Training:
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
63 comments:
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.
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!!!
Soren
A:95/105*2/115*2
B:150
C:135/135/145/155
My right shoulder feels tight/weird with the bar locked overhead.
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.
A.90-100-105-110-115
B.1.1x5@120
C.130-140-150-160 (felt really light today, should have gone heavier)
a:105 all
b:115-120-125-130-135
c:185-195-205x-195-195
had pwo shake with 9P,20C. sweet potato with 2 eggs bfast, all veggies rest of day until another sweet potato with dinner
m.28.6'4''.225lbs
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...
Today:
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)
9/3
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.
A. 105,115,115,125,115
B.115
C.115,125,135,145,155.
Crushing da carbs today, all sweet potatoes for me.
A. 2.2/95 x 5
B. 1.1/100 x 5
C. 125, 135, 145, 155
A: 95, 95, 105, 105, 105
B: 125 x 5
C: 155, 185, 185, 185
Notes:
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!
A. 95,100,105,115,135
B. 135
C. 135, 145, 155, 165
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.
Soren,
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.
A. 50, 50, 55, 55, 60kg
B. All @ 54kg
C. 70, 75, 80, 85kg
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.
evan.taylor@atcomidstream.com
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!
why is everyone cutting out coffee? please please please do not have a good reason
A.75,85,95,100,105
B.125 all sets
C.135,155,170,180
Felt good today...shouldve went a little heavier on part C. Feel like ive recovered really well today.
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.
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.
A) 75 for all
B) 95 for all
C) 85, 95, 115, 135
A. 105, 115, 125, 125, 130
B. 135 all sets
C. 185, 205, 215, 225 - felt strong
Coach,
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?
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!!!??
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.
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.
Brandon
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.
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?
did A and started B then quit. shoulders are not feeling great and I am going to save myself for test day.
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
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...
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
A. 115# for all
B. 115, 125, 125, 130, 135
C. 135, 145, 150, 155, 160
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.
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
1:45 pm
A)98
B)120
C)159
felt pretty good, still tentative in the OHS.
31m/6'1/194
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.
Today's WOD:
m/40/209
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.
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.
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
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)
A. 98,98,110,110,120
B. 120 failed last MHS
C.143,153,168,177 these felt good
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
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.
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!!
A. 95/100/100/100/100
B. 115lbs for all sets
C. 135/155/165/175
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.
I'm going to miss the test tomorrow, I'm going camping. I'll be back Monday.
A. 75,75,75,80,85
B. 100,100,105,105,105
C. 95,95,110,120
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
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.
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?
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.
A. 95#,105/105/105/105
limited by muscle snatch did not want to press.
B. 125#
C. 125/145/145/150
So, today was form work. My body is aching too much.
A.45
B.65
C.65
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
A.100/100/105/110/115
B.120
C.165/175/185(F2ndOHS)/185
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
A. 115x2/125x2/135
B.120x2/125x2/130
C.155x2/165x2
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
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.
A. 95/105/110/115/110
B. 130x5
C. 175/180/195/200
A. 65#
B. 87.5#
C. 105#, 115, 125, 135
Notes: Felt great today. Nice workout session
A. 95 (all sets) - working on speed and technique
B.115
C.115,125,130,135
Shoulders feel really beat up
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.
A: 65
B: 65
C: 75/85/95/95
Focused on dropping into the squat and not riding it down for A and B.
1. 85,85,90,95,95lbs
2. 85, 85, 95, 95 100lbs
felt good with power snatch and mid-thigh combination...so bumped up weight a little.
doing the interval test sunday...
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