Testing:
part 1:
AMRAP Chin Ups; rest 1 min x 2
rest 10 sec
Front Squat - 2RM in 10 min from on empty bar
rest 10 sec
Row 1 min for max cals
(score as total reps for 2 sets + 2RM load in # + cals)
rest 2 hours
part 2:
As many rounds in 15 minutes:
10 KB pistols -16kg/12kg - 1 KB held in front rack
10 R arm KB snatch - 24kg/16kg
10 L arm KB snatch - 24kg/16kg
30 double unders
(score as total reps - 60 reps/round)
rest 2 hours
part 3:
Press 1RM in 4 min - from an empty bar
rest 10 sec
Tabata Push Up - low reps
rest 10 sec
AMRAP KBS - 24kg/16kg in 4 min
(score as total weight in # + low score + total reps)
post total score of part 1 + part 2 + part 3 to comments
rest day Sunday
71 comments:
Quick question on standards for the KB snatch:
Does the KB have to touch the ground between each rep or does the arm just have to fully straighten into the hang position? Typically I see the latter but I want to make sure.
Thanks! Looks like a great test.
On the front squat are we able to warm up front squatting before we begin the test or does our first front squat start at the completion of the chins?
same question for the press. are we able to warm up pressing unload the weight and then start the timer with an empty bar?
For part 2 pistols do we HAVE to altwenate or does it not matter if I do 8 with one leg and 2 with another? Thx coach!
My knee is really not happy!
Will have a crack at parts of 1 and all of 3.
Good luck to all others
Soren
kb does not have to go to ground
front squat and press no specific movement warm up
pistols - alternate to get 5 per leg
Part 1:
31, 16 reps
2x#119,5 PB (95kg)
33 cal
I will do the others 2 parts tomorrow, but change part 2. The reason is that i´m tryin´to get my locals to start training crossfit and we will train together tomorrow, outdoor i the snow (KB deadlifts, stone jumps, bodyrows, running in snow)I hope the sun shines on us!
part 1
chins 25/20
Front squat- 110/154/174/194/204
this is the most I have front squated since hip injury
cals-28
Oops, i ment #209 2RM Front squats
Part 1: 289 points
F/30/130
Only part one today. Still getting into the swing of things.
34/11 new pr!
115#
19 cal
Part one
30 and 18 ( could have done more hand ripped really bad after first set)
290 for 2 reps ( I think new PR)
32 calories
Part two soon.
30, 21 ch
200# front squat
24 cals
=275
Part 1:
Chins: 33, 17
Front squat: 280# (300 is 1rm)
Row (damper 5): 30 cals
Total: 360.
Part 1
40/25
240
34
=339
Dissapointed with chinups. Still sore from the on the minute CTBs from Thursday.
Time to start posting!
I've been a quiet stalker/cherry picker for a while. Had to compress this one due to time constraints. (Rested about 30-40 minutes between parts)
Part I
Chins- 40, 16 = 56
2RM FS - 255#
Row - 33
Total - 344
Part II
4 rounds - 240
Part III
1RM Press - 195#
Tabata Pushup - 10
KB swing - 76
Total - 281
Grand Total - 865
Awesome tester....bring on the 1300's!!
Part 1:
Chins: 45/23=68
2RM: 255#
Cals: 33
Total: 356
Post workout shake, cooldown on the airdyne and stretch, along with a shower. Two hours rest and back at part 2.
Part1:
A. 10 + 7 = 17
B. 190x2
C. 31
= 238
rest 2 hours
Part 2:
body weight assisted pistols, 25lbs KB snatches
5 rounds + 10+10+10+13
= 343
rest 1.5 hours
Part 3:
A. 130
B. 7,7,7,7,7,7,7,7 = 7
C. 55
= 192
Total = 773
Part 1:
A. 35, 10
B. 135#, 225#, 275#, 285# 290#(20# PR)
C. 31 calories
Total = 366
2 Hours Rest
Part 2:
3 rounds plus 5 KB pistols Rx'd
Total = 185
2 Hours Rest
Part 3:
A. 135#, 175#, 185#, 190#(fail)
B. 7,7,7,7,7,7,7,7
C. 53 reps
Total = 245
Overall total = 796
No time for 3 Parts as Rx'd, so did Parts I and II, 32 minutes rest in between.
Part I = 367
PU = 47+21 = 68
FS = 264 (f on second at 275)
Row = 35 calories (damper at 5)
32 minutes rest
Part II = 302
5 rounds + 2 pistols
Total for Parts I + II = 669
Notes:
Wanted more PU but hands ripped. FS felt good - will get 125 kilos next time. First time doing KB snatch - awkward and hurt with ripped hands.
Overall felt better than I thought I would heading in.
Part 1:
50 + 20. Chinup amrap's
300. Front Squat
38 calories
Total = 408
Part 2:
5 rnds. 15min Amrap
Total = 300
Part 3:
185. Press
14. Tabata low
91. KB swings
Total = 290
Total for all WoDs today = 998
Extremely happy with Front Squat and Shoulder Press. Both huge Pr's!
10.5 weeks out from microfracture surgery on the left knee, so only Part 3 for me:
Press: 180
Tabata push-up: 11
4:00 KB: 86
Part 3 total: 277
Part 1:
Chin- 40/20
Front Squat- 265#(2) Hit 275# for 1, new 1RM PR and 2RM PR
Row- 26 cals
Total=351
Part 2:
As Rx'd 5 rounds + 2 reps
Total=302
Part 3:
Press- 145#
Push ups- 10
KBS- 81
Total= 236
Final Score= 889
Part 1:
33+17+340+33
423
Part 2:
7 rds +1DU
421
Part 3:
225+10+100
335
1179
not happy with my numbers at all. could not seem to ramp up the intensity. maybe i still need to recover from last weekend's comp, or maybe its just weakness...
322 + 250 + 207 = 779
Part 2 after work at 4am
Slept 7 hours
Part 1 and 3 done at 1pm with 10 minutes rest in between
part 1-
63 (huge pr) +38 - 101
300- (huge pr, not sure where that came from)
35
~ 436
7min rest
part 2
7rnds ~420
7min rest
part 3
185 (ties pr)
17
105
~307
total~ 1163
felt both knees 'tweak' on the last set of pistols...
Part I
30/21=51
245# 2RM
31 Cals
Total=327
Part II
6 Rds=360
Part III
125# 1RM
8
82
Total=215
Grand Total=902
Part 1:
54 + 30 = 84 Chinups
280 FS 2RM (equals 1RM PR)
38 cals rower
Total = 402
Part 2:
5 rounds + 24 DU
Total = 354
Part 3:
150 Press (5lb PR)
15 Tabata low
107 KBS
Total = 272
Score = 1028
OPT: New to posting, love the programming. Great tests of mental and physical strength, awesome.
Part 1:
25/16 reps
240# 2RM
38 calories
Score:
Part 2:
7 rounds
420 reps total
*Assisted BW pistols, knees weren't having it today
Part 3:
Press- 135#
Tabata Pushup - 10 (low rep)
KBS - 65, left too much in the tank I think.
*Notes: Not happy with Front Squat or Press, felt like I was gonna PR, eh new day tomorrow. Probably due to slight cold I've had lately.
Question: On double days/triple days what are big dawgs doing for Post WOD nutrition? Coach, what do you suggest? Thanks!
NW
Whoops, forgot a couple scores
Part 1: total score 319
Total Score: 949
Part 1
Pullups - 41,16 = 57
front sq - 250
Row - 37
= 344
Part 2
5 rounds + 13 reps
= 313
Part 3
Press - 145 (yikes)
Tabata low - 12
KB swings - 95
= 252
Grand total = 909
New max pullup PR, front sq tied old 1rm PR, and row was all out from the gate then hang on, so happy with first part.
Second part went well enough, never done KB snatch before, they got better during the workout. All double unders unbroken.
Press is 20lbs below PR, seems to imply that my shoulders aren't all the way back yet. Pushups went ok, 12 was perfect number to aim for. Did 50 unbroken swings, then sets of 10, then ended with 15.
Arjuna, what the hell man, couldn't have gotten 2 more swings in for 1000??? Slacker.
Part1. 325
Part2. 288
Part3. 225
Total= 838
Part1.
42,17 lost grip on 2nd set should've had more
235# PR
31 cal
Part2.
4 rnds +44
Pistols where slow never done KB snatch before took a bit to get used to them, DU's where good today
Part3.
135# still not back to where i was
13,13,13,13,13,13,12,11
79 grip was limiting factor
We did "Amazing Grace" at my gym today so had to tweak the wods a little
"Grace"- 1:38
rest 2.5 hours
Max press = 185lb (ties PR)
rest 5 min
part 1
60+29+265(PR)+36= 390
rest 2 hours
part 2
6 rounds + R arm KB snatch (low back got fatigued)
rest 7 min
tabata pushup
15/15/15/15/15/14/14/13
Unit, nice work today, do you use any kind of fueling during your 7 min rests or do you just power through 3 wods?
A) 25/20=45
B) 305
C) 34
total- 384
363 + 326 (NOT RX'D) + 282 = 971
NOTES
part 1:
50 (PR by 11 reps) / 16
265
32
part 2:
no KB on pistols. Heel elevated 1".
part 3:
175 (PR by 5#)
12
95 (70 UB; pr by 30 reps)
part 1
55(pr) +26 = 81
285(pr)
35
= 401
part 2
4 rds +1 = 241
pistols and kb snatches got better as the wod went along. getting more familiar with these.
part 3
165
13
93
271
total = 912
felt good today. left a few reps out there on part 2 but good learning experience on how to push awkward or not refined movements.
completed wod 1 and 2 off 4.5 hrs sleep then part 3 after a 1.5 nap. back to work 12 hrs night shift now.
total = 912
Pt 2 after 30 min active rest/rolling.
6 rounds-360
total after 2rnds-744
pt 3 after 25min rest
A)205
B)15
C)102
total-327
384+360+327
total= 1071
I'm cooked.
Part 2:
4 rounds and 10 pistols (knee tendonitis made left leg pistols hell) - 250 reps
Part 3:
Press: 205# (5#pr)
Push ups: 14
Kb swings: 84
- 303
Total: 360 + 250 + 303 = 913
Part 1
60+25+275(pr)+36= 396
Part 2
4rounds+30=270
Part 3
200#(p.r)+17+75
Total-958
Notes
p.r front squat 10#'s
p.r. press 25#'s
part 1 strong w/powerful row
part 2 lower back sever tightness
part 3 low back on kb again, press p.r was all adrenaline.
Goal was 1000+ so I need to do better.
438+305+285= 1,028
1. 64,30/310/34=438
2. 5rds + 5pistols=305
3. 175/12/98=285
3.5hr b/t each
thx Joey... nice job on grace... what's ur grace pr?...
as far as WOD strategies... I just powered through them 2day... not a lot of time 2 fuel between without feeling sick (tried it b4 and it wasn't pretty)... fueled in the am (but I'll have 2 admit my diet isn't the best... working on it)...
the WOD didn't really give me problems until the last few minutes/2 rounds of part 2, and the kbs (55lb db and the grip got fatigued)...
am fueling now post WOD with 2 bars, and some BBQ beef and pulled pork... feels gd!...
oh, and Rory... don't b disappointed with ur numbers brother... I think they r pretty all around impressive... u robot gorilla, you...
~gm2
Part 1:
45,17 - 285#(2RM PR) - 40cals
=387
Part 2:
5 rounds
=300
15min rest
Part 3:
155# - 13 - 82
=250
Total = 937
Part 1 felt great...could not recover in 1min on pullups. Not happy w/ 17 on 2nd set. Failed on 2nd rep of Front Squat at 295#.
Part 2 - KB pistols sucked
Part 3 - Very disappointed w/ my Press Max. Failed at 160#...I've been stuck at 155# for months.
At the family farm, could only do part 2, with powerblocks(dbs)
4rnds= 240
Full squats on snatchs.
Been fighting some lower back tweaks lately, to partially quote a phrase, It has been very very sandy lately.
I've been blending an Oly cycle, with this weeks training as I'm going to give AB provincials a go, think I'll be a doing it a bit smarter from here on, as I'm a bit spent. Hope do redo this tester properly.
Part 1 = 378
36/20=56
285#
37 cal
Part 2 = 225
3 rounds + 15 DU
Part 3 = 292
195#
14
83
Total: 895
Happy overall with the effort. Per usual, lost quite a bit with DU, though I am improving week to week finally. Doing 10-15 min 4x/week of DU work to deal with the deficiency. The pistols killed my knees...icing a lot the next day and a half.
Brandon
part 1 - 0+250+36=286
injured finger, couldn't do pullups (did amrap 45# DB bent over row with left handx2 sets before front squat instead - 54, 32 reps)
15 min rest
part 2 - 278
again, right hand could handle snatch bc of finger so all snatch with left hand. felt pretty terrible throughout this wod.
2 hr rest
part 3 - 155+10+91
really happy with part 3, press might be a pr, have never flown through tabata pushup like that
39/6'2"/199
Part I and 2 done back to back in a 45m period.
Part I:
A PU: 55/25
B FSx2: 140kg (308#)
C Row: 37
Total: 425
Part II: Skipped
Part II:
A SP: 85kg
B TPU: 8
C KBS: 100 - (2 seconds to spare)
Total: 295
Grand Total: 720 (425+0+295)
Set PR on Pullups and FS tonight. Still getting over sickness so I'm pretty excited I pulled off a few PR's when I'm mentally weak. Hit 50 KBS unbroken ?with 2:15 seconds left. Quick chalk, 3 sets of quick 10's, then finished off the last 20 while watching the clock count down. When I hit 50, I thought there was no way... Not!
Part 1
A:40 + 15= 55. Pathetic really
B:265
C:30
=350
Part 2
5 rounds + 2 reps
302
Part 3
A:155
B:10
C:74
=239
Score= 891
Unit, it was a tough day today, feels good to be done, gonna go eat a ton also. Thanks for the info! That was actually the first time ive done Grace RX. Ive done other forms of it like at 175lb squat cleans and 155lb.
part 1;
67+23+297+32 = 419
part 2;
6 rounds+10 = 370
part 3;
193 + 15 + 105 = 313
total = 1102
What a great day!
Part 1:
40/25 + 240+ 34=339
2 hours
Part 2:
4 rounds +5 pistols=245
3 hours
Part 3:
155 + 12 + 91 =258
Total=842 Pretty satisfied overall
Funny moment after part 3....Full post-wod protein shake exploded all over me as I shook it. I was a sticky, chocolate mess in front of the whole gym.
Pull ups - 40 (pr!) + 10 = 50
Front Squat - 225#
Cals - 30
Pt 1 total - 305
~20 min rest
metcon - 4 rounds + pistols
pt 2 total - 250
~6 hours rest
Press - 145#
Push ups - 10
KBS - 87
pt 3 total - 242
305 + 250 + 242 = 797
Wasn't able to swing the 2 hr rests today...got it all done though!
Part 1:
Pullups: 45/23
2RM front squat: 255#
Calories: 33
Part 2:
3 rounds + 2 reps
Total:182
Part 3:
Press 1RM: 185#
Tabata Pushups: 17
AMRAP KBS: 92
Total:294
Workout total: (356+182+294)=832
The second workout was my downfall. I really struggled with the kb pistols. The hyper-flexion caused my back to spasm bad! Was able to work out the kinks afterward however to come back with a good showing in part 3. I only had 20minutes to warmup and complete part 3, so I think I left something out there on the press. Oh well, next time.
Good effort today, liquid nutrition with protein, carbs, and glutamine worked well. No stomach issues and had good energy throughout the day. Need to keep improving on the pistols, and strengthen my posterior chain!
Part 1:
A. 42, 28
B. 265#
C. 38 Cals
Total=373
Part 2:
4 rds +10reps = 250
Part 3:
A. 165#
B. 8 reps
C. 98 reps
Total=271
Overall Total=894
part 1:
47+20=67
280
30
rested 10 Minutes
part 2:
4 Rounds=240
Rested 10 Minutes
part 3:
185+10+85=280
Total-897
Part 1
CU's-31,34(lost rhythm on 1st set0=65
F. Sq.-215lb
Row- 27cal
total=307
Part 2
6 rounds =360
Part 3
Press=150
T.P.U.=14
KBS = 101
Total= 265
Total score= 932
Still running a couple of days behind
Done on SAT
AM 115hpc X 5 unbroken box jumps
95hps X 5 row approx 1.27ave
PM 9 complete rounds on OHS/CTB
OHS at 120lb (failed one of each)
Done on SUN
AM PB 6.41/ 7.16,7.17, then 1000m
at 1.48/9 pace nothing in
tank for last 1000m
Will try and get complex in later today and do test in the week
Part 2
4.5 rounds, got through 12 KB swings
Part 3
115# max 1 rep
9 (low score tabata)
60 KB swings
Didn't have time to do 1st part, and did Part 2 and 3 with 10min rest in between.
Dabbled a bit with the dawgs today-
part one:
13+21
185#
28
part 2:
4 rounds
tabata PU- 7 low score
Weekend are still meant for FAMRAPS - my workouts outside, with "different" stuff together with the wife. "Happiness shared", as a wise man once said.
Managed to get a mashup of the tests in in the morning:
AMRAP pullups, 60s rest: 36, 20
10 sec rest
2RM front squat: 100kg (failed 2nd rep at 105)
10 sec rest
4 min to 1RM press: 70kg
10 sec rest
Tabata pushups: low score 10
Hard to front squat when breathing hard. Should have warmed up more, think that was what made pullups low.
60 min later, workout in the pissing rain with the wife
12 tire flips (200kg/not so heavy tire)
6 sandbag shoulder to overhead (50kg/30kg)
30 double-unders
9 tire flips (200kg)
9 sandbag shoulder to overhead (50kg/30kg)
45 double-unders
6 tire flips (200kg)
12 sandbag shoulder to overhead (50kg/30kg)
60 double-unders
time: 14:15
Resembled canadaian regionals final WOD. Fun stuff! Damn sandbag is a bitch.
Made a video of it: http://vimeo.com/16147323
Oh, was private now it's public.
5 K Run on Saturday
SUNDAY...
PART 1:
30+20= 50reps
185lbs x 2
26 calories (damper 8)
PART 2: no go (knees trashed)
PART 3:
110lbs
6
97 kbs
Part 1
31 + 16 = 47
+
300lbs
+
34 Cal
=381
Part 2
4rds, 4 reps = 244 reps
Part 3
215lbs
+
11
+
89reps
=315
Total score 381 + 244 + 315 =940
Disappointed with pull ups, tried a strategy that didn't work. Just missed 310 on the FS.
KB snatches are a pain, kept hitting my wrist/forearm - need work on it.
Had to PC the press weight because I had no rack.
Same mistake as cocopuffs; used 32kg kb for swings on part 3.
Part 1:
Pull ups - 32, 18
FS 2rm - 315
Row cal - 31
total: 386
Rest 10 min
Part 2:
5 Rounds
Pistols killed me, fell over twice on left leg.
total: 300
rest 10 min
Part 3:
Press - 195 pr
Push ups - 14
KB - 82
Total: 291
Score: 977
Part 1
41+17+235(pr)+26 = 319
rest 15 mins
Part 2 mod: bw pistols, 30lb kb snatches
5 rounds exactly = 300
rest 5 mins
Part 3:
Press = 135# (pr)
Part 1 only
28/15
150
21
PR for pullups and front squats!!
Running a day behind on test due to time constraints.
Part 1 = 357
53+30=83
FS 245
Row 29 cals
Part 2 = 295
4+25 DU
Part 3 = 280
Press 185
TPU 10
KBS 85
Total = 932
One hour reat b/t sets.
Great programing coach. Thank you very much.
Only did parts of it.
Part 1:
45+135 (did 10x2reps @60 every minute)+32
Part 3:
135 + 9 + 88
TOTAL:
212+0+232
part 1: (45+20) + 195 + 27 = 187
Part 2: (4x60) + 23 = 263
part 3: 125 + 10 + 87 = 222
Total: 672
My bad... missed out by 100.
part 1: (45+20) + 195 + 27 = 287
Part 2: (4x60) + 23 = 263
part 3: 125 + 10 + 87 = 222
Total: 772
Completed on Sunday the 24th
Total 971
Pt. 1- 35+22+290+30= 377
Pt. 2- 364
Pt. 3- 140+10+80= 230
Notes: At work and interrupted by numerous calls. Meals weren't when I wanted them to be either. Grip went too quick on pullups, strength wise I had plenty left. FS was about what I expected. Pistols tough and had a slight L glute strain from them or the snatches. Tough to finish pistols after that. Shoulders were done and press sucked. Glute pain made KBS a lot of fun. Was hoping for at least a 1000 total.
New total - 975
Correction on row cals - 34
Also forgot to note rest of 2-2.5 hrs btwn 1+2, 3 was completed Mon morning after about 6 hrs interrupted sleep @ work.
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