View Full Version : Pat's CABB

Pat McElhone
11-27-2009, 12:55 PM
This is my CABB, what is that? Performance Menu/Black Box. It is a mix of ideals from the CA WOD, Performance Menu articles and Black Box (METCONs)

Ht: 69", Wt: 77-79kg (Compete at 77)
Current on platform total: 185
Goal total 2010: 210


Olift: 3x wk (scaled)
BB/METCON 2-3x wk (may be same day or next day).

Pat McElhone
11-27-2009, 07:28 PM
From 24 Nov 09

In lbs:
Snatch - (135x1,145x1,155x1)x2-Scaled to 2 rounds-Lack aggression on the snatch

Clean & jerk - (165x1,175x1,185x1)x2-Scaled to 2 rounds

Back squat -245x6x2(scaled) - 3 sec pause in bottom

First CA WOD in about 1 year. Last time I tried, I could not recover. This time scaling rounds down.

Plan on BB(METCON) tomorrow morning.

Pat McElhone
11-28-2009, 05:11 PM
5 Rounds for time:

15 Double Unders
15 GHD Sit-Ups
15 Back Extensions


Felt GHD sit-ups the most.

Pat McElhone
11-29-2009, 01:37 PM
Mixed 2 CA lifts from last week:

Power snatch + hang power snatch + 2 snatch balance - 125lbs x 3 sets (scaled)

Power clean + hang clean + power jerk - 175lbs x 3

These were a little more aggresive.