thurs, aug 26, 2010


A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)
C. Clean pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)
D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min

post loads and notes to comments

108 comments:

Angelo Fosco said...

Question on B:

My jerk is way over my clean 1RM. Does that mean once I fail with clean, keep doing rack jerks till failure?

Thanks!!

Adam Rogers said...

Coach,

What should we be doing differently for a clean deadlift compared to a regular deadlift? Is there just a small change in the starting position in terms of hip height/torso angle?

Peps (Pete Seguin) said...

Adam check out this link.

http://www.cathletics.com/exercises/exercise.php?exerciseID=176

Hope this helps

Pete

Lisa M said...

For those of you that like KStar check this out http://mobilitywod.blogspot.com/

thank you David -awesome as improving my mobility is one of my main goals this year

Adam Rogers said...

Peps,

Thanks, I was actually looking at that video alongside the regular deadlift, and had to admit that my eye wasnt good enough to see major differences so I thought I'd ask to make sure what we should be focusing on. Seems as if the hips start lower for a clean deadlift?

Lisa,

Have been doing the mobility WODs, love them so far. Trying my best to stay out of the pain cave.

Heavy Evy said...

OPT,

Just want to make sure for today's training, you want full squat cleans, and the percentages are based off 1RM or effort?

Thanks
Evan

Bear said...

Sore throat yesterday and woke up with a cold. Might do todays session scaled down this evening if I feel better.

Meanwhile I did day 1 of http://mobilitywod.blogspot.com/: A total of 10 min in squat-position, just hanging out, moving around, stretching.
Felt funny afterwards. This project of KStar is great and just the motivation I need to work on my flexibility.

Bear said...

Percentages are based off 1RM. The question came up the other day.

Curt M said...

A)255/255/285
Straps on last set just to keep from rolling out.
B)165x5/185x5/205x5
C)225x3
D)245x5

Coach, gonna be down around Calgary Friday and Saturday. What are the chances of getting in a WOD at OPT??

Drew said...

A.225x3, 235x3x2
B:150x5, 160x5, 170x5(only did first 15, cold have done more but short on time)
C.195x3(only 85%1RM screwed, math at 6am isn't my strong point)
D.195x3x5

Question for the people doing the mobility wods. Do you do them before the OPT wod? because I'm usually short on time as it is in the AM, so would it still be beneficial for me to just get it in later in the day?

OPT said...

angelo, when you fail on clean, its done, it'll force your brain to get that frickin thing to the shoulders over time...

Adam, varies per person, for example, some have a tough time keeping the hip angle correct as soon as the bar comes off the floor and for them, the focus here should be on keeping the hips lower than in a true PL style DL where the hips might be higher as they're not looking to set up the bar for another pull....for others it might be the focus on the mid to lower back to maintain its position which loses its position MOST times in the heavy DL....this is where the distinction occurs when you cannot decipher b/t heavy DL and correct position of spine for 1RM cleans and squat cleans...food for thought...

Everyone, just to make everyone ponder for a moment...a question you might want to be asking yourself if your focus is on mobility...why are you not mobile??...is it stress causing systemic inflammation, and what are you doing to fix that??...just a thought

Evan, clean means bar to shoulders, if you have to squat it at that % then do so, if not, why squat?

Curt, contact trevor@optimumtraining.ca for some insight into your OPT visit, i'm not back till Monday

Drew, try and see...it is impt to understand that fascial release and some light stretching has been shown to slow the muscle potential on max efforts - 3 studies of varying degree where my work on ITT was used in them...so base it on how you feel...i.e. slow stretching for 10 min, mobility for 20 min and then 20 min dynamic warm up was not compared to only dynamic but would be interesting to see how they vary...

NorCal Chris said...

Out cold!!

Here is a first. I was warming up part A this morning and with a relatively light weight I passed out.

I talked with a firefighter, Olympic lifting friend of mine who described the experience as a "vasalva maneuver".

Basically during the 3 second hold at mid thigh, the music was no longer audible, i dropped the weight and landed on my ass.

Are we you guys breathing during the hold?

Anybody had this? Any remedies? I plan to eat, monitor and have another go this afternoon.

Heavy Evy said...

Thanks Coach,

I just wondered if we were supposed to be working on a certain technique, like catching the snatch in a full squat the other day, instead of just Power Snatching it.

Cool Beans

Heavy Evy said...

As for the mobility issues, I'm kind of a big dummy, and its cool to have a specific regimen to follow, otherwise I just do the same 2 stretches after every workout, and wake up feeling 90 years old every morning, maybe I should give some fish oil a go...and get more then 6.5hrs of sleep a night.

matt said...

A. 185,205,245
B. 155x5/175x5/ 185,205,225,245,265f,264pr
C.225,225,235
D. 245,225,225,225,225

Tech work has help CJ a lot.
Legs are fried after FS.

brian cilento said...

damn chris, can not say that has happened to me. deep breath in to fill up the cavity, exhale on the way back down, repeat is how i went at it this am.

a: 245, 265, 265... i am an idiot and prob went too heavy, my grip was slipping on rep #3 last 2 sets.

b:145, 155, 165... was running really short on time

c: 195
d: 225, 225, 225... was already late for work as doing set # 3, had to call it early. waiting for station at regular gym BLOWS

Chase said...

A. 225x3
B. 175x5, 185x5, 205x5, 225, 245 clean failed jerk.
C. 205 failed, 185x5
D. 205x5

Cleans felt ok until I tried to go to 225, some jerks felt great others were weak. Somewhat disappointed in total C&J max today, I thought I could get 265, but I wore out doing 15 sets.

My pulls are extremely weak, I can't do anything close to 90% of my 1RM not sure if I have no mobility in my shoulders, is there something I can do to help get the bar up to my chest?

Stahl said...

A. 245,265,285
B. 147,157,167 + 185,205,225 (tied PR), 235(f on jerk), 245 (10# PR on squat clean)

C+D - N/A b/c of time

Had to leave b/c gym closed after 1 hour. Had more in me on the squat clean but still very happy I PR'd. Pissed I had to miss C and D. Need to negotiate something with the gym for these longer WODs so I can get it all in.

These progressions with the halting DL then lighter oly movements have been great. I feel much more conscious of and competent in the snatch and c&j after those progressions.

Lars said...

A. 225, 245 x 2sets
B. 175 x 5, 195 x 5, 205 x 5
C. 250 x 3 sets
D. 260 x 5 sets

Yesterday everytime I sat down for any period of time my back would seize up on me. Once I walked around a bit it would feel fine. I believe after today's workout it's from the split jerks the other day. A little bit of twisting + lots of weight overhead = pain.

Tried some yoga yesterday and had a massage today, seemed to help a bit.

So today took it easy on the HC deadlifts and the clean and jerk. Did push jerk instead of split jerk. Right away split jerks triggered the same pain from yesterday. Push jerks felt fine, but didn't want to push it and go too heavy.

Front squats on the other hand felt great, as long as I lined everything up properly and got a good breath in.

Thanks for the mobility blog info, good to see, i'll give some a try.

Michael said...

A. 225, 255, 275
B. 185, 200, 215 felt good did 235 x 1, 255 x1 (f-jerk)
C. 255 all sets (90% of cl & j 1RM)
D. 265 failed on last rep of last set

Felt good today, moving efficiently. Jerk started to get sloppy towards the heavier sets which it always does but it's feeling better

Front Squats felt HEAVY!

PTS said...

A. 255x3
B. 155,165,175 all done as squat cleans, woops. 195 and 215. no juice for the jerk today, so stopped here.

C. 195
D. 216x5.

Martin Altemark said...

A. 60kg, 80kg, 100kg
B. 65kgx5, 70kgx5, 75kgx5, 90kg, 95kg, 100kg(f)
C. 100kg all sets, felt good, but realize now should have been lower weight
D. 5x87.5, 5x80kg, 5x80kg

Horrible day. Haven't missed 100kg c&j in several months and lower weights felt bad also. Front squats also too heavy today. Just bad day.

Kevin said...

m.28.6'4''.225lbs

A. 245,265,285
B. 175,185,200* + 220, 230, 240, 255, 265 (f on jerk)

C+D - N/A b/c of time

Ditto Stahl on C+D and cutting B off a bit short. Not cool.

Didn't see OPT's post until afterward, and I need the work anyway, so I did squat cleans for every rep through 240. 255 and 265 were power cleans. 255 C&J ties PR from March at NorCal Sectional. 265 is an "adult PR" on Power Clean. I'm pretty sure I was north of 300 when I was playing football in college, but that was at least six years and 40 lbs ago in BW.

*Used 275 to calculate weights for first part of B, but that was wishful thinking, as I've never actually gotten a 275 C&J

Bear said...

Still under the wheather so I took an extra rest day. Kept doing some mobilityexercises from KStars blog.

OPT, i definitely should clean up my diet to see what that does to my sore knee, shoulders, elbows etc etc. Besides that: what Heavy Evy said :)

Sean Cummings said...

Forgot to post Tuesday's workout witch I completed yesterday. Started with squats from Mon that I wasn't able to complete due to hip flexor tightness.

Monday:
Back Squat: 225# for all sets. 2 sec hold at bottom was tough for reps 4 and 5.

Tues:
A. 155, 155, 165, 165, 165...Felt light and fast
B. 135# for all, kept it very light to work on technique
C. 165, 175, 185, 195, 205...felt very good on this today

Going to try and complete pm workout after todays

Marcus Filly said...

A. 245/265/285
B. 175/190/205 .... All makes .... 225/240/255(jerk fail)/265(clean fail)
*went with power cleans up to 255 and the 265 pushed me down to the bottom where I am very weak right now. Happy with my split jerks as they were crisp up to 240 and zero pain in the shoulders.
C. 260
D. 250
*first time full depth squatting under load since OPT 3. Glad to make it through all 5.

NorCal. I had the same thing happen to me on a Mac effort front squat. I unracked the bar with a super full breath and was chucking myself with the bar. As soon as I stepped away from the racks the music went fuzzy and lights started to go out. Dumped the bar and stumbled off the platform. Very scary but I agree with Matt. Front squats and cleans heavy seem to get me seeing stars more than anything. I've been trying to utilize thenew bracing technique that K-Starr teaches (journal two days ago) and that seemed to help on todays front squats. I think this is scary more than anything. If you come back this evening to try again, use the session to help you get some confidence back. Good luck n

Thad said...

A. 225/3 x3

B. 125/1 x5, 135/1 x5, 145/1 x5
Then did 165, 175 ,
cleaned and failed jerk 185, 195

C. 175/5 x3

D. 3/175, 3/185 x4

Did all squat cleans

Brian Gregory said...

Done at 0930 after shift - approx 5 hrs sleep

A. 255, 275, 300
B. 170, 185, 195 all 15 complete and easy (should have power cln'd after OPT comment)- Singles were 215, 230, 240, 245, 250, 255(fail clean)
C. 235, 245, 275 (last set reps 3-5 not as fast on 2nd pull)
D. 245 all 5 sets

***No belt on any exercises***

Jonathan Thom said...

A. 185, 195, 205 pounds
B. 140, 150, 160...then worked up to 195 in the jerk before pressing out at 205, and failed the clean at 215
C. 205, 205, 195
D. 195

Tired by the time I got to the heavy single attempts, same thing happened with the snatch on Monday. Jerks were a little wonky today, I keep dipping forward for some reason...cleans felt good though!

Jen Osborn @CFN said...

feeling a little tired/sore today! but not 2 bad of a wod for how weak i feel today!

A 135/155/155
B. 95/105/115...for singles 135/145/155/165 hit the clean and failed on the jerk.
C. 150
D. 125

Paul Smith said...
This comment has been removed by the author.
Paul Smith said...

A: 245, 265, 285
B: 190, 205, 220

Didn't have bumper plates so I was having to lower weight to ground and pulled something in my neck on the first set of 220. I did one more rep, but then decided to call it quits today.

August 26, 2010 12:09 PM

Steve said...

A. 275X3,295X3,315X3
B. 155X5,165X5,175X5 THEN:
205,225,245,265,275,285(PR-JERK),295(PR-JERK),300(F-CLN)
C. 275X5,5,5
D. 255X3,3,3,3,3

Haven't done C&J since elbow surgery about 9 months ago. Felt great, still need some work but looking forward to more practice. FS were not fun today...

Peps (Pete Seguin) said...

Loving these workouts!

A. 245/255/265f, 265f, 225
B.150/160/175 All succesful, then gradually worked up to 215 in 10lb increments
C. 185x3
D. 185/185/195/185/185

Started way to heavy on A. 245 was okay, 255 was heavy, and then I just couldn't get it off the ground while maintaining the clean deadlift position. I wanted to complete a third lift so I back off to 225.

B felt awesome. Loving the high number of singles. It really lets you feel when you hit a good one or a bad one.

I upped the weight on the third
set of front squats then backed off since it felt like more than 80%.

SeanG said...

A)242-252-257
B)169-183-193 + 208-222-233-237(lost control on jerk, had oit overhead but didn't finish, shut it down)
C)222 lb.
D)208 lb x 4 sets(speed slowed, losing focus)

600ml goats milk PWO

Chris Dunkin said...

A. 275,305,315
B. 185,200,215+ 225,240,250
C. 240,250,255
D. 230,235,235,235,235

Lindsey said...

back started out ok but started giving me trouble so kept it light on HDL...

A. 85/95/105
B. 75/85/95- 115
C. 105- from the hang
D. 95/105/105/105/105

Lisa M said...

Thanks for the thought re inflammation James - i am just very very inflexible and it is a definite limiting factor in my lifts so in order to improve my lifts that mobility must improve also. Diet is clean, lots of sleep and minimal stress in my life!! I wouldn't do this work however right before a wod I am trying to do it during my "down" time of the day like the evening while i am chilling and it seems to be making a big difference.

irvine said...

A)90k-100k-105k
B)72k-77k-83k then 90k-100k, stopped because i didn't want to be here all day
C)100k
D) 94k

Anthony said...

A: 225-245-255

B: 160-170-180 + 1@ 200 and 1 @ 205
All power cleans except 1 @180

C: 205 all sets

D: 155 all sets

Tried hard to maintain hook grip through A but had to ditch it for the last set.

All cleans and jerks were good to go with no misses or fails.

Clean pulls really got my mid back.

Brandon said...

A. 245/265/285
B. 160/175/190...225
C. 225x5
D. 245x5

Notes: not much energy today...everything felt heavy. Shut the c&j down when the form broke. Way off both PRs.
Brandon

greg everett said...

Couple thoughts with regard to questions -

RE clean DL vs. DL - a clean DL is pull in the exact same manner as a clean. This will only be different from a regular DL if you choose to DL differently, or if you're DLing very heavy weights. In the latter case, the legs will unload and the hips will rise faster than the shoulders, and more than likely perfect spinal posture will be lost (if not, you're not DLing a true max).

RE passing out / dizziness - valsalva is essentially just holding your breath. what you're describing would be a vagal maneuver - holding your breath naturally decreases heart rate and blood pressure (this is why people pass out on the can). that could be enough to cause the problem. also a possibility is that your shoulders aren't elevated in the clean/FS rack position and the bar is compressing your carotid arteries - this is no different than a blood choke, and if good enough, will cause unconsciousness.

Adam Rogers said...

Coach (OPT) and Coach Everett,

Thanks for the input on the deadlift question, very helpful.

david83 said...

Hello everyone
felt good today was jacked up to be in the gym
A.) 275/295/315 should have gone heavier
B.) 165/178/191
C.)Jump a little bit ( your view coach)
225, 235, 240, 245, 250 ( failed on jerk almost got it) I was hope for 260 today!!
D. 245- felt good and fast from bottom

thank you

David

Arjuna Smith said...

A. Haulting Clean DL 3x3
195,195,195
B. C&J on the minute every minute 15x1rep (65%1x5, 70%1x5, 75%1x5)
146, 157, 170, singles 185, 200, 215, then 1 jerk only at 225.
C. Clean Pull 3x5reps (Rest 90 sec)
198lbs
D. Front Squat 5x3 reps @ 80% rest 2min
220lbs

Alex Duncan said...

Feeling sluggish today. All this lifting recently has shocked the system a bit.

A. 215, 225, 240 Felt strong
B. 145, 160, 170 then singles up to 205
C. 215 all sets
D. 185 all sets

BK said...

A. 225,245,255
B. 160x5,170x5,185x5,205,215,225(failed jerk) all squat clean.

had to break it up 6 hours later..

C. 225,225,225
D .270,270,270,270,270

Greg/ James!
Are you ok using straps for clean/snatch pulls and halting DL ? Curious as to the priority here.....

Benny Ahlstedt said...

A 80 90 90kg
B 60 65 70 kg 90 95 100 (pr)
C 80 80 80
D 90

C&J felt good and 100 went up almost too easy

joey warren said...

A. 265/285/305
B. 170/185/195+ 205/225/235/245/255(f on cl)
all power cleans, front squat is weak!
C. 235/235/245
D. 195/200/205/210/210

Jon Sinclair said...

A. 80, 85, 90kg
B. 65x5, 70x5, 75x5, ... 80, 85, 90, 95, 100(1RM) 102 kg(F on jerk)
C. 90 (too heavy to get good pull) 80, 80
D. 185#x5 for all three sets

Brent Maier said...

@Norcal Chris: I didn't pass out but had a very light headed moment on one of my halting snatch dl the other day. I was going heavy and breathing but ran into the same thing on one of my reps. Something about hitting that 3 second halt, then proceeding to the extension with another 3 second hold did it for me. It was pretty taxing to the system for me anyway.

Squat or not to squat: Typically I wouldn't squat unless specified but I tend to not want to squat my snatches when it gets heavy. Squatting the 15 snatches the other day and doing the heavy hsdl I think played a big part in me setting a full squat snatch PR that day. That built up my confidence a lot.

Eric Montgomery said...

Question for OPT: Do you prefer loads in lbs or kgs? I'm sure it would make it easier for you to track if we kept things consistent.

A. 100kg 3x3, kept it pretty light so I could stay in control
B. 72kg x5, 77kg x5, 83kg x5. Felt pretty spent so didn't try to go higher
C. 75kg 3x5
D. 96kg 5x3. A lot rougher than I thought, those FSs on the C&Js took their toll

Cody B said...

Warm up

Three rounds for time
3 unbroken muscle ups
10 glute ham situps
10 stiff leg deadlift with 2pd kb
10 knees to elbows (on rings)
10 unbroken double unders
=5:20

A: 265#,265,265

B: 145#,160,170 (on minute,no miss)
Off clock- 195#,205,215,
225p.r (squat cleaned, jerk failed)
All completed using split jerk

C: 205#,205,205

D. 205#,205,205,205,205

Joel B. said...

A: 235, 245, 255
B: 140X5; 150X5; 160X5; 190 c&j, 205 fail cl, did jerk; 215 f jerk
almost no sleep last night and sucked through 3 consecutive bottles on a fire last night...pretty sure this is a major contributor to not meeting expected numbers here.
C: 185X3 sets
D: 175X5 sets

Julian Cruz said...

A.225,255,275
B.150,160,170
C.205,205,205

Short on time so stopped after 15 set bc of time. Will do front squats later tonight.

Lisa M said...

Jen O

You are a beast lady I some day aspire to lift like you!!! Nice work.

Angelo Fosco said...

A. 245, 255, 260 (Iffy on tempo, too heavy).
B. 155x5, 170x5, 180x5...up to 255x1!! HUGE PR.
C. Stayed at 255 for all sets
D. 225 all sets.

Previous C&k PR:220lbs
Previous Clean PR: 240lbs.
Can't believe the progress I've made on this program. Thank you SO MUCH coach. It is very appreciated.

David said...

A. 225, 255, 275
B. 5 singles @ 155, 165, 175. 205 felt fine as did 215. 225 missed on the jerk the first time and clean the second time, frustrating.
C. 205 each time
D. also 205 each time

Brent Maier said...

Few questions for you coach:

At what point, if any, during these OLY training sessions should we put on the belt. I typically keep it off for everything except for max clean & jerks.

I love being prescribed percentages based on our max. It shifts 100% my focus on the task at hand. Those back squat percentages were tough a few days ago but because it was prescribed, I was determined to make it happen. If a prescribed percentage seems light on something we're strong at, do we increase it or stick to the plan?

Paul Klein said...

A. 245 / 275 / 285

B.
160lbs 5 reps
170lbs 5 reps
185lbs 5 reps
AHAP 195 / 205 / 215 / 220 / 225 / 230 failed jerk / 235 failed clean

C. 220 / 220 / 220

D. 205 / 205 / 205 / 205 / 205
Front squat felt like one million pounds.

Cleans all felt good until the 220+ range. Then I started to lose confidence to pull under the bar.

DAVE X said...

34/72”/205

A. Worked up to 300, then 300x3/300x3/300x3
B. 155x5/165x5/175x5/185x1/195x1/215x1/235x1(F) Gassed out.
C. 215X5/215X5/215X5
D. 225x3/225x3/225x3/225x3/225x3

Thoughts:
KStar's site is great for me to follow ADDITIONALLY to the pre & postwod mobility work I do. I too have dedicated time daily to do extra work on stretching/rolling/icing. In just a short period of time, I have noticed all the little tweaks aren't lingering like they used to and I can get into the WODs quicker with more explosiveness. I also don't get out of bed like a beat up running back on Monday mornings either...

Search the Catalyst Athletics message boards for the prehab posts. Good stuff. On rest days I'm still in my gym rowing, rolling and doing the "Essential 8," the "Simple 6" and "Agile 8."

Since I've been back from vacation I've been giving my diet and training 100% effort. I use the article coach posted a few weeks ago as motivation. I've noticed an immediate difference. I also used the Whole 9's fish oil calculator and bumped up my fish oil intake a few notches. Again with positive results.

So I guess the crux of my post here, is to just say that with a little extra effort, noticeable, positive results will follow--quickly.

I’m fucking hungry here, folks. I’ll be 35 this year and I’m attacking this training with everything I’ve got. I’m not Joey or Unit--I finished 67th in the New York/New Jersey Sectional and I want to not only trim that number this in half this next year, but tear it apart and piss on it. The picture coach posted of Wes, PTS, GCF, Dmarsh and myself hangs in my garage with the places written over each of ours heads. Every morning at 5 am I look at that goddamn number 67 and say to myself “not this year.”

Let’s enjoy the ride here people, but go that extra mile. Buy coach’s DVDs, read the books he recommends, do extra research and ask questions. We have one of the best minds at our disposal, let use it!

DX

DAVE X said...

34/72”/205

A. Worked up to 300, then 300x3/300x3/300x3
B. 155x5/165x5/175x5/185x1/195x1/215x1/235x1(F) Gassed out.
C. 215X5/215X5/215X5
D. 225x3/225x3/225x3/225x3/225x3

DAVE X said...

Thoughts:
KStar's site is great for me to follow ADDITIONALLY to the pre & postwod mobility work I do. I too have dedicated time daily to do extra work on stretching/rolling/icing. In just a short period of time, I have noticed all the little tweaks aren't lingering like they used to and I can get into the WODs quicker with more explosiveness. I also don't get out of bed like a beat up running back on Monday mornings either...

Search the Catalyst Athletics message boards for the prehab posts. Good stuff. On rest days I'm still in my gym rowing, rolling and doing the "Essential 8," the "Simple 6" and "Agile 8."

Since I've been back from vacation I've been giving my diet and training 100% effort. I use the article coach posted a few weeks ago as motivation. I've noticed an immediate difference. I also used the Whole 9's fish oil calculator and bumped up my fish oil intake a few notches. Again with positive results.

So I guess the crux of my post here, is to just say that with a little extra effort, noticeable, positive results will follow--quickly.

I’m fucking hungry here, folks. I’ll be 35 this year and I’m attacking this training with everything I’ve got. I’m not Joey or Unit--I finished 67th in the New York/New Jersey Sectional and I want to not only trim that number this in half this next year, but tear it apart and piss on it. The picture coach posted of Wes, PTS, GCF, Dmarsh and myself hangs in my garage with the places written over each of ours heads. Every morning at 5 am I look at that goddamn number 67 and say to myself “not this year.”

Let’s enjoy the ride here people, but go that extra mile. Buy coach’s DVDs, read the books he recommends, do extra research and ask questions. We have one of the best minds at our disposal, let use it!

DX

DAVE X said...

KStar's site is great for me to follow ADDITIONALLY to the pre & postwod mobility work I do. I too have dedicated time daily to do extra work on stretching/rolling/icing. In just a short period of time, I have noticed all the little tweaks aren't lingering like they used to and I can get into the WODs quicker with more explosiveness. I also don't get out of bed like a beat up running back on Monday mornings either...

Search the Catalyst Athletics message boards for the prehab posts. Good stuff. On rest days I'm still in my gym rowing, rolling and doing the "Essential 8," the "Simple 6" and "Agile 8."

Since I've been back from vacation I've been giving my diet and training 100% effort. I use the article coach posted a few weeks ago as motivation. I've noticed an immediate difference. I also used the Whole 9's fish oil calculator and bumped up my fish oil intake a few notches. Again with positive results.

So I guess the crux of my post here, is to just say that with a little extra effort, noticeable, positive results will follow--quickly.

I’m fucking hungry here, folks. I’ll be 35 this year and I’m attacking this training with everything I’ve got. I’m not Joey or Unit--I finished 67th in the New York/New Jersey Sectional and I want to not only trim that number this in half this next year, but tear it apart and piss on it. The picture coach posted of Wes, PTS, GCF, Dmarsh and myself hangs in my garage with the places written over each of ours heads. Every morning at 5 am I look at that goddamn number 67 and say to myself “not this year.”

Let’s enjoy the ride here people, but go that extra mile. Buy coach’s DVDs, read the books he recommends, do extra research and ask questions. We have one of the best minds at our disposal, let use it!

DX

DAVE X said...

KStar's site is great for me to follow ADDITIONALLY to the pre & postwod mobility work I do. I too have dedicated time daily to do extra work on stretching/rolling/icing. In just a short period of time, I have noticed all the little tweaks aren't lingering like they used to and I can get into the WODs quicker with more explosiveness. I also don't get out of bed like a beat up running back on Monday mornings either...

Search the Catalyst Athletics message boards for the prehab posts. Good stuff. On rest days I'm still in my gym rowing, rolling and doing the "Essential 8," the "Simple 6" and "Agile 8."

Since I've been back from vacation I've been giving my diet and training 100% effort. I use the article coach posted a few weeks ago as motivation. I've noticed an immediate difference. I also used the Whole 9's fish oil calculator and bumped up my fish oil intake a few notches. Again with positive results.

So I guess the crux of my post here, is to just say that with a little extra effort, noticeable, positive results will follow--quickly.

I’m fucking hungry here, folks. I’ll be 35 this year and I’m attacking this training with everything I’ve got. I’m not Joey or Unit--I finished 67th in the New York/New Jersey Sectional and I want to not only trim that number this in half this next year, but tear it apart and piss on it. The picture coach posted of Wes, PTS, GCF, Dmarsh and myself hangs in my garage with the places written over each of ours heads. Every morning at 5 am I look at that goddamn number 67 and say to myself “not this year.”

Let’s enjoy the ride here people, but go that extra mile. Buy coach’s DVDs, read the books he recommends, do extra research and ask questions. We have one of the best minds at our disposal, let use it!

DAVE X said...

KStar's site is great for me to follow ADDITIONALLY to the pre & postwod mobility work I do. I too have dedicated time daily to do extra work on stretching/rolling/icing. In just a short period of time, I have noticed all the little tweaks aren't lingering like they used to and I can get into the WODs quicker with more explosiveness. I also don't get out of bed like a beat up running back on Monday mornings either...

Search the Catalyst Athletics message boards for the prehab posts. Good stuff. On rest days I'm still in my gym rowing, rolling and doing the "Essential 8," the "Simple 6" and "Agile 8."

Since I've been back from vacation I've been giving my diet and training 100% effort. I use the article coach posted a few weeks ago as motivation. I've noticed an immediate difference. I also used the Whole 9's fish oil calculator and bumped up my fish oil intake a few notches. Again with positive results.

With a little extra effort, noticeable, positive results will follow--quickly.

I’m fucking hungry here, folks. I’ll be 35 this year and I’m attacking this training with everything I’ve got. I’m not Joey or Unit--I finished 67th in the New York/New Jersey Sectional and I want to not only trim that number this in half this next year, but tear it apart and piss on it. The picture coach posted of Wes, PTS, GCF, Dmarsh and myself hangs in my garage with the places written over each of ours heads. Every morning at 5 am I look at that goddamn number 67 and say to myself “not this year.”

Let’s enjoy the ride here people, but go that extra mile. Buy coach’s DVDs, read the books he recommends, do extra research and ask questions. We have one of the best minds at our disposal, let use it!

DAVE X said...

KStar's site is great for me to follow ADDITIONALLY to the pre & postwod mobility work I do. I too have dedicated time daily to do extra work on stretching/rolling/icing. In just a short period of time, I have noticed all the little tweaks aren't lingering like they used to and I can get into the WODs quicker with more explosiveness. I also don't get out of bed like a beat up running back on Monday mornings either...

The Catalyst Athletics message boards for the prehab posts. Good stuff. On rest days I'm still in my gym rowing, rolling and doing the "Essential 8," the "Simple 6" and "Agile 8."

Since I've been back from vacation I've been giving my diet and training 100% effort. I use the article coach posted a few weeks ago as motivation. I've noticed an immediate difference. I also used the Whole 9's fish oil calculator and bumped up my fish oil intake a few notches. Again with positive results.

With a little extra effort, noticeable, positive results will follow--quickly.

I’m fucking hungry here, folks. I’ll be 35 this year and I’m attacking this training with everything I’ve got. I’m not Joey or Unit--I finished 67th in the New York/New Jersey Sectional and I want to not only trim that number this in half this next year, but tear it apart and piss on it. The picture coach posted of Wes, PTS, GCF, Dmarsh and myself hangs in my garage with the places written over each of ours heads. Every morning at 5 am I look at that goddamn number 67 and say to myself “not this year.”

Let’s enjoy the ride here people, but go that extra mile. Buy coach’s DVDs, read the books he recommends, do extra research and ask questions. We have one of the best minds at our disposal, let use it!

DAVE X said...

Whoops!

Greg said...

Today's WOD:

A: (str/belt) 225/245/275
B: 120x5/130x5/140x5, no HAP
C: 135 across
D: 170 across

Made a tactical decision not to take the C&J up today based on the consequences of the SN work on Monday and my desire to complete tomorrow's double as scheduled. All loads based on previous 1RM (C&J - 185) and 3RM (FS - 215). Kept the tempo without issue today on all parts. I am confident that my C&J is (for some reason) much worse than my SN.

Carrie McG said...

A. 145, 155, 165
B. 70/75/80
Then worked up to a 135 C&J (25# PR and 10# jerk PR!). Attempted 140 and the got the jerk halfway and lost it. Stopped there as I was pretty fatigued (I was doing 5# increments).
C. 135, 135, 135
D. 130 - easy, solid

fantastic day. struggled on tuesday with the jerks.. but a lightbulb has turned on over the past day and I get it. i am a happy camper today!

NorCal Chris said...

Thanks Brian, Marcus and Greg for your comments. Scary stuff. Back on the horse!!

A. 175, 200, 225
B. 120, 130, 140, 155, 175, 190f, 190f
C. 190 for all
D. 160 for all

B felt fast and yet in doing PC, I lost the ability to get a third pull perfected and had a hart time commiting on the 190s as I had not gotten under the bar for the prior 17 efforts.

mhamilton said...

A. 255,255,255
B. 115/125/135...
145,155,165,175,185(f)
C. 175,295,205
D. 155,155,155,155,155

Everything was good. Making improvements in form and weight. Continue to need to work on dropping under the bar.

Chad Hall said...

A: 225, 245, 245

B: 160x5, 170x5, 185x1 then singles to 245(tie PR)

C: 225, 225, 225

D: 185, 205, 215, 215, 215

Notes:
HCD felt fine, kept it lighter to keep form.

Singles felt great. Built up to old PR, tried 250 got the clean, but failed the jerk...shoulder was feeling some pain and knee was fatiguing. All were power cleans, new PC PR.

Kept it at 90% and felt good.

FSq were actually pretty good, had to build up to 80% but when I got there I was pleasantly surprised.

Matt Mo said...

A. 185, 195, 205
B. 155, 165, 175
185
205
215
225
235 f
C. 205
D. 185 x 3 at tempo, 185 x 5 at tempo ran out of time

Matt Mo said...

P.s. I did the wod while on vacation at invictus. It was very nice. I would stop by if you're ever in san diego

Chris Martin said...

A. 195-3, 235-3, 250-3
B.145, 165,170
C.195, 195,195
D.145,150,155,160,165
-getting over my hip problem last several months, legs have been getting very weak. 275lb is my PB for front squat.

PTS said...

Dave X: I don't think your post went through. Try it again.

OPT said...

brent, use it if you feel the need...if your brain says you can go without, do it...

eric, # preferred, thx

BK, i'm fine with it

Jay said...

A.225,235,245
B.140,150,160
C.205 across
D.240 across

Hit 220 on the C&J(5lb PR)
Hit 230 on the Clean(5lb PR)

Definately need to work pulls more often...front squat is 300...squat clean is 230...needs work

DAVE X said...

HAHAHA!! Don't temp me, Brother!

DAVE X said...

or tempt!

Poly said...

A. 255, 275, 295
B. 190, 205, 220, Moved up to 255 and failed. Brutal. Seem to have a mental block with the thick bumper plates, I think they make me think it is more than what it is.
C. 295x3
D. 275 x 5

Pfeifdog said...

A. 225/275/315
B. 180/195/210...275pr(tie) 285failed jerk couldn't quite stick it.
C.275,275,275
D. 255

good i felt good about the numbers putting on the compression suit today hopefully won't be to sore tomorrow.

Craig said...

A. 255/275/295
B. 140 x5/160x5/170x5/ up to 205 by 10 for clean and jerk. Just couldn't get under 215.
C. 205/195/195- dropped weight to perfect positioning
D. 185 for all.

disappointed with the end of B. wanted to at least meet 1RM. Jerks have been feeling slow and weak lately. I need to get edge back.

tj.hall said...

A:205, 225, 235
B:125, 135, 145, singles-165, 185, 195, 205, 215 (pr by 20#)
C:185-too light, 205 to finish
D:155, 165 to finish

Notes:
HCDl felt good, I have to watch my form on the way down

Clean & Jerks were good, I need to work on a wider grip, releasing my grip at the rack position and then transition my hands for the jerk hold. I am struggling with this, in fact, I was told my form is not too great for most of the movement, bummer but just think of the PRs when I improve it!

Clean pulls were good, strange to not go all the way

Fr Sq were good, need to be stronger!

Thanks, good day

PRM said...

A. 185, 205, 225
B. 115x1x5,130x1x5,140x1x5
Off clock: 150, 155, 160, 165, 170(PR), 172.5(PR)
C. 170x5 for all 3 sets
D. 185x3 for all 5 sets

Scotty Hagnas said...

The marathon training week continues w/Ido here. Skipped Tuesday, as we road tripped back to Portland then did several hours of handbalancing.

Today am:
1 hr foam rolling + joint mobility, then 1 hr acrobatic work.

Pm:
Box jumps from knees and pistol box jumps to warm up.
A. 185x3;205x3x3
B.130x1x1x1x1x1;140x1x1x1x1x1;150x1x1x1x1x1;160x1 All felt very easy and quick. Left it here b/c of the huge volume this week. Also, these were cleans only, no jerk, as we did hours of handstand and handstand presses yesterday.
C. 170x5;180x5x5
D. 195x3x3x3x3x3
Finished w/5 sets ea. of Petersen step ups and Harrop curls.

Steve Howell said...

A: 255/270/290
B: 150/160/170/210/220/230/235(failed on the jerk)
C: 210/215/220
D: 225 for all 5 sets

Adam Rogers said...

A - 225,245,265
B - 155x5,175x5,185x5
then
205
215
225

C - Pulls at 225, not enough of a pop at the top even at that weight

D - 175x3x2,185x3x2,195x3

Robin Lyons said...

1. HDLC 155,165,175
2A. 65% 115
2B. 70% 125
2C. 75% 135
3. Clean pull 165lbs
4. cant front squat..lower back jacked from Dl workout last weak

Brent Maier said...

39/3'2"/198

A HSDL: 100/130/144kg (317#)
B C&J:
5x65% (80kg)
5x70% (85kg)
5x75% (90kg) 198#
Max for the day:
Clean & Jerk: 100/110/120kg (264#) - PR by 10kg
Clean: 120/130kg (286#) - PR by 15kg

C Clean Pull: 90/100/110/110/115kg (253#) - Oops, did 5 sets of 3's
D FS: 105kg (231#) - all sets done

I was not expecting a PR in the clean and jerk let alone the cleans. The jerk was very poorly executed. I probably have more in me on the cleans but tonight, I was pretty beat all around. All lifts were taped so I'm hoping to get them posted tomorrow so everyone can critique it. I need some serious work on my jerk!

Patrick "Phatty" Vuong said...

Feels good to be back baby!!!

A) 225, 255, 255
B) 125, 135, 145
C) 185, 195, 205, 215, 225
D) 180 x all 5 sets

Marie Rochat said...

A.175/185/195
B.110/115/125 then built up to 165 (PR tie) clean and jerk*
C. 150/160/165

*Attempted a 170 clean and jerk. I sucessfully caught it in the bottom but my left outter knee experinced a sharp pain. I dumped the weight instead of risking further injury. I scratched the front squats due to the knee pain. Will see how the knee feels tomorrow.

Stephen B. said...

A.245/265/285
B.155x5/165x5/176x5/195/215/225/245(f)/235/245(PR)...all power cleans...that's a 20# PR on my power clean and a 10# PR on my clean and jerk
C.225/235/245
D.210x5...oops...did 3 sets of 5...felt surprisingly heavy

John@CFWC said...

A. 135, 160, 185#
B. 160x5, 170x5, 185x5, 205, 215, 220
C. 185, 205, 215
D. 205 across

Dustin said...

A. Halting clean deadlift- 225, 245, 275
B. Clean & jerk - 165, 175, 195 and then 205x1, 215x1, 235x1, 245x1. **Felt good - did all Power Clean and Jerk.
C. Clean pull - 185, 195, 195.
D. Front squat - 225, 235, 245, 245, 255.

Steve Howell said...

Nice work Brent!

Erik Luber said...

A. 80 kg
B. 50 kg, 52.5, 57 + 59.5, 62.5, 64.5, 70 (fail on jerk)
C. 60, 50, 55 (felt slow..not close to 90%)
D. 60 kg (each set got progressively better)

christa said...

A: 125/145/155
B: 85/95/105 - 115 (pressed out the end so dropped the weight to work technique and fast feet)
C: 125
D: 115

Heavy Evy said...

A.220,264,315
B.160,170,182 then 192,202,212,221,231F(more like Q for quit, I was tired and running out of time)
C. 197 for all
D. 22o for all

Bear said...

Great post(-s) Dave X!

soren said...

am a bit behind - have too much work on and the Crossfit test we have to fly in and do.

A: 80,100,120kg
B: 5@60,66,70, 1@75,79,80,84,88,91kg
C: 80kg
D: 80 kg

Soren

hbabs @cfn said...

F/30/130
A. 95-105-115
B. 75-80-85; Singles: 95-115-120 - 5 lb peeeyaaah!
C. 110
D. 95

Siu said...

A. 145lbs, 165lbs, 175lbs
Super awkward. I clearly don’t ever get into the right position for my Oly lifts.

B. 90lbsx1x5, 100lbsx1x5, 105lbsx1x5, 125lbsx1, 135lbsx1, 145lbsxEPIC FAIL

Got the 145lb clean, power cleaned it and then went into a squat because I forgot I was supposed to squat clean...got disoriented, went for the split jerk, bar was waaay out of position, tried to save it, super arched back, wobbly bar, didn't know how to dump, ended up throwing bar behind me and just bad all around. Next time, I got it.

CF Lesson of the Day: Some jerks are worth fighting for, some jerks you just gotta learn to let go.

Chris Castillo said...

A. 135, 185,185
B. 172, 185 , 205, 235, 255, 265f
C. 245
D. 225

Larry Pastor said...

A. 205,225,245
B. 140, 150, 160, 185(F), 185(F)
C. 185
D. 200

JRann said...

A. 225/255/275
B. 160 x 5 185 x 5 195 x 5 205/215/225/235/245(f)
C. 225 x 3 (straps)
D. 185/190/195/200/205

Kelly Getripped said...

Looks good considering! To have a power clean up, use warm-up for deadlifts just like catching in a knees slightly bent position. http://www.getrippedordietrying.com