this guy again
rebuttal
listen up
thx Sam and Spencer
Training:
A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
B. Snatch Pulls - 3 sets x 2 reps: rest 3 min
(must be fast; slightly heavier than last week)
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min
post loads and notes to comments
65 comments:
Am I loosing track of double-days? Thought it was mon/thurs this week. It suited me just fine today, but I´m just wondering.
Some really good results with a lot of personal bests on saturday, good work everybody!
A 47.5-52.5-55-60 kg
B 90-100-100 kg
C 130 kg
130 kg felt heavy, but come to think of it, not heavier than when I did it last time when not resting before 1RM-day. But still, I had better technique during the 6 week-squat cycle on CA this summer and now I´m not as mentally strong when squatting. Added 185 kg walk out, 3 x 15 sec, to "fix" that. Btw, tied DU-pb twice (73reps) during wu.
A. (125x2/135x2/145x1/155x1)x2
---> No burst or explosiveness after the big PR this past weekend. Sleep was okay, but it took me a little longer than usual to warm up...
B. 200x2/210x2/220x2
---> Used straps and should've/could've gone higher earlier.
C. 275x1/285x1
---> Recorded 300# as a 1RM, but these weights felt light and that 300 PR was from forever ago.
@Bear. I had today listed as a double as well. You're not going crazy.
A: 47,52,55,60
B: 80
C: 100kg
Soren
A. 110, 120, 128, 136. felt good.
B. 155. foused on speed.
C. 270. felt really light.
6am today. Everything felt great today.
A. 130,145,155,160
B. 320,325,330
C. 360Fx2
took 90% of low bar back squat. work to do here.
A)125/135/155/165
Screwed up my adding so went up a little to much without realizing.
B)175-Went a bit lighter to work on the speed and hip movement.
C)Both at 335- Still had more in the tank, didnt feel light but upward movement was quick.
A. 50, 57, 62, 67kg (wrist still hurting when weight is taken overhead)
B. 65, 70, 70 kg
C. 225#, 245#, 265#
A. 137,147,155,165
B. 213,213,213
C. 330,330
A. 145#-155#-165#-180#
B. 245#
C - 305#
Took my lower back a while to finally loosen up so A felt blah and only the last 2 sets of B felt better. Went a little lighter on C than 90% as the legs weren't all there this morning
OPT and athletes,
I was wondering if anyone had recommendation for pre WOD drink or fuel? I haven't taken anything for a couple months now and want to try to get something to jumpstart my workouts.
As always thank you for any info
A.115-120-130-140
B.3x2@180 could have gone heavier with these
C.1x1@255,1x1@280 middle of my back felt a little tweaked, so only did 1 set at 90% and just counted the last warm up set as a work set
I have not posted my results for the past few months, but I wanted to let everyone know about the hospitality that I received at Crossfit Holy City. I was in Charleston SC for a 2 week vacation from Calgary and Jeffery at Holy City showed true souther hospitality to me and my girlfriend.
Thanks Jeffery!
If any of you find yourself in Charleston and need a place to workout... Drop them a line!
Brendan, question you might want to be asking is why do you need a boost pre workout?
Bear/DaveX, doubles will change based on how everyone is doing for prep for comp...based on Saturday, today will be single and we'll see for the rest here as we go....the volume will most likely be lower so prep for "fitting" it in as needed
A. (115x2/125x2/135/145) x2
B. 145/145/165
C. 335failed 285/315
This might seem like a dumb question, but for part A am I supposed to rest 2 minutes between the 65% - 70% etc attempts or rest 1 minute on those and rest 2 minute between the sets? Thanks in advance for the help
A: 135/145/155/165
B: 225x3 sets
C: 315
A)124x2/134x2/144x1/154x1-x2
B)189/194/198
C)305
A. 145/155/170/185
B. 235
D. 380/385
Quads were extremely sore today but finally loosened up during BS. Snatch felt alright, missed last rep at 185# but overall felt good. I am glad today isn't a double, I can use the extra rest this afternoon...
After shift at 1000
A. 125x2, 135x2, 145x1, 155x1 - x's 2
B. 245 all sets
C. 315 all
Lifted strongman stones to platform after WOD for the first time, awkward. Lifted 5 stones from 104#- 220#.
Notes: All power snatches and felt much better than previous week's snatches. Still some work to be done on my lats / shoulders to be back to 100%. Glad to have the lower volume today since I did Sat WOD yesterday.
A. (125x2/135x2/135x1/135x1)x2
--> Stayed at 135 because Im really trying to improve my technical skill. I still need work here.
B. 205#
--> Really tried to focus on explosive hips, shrug and pull.
C. 305#
--> Felt solid and maintained speed of the bar.
Good strength and skill wod. No soreness and was ready to get back to work today. Looking forward to tomorrow.
A: 105, 110, 120, 130
really pleased with improved consistency of landing position...both in training today and overall on sn. 2nd time through today was better than 1st time for consistency and stability in landing position.
B: 185
C: 225
Saturday did 55 floor 9/11 memorial stair climb. 5 ascents and no soreness. Didn't time it, but didn't walk it either.
All weight in kilos
A. (52,55,60,64)x2
B. 84,87,92
C. 130
Did High bar with ass to ankles again on BS. Amazing how much more high bar at that depth engages my hips. Obviously low bar provided a different stimulus. Nice to try something new.
A. 95,100,105,110 fast
B. 165 light for low back
C. 210# any comments from video below are great.
Video link
On a side note, my body was totally was totally beat up yesterday morning when i woke up. My wife was headed to a Bikram Yoga class (which i have scoffed at). I was so desperate, that i joined her. I felt great afterward. One data point.
A. 115/125/130/140
B. 185x3
C. skipped b/c of knee pain
Notes: Man...my knee is killing me and I'm really upset about it. I had multiple misses at these loads which I normally handle with ease and good balance. I'm seriously thinking of taking a whole month off and resting, doing nothing more than yoga and drinking fish oil. This is an old ACL injury that is giving me chronic tendonitis in the patella tendon. Frustrated!
A. 115/125/130/140 pounds
B. 190
C. 255
A. 110x2, 116x2, 125x1, 135x1
B. 165, 175, 185 * my 2nd pull is what I hv the most rouble with and these are starting to feel much faster*
C. 285 *I haven't maxed out in a long time on backsquat and these felt way to easy for 90%. So def happy with that*
A. 135/145/160/170/145/155/165/175
B. 225/225/235
C. 285/295
joints have been a little sore but everything felt good today!
A. 115-125-135-145
B. 185
C. 355-325
A. 75/80/85/95 ..felt really good on these today!
B. 95/105/115
C. i have nooo idea what my max squat is as of now ..been months since i tested it so went at 185 for the sets. felt fine, hips/butt sore from a wod yesterday i did with a friend.
*did 3 mu back 2 back w/o falling off the rings! yaya
@Chad Walding -
Had ACL reconstruction 3+ years ago and had a major tendonitis flare-up not too long ago. Send me an email (address in profile) and I can tell you what I did on both the good and bad side of things. Hang in there!
Brandon
A: (130#*2,140*2,150*2,160*2)*2
B: 210#,210,210
C: 300#,300
Snatches were best I have completed throughout this cycle. I was getting the bar elevated really high. My footwork was spot on allowing me to get under the bar really fast. I could tell I was more aggressive and confident with the bar today after Saturday p.r. Hook grip finally felt comfortable.
Back squats were ass to ankle and really strong.
No lift today, my right elbow is pretty sore still - probably hold off until Thursday at least.
So, I worked what I could this morning with a little Annie session.
8:31 (a vast improvement for me)
DU were: 40-10, 20-20, 20-4-6, UB, 3-7 -- vastly improving here. I can actually foresee a time when I will do this WOD entirely UB. Kinda cool.
A.115,125,135,150
B.190
C.285
Took saturday off. Competed on sunday in maryland at crossfit diesel(5ton 5K). Placed 6 of 25...2nd in my heat. WOD was...
21 deadlifts @225#
run 1K
21 front squats @135#
run 1K
21 power cleans @135#
run 1K
21 KBS @1.5pd
run 2K
28:00
Felt good overall...gamed it and underestimated my bodies potential way too much, could/should have done much better. Hard to mentally push during the runs...weight was all light...definately felt physically prepared, now i need to work on the mental game a little more.
A. 70, 75, 80, 85
B. 135 all sets
C. 180 - solid, felt easy! I think my 1rm is higher now too from that attempt :)
A.120/130/135/145
B.200x2/205
C.250
250 felt extremely light def could have gone heavier.
A. (120x2, 130x2, 140x1, 150x1)x2
B. 255# for all sets
C. 320#, 325#
Notes: Everything felt good today, did a quick cooldown wod of 3 rounds of 10 KTE/10Push ups. All unbroken, felt good.
Hurt my foot pretty bad somehow. Doc says I've messed up some kind of tendon. Hope I wont be out of the fight too long
A. 115/125/130/140
B. 185/205/205
C. 275/275
Chad Walding and Brandon,
I had my ACL repaired about 15 years ago (yikes I'm old). I suffer a ton from tedonititis and joint pain. I bought a TENS unit (on of those little electric pulse things that hooks up to a couple of sticky pads). I found that this really helps with swelling and pain. Also, fish oil has helped me a lot, 5 grams daily and if I'm really hurting I double it to 10. Between the two I have yet to miss a workout due to knee troubles. I would be curious what you guys do as well.
A. 51, 55, 60, 63kg
B. 3 @ 85kg
C. 130, 130kg
A.percentages based off 225
B.245/250/250 *felt fast
C.335 x 2
*body was feeling wrecked over the weekend from a big week. feels better now that I moved a bit
A. (110x2, 120x2, 130x1, 140x1) x2. No problems
B. 185x2x3. Felt good.
C. 275x1, 285x1. First time HBBSing in awhile so kept it fairly low.
No sleep after red eye flight from OPT Cert.
Did only the back squat and kept it light @ 30X1 225# all sets.
A. Changed the numbers a little bit because my form is what limits me on the snatch---i keep the bar too far in front and have an early pull :(
90,95,100,105,95,100,105,110
B. 120,130,130 felt good
C. no idea where to start on this. i did 175# for both reps. should have gone heavier but my back feels weak with high numbers
A. 105,110,115,120
B. 185x3
C. 225x3
Snatches felt solid. This cycle has dramatically improved this movement for me. Missed the 115 in the first set. BS is slowly getting better but still a major weak area. Probably could have gone heavier. Decided to throw in an extra set to work on form.
A. 77, 83.6, 89.1, 94.6
B. 110
C. 176
Just got back from a small vacation. Took a while to get everything warmed up again. Second round of snatches felt much better. Could have gone heavier on the snatch pulls. Back squat felt a bit heavy, not sure what my 1RM high bar is.
A. 100,110,115,120)
B. 165, 165, 175
C. 285, 285
A: 65/75/85/90 Worked split snatch which is stronger than my squat snatch and it felt great!
B: 95/105/115
C: 185
A.120/135/140/150
B.205x3**
C.295/300***
notes:
**for the pulls I kept the weight 30# less than last time I did them...concentrated on speed through the second pull and got the bar close to my clavicle...sweet!
***I made these squats effort based...my back squat has become much stronger and 90% of my 1RM did not find like a 90% lift..300# did though...look forward to trying a 1RM again soon
Completed this afternoon.
A: 115, 125, 135, 145
B: 215
C: 275
Notes:
Snatches felt better as went along, but not 100% ummph. Snatch pull felt great, easy. Happy with the back squat. Haven't squatted that much in a looong time. Felt really good, HBBS A2G. Knee felt decent.
A.115,125,135,145
B 205,220,220
C. 385,385
The new BSc Athletic Longs has just arrived crew and I will get it out in the next 24 hours.
A. 135, 145, 155, 165
145, 155, 165 , 175
B. 225
C. 225 to warm up x 1, 245 x 1, 295 x 1
legs feel great for the squats but shoulders feel horrible on snatches and jerks.
A: 80/85/90/95/101kg (222#) - Twice, no failures. :) Progress!
B: 110/130kg (286#) - 110 felt GREAT, 130 turned the page.
C: 160kg (352#) - Matched long time PR easy and with no belt. Passed on the PR attempt though.
Heavy jerk work... Making good progress, I may yet reach my goal for for the event on the 1st. I'm going to be supplementing portions of the OPT training the next 2 weeks training with Paul Fleschler.
A. 115,125,135,145
B. 245, 245, 245
C. 295, 315
warm up- heavy fran
~5:25
A- 135/ 140/ 150/ 160
B- 225 x3 sets
C- 325/ 325
monstrous work on the PRs Brent!...
~gm2
thx 4 the shout out yesterday Paul and Lindsey...
~gm2
A) (95x2, 110x1, 120x1)x 2
B) 185, 195, 205
C) 240
A. 90-95-100-110. (HIT SOME FAILS IN THE COMPLEX)
B. 155 Fast!
C. 230. Easy “Ass to Grass”
im hitting some snags. Some serious like aches and pains. In the Hips and The shoulder.
Need to do more mobility work before bed or when i wake up.
A.95, 100, 105, 115
B. 3 x 2/165
C. 235
Snatchs felt better today then Saturday everything else was good also
Training:
A. Snatch - 135, 145, 155, 165
B. Snatch Pulls - 205, 215, 225.
C. Back Squat- 285, 285, 285
A. 120/130/140/150
B. 205/215/225
Had to break the BS up due to schedule.
3 hours later...
C. 375/375
Notes: Snatch felt fast and good. Caught 2nd rep of 130 on toes, but forced myself to settle down. Squats were tough but it felt good to go heavy today.
Brandon
A.115, 125,133,143
B. 197
C. 294
had some failed reps on A. Little frustrated with the snatch right now. Seminar this weekend can't come quick enough.
F/31/130
A. Did power due to hip pain. 60-65-70-75
B. 95-100-100
C. Omitted due to hip, but did squat holds in the bottom.
A. (72lbsx2, 77lbsx2, 83lbsx1, 88lbsx1)x2
B. 125lbs, 135lbs, 145lbs
C. 220lbs
Snatches not feeling particularly smooth...
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