Wednesday, January 9, 2013

Thursday 1.10.13

Heather

1.  Snatch PP
 Quickly work up to a heavy single

2.  OHS
Quickly work up to a heavy single

3.  Snatch Balance
Quickly work up to a heavy single

4.  Hang Squat Snatch 
Quickly work up to a heavy single

5.  Front Squat
3x1 - at your 2RM from Tuesday

6.  7 Rounds:
Minute 1: 2-3 Rope Climbs
Minute 2: 10 1-arm DB Push Press, 70/50 - 10 with right arm then 10 with left (20 total per round)
Minute 3: 3 Deads - climb to a heavy set.

This is a 21 minute workout.  On "go" do 2-3 rope climbs and rest the remaining part of the minute.  At the next minute mark to 10 DBPP with right arm, then 10 with your right and rest the remaining time in the minute.  At the next minute do 3 heavy deads and rest the remaining part of the minute.  At the next minute mark start the 2-3 Rope climbs again and continue.  

54 comments:

  1. Quickly would be in 10 mins or less?

    ReplyDelete
    Replies
    1. "Quickly" has more to do with your approach than total time. The difference is that you could get to a heavy single in 10 minutes but take 15 sets to get there.
      Quickly shouldn't take more than 5 or 6 minutes and 3-5 sets.
      For example, if you are going to Snatch PP 225 your approach should look something like this
      5 reps at 95
      3 reps at 135
      2 reps at 185
      1 rep at 205
      1 rep at 225

      Delete
    2. Thanks Coach. Applied almost the same reps scheme but did 6-8 mins each. Almost OTM kind of loading.

      Delete
  2. when I grow up... I want to be just like heather!! :)

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  3. I need a rope climb substitute guys! Any suggestions?

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    Replies
    1. Dex, we don't have a rope here either. I think I'm gonna go with 5 bar muscle-ups or ring muscle-ups instead.

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    2. If its raining out and I cant climb rope ill prolly do some strict MUs

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    3. Towel pull ups, 2-3 per rope climb

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    4. I would suggest towel pull-ups with a knee to elbow on each one. That seems to me closest to a rope climb

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    5. There is no substitute. If you are looking to compete in the sport of CrossFit you need to be able to climb ropes efficiently. From a strength standpoint towel pull ups work, but rope climbs are technique not strength.

      Get a rope.

      Delete
  4. Will not be posting for 5 days, heading to Haiti for a mission trip.
    Then next weekend Wodapalooza in Miami.

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  5. Snatch PP: 225#

    OHS: 225#

    SB: 215#

    HSS: 175#, 200# 2x F.... hips weren't firing anymore.:s

    FS: 315#

    Metcon:
    Rope climbs: 7x2
    Push Press: 2 rds at 70 lbs. 5 rds at 65 lbs...4th round was 10 left, 3 right. Got stuck in my transitions.
    Deadlifts: 225-245-265-285-305-325-345

    Went slightly over a minute in the last round for the push press, then to deadlifts.

    Tired much........

    ReplyDelete
    Replies
    1. quick question, when you hit this what were you roughly keeping your "Quick" to for working up to a single...im thinking like 7-8 mins but want to see what everyone elses thoughts were...thanks bud

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  6. On snatch push press, are we stickin out feet like a jerk? Orrrr not??

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    Replies
    1. Kept mine to a push press, no split jerking.

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    2. Your feet stay on the ground during a push press.

      Delete
  7. Snatch PP: 185, 205 Missed

    OHS: 175# PR

    SB: Missed, not enough time

    HSS: 145, 5lbs of PR

    FS: Missed, not enough time

    Metcon:
    Rope climbs: Subbed towel pull ups (6) and TTB
    Push Press: 2 rds at 70 lbs. 3 rds at 65 lbs
    Deadlifts: 225 each round

    ReplyDelete
  8. raced through this in 1:30!

    Snatch PP; 225#
    OHS: 175#
    SB: 155# pretty, 165(F)
    HSS: 125, 135(Fx2 - nothing up top left)
    FS: tried to go to 2RM (skipped this last time) got 1x285 PR failed the second but moved on

    Metcon (ouch)
    Ropes climbs 7x3
    Push Press: (no dumbells, kettlebells were awkward so did elevated HSPU (kipping): 1x10,1x8,5x6 6" deposit - no press strength left
    Deadlifts: 315 across

    Power Nap

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  9. Had to prioritize. Not enough time to do all.
    No snatch PP
    Snatch Balance: 145lb. Focus on stability. Felt tired.
    OHS: stayed at 165. Again felt tired/sore
    Front Squat: 305lbs x 3
    No HSS
    Metcon: only time for 6rnds
    Rope: 6x2
    P/P: 70lb kettle bell 10 each arm x 6
    Deads: 315, 405, 455 for rest

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  10. Lots of mods today. Not ready to go super heavy singles overhead on a lot of these movements
    Lots of 2s and 3s instead of 1s
    1. 3x195
    2. 3x195
    3. 3x195
    4. 195x1
    5. 295x3x1
    6. 2 rounds at 53kb and 315, 2rounds at 62 at 315, 1 round 70 kbx 7 and 345, 1 round at 62x7 and 345, 1x 62 and 345. 2 rope climb per

    ReplyDelete
    Replies
    1. At small town Crossfit in westborough, ma with tony piscillo. Great dude and great new box. Thanks for letting me drop in and thanks for training with me!

      Delete

  11. 1. Snatch PP: 115

    2. OHS: 155

    3. Snatch Balance: 105

    4. Hang Squat Snatch: 115

    5. Front Squat: 175

    6. 7 Rounds:
    Minute 1: Rope Climbs - 2, 2, 2, 2, 1, 1, 1
    Minute 2: 50lb DB Push Press - 9/7 (9 right arm, 7 left), 5/6, 6/6, 6/6, 6/6, 6/6, 7, 5
    Minute 3: 3 Deads - 185, 205, 215, 225, 230, 235, 240

    ReplyDelete
  12. my head wasnt really in it today my uncle was found dead last night from a drug over dose. First person Im close to taken from drugs this year but i'm sure it won't be the last... I'm proud to say crossfit is my high. this community constantly keeps me focused on living a healthy and happy life.

    Fs- 295
    Wod- felt good worked up to 435 on deads

    ReplyDelete
    Replies
    1. Sad news man. Sorry for your loss.

      My brother struggled with heroin for a short time but was smart enough to get away from the situation. I don't know if I will ever be able to fully trust him and not have some level of suspicion about what he's up to because he lives a good 1.5-2 hours away from me. I just keep telling myself to try to set a good example and reach out to him as much as possible.

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    2. That's all you really can do

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    3. I'm so sorry to hear that. That's a tough thing to deal with. I'm glad you have the support and I'm sure love of your community to get you through this.

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    4. Sorry to hear the news. I'd say its pretty incredible that you did anything at all. Take care man

      Delete
  13. 1). 255 no split, kept my feet
    2). 220
    3). I was working up in weight and hit 185 then tweaked my tricep. Loaded the bar for 205 and couldn't take the pain.
    4). Skipped
    5). 260 x 3
    6). Done. 2 rope climbs and 315 DL across. On paper the 70lb looks okay, a totally different story after round 3-4

    ReplyDelete
  14. 1. 255
    2. 265
    3. 260
    4. 195
    5. 300
    6. Worked up to 365 on deads ad stopped there didn't want to push to hard on back, and didnt get 10 reps each arm. I think the lowest I got was 7 reps on each arm. All at 70#. Subbed 9 L sit towel pull ups for rope climbs because of the rain down south!

    ReplyDelete
    Replies
    1. Add on goat:
      For time:
      10 x 20 UB DUs
      Time: 3:55

      Then 7 min recovery row no monitor or foot straps.

      Delete
  15. 1. 140
    2. 170
    3. 170
    4. 130
    5. 195
    6. started OTM but reallyvwbted to get through all the push press... ended up taking me 23:21 ... push press got better as i went... weird but definitely felt like it was poor positioning @ first along with a lack of confidence...deadlifts felt ok ... stopped @ 275

    also did some swimming today around 500 yards total ... nothing serious ... not for time ... just to get into the water again

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  16. Time was an issue
    1. 235
    2. 245
    3. Skipped
    4. 195, 20# PR
    5. Skipped
    6. 2 rope climbs, deads went 315(2), 335(3), 355(2)

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  17. 1) 255
    2) 315, 325(f)very, very close. Had to chase it and ran into wall.
    3) skipped
    4) skipped
    5) 325
    6) Very tough workout. 2 rope climbs, 70# DB, 365# for all sets

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  18. 1) 225# PR (20)
    2) 205# PR (5)
    3) 205# PR (15)
    4) 175# PR (10)
    5) 275#
    6) Forgot socks so I did all rope climbs with out legs
    2 rope climbs
    50lb dumbell
    275(2), 295(2), 315(3)

    Great day of good lifts!

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  19. M/19/5'11"/165

    1. Snatch PP: 205#

    2. OHS: 225#

    3. Snatch Balance: 205# (love this movement)

    4. Hang Squat Snatch: 180#

    5. Front Squat 3x1 OTM: 245#, 250#, 255#

    6. I miss my 15' rope in my backyard... subbed 9 reps of a "pull-up + K2E" movement for the climbs.
    Only option was a 70# KB for the push presses. Did 8+8 each round instead of 10+10. It was a good number to adjust for the added difficulty of the KB.
    Deadlifts went from 255#-315# in 10# increments each round (GOAT!).

    Super fun workout today. I love the "heavy" percentage work. For the past couple years all I practically programmed for myself were 1RM's, 3RM's, and 5RM's. So the low emotional stress of all the 80-95% stuff is so fun and a breath of fresh air. Thanks so much Ben.

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  20. 1. 255#
    2. 275#
    3. 275#
    4. 205#, 215# f
    5. Skipped
    6. 9 L-sit towel pull ups, 70# UB 10 reps, 315,325,335,345,355,315,315

    First day this week...felt pretty good.

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  21. 1.275
    2.285
    3. 205
    4. 185,205
    5. 365
    6. Did 4 muscle ups for rope climbs, then 70# KB push press, and got to 355 on DL. It's a goat felt good today tho

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  22. 1. #
    2. 135#
    3. 115#
    4. #
    5. #
    6. 2 rope climbs, DL 275#, 60# Dumbell x 4 rounds, 50# x 3rds

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  23. 1. 255
    2. 265
    3. 245
    4. 235 (PR)
    5. 325

    ReplyDelete
  24. 1) Snatch PP = 245
    2) OHS = 265
    3)Snatch Balance = 185
    4) Hang Squat Snatch = 205
    5) F. Squat = 305
    6) Hit 5 rounds due to time constraints, 315 deads, 70lbs PP, 2 climbs

    ReplyDelete
  25. 1.215
    2.225
    3.skip (should is wonky)
    4.185
    5.265
    6.315/70#/2
    Lack of sleep is killing me!

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  26. 1. 225
    2. 225
    3. Skipped time issue
    4. 185
    5. Skipped time issue
    6. 3 ropes x 7
    10 both arms at 70# UB (used KB) until last round. Broke 5 and 5 and didn't make last minute. But did finish then started my last set of deads with :25 sec in.
    Deads= 275,315,315,335,355,365,395.

    Ben, you sure know how to build an engine.....lil bit heavier filthy fifty??!!! Seriously?!!! Loving it! I feel like I can PR even at a heavier weight. I think my last time was 18:20. I think I speak for us all when I say thank you for all you do in putting this programming together. Be blessed bro!

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  27. 1. 235

    2. 275 new pr

    3. 205

    4. 205

    5. skipped

    6. skipped

    ReplyDelete
  28. 1-245
    2-225
    3-175
    4-225
    5-315x3
    6-did 2 rope climbs and 70lb db. 315/335/355/375/375375/375

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  29. SPP 255
    OHS 245
    SB 225
    HS 205
    FS 365

    Had to sub rope hand over hand sled pull 18" rope 225# x2
    DL 315,325,335,345,355,365,375

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  30. 1. 275#

    2. 265# (felt unstable)

    3. 235# (shoulders tired)

    4. 215# (real happy, just missed 225#)

    5. 300# (TOUGH!)

    6. 2 Rope Climbs 15' Had to use 53Kb instead of 70db. DL 275,295,325,345,345,355,365 Completed all on min

    ReplyDelete
  31. 1. 205
    2. 185
    3. 175
    4. 145
    5. 255 (275 was Tuesday but I missed the attempt)
    6. 10 towel pull-ups
    50lb dbs, unbroken
    335 was used for my last few sets.

    ReplyDelete
  32. 1. 235#
    2. 245#
    3. 245#
    4. 195#
    5. 3x1 @ 295
    6. 3 rope, 10 pp @ 70# per arm, 325 dl (stayed there due to low back)

    ReplyDelete