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:

  1. AnonymousSeptember 29, 2010 at 9:14 PM

    Call me Mr. Neuromuscular Inefficiency.

    ReplyDelete
  2. Martin AltemarkSeptember 30, 2010 at 4:39 AM

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

    Felt weak today.

    ReplyDelete
  3. UnknownSeptember 30, 2010 at 6:04 AM

    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.

    ReplyDelete
  4. Joel B.September 30, 2010 at 6:43 AM

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

    ReplyDelete
  5. Chris DunkinSeptember 30, 2010 at 7:24 AM

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

    ReplyDelete
  6. dmarshSeptember 30, 2010 at 7:40 AM

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

    ReplyDelete
  7. Angelo FoscoSeptember 30, 2010 at 7:46 AM

    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.

    ReplyDelete
  8. brian cilentoSeptember 30, 2010 at 8:17 AM

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

    not happy with part 2

    ReplyDelete
  9. AnonymousSeptember 30, 2010 at 8:21 AM

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

    ReplyDelete
  10. calebgSeptember 30, 2010 at 8:23 AM

    1. (100+175)/235 = 1.17

    2. 7, 3

    ReplyDelete
  11. ChelseaSeptember 30, 2010 at 9:07 AM

    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!!!!!

    ReplyDelete
  12. Steve PinkertonSeptember 30, 2010 at 9:42 AM

    1. 90+225/265 = 1.19

    2. 4/1

    ReplyDelete
  13. CoachSeptember 30, 2010 at 9:43 AM

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

    ReplyDelete
  14. Rory HanlinSeptember 30, 2010 at 10:12 AM

    Steve Smith,
    Glad to see you are back

    ReplyDelete
  15. Jonathan ThomSeptember 30, 2010 at 10:22 AM

    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.

    ReplyDelete
  16. BrandonSeptember 30, 2010 at 10:25 AM

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

    Brandon

    ReplyDelete
  17. Marcus FillySeptember 30, 2010 at 10:32 AM

    A1. 255
    A2. 101 + 185 = 286

    286/255 = 1.12

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

    ReplyDelete
  18. Elgin Garage GymSeptember 30, 2010 at 10:37 AM

    JacobSZ 29yrs/6'0"/169lbs

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

    ReplyDelete
  19. StahlSeptember 30, 2010 at 10:42 AM

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

    ReplyDelete
  20. Patrick "Phatty" VuongSeptember 30, 2010 at 11:10 AM

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

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

    ReplyDelete
  21. Aly JansenSeptember 30, 2010 at 11:28 AM

    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?

    ReplyDelete
  22. Aly JansenSeptember 30, 2010 at 11:29 AM

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

    ReplyDelete
  23. brian cilentoSeptember 30, 2010 at 11:38 AM

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

    ReplyDelete
  24. DrewSeptember 30, 2010 at 12:28 PM

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

    B1.6
    B2.4

    ReplyDelete
  25. Matt MoralesSeptember 30, 2010 at 1:04 PM

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

    ReplyDelete
  26. david83September 30, 2010 at 1:04 PM

    hey everyone

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

    ReplyDelete
  27. Sean LeFlochSeptember 30, 2010 at 1:20 PM

    (85+175)/245=1.06

    ReplyDelete
  28. Chris CastilloSeptember 30, 2010 at 1:21 PM

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

    ReplyDelete
  29. Sean LeFlochSeptember 30, 2010 at 1:23 PM

    B1. 8
    B2. 2

    ReplyDelete
  30. Arjuna @ CFNSeptember 30, 2010 at 1:56 PM

    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.

    ReplyDelete
  31. Dr LisaSeptember 30, 2010 at 2:00 PM

    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!!

    ReplyDelete
  32. Matt ShannonSeptember 30, 2010 at 2:03 PM

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

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

    ReplyDelete
  33. AndySeptember 30, 2010 at 3:13 PM

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

    ReplyDelete
  34. DavidSeptember 30, 2010 at 3:17 PM

    95 + 190 / 242 = 1.14

    Bench: 3
    Pulls: 3

    ReplyDelete
  35. mattSeptember 30, 2010 at 3:34 PM

    This comment has been removed by the author.

    ReplyDelete
  36. Heavy EvySeptember 30, 2010 at 3:35 PM

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

    2. B1 3, B2 2

    My mittys are sore from the burpees as well.

    ReplyDelete
  37. mattSeptember 30, 2010 at 3:36 PM

    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

    ReplyDelete
  38. PDSSeptember 30, 2010 at 3:48 PM

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

    ReplyDelete
  39. NorCal ChrisSeptember 30, 2010 at 3:50 PM

    A1. 205
    A2. 101 + 191 = 292

    292/205 = 1.42

    B1. 4
    B2. 6

    ReplyDelete
  40. Alex DuncanSeptember 30, 2010 at 4:08 PM

    M/26/6'3"/195

    Away yesterday. Pumped to start a new cycle.

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

    ReplyDelete
  41. Erik LuberSeptember 30, 2010 at 4:19 PM

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

    Felt good today

    ReplyDelete
  42. Paul KleinSeptember 30, 2010 at 4:22 PM

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

    2. B1= 4 reps B2 = 1 rep

    ReplyDelete
  43. SteveSeptember 30, 2010 at 5:10 PM

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

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

    B1: 4
    B2: 2

    ReplyDelete
  44. DerekSeptember 30, 2010 at 5:15 PM

    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

    ReplyDelete
  45. ChaseSeptember 30, 2010 at 5:31 PM

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

    ReplyDelete
  46. Danny DavisSeptember 30, 2010 at 5:40 PM

    1. 110 + 175 = 285/265 = 1.075

    2. B1 4, B2 3

    ReplyDelete
  47. PfeifdogSeptember 30, 2010 at 6:00 PM

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

    ReplyDelete
  48. Pete SeguinSeptember 30, 2010 at 6:11 PM

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

    ReplyDelete
  49. Jon SinclairSeptember 30, 2010 at 6:20 PM

    1. (80+150)/175 = 1.31

    Bench press was feeling very weak

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

    ReplyDelete
  50. Eric MontgomerySeptember 30, 2010 at 6:23 PM

    This comment has been removed by the author.

    ReplyDelete
  51. Eric MontgomerySeptember 30, 2010 at 6:25 PM

    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.

    ReplyDelete
  52. Anthony SkvarkaSeptember 30, 2010 at 6:39 PM

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

    ReplyDelete
  53. mhamiltonSeptember 30, 2010 at 7:10 PM

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

    B1.4
    B2.2

    ReplyDelete
  54. Michael McCabeSeptember 30, 2010 at 7:30 PM

    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

    ReplyDelete
  55. Michael McCabeSeptember 30, 2010 at 7:31 PM

    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!

    ReplyDelete
  56. BKSeptember 30, 2010 at 7:44 PM

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

    ReplyDelete
  57. Scott HoadleySeptember 30, 2010 at 8:04 PM

    1. 70+155=225/170=1.32

    2. 6,3

    ReplyDelete
  58. Rudy TapallaSeptember 30, 2010 at 8:24 PM

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

    ReplyDelete
  59. AnonymousSeptember 30, 2010 at 8:26 PM

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

    2. B1 3, B2, 4

    ReplyDelete
  60. SteveSeptember 30, 2010 at 8:35 PM

    good to see you back steve smith!

    ReplyDelete
  61. AnonymousSeptember 30, 2010 at 8:35 PM

    Rory, thanks bro. Good to be back.

    ReplyDelete
  62. unitSeptember 30, 2010 at 8:49 PM

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

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

    ~gm2

    ReplyDelete
  63. Stephen B.September 30, 2010 at 8:52 PM

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

    2. B1.4 B2.2

    ReplyDelete
  64. Pete @ CFNSeptember 30, 2010 at 9:10 PM

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

    ReplyDelete
  65. DustinSeptember 30, 2010 at 9:14 PM

    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**

    ReplyDelete
  66. Aly JansenSeptember 30, 2010 at 9:37 PM

    @ 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!

    ReplyDelete
  67. AnonymousSeptember 30, 2010 at 10:04 PM

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

    ReplyDelete
  68. AnonymousOctober 1, 2010 at 6:26 AM

    F/31/130

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

    ReplyDelete
  69. PTSOctober 1, 2010 at 6:30 AM

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

    ReplyDelete
  70. joey warrenOctober 1, 2010 at 6:51 AM

    This comment has been removed by the author.

    ReplyDelete
  71. joey warrenOctober 1, 2010 at 6:54 AM

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


    *B2 = 85% of 31 - BW

    ReplyDelete
  72. SiuOctober 1, 2010 at 8:51 AM

    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

    ReplyDelete
  73. Rainer HartmannOctober 1, 2010 at 11:10 AM

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

    Sorensen test 135 seconds

    ReplyDelete
  74. Simon LOctober 1, 2010 at 1:32 PM

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

    ReplyDelete
  75. Brian GregoryOctober 1, 2010 at 1:38 PM

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

    ReplyDelete
  76. SorenOctober 1, 2010 at 4:59 PM

    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

    ReplyDelete
  77. EricOctober 3, 2010 at 8:21 AM

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

    ReplyDelete
  78. DAVE XOctober 3, 2010 at 1:17 PM

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

    ReplyDelete
  79. ChristaOctober 3, 2010 at 3:18 PM

    Part A
    (35+140)/145 = 1.2

    Part B
    5, 3

    The tempo killed me..burned me out fast!

    ReplyDelete