mon, sep 13, 2010

this guy again
listen up

thx Sam and Spencer

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


Bear said...

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!

Bear said...

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.

DAVE X said...

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.

Soren said...

A: 47,52,55,60
B: 80
C: 100kg


PTS said...

A. 110, 120, 128, 136. felt good.
B. 155. foused on speed.
C. 270. felt really light.

6am today. Everything felt great today.

Chris Dunkin said...

A. 130,145,155,160
B. 320,325,330
C. 360Fx2

took 90% of low bar back squat. work to do here.

Curt M said...

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.

Jon Sinclair said...

A. 50, 57, 62, 67kg (wrist still hurting when weight is taken overhead)
B. 65, 70, 70 kg
C. 225#, 245#, 265#

dmarsh said...

A. 137,147,155,165
B. 213,213,213
C. 330,330

X said...

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

Brendan said...

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

Drew said...

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

Agnew said...

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!

OPT said...

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

Chase said...

A. (115x2/125x2/135/145) x2
B. 145/145/165
C. 335failed 285/315

Angelo Fosco said...

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

Steve Howell said...

A: 135/145/155/165
B: 225x3 sets
C: 315

Anonymous said...


Steve said...

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...

Brian Gregory said...

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.

Matt Shannon said...

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.

Joel B. said...

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.

Stahl said...

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.

NorCal Chris said...

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.

Chad Walding said...

A. 115/125/130/140
B. 185x3
C. skipped b/c of knee pain

Notes: 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!

Jonathan Thom said...

A. 115/125/130/140 pounds
B. 190
C. 255

Arjuna @CFN said...

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*

joey warren said...

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!

Chris Castillo said...

A. 115-125-135-145
B. 185
C. 355-325

Jen Osborn @CFN said...

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

Brandon said...

@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!

Anonymous said...

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.

Greg said...

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.

Jay said...


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

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.

Carrie McG said...

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 :)

Julian Cruz said...


250 felt extremely light def could have gone heavier.

Angelo Fosco said...

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.

Krazy said...

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

Paul Klein said...

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.

David said...

A. 51, 55, 60, 63kg
B. 3 @ 85kg
C. 130, 130kg

Marcus Filly said...

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

Eric Montgomery said...

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.

Alex Duncan said...

No sleep after red eye flight from OPT Cert.

Did only the back squat and kept it light @ 30X1 225# all sets.

Chelsea said...

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 :(

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

mhamilton said...

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.

Erik Luber said...

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.

Pete @ CFN said...

A. 100,110,115,120)
B. 165, 165, 175
C. 285, 285

Christa said...

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

Stephen B. said...



**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 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

Chad Hall said...

Completed this afternoon.

A: 115, 125, 135, 145
B: 215
C: 275

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.

BK said...

B 205,220,220
C. 385,385

BK said...

The new BSc Athletic Longs has just arrived crew and I will get it out in the next 24 hours.

Matt Mo said...

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.

Brent Maier said...

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.

Brian Maier said...

A. 115,125,135,145
B. 245, 245, 245
C. 295, 315

unit said...

warm up- heavy fran

A- 135/ 140/ 150/ 160
B- 225 x3 sets
C- 325/ 325

monstrous work on the PRs Brent!...


unit said...

thx 4 the shout out yesterday Paul and Lindsey...

Patrick "Phatty" Vuong said...

A) (95x2, 110x1, 120x1)x 2
B) 185, 195, 205
C) 240

Mike Perolio said...

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.

Anonymous said...

A.95, 100, 105, 115
B. 3 x 2/165
C. 235

Snatchs felt better today then Saturday everything else was good also

Dustin said...

A. Snatch - 135, 145, 155, 165
B. Snatch Pulls - 205, 215, 225.
C. Back Squat- 285, 285, 285

Brandon said...

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.

Heavy Evy said...

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.

Anonymous said...


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.

Siu said...

A. (72lbsx2, 77lbsx2, 83lbsx1, 88lbsx1)x2
B. 125lbs, 135lbs, 145lbs
C. 220lbs

Snatches not feeling particularly smooth...