Tuesday, August 21, 2012

Wednesday 8.22.12


1.  Unstable Bench
Work up to a 1RM - Demo Vid, record weight as barbell + weight of both kettlebells (ie, 185+70)

2.  Band Tricep Push Downs
2 x Max Reps

3.  Superset
Weighted Strict Pull ups, 3 x 6-8 - any grip is allowed
Band Pull aparts, 3x10-12

4. 21-18-15-12-9-6-3 for time of:
Plate GTO, 45/25 - ground to overhead anyhow with a bumper plate. 
5 Burpees and 30 Double Unders between rounds.

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47 comments:

  1. The crappy crossfitterAugust 21, 2012 at 1:58 PM

    Usually I can figure this stuff out, but question regarding the bench. Should we shoot for a higher weight on the bar and go for 35's for kb? Or should we go lighter on the bar and heavier on the kb? For example 185 with 140 in kb or 245 with 70 in kb?

    ReplyDelete
  2. Sam Michael SmithAugust 21, 2012 at 5:21 PM

    K-star would not be pleased with that picture: the guy is super over extended!!! Gotta brace and hold neutral.

    ReplyDelete
  3. The crappy crossfitterAugust 22, 2012 at 3:56 AM

    1. Switched it up from last week since I went with heavy KB's. 215 on the bar plus 106lbs of kbs (2 1.5pd) for a total of 321, failed at 331
    2. Used band that weighed 55lbs from last weeks box squat. 24 and 19
    3. 53#. 6/10, 6/10, 6/10
    4. 9:22

    ReplyDelete
  4. UnknownAugust 22, 2012 at 5:06 AM

    Hey Crappy,
    six in one, half dozen in the other. More instability or more load. If I had pick one I would go for more load and lighter bells.

    ReplyDelete
  5. UnknownAugust 22, 2012 at 5:12 AM

    Unstable Bench - 180 + 70
    Push Down - red band, 18/8
    Wtd Pull ups - 3x6 at 53
    Pull aparts - check
    MetCon - 8:09

    ReplyDelete
  6. Derek MohamedAugust 22, 2012 at 5:37 AM

    Bench 205+70
    Wod 8:45 rx
    Push downs red band 22/12
    Pullups 6x44, 3x44 stopped bc I was Kipping at the top. 6x30, 6x30
    Pullaparts

    ReplyDelete
    Replies
    1. Cheryl NassoAugust 22, 2012 at 7:08 AM

      I've never done a plate ground to overhead... Does it have to go flat to ground? Or just touch a side?

      Delete
  7. Heather Keenan BergeronAugust 22, 2012 at 7:10 AM

    cheryl-just a side

    ReplyDelete
  8. Heather Keenan BergeronAugust 22, 2012 at 7:24 AM

    *skipped bench-bum shoulder
    1. Tricep press-downs (red band): 8, 10
    2. Super-set:
    Pull-ups (18# KB) 7-9-8
    Pull-aparts (red band) 12-12-12
    3. Met-con: 8:28 Rx

    ReplyDelete
  9. UnknownAugust 22, 2012 at 8:17 AM

    1. kept down by the base gym "man." reg bench with chains - 285#

    2. didn't know what this was. did strict stationary dip ME - 32, 12

    3. wtd pull ups/band pull aparts - x 8/ x 12, 35#

    4. met-con - 8:06, i looked at ben's time for this right before i did it and was like, "i think i can do that."

    ReplyDelete
  10. ShermanAugust 22, 2012 at 8:48 AM

    Unstable Bench - 155 + 50
    Push Down - blue band, 9/9
    Wtd Pull ups - 3x6 at 50
    Pull aparts - check
    MetCon - 8:40

    First day of many!! Glad to be on board!!

    ReplyDelete
  11. JonAugust 22, 2012 at 9:03 AM

    1-
    275 with 35lb kbs

    2-
    25(green band)
    12

    3-
    pull-ups w 35lb 5,5,5
    13,13,15

    4-
    9:24

    ReplyDelete
  12. UnknownAugust 22, 2012 at 10:42 AM

    1. 230# w/ 30# DBs
    2. a bodylastics band 26, 24
    3. pull ups w/45# 6,7,6
    4, WOD 17:14
    GTO was hard damn

    ReplyDelete
  13. UnknownAugust 22, 2012 at 11:08 AM

    Standard bench 3 x100# shoulder not up for the instability
    wod: 13:38 rx
    Push downs: red band 23/22
    Superset: pull ups w/#10 6,5,6, pull aparts 3 x 12

    ReplyDelete
  14. Shawn McQueenAugust 22, 2012 at 12:26 PM

    Wed

    1. Unstable bench 1rep max of day

    233lb (135lb bench+88lb of KBs)

    2. Banded tricep push downs (black band)
    2 sets Max reps: 30/30

    3. 3 supersets:
    A)weighted strict pullups (45lb) 8-8-6
    B) band pull aparts

    4. For time:
    21-18-15-12-9-6-3
    Ground 2 Overhead 45# plate
    (between every set 5 burpees+30 double Unders)

    10:11

    ReplyDelete
  15. Ally BAugust 22, 2012 at 12:43 PM

    Bench- was horrid today, I was all over the place, I am having some shoulder issues so I wasn’t feeling very strong there! I had done #125 Last week and this week #105

    WOD: 7:39RX

    ReplyDelete
  16. UnknownAugust 22, 2012 at 1:15 PM

    1st wk back in 2 months due to shoulder&knee. WOD crushed me

    1.155#+60#lbs (Could have gone heavier, but felt slight discomfort in shoulder) Didn't want to max since its first day back on upper body
    2.Blue band-35,20
    3.WSP w/10#-8,8,7--BPA w/blue band--10,10,10
    4.15:35 - Did 60 singles instead, just to take it easy w/shoulder

    ReplyDelete
  17. UnknownAugust 22, 2012 at 1:22 PM

    1.) Close grip bench (bum shoulder) 175 +35KBs
    2.)Green Band...25,26
    3.)No weight on pullups 3x6 (shoulder)
    4.) shoulder modification:
    21-18-15-12-9-6-3
    Russian KBS (70)
    In BTW 5 High Box Jumps
    30 DUs
    Time: 8:03

    ReplyDelete
  18. UnknownAugust 22, 2012 at 1:24 PM

    1. #65-2 #35 KBs -same weight as last time but MUCH cleaner
    2. Blue band 15/20
    3. #15 kb got all 6 except switched to switch grip last 2 reps - red band pull aparts
    4. 8:04rx felt awesome!

    ReplyDelete
  19. AnonymousAugust 22, 2012 at 1:53 PM

    1. 155 + (2) 45# kb's = 245#
    2. Blue band. 30, 30
    3. 35# on pull ups. 6, 6, 7. Blue band pull aparts
    4. 13:26. Felt slow and sluggish. Dubs were good though.

    ReplyDelete
  20. SchreinerAugust 22, 2012 at 1:59 PM

    CT SWAT challenge all week, shooting running burpees and more, today and then 7+ mile.run with 30+ obstacles Thursday, trying yo get back to the program Friday but may need an extra rest day, that run should be fun......

    ReplyDelete
  21. potsyAugust 22, 2012 at 2:32 PM

    Unstable Bench - 205 + 70 (20# PR from last week)
    MetCon - 14:04Rx
    Push Downs - Green band: 41/51
    Wtd Pull ups - 35x3x6, broken
    Pull aparts - 3x12, red band

    ReplyDelete
  22. AnonymousAugust 22, 2012 at 3:17 PM

    Unstable bench- 210+90 5 lbs up plus I made it more unstable than last week

    Pushdowns purple band- 15, 12

    Weighted Pullups- 20x8, 41.4x6, 41.4x6

    Band pull aparts- 15, 12, 12

    WOD- 15:50 DU's got terrible when my shoulders got smoked. I did like the plate GTO though. Those were new to me.

    ReplyDelete
  23. MattAugust 22, 2012 at 3:21 PM

    Unstable bench - 65kg + 32kg kb weight. Failed at 102 total but will get it next time
    Tricep pushdown - 40 reps green band 20 reps blue band
    Weighted pullups - 8@15kg across
    Pull aparts - done
    Met con - 9:30.
    Good sess, great sess!

    ReplyDelete
  24. Rudy KAugust 22, 2012 at 3:24 PM

    1. 200 + 2x35#kb=270
    2. 40,30
    3.8@35, 8, 7
    4. 7:43....not sure if we were supposed to do burpees and DU after the round of 3...I didn't....fun little wod

    ReplyDelete
  25. masonAugust 22, 2012 at 4:10 PM

    1. 95#: 65#+30#kb
    2. red band 15/15
    3. strict no weight 7/6/6 pull aparts 10/10/10
    4. 10:57 RX

    ReplyDelete
  26. UnknownAugust 22, 2012 at 5:04 PM

    1. 105
    2. Red band- 17/16
    3. No weight- 5/5//4: pull aparts- red band10/10/10
    4. 11:45 RX

    ReplyDelete
  27. sarah leeAugust 22, 2012 at 5:21 PM

    1. 65+30
    2. Pull downs red band 17,17
    3. Strict/band 4/10, 3/10, 4/10
    4. 11:39 rx

    ReplyDelete
  28. CodyAugust 22, 2012 at 5:42 PM

    1. Unstable Bench: 120# on bar 2 25# DB hanging
    2. Band Tricep Push Downs: 24/24
    3. Superset: 30# W. Pull Up 7/6/6
    12 band pull aparts each set
    4. Met-Con 19:28 Double Unders till major goat for me, but getting better.

    M/27/5'4"/135#

    ReplyDelete
  29. UnknownAugust 22, 2012 at 5:46 PM

    1. Unstable Bench 155+70
    2. Pull downs red band 30/40
    3. Weighted PU 3x6 #53
    4. WOD 8:04 rx

    ReplyDelete
  30. Bubba HagoodAugust 22, 2012 at 7:23 PM

    Blew a tire getting to CFNE this am so had to take it at the globo gym

    1. Bench (dumbels) 8x85#, 7x85#, 6x85# each set to failure - closest I could come to unstable bench but this smoked my arms
    2. Weighted dips: 2x10x35# at failure at 10
    3. superset 53# weighted pullups, 5/6/5 smoked, 3x12 cable pull aparts at 50#
    4. WOD 10:05 Rx steel plate couldn't stand on edge, trouble with twisty rope today

    ReplyDelete
  31. UnknownAugust 22, 2012 at 7:35 PM

    1. 195+70kbs (8am)
    2. cable press downs 100lbs x 20ea (3pm)
    3. 3x6 @ 53 / red band
    4. 8:08

    ReplyDelete
  32. UnknownAugust 22, 2012 at 9:55 PM

    1. 245 + 70 = 315
    2. Banded Push Downs 12/10
    3. 6 x 35lb kb/12 x Pull aparts red band
    4. 9:01 RX

    ReplyDelete
  33. QuinnAugust 23, 2012 at 6:41 AM

    1. 175# + 35#kb on each side.
    2. Green band - 30/35
    3. 3x6 - 70/53/53
    4. 9:20 Rx'd Did 5 burpees/30DU after last set, just to be sure.
    I feel I am slow as hell on these metcons. Possibly because I've gained 11.5lbs of muscle over the last few months.....

    M/35/180/5'10"

    ReplyDelete
  34. mcgrailAugust 23, 2012 at 7:04 AM

    1. Unstable Bench 145+ 2-53# KB's
    2. Pull downs red / Green band 20/20
    3. Weighted PU 3x6
    4. WOD 11:04 rx

    ReplyDelete
  35. Mark LeeAugust 23, 2012 at 1:20 PM

    1. 185+2 35lb Kbs
    2. Green 17,17
    3.Pull Ups 30lbs x 6 Blue/ 50lbs x 6 Blue/ 50lbs x 6 blue
    4. 8:47

    ReplyDelete
  36. UnknownAugust 24, 2012 at 6:06 AM

    Bench - 150 + 52
    Band pushd downs - green, 14, 15
    Pull ups - 3x6 @ 35ish (KB + pretty heavy chain that used to thold the garage doors up)
    9:22

    ReplyDelete
  37. TadpoleAugust 24, 2012 at 10:17 PM

    Closed Grip Bench 145+70
    Band push down 25/17 (blue)
    Pull ups all 3x6, 12 kg, next 2 12 kg+2.5 lbs
    9:00

    ReplyDelete
  38. DominicAugust 25, 2012 at 5:26 PM

    1 321
    2 28&18 Green Band
    3 6@36 5@36 6@26 & 3x12
    4 9:39

    ReplyDelete
  39. Dr.HewittAugust 26, 2012 at 8:17 AM

    1. Unstable bench 155# + 70lbs of KB's

    Made up 8/11/12 WOD instead
    1. 3 rounds Dips: 3 @55#, 3 strict, max kip 12/8/6
    2. 3 rounds pullup: 3@45#, 3 strict, max kip chin over 12/12/10
    3. push press 4x8 @ 175
    4. bullet proof shoulders- check

    ReplyDelete
  40. Amy KbaumAugust 28, 2012 at 6:29 PM

    1. 85+30
    2. Pull downs red band 25,15
    3. Strict 10# 8/10, 6/10, 6/10
    4. 12:14 rx - Such a bummer of a time

    ReplyDelete
  41. AnonymousAugust 30, 2012 at 8:35 PM

    1. 165 + 70. 10# PR :)
    2. Pull downs #2+#3 band (blue + red) 12/8
    3. 8 reps @ 35#, 6 reps @ 35#, 6 reps @ 35#
    4. 7:49 Rx - the last 2 rounds of burpees/Du's slowed a bit.

    ReplyDelete
  42. Tiffany NormandinSeptember 5, 2012 at 8:29 AM

    unstable bench- worked up to 1RM 105+52.8 KB= 158.2. Tricep pull downs w/ band 17/16/16. Strict weighted pullups 6@12#/ 7@15#/ 6@ 17.6#. SS w/ banded pull aparts 3x12. WOD w/5 burpees to plate & 20 DUs between rounds = 7:03.

    ReplyDelete
  43. AnonymousSeptember 20, 2012 at 12:57 PM

    1. 220# (150#+2x35#) PR!
    2. Green Band (1+3/4") - 24/20
    3. Pull Ups (25#/25#/27.5# x6), Blue Band for Pull Aparts (3x12)
    4. As Rx'd - 8:12
    *had to untie a not in my rope on the 3rd round, that cost me about 10-15sec, I was pissed!)

    ReplyDelete
  44. DannyBostwickMarch 21, 2013 at 7:59 AM

    1. 280 PR
    2. Weighted P/U - 45#, P/A-blue band
    3. 25-22 green band
    4. I did this while i was sick so I opted out of the met con.

    ReplyDelete
  45. UnknownMay 15, 2013 at 8:50 AM

    1) 295
    2) nope
    3) 40, 60, 70
    4). 11:05 soooo slow

    ReplyDelete

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