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Monday April 7 2008
Comments (15)  |  Help  |  Programs  |  Exercises

Danny Wright, Patch builder and coach demonstrating a vault
  • Front squat - 86% x 2 x 3
  • Clean pull - 105% x 2 x 2
  • Push press - 5 x 2 - add weight from last week
  • Pull-ups - 3 x max
  • Turkish Get-up sit-ups - 25% BW x 8 x 3

Post numbers and questions to comments.
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15 Comments
Anonymous 2008-04-06
Can we please see more pictures of that Danny Wright guy?
Arien Malec 2008-04-06
Weight and reps for TGU situps?
Mary 2008-04-06
I know there are pictures of me Greg please post them.
Aimee 2008-04-06
ya. I want to see more pictures of Mary Everett. NOT that Danny Wright guy.
John Planow 2008-04-06
What's a Turkish Get-up Sit-up? Is this just the first portion of a TGU? Thanks for your patience in answering my questions about these workouts. Quite a few new exercises versus the usuals from the CF main page.
Greg Everett 2008-04-06
John - Yes - Just do a TGU until the point at which you're upright and posted on your free arm.
Dreid 2008-04-07
Hi Greg, This time I have a completely new type of question! I was reading the letter Greg Glassman wrote on "virtuosity" from Aug05 and in it he mentions the "short, intense couplets or triplets that epitomize CrossFit programming." Is he referring to couplets of whole movements, like "Fran", for example? I figured you would know since you were part of CrossFit way back when, I think. Thanks, as always.
Greg Everett 2008-04-07
Dreid - Yes, couplets would be like Fran and Dianne, triplets like Helen or Cindy. Back then these were the type of workouts that dominated - the average duration of CF workouts has been creeping up over the last few years.
Craig Snyder 2008-04-07
Continuing with Dreid's comments, what is the benefit of the longer duration metcons? For me, being anaerobic for longer than 10-15 mintutes for a WOD just kills me and I am worthless. Are there benefits to be made with 30-45 minute anaerobic WODs?
Dreid 2008-04-07
Greg, So is the duration of the workouts increasing mean athletes are seeing greater benefits from that trend? Or do you know why they've gotten a little longer? What do you think about it?
Greg Everett 2008-04-07
Craig - I'm not totally sold on the longer duration WODs, at least not for everyone. Some people respond well, and for some, such training may be appropriate for their chosen sports. However, most activities of that duration are much more punctuated (football, for example - in an hour, the majority of time is spent resting with only very brief pulses of high-intensity work). Dreid - I can't say why the workouts have gotten longer. Obviously the Glassmans have decided this is producing better results, but as I said, I'm not totally sold on it.
Dreid 2008-04-07
Greg, Right on, thanks for responding so quickly.
Leo 2008-04-07
I had a blast, thanks for the invite. When will there be another Patch seminar?
Craig Snyder 2008-04-07
Front squat - 86% x 2 x 3: 45#x5, 95x3, 115x3, 135x2, 150 2x3 Clean pull - 105% x 2 x 2: 65#x4, 95x3, 115x2, 135x2, 155x2, 170 2x2 Push press - 5 x 2: 45#x5, 95x3, 115x2, 120 2x5 Pull-ups - 3 x max: 13/9/8 superset with: Turkish Get-up sit-ups - 25% BW 8x3: 35# Thanks Greg. That is along the lines that I was thinking as well.
prochargedmopar 2008-04-10
Oops, here's 4/7/08 M/38/172 FSQ 135,185,205,225 OHP 115,125,135x4,135x3 Chinup 25,35,40,45 M/13/112 6 rounds 14 suitcase DL 25# 7x Balance Ball situps 7x Back ext w/20# 7x knees 2 elbows 15:22
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