part 1:
for time in total sec;
21 hang power snatch - 95#/65#
Run 400 m
21 power snatch - 95#/65#
Run 400 m
21 snatch - 95#/65#
Run 400 m
rest 6+ hours
part 2:
for total reps;
tabata mash:
chin ups
box jumps -20"/14"
take your total reps for part 2, minus them as seconds from your time in part 1; that is your total score for day (i.e. part 2 score = 260, part 1 score = 9:00 which = 540 sec...therefore overall score for day is 540-260 = 280)....lowest score wins!
chin over bar height and legs to full extension at top of box are only rules...keep intensity high
post total score to comments, rest well on Saturday
35 comments:
Part 1 @ 5 A.M.
13:02=782 sec
Could have been sub 12..started squat snatches at 7:15, they were slow, then bar sleeve fell off at 10th rep, took 15 sec or so to fix (probably needed break anyways). All runs were good, getting my legs back with those. First set unbroken.
Does anybody know where i can buy a pretty good bar at a good price...i dont have 300-500$ for a bar...thks big dawgs...whoooof
part 1: 12:24. - 744 secs squat snatches slowed it down big time.
6 mins rest
part 2
71 pull-ups
126 box jumps
total =197 -
not sure many more box jumps could be squeezed in, especially with the full ext. requirement
744-197 = 547 total score
maybe doing yesterdays main site with all those pull-ups wasn't a great idea.
GC: I don't know if they're worth buying, but they cost 120 $. Check it out (wfs): http://www.megafit.com.au/index.php/weights/weights-bars/gold-s-gym-7-solid-chrome-olympic-bar.html
Another question:
I'd like to supplement my diet with more protein. Lately all I've been eating is canned tuna.. and I'm worried about the effects of the mercury and the other contaminants that canned tuna contain.
I was thinking of adding the protein from whey and casein shakes - every protein source (besides tuna and egg) are expensive in Denmark.
Now, the whey protein that I can buy does not contain added sugar, but "natural flavorings, aspartam, acesulfam K". 5g carbs/100g.
I was thinking of mixing casein protein with the whey for both short- and long-term absorption, which contains (besides the casein): "cocoa powder, flavor, sodium saccharin".
Both the protein contain 5g carbs/100g.
Would eating more of the above-mentioned protein powders as a protein source negatively impact my performance? Or is the contaminants from tuna even worse?
Thanks for any input.
I'll post my workout scores later.
AM WOD: 0600
Felt like total Sh*t yesterday and skipped the WOD and took a very long time to get loose this morning. Got the blood pumping with some double-unders.
The snatches were very strong and I fractioned 1/2 way to catch my breath and power through the remaining reps.
Runs were surprisingly strong (a weakness).
Total for Part 1: 12:03
I also had to stop to reconnect my collar when it disconnected from the bar.
Garage: Take a look at the Rogue Fitness site. They have the B&R bar which Bergener and Rip designed themselves. It's about $225, but everything I've read the bar is rock solid. My next purchase for sure. Also their shipping and handling is pretty reasonable.
Hixy: Be very, very careful with the canned tuna. I used to work in a hospital and I saw a kid with mercury poisoning who was an aspiring bodybuilder. He ate tune at every meal and actually died from Mercury toxicity. I read that canned wild tuna is a lot better but it's a ton more expensive. I'll leave it up to James or somenie more knowledgeable about nutrition than myself to give you tips on protein supplementation.
~DX
15:41
The full squat snatch killed my time...but happy with squat snatch movement today. Normally have difficulty getting under the bar. today was the best I have felt doing full snatch. Hamstrings are cooked.
941 sec
part 1 - 11:41 = 701 secs - runs were really really slow and the last run was devastatingly brutal. morning workouts have been brutal for me lately...
Garage - http://www.roguefitness.com/ - you can find the rouge bar here which is $245. we use them at CrossFit Calgary and they are really good bars and come with a lifetime warranty.
17:01 = 1021 secs
Felt good going into round #3 (8:57), and then it was downhill from there. 4 missed reps on the full squat snatch, and too much rest did me in.
18:01
Snatch is, by far, my worst movement which resulted in total inefficiency during today's WOD. Me thinks I need to incorporate more Snatch technique into my training. Also, I'm beginning to start liking WODs with running but the 2nd and 3rd ones were NASTY!
Thanks so much David X for telling me that. I'll stop eating tuna right away.
Please help me out with my previous question guys.
part 1:
19:08... got stopped on the first run by an angry dog because I was running. God damn it.
2nd and 3rd runs were good - here I can really push myself.
Hang snatch slowed me down.
Rest 13 mins
part 2:
tabata chin-ups: 15, 11, 10, 9, 8, 7, 5, 5 - 70
tabata box jumps: 13, 11, 11, 11, 11, 11, 11, 12 (2 on edge but full extension) - 91
Hixy: Its cool to eat tuna still, but this kid I was mentioning was eating it five times a day everyday for months.
First one back after holidays
time= 12:27 or 747 sec
hard but good to be back
WOD 1
10:59
Wod 1 - 14:29.
Took 7:15 to do finish the second run. Snatch was more like a near power snatch and ohs. Very pleased though.
part 2= 220
782-220=562
Pleased with part 2, part 1 needed to be faster...sub 500 next time...
part 1 @ OPT @ noon
16:45 = 1005 sec's
G&K need to get into CFC tonight for part 2 (part 1&2 for K). DJ; you have a class from 6-7. Is anyone there after? Thnx
14:28
had to run set of stairs each time to track
Part 1: 12:45 (2:56/3:47/6:02)
Part 2: In about 2 hours...
Part 1) I have a nasty hill to climb the last 50 yards back up to my house. The run out of the garage is as fast as you can run with jello legs but coming back for the next round is always fun. first two rounds of snatches were unbroken. The last round was all singles.
So tomorrow morning on the glorious rest day before our triple delight, I'm getting 15 tons of rock dumped in my driveway. I'm going to be hand shoveling it all from the front to the back yard. Based on my performance at the regionals, I moved about 7k pounds in about 6 min. So it should take me roughly 26 minutes to move that rock at full intensity. *cough, yeah* If anyone cares to help, stop on over, I'll cook up a paleo feast for the dawgs and we'll watch a re-run of every second counts.
Part 1: 765 seconds
Part 2 - 234
Total:
1021 - 234 = 787
part 2 198
total:
868-198 = 672
WOD 1 - 869 (14:29)
WOD 2 - 208 (87 chin/121 BJ)
Total = 661
WOD 1: 723
WOD 2: 187
Total: 536
part 2
pull ups= 13-11-11-11-11-11-11-12 total= 91
box jumps= 14-14-14-14-15-16-16-16 total = 119
grand total = 210
747-210 =537
WOD 2: 209 (97CU+112BJ)
659-209= 450
Felt good today. Hands need a break.
wod 1 - 13:55 at CFC
Part 1 11:31 or 691 seconds
Part 2 216 reps
Total 475
Those 400m runs where slooow
part 1 - 8:53 (533)
10min rest
part 2 - 210 (100 pu / 110 bj)
total = 323
runs were on that same freakin 160m indoor flat pentagon, which i shall refer to from now on as my 'nemesis'... they were in the 1:30's... first 2 sets of snatch were unbroken... last set of squat snatches went 12/6/3...
-gm2
Part 1 - 701 secs
Part 2 - 216 (80 PU/ 136 BJ)
Score - 701 - 216 = 485
WOD 1- 835
WOD 2- 204
Score- 631
1005 - 187 = 818
did part 2 with DJ & Britt @ CFC
Thanks Hulk for keeping score
still havevn't kicked this sore throat
Part I = 1115
No Part II today, work vs wod and work won
On the road, training at BodyTribe in Sacramento. A great gym!
Part 1 - 14:15'
The rest of my day was full, so 12' rest, then part 2: 56 pullups, 81 box jumps. I cracked my knee the other night, it wasn't liking these too much.
Score= 718
Team CFC WOD
as many Rds in 20 mins of:
95# hang squat clean 12 reps
21 jumping pull ups
20 Dbl undes
8 rds + 7 HSC
JPU gases the shit out of me
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