For loads;
High hang clean/hang clean/clean - 1.2.3 x 5; 180 seconds b/t sets
+
Chin ups @ 31X1; 2-3 x 5; 120 seconds rest b/t sets
+
3 sets for reps;
AMRAP CTB chin ups; 0 seconds rest
AMRAP air squats in 60 seconds; rest 60 seconds
Post loads for clean complex and chin ups and total reps for gymnastics intervals to comments
hey, i have been following this blog for a while, doing the occasional workout posted that i can do. Id like to follow this site every day, but I am not sure what some of the terminology used means.
ReplyDelete1)What do the names of the days' workouts mean. (WG phase 2. M phase 2, etc.)-what do these from the past few weeks mean??
2) For today's workout, what does 1.2.3x5 mean for the high hang cleans?
3) For 8/17/2009 workout, what does thruster cleans @20x1; 1.1.1.1.1x5 mean???
4)Also with this day's workout, what do the A1 and A2 terms mean before each lift. I noticed there are B1 and B2, etc from other day's
OK Call me dense but whats the diff' between a HHC and HC?
ReplyDeleteThe GW is refering to Gymnastics, Weight lifting.
ReplyDelete1.2.3X5 is
1 High hang Clean (mid Thigh or higher),then into
2 Hang Clean (around knee), then
3 Cleans (from floor), then
180sec rest do that 5 times while adding weight each set.
20X1 is referring to pacing of a movement in seconds
2 is the eccentric (so the descent of the squat)
0 Is the rest at the bottom,
X is explosive contraction effort Up out of the hole.
1 Is the rest at the top while standing with Open hip.
If there is A1, A2, A3 you would do those movements together in sequence 1 then2 then 3 then do the B's together etc.
what are air squats... are the just body weight?
ReplyDeletethanks alot rob-that clears up alot
ReplyDeleteOK, one more clarification question:
ReplyDeleteFor the chin-ups @ 31X1 -
The eccentric move here is pulling up to the bar, right? Then one second at the top, come down fast, one second at the bottom?
Or do I have that backwards?
Backwards, Steve. The eccentric portion of a lift is always the lowering - which is almost always the slower portion as well (3 seconds down, pause, explode up, pause).
ReplyDeleteThe first number in any tempo whether it's 4020 or 31X1 is ALWAYS the lowering/eccentric phase.
Got it. Thanks Geoff. I started looking through old CF Journal articles and came across the same thing (we're slow at work right now). "Exploding down" wouldn't have made since anyways.
ReplyDeleteAppreciate the help.
clean complex - 105/120/135/155/165
ReplyDeletechins 3x25/3x35/3x45/3x55/3x55
ctb chins 22/14/12
squats 58/54/51
total reps = 211
legs will be sore later.
Hitting this one tonight..
ReplyDeleteJust bought my first pair of weightlifting shoes. I can't wait to get them!
Thanks Rob for the clear explaination, much appreciated!
ReplyDeletePower Snatch: 205 x1x4
ReplyDelete3 Pos Clean: 205 for all sets
CU: 25-35-53-63-70x4
CTBPU: 21, 13, 12
Air Sqt: 48, 38, 37
squat clean complex: 115,135,145,155,165
ReplyDeleteweighted chins @ tempo- 3 reps each set, 50,55,50,55,55
3 sets for reps (messed this up)
32,10,10
53,37,40
*i didnt take 60 sec between rounds, i just jumped right into the next round...i need to learn how to read..., that 2nd round hit me like a train, haha wow*
85,105,115,125,135
ReplyDelete24kg,28kg,36,40,44
13 ctb, 55 sqt
11 ctb 53 sqt
8 ctb, 45 sqt
Are the HHC's & HC's with a squat? New to the site ... sorry!
ReplyDeleteThx Anon @ 7:10PM. I had the same questions.
ReplyDeleteM = "metcon"?
Is an all-out 200m close to 100% pacing in this protocol?
e.g.
35s for 200m TT (=100%?)
90%: 39s/200m
80%: 44s/200m
70%: 50s/200m
Yesterday's workout--a bit of a disaster.
ReplyDelete1st mile done yesterday: 7:45
4min DU's--6 sets, a few mistakes starting out (darn floor joint). Then the wheels fell off--rotten old "stomach ache-kidney side" had to hobble out of OPT and lie down at home for over an hour, not fun.
So--finished rest of workout today.
mile run: 7:23, close to best time, and felt easy.
30 sec on/off DU's--all unbroken
Last mile run: no time, just tried to enjoy running,something new for me!
Overall not exactly as prescribed, but got it done eventually--that wouldn't have happened a year ago for sure!
Will do today's workout later tonight!
Did this at a globo gym in Weyburn.
ReplyDeleteClean Complex: stopped at 135lbs. Scared to drop the weight.
Weighted Chins: 25,35,40,45,50lbs. 3 reps each
CU/Squats
C2B: 27,22,17
Squats: 56,52,48
Note to self: do not wear core shorts when doing high rep air squats!!!
Cleans 75, 80, 85, 90, 95...PB I think
ReplyDeleteChin ups, 20lbs 3reps, 22.5lbs 3 reps, 25lbs 2 reps, 27.7lbs 2 reps, 30lbs 2 reps
Chin ups(did kips instead of chest to bar)
15,15,15.
Squats 59, 61, 61
total reps 226
115/135/155/165
ReplyDeleteBW/25/35/45/55
36/53
10/37
15/39
Cleans: 185,190,205,215,225-1.2.2
ReplyDeletecu: 70,70,80,80,85
c2b/sq: 15/57,10/52,11/47
woke up feeling beat, but good warm up brought out good energy. Hit the wall on first round of c2b chins.
Pwo: 40/63 whey/refuel
complex: 45 kg/50/55/60(1.2.+f)/58(1.2.1+f)
ReplyDeleteweighted chins: 3x10 kg/3x20/2x30/3x25/2x25
CTB: 20/20/13
squats: 53/43/40
Total: 189
Should have done squat cleans instead of power cleans for the heavier weights. I want that 60 kg bad. New shoes felt great today!
Clean complex. - 132#/142#/152#/157#/162#
ReplyDeleteChins. - bwtx3/5#x3/10#x3/15#x3/20#x2.
AMRAP C2B/Squats. - 18/49. 10/40. 9/37
Intensity was lacking due to my mind racing with my ever increasing wedding to do list. 2.5 days and counting.
ReplyDeleteUsed 35# DBs(wrists have been really sore lately) for all 5 rounds and focused on form more than anything.
No weight for C2B chins - just focused on doing as many as I could following the rx'd tempo. - Definitely getting better at these.
AMRAP Chins & Squats
1: 10/64
2: 10/55
3: 6*strict/61
I'll be MIA for the next week or so due to the pre wedding and wedding festivities (WED/THUR/FRI)and then we're heading to Fernie afterwards. (DBs and Buddy Lee will be joining us in Fernie :o)
See you all when I'm the new Ali Loach!
Clean's 135/155/185/185/185 wouldn't normally count the round at 135 but I was running short on time.
ReplyDeleteChinups 35/45/55/65x3 75x2 and I was generous with the 2nd rep.
CTB/Squats 25/55 15/50 14/51
Clean complex: 135,145,150,155,160 Better than I expected, PR at these reps.
ReplyDeleteChins: 36x3;44x3x3x2x2
CtoB/Sq: 11/58,7/55,6/50
PWO: 40p/45c Turkey sausage, yams, applesauce again.
Kept it real basic on the cleans. I'm trying to focus a lot more on technique rather than load on the o-lifting these days.
ReplyDeleteCleans: 40,45,50,60,70KG
Chin ups: 3reps at 20,25,30,35,40KG
CTB: 20, 15, 12
Air squats: 50, 45, 45
Cleans felt good.
ReplyDelete40,50,55,61,65 KG's
Chin ups: 3reps at 20,22,22 *Started to kip - Lowered weight, 15, 15 *lbs I suck at these but will get better.
CTB: 10,11,10
Squats: 46,50,40
Morning:
ReplyDeleteDeath by 10 Meters - 15 rounds; running; 10 meters down, 10 meters back; touch ground and go.
Afternoon:
Clean Complex:
1 - 185#
2 - 195#
3 - 195#
4 - 205#
5 - 205#
Chins:
80# - 3 Reps
90# - 3 Reps
100# - 2 Reps
100# - 3 Reps
100# - 2 Reps
C2B + Squats:
1 - 25/60
2 - 20/59
3 - 16/54
Total: 234 reps
Post: 52g Carb/32g Prot (Whey + Endurox)
Steve good shit today I'm hitting this after class.
ReplyDeleteWill post in couple hours.
Worked up to 162 for the complex;
ReplyDeleteI felt like I was gassing on this?!
35lbs for the pull-ups, started too light and I was gaurding my neck so the weight didn't get too high.
21-56/12-46/13-48 for 196 total reps. That hurt; both of those movements gas me hard on a good day.
Clean complex - 118/132/142/147/152
ReplyDeletechins - all 3s, 5/7.5/12.5/17.5/22.5
My elbow has been hurting, so I kept the weight light
C2B/Squat - 10/52,9/51,8/46
didn't push to hard for C2B and I had no mental push for the squats
did this solo today wish i had someone to motivate me o well still performed well.
ReplyDelete200lbs for clean complex
245 CJx1
255 CJx1
CU 25lbs for all
C2B 10/63, 9/60/, 7/57 total 206
could have gone a little higher on Cleans maybe could have mustered 210 but lack of mental focus and intensity.
Complex - 155#, 198#, 220#, 240#(1.2.2), 250#(1.2.0)
ReplyDeleteChin ups - 22.5#(3), 27.5#(3), 30#(2), 30#(1)
Mini WOD - 20-55, 15-50, 10-46
grip was done for chins
Wife got a flat tire on the way home so she was late and I had the kiddos today. SO, my choice is late wod close to bed time after dinner or double up tomorrow. Or just skip today. I'll probably double up an a.m. and a p.m. wod tomorrow.
ReplyDeleteIs there any known best practices from the group or does this just boil down to personal choice? Any feedback appreciated!
I took the MCAT today so I felt a little drained from that experience.
ReplyDeleteFor loads:
Cleans: 135,145,155,165,175
Chin at tempo: 25/3,35/3,40/3,45/3,45/2
This is were I was just cooked.. no mental toughness today
21 + 54, 16+46, 15+40
Complex: 60/70/80/88/95--probably could have gone a bit higher, but my knee is starting to get cranky!
ReplyDeleteChins: 20/22.5/27.5/30/32.5 --all 3's
C2B/Squats: 11/46; 9/40; 8/30. Maybe not my best effort here.
clean complex 120/132/142/152/162
ReplyDeletechins (all reps of 2)-30,35,40,45,50
met con
rd1 29/47
rd2 14/44
rd3 14/45
Total 193
Eric R.
ReplyDeleteClean complex 135, 145, 165, 175, 175
Chin ups (all sets of 3) 25, 35, 45, 55, 65
CTB/ Squats 18/55 15/54 12/53 total 207
Heather R.
Clean complex 65, 75, 85, 95, 105(1,2,0)
Sub's negative chin ups 5 sets of 3
Kipping chin ups/squats 6/40 5/44 6/45 total 146
Clean complex:
ReplyDelete135, 145, 155, 165, 175
Chin Ups:
3 reps all rounds
25, 30, 30, 30, 30,
C2B/Squats
1. 13 / 50
2. 11 / 45
3. 10 / 43
Hhc/hc/c
ReplyDelete95/125/135/145/155
chins
rds 1-5. 20#x3
metcon:
5/37,5/33,5/30
felt like shit all day and it was tough to get loose during warm up. I think the lack of sleep and poor diet during vacation has finally caught up with me.
HHC/HC/C - 135,145,155,160,165 (Dropped weight after each of the last 3 cleans in last set for re-grip. Not sure if this is okay or not? Anyone?)
ReplyDeleteChins - 3/45,3/50,3/55,3/60,3/65 (All @ Rx'd tempo)
AMRAP C2B/AMRAP Air Squats - 20/62, 15/60, 13/49 = 219 Nothing left in arms!
Clean complex 40-45-50-55-60 KG’s
ReplyDeleteI’m having to throttle back as my foot can’t take the beating.
Weighted Chinups 40-45-50-55-60KG’s
The 88# Pulled easy for 3.
Gasser at the end.
14-56
10-55
10-52
Chin ups were 20-25-30-35-40KG. mind you 60 kgs would be nice.
ReplyDeletehttp://www.marksdailyapple.com/cherry-thyme-confit-with-pork-chops/
ReplyDeleteI made this tonight for the family; it was quite yummy. This site has a ton of good, mostly paleo (primal), foods.
38/6'2"/195
ReplyDeleteClean Complex: 70/75/80/90/95kg (209#)
Weighted Chinups @ tempo: 25#x3/35#x3/35#x2/45#x2/55#x2
Chest to bar w/60s squats:
1) 22/58
2) 11/55
3) 9/49
Total: 204
Notes: On the complex, the high hang clean and hang clean was easier than the 3 full cleans. Not sure if I was getting tired by the time I hit the full cleans or if I wasn't effective in the transition. Strange indeed. From the outside looking in, I would have guessed that the complex would get easier. Good workout, I needed this weight training.
Body squats and C2B's sucked!
I'm such a cherry lush! I'll be lucky to get this thing made before I eat them all. That looks fabulous Geoff, I'll give it a try. Thanks!
ReplyDeleteI'm a day behind... yesterdays WOD
ReplyDelete5:19
7 +18
5:51 (much harder than negative splits)
unbroken
6:14 (felt very ez and relaxed)
will try 2 catch up but at the wimb of my friends on getting around as my car is broken down (currently work 35 miles from where I live... just for 1 more week!)...
~gm2
oh... pr in the mile
ReplyDeletehs - 4:37
college - 4:19 (1500m at the end of a decathlon)
med school - 4:42
residency... these were my first timed miles...
~gm2
clean complex - 135, 155,175,185,195
ReplyDeletetempo pull ups- all x 3- 45, 50,55,60,65
amrap chin ups (underhand) + air squat - 18/65, 15/63, 13/ 59
clean complex: 165, 175, 185, 195, 205(failed on last rep)
ReplyDeleteweighted p/u's: 25(3), 35(3), 45(3), 55(3), 70(3)...all at RX tempo
CTB/Squats:
14/61
10/59
9/53
total: 206
felt good tonight but CTB chinups were really brutal in the mini WOD.
Unit,
ReplyDeleteThat is a sick PR dude. 4:19! 1:05 average 400M. Wow that is something to be proud of man!
clean complex: 199, 199(easy), 209(easy), 229(tuff), 243(hard, but wasn't an absolute)
ReplyDeleteweighted p/u's: 45(3), 55(3), 67(3), 72(3), 77(2, couldn't lock out last one)...all at RX tempo
CTB/Squats:
18/40
12/39
12/35
total: 156
had to do pullups at public park as i don't have a pullup bar at home yet. did weighted on the monkey bar ladder rungs, but had to do CTB on the side. which was like a 3" pipe so i had room to kip, which killed my grip on the CTB pullups.
felt flat and worn down before the last part of the wod. was on the road for 6 hours of wonderful interstate 72. legs were aching all day from it, work was stressful and just plain mentally fried. looking forward to getting back on track
Clean complex: 85, 95, 100, 105, 112.5 (felt SO compelled to be more aggressive with the increase on the last set...number I had to try was so clear to me...so I went with it...glad I did...)
ReplyDeleteweighted pu's: 15x3/20x3/25x3/30x2(weight slipped from legs on 3rd)/32.5x3 ('K' and I found a way to go up by increments of less than 5# at CFC!!!)
CTB/AS: 10/56, 9/50, 9/49
Lowering is too controlled on the CTB...I really think I need to try closing my grip. Keep talking about it, now I have to start working on it!
Had awesome company in Trevor, Kathleen and Grant at CFC tonight! Kathleen, I know I was talking a lot, but I just couldn't help it...I was so happy to see you!!!
@ CFC
ReplyDeleteCleans: 74 84 89 94 99
C-ups: 15/3 20/3 25/3 30/2 32.5/2
[db kept slipping; used pronated grip; kipped on the bottom or there would be no explosive]
CTB/Sqts: 10/46 9/43 7/42
[used supinated grip; squats harder than I thought they would be]
Great to work out with you M!
Way to persevere Laura!!
Huge dawg howl for Ali - congrats -enjoy the day, you earned it!!!
ha! surrey, thanks bro!...
ReplyDeletehowever, it was a 1500m time (this is the distance done in the decathlon) and the mile conversion would be around 4:36... i.e. 69sec / 400m
wasn't sure if i could run sub 5, but after yesterday, i'm feeling pretty confident in a sub 4:50... maybe i'll have to test this sometime...
~gm2
77,89,99(f on rep 2), 99 (f on last 3), 99 got it pretty easy! Using hook grip only now, still getting used to it!
ReplyDeleteSub'd strict supinated pull ups: 2 x 5
Sub'd kipping pu: 16/42, 10/42,9/40, coudl shoulda woulda pushed out a few more aquats. Did pu's on fat bar at cabin, happy pu's are finally coming back!
Did on 8/26.
ReplyDeleteHHCX1/HCX2/CX3: 135, 140, 145, 145, 145.
Chinups@31X1: 26#/35/45/53/58X3reps
C2B/Sq: 15/54, 15/50, 12/48
total: 194
That clean complex was hard. Hope I did it right.
Multi pull Cleans 115/125/135/135/145
ReplyDeleteChins
15/20/25/25/30
couplet
CTB-14-10-8
ASQ-40-43-37