tues, sep 21, 2010

yes, that's PTS in there somewhere - warrior dash-er

A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Clean Pulls - 2 sets x 2 reps: rest 3 min
C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min

post loads and notes to comments
rest Wednesday, single Thursday, rest Friday, compete Saturday


Greg said...

Pt 2 from yesterday(1st as usual):

Sprints felt good this morning. Good opportunity to work on Pose. Some minor shin soreness, but I think this is residual from DU work. Row Z1 vice run - 3889m - nice and easy. Average HR ~ 118. This was a better fel than running for me (due to experience).

DAVE X said...

Damn, Pat! You're getting jacked! Keep it up brother.

David said...

A. 66, 72, 77, 82kg
B. 115, 115kg
C. 50, 50kg

DAVE X said...

Btw: started reading the Paleo Solution last night. I'm about half way through it and while nutrition, particularly Paleo, seems to be an issue I've been completely oversaturated by in the last year or so, Robb brings a completely different angle to the topic. It's funny, informative and if you enjoy his blog posts and his contributions to the Performance Menu, check this book out immediately.

Martin Altemark said...

Working backwards here. Mashup between yesterdays WOD. Need to get back on track soon.

A. snatches from yesterday: 2x(2x50kg, 2x52.5kg, 1x57.5kg, 1x60kg)
B. Snatch pull from yesterday: 2x80kg, 2x80kg
C. 2x3 Snatch balance@60%: 50kg
D. 3 rounds not for time 10 pistols, 20 DU, 10 TTB

Snatches was awkward today and ended up a little too much forward of me, but settled in on second round. Snatch balances felt great. Hard to imagine I had trouble with this excercise before.

Some easy skill work thrown in at the end.

brian cilento said...

a:155-165-175-185 x2

sore and tired this week

Angelo Fosco said...

Coach, how do you feel about doing some 10-15 minute Z1 runs after training 2 or so days a week? I just feel like I need to improve my running and think this may be a way to do it? Thanks!

matt said...
This comment has been removed by the author.
Paul Klein said...

A. 160/172/185/197
B. 265/265
C. 120/120

Done at Crossfit Hilton Head. Heath and Craig were very accommodating. If any big dawgs find themselves in the area, check them out.

matt said...

9/18 workout
1.35 GHD
2.35 Squats @ 225
3. 249 dbl und
4. 30 MU

DBL unders were awful, no rythm, no concentration, no good.

Kevin said...


a. 80, 85, 92, 97; 82, 87, 94, 100--in kgs

b. 286, 294

c. 135

All squat cleans on Part A. Definitely feeling more comfortable with them. Legs still sore, but getting better.

Bear said...

Part 1
Run 20 min @ Z1

Active rest 6-7 min

Part 2
A. 5 x 10 unbroken double unders
B. Snatch + 3 Snatch Balance, 3 sets: 50 kg
C. Snatch High Pulls - 2 sets x 2 reps: 80 kg
3 sets of
5/5 pistols
20 unbroken double unders
10 toes to bar

Pretty fresh legs and the running took care of the soreness that was left. Have never felt so fluid in the snatch and snatch balance and also the pistols came out nice! Harder on my right leg, still at bit stiff in "extreme" flexion since injury this summer, but it´s still a major breakthrough! Will come up with some more skillwork on thursday, one of the events on saturday are "Skills" whatever that is ;)

Anonymous said...

A: (165#,175,185,195)

B: 265#,265

C: 155#,155#

Hamstring still balled up but was a non factor with training session. Should be fully recovered by Thursday training session.

Stahl said...

All weight in kilos
A. 69,72,78,84; 70,74,79,84

B. 110, 120

C. 50, 54

Hamstrings cramped again during warm-up. Did mobility work for 30 min. and got through the WOD. The rest of my body feels great, it's just severe cramping in my hamstrings that's making the oly lifting and any squatting brutal.

Going to continue to roll and stretch. Really hoping this subsides by Sat. I've put too much work in to mess it up now.

Patrick "Phatty" Vuong said...

a. (125x2, 135x2, 145x1, 155x1) x2
b. 225, 225
c. 90, 90

Matt Shannon said...

A. 165/175/195/215
B. 305/305
C. 95,95,95,95

Notes: All movements felt pretty strong today. A little lingering soreness in my quads but should be gone by the end of the day.

For the snatch balance I did all sets at about 50% of my 1RM to work speed under the bar, solid squat landing with full lockout and active shoulders.

Kent said...

A 125,135,145,155:
B 225,225
C 105,115

light 1km run, stretching, and rolling to loosen everything up post WOD.

First set in A squat clean,push jerk. Second set power clean, split jerk.
First time using oly shoes for snatch balance. Way more solid!!

Chris Dunkin said...


no fire this morning. stopped here.

Jonathan Thom said...

A. 145/155/165/175 pounds
B. 245
C. 130

Chris Castillo said...

A. 185-195-215-235
B. 305
C. 145

soreness in glutes and hames gone. Calfs feel good too. Knees are a little sore, probably from deceleration on the sprints, should have given myself more room to slow down.

Jen Osborn @CFN said...

my shoulders and elbows are pissed off from saturday and all my handstand walking practice so today was not fun. wanted to quit very badly! kept pulls light b/c of them.

A. 110/115/125/135
B. 135
C. 75

BK said...

A. 160,170,185,195,165,175,195,205
B. 255

To get faster at running you must practice the skill ,fresh. Running for 15 minutes at a sluggish pace is just going to make you more inefficient unless your turning over ya hoofs at a clip above 90(180 on both feet a minute). My advice would be to lock into CFE and check out the drills and implement them into every warmup or a standalone session
Do it right...then do it faster.. then do it longer.
Just my 2 cents.

Steve Howell said...

part 1;
A: 68kgx2/73kgx2/78kgx1/83kgx1 for 2 sets
B: 120kg/125kgx2
C: 64kgx3x4

Jay said...

B.240 all sets
C.120 all sets

Heavy Evy said...

Dammmmm thought I had a mint condition Ardyne cycle off kiji for $65 bucks, but just found out it was sold for asking price before I arranged my pick up.

Fess Up, which Big Dawg in Edmonton, snaked me to it? Cause if so I'm coming to your home to use it next time it is rx'd.

Erik Luber said...

A. 45 kg, 49, 52, 56
B. 60 kg
C. 30 kg

Both squat clean and split jerk are improving. Did the best SJ of my life today at 52kg on the second round. Felt good. High pulls starting to feel better.

Krazy said...

@ BK

Got my BSc Longs in today and am stoked to use them tonight. Thanks boss

joey warren said...

A. 170/185/200/215 x 2
B. 275x2x2
C. 135x2x3

knees a little sore, but think day off will heal them

Angelo Fosco said...

1. (185x2, 195x2, 210x1, 225x1)x2
2. 300, 300
3. 115# all sets

Notes: All Squat Cleans and split jerks. Thanks BK, I will definitely check out CFE and try to incorporate that into my warm-up. Appreciate it!

Lars said...

A. 180x2, 195x2, 210x1, 220x1] x2
B. 275x2, 2 sets
C. 125x3, 2 sets

Everything felt pretty good today. Clean and jerks were all power cleans, with split jerks. Landing a little awkward on some, but better on most.

Clean pull felt fine.

Snatch balances were much better today.

Afterward I tried doing some OHS with my hands a little narrower then I normally do and it went pretty good. Really hope I can keep them in this close in upcoming workouts because there's a lot less stress on my wrists this way.

Greg said...

Pt 1 from yesterday:

PM: (all #)
A: 86/93/100/106.5 (based on max SN @ 133#)
B: 165 across
C: 285 (based on LBBS 1RM 315#) - this felt heavy today. I need to squat heavy more often.

Rip had a nice PSN vid on his sight that helped my with my arm cue (rotate the humerus inward) - of course it made the bar damn near leap up, causing some unsteadiness at the catch at first, but I worked it out. Be nice to see if this resolves my elbow issues.

Julian Cruz said...


Alex Duncan said...

A. 145/155/165/175
B. 215,225
C. 125

Felt really fast and strong under the bar today.

Added a 600m outdoor swim as well. 10:27

Pfeifdog said...


Anonymous said...


Stephen B. said...

A. (160/170/185/200)x2
B. 245/250
C. 120x3x3

mhamilton said...

A. 135,140,145,155 x1
140,145,155,160 x1
B. 225x2
C. 115x2

Power cleans and SJs. Nice improvement on getting under the bar more quickly from last week.

DAVE X said...

A. 185x2/195x2/205x1/215x1
B. 255x2/265x2
C. 125x3/125x3

@BK: I received the BSc gear tonight and loving it. It's been like Christmas around here lately with getting the Paleo Solution yesterday and coming home tonight seeing the package from FedEx sitting on my plyobox in the gym. Life is pretty sweet.

Poly said...

Heavy Evy:
I just picked up a new Airdyne today and turns out I don't want it, yours for $130.

NorCal Chris said...

A. 2x(125,135,140,150)
B. 165 each

Shoulder rehab

Don't know what it is but I'm feeling out of it and fried. Hopefully some rest will do.

Mike Perolio said...

A. 120-130-145-150
B. 200
C. 95

Christa said...

A: 85/95/105/110
B: 155
C: 65

Kyle F said...

Sept 20, 2010

Part 1
Snatch Pull: 185/185
Back Squat: 335/335

Part 2:
As Rx'd.

Anonymous said...

A. 135, 145, 155, 165
B. 2 x 2/195
C. 2 x 3/95

Soren said...

A: 60,65,70,75kg x2
B: 100kg
C: 50kg


Anonymous said...


A. No jerk after first two weights on first round. 81-87-94-100
B. 125-135
C. Used the PVC so I wouldn't aggravate my hip

Joel B. said...

A: (135X2, 145X2, 155X1, 170X1)X2
B: 210X2X2
C: time did not allow

warmed up and did some activity earlier in day at work...shortened rest periods just to get A and B in.

Drew said...


Siu said...

Been super behind in my posting but for the most part, still doing the work on the posted days. Here we go...

Friday, 9/17
Blend from 9/16 & 9/17
Part 1:
A. Power Snatch – 2 x 4 sets – 75-80%; rest 3 min
85lbs for all sets

B. Power Clean + Power Jerk – 1.1 x 4 sets; rest 3 min
125lbs, 135lbs (slight bend in arms), 135lbs (solid), 145lbs (f))

C. 20 unbroken chin ups; rest 2 min x 6
(scaled to 15 UB) Sets 1-5 UB, Set 6 was 13+2

Part 2:
Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3
rest 6 min
Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3
(record avg watts/rd)

1. 374.7 (179m)
2. 374.3 (179m)
3. 350.3 (175m)
4. 327.4 (171m)
5. 326.3 (171m)
6. 273.3 (161m)

It took 1 year, 5 months and 20 days but Pukie finally got me. It was gross.

Saturday, 9/18
GHD SUs – 30
BS – 24
DUs – 156
MUs – zero

Disappointing day. Have been so consistent on my MUs, even post-WOD. After having some time to reflect that evening, I was most disappointed in the break in my focus. A few misses into the 10mins of MUs and I was mentally defeated. I got frustrated and looking back, I already had it in my head that I wasn’t going to get on top of the rings. Next time, stay focused.

Monday, 9/20
A. (72lbsx2, 77lbsx2, 83lbsx1, 88lbsx1)x2
B. 135lbs, 150lbs
C. 221lbs
(rested ~10 minutes)
Sprints felt good
2 mile jog

Body felt so sore from Friday and Saturday that I considered not coming in. The work looked light enough that I decided to come in and get the blood pumping anyways and glad I did. Felt much looser after the workout then before. Now if only these squatting legs could run…

Tuesday, 9/21
A. 98lbs, 105lbs, 113lbs, 120lbs (squat clean + split jerk)
B. 155lbs, 170lbs
C. 66lbs for all sets

Body still feels sore from this weekend. Squat cleans were not smooth and most were power cleans + squat. Really focused on split jerk to get comfortable with the feet placement and stability. I still tend to find myself catching the bar forward of the frontal plane.

Then rolled out with my new foam roller while watching Glee! :D

Siu said...
This comment has been removed by the author.
Steve said...

A. 205,215,235,245 (x2)
B. 325
C. 165

Squat Cleans for all, felt good. Legs are finally getting back to normal. Jerks didn't feel great.

For those that are in the Charlotte area and are planning to come this Sunday for the Big Dawg Comp, shoot me an email so I can keep you posted on the schedule for that day.

Heavy Evy said...

A. 164,177,187,199
B. 264
C. 115

Used Hook grip on SB, and tryed pulling bar apart. Felt ok.

Buy low, sell high, I like your style Poly.

Michael said...

@ BK
Just got my compression pants in, they feel a little too small but I'm going to train in them and see how they work! Thanks!!

Kyle F said...

Sept 21, 2010

A: 185/195/205/215 (X2)
B: 185 (x2)
C: 135 (x2)

oly lifts are feeling good. Shoulder is feelin good to. I've been stretching and I can really tell when I'm setting up my lifts, no low back pain with ass to grass.

Krazy said...

A. all complete
B. 315
C. 115

derb said...


A: 135/145/155/165x2
B: 185x2
C: tweaked my back on monday so skipped this movement

Brandon said...

A. 160/170/185/195 x 2
B. 255/275
C. 115 x 2

Brendan said...

A: 150 160 170 185
B:225 275 275

unit said...

A- (185/ 185/ 205/ 205) x2
B- 275/ 275
C- 135/ 135