CP - Thurs May 21st, 2009

for loads:
A. Power Snatch/Snatch Balance/OHS - 1.3.5 x 3 sets; 180 sec rest b/t sets
5 min rest including 3 min at end of last set
B. Dead Lift - 55% of 1RM - 8 sets of 2 reps; 45 sec only b/t sets
3 min rest after last set including 45 sec
C. Press - 5 x 5; 120 sec rest b/t sets

post loads to comments

post wod fuel - male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/10g carb
below 8% - 40g prot/20g carb

post wod fuel - female:
above 16% - 30 g prot/0 g carb
12-14% - 30 g prot/10 g carb
below 12% - 30 g prot/20 g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone; stress the quality proteins and fats (P=protein, F=fat, C=carb)

21 comments:

rwcorson said...

Mike, you called the DLs.

deejay said...

A - 132/142/147/152/157
B - 286
C - 132/132/137/142/142

Brittany said...

A- ROM w/ 65lbs: can't hold anything heavier above head until blisters heal
B- 170lbs
C- 65/65/75/75/75

Gord said...

A -76/86/95/105/110 (last set of sn bal were ugly...mind thing)
B-205
C-95/100/105/115/125

Lauren said...

A. 85/85/90 (shoulder not good, getting it checked out today)
B. 175

Anonymous said...

..Hi James....back t squar one with Snatch ...used 65lbs....needs lots of work

dl's = 225...no problems
presses = 115, 135, 135(fail on fifth) 125, 125

RogerC

Katrina Burton said...

A.) 75#-85#-90#
B.) 125#
C.) 70#

Happy with my work today! Could have went heavier on A, but no idea about power snatch numbers so I guessed. Could have called the 75# a warm up and done one more, but decided to end it there and go for it next time now that I know.

Forgot to ask Chad before I left the gym, but can anyone tell me about how much % of your 1RM press should you be lifting for multiple reps?

Hixy said...

Katrina, AFAIK 85 % of your 1RM is the 5-6 rep range.

Chad Action Brandt said...

A.) 115#/135/145
B.) 235#
C.) 5 X 115#

Very happy with today's efforts.
When I Power Snatched that 145#, it when up so fast I nearly fell over backwards. My iRM snatch is 155#!!
Up goes the 1RM Snatch baby!
I put the video on my Action Conditioning blog spot site.

Michael FitzGerald said...

A - 76/86/86/91/91...didn't mean to do 5 sets, but it is something I need extra work. Rtying to focus on receiving the weight at the bottom, as oppose to half way with more load.
B - 232# x 8, full acceleration on each rep. 2 sec between reps.
C - 121/126/128.5/131x2x4rep

Sweeney said...

A: 65/75/95
B: 209
C: 88/98/110/116/121

Feels good to be back at it.

CDunkin said...

A: 135/140/145/150/155 (failed on 3rd rep ohs at 155, so c&j'd back up and finished last 2)
B: 315 (65% 1rm)
C: 135/140/145/150/155

Really liked this wod. was very surprised to have the energy to push the weights up. After yesterday's two I was not expecting the sustained energy. OHS need improvement. I really like the heavy dl's and couldn't help increasing the weight. I would like to hear more about the acceleration MF mentioned. I appreciate the dictated rests....keeps things moving, and keeps me focused.

Ryan G. said...

A. 85/95/105, funny thing here is I thought there were 5 sets but my shoulders hurt so bad I had to stop.

B. 235# as rx'd

C. I chose to Bench press as over head lifts are officially off limits untill my shoulders cool off. 135/145/155/165/175

Steve said...

A - 95, 120, 135
B - 200
c - 115, 125, 135, 140, 145

CDunkin said...

Just realized my goof on part A as well. It's true what they say about exercising; it does not help short-term memory (ref: "Brain Rules", by John Medina, www.brainrules.net). Maybe that is why CrossFit is successful.

Brent Maier said...

A. 50/60/65kg (143#)
B. 131kg (289#) 65% of 445#
C. 40/45/50/55/65kg (143#)

A) Breathing while maintaining solid core.
B) Upped my percent to 65%. This felt light after last weekends #1 WOD.
C) That last rep was pretty tight. Focussed on not overarching back and locking out.

James, take a look at my C weight progression. You specify keeping loads high throughout the entire set on occasion. When not specified, should we start each set heavier which may lower our ending weight or progress like I did today hoping to end at a heavier weight?

Action, doesn't look like you have that video up yet. Remind us again when you get it posted.

OPT said...

brent, that is right, unless i indicate it, make only the last set the toughest one...especially if it is at the end of the wod like the press was...your CNS will not have (should not) have enough gusto to bust out a true 5RM 5 times at this point...

Grant said...

PSn/SnBal/OHS 115#

DL 225#

SP 110/115x4

Kathleen said...

PSn, SnBal, OHS
71/76/81(f@PSn)/76

DL 155

SP 69/71.5/71.5/74(f@5)/74(f@5)

unit said...

A: 135/135/155 [120s rest b/w sets]

B: 405 [went heavy as opposed to speed... need work on both, but happy to have completed this wt with the prescribed rep/time constraints].

C: 135 x5sets

9min rest

D 3 sets of 800m/50BE/50SU -16:39. used the 800s as cool down runs.

~gm2

Todd Dyer said...

snatch complex
1.105
2.115
3.130

deadlift
205
pretty easy

press
1. 95
2. 115
3. 125
4. 130 (fail on 5th rep)
5. 127.5 (fail on 4th rep)