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Monday August 18 2008
Comments (38)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of sn) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (DB or plate behind neck) - 3 x 10
  • Lateral planks - 3 x max

Week 1S1

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38 Comments
Tarun Suri 2008-08-17
Is this teh new cycle or are we still in the rest week workouts?
MB 2008-08-17
I believe this is the start of the new strength cycle.

Back squat - 83% x 3 x 5 (100kg)
Snatch deadlift - 110% (of sn) x 3 x 3 (80kg)
Push press - 80% x 5 x 5 (60kg)
Pull-ups - 3 x 10 (20lbs, 15lbs, 10lbs)
Weighted sit-ups (DB or plate behind neck) - 2 x 10 (25lbs, 35lbs)
I skipped the planks
Greg Everett 2008-08-17
Tarun - Yes, this is the beginning of the new cycle. Forgot to add the note there.
Tarun Suri 2008-08-17
Thanks. I'll get started tomorrow for the first time ever on PM.

Please explain snatch deadlift and how it differs from a regular deadlift.
Matt Wichlinski 2008-08-18
snatch deadlift is simply a deadlift performed with a wider (snatch) grip
James-CF Boston 2008-08-18
Are lat planks a static hold or am I thinking of something else?
ec 2008-08-18
youre right, james - static holds.
kent 2008-08-18
6am Crossfit 15-12-9 135lb thrusters/muscle ups
back sqt 3x5 260
snatch dl 3x3 210
push press 5x5 155
pull up 3x10 35/26/26
weighted sit up 25lb
lateral planks 3 each side 1 min a piece
Thanks
Greg&Aimee
Alex Europa 2008-08-18
Back squat - 285 x 3 x 5
Snatch deadlift - 155 x 3 x 3
Push press - 150 x 5 x 5

Due to time constraints (work) had to do the core work at 7pm.
Pull-ups - 3 x 10 (25-lbs)
Weighted sit-ups - 3 x 10 (35-lbs)
Lateral planks - 3 x max (1:00, 1:00, 1:15)

Question about the planks. Is there a progression is I can do more than a minute (like there is for the planche/front lever). I suppose I could do weighted by holding a plate on my hip...any tips?
tommi k 2008-08-18
My first CA WOD today.Bwt 97kg,186cm
Had about year and a half break of heavy lifting(knee problems).Crossfit since Jan.-08.Now I wanna try something heavier again.
Current/all time 1RMs: Snatch 76/86kg,c&j 115/121kg,BS 160/172.5kg,FS 135/150kg,Pwr.cln. 116/128.5kg,Pwr.sn. 81/86kg,DL 215kg.
I`d like to get my Oly lifts back to old numbers.

today:
BS 132.5kgx3x4
Sn.Dl. 85kgx3x3
Push press 80kgx5x4
Pull ups 3x10xBw
Sit ups 3x8x10kg
Plank 2x1min.
John Messano 2008-08-18
(lbs)
BS: 165
SnDL: 165
PP: 95
Pullups: 10, 10, 7-1-1-1
Situps: (10+20lb)*2, 10
Plank*3*15-30sec (weak)

nice workout! situps nearly killed me.
Matt Wichlinski 2008-08-18
BS
365x5, 385x3, 385x3, 390x3, 395x3

SDL
265x3, 275x3, 285x3

PP
205x5, 210x5, 215x5, 225x5, 225x5

PU
2x10, 35x3 + 17.5x7, 22x6 + BWTx4

WSU
on bosu with feet anchored
20x10, 30x10, 30x10

1 min planks
120# prone plank x 30seconds
50# lat plank 30 sec

EricBrandom 2008-08-18
M/22/6'1"/185

Back Squat @ 295
Snatch DL @ 100kg
Push Press @ 75kg
Pullups (strict)
Sit up @ 25lb DB
Planks 1:30 holds

I'm excited for the new cycle
sandy 2008-08-18
are the pull-ups strict or can we do kipping pull-ups? thanks!
Tarun Suri 2008-08-18
BS = 160
PP = 85
SD = 115
PU = 10-8-5 (25lbs)
LP = 30-50 secs
Greg Everett 2008-08-18
Sandy - Strict in this case. Kipping when noted or when in a metCon workout
Angie P 2008-08-18
Newbie with some newbie questions...
1. Im fairly tall for a chick...6'3", and I had my deadlift corrected where my knees were straighter than Ive ever had them (used to be in a decent squat). So today when I put my hands in snatch position (to the collars for me) for this Snatch Deadlift, my a** was really in the air. Should I go back to more of a squat or keep it as is?
2. Are these weighted situps supposed to be as fast as possible like Crossfit, or more controlled?

Greg Everett 2008-08-18
Angie - 1. I want you to break the bar from the floor with your arms as close to vertical as possible. This will result in a slight shift in your back angle in the first few inches of lift, but you'll be able to stabilize and maintain after that. In other words, I want you to snatch/clean deadlift exactly as you pull a snatch/clean. If you're deadlifting for some other non-specific goals, your ass-up method is fine if you prefer it. 2. The sit-ups can be as fast as possible, but there should be no assistance of arm-swinging or the like (which should be rendered largely impossible by the need to hold weight - just don't fake it by leading with the weight, i.e. pushing/throwing it forward as you begin sitting up).
Greg Everett 2008-08-18
Angie - Forgot to mention on the snatch DL - flare your knees out to the sides until they're in contact with your arms in your starting position and continue flaring until the bar passes your knees. This will help you set up and maintain that more upright posture. Also, don't try to get the bar over the middle of your foot - it will start over the base of your toes.
DWag_AZ 2008-08-18
1st CA WOD:
5x3 BS 250 lbs.
3x3 Snatch DL 165 lbs.
5x5 Push Press 155 lbs.
3x10 Weighted Pull-ups +35 lbs.
3x10 Weighted Sit-ups +25 lbs.
3xMax Front Plank

Killer...thanks Greg
Angie P 2008-08-18
You rock, Greg. Thank you.
Richard Thomas 2008-08-18
Back Squat: 107.5kg
Sn DL: 80kg
Push Press: 72.5kg
Pull ups: BW
Sit ups: 10kg plate behind head

Good solis session!
JD 2008-08-18
Back squat - 137kg x 3 x 5
Snatch deadlift - 105kg x 3 x 3
Push press - 80kg x 5, 5, 5, 4, 4
Pull ups 3 x 10 first set with 25 lbs.
Weighted sit-ups 15 lbs. - 3 x 10
SD_Mikey 2008-08-18
Back squat - 225# x 3 x 5
Snatch deadlift - 155# x 3 x 3
Push press - 125# x 5 x 5
Pull-ups - 3 x 10 x 25#
Weighted sit-ups - 3 x 10 x 25#
Lateral planks - 3 x :50
Jonathan Dunn 2008-08-18
First CA workout....lovin' it!

M/34/6'2"/191#

Back Squat: 45#x5, 135#x5, 185#x1, 205#x3x5
Snatch DL: 135#x1, 185#x3x3
Push Press: 115#x5x5
Pullups: 3x10xBW(191#)
Weighted Situps: 3x10x10#
Lateral Planks: 3x30secs
James 2008-08-18
M/45?5'11"/192#

BS 5x3x170#
Sn DL 3x3x125#
PP 5x5x100#
PU 3x10 (all sets broken)
Wtd Overhead SU 3x10x35# plate
Side planks 3xmax/side (not timed)
David Ray 2008-08-18
First CA workout and cycle

M/32/6'2"/200

BS 215#x3x5
SN DL 150#x3x3
PP 115#x5x5
PU 3x10 (used kipping on the second half of all sets as I read too late that they were to be strict)
Wtd SU 10#x3x10
Lateral Planks 3x:30
George Heckert 2008-08-18
Back Squat: 220#x3x5
Snatch Deadlift: 154#x3x3
Push Press: 130#x5x5
Pullups: 3x10
Wtd situps: 25#x3x10
Lateral Planks: R: 43,38,39
L: 47, 32, 38
Jeremy Shepard 2008-08-18
Back Squat: 320x3x5
Snatch Deadlift: 185x3x3
Push Press: 155x5x5
Situps: 10x10, 20x10, 25x10
Lateral Planks: 30s, 30s, 15s
Overhead Shrugs: 95x8x2
ken c 2008-08-18
43/6'1"/188

back squat: 315
snatch deadlift: 205 205 225
push press: 160 165 170 (forgot my pp max)
pull ups: 10x25#, 10x20#, 10x15#
sit ups: no sit ups. still sore from 150 ghd sit ups on thursday.
hand stand holds: 1:12, 1:05, :55 (wanted to work on this)

angie p

you are pretty tall for a chick.
Mike Donnelly 2008-08-19
BS: 165
SnDL: 180
PP: 105
Pullups: 10, 10, 10
Situps:
Plank
Matt Dyson 2008-08-19
M/38/170/5'7" (The Kiwi from the Boston seminar)

First CA workout.

Back squat - 260# x 3 x 5
Snatch deadlift - 190# x 3 x 3
Push press - 135# x 5 x 5
Pull-ups - 3 x 10 + 10#
Weighted sit-ups (DB or plate behind neck) - 3 x 10 +20# med ball
Lateral planks - 3 x max 2:01, 1:12, 1:19

Great workout! Thanks Greg and Aimee.
Richard Thomas 2008-08-19
Good to see so many people joining in for the new cycle and posting!
jb 2008-08-19
Back squat - 185# x 3 x 5
Snatch deadlift - 165# x 3 x 3
Push press - 125# x 5 x 5
Pull-ups - 3 x 10 (DH no weight)
Weighted sit-ups (DB or plate behind neck) - 3 x 10 +15#
Lateral planks - 3 x max :60/:70/:90

looking forward to this new cycle
Jody Woodland 2008-08-19
M/45/6'0"/242, first CA WOD (officially anyway)

FS 225# x 3 x 5 (been doing a lot of BS, wanted a change)
SDL 225# x 3 x 3
PP 165# x 3 x 3 (much harder on wrists and elbows than regular press)
PU 3 x 10 assisted
WSU 3 x 10 @ 10#/25#/25#
Lateral planks 3 x 0:45
Wrist/forearm/elbow assistance work
Win 2008-08-19
M/44/176
First time doing CA WOD

Back Squat 195# x3x5
Snatch Deadlift 185# x3x3
Push Press 105# x5x5 (shoulder joints hurt today)
Pull ups 3 x 10 strict
Weighted sit ups (incline) 10#/25#/25#
Lateral planks 3 x 0:20
Jason Boag 2008-08-19
BS: 235 x 3 x 5
SDL: 170 x 3 x 3
PP: 155 x 5 x 5
PU: 10lbs x 3 x 10
SU: 10, 15, 15
LP: 1 min. x 3 for each side

carl 2008-08-20
BS: 190 x 3 x 5
SDL: 135 x 3 x 3
PU: 3 x 10 unweighted
SU: 3 x 10 on GHD with 26
Planks- L: :35, :41, 1:03 R: :40, :48, :1:09
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