thurs, sep 30, 2010

new york, new york
Training:
A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed
A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed
rest 10 min
B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed
B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed

post scores to comments like this:
1. score = weight added for chin up + BWT divided by Close Grip Bench Press
(i.e. 80# + 175# BWT = 255/255 # close grip = 1.0)
2. B1 reps, B2 reps

79 comments:

Steve Smith said...

Call me Mr. Neuromuscular Inefficiency.

Martin Altemark said...

1. (88+166)/198 = 1.29
2. B1 5, B2 3

Felt weak today.

Kevin said...

M.28.6'4".225lbs

working a day behind

a. 365
b. 5
c. R-8, L-7
d. 120 secs

pretty disappointing overall. Tempo really got me on b and c.

Joel B. said...

1. score = 80+165#bw=245/180=1.36
2. B1: 5@155#, B2: 3@68#

Chris Dunkin said...

1. 1.09 (138+205=343/315)
2. 4, 2

dmarsh said...

1. 109 + 185 = 294/300 = .98
2. 5,3

Angelo Fosco said...

A. (125 + 180) / 265 = 1.15
B. 6 or 7, 4
C. Re-Did Sorensen: 113 seconds
Notes: I lost count on BP trying to keep strict tempo, it was 6 or 7 for sure though. Was seriously disappointed with 75 seconds, so re-did that test today.

brian cilento said...

1. 80 + 170 = 250, 250/265 = .94
2. 3, 1

not happy with part 2

Thad said...

1. 90+155BW=245#/195=1.26
2. 5, 4

calebg said...

1. (100+175)/235 = 1.17

2. 7, 3

Chelsea said...

Finally got around to doing the big dawgs workout
Part 1 :95, 84 = 179
49 cal
31 pullup
25 squats @ 105#
12 presses

total: 296
first time throwing up after a workout. wow!!!!!

Steve Pinkerton said...

1. 90+225/265 = 1.19

2. 4/1

Krazy said...

1. (130+185)=315/265=1.18
2. 5,2

Rory Hanlin said...

Steve Smith,
Glad to see you are back

Jonathan Thom said...

1. 75# + 175# BWT = 250/190# close grip = 1.3
2. 4/1

Tired this morning...can never seem to get enough sleep before coaching the 6 am class.

Brandon said...

1. 0.93=(100+212)/335
2. 4, 4

Brandon

Marcus Filly said...

A1. 255
A2. 101 + 185 = 286

286/255 = 1.12

B1. 3
B2. 6 (chin touched bar on last rep, not over)

Elgin Garage Gym said...

JacobSZ 29yrs/6'0"/169lbs

1. 1.188, [(140+169)/260]
2. B1 5 (225lbs), B2 4 (115lbs)

Stahl said...

1. (100 + 176 BWT)/255 = 1.08
2. 5,4

Patrick "Phatty" Vuong said...

left triceps and pec still sore form big dawg challenge burpees.

1. 90+155=245/185 = 1.32
2. 5/4

Ali Loach said...

1. 1.36
*I never do strict chins pronated so I was a bit blown away by the discrepancy from when I do weighted chins with supinated.
2. B1 = 4 B2 = 1 (for fun tried with supinated and was able to squeeze out 4)

Hey Lisa,
You back for good too or are you still messin' around with your oly lifting?

Ali Loach said...

Probs should have said I got up to 125# for bench and added 20# for the chins.

brian cilento said...

coach, any color on what these ratios should be and what the 85% rep test should be around? or what it tells us?

Drew said...

A1.225
A2.100
Score: (100+153)/225=1.12

B1.6
B2.4

Matt Mo said...

A. 115+170(bw)/205=1.39
B1 5
B2 1

david83 said...

hey everyone

Part one
btw -195
part one;
110+195/265=1.15
Part two
bench- 4 and 3

Sean LeFloch said...

(85+175)/245=1.06

Chris Castillo said...

1. (80+220=300/225) 1.33
B1. 5 reps@ 190
B2. 3 reps@ 68

Sean LeFloch said...

B1. 8
B2. 2

Arjuna @ CFN said...

1. (88 + 185) / 275 = .993
2. B1 - 4
B2 - 2
These are the only two movements that still bother shoulder from last October SLAP tear surgery.

Lisa M said...

1. 20+135/125= 1.24

B1. 5 @ 105
B2. 5@ BW (135)

Holy crap can i add the 7 extra pounds that i am carrying right now!!! Been struggling to get down to the training weight that i know i function best at!! And i second the pronated grip Ali - it's much harder.

@Ali
yes/no. I am back, i am not doing oly lifting bias anymore but... think i am going to add in some extra metcons or substitute them at least 1-2x per week just because i have lost the "fun" factor that i loved so much about crossfit, doing the metcons and the feeling of "accomplishment and being destroyed" at the same time. Even though it might not be the best for my training it is what i need to do mentally right now. So yes i will be posting more regularly but will also miss the odd day for other stuff - for now... Glad to see you back though girl!!

Matt Shannon said...

Score=1.02
(80+175=255)/250

B-1 @ 6 reps
B-2 @ 5 reps

Andy said...

1) 104.5(PB)+176=280.5/209=1.34
2) 5,3

David said...

95 + 190 / 242 = 1.14

Bench: 3
Pulls: 3

matt said...
This comment has been removed by the author.
Heavy Evy said...

1. 110#+188#BW=298/250#cg= 1.192

2. B1 3, B2 2

My mittys are sore from the burpees as well.

matt said...

1.75DB+210BW=275 / 275BP = 1.0


2. 10@230 Close grip
6@65 Chin-up

Could have gone heavier on chin-up but 75 was heaviest DB

PDS said...

1. (47.5+250) / 290 = 1.03
B1 - 4
B2 - 3

NorCal Chris said...

A1. 205
A2. 101 + 191 = 292

292/205 = 1.42

B1. 4
B2. 6

Alex Duncan said...

M/26/6'3"/195

Away yesterday. Pumped to start a new cycle.

1. (86.5+195)/227= 1.24
2. 5, 1

Erik Luber said...

1. (71+138)/165 = 1.27
2. B1 4, B 3

Felt good today

Paul Klein said...

1. 100 + 190bwt = 290 / 250#cgp = 1.16

2. B1= 4 reps B2 = 1 rep

Steve Howell said...

A1: 116kg (255#)
A2: 42kg (93#)

93#+180# = 273/255# = 1.07

B1: 4
B2: 2

Derek said...

1. (70 + 185)/235 = 1.09
2. B1: 4, B2: 2

Yesterdays WOD
A. 320
B. 4
C. L: 8, R: 6
D. 66 sec

Chase said...

1. (98+185)= 283/245= 1.15
2. 6 reps @ 205 bench
4 reps @ 247 (62+185) chinups

Danny Davis said...

1. 110 + 175 = 285/265 = 1.075

2. B1 4, B2 3

Pfeifdog said...

1.(75+240)/285 = 1.105
2. 5,3

Peps (Pete Seguin) said...

Making up yesterday's session
A. 295 lbs
B. 5
C. R11 L11 @ 55lbs (just under 1/3 bw of 170)
D. 127 sec.

Jon Sinclair said...

1. (80+150)/175 = 1.31

Bench press was feeling very weak

B1. 6 or 7 (at 77%)
B2. 4 at 75%

Eric Montgomery said...
This comment has been removed by the author.
Eric Montgomery said...

1. 1.16 (115+205)/275
2. 4, 2

Notes:
A1--225, 245, 265, 275, 285F. Previous PR at 30X0 was 280.
A2--70, 88, 96, 105, 115. Matched previous PR.
B1--Failed on rep 5. Muscles failed in a hurry from time under tension.
B2--Ditto. Couldn't move at all after rep 2.

Anthony Skvarka said...

1. (110+180)/255= 1.14
2. B1 5, B2 3

mhamilton said...

A1.225
A2.90
Score: (90+166)/225=1.14

B1.4
B2.2

Michael McCabe said...

1. (95+190bwt)/220 = 1.29
2. B1-4 B2-2

brian cilento and others wondering about the 85% stuff, take a look at this discussion from back in august 2009 (scroll half way down to the one titled "finding the groove"), where you may not find answers but at least some food for thought.

http://optimumperformancetraining.blogspot.com/2009_08_01_archive.html

Michael McCabe said...

oh and coach thanks for getting the search by month/year function on the right side of the blog again, there is so much wisdom within those links!

BK said...

1. (60+200=260/235= 1.10
2. 5,2

Scott Hoadley said...

1. 70+155=225/170=1.32

2. 6,3

Rudy Tapalla said...

1. 1.08 (95+170/245)
2. 3, 3

Steve Smith said...

1. (150# + 195btw#) / 295 = 1.17

2. B1 3, B2, 4

Steve Howell said...

good to see you back steve smith!

Steve Smith said...

Rory, thanks bro. Good to be back.

unit said...

1. 1.11 [135+186 / 290]
2. 4,4

'cool down'
Cindy with 50lb wt vest and ring pushups
13 rnds + 10 pushups

~gm2

Stephen B. said...

1. (115+178)293/275=1.06

2. B1.4 B2.2

Pete @ CFN said...

1. 110+169=279/235= 1.18
2. 6, 3

Dustin said...

1. (113+182) 295/275=1.07

2. 6@235, 2@98

**PR on my 1RM pullup (113) - felt strong on my close grip bench**

Ali Loach said...

@ Michael McCabe
Thanks for pointing that out. I can remember reading that when it was initially posted and being so confused. I just read it again and it was like a light bulb turned on!

Cody B said...

1: (100+160)/275= .95
2: 4,1

hbabs @cfn said...

F/31/130

1. 25+130/100 = 1.55
2. 4, 1

PTS said...

1. 1.16 = (90+193)/ 242
2. 4,2

joey warren said...
This comment has been removed by the author.
joey warren said...

A. (130+185/285) = 1.1
B 3,4


*B2 = 85% of 31 - BW

Siu said...

1. (50+145)/130=1.5
2. B1=4, B2=1

Then Sorensen Test (I missed yesterday and am running a 5K on Saturday so skipped the BS) - 193 seconds

Rainer Hartmann said...

Finally a workout that doesn't involve knee action.
(65+155)/155 = 1.42
B1 4 (135#)
B2 4 (55#)

Sorensen test 135 seconds

Simon L said...

1. (115+170)/225=1.27
2. B1 4 B2 3

Brian Gregory said...

Results on tomorrow's post - 10/1/10

Soren said...

1. (64+176/211)= 1,13
2. B1 6, B2 3

Got the man flu now, will be out for a few days, finally back on coffee but have been run down with too many nutrition seminars and consults and not enough rest!
Time to curl up in the corner!!

Soren

Eric said...

40+180/155=1.42
b1- 6. B2- 2

DAVE X said...

1. 85+210=295/235=1.26
2. B1x6, B2x3

Christa said...

Part A
(35+140)/145 = 1.2

Part B
5, 3

The tempo killed me..burned me out fast!