 |
| new york, new york |
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:
Call me Mr. Neuromuscular Inefficiency.
1. (88+166)/198 = 1.29
2. B1 5, B2 3
Felt weak today.
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.
1. score = 80+165#bw=245/180=1.36
2. B1: 5@155#, B2: 3@68#
1. 1.09 (138+205=343/315)
2. 4, 2
1. 109 + 185 = 294/300 = .98
2. 5,3
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.
1. 80 + 170 = 250, 250/265 = .94
2. 3, 1
not happy with part 2
1. 90+155BW=245#/195=1.26
2. 5, 4
1. (100+175)/235 = 1.17
2. 7, 3
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!!!!!
1. 90+225/265 = 1.19
2. 4/1
1. (130+185)=315/265=1.18
2. 5,2
Steve Smith,
Glad to see you are back
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.
1. 0.93=(100+212)/335
2. 4, 4
Brandon
A1. 255
A2. 101 + 185 = 286
286/255 = 1.12
B1. 3
B2. 6 (chin touched bar on last rep, not over)
JacobSZ 29yrs/6'0"/169lbs
1. 1.188, [(140+169)/260]
2. B1 5 (225lbs), B2 4 (115lbs)
1. (100 + 176 BWT)/255 = 1.08
2. 5,4
left triceps and pec still sore form big dawg challenge burpees.
1. 90+155=245/185 = 1.32
2. 5/4
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?
Probs should have said I got up to 125# for bench and added 20# for the chins.
coach, any color on what these ratios should be and what the 85% rep test should be around? or what it tells us?
A1.225
A2.100
Score: (100+153)/225=1.12
B1.6
B2.4
A. 115+170(bw)/205=1.39
B1 5
B2 1
hey everyone
Part one
btw -195
part one;
110+195/265=1.15
Part two
bench- 4 and 3
(85+175)/245=1.06
1. (80+220=300/225) 1.33
B1. 5 reps@ 190
B2. 3 reps@ 68
B1. 8
B2. 2
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.
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!!
Score=1.02
(80+175=255)/250
B-1 @ 6 reps
B-2 @ 5 reps
1) 104.5(PB)+176=280.5/209=1.34
2) 5,3
95 + 190 / 242 = 1.14
Bench: 3
Pulls: 3
1. 110#+188#BW=298/250#cg= 1.192
2. B1 3, B2 2
My mittys are sore from the burpees as well.
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
1. (47.5+250) / 290 = 1.03
B1 - 4
B2 - 3
A1. 205
A2. 101 + 191 = 292
292/205 = 1.42
B1. 4
B2. 6
M/26/6'3"/195
Away yesterday. Pumped to start a new cycle.
1. (86.5+195)/227= 1.24
2. 5, 1
1. (71+138)/165 = 1.27
2. B1 4, B 3
Felt good today
1. 100 + 190bwt = 290 / 250#cgp = 1.16
2. B1= 4 reps B2 = 1 rep
A1: 116kg (255#)
A2: 42kg (93#)
93#+180# = 273/255# = 1.07
B1: 4
B2: 2
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
1. (98+185)= 283/245= 1.15
2. 6 reps @ 205 bench
4 reps @ 247 (62+185) chinups
1. 110 + 175 = 285/265 = 1.075
2. B1 4, B2 3
1.(75+240)/285 = 1.105
2. 5,3
Making up yesterday's session
A. 295 lbs
B. 5
C. R11 L11 @ 55lbs (just under 1/3 bw of 170)
D. 127 sec.
1. (80+150)/175 = 1.31
Bench press was feeling very weak
B1. 6 or 7 (at 77%)
B2. 4 at 75%
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.
1. (110+180)/255= 1.14
2. B1 5, B2 3
A1.225
A2.90
Score: (90+166)/225=1.14
B1.4
B2.2
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
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!
1. (60+200=260/235= 1.10
2. 5,2
1. 70+155=225/170=1.32
2. 6,3
1. 1.08 (95+170/245)
2. 3, 3
1. (150# + 195btw#) / 295 = 1.17
2. B1 3, B2, 4
good to see you back steve smith!
Rory, thanks bro. Good to be back.
1. 1.11 [135+186 / 290]
2. 4,4
'cool down'
Cindy with 50lb wt vest and ring pushups
13 rnds + 10 pushups
~gm2
1. (115+178)293/275=1.06
2. B1.4 B2.2
1. 110+169=279/235= 1.18
2. 6, 3
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**
@ 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!
1: (100+160)/275= .95
2: 4,1
F/31/130
1. 25+130/100 = 1.55
2. 4, 1
1. 1.16 = (90+193)/ 242
2. 4,2
A. (130+185/285) = 1.1
B 3,4
*B2 = 85% of 31 - BW
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
Finally a workout that doesn't involve knee action.
(65+155)/155 = 1.42
B1 4 (135#)
B2 4 (55#)
Sorensen test 135 seconds
1. (115+170)/225=1.27
2. B1 4 B2 3
Results on tomorrow's post - 10/1/10
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
40+180/155=1.42
b1- 6. B2- 2
1. 85+210=295/235=1.26
2. B1x6, B2x3
Part A
(35+140)/145 = 1.2
Part B
5, 3
The tempo killed me..burned me out fast!
Post a Comment