pull and push

Wes, DC (DediCation)
Training:
A1. Press/Push Press/Split Jerk - 1.2.3 x 3; rest 90 seconds
A2. Chest to Bar Chin Ups - 12 reps x 3 sets; rest 90 seconds
B. Low Bar Back Squat - 50% of newest CROSSFIT total 1RM; 6 sets of 3 reps @ 20X1; 45 sec b/t sets
C. 20 double unders, 30 sec rest x 8

Post loads and notes to comments

OPT Big Dawg Challenge
3 workouts over 2 days
workouts announced on Thursday

57 comments:

  1. AnonymousSeptember 22, 2009 at 1:22 AM

    Looking forward to Thursday!

    ReplyDelete
  2. PTSSeptember 22, 2009 at 4:03 AM

    a1 125,140,150
    a2 12,12,12
    b 150
    c no misses

    ReplyDelete
  3. Garage CrossfitterSeptember 22, 2009 at 5:04 AM

    WES- AWESOME DAWG!!! HOWLLLLLLLL!!!!!!

    ReplyDelete
  4. Martin AltemarkSeptember 22, 2009 at 5:09 AM

    P/PP/PJ: 55kg, 60kg, 62.5kg
    CTB-PU: 12, 12, 12

    Back squat: 65kg

    DUs: still bad at DU, but getting better. No unbroken set but pretty close.

    ReplyDelete
  5. JefffSeptember 22, 2009 at 5:09 AM

    Awesome Wes. Hopefully you are making the road trip up to OPT this weekend.

    ReplyDelete
  6. Dave XSeptember 22, 2009 at 5:55 AM

    Wes--That is amazing!

    ReplyDelete
  7. Geoff AucoinSeptember 22, 2009 at 6:15 AM

    Is there a Concept II in there?

    ReplyDelete
  8. unitSeptember 22, 2009 at 6:42 AM

    Wes!... that's awesome dawg!... can we see a side view of ur mobile gym?... it's a beautiful thing!...
    ~gm2

    ReplyDelete
  9. Ryan G.September 22, 2009 at 7:44 AM

    Should I just go light and do tech work for A1. or skip the overhead stuff all together and sub for something else. My right shoulder is giving me grief in the overhead position...

    ReplyDelete
  10. OPTSeptember 22, 2009 at 7:49 AM

    ryan, if you can do bench press do that instead with slow eccentric and powerful concentric action...keep weight moderate as pain indicates.
    i'd also suggest getting one of the OPT trainers to test your ext rot strength and powell raise strength next time in to see if you should do some scapular work first before progressing

    ReplyDelete
  11. SweeneySeptember 22, 2009 at 7:50 AM

    A1: 88,108,128
    A2: unbroken

    B: 150lbs - worked on wide stance

    C: Unbroken

    Nice little low intensity WOD.

    ReplyDelete
  12. Kyle FSeptember 22, 2009 at 8:12 AM

    A1: 115/135/145
    A2: Unbroken
    B: 185
    C: Unbroken Through 6. Almost made it.

    ReplyDelete
  13. Rory HanlinSeptember 22, 2009 at 8:47 AM

    Wes, that has got to be the most innovative gym yet. Very impressive

    PT test today;

    75 Push ups
    87 Sit Ups
    12:45 2 Mile run

    rest 15 minutes

    Push Press: 175x3, 198x3, 220x3, 240x3, 251x2, 251x3 256x2

    Thats all I could muster. I really felt the OPT comp from last weekend... Still not recovered

    ReplyDelete
  14. KSCSeptember 22, 2009 at 9:07 AM

    A1) 115/135/145
    a2) Unbroken

    b)155

    C) Broke a few of them

    ReplyDelete
  15. GordSeptember 22, 2009 at 10:09 AM

    Worked out with Sweeney today

    a1. 130/140/150
    a2. unbroken

    b) 155#

    C. 2 sets I triped up

    Wes- that is great!

    ReplyDelete
  16. Ryan B.September 22, 2009 at 12:22 PM

    first post of many...

    will a wod be posted tomorrow for us regular ppl? or will it be a rest day leading up to the newest challenge?

    Thanks so much!

    p.s. im a fellow newfoundlander (james will understand haha)

    ReplyDelete
  17. Surrey SterlingSeptember 22, 2009 at 1:21 PM

    A1-154-154-163
    A2-Unbroken
    B - 155#
    C-Started but decided to fight another day and not flair up my healing achilles.

    ReplyDelete
  18. Scotty HagnasSeptember 22, 2009 at 1:24 PM

    A1) 125/125/130
    A2) modified to 4 sets of 8, actually pretty easy today.
    B) 135- felt good
    C) none unbroken, but these went pretty well today.
    PWO: 40p/40c gf beef, yams, applesauce

    Good mobility session 1 hr later.

    Awesome setup, Wes! When will you be back in the Portland area?

    ReplyDelete
  19. YoungManRumbleSeptember 22, 2009 at 1:26 PM

    A1. 154 - 154 - 162
    A2. 12 - 12 - 12 unbroken
    B. 176
    C. Missed on 2 sets

    ReplyDelete
  20. rwcorsonSeptember 22, 2009 at 1:42 PM

    A1. 115,122.5,130
    A2. unbroken
    B. 145#
    C. as few stumbles in the early sets.

    ReplyDelete
  21. Garage CrossfitterSeptember 22, 2009 at 1:49 PM

    A1 115 135 145
    A2 unbroken easy

    B 165lbs

    C 2 trips

    ReplyDelete
  22. Greg SoneffSeptember 22, 2009 at 1:49 PM

    A1: 50/60/70kg (missed press at 70kg but completed push press and split jerk)
    A2: all rounds unbroken
    B: 70kg (felt good)
    C: all sets unbroken

    ReplyDelete
  23. Ryan B.September 22, 2009 at 1:58 PM

    A1: 115 125 135
    A2: all 3 sets broken (cant remember exact numbers)

    B: 155

    C: 60 regular skips times 3 unbroken

    (just starting skipping, double under practice from now on)

    ReplyDelete
  24. Brian ThurmondSeptember 22, 2009 at 2:23 PM

    A1. 135/140/145 Thruster, I did the mainsite WOD in the PM yesterday. Just like I'll do today.
    A2. 12/12/12 last broken @ 9 reps
    B. 155x6
    C. 20du'sx8 Last set broken @ 7 so I began again.

    ReplyDelete
  25. Ryan G.September 22, 2009 at 3:00 PM

    A1.sub 3 sets Bench Press @ 20X1 x 5-6

    A1. 155x6/165x6/170x5
    A2. Unbroken.

    B. 185#

    C. 2nd and 2nd last set broken.

    ReplyDelete
  26. Ryan B.September 22, 2009 at 3:14 PM

    i actually did 60 skips times 8...not 3 as stated earlier

    ReplyDelete
  27. Chad Action BrandtSeptember 22, 2009 at 4:45 PM

    A1.) 125/145/150 PB in Press for me today! My 1 year goal of 150lbs came early.FINALLY!
    A2.) C2B unbroken
    B1.) 155lbs RQ'd
    C1.) DU's unbroken

    ReplyDelete
  28. LaurenSeptember 22, 2009 at 5:11 PM

    A1- 75,85,95
    A2-broken
    B) 135
    C) 1 mess up

    ReplyDelete
  29. Joel B.September 22, 2009 at 5:29 PM

    A1: 125 for all
    wasn't thinking...guess I should have increased each set?
    A2: unbroken
    B: 125
    C: unbroken

    ReplyDelete
  30. joey warrenSeptember 22, 2009 at 5:51 PM

    A1. 135/155/165
    A2. 12,12,12(strict)

    B. 155lb

    C. all unbroken except set 6

    ReplyDelete
  31. Chris DunkinSeptember 22, 2009 at 5:55 PM

    A1: 135/140/160
    A2: unbroken
    B: 195
    C: 4 restarts

    Looks great Wes.

    ReplyDelete
  32. Wes hendricksSeptember 22, 2009 at 6:26 PM

    A1. 135/140/145
    A2. No access to pull-up bar today so just rested 90 sec
    B. 145
    C. No misses

    Thanks everyone for the comments, got me super psyched.
    Scotty, hopefully soon. I think I may transfer out there. Its the greatest place ever. I lived in lake oswego this summer and did an internship with Jason over at Crossfit Clackamas

    ReplyDelete
  33. unitSeptember 22, 2009 at 6:43 PM

    stacked the last 2 WODs 2day...

    A1 - muscle snatch/ power snatch - 115/115/115... really working on the catch... felt gd... excluding the soreness from the last few days...
    A2 - behind head clapping pushups - 20/20/20
    B - deadlift - 315 as rx
    C - row 1min 4 cals - 32/31

    D1 - press/push press/split jerk - 135/155/155
    D2 - c2b pu, strict dead hang - 12/12/12 unbroken
    E - squat - 225 as rx
    F - du's - unbroken

    ~gm2

    ReplyDelete
  34. Dave XSeptember 22, 2009 at 6:48 PM

    Nice little tume up to the BD Challenge.

    A1. 135/145/155
    A2. 8,4/Unbroken/9,3
    B. 155#
    C. All unbroken except for sets 1 (10/10) & 7 (17/3).

    When are the Big Dawg shirts gonna be available? I want to rock one out when I go to my Level 1 in Toronto in a few weeks.

    Have a great rest day and see you all Thursday!

    ReplyDelete
  35. EvanJSeptember 22, 2009 at 7:02 PM

    A1. 115, 115
    A2. 12, 12 unbroken
    * Did 2 sets as shoulders feeling funny on pull ups (did regular as to work on butterfly technique)

    B. 145# felt great
    C. all unbroken but 3 sets

    ReplyDelete
  36. lawlawSeptember 22, 2009 at 7:08 PM

    Just trying to get a handle on the cadence.
    Is 20x1, 20 sec eccentric, 1 sec concentric?

    Love the workouts!!!

    ReplyDelete
  37. Mack LarSeptember 22, 2009 at 7:24 PM

    A1. 145/145/155
    A2. UB
    B. 145lbs
    C. 1 trip in 4th rd.

    ReplyDelete
  38. Paul KleinSeptember 22, 2009 at 7:29 PM

    A1. 135, 140, 145 Could have gone heavier but my wrist just won't allow it
    A2. Unbroken
    B. 155lbs Felt good
    C. Round five was broken all others unbroken.

    ReplyDelete
  39. PfeifalifeSeptember 22, 2009 at 7:35 PM

    A1: 155,165,175(tweaked something in my upper right trap, almost feels like a pinched nerve. turning my head flairs it up. not crippling, but i'll have to ice this down and roll it out good for this weekend.)
    A2: unbroken
    B: 215 (was ok, but i always feel slow in squats on the concentric)
    C: all unbroken w/ beaded jumprope, felt great on fast cadence

    ReplyDelete
  40. Erik LuberSeptember 22, 2009 at 7:49 PM

    A1. 40 kg, 50, 55
    A2. unbroken
    B. 50 kg
    C. 2 misses (both after 1 rep)

    10 min post WOD:
    build to 1RM power snatch: 50 kg (PR)

    Good time to try out butterfly CTB, got the hang of it right away. All this work on snatches is paying off, finally surpassed my 1RM for split snatch with the power snatch.

    ReplyDelete
  41. PfeifdogSeptember 22, 2009 at 7:50 PM

    A1: 175,185,185
    A2: unbroken
    B: 215
    C: unbroken except rounds 2 and 5 (round 2 ended with 20 straight DB's)

    Post WOD: 35g Isopure Whey

    ReplyDelete
  42. Randy VSeptember 22, 2009 at 8:06 PM

    A1) 115/135/145
    A2) Unbroken

    B)155

    C) Unbroken except 6 & 7

    ReplyDelete
  43. rwcorsonSeptember 22, 2009 at 8:06 PM

    Lawlaw,
    2 sec down (eccentric), 0 sec pause in bottom, x = explode up (concentric), 1 sec pause at top in full extention.

    ReplyDelete
  44. rwcorsonSeptember 22, 2009 at 8:08 PM

    Wes,
    Great mobile box!!

    ReplyDelete
  45. Brent MaierSeptember 22, 2009 at 8:14 PM

    38/6'2"/193

    A1: 60/70/75kg (165#)
    A2: Unbroken
    B: 80kg (176#)
    C: Unbroken

    Notes: Chest to bars were blazing the first two rounds and blazing up to the last 3 in set 3.

    ReplyDelete
  46. AnonymousSeptember 22, 2009 at 10:24 PM

    A1: 155, 155, 155
    A2: 25, 20, 19

    B: 225

    C: 2 broken

    ReplyDelete
  47. Sarah SchollSeptember 23, 2009 at 5:30 AM

    27/5'8''/139
    warmed up with max Dus x 3..
    124, 122, 119

    A1: 90/95/100

    A2:unbroken

    B1: 135 lbs

    C1: unbroken with 10 sec rest b/w

    ReplyDelete
  48. JefffSeptember 23, 2009 at 8:29 AM

    Completed WOD Sept 23 AM due to schedule.

    A1. 125,135,145 - Right elbow little stiff this AM. Weight felt right.
    A2. 12,12,12 - Straight through. Felt solid/easy

    B. 150#. Low bar back squat feeling more comfortable. Felt very light for 3 reps.

    C. All straight through execpt 1 trip-up in round #2.

    ReplyDelete
  49. DeeJaySeptember 23, 2009 at 8:39 AM

    A1. 155/175/185 - limited here by the press
    A2. no breaks, felt okay
    B. 198 (PR-395) - nice to work on the technique with a lighter load
    C. no trip ups

    ReplyDelete
  50. Erik LuberSeptember 23, 2009 at 10:00 AM

    WOD:
    Linda

    28:50 as Rx'd
    BWT: 64 kg (140 lbs)

    No WODs this weekend, so figured I would do a benchmark WOD to see where I am. Actually first time being able to do Linda as Rx'd. Bench was definitely the most challenging lift, which is 80% of my 1RM, whereas the dead and clean are 68% of my 1RM. Probably should have gone faster on the cleans.

    ReplyDelete
  51. Surrey SterlingSeptember 23, 2009 at 2:49 PM

    Can anyone tell me who makes those legs and arm covers. Unit wears one quite often. Right on DP!

    ReplyDelete
  52. SweeneySeptember 23, 2009 at 5:06 PM

    Surrey:

    I think it's skins.

    http://www.skins.net/ca/en/default.aspx

    ReplyDelete
  53. Surrey SterlingSeptember 23, 2009 at 5:10 PM

    Eh that's its I scoured google for arm sleeves. Skins never came up. Great thanks Sweeney!

    ReplyDelete
  54. unitSeptember 23, 2009 at 5:21 PM

    surrey... sweeney is right on... the one I have is from skins...
    ~gm2

    ReplyDelete
  55. Rory HanlinSeptember 23, 2009 at 6:18 PM

    Ran 5 miles today

    34: 45

    Lifetime PR... weird... I felt terrible the whole time, still dragging from last weekend

    ReplyDelete
  56. JohnSeptember 24, 2009 at 2:56 PM

    New to this site. What does 6 x 3 reps@ 20x1 mean?

    I interpret it as 6 set of 3 of 50% of back squat max. and then one set of 20 with same weight. Is this true? Please elaborate. Thanks!

    ReplyDelete
  57. StuSeptember 24, 2009 at 6:20 PM

    A1. 75/80/85...pure power =]
    A2. All sets broken
    B. 115lb
    C. All sets broken, still only able to push out 3 in a row, tops.
    Big Dawg Challenge looks pretty intimidating...

    ReplyDelete