Sunday, December 2, 2012

Monday 12.3.12

Heather B.

1.  Snatch
A.  Squat Snatch, 3x1 - from high hang - at the pockets
B.  Squat Snatch, 3x1 - from below the knees

 2.  Front Squats
A.  3RM
B.  10RM

 3.  GOAT TRAINING
Pick one of the following (A, B, or C), base on greatest weakness...
A.  Handstand Push ups
OTM x 20
Odd: 5 HSPU - rings, elevated, kipping or strict
Even:  200m Run or 200m Row

B.  Handstand Walking
OTM x 20
Odd: 10M Handstand Walk
Even:  200m Run or 200m Row

C.  Overhead Strength
OTM x 20
Odd: 6 Push Press
Even:  200m Run or 200m Row


Posted by at

41 comments:

  1. Taylor DomengeauxDecember 2, 2012 at 3:30 PM

    Looks awesome!

    ReplyDelete
  2. Mike BDecember 2, 2012 at 4:17 PM

    Love this programing!

    ReplyDelete
  3. UnknownDecember 2, 2012 at 5:44 PM

    I also am LOVING this programming. Technique is up and metcon engine feeling better.

    ReplyDelete
  4. TadpoleDecember 2, 2012 at 8:49 PM

    Word!

    ReplyDelete
  5. TadpoleDecember 2, 2012 at 8:53 PM

    1.
    A. 145x2, 155x1
    B. 175x2, 185x1

    2.
    A. 285#
    B. 255#

    3. A. 5 Paralette HSPUs and 200 m run combo.

    First time to WOD using paralettes and consistent in keeping runs under a minute.

    ReplyDelete
  6. Cheryl NassoDecember 3, 2012 at 8:31 AM

    1. a. 125
    b. 120
    I'm lifting in a garage right now and it sucks! kept losing 135 behind me.. happened last week too! this is new... normally my issue is getting under the bar... now I can't seem to get in a good position over head ! grr!!
    2. 185(3) 200(2) then 185(8 reps)
    3. doing this at 2 with some friends

    ReplyDelete
    Replies
    1. Britt ArbanasDecember 3, 2012 at 10:56 AM

      Hey Cheryl, since your doing the same programming you know the kind of workload we have, would I be able to email you and shoot you off a few questions regarding muscle up/HS walk work?

      Delete
    2. Cheryl NassoDecember 3, 2012 at 12:18 PM

      please do! would love to help !

      Delete
    3. Cheryl NassoDecember 3, 2012 at 1:21 PM

      part 3... went with parallette hspu today & running... feel like my rowing gas gotten better and it was a running workout on Saturday that gassed me themost
      appx 4"-5" deficit
      runs all between ;35-;38 seconds

      Delete
    4. Britt ArbanasDecember 3, 2012 at 2:09 PM

      Email addy?

      Delete
    5. Cheryl NassoDecember 3, 2012 at 6:12 PM

      nassoc523@gmail.com

      Delete
  7. Mark LeeDecember 3, 2012 at 10:45 AM

    1. A.175,185,195
    1. B. 175,195 miss, 195

    2
    Short on time 235 & 205 had more on both for next time
    3. Chose A.
    Did first 8 rounds of HSPU Unbroken then kipped last 2 rounds. Honestly chose to skip 2 of the run so I could stay with the minute. Runs between :40-:45

    ReplyDelete
  8. Britt ArbanasDecember 3, 2012 at 10:54 AM

    1. A) 86 B) 76
    2. 132 (7# PR) and 110
    3. Kipping HSPU. Awesome WOD, perfect intensity & timing for myself.

    ReplyDelete
  9. PeachDecember 3, 2012 at 12:24 PM

    135, 155, 185
    185, 195, 205f
    315
    245

    Just realized for the otm I read through it too quick and did double the work. I did both things every minute instead of odds n evens. No wonder why I was dying

    ReplyDelete
  10. potsyDecember 3, 2012 at 12:36 PM

    Squat Snatches - 95x10x1 (stayed light to work mobility/form and protect knee)
    Front Squat - 275x3, 225x10 (stayed light, nursing knee)

    HSPU/Row, HSPU scheme was calibrated in real-time
    Round 1-2: 3 uglies on parallettes
    Round 3: 3 kipping on 2 plates
    Round 4-5: 3 kipping on 3 plates
    Round 6-9: 4 kipping on 3 plates
    Round 10: 5 kipping on 3 plates

    Will plan better next week...

    ReplyDelete
  11. CFBYGerryDecember 3, 2012 at 12:46 PM

    1.a)175 b)185 (F#3)
    2. 325x3, 275x10
    3. 5 strict HSPU + 200m run

    ReplyDelete
  12. JRDecember 3, 2012 at 12:53 PM

    1a, 155,165,175
    1b, 165,175 f found these harder because my knees were in the way
    2a 285 x2 back still not better
    2b skipped
    200m run with 8 in deficit hspu kipping (brutal)

    ReplyDelete
  13. JRDecember 3, 2012 at 1:03 PM

    with paralettes

    ReplyDelete
  14. Derek MohamedDecember 3, 2012 at 1:46 PM

    Coming off an awful week battling the flu. 1 wod in 8 days. Still not 100% but better.

    Goat thing/ shoulder rehab- :30 handstand hold working in keeping ball in socket and stabilizing; run 200ish meters (think its probably about 160ish. Convinced myself in minute 6 that I was only doing 10. Finished it for some reason.

    Few sets of 3 front squats stayed light

    Worked on a few light sets of split snatches. Think I'm gonna have to get real friendly with these. Felt pretty good.

    Shoulder rehab/prehab stuff

    Felt good to get moving.








    ReplyDelete
    Replies
    1. AnonymousDecember 3, 2012 at 4:58 PM

      Damn dude. Glad you are feeling better.

      Delete
  15. DannyBostwickDecember 3, 2012 at 1:52 PM

    115.135.155
    135.155.165. Did 175 just to do it. Full snatch from ground.

    Squated yesterday so I did PP. 3RM 195. 10RM 145.

    200M Run with HSPU Kipping. My biggest goat for sure. Terrible. Even had to scale with another mat for the last 5 minutes.

    ReplyDelete
  16. UnknownDecember 3, 2012 at 2:03 PM

    75, 85,95
    95, 105, 110

    85# PP. average 40 second 200m runs

    ReplyDelete
  17. Just DanDecember 3, 2012 at 2:09 PM

    1. 145/155/155
    Akwarrrddd
    155/155/155
    2. 225 (back tweeky )
    165
    3. HSPU w/ 200m Rows.
    One abmat, strict. Finished all set in about 12-15s
    All rows done with about 15s to rest.

    Loved it.

    ReplyDelete
  18. UnknownDecember 3, 2012 at 2:20 PM

    Name is Joel. I'm new here!! Wanted to try something different. Shout out to Kevin Montoya who was my gymnastics instructor in Oakville, Ct.

    Stats: 5'7 170.

    1.
    A. Hi-Hang Squat Snatch: 165
    B. Hang Squat Snatch: 170

    No misses. Kept rest periods at :30 seconds. Did 7x1. Sorry.

    2.
    Front Squat
    3RM: 255
    10RM: 215

    3.
    Chose B.
    OTM x 20
    HSW 10m (Odd)
    200m row (Even)

    HSW unbroken and kept the row at a 138-142 pace.

    ReplyDelete
  19. UnknownDecember 3, 2012 at 2:39 PM

    M/225#/6'2/25

    1. A: 135, 155, 185
    b: 185,205,215(f)
    2. 3rm 315
    10rm 275
    3. Did the handstand Walk WOD. Felt good. Made some progress. What's the benefits of a "hollow body" type handstand walk vs. a scorpion type walk. Feels like I can keep my core tight and have less back pain in the hollow body but I wanna do what most efficient.

    ReplyDelete
    Replies
    1. Cheryl NassoDecember 3, 2012 at 5:14 PM

      scorpion is way less efficient and u Aldo kinda answered your own question...
      learn to stay in a tight line... it's a Lot easier to control a straight line than a slippery noodle! ;) however... I also know people like Julie foucher have found an efficient way to counter balance with one leg forward one leg back. ( is this what u r referring too?) she is still " hollow" in that position ... it's important I think to practice that position to see what it feels like ... there r a lot of exercises in crossfit that are much easier when we can stay in that position

      Delete
    2. UnknownDecember 3, 2012 at 5:32 PM

      Awesome. Yea I can lean when I'm rigid but go alot fast when I "scorpion" but it makes my midline hurt and kind of topple over sideways.

      Delete
  20. Rudy KDecember 3, 2012 at 3:07 PM

    1. High hang squat snatch 70,80,84kg(failed last set)...hang squat snatch-84,90f,90...
    2. 120kg-3rm, 100kg-10rm
    3. I chose elevated hspu and running

    ReplyDelete
  21. UnknownDecember 3, 2012 at 3:07 PM

    M/5'9 140# 14yrs old

    Snatch 85...95

    Front squat 175# 135#

    Handstand walk: (just tried to get it down)

    ReplyDelete
  22. SchreinerDecember 3, 2012 at 3:29 PM

    1. A. 175 across, B. 185 across
    2. Couldn't squat no time, had to coach
    3. Hspu, 2.5 deficit and 200 row (between :36-:39)

    ReplyDelete
  23. Taylor DomengeauxDecember 3, 2012 at 3:45 PM

    M / 5'8 / 165#

    1. A. 2x1 @ 185#
    1x1 @ 195#
    B. 1x1 @ 195
    2x1 @ 205#

    2. 295#, 255# (8 reps)

    3. Odd mins: 200m run (33sec-37sec)
    Even: 165# pp x 5
    155# x 5

    ReplyDelete
  24. AnonymousDecember 3, 2012 at 5:00 PM

    Didn't have much time:

    1. Lots of high hangs at 155.

    2. Did a mix of the first two. Odd minutes went back and forth b/w 5 paralette HSPUs and 10m HSWs.

    ReplyDelete
  25. Bubba HagoodDecember 3, 2012 at 6:00 PM

    0. 3x10 OHS @45
    1.A 115,125,135,135
    1.B 135 across
    2. 3Rm 265 PR, 10Rm 225
    3. 5xElevated kipping HSPU (2 plates per side and abmat) unbroken, Row: 1:37 ish ~:40 Kipping makes these much easier. HSW next

    ReplyDelete
  26. Ryan Grage December 3, 2012 at 6:35 PM

    1a-145/155/165
    1b-175/185/195
    (4 months ago 195 was my 1 rm snatch)
    2-275 3rm/ 225 10 rm
    3-did deficit hspu wit 45 lb plate felt great, all strict and unbroken

    ReplyDelete
  27. UnknownDecember 4, 2012 at 9:19 AM

    1a) 185
    b) 177
    2a). 235
    b) 205
    3c). 165 pp x 6. and 200m run

    ReplyDelete
  28. AnonymousDecember 9, 2012 at 11:57 PM

    110kg got under 115
    then did Tuesday clean and jerk 140kg
    front squat 3rm 140 un belted 150 belted
    10rm 110
    wod broke into 10minx2 due to tropics weather
    push press 90kg
    row

    then
    hs walk /run
    added in clean pull 2x120/2x130/2x140
    ham raise
    ghd sit ups
    back after 3 months off
    lost about 10% off best

    ReplyDelete
  29. SilvabackDecember 10, 2012 at 1:05 PM

    This comment has been removed by the author.

    ReplyDelete
  30. UnknownDecember 10, 2012 at 1:08 PM

    1. a. 160 b. 175
    2. a. 275 b.225
    3. out of time going to do tonight Im a week behind so I did this 12/10/12

    ReplyDelete

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