Seth Silva
1. Front Squat quickly work up to a heavy single
2. Snatch Grip Jerk - from behind the neck.
quickly work up to a heavy single
3. Snatch Grip Jerk + OHS
quickly work up to a heavy single
4. Snatch Balance
quickly work up to a heavy single
5. Squat Snatch
quickly work up to a heavy single
6. AMRAP 15:
1 Rope Climb
10 Hang DB Squat Cleans, 45/30
1 Rope Climb
10 Ring Dips
Rack Jerk + OHS. ... behind the neck still or from the front? Logic says behind the neck.
ReplyDeleteHey Tadpole - when working with a snatch you can assume it's from behind the neck.
DeleteHey Ben. Is there a major difference between the Snatch grip Jerk from behind the head from the Rack Jerk? Should I be focusing more on a much tighter/closer grip on my OHS than my snatch. Thanks for the help.
ReplyDeleteSnatch grip jerk is done with a snatch grip. A rack jerk is done with any grip you like - usually a closer grip. Your OHS should be the same grip with as your snatch. For this workout 2-5 should all be done with the same grip - your snatch grip.
ReplyDeleteHas anyone else noticed, since starting this programming, that they have an insatiable appetite? Ever since I got the schedule dialed in a few weeks ago and have been hitting the workouts at 5-5:30 AM on a consistent basis, I have been eating like a baby elephant. I don't mind because I've always been a lean and lanky guy (currently 6'0" 185 lbs) but I have been making some less-than-optimal food choices along the way when I run out of prepared stuff and am still hungry.
ReplyDeleteJust an observation and was curious if anyone else experienced it.
Paleo and competitive training will definitely have that effect. I consider myself more of a "ravishing" 6'1" 185lbs, haha, but I am in the same boat. I have started bringing more meals to the gym with me and having a steady intake of protein throughout the day. (Opposed to eating 3 large meals and snacking here and there) I am now eating 5-7 meals in smaller portions. Seems to help my training as well, but I struggle training on a completely empty stomach which is different from a lot of athletes. Let me know if this helps.
DeleteOh trust me, I eat about as "Paleo" as Rich Froning. I would call my diet more of a "clean" bodybuilder style diet - with oats, rice, etc. to keep the carb intake up. The poor choices I referred to are vending machine nightmares or baked goods my wife has sitting around.
DeleteI currently eat 4 "big meals" per day plus a post-workout shake and a morning snack between breakfast and lunch.
Haha right on
DeleteI mostly eat paleo. I make sure to have the occasional beer or glass of wine, and my fiance just started baking gluten free desserts, so those are my cheats. But with the combo of this programming and paleo diet I can't eat enough! Im 5'8" 185lbs and my coach is actually telling me to eat more food, which I can't imagine.
DeleteBut to answer your quesion - YES! I am eating all the time. Big breakfast, lunch, and dinner with one or more snacks in between each. I tell my fiance that the reason I exercise so hard is so that I can eat so much.
It's official I made it on the page lol thanks Ben!
ReplyDeleteWhat would be considered "quickly" for working time on these sets?
ReplyDeleteQuickly is more about the amount of sets used to get to a heavy single than the time. For example:
DeleteFront squat
135 x 6
185x 3
225x 2
255 x 1
275 x 1
Working up to the single in about sets. No more than 10 mins I would say
In about 5 sets*
Delete1. 325# PR
ReplyDelete2. 235#
3. 225#, 235# F
4. 215#
5. 185#, 205# 2F.... Technique issue.
Spent 5 mins per movement above. Rest varied from 2-5 mins b/n movements.
6. 6 rds+ 1rc/7(or 8) HSC... Didnt want to be the guy to fall off the rope. Gripppppp!!!
Subbed DBSC with 115 lbs BB HSC.
I asked the same question before, and Coach Ben said quickly would be in the range of 3-6 minutes. Taylor got the set and loading spot on.
ReplyDeleteAwesome thanks so much guys, your help is much appreciated!
ReplyDeleteWhat is a Good sub for the rope-Climbs in the AMRAP? Don't have a rope.
ReplyDeleteThanks!
This was asked a few weeks ago - see everyones responses here - http://competitorswod.blogspot.com/2013/01/thursday-11013.html?showComment=1357782958454#c2108698393321779197 Those too lazy to click
DeleteFrom Ben - "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."
Met-con first (proved to be a mistake) - 5 rounds plus 1, 10, 4 dips.
ReplyDeleteFront Squat - 315 (my 2RM) and then got pinned by 335, think I'm still feeling Tuesday's work.
OHS - 225, failed 235, also looked like a juggler on a unicycle
BTN Snatch Grip Jerk - stopped at 235
Snatch Balance - only went to 155, shoulders/traps/lats were all so tight and smoked from met-con
No snatch.
Finally back on the training schedule after "relocation extravaganza" project went down at No Excuses CrossFit.
ReplyDeleteTime to train.......
Did wod first. 6 rounds even with 50s (45s were taken)
ReplyDelete1. Front squat-335
2. Snatch grip jerk- worked up to 265. Felt solid, left it there
3 jerk/ohs. Worked up to 225. Very shaky. First time ohs over 135 in months. Need to spend some time on these
4. Snatch balance- worked up to 185. Felt crappy so I left it there
5. Snatch- 195. Felt ok but was out of gas by then so I left it there
Initially I was a little frustrated that my numbers are so far below where they have been but after having a minute to think about it I feel great. My goal right now is just to get and stay healthy so I can help the team this year. My numbers right now mean nothing. I'm right where i should be.
BY THE WAY-
ReplyDeletePer Ben-
The idea today is or the jerks to be PUSH JERKS, not split. This is a progression to work upto a squat snatch. No split jerks
Thanks I was just thinking about that
Delete1. Front Squat: 300# PR
ReplyDelete2. Snatch Grip Push Jerk: 255#
3. Snatch Grip Push Jerk + OHS: 225#
4. Snatch Balance: 225#
5. Squat Snatch: 200#, failed two attempts at 215#
barbell movements felt great today
6. AMRAP 15 w/ 50# DB's: 5 rnds + 12
Nice pr!
DeleteAmigos, it's been awhile. I've been toying with some other programming for the past 5ish weeks, but I think I'm returning mostly to this programming with a bit of my own accessory work and some continued following of the alternate programming from my gym. My coach is programming some metcons that really target my goats, so I'll be mixing and matching, but I'm back!
ReplyDelete1. FS - 345 (375f)
2. PJ - 295 (did a split here. understand now that it should not have been split)
3. 275
4. 225
5. 225
*Not a bad strength day given that I did 5rnds of 10 185# push jerk yesterday. fried my shoulders and back.
6. made up tuesday's DL+hrpu wod 8:03. been workin those hrpus lately.
1.FS 275#
ReplyDelete2.Jerk 285# (PR 20#) went for 305# but failed
3.225#
4,5 no time..
wod: did 3 rounds for 10 min.. Ran to work after that...
Thanks for the programming. Loving it!
ReplyDeleteFirst off, Seth ^^^ your a beast!!
ReplyDelete1. FS 155# (15# PR!! Still more left in the tank)
2. 125#
3. 115#
4. 95# - stopped here, shoulders in funky landing position, need to work technique at lower weight (also the movement I strained my neck on in October)
5. 100#
6. 4R Ring dips I scaled down to littlest bands, focusing on turning out my hands at top. During December skill month I trashed my shoulders with unassisted bad technique and for what point? I workout alone, getting high reps with shitty technique just isnt worth ruining my shoulders for.
http://journal.crossfit.com/2011/09/theposition7ringdips.tpl
1. 110 kg. 10 kgs below PB.
ReplyDelete2. 102,5 kg
3. 80 kg, my wrists started to hurt.
4. 75 kg, unstable
5. 65 kg, did one attempt at 67,5 but failed
6. 6 rounds + rope + 6 HDBSC
Used 19 kg Dumbbells and did 3 Rope C2B PU for each rope climb. Don't have a rope.
M / 5'8 / 165#
ReplyDelete1. FS: 300#
2. Push jerk: 290#
3. Push jerk + OHS: 280#
4. Snatch balance: 265#
5. Snatch: 210#, 220# (f) lost it behind me, pulled it up and over my body, pumped here!
6. 8rds flat RXd (siked!)
Great job man!
DeleteAll done in about 5 mins and in about 5 sets
ReplyDeleteWorked up to first fail:
ReplyDelete1: 275# Fail 286#
2: 242# Stoped after that
3: 209# Fail at 225#
4: 165# Fail at 176#
5: 165# Fail at 176# Not satisfied at all with the snatch.. But there´s an explanation to that :-)
6: RX 6 Rounds + 1 rope-climb. Very slow and steady rounds.
1) 330
ReplyDelete2) 285, failed 305- way off PR
3)285, same as above
4) 225 shoulders very tight, couldn't get comfortable
5) 215
6) 7 rds +1
1. 315#
ReplyDelete2. 285#
3. 255#
4. 205#
5. 205#
6. Did the metcon before the strength
1. 3 (CTB+TTB)
10 hang squat clean 45#
3 bar muscle ups
10 ring dips
6 + 1...
took mon and tues off from comp at wodapalooza!! Great fun, but made some serious rookie mistakes. (my first comp)
ReplyDelete1) 295
2) 265
3) 245
4) 225
5) 175
6) 5rds at 14 min
47 5'11' 193
I took 10 minutes on each of these movements and that felt VERY rushed for me!
ReplyDelete1. 285 (pr)
2. 215
3. 175
4. 155
5. 145 (not much left)
6. 6 rnds + 1 + 10 HSC the hang squat cleans were with a 115# barbell - no dumbbells around (excepting present company)
Nice work on the metcon Bubba.
DeleteThanks Connor! - sort of a wheelhouse WOD for me so I could bite in.
Delete295
ReplyDelete265 could've done more
285 failed ohs. didn't do the other stuff ran out of time client got here early
1. 365
ReplyDelete2. 250
3. 185
Shoulders are giving me a lot of trouble on OHS, wasn't able to go heavy on 3 and decided to be smart and not to do 4 or 5.
6. 4 rounds even. Need to work on technique, can only do strict rope climbs
1. 355
ReplyDelete2. 285
3. 265
4. 185
5. 230 new pr
damn! i did complex instead of balance. haha. my bad
Deletedamn! i did complex instead of balance. haha. my bad
Delete5+rope climb+ 5 squat cleans
ReplyDelete1. 315
ReplyDelete2. 245
3. 185
4. 155
5. 175
1.300
ReplyDelete2.265
3.245
4.235
5.235 real happy attempted 250 3x failed all!
6rds +1 rc (tough)
still working on recovering from this weekend... did this at like 80% effort
ReplyDelete1. front squat 205
2. snatch pj 155
3 snatch pj + ohs 145
4. snatch balance 145
5. snatch 125
no prs ... no ropes to do metcon ... will do tomorrow
1. 295.
ReplyDelete2. 225
3. 185
Stopped there. My shoulder and knee tweaked a little. Must be 5 days of up and down ladders and holding drills at odd angles. Totally worth it though.
MetCon: 7 rounds plus 1 rope. Ring dips slowed me up.
1. 300
ReplyDelete2. 275
3. 225
4. 205
5. 225
Great job Coach!
DeleteOnly did the AMRAP. No ropes so done as follows (w/ Conor)
ReplyDelete3 C2BPU/TTB
10 DB/KB 45# HSC
3 bar MUs
10 ring dips
4 +13. Bar MU technique off and slowed me down some.
Legs and back are still very sore from the last WOD.
ReplyDelete1. front squat 265
2. snatch pj 200 PR
3 snatch pj + ohs 160
4. snatch balance 165
5. snatch 155 (+5 PR)
Metcon this afternoon.
1. Front Squat - 190
ReplyDelete2. Snatch Grip Jerk - 165
3. Snatch Grip Jerk + OHS - 155
4. Snatch Balance - 115
5. Squat Snatch - 125
6. AMRAP 15: 4 (skinny band dips)
PM:
ReplyDelete3 C2B+ 3 TTB
10 45lbs HDBSC
3 bar MU's (second round went right to the 3 C2B+ TTB's, Bar MU's weren't happening)
10 bar dips
7 rounds with 10 seconds to spare.
AHH Everyone keeping up with this volume is a Robot.
1. skip
ReplyDelete2. Snatch grip Jerk- 265
3. Snatch grip Jerk OHS- 245
4. Snatch Balance- 235
5. skip
6. 6 rounds + 1 rope
I could not do this quickly... I find that doing 1RM by myself is very tough to do. Had to gather myself mentally before each attempt.
ReplyDelete1. Front squat - 305 PR. Failed 315.
2. Snatch jerk - 235. Failed 245.
3. Snatch jerk OHS - 205. Failed 225.
4. Snatch balance - 205 PR
5. Squat snatch - 175
Ran out of time for metcon...
I could not do this quickly... I find that doing 1RM by myself is very tough to do. Had to gather myself mentally before each attempt.
ReplyDelete1. Front squat - 305 PR. Failed 315.
2. Snatch jerk - 235. Failed 245.
3. Snatch jerk OHS - 205. Failed 225.
4. Snatch balance - 205 PR
5. Squat snatch - 175
Ran out of time for metcon...