several things happened to "fall" into my mouth.

Laura CF Redline said...

28(UB+20)+8+33
27(UB+20)+7+35
26(UB+20)+6+36
27(UB+20)+6+35
26(UB+20)+7+30

Really happy about the UB KB's. Hip drive was very exaggerated and swing was slow and deliberate. The burpee PU were very challenging at the 12" height. I sucked at those. I couldn't get them in one movement. I had to jump to grab a hold of the bar then kip to get my chin over the bar.

Total 437
Post Wod 27g pro powder/26g carbs from maltodextrin

Brian Dean said...

Today should have been a rest day for me. I really wasnt feeling it.

1- 29 (ub), 13, 32
2- 29 (ub), 12, 41
3- 29 (ub), 12, 43
4- 29 (ub), 12, 37
5- 29 (ub), 12, 43

502...

Post WOD, 32p, 16cho
then...

Paleo Orange Chicken from Health-Bent.com

hbabs @ CSC said...

174 Still a little sick. Lots of wheezing and coughing. Just happy to workout.

JHuet said...

1. 30 something, 12ish, mid 20s
2. 30, 10, 20
3. 23. 10, 24
4. 24, 8, 21
5. 24, 8, 34

Forgot to count my round. KB swings were unbroken first two rds.
50g protein plus 25g carbs
*Since starting OPT regularly my insulin use is cut in 1/2.
I am an insulin pump type 1 diabetic.

Michael McCabe said...

70#DB for swings
height of bar varied based on what was available (18", 6"x3, 10")

DBS: 29ub, 30ub, 29ub, 24, 29ub
b/p: 8, 11, 10, 11, 9
du: 72, 61, 65, 66, 45

total: 141+49+309(+80 bonus)=579

post wod fuel: 35p/40c

JJL @ CSC said...

33 (+20), 17, 62
29, 14, 73 (+20)
24, 11, 54
22, 11, 50
24, 9, 61
Total = 534
Felt sluggish, not very pleased with this one...

jj said...

1 - 33+12+37+20(kb)=102
2 - 37+9+33+20(kb)=99
3 - 30+9+30+20(kb)=89
4 - 23+9+30=62
5 - 24+9+37=70
total=422
70g-protein
30g-carb

Brian Maier said...

1) 28(+20UB)+8+96(+20UB) = 172
2) 28(+20UB)+8+94(+20UB) = 170
3) 28(+20UB)+5+72 = 125
4) 28(+20UB)+5+72 = 125
5) 28(+20UB)+5+83 = 136(going for UB on last set and tripped up on 79...so pissed)

Total: 728

Felt great today and I love these mini-sprint workouts w/ ample rest time in between rounds. I fatigue quickly but recover quickly when given rest periods. Burpee pullups were to rings since my p/u bar is not high enough. Took these slow and easy to get HR down and prepare for D/U's. I will trade a burpee p/u for a d/u any day when going for reps!!!

Post WOD fuel: 50g P/ 75g C

Thad said...

28(20)+8+67
29(20)+7+75
29(20)+7+67
27(20)+7+91(20)
27(20)+7+87(20)

Total =703

Burpees slightly modified, jumped and touched target 12" above max reach then did pull up.
Only pull up bar I have is at max reach.

35gP/60gC

Pete @ CSC said...

32 (20), 10, 82
35 (20), 10, 67
32 (20), 9, 70
32 (20), 10, 71
32 (20), 9, 69

Total:670

DeeJay said...

KB swings - 30-29-30-29-29 all UB
JPUB - 10-7-6-7-7
DU's- 42-42-48-47-17(tweaked back of knee)

Points - 487

DeeJay said...

PWO - 50P 30C

DeeJay said...

oh and highest pullup bar was only to max reach

Brian said...

1. 30+20ub, 10, 62 = 122
2. 29+20ub, 10, 73 = 132
3. 30+20ub, 9, 63 = 122
4. 26+20ub, 8, 53 = 107
5. 25+20ub, 8, 83 = 136

Total: 629

Found myself really slowing my kb swings down so to save my shoulders so i could complete unbroken, hopefully i won't have to next time. still having trouble with consistent double unders in the new shoes

crossfitkel said...

sets
1. 31(+20)-9-60
2. 29-8-65
3. 27-7-59
4. 27-7-63
5. 26-6-62
total 506
2 pood was crazy on the forearms today for some reason. kept falling apart at around 35 sec so I would take a breath and pick up to finish out the minute.

Eric Montgomery said...

1: 48 (28unb), 7, 50
2: 48 (28unb), 7, 50
3: 47 (27unb), 6, 31
4: 47 (27unb), 5, 40
5: 22, 6, 40

Grip gave out on last set of KB swings. Burpee pullups were painful even though they were only to 6" above reach bar. DU rhythm is coming back, just gotta fix the getting gassed so easy problem.

Eric Montgomery said...
This comment has been removed by the author.
Eric Montgomery said...

Oops, total=454
Post workout=40g protein, 40g carbs

Lisa M said...

Becky I am so sorry to hear about your brother but am glad that he is on the mend. All the big dawg love is being sent your way!!

Did yesterdays Wod

Muscle ups - did 3s for the first 4 sets then 2s still in my rubber band contraption from sitting don't know why these don't hurt my shoulder like pullups do???

HSPUs did to floor as that is hard enough for me. Had to kip the last few sets - again why don't these hurt my shoulder??

6 rounds of gh raises and L pullups with kind of supinated grip

did 100 of the walking lunges because i had to try out my "new" airdyne! Ok anyone that has mangaged 300 cal in 10 minutes is one sick individual holy crap that thing is nasty i only managed 170 and thought i was going to die - alot of work ahead of me on that thing.

Lauren said...

forgot PWO - usually 25P, 20C

Brent Maier said...

39/6'2"/200

1: 31+20, 9, 67
2: 34+20, 9, 68
3: 33+20, 9, 70
4: 33+20, 9, 72
5: 33+20, 9, 70

Total: 656

Wasn't feeling well before this WOD. Wasn't at my best however I was cruising on the KBSwings pulling them up and down. Grip almost gave out on me in set 5.

Uploaded my lifts from the USAW Crossfit competition. Parts I hits all the lifts and the beginning of the triplet, Part II is the rest of the triplet.

http://www.youtube.com/crossfitbrent

Siu said...

1. 30 (UB+20) + 6 + 40 = 96
2. 30 ((UB+20) + 5 + 49 = 104
3. 23 + 5 + 47 = 75
4. 30 ((UB+20) + 5 + 32 = 87
5. 30 ((UB+20) + 5 + 40 = 95

Total: 457

That was actually a lot of fun! Prior to today, I've never jumped and grabbed on to a pullup bar and I realized that I'm not sure I've ever jumped and grabbed onto anything. My mom wasn't very supportive of me doing anything that could result in injury. So I was actually scared my first few tries. But I stared that fear dog in the face and did it. :)

kent said...

rnd 1 30ub+8+79+20=137
rnd 2 30ub+7+65+20=122
rnd 3 30ub+5+60+20=115
rnd 4 30ub+3+55+20=108
rnd 5 30ub+4+56+20=110
total=592

lk5280 said...

Only had up to 1.75 pood for KBS.
1. 24(u) + 7 + 40 = 91
2. 25(u) + 7 + 38 = 90
3. 22(u) + 6 + 40 = 88
4. 20 + 6 + 39 = 65
5. 20 + 6 + 37 = 63
Total = 397
20g protein + 24g carb post workout

Ryan Thompson said...

Power Smatch + Hang Snatch 70,75, 90kg x2
Snatch 90, 100, 105, 107kg miss
Snatch Deadlift w straps 150kg x5 x3

rest 3 hours

set 1 81 + 20
2: 85 + 20
3. 55 + 20
4.83 +20
5. 63+ 20

total 466

KEW said...

1 set 28 + 20/5/30
2 set 30 + 20/6/33
3 set 30 + 20/7/28
4 set 30 + 20/6/20
5 set 30 + 20/9/26
total: 418
stink at DU!!! Thought the 5 min active rest was gonna be too long, how wrong I was! I enjoyed this one!

Steve Howell said...
This comment has been removed by the author.