thurs, sep 16, 2010

A. Muscle Snatch - 3 x 3; rest 3 min
B. Front Squat @ 30X0: 1,1,1; rest 5 min
C. 20 unbroken chin ups; rest 2 min x 6

post loads and notes to comments
double on Friday, single test session on Saturday


Stahl said...

Quick question:
For B., is this 3 sets of 1 rep, or a cluster where we rack for 10 seconds between the singles? I know we've seen it (the comma) before, but I can't find it in my book or the FAQs. Sorry for the repetition.


Michael McCabe said...

stahl, 3 sets of 1 should do it.

anyone else training in victoria bc? it would be cool to do the comp with other dawgs next weekend... after the comp i'll be postin again daily on here.... lots of new faces around this site... it's good

Soren said...

A: 40kgx3
B: 100, 105, 110kg(PR)
C: didn't do

Crazy day, was looking good but ran out of time!
There was more in the FS; at least another 200grams !!!


Martin Altemark said...

Trying to kickstart my body, still soo much snot in me that it isn't funny, but it won't go away so. Scaled volume.

A. 50kg, 55kg, 60kg
B. 90kg, 100kg (awfully heavy - stopped)
C. 4 sets.

brian cilento said...

a. 95-115-115
b. 245-265-275x
c. 4sets UB, rest broke to hell

4hours of sleep last night, few drinks. can't do it anymore... well don't want to do it anymore

Drew said...

B.185-205-225(mid back still bothering me, wanted to start my sets at 245 but when I went for it my back tweaked out at the bottom of the squat and I dumped it. felt really strong on the way down to.)
C.all sets unbroken, last set done CTB for good measure

Chad Hall said...

A: 85, 95, 105
B: 255, 265, 275(F)
C: all UB COVP

Muscle snatch felt ok, I did 115 but didn't count it because I felt myself dipping under while the bar was going up. 275# would have been a PR, just didn't have it. Going down felt great and getting out of the bottom was easy, it was just that 1/4 position that I lost power. REally happy I got through UB, grip is TOAST.

Going to Niagara Falls again for more ball. Hoping to still get the wods in though.

Glad to hear you're coming back McCabe!

Jon Sinclair said...

A. 40kg for all
B. 185#, 205#, 225#
C. First four rounds UB, five and six - 16+4

Chris Dunkin said...

A. 115,125,135
B. 295,305,315
C. unbrkn

Michael said...

Any dawgs going to the USAW/CF comp October 1-3?

Steve said...

A. 105/115/125
B. 300/315/325
C. All Sets U/B

Anonymous said...

C)all unbroken

Brandon said...

A. 95/115/135
B. 245/265/285
C. ub x 6*

Notes: 285 felt real solid. Chins also good until the last set. Had to speak with a client after FS so the rest was longer than prescribed before the chins.

Erik Luber said...

A. 77, 77, 66
B. 154, 161, 168 (f)
C. COHP, all unbroken

Krazy said...

The CrossFit Gods are definitely messing with me this week. I sprained some tendons in my left foot last saturday so I haven't been able to Oly Lift this week. It's finally feeling better and I get sidelined again from being sick and feeling like crap. Just ready to be running with the pack again.

Question to Coach,

When I reenter the fight should I do this week or should I just hop back in with the scheduled programing?

Bear said...

A 40-50-50 kg
B 100-110-110 kg
C Ring pull ups: Unbroken x 5, 14+6

Carrying garden furniture with my dad as wu, autumn is coming. Sore shoulders (from inactivity) so I kept A low. B felt really light even though 110 is 92% of 1RM, but I wanted to keep it that way. Lost last set on C when regripping, but very surprised and happy with 5 ub sets on rings.

Stahl said...

C. UBx6

Snatch felt good.

FS - last rep was really shitty form. Got too far forward. Still going ass to ankles, so I'm happy I could tie my former PR when I was just breaking parallel.

PU - neck/shoulder still messed up, so this hurt but I got through it and with only one rip.

PTS said...

A. 85,95,105
B. 250,265,280(PR)
C. unbroken.

My 1RM for back squat is 300, maybe 315 now. Why is my FS so close to my BS?

NorCal Chris said...

A. 85,95,95
B. Subbed 140x3,160x3,180x5
C. 10/10,UB,10/10,UB,10/5/5,UB
(Odd - butterfly practice, Even - COVP)

Matt said...

A. 115/125/145
B. 235/255/275

Had to coach for an hour then

C. ub x 3

followed by

10 rounds of:

Sprint row for 20 seconds
Chins (palms supinated) w/40#vest x 5
GHD sit-ups w/40# vest x 10
Push-ups (with hand release) x 10

with 2:30 min rest between rounds.

Kent said...

A 105,115,125#
B 225,245,255(PR)
C 5 UNB,15+5

Muscle snatch felt until slow last rep at 125 (slight press out)
First time ever lifting in oly shoes today (Ristos came in the mail on Tuesday) 30 lb PR! Gotta be the shoes.
Last set of pullups, grip was smoked. Aaarrghh! wanted all unbroken. Next time.

Need a laugh at my expense?
Check out my son's opinion.

Jen Osborn @CFN said...

A. 65/70/75
B. my right hip has been acting up so i started lighter just to see how it would deal with heavier weights 135/145/155
C. sets 1,2,and 3 unbroken butterfly. dropped on 4, did 12. got a very light band and did set 4 over then finished off 5 and 6 with the band. Very pleased with how i did the 1st three unbroken, feeling stronger with the movement.

Anonymous said...

A: 120#,120,120

B: 240#,245,250

C: unbroken*6

Immediatley after each chin up set
unbroken d.u's (20,20,30,30,40,50)

Steve Howell said...

A: 50kgx2/60kgx1
B: 135kg/145kg(f)/140kg(pr)
C: All sets unbroken.

Chris Castillo said...

A. 115-135-155
B. 275-305-325f
C. Unbroken x 6

snatches had a lot of pop. 315 was my max prior. 325 made it down for 3 sec and didn't feel heavy but got stuck transfering through 90 on the up.

Julian Cruz said...

C.5 sets UB,16(hand ripped)

X said...

A - 95# - 115# - 135#

B - 245# - 265# - 285#

C - all unbroken butterflies

Front squat ties my pr and I think I have a little more in me if the descent is shorter than 3 secs. Still a weakness of mine that needs work so glad to get some heavy reps in

joey warren said...

A. 115/125/125
B. 245/260/270 (PR 5#)
C. all UB and EZ COVP

Pete @ CFN said...

A. 85,95,105
B. 245,255,265
C. All unbroken.

Matt Mo said...

A. 115, 125, 125
B. 245. 250, 255 PR!
C. all unbroken

BK said...

A. 125,135,135(ugly)
B. 335(tiepr),345 (pr 10#),355(f)
C. ring dips 6 sets x15 ub(subscap pulls sharp at full extension unable to do pullups )

FS vid;

Curt M said...

Muscle snatch the same as power snatch??

Angelo Fosco said...

A. 125, 140, 150
B. 255, 275, 300(PR)
C. All Unbroken

Notes: Almost dumped 300, but barely got it. PR for sure.

Angelo Fosco said...


It is not the same as a power snatch. In a muscle snatch there is no dipping under the bar at all. Theres a link to a video on Catalyst Athletics if interested.

Marcus Filly said...

B.285/305/325(got scared when I walked up to this bar and didn't even attempt)
*stepped up to attempt 325 weight and never even picked it up. Front squats at heavy weights give me a really hard time. I start to get blurry vision and buzzing sounds in my ears. This is followed closely by a full passing out sensation which happened after Regionals this year at 325. Today I lifted with no weight belt and still got that feeling at 305. Not sure how to work around this. I'm pretty afraid of that weight.

dmarsh said...

A. 120,120,120
B. 285,308,320(pr)

Front squat felt great. 320 was pretty easy. Haven't done high volume pullups in a while...very pleased with how easy these felt.

Paul Klein said...

A. 105/115/115
B. 240/250/255
C. All unbroken

Alex Duncan said...

A. 115, 125x2, 120 Turnover felt fast
B. 205, 215, 220
C. Switched to 30X0 Bench Press 5 reps x 3 sets

Had to do a 15 minute Cindy this morning with the troops (17 rounds) so didn't want to do the pullups in this.

Christa said...

A: 65/75/85 - pressed out 85
B: 125/135/145 - these are feeling stronger
C: 5 sets unbroken, 6th set ripped at 12 stopped then switched grip to finish

Jay said...

C.5 sets unbroken, 6th set 12/3/5

Forearms and biceps were smoked. Felt like frickin popeye by set 6.

Mike Perolio said...

A. Muscle Snatch - 3 x 3; rest 3 min
B. Front Squat @ 30X0: 1,1,1; rest 5 min
C. 20 unbroken chin ups; rest 2 min x 6

B. 205-215-230 (NEW PR)
C. Only got in two sets then got yelled at. Finally got a good pull up bar set up to. Its nice and stable and doesn't swing. Need to make it not so slick.

On the road... will do the best I can with the KB, Jump Rope and Rings. Should be exciting. Will use the hotel DB's and make it happen.

Thad said...

A. 95, 100, 105
B. 225, 235, 235
C. all unbroken

Jonathan Thom said...

A. 115 pounds for all sets
B. 225, 245, 255(f)
C. All unbroken

Came down with a bit of a bug last night, but trained anyways, not expecting a great session. Was happily surprised when I tied by fs pr (245), especially with that tempo. Even more happy to get all 6 sets of pull-ups unbroken.

k.jones said...

A. 135/145/155
B.305/315/320 (pr15lbs.)
C.all U.B. and COVP

Finally feeling better with more sleep and rest. Ready to go at it hard again

Chad Walding said...

A. 95/115/115
B. skipped with knee pain
C. UBx2 then hand ripped so did 10 strict PU x 4 rds.

Notes: Hands had too much chalk on them, don't think it's doing me any good.

mhamilton said...

A. 105,115,125(completed 2)
B. 185,205(PR),215(f)

Snatches were good. Muscle Snatch as a % of my Squat Snatch is crazy. FS was solid. Pretty good maintain of form throughout. PUs felt like I hadn't done them in months.

Brent Maier said...


A: 40/50/60kg (132#)
A+ single snatch: 81/91/96kg (211#) - no misses
B: 130/150kg (332#)/160x - New front squat PR by 16kg. I was heated before I picked up the last attempt.
C+ x6 65# squat cleans / 20 Unb PU / 24 Unb DU

All 6 rounds completed as rx'd except last round of pu's. Hands ripped at 16 so did a 3 and 2 to finish it off.

Eric Montgomery said...

A. 88x3, 101x3, 114x3
B. 255, 268, 277 (PR)
C. Cut it to 4 rounds--felt tweaked shoulder acting up a little. All unb, first 2 rounds COVP, next 2 rounds butterfly.

Stephen B. said...

A. 115/115/125
B.245/265/275(15# PR)**

**ass to heels with no major sticking point...could've gone heavier and will next time...very happy!

Anonymous said...

Marcus Filly, when you squat you might have the bar pushed into your neck (jugular) so hard that you're actually cutting off circulation. I've seen this happen before. As soon as the individual, who likewise was experiencing dizziness and blurred vision everytime he front squated heavy weights, started unracking the bar just a little further out when he'd lift, his symptoms (those you described) went away. This might just be something to consider.

Dom said...

A. 115, 130, 155 (sloppy on 3rd rep)
B. 245, 260, 270
C. 5 sets UB, then 10\10

Getting better on kipping pull ups. Having trouble not dipping on the muscle snatch.

Heavy Evy said...

A. 133,143,153
B. 273,287,297(20#PR)

Time to get over 3 hundey on those squats, still had some in the tank but wanted to stick the tempo, pretty pumped though. Played with COVP BF for the first 3 sets, but my rep counter told me that only half of them were legit COVP, sound the fog horn.

Adam Rogers said...

A - 95,105,105
B - 215,245,255(f)
C - 20x6 unbroken

Brendan said...

B: 245
C: 20 15 12 10 10 10

Made up the rest of the pullups after

Anonymous said...


A. 45-65-65
B. 95-115-120
C. 1 & 3 unbroken, 2 was only 9, and had to stop after 3rd, due to blood blister.

Marcus Filly said...

Anonymous.... I appreciate the tip about setting ip away from my jugular/carotids. I had thought this was a contributing factor. It helps a bit but the problem then comes down to heavy weights. When the weight gets heavy my shouldersg""" end up in the same position every time and the bar rolls back into my neck the same way. I may need to work on my flexibility in the rack position so I can support heavy weight without cutting off circulation.

dontpanic356 said...

A: 145, 155, 175 x 2
B: 275, 295, 315
C: Tore off a lot of a skin on my hands last saturday which made this portion difficult.

Did them but not unbroken.

Brian Gregory said...

A. 115, 120, 130
B. 285, 295Fx2, 285
C. UBx4, 19/1, 17/3

Notes: Shoulder lat issue still feeling okay but not normal. FS was hard with 3 sec tempo. Pullups grip went to hell.