Sunday, September 30, 2012

Monday 10.1.12

 MDV is making a run at the games this year.
1.  Back Squat
work up to a 5 rep Heavy

2. Back Squat 
5x1 with 110% of your 5 rep heavy, rest as needed between sets.

3. "Gwen"
15-12-9 unbroken Clean and Jerks, not for time.  Use the most weight possible.

4.  GHR
3 x max rep Glute Ham Raise.


"When am I gunna get ha-uge?"

53 comments:

  1. Last time we did ME GHR's I could barely walk for a couple of days!! I'm training like a race horse so it will get done!!!

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  2. Hey folks. Took a week off from the getting huge program. Felt like I needed it AND we launched our first paleo challenge at Reebok CrossFit St. Thomas and had a week of "girls" as baselines in conjunction with it. So I thought it best to do those as well. Here's where I landed:

    Cindy - 26 +14 (roughly same as PR)
    Grace - 2:47 (first time doing)
    Nancy - 12:46 (first time doing)
    Isabel - 2:54 (first time doing)
    1 RM DL - 435 (30# PR)

    Back to getting huge this week. That's some top rope sh%t on AJ... and hilarious.

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  3. Bs-345x5, 395x1, 345x1x5. Hip still tweaky. Felt better but didn't want to push it. I want 405x5 next time!
    Gwen- FAIL at 185. Not even close- had to break every set. Doubtful I could have even matched precious pr at 175 after the squats.


    Go get em, MDV!

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  4. BS: 305#*5, had more
    BS: 335# 5*1 new one rep PR, hit 5 times
    Gwen: 145# Rx, next time will push heavier
    GHDs: 20,15,skipped
    Good day

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  5. 1. BS 5RM - 310#
    2. BS 5x1 - 340# only 1 rep. felt something pulling in the left quad, so I decided it was smart to leave that alone....don't need any injuries!
    3. "Gwen" - 155# rx'd. Got a really nice belch at the end. :)
    4. GHR - 10/10/10 on the floor with the green band.

    M/35/180/5'10"

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  6. If I got any bigger, I would be competing in the Arnold Classic.

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  7. If I got any bigger, I would be competing in the Arnold Classic.

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  8. BS: 5 x 175#
    Gwen: 85# 11, 9, last round 80# 8
    BS: 185, 185, 190, 190, 190
    GHR: 10, 6, 3

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  9. What's the best and safest way to determine "heavy" for those power clean? if my squat clean and jerk PR is 135 would 95lb be too light? Thanks!

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  10. 1. 415x3 (failed and ran outta time)
    2. 425 x 5 x 1
    3. 185 start, dropped to 165 since I was having to break things up so much. Wasn't sure if we were allowed to let go of the bar.
    4. 10,7,6 (last few on each set were assisted)

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  11. 1. 165x5
    2. 3x1 185 (failed on fourth and stopped)
    3. 95# straight threw on 12 and 9 but had to pause at 6 in first set (15)
    4. 24, 20, skipped
    Body is wee bit sore from gymnastics class but hit some PRs today! I've got some more in me!

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  12. 1. Heavy BSx5 @ 200
    2. 5x1 BS 1 @ 200, 4 @ 205
    3. Gwen 115#

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  13. What AJ was really thinking was why he had to do all the muscle ups while I, his teammate, was just watching. Muscle ups...where are you??

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  14. 1.295-I dont remember ever doing a set of five with more than 250!
    2.335 1 rm when we started get-hauge was 315!
    3. Did DT-no disrespect to the programming, 8:28-3minute Pr!
    4. Will do later no doubt with a band

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  15. Do u have to touch and go or can u rest in the rack position ?

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  16. Heavy BS: 225#
    BS 5x1: 245# x3, 255# x2
    Gwen: 115#
    GHDs: 5,5,6

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  17. 1. Heavy BSx5 @ 300
    2. 5x1 BS @ 330
    3. Gwen 135
    4. 3X15

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  18. 1. Heavy BS...stopped when it felt like I was within 10 # of max @205#
    2. 5x1 @ 225# first 3 were easy, last 2 were definitely a little less clean
    3. Gwen @ 115# in 9:20 PR!
    4. 3x30....i keep telling myself I need to either add weight or i must be doing something wrong...they def fatigue my hamstrings, but i never feel like i have to stop...kinda like doing airsquats? does that make sense.

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    Replies
    1. Yes, it makes sense to me Cheryl bc I did 3x30+ last time and I feel the same way. However, I could barely walk for a day or after doing that but seeing your post lets me know to keep going next time as I only did 3x15 today!

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  19. BS 5x280 PR
    BS2 2x1x300, 3x1x310
    Need to do the rest after classes.

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  20. Cheryl, Mel saw me doing the GHR and told me to do them as strict- slow controlled to just to parallel and back up w/ no kip to bounce back up. That slowed me way down. You may already be doing them that way, but just passing it on. Nice job on your Gwen pr!

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  21. Not a great day of training overal. Felt tired and no pop from poor nutrition and drinking over the weekend. Mentally drained on "Gwen"

    1. 315
    2. 340
    3. 155
    4. GHR played with bands for max reps and dropped to no bands each set.

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  22. 1. 165 :(
    2. 185
    3. First round got 8@115 then 12@105 9@105

    Does anyone have recommendations for wods like Gwen or Grace with hook grip? Like keep the hook through the jerk or just get a stronger grip so it's ok that you can't rehook? Thank you so much!

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    Replies
    1. I've been wondering the same thing. Good question!

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    2. I've been wondering the same thing. Good question!

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    3. I kept the hook grip the whole time... Tried to reset position in the overhead and tried to work on quick transition from the floor...but kept hook grip the whole time.. That wod would have been impossible without it! Lol ... I also focus on making sure that when I start... My pinky is really wrapped tight

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  23. 1. 335x5
    2. 365 5x1
    3.155 I muliated my fingertip yesterday so I needed a strap on one hands to relive some stress off my left middle finger.
    4. 15,10,10(assist on last 3)

    ICE'd da knees... damn football

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  24. 315# x5
    345# 5x1
    135# interesting wod should of tried more
    3x10 these are tough for me,had to do some as only negatives, but got through it

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  25. 1 . 315
    2. 345
    No belt today, mixing it up, made a difference for sure
    3. 155, should have gone lighter, I think
    12-10-9

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  26. Squat 350x5, 375x4
    Gwen 170x12, 165x10, 165x9
    (I have the grip strength of a 10 year old girl)
    GHR 8, 6, 5

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  27. 1) 355
    2) 390
    3) 145. First time doing Gwen. Did my first set with 165 failed at 8 but finished set, did my second set with 155 failed at 9 but finished set. Did my third set with 145. Made it through without failing.
    4) 8/8/8

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  28. 155x5
    170x1
    160x1 4 times.

    Our box did DT today. Pulled a muscle in my back on the last rep so skipped Ghr raises.

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  29. 1) 220#
    2) 225#
    3) 125#, 125#, 115#
    4)10, 10, 5

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  30. 1. Back Squat 355x5
    2. Back Squat 390x5x1
    3. Gwen 155. I broke the 15 into 11 and 4 but the rest were unbroken.
    4. GHR 6/5/5

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  31. Back Squat: 215x5...legs weren't feeling it today.
    Back Squat 5x1 @ 225#
    Gwen: 120#
    GHR: 9/10/10

    M/28/5'4"/138#

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  32. BS - 335x5, 365x3x1
    Gwen - 135
    GHR - 3x15

    Took it easy today due to back

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  33. Pat, you must know some pretty strong 10 year old girls.

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  34. 1. 305#x5, no belt, each rep felt like a 1RM. Somehow managed 5 reps.
    2.335x1 w/belt. Only managed 1 set bc a class at work came in and needed the rack.
    3."Gwen": 135x12+3, 135x12, 155x9
    4. GHR:3x15

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  35. 355 5 RM
    390 110%
    Gwen.... WOW! started with 145# failed @8, dropped down to 135# finished that set. Did 2 and 3 set with 135#
    GHR 10/8/8
    BROKEN!

    M/42/195/5'8

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  36. 1. #136.. HUGE goat.
    2. #150 4x1/ #145 x1
    3. #80 unbroken, maybe could go a bit heavier next time.
    4. No GHR @ gym

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    Replies
    1. Britt, my gym doesn't have one either. If you search "glute ham raises with barbell" on youtube, you can find a modified way of doing them. Ive, also, used a seated calf raise machine to do them in the past.

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  37. 1. 290#pr
    2. 320# 5x1 pr
    3. gwen 165# start to finish about 17 minutes
    4. no time

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  38. 1. 385 x 5
    2. 425 x1x5
    Ran out of time, if only I didn't have to go to work :-(

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  39. 1. 165 x 4
    2. 175 x 3, 170 x 2
    3. Skipped Gwen, did DT
    5 RFT- 12 DL, 9 Hang Clean, 6 Press Jerk all at 95# - 12:47
    4. GHR - 15 x 3 w/ 15#

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  40. 1. 5 RM 235
    2. 5x1 Back squat 110%- 255,255,245,245,245
    3. Gwen- 165x13, 155x12, 155x9
    about 16 minutes
    4. no time for GHR

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