Sun, Feb 28, 2010

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congrats Derek!

early March:
for time:
50 push ups
5 squat clean - 135#/85#
40 push ups
5 squat clean - 145#/95#
30 push ups
5 squat clean - 155#/105#
20 push ups
5 squat clean - 165#/115#
10 push ups

late March:
10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

rest 10 min

AMRAP Double Unders - 3 attempts, rest as needed b/t attempts

post times and reps to comments

Sat, Feb 27th, 2010

early March:
part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP - 95#/65#

post wod fuel male:
above 12% - 10g prot/30g carb
8-12% - 10g prot/20g carb
below 8% - 10g prot/30g carb
post wod fuel - female:
above 16% - 10g prot/20g carb
12-14% - 10g prot/25g carb
below 12% - 10g prot/30g carb

rest 60 minutes

part 2:
Row 1K

post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/25g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/10g carb
12-14% - 20g prot/20g carb
below 12% - 20g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

late March:
part 1:
On the minute every minute for a max of 20 minutes:
[Power Clean and Push Jerk - 70% 1RM Clean and Jerk] x 2
6 KBS - 2/1.5 pd

post wod fuel male:
above 12% - 10g prot/30g carb
8-12% - 10g prot/20g carb
below 8% - 10g prot/30g carb
post wod fuel - female:
above 16% - 10g prot/20g carb
12-14% - 10g prot/25g carb
below 12% - 10g prot/30g carb

rest EXACTLY 60 min

part 2:
for time;
Row 350 m
25 burpees
Row 350 m

post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/25g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/10g carb
12-14% - 20g prot/20g carb
below 12% - 20g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

post times, rounds and minutes achieved to comments
for late Marchers part 1; if you do not make the reps on the minute, rest for the entire next minute and try to continue on again

Thurs, Feb 25, 2010

early March:
for loads:
A. Back Squat @ 30X0; 3,3,2,2,1,1; rest 240 sec
B. Power Clean @ 12X1; 2,2,2,2,2; rest 180 sec

late March:
4 rounds for time;
60 unbroken double unders
30 unbroken wall balls - 20#/14# to 10 ft

post loads and times to comments

Wed, Feb 23, 2010

early Marchers:
part 1
for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups

rest 30 min

part 2
Run 3K as fast as you can

late Marchers:
part 1
A. Split Jerk - 3,2,1,3,2,1; rest 240 sec
B. Front Squat - 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups - 100 for time

rest as needed

part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%

post times, loads and notes to comments

Tues, Feb 22, 2010

March 7th:
20 sec max reps; 40 sec rest b/t movements:
Bench Press - 135#/95#
Hang Power Clean - 135#/95#
Box Jumps - 20"/14"
Row Meters
(repeat 5 times for total reps/meters)

late March:
5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
(record total rounds and reps as score)

post reps and rounds to comments
double on Wed and Sat for everyone

Mon, Feb 21st, 2010

Sun, Feb 21, 2010

March 7th folks:

part 1:

12,9,6,3 rep rounds for time;

Dead Lift - 315/225#

Muscle Ups

rest 1 hour

part 2:

3 sets for total working time:

3 x [1 hang power clean/2 hang squat clean/3 push jerk - 135#/95#/5 burpees/6 cone touches]

rest 2 min

DL - you cannot drop weight from top

muscle ups - arms at full extension at bottom and top

part 2 - 1 set = 3 rounds of 1 HPC/2HSC/3PJ/5 burpees/6 cone touches - 20' apart; i.e. you perform the BB complex, back up and perform 5 burpees, then proceed to cone # 1, touch this cone and another one 20' away from that one for a total of 6 times (i,e each cone 3 times)...then go back to the BB complex and perform the entire set 2 more times; TIME this set, rest 2 minutes and repeat the 3 rounds 2 more times timing each round; add all times together

late Marchers:

[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores
compare avg meters recorded on Feb 17th to this time

post times and meters to comments

Sat, Feb 20th, 2010

school is in...

March 7th competitors:

part 1:
Power Snatch - 10 sets of 3 reps; rest 5 min b/t sets

rest as needed

part 2:
Sprint Run 800 m @ 100%
rest 6 min x 3

late March competitors:

part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec

rest as needed

part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

post loads, notes and times to comments

Thurs, Feb 18th, 2010

March 7th competitors:

As many rounds in 20 minutes;
5 unbroken HSPU
10 box jumps - 24"/20"
15 GHD back extensions

post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/45g carb
below 8% - 40g prot/70g carb
post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/40g carb
below 12% - 30g prot/60g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Late March competitors:

Females
For time;
10 HSPU, 3 L Pull Up, 9 HSPU, 4 L Pull Up, 8 HSPU, 5 L Pull Up, 7 HSPU, 6 L Pull Up, 6 HSPU, 7 L Pull Up, 5 HSPU, 8 L Pull Up, 4 HSPU, 9 L Pull Up, 3 HSPU, 10 L Pull Up

Males - BWT below 150#
For time;
15 HSPU, 10 L Pull Up, 13 HSPU, 10 L Pull Up, 11 HSPU, 10 L Pull Up, 9 HSPU, 10 L Pull Up, 7 HSPU, 10 L Pull Up, 5 HSPU, 10 L Pull Up, 3 HSPU, 10 L Pull Up, 1 HSPU, 10 L Pull Up

Males - BWT 150-175#
For time;
15 HSPU, 8 L Pull Up, 13 HSPU, 8 L Pull Up, 11 HSPU, 8 L Pull Up, 9 HSPU, 8 L Pull Up, 7 HSPU, 8 L Pull Up, 5 HSPU, 8 L Pull Up, 3 HSPU, 8 L Pull Up, 1 HSPU, 8 L Pull Up

Males - BWT 175-200#
For time;
15 HSPU, 6 L Pull Up, 13 HSPU, 6 L Pull Up, 11 HSPU, 6 L Pull Up, 9 HSPU, 6 L Pull Up, 7 HSPU, 6 L Pull Up, 5 HSPU, 6 L Pull Up, 3 HSPU, 6 L Pull Up, 1 HSPU, 6 L Pull Up

Males - BWT 200+#
For time;
15 HSPU, 4 L Pull Up, 13 HSPU, 4 L Pull Up, 11 HSPU, 4 L Pull Up, 9 HSPU, 4 L Pull Up, 7 HSPU, 4 L Pull Up, 5 HSPU, 4 L Pull Up, 3 HSPU, 4 L Pull Up, 1 HSPU, 4 L Pull Up

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

post rounds completed for early March competitors and time for late March competitors to comments

Wed, Feb 17th, 2010

part 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec

rest as needed

part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

post loads, notes and meters to comments
single tomorrow