Tuesday, October 2, 2012

Wednesday 10.3.12


1.  Bench Press
A.  work up to a 5RM
B.  3x2 with 5RM weight

2. 400m Repeats
5 x 400m Sprints, on the 3 minutes. - post times for all 5 intervals.

3.  C2B
6 x Max Rep Strict C2B - underhand grip, rest 1 minute between sets.

4.  Band Pull aparts
3 x 10-15
Gwen with 130 lbs. 
4 minutes to complete 15 reps!  She got the 12 and 9 too.
No quit in this girl...maybe a little crazy...but no quit.  

38 comments:

  1. Awesome job girl! Way to fight!!

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  2. I was hoping some of you Beasts and Ninjas could tell me how you go about programming in your goat work. I am trying to program in Handstand pushups and pistols but having trouble with when, how much and how often. Thanks in advance!

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    Replies
    1. For me the days before rest days work best, after the normally scheduled programming is finished. This ensures I have at least 2 days before I potentially repeat the same movement.

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  3. @Maverick CF in Melbourne, Fl. Special thanks to Mike (owner of box and Maverick Athletic Company) for letting me work in this programming during off hours. Great box if you're in the area, only an hour from Orlando, or if you need equipment check out the website.

    Bench
    255x1x4
    255x3x2

    400m on the 3 min mark
    1:30,1:34,1:36,1:35,1:37

    Strict C2B
    7,6,6,5,4,4

    Band pull aparts
    3x15 double red band

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  4. worked out @ 5:30 AM (not a morning guy)

    1. Bench Press
    A. 5RM - started w/ 245 for 2.5...then finished with 235
    B. 3x2 with 235#

    2. 5 x 400m 1:27 across

    3. C2B 4 -3 -7 - 7 - 5 - 6

    4. Band Pull aparts
    3 x 10-15 Done!

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  5. 1. A.5RM - 235#
    B.3X2 w/235#
    2. 5X 400M - 1:35/1:35/1:35/1:36/1:32
    3. C2B - 15/7/8/5/6/6
    4. Red Band - 15/15/15

    M/35/180/5'10"

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  6. Stacy Robinson
    My gut opinion is to continue what your doing. Ben is a superior coach and full of practical knowledge. I'm 46 and missed games by a few burpees and muscle ups last year. Bubba hagood has been as a master athlete at the games so he would have good insight. Ben has sent many master athletes and they've done extremely well! Anyway that is why I'm here

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  7. 1) 5RM-210#
    2) 3x2 @ 210#
    3) 1:25/1:30/1:34/1:30/1:20
    4)12/12/6/6/6/5
    5)done

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  8. Thanks for the feedback guys! Any other thoughts are greatly appreciated!

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    Replies
    1. Don't sweat it. We have a goat phase coming up. Work em in once in a while if you want but focus on the focus of the phase

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  9. No bench. Was running late so did 5x20 pushups instead
    400s-1:19,1:18,1:18,1:21,1:17 on the 3
    C2b-13, 6,6,6,4,5
    Bands-check

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  10. Ps love the video. Awesome effort grinding that out. Inspiring!

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  11. 1-
    A)275 5rm
    B)3x2 @ 275
    2-
    done at blueflame crossfit on the car rider pick up/drop off road.
    approx 400m
    1:19
    1:16
    1:15
    1:17
    1:19
    3-
    5,4,4,4,4,3
    4-
    done
    done

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  12. 1 a. Bench: 90# failed on 4th rep at 95#
    b. 3 sets of 5 x 90# (read wod before I was really awake apparently- missed the 3 x 2 part)
    2. 1:34, 1:36, 1:42, 1:41, 1:39
    3. 6, 4, 3, 5, 4
    4. done

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  13. 1) 5RM-205#
    2) 3x2 @ 205#
    3) 1:15/1:17/1:16/1:16/1:16
    4)10/7/6/5/5/4
    5)3X15 (red band)

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  14. Great- thank u D! Pressure is off:)

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  15. 1. A: 275
    1. B: 275-275-275

    2. 1.18 1.17 1.18 1.19

    3. 16-6-6-6-6-6

    4. 15-15-15

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  16. Band pul aparts...are these really as simple as they sound?

    is there a demo vid any where?

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  17. 1)a: 270, shoulda went 275
    b: 275 3x2
    2) 1:28, 1:25, 1:28, 1:33, 1:33
    3) 7,6,6,5,5,5
    4) gotem dun

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  18. 1. #130
    2. 3x2 @ 130
    3. 1:25,1:26,125,1:25,1:27
    4. 8-6-5-4-4-2
    5. Done

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  19. Bench 5 Rep max
    235lb

    5x400m sprint every 3 min

    1. 1:33
    2. 1:33
    3. 1:33
    4. 1:38
    5. 1:34

    6xChest 2 Bar Pullups (Underhand grip) 1 min rest

    13-9-6-6-6-6

    Band pull aparts-check

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  20. Bench - 165# (former 3 rep max)
    followed by 3x2 at 165#

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  21. 1. A. 355x5, 356x4
    B. 355x10x2
    2. 1:17, 1:19, 1:16, 1:16, 1:15
    3. 6,4,4,4,4,4
    4. Done

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  22. 1. A. 235, B. 235
    2. 1.27, 1.24, 1.29, 1.31, 1.31
    3. 12,7,6,5,4,4
    4. Red band, 3 x 12

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  23. 1) 305x5 last rep took at least 20 seconds on the way up CFBY Gerry can attest to that. Had puke in my mouth by the end
    2 3x2 all at 305
    3 not enough time to run
    4 7.4.3.4.4.3
    5 done

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  24. 1. Skipped - will try to make up Friday or Sat
    2. 1:25, 1:26, 1:19, 1:32, 1:33
    3. 9, 7, 6, 5, 5, 4
    4. 3 x 10 - Red Band

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  25. that was 1:29, not 1:19 for #2 :-)

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  26. 1.Bench Press
    A.275x5, 280x5 *PR (9/19, my 3RM was 275)
    B.280x3x2

    2.400m Repeats
    1:17,1:17,1:19,1:25,1:24

    3.C2B
    10,6,7,5,4,4

    4.Band Pull-Aparts
    15,10,12

    5.Bulletproof Shoulders
    *These have been a savior for me. I no longer have shoulder pain doing pull-ups and snatches. Slight discomfort when I get into heavy sets of bench, but nowhere near what it used to be.

    Ben, really appreciate and love the programming.

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  27. 1. 235
    2. 235
    3. 400's ranged between 1:15 and 1:22 did with a class with 2:00 rests
    4. Did wod with the class involved 33 strict pull ups and after 10 strict CTB

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  28. 1. 255
    2. 255
    3. No time to run
    4. Pull ups: 10/9/6/6/4/5
    5. Check

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  29. 1. 300 new 5rm PR
    2. 3x2 @ 300
    3. Had to take it easy on the 400s tweaked hami
    4. 7,6,6,6,6,6
    5. 3x15 blue band (love these)

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  30. 240x5
    245x3x2
    1:38,1:35,1:34,1:38,1:34
    7,6,5,3,3,2
    check

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  31. Lots of Mobility Shoulder and Hips
    1.A 245
    B 245, 245
    2. Did 400m Shuttles in 50m increments.
    1:27
    1:29
    1:32
    1:35
    1:39
    3. 10,8,6,4,3,2... weaksauce
    4. Done
    Extra Credit.
    Quick Bulletproof Shoulders

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  32. 1. Bench
    A. 225
    B. 225
    2. 123/125/123/124/123
    3.10/8/6/5/4/4
    4. check

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