Wednesday, November 7, 2012

Thursday 11.8.12

Cheryl Nasso.

1.  Snatch
2x1 Heavy
1x2 Heavy

2.  Front Squat
1x1 Heavy
2x1 Moderate

3.  3 Rounds for max reps:
TTB
Burpees
KBS, 53/35
Wall Balls, 20/14

 Round 1, :50/:10
Round 2, :45/:15
Round 3, :40/:20
Bring the same intensity to each round.  Report scores as total reps for each round.  

Posted by at

44 comments:

  1. Joe KoniecznyNovember 7, 2012 at 12:51 PM

    Any rest between rounds or straight into the next round?

    ReplyDelete
  2. Shawn McQueenNovember 7, 2012 at 12:57 PM

    Joe, I believe it goes

    RD 1 :50 sec on, :10 sec rest at each movement
    RD 2 :45 sec on, :15 sec rest at each movement
    RD 3 :40 sec on, : 20 sec rest at each movement

    ReplyDelete
  3. Britt ArbanasNovember 7, 2012 at 1:28 PM

    Whats the sub for wall balls? #45 thrusters?

    ReplyDelete
    Replies
    1. UnknownNovember 7, 2012 at 2:05 PM

      Hey Britt, you should buy a ball. Not super expensive and if you want to compete you need the experience. For now, yes, 45#thrusters work.

      Delete
    2. PatSNovember 8, 2012 at 4:59 AM

      http://www.hotshotfitness.com/medicineball.html

      I made two 21 pound medicine balls following these instructions. I used MUCH more Gorilla tape than is shown in the last photo, maybe that's why my ball weighs 21 pounds. I think if you filled the ball with rice, it might weight less, but I haven't gotten around to trying that.

      Delete
    3. Britt ArbanasNovember 8, 2012 at 4:08 PM

      Thanks guys, (the author of that article is hilarious btw). It's not an issue of purchasing/making a ball, but rather an issue of traveling with it. I live in two different places, so on my working days I use either the college gym (ball-check) or the work gym (no ball). And when I am off I use the local- but very well set up globo gym (ball-check). However, this week and next I'm visiting my sick dad in Ontario and the globo gym sucks, the crossfit gym doesn't seem keen on me dropping in to do my own programming. Wow thats a novel for anyone who wants to read it :) Cheers. P.S Cheryl you look awesome strong in your photo.

      Delete
  4. UnknownNovember 7, 2012 at 3:02 PM

    looks like an evil fgb! lol

    ReplyDelete
  5. TadpoleNovember 7, 2012 at 10:39 PM

    1. 185#, 175#

    2. Front squat skipped (no time)

    3. 210 total.... TTBs killed me.

    ReplyDelete
  6. MattNovember 8, 2012 at 2:09 AM

    Hey Ben

    I have a question with regards to nutrition. At this point in the game should we be heading back to the weight we were prior to getting huge. I'm finding that I need to eat the same amounts and more just to maintain. Should I still be putting weight on here?

    Loving your work Ben

    Regards
    Matt

    ReplyDelete
  7. Joe KoniecznyNovember 8, 2012 at 3:45 AM

    1. 225, 205
    2. 345, 315 - still some discomfort on the collarbone so I stopped at 345
    3. 93/70/70 - I hate TTB. Period.

    A guy from our gym (Crossfit RX in Atlanta, GA) has been following this programming since August and did a 1:20 Grace yesterday! This stuff works! Thanks Ben and CFNE. Keep an eye out for team CFRX this year.

    ReplyDelete
  8. Derek MohamedNovember 8, 2012 at 6:10 AM

    Snatch- worked up to a double at 205. Still got going over 80%
    Wod-230
    Fs, 305, 275, 275

    ReplyDelete
  9. Mike McDNovember 8, 2012 at 7:37 AM

    1. Snatch: 170,180,190 then 175*1 (failed 2)then 155*2
    2. FS: 285,295(PR) then 275
    3. WOD: 84,72,65 - 221 Rx

    ReplyDelete
  10. UnknownNovember 8, 2012 at 7:55 AM

    1.205,185
    2. 365,315
    3. 83,74,70 - 227 (used 45# thrusters in place of wall balls)

    ReplyDelete
  11. UnknownNovember 8, 2012 at 8:17 AM

    Snatch- 2 x 1 @ 95, 1 x 2 @ 85
    FS: 165, 155
    3. 93/54/53 rx

    ReplyDelete
  12. Ryan Grage November 8, 2012 at 10:42 AM

    Snatch 205/205
    Front squat 305/275
    Wod no idea lost count in first round and decided to just go hard.

    ReplyDelete
  13. UnknownNovember 8, 2012 at 1:07 PM

    1. 135 for singles/ 115 for double
    2. 205/185/185
    3. this was hard because i had to use my own watch 2nd round of ttb was for ;50 seconds oops! so i should prob subtract 2 reps
    rd 1= 25/15/25/20 = 85
    rd 2= 19( technically 17?)/14/25/20 = 78
    rd 3= 17/15/23/18 = 73

    ReplyDelete
  14. PeachNovember 8, 2012 at 1:36 PM

    185# I'm reallly trying to stop being a split snatcher
    355#
    Only got through round 2 then ran out of time. Felt really good I was gassed

    ReplyDelete
  15. Derek FrazierNovember 8, 2012 at 1:39 PM

    WOD: replace TTB wit DDU's and 6# for 20# ball
    =240

    ReplyDelete
  16. Britt ArbanasNovember 8, 2012 at 2:04 PM

    1. #85/#85
    2. #135/#115
    3. Ooookay well I somehow wrote down #65 push presses instead of KBS #35... and that's what I ended up doing. Blows my mind. Also had to sub wall balls for #45 thrusters. 63/48/45

    ReplyDelete
  17. Shawn McQueenNovember 8, 2012 at 2:05 PM

    1. Snatch
    2x1 heavy 215lb
    1x2 heavy 200lb

    2. Front squat
    1x1 heavy 255lb
    2x1 moderate 230lb

    3 rounds:
    1. Toes to bar
    2. Burpees
    3. KBS 53#
    4. Wall ball 20#

    225 total reps

    ReplyDelete
  18. UnknownNovember 8, 2012 at 2:05 PM

    1. 215/205
    2. 330/295
    3. WOD 246 Rx

    ReplyDelete
  19. Zach StoneNovember 8, 2012 at 2:15 PM

    1. 165#, 145#
    2. 255#, 235#
    3. 188 total reps

    ReplyDelete
  20. UnknownNovember 8, 2012 at 2:17 PM

    1) 185, 175
    2) 335, 285
    3) 202

    ReplyDelete
  21. AnonymousNovember 8, 2012 at 2:30 PM

    1. Bunches of heavy singles - maxed at 190 (5# PR)
    2. 300/275
    3. 107/71/62 = 240

    ReplyDelete
  22. Taylor DomengeauxNovember 8, 2012 at 3:46 PM

    1. 200#, 185#
    2. 290#, 255#
    3. 1) 37/22/25/26= 110
    2) 17/16/22/20= 75
    3) 14/13/19/21= 67

    TOTAL= 252 reps RXd

    ReplyDelete
  23. SchreinerNovember 8, 2012 at 4:39 PM

    1. 200, no time
    2. No time
    3. 225 reps
    baby duty called, not a lot of time, but the metcon felt pretty good

    ReplyDelete
  24. UnknownNovember 8, 2012 at 4:55 PM

    1. #135 (Ugly)
    2. no time
    3. 250 reps rx

    ReplyDelete
  25. UnknownNovember 8, 2012 at 5:33 PM

    1. 215,185
    2. 285,255
    3. 219 rxd

    ReplyDelete
  26. SarahTheHumanNovember 8, 2012 at 5:48 PM

    1. 105, 95
    2. 160, 145
    3. 172 rx

    ReplyDelete
  27. Bubba HagoodNovember 8, 2012 at 6:28 PM

    1. 135, 115
    2. 250, 225
    3. 85/80/62= 227 rx

    ReplyDelete
  28. UnknownNovember 8, 2012 at 7:29 PM

    1. 70/65 still working on snatch technique
    2. 160/140
    3. 171 Rxd

    ReplyDelete
  29. potsyNovember 8, 2012 at 8:33 PM

    Power snatch - 205x2x1, 195x1x2
    Back extensions - 3x25 (can't squat)
    WOD - 194 (subbed 95# push press for wall balls)

    ReplyDelete
  30. Jim RegoNovember 9, 2012 at 8:57 AM

    1. 220, 205
    2. 355, 315
    3. did Grace, 1;37

    ReplyDelete
  31. Dr.HewittNovember 13, 2012 at 7:22 AM

    1. 2x1 @ 205#, 1x2 @ 185
    2. 1x1 @ 305#, 1x2 @ 285#
    3. Skipped to rest for Garage games

    ReplyDelete
  32. AnonymousNovember 19, 2012 at 4:24 PM

    1) 185#, 175#
    2) 305#, 285#
    3) 223 - need work on TTB

    ReplyDelete

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