fri, sep 3, 2010

A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30
(add weight form last week)
B. Power Snatch + Mid Hang Snatch - 70%; 1.1 x 5; rest 3 min
(% of higher max (snatch or power snatch))
C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min
(2 sec hold at top of each press; 2 sec hold at bottom of each OHS; should be considerably heavier than last week - fewer reps!)

post loads and notes to comments
on Friday, take in 2 x the amount of total carbs you usually eat, keep protein and fats moderate to low; save a larger carb portioned meal for the PM meal; then competition meal prep on Saturday as if it was "the" test; lets see how she goes and get some feedback - test on Saturday


Ross Blake said...

James i had additional CHO intake the day before my last 2 comps. Worked really well when compared to how i've been in the past; after 3-4 workouts i usually cramp but not with the CHO loading. Recovery the following day was also a lot better.

For me: starch/glucose type CHO worked best. Also most of it was consumed in the later portion of the day.

Soren said...

A: 40,42,45,47,49 kg (working on speed)
B: 5x1.1 @50kg
C: 60,60,64,64kg

Had a hard time today, still head ache from caffeine withdrawel here on day 3 and feel like crap.
So, weight displayed it - nothing moved as surposed to.

Didn't see the carb until 1pm (when I get the post anyway) so have tried to add on, but am stuck with ice cream in house - what a shame!!!


Pfeifdog said...


My right shoulder feels tight/weird with the bar locked overhead.

Martin Altemark said...

A. 40kg, 45kg, 50kg, 50kg, 52.5kg, 55kg
B. 52.5kg
C. 60kg, 70kg, 80kg, 85kg

OHSQ felt really good. Surprised that rep 1 actually felt light to get going even after 2-3 secs in bottom.

Soren, I also quit coffein for awhile (no coffee for 9 days now) and I only experience withdrawals for 3 days, with day 3 being the far worst - hang in there.

Drew said...

C.130-140-150-160 (felt really light today, should have gone heavier)

brian cilento said...

a:105 all

had pwo shake with 9P,20C. sweet potato with 2 eggs bfast, all veggies rest of day until another sweet potato with dinner

Kevin said...


Make-up post from 9.2

Got to CF South Brooklyn last night and didn't want to rock the boat on my first day, especially since they had a big class, so did their WOD.

Bar Dips--3x max reps with 20lbs: 19, 14,10
100 Burpees for time: 6:09

Talked to the owner afterward and he was awesome about letting me do this programming during the morning classes, so...

Made-up part B from yesterday (all power cleans):
185*4, 200*4, 215*4--255 (tied PR from last week), 265 (f on jerk), 270 (PR, f on jerk--stopped here for time)

A. 95*2, 105*2, 115
B. 145
C. 155, 165, 175, 185

Had to cut the rest down because I took so long on the C&J. C was very hard. Still struggling to bring my gains in the jerk together with the clean.

BK said...

A. 105,115,115,125,115
Crushing da carbs today, all sweet potatoes for me.

Anonymous said...

A. 2.2/95 x 5
B. 1.1/100 x 5
C. 125, 135, 145, 155

Chad Hall said...

A: 95, 95, 105, 105, 105
B: 125 x 5
C: 155, 185, 185, 185


Felt good today. A little rushed with the warm up but still got in a solid WOD. My MHang Sn. felt way better than my PSn. OH was ok, shoulders kinda felt it.

Unlikely able to train tomorrow. In Niagara Falls for the weekend for baseball. Hope to do something though.

Good luck tomorrow everyone!

Chris Dunkin said...

A. 95,100,105,115,135
B. 135
C. 135, 145, 155, 165

mhamilton said...

A. 95x3,105x2
B. 105
C. 145(f on 2nd OHS),145,145,145(f on 2nd OHS)

Shoulders a bit tender today. Heading out of town and won't be able to do tomorrow's test.

Heavy Evy said...

I'm cutting coffee for this month as well, haven't got the headaches yet, but I sure do jones for it in the morning. Found a good green tea which has helped.

David said...

A. 50, 50, 55, 55, 60kg
B. All @ 54kg
C. 70, 75, 80, 85kg

Heavy Evy said...

For anyone in the Edmonton area on the 25th, there will be a few of us getting together for the competition. None of us have our own box so there may be gym drop in rates $8(trying to wrangle up some passes), but we will have all the gear.

PTS said...

A. 95,100,105,105,105
B. 115 x5
C. 105, 115,125,135

addded weight to C. Can still add a bit more. Push press from the back made a huge difference!

brian cilento said...

why is everyone cutting out coffee? please please please do not have a good reason

Jay said...

B.125 all sets

Felt good today...shouldve went a little heavier on part C. Feel like ive recovered really well today.

Bear said...

A. 30-30-40-40-50 kg
B. 50 kg
C. 60-60-70x2PP+dropped it-50-70 kg

Sore as hell from yesterday, couldn´t get my joints going. On C my hands got numb and I dropped the 70 after 2PP when trying to rack. Got a bit pissed of and did 70 again after one more on 50. My shoulders keep playing tricks on me.

Jay said...

Are any east coast dawgs competing in the 5TON 5K at Crossfit Diesel in Maryland next weekend? Just looking to see if anyone else will be there.

Patrick "Phatty" Vuong said...

A) 75 for all
B) 95 for all
C) 85, 95, 115, 135

Michael said...

A. 105, 115, 125, 125, 130
B. 135 all sets
C. 185, 205, 215, 225 - felt strong

You think it'd be ok to add in like 3 x 8-10 on GH Raise or Romanian Dead Lift a couple times/week.
My dead lift and hamstring strength seemed to really going up last year when we were doing a lot of these and that is still my limiting weakness on the O-Lifts I feel.

Or would this be too much on the body for recovery?

Jen Osborn @CFN said...

form was horrible soooo had to knock down the weight.

A. 45 for all
B. 78lbs
C. 75/80/90/95

feeling sore and pooped out!!! wondering what tomm will beeee!!!??

Stahl said...

A. 30,35,40,45,47 (kilos)(trying to focus on speed)
B. 53 x 4, 55 x 1
C. 60,67,75,80

Felt slow and fatigued today, esp. in the hips and lower back. Hoping to recover for tomorrow and trying to figure out how to double my carb intake without eating processed grains and overdoing the fruit.

Brandon said...

A. 95/105/105/115/115
B. 130x5
C. 155/175/195/215

A bit shaky at the bottom with 215 on the last set. Otherwise everything felt good today. Emphasized catching the PS and MHS in the same spot and riding the MHS down.

Ben Priestley said...

9/2 programming, done last night:
part 1:
A. 195# x3 sets w/ straps
B. 122.5# x4, 131.5 x4, 140.5 x4;
off clock: 155, 170, 181(PR), 185-failed jerk, 190- failed clean x2.
C. 175# x3 sets w/ straps
D. 170# x5 sets
Notes: 181# C&J pr featured a slight press-out on the jerk.

Skipped part 2.

Martin Altemark said...

What is a good eating strategy during competitions, and what is good meal oncomp-prep meal?

Anyone wanna share strategy that has worked for them?

Matt Mo said...

did A and started B then quit. shoulders are not feeling great and I am going to save myself for test day.

Mike Perolio said...

A. 95
B. 95-95-100-105-105
c. 115 All Set

Missed a couple doubles. Been super busy this week and it is starting to catch up. Will be able to hit a double today.... Was asked to join in on a FGB Session. Will probably do that.

Hopefully Next week will finally calm down

Alex Duncan said...

A. 110, 120, 125, 127.5, 130 - 3lb increase from last week

B. 122 all sets

C. 130, 140, 150, 160 - 25lb increase from last week.

Felt great today. Loving the extra carbs...

Marcus Filly said...

A. 85/95/100/105/110
B. 150
C. 150/165/185/190

B*. I was doing a much better job finishing my pull on the mid-hand snatch and therefore was catching in great position

now to get myself ready for a better saturday than last. what a train wreck i was last weekend

John@CFWC said...

A. 115# for all
B. 115, 125, 125, 130, 135
C. 135, 145, 150, 155, 160

Steve said...

A. 115,115,125,125,125
B. 155
C. 185, 205, 210, 215

Felt good today, OHS feels strong. Looking forward to test day tomorrow.

joey warren said...

A. 95/115/115/135/135
B. 145x5 sets- failed on 1 MHS, think I wasnt pulling all the way back
C. 165/185/195/200

Anonymous said...

1:45 pm


felt pretty good, still tentative in the OHS.

Chad Walding said...


A. 115/125/125/125/125
B. 125x5
C. 185(Fohs2)/185(fohs1)/185(fohs2/175/175

Started too high on C. Was really stubborn and waited too late to take down. Having trouble sitting back/chest up...I tend to come out of that bottom position with hips first is opposed to pushing the bar up with consistent back position. Still weak here.

Greg said...

Today's WOD:


A: 75/80/85/90/90 - went up until I felt I was at the edge of a Pwr Sn. Lost 2nd SnB forward on 1st 90.
B: 95 - this felt heavy today for some reason. Delts cooked when done.
C: 95/105/115/120(1f) - Got tough to hold up at 115. Dumped last OHS forward as I went down. OHS still felt much better than last week.

Jonathan Thom said...

A. 105 pounds
B. 125
C. 175/185/190 (failed first pp)/180/180

Could have done more on the overhead squats, it was the push press holding me back. A couple of reps were borderline push jerks.

Adam Rogers said...

A - 105

B- 125

C - 145

Muscle snatch still little slow and awkward.

Part B felt good, lots of height on the bar.

Part C was hard just due to shoulder fatigue

Jon Sinclair said...

A. 40, 40, 45, 45, 45
B. 52kg
C. 40, 42, 45, 47,50kg, (am not being challenged by this weight, but had a serious pain right below my wrist around my unla - I think, the one under the thumb - and it would just shoot pain up my arm right as I dropped the weight, so I didn't push it... If anyone has experienced this before or know what it is or how to help it, thatd help me out, thanks)

Heavy Evy said...

A. 98,98,110,110,120
B. 120 failed last MHS
C.143,153,168,177 these felt good

Brent Maier said...

A: 45kg
B: 75kg - Not sure of what I was thinking, I should have done 70kg
C: 45kg

Shoulder is inflamed and sore. Pressing and pulling motions hurt quite a bit.. I may have to bow out for several days until it gets better. We'll see

Angelo Fosco said...

A. 125, 135, 140, 150, 155
B. 130x5
C. 165, 170, 180, 190(F both OHS)

Notes: My shoulders were toast for the PP and the OHS. My OHS are terrible, definitely a weakness. Last week I wasn't really able to hold the 2 second count at 180, this time I did. So that's some improvement, but still over-all disappointed.

Anonymous said...

A: 90#,90,95,95,95

B: 130#,130,130,130,130

C: 180#,190,200,205

Went to chiropractor and got adjusted today. Snatches did not feel smooth as hips were still tentative. Back got a lot better towards end of workout with foam rolling. Should be a non issue tomorrow.

C went really well as I got full extension on press. Hardly used any arms when locking out. After watching video and adjusting my arm/grip..made a big difference on not fatiguing my arms. OHS were stable and I drove up better leading with the bar.

Time to hoard the veggies and digestive enzymes!!

Paul Klein said...

A. 95/100/100/100/100

B. 115lbs for all sets

C. 135/155/165/175

Chris Castillo said...

A. 135-140-145-155-155
b. 125
c. 155-185-205-215

failed at 205 last week on c.
I feel really good today. A little sore but I'm still making pr's on things I've been stuck at for 2 years.

Feel like I'm learning and improving a lot. My form is getting better evey day.

Chris Castillo said...

I'm going to miss the test tomorrow, I'm going camping. I'll be back Monday.

Pete @ CFN said...

A. 75,75,75,80,85
B. 100,100,105,105,105
C. 95,95,110,120

OPT said...

Michael, that is fine with the post chain stuff,,,as long as you keep it skill and tech based on not "work" or voilume based for reps and set schemes

NorCal Chris said...

A. 70,80,80,85,85
B. 100#
C. 135,145,150,155

B felt fast on power snatch but the mid hang snatch turned into a blended muscle snatch with slow turnover.

C was strong but I hate bringing the bar back down behind the neck.

DAVE X said...

Hitting this one later than I wanted to. Slept in this morning.

A. 105/115/115/125/130
B. 135 all sets
C. 135 all sets. Definitely could have increased the weight.

I've been playing around with training times and warm up length lately. Due to my work schedule and the time I spend with my daughter, I can either train before 0700 or after 1900. I feel stronger in the evening but I can't take advantage of the post WOD feeding window, however I feel that training in the early morning allows me to do the exact opposite. Incidentally, I've been feeling stronger with a shorter warmup. Thoughts?

Brian Gregory said...

Station 8 approx 1800

Ate breakfast then ran calls all day, no lunch till 1600.

A. 115, 125x4
B. 135x3, 140x2
C. 165, 165(forgot to add weight / busy talking), 185, 205F-PP, 195

Notes: Shoulders painful in OH position again. This has been an issue for approx 1 week now. OH has always been a strong point for me, very frustrating. Felt weak and painful on PP especially today. Made 205 easily last week for 3 reps. OH squats easy. Feels fine once I'm locked out, getting there hurts.

Bryan Miller said...

A. 95#,105/105/105/105
limited by muscle snatch did not want to press.
B. 125#
C. 125/145/145/150

tj.hall said...

So, today was form work. My body is aching too much.


OHS 65x5,5,5,5

I have struggled with OHS since the beginning. My shoulder flexibility is limited (I have been working on them using the mobilitywod site). Things are also hurting more than they should, diet is changing and hopefully that will help. I am happy with my OHS in the last sets. They were strong and felt good, working on the deep squat and arms behind the frontal plain.

Thanks, I will keep working on things

Julian Cruz said...


Prob going to be taking tomorrow off. Last few days have really been hard to get motivated.I don't like missing workouts but I feel like my body is saying it needs a rest. Ill take the next two days off and hopefully will be itching to get back

k.jones said...

A. 115x2/125x2/135



Should have started at 130 for B. should have started heavier on c just worried about putting that weight behind head, but it ended up feeling good.Ohs needs alot of work

Peps (Pete Seguin) said...

A. 1) 95 2) 105 3) 110 4) 115 5) 120

B. 1) 115 2) 115 3) 115 4) 115 5) 115

C. 1) 115 2) 120 3) 120 4) 120

I eased off on the weight just a bit because I did the workout at a public gym....barefooted and without bumpers. Still challenging nonetheless. Wasn't sure if the midhang snatch was a power snatch so I power snatched the first 2 and squat snatched the last 3.

My wrists were begging for mercy after part C.

Stephen B. said...

A. 95/105/110/115/110
B. 130x5
C. 175/180/195/200

Ben Priestley said...

A. 65#
B. 87.5#
C. 105#, 115, 125, 135

Notes: Felt great today. Nice workout session

RichJ said...

A. 95 (all sets) - working on speed and technique

Shoulders feel really beat up

Siu said...

A. 45lbs, 55lbs, 65lbs, 75lbs, 80lbs

B. 77lbs for all sets
Didn’t feel quite as fast and strong as last week

C. 85lbs, 95lbs, 105lbs, 115lbs
Kept forgetting to keep the bar OH on the second press so did 3 PPs for 2-3 sets. Felt good.

Rested 2 mins for all exercises due to time.

Christa said...

A: 65
B: 65
C: 75/85/95/95
Focused on dropping into the squat and not riding it down for A and B.

Robin Lyons said...

1. 85,85,90,95,95lbs
2. 85, 85, 95, 95 100lbs
felt good with power snatch and mid-thigh bumped up weight a little.

doing the interval test sunday...