Thursday, September 27, 2012

Friday 9.28.12

M.A. Jen and Heather. 
1.  Dynamic Box Squat
6 x 2, OTM at 60% + band tension - Set the box at 1" below parallel.  These are still about SPEED.  If the weight isn't moving fast decrease the load by adjusting the band tension.

2.  Snatch
9x1 at 80%, OTM

3.  Clean & Jerk
9x1 at 80%, OTM

4.  3 RFT:
500m Row
12 Deads, 265/185
Becca's time: 8:31
Posted by at

41 comments:

  1. UnknownSeptember 27, 2012 at 11:20 AM

    Ben... i have a question.. I was weighing 109 and considered a Ninja.. Now I'm averaging a weight of 121-124... Am i now a Beast???? Or should i continue to wear the vest til 125-130? Please advise

    ReplyDelete
  2. UnknownSeptember 27, 2012 at 11:24 AM

    Patti - this might be the best question I have ever gotten.
    Ninja vs. Beast is as much about strengths and weaknesses as it is about bodyweight. If you are better with a barbell than with your own bodyweight you are creeping towards beast. Obviously we want the appropriate blend of Beast and Ninja.

    ReplyDelete
    Replies
    1. MattSeptember 28, 2012 at 4:54 AM

      Just on that as well. Do we keep eating big for the next stage? Are we still aiming to put weight on?

      Delete
  3. SchreinerSeptember 27, 2012 at 11:46 AM

    Are we still using the abmat on the box?

    ReplyDelete
  4. StridhSeptember 28, 2012 at 5:05 AM

    1. 90kg+band
    2. 70kg
    3. 86kg
    4. 9:59

    ReplyDelete
  5. QuinnSeptember 28, 2012 at 5:48 AM

    1. 200# + red bands
    2. Snatch 150#
    3. C&J 210#
    4. 9:21rx'd

    M/35/180/5'10"

    ReplyDelete
  6. DBellSeptember 28, 2012 at 7:59 AM

    1. 135# + red bands
    2. 110#
    3. 185#
    4. 10:30rx

    ReplyDelete
  7. EugeneSeptember 28, 2012 at 9:40 AM

    1. 155# + red bands
    2. Snatch: 120#
    3. C&J: 165#
    4. Comp WOD: 11:09 Rx

    ReplyDelete
  8. UnknownSeptember 28, 2012 at 9:41 AM

    1. 85# + red bands
    2. 85#
    3. 115#
    4. 10:52 rx

    ReplyDelete
  9. Heather Keenan BergeronSeptember 28, 2012 at 11:11 AM

    1. 135+red bands
    2. Can't snatch
    3. 160 CJ across
    4. 8:47 Rxd.

    ReplyDelete
  10. Mike McDSeptember 28, 2012 at 11:48 AM

    1. 185# w/ red bands
    2. Snatch: 160#
    3. Clean & Jerk: 215#
    4. 3 RFT: 8:55 Rx

    ReplyDelete
  11. UnknownSeptember 28, 2012 at 12:12 PM

    Snatch
    9 X 1 115# These felt good

    Clean and Jerk
    9×1 155#

    3RFT
    500m Row 12 DL 265#
    8:29 RX

    No time for DBS

    ReplyDelete
  12. Mark LeeSeptember 28, 2012 at 12:29 PM

    1. 185+37lbs of chain
    2. 165 Felt Good
    3. 200 Felt Good
    4. 8:50

    ReplyDelete
  13. UnknownSeptember 28, 2012 at 12:46 PM

    1: 250+1 inch bands
    2:165 OTM felt good!
    3:215 OTM felt good!
    4: 7:55 Rxd

    ReplyDelete
  14. UnknownSeptember 28, 2012 at 12:59 PM

    1.) 195 + Green, felt fast today
    2.) Just Cleans, working on perfecting form, 185 x 3 then dropped down to 165, doesn't have to be heavy to make progress
    3.) 8:42 RX, felt slow on last row, the deadlifts were good but lost grip on them.

    ReplyDelete
  15. UnknownSeptember 28, 2012 at 1:00 PM

    1. 225 + purple band
    2. 185
    3. 235
    4. 8:58 or 9:58 (dont really remember at this point but deads are my biggest weakness) RX

    ReplyDelete
  16. Joe KoniecznySeptember 28, 2012 at 1:03 PM

    1. 245+100lbs in band weight
    2. 195
    3. Can't C&J
    4 8:11

    ReplyDelete
  17. UnknownSeptember 28, 2012 at 1:23 PM

    1. box squats @140 +bands
    2. 9x1 snatch @110
    3. nx1 c&j @150
    4. 7:59- so mad my phone only got part of it! ran out of space...but ah well...i hate rowing but deadlifts are a strength of mine...guess its good to have short legs!

    ReplyDelete
  18. DominicSeptember 28, 2012 at 1:24 PM

    1. 245 & green bands
    2. 185
    3. 245
    4. 6:49 ran 400m instead of row

    ReplyDelete
  19. Tommy LeBlancSeptember 28, 2012 at 2:15 PM

    1. 150# + 1inch bands
    2. 125# OTM
    3. 155# OTM
    4. 3RFT: 9:13/ used 245# for deads, didnt want to use more than 80% of my 1RM

    ReplyDelete
  20. Britt ArbanasSeptember 28, 2012 at 2:21 PM

    1. #106 & green rogue bands
    2. #76
    3. #88
    4. 13:47 RX

    ReplyDelete
  21. RyanSeptember 28, 2012 at 2:27 PM

    1. 185 + chains
    2. 125 otm
    3. 155 otm
    4. 9:43 RX'd but didn't realize the rower was left on 10 from the morning crew. Definitely added some suck to the deadlifts. My fault for not setting up right.

    ReplyDelete
  22. Derek MohamedSeptember 28, 2012 at 2:49 PM

    No squats, hip tweaky
    Snatch (power)-185x4, 195x3, 205x2
    CJ (power)-255 across
    Wod-6:57rx

    ReplyDelete
  23. potsySeptember 28, 2012 at 2:56 PM

    DBS - 175 (stayed light)
    Snatch - 175
    C&J - 240
    WOD - DNF, at 7:30 was on 10th DL on last set when my lumbar tweaked out.

    ReplyDelete
  24. UnknownSeptember 28, 2012 at 3:17 PM

    250+ 1 inch Bands
    Snatch 150#
    Clean/Jerk 185#
    3RFT 8:40


    M/41/195/5'8

    ReplyDelete
  25. UnknownSeptember 28, 2012 at 3:26 PM

    1. 155 + 1" bands
    2. 110 across... Not good today
    3. 140 across
    4. 10:35...deadlifts felt weak.

    ReplyDelete
  26. PatSSeptember 28, 2012 at 3:45 PM

    Squats 215 with 1.5 inch bands
    Snatch 165
    Clean and Jerk 235
    WOD 8:08

    ReplyDelete
  27. UnknownSeptember 28, 2012 at 3:56 PM

    1.185 green bands 1.5inch
    2.165 snatch
    3.wod 9:50. (f'ed up my world for 20min after)
    4. 30 min later c+j 215 push jerk

    ReplyDelete
  28. AnonymousSeptember 28, 2012 at 5:02 PM

    Box Squats- 225 raw no bands today

    WOD- 8:51

    ReplyDelete
  29. CodySeptember 28, 2012 at 5:31 PM

    1. Dynamic Back Squats: 140#
    2. Snatch: 100#
    3. Clean and Jerk: 140#
    4. No rower so did Diane instead. 5:15 first time rx!

    M/28/5'4"/138#

    ReplyDelete
  30. ShermanSeptember 28, 2012 at 6:00 PM

    1. 140 with 1.5 inch bands (a question....should we have 60% of our Box squat 1RM on bar in addition to bands?) If so I went too light as my box squat max is 335 but it was FAST!!
    2.Snatch 140
    3. C&J 185
    4. 7:53 Rx

    ReplyDelete
  31. UnknownSeptember 28, 2012 at 7:16 PM

    1. 115
    2. 65 OTM
    3. 90 OTM
    4. 175 deads... 16:01. Not my day :(

    F/41/5'1/120

    ReplyDelete
  32. Bubba HagoodSeptember 28, 2012 at 8:10 PM

    DBS: 185+blue bands felt fast
    9x1 Snatch: 135 felt solid
    9x1 c&J: 195 felt good too
    back tweeky so did 1000m row 3:36

    ReplyDelete
  33. UnknownSeptember 28, 2012 at 8:41 PM

    1. DBS: 185#+130#band tension(greenRFbands)
    2. Snatch: 110# (felt very good. form is improving. first time not messing up any reps)
    3. C&J: 190# (felt kinda weak on these today. got them all ok, but just felt harder than expected)
    4. 12:03 RXed, should have gone faster. Didn't get out of breath. I was focusing on having good form with the deads. (Felt good afterwards)

    ReplyDelete
  34. JRSeptember 29, 2012 at 7:59 AM

    140 plus bands
    165 9x1 otm snatches
    205 9x1 c&j otm
    10:00 min rxed not my best day but got it in
    46 196# 5' 10"

    ReplyDelete
  35. Mark LeeSeptember 29, 2012 at 9:32 AM

    95 plus red band
    75x6,70x3
    95
    Took an adult gymnastics class
    10:24 155 pounds

    ReplyDelete
  36. sarah leeSeptember 29, 2012 at 9:33 AM

    That above comment was from me.

    ReplyDelete
  37. UnknownSeptember 29, 2012 at 10:58 AM

    I did this today. Yesterday I was running on empty and needed sleep!
    Didn't do Dynamic Box Squat
    9x1 85# Squat Snatch OTM
    9x1 105# Push and Split Jerk OTM
    Row/Deads: 12:29 Rx

    Is it a bad idea to try to do today's ( Saturday's) as well? I think my first week of this program is still getting a little used to. Body is more achy!

    ReplyDelete
  38. Just DanSeptember 30, 2012 at 8:36 AM

    Dont have bands... yet
    255 6x2 OTM
    9x1 Snatch@ 165
    9x1 CnJ@ 195
    Row/Deadlifts(275pounds)
    9:46

    ReplyDelete
  39. TadpoleOctober 1, 2012 at 12:42 AM

    DBS: 250# no band
    Snatch: 160#
    CJ: 200#
    9:10 Rx

    ReplyDelete

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