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Monday March 31 2008
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Sandbag Turkish get-ups
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claude 2008-03-30
how exactly is a db overhead situp done? I could not find it in the demos....kickin off these wods tomorrow after a year of cf...im stoked!!
Greg Everett 2008-03-30
Claude - Regular sit-up with feet anchored and holding 2 dumbells with locked elbows overhead the whole time. See this photo.
claude 2008-03-30
cool, thanks a lot for answering so quickly....and i am assuming a snatch deadlift is a dl from the beginning snatch position? sorry should have included that before
Greg Everett 2008-03-30
Claude - Yes - Deadlift exactly how you'd lift a snatch but without the speed and additional ankle extension/shrug.
claude 2008-03-30
thanks, lookin forward to it
sarena kopciel 2008-03-30
Gotta say Aimee does not look too happy in the DB situp pic!
I think I know the answer, but I am asking anyway. I am not meeting my coach tomorrow and dont have a place to lift (just a regular gym or CFNYC), would it be crazy to go to CFNYC and do Fran? MY main concern is that I have a meet 2 weeks from today and have truthfully done no metcon for months now.

If (I assume) the answer is no, any thoughts on what I can do in a regular gym that will not be counterproductive? Thanks
Greg Everett 2008-03-30
Sarena - Squat! Deadlift! Push press!
sarena kopciel 2008-03-30
If only I could find a bar or bumpers tomorrow that would make that possible Greg!
Can I work with DBs? I could FS, DL (1hand or 2) and PP with 2 DBs!
Greg Everett 2008-03-30
You can't even find a bar and iron plates! What kind of gym are you planning on going to? Curves?
sarena 2008-03-30
the gym in my building! There are a lot of those bodybars though along with a jacuzzi, a pool and tons of machines I wouldnt know what to do with!! But there are tons of DBs!
Greg Everett 2008-03-30
Weak. Do some DB snatches, cleans and jerks, and then go do some contrast hydrotherapy in the pool and jacuzzi.
sarena kopciel 2008-03-30
Thanks for the speedy responses! Will do coach!
But i did email my coach if he or his lifters will be around tomorrow. Will wait and see! I am only with him a week so am not sure of schedule yet!! I do love working with him though. Do you know him, Nick Curry?
Jason Ackerman 2008-03-31
275lb. Squat 2x5
165lb. Snatch DL 2x2

Then did 30 Muscle-ups for time 8:32
Craig Snyder 2008-03-31
Bsquat, 84%, 2x5: 45#x5, 95x3, 135x3, 165 2x5
SnDL, 110%, 2x2: 65#x3, 95x3, 115x3, 135x3, 145 2x2
Push Press 5x3: 45#x5, 65x5, 95x3, 115 3x5
Chin ups 3xmax: 10/8/7
DB OH situps: 3x8 with 2 20# dumbbells
claude 2008-03-31
BSquat- 295x2x5
Snatch Dl- 190x2x2
Push Press-5x3-155,175,185,195,205 (not great lockout at 205)
chin ups-25,20,20 (deadhang)
DBOHSU-3x8 w 2 25lb DBs
first day, thanks for these wods...really liked it
John Planow 2008-03-31
Hey all, I've just started lurking around the Catalyst Athletics site and I have a question about how today's should be completed. Do you complete all sets of each exercise before moving on to the next exercise? How much rest between sets?

Please let me know if this kind of stuff is posted somewhere. I didn't see it in the WOD info page. Thanks.
Greg Everett 2008-03-31
John -

Yes, the strength work should be performed as such - each exercise independently with as much rest between sets and exercises as you feel necessary (2-4 min or so). The metCons that appear are done in the CF style of rounds for time and noted accordingly.
prochargedmopar 2008-03-31


5,4,3,2,1 reps of

SQ 135,225,275,295,315

SnDL 135,225,275,305,325

PPress 115,145,165,185,195

He got rained out at school track so he did.....
5 rounds for time of

50 back extension
30 8# Wallballs

Total: 24:46
Dreid 2008-03-31
Hi Greg,

I've run into some time restrictions as I'm finishing up a thesis at school, so I was curious if there is a way to trim down the WODs somewhat so they can be done faster. My first thought was just to do crossfit for a bit, but I'm really enjoying these WODs and feel my strength needs more attention than it would get with pure crossfit. I read through your article on integrating weightlifting into crossfit and had a bit of a mental overload, so I thought it might be simpler to modify the WODs?

Thanks, as always.
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