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Monday September 8 2008
Comments (30)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 3
  • Snatch pull - 107% x 2 x 3
  • Press - 4 x 4 med-heavy weight
  • Chin-ups - 3 x 90% of last Friday's reps
3 sets of:
  • A. GHD sit-ups  x 15 slow
  • B. GHD Russian twists x 20


Week 4S1

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30 Comments
Emily 2008-09-07
Should we be using any weight for the Russian twists?
Greg Everett 2008-09-07
Yes. Choose a weight that allows you to do the RXed reps.
Larry Lindenman 2008-09-08
Great new look to the website!!!!
Jesse Woody 2008-09-08
Greg, you're calling for 90% of last monday's reps for the chin-ups, but last monday we did 3x10 weighted as needed.

Should we go by last Friday, which was a max-rep chin-up day?
Dave Wagner 2008-09-08
Squat 3x2 @ 275#
Snatch pulls 3x2 @ 185#
Press 4x4 115#-135#-145#-155#
Chin-ups 14-13-8

New site looks great!
Greg Everett 2008-09-08
Jesse - Yes, sorry - that was supposed to be Friday.
donna m 2008-09-08
squat 135#
sp 70#
press 60#
chin ups 3x9

no ghd avail so i did ab mat with 10# and twist with 10#

john vernon 2008-09-08
i'm diggin the new look, nice work.
tommi k 2008-09-08
Back squat - 145,147.5,150kg
Snatch pull - 92.5kg
Press - 80kg,last set was a triple
Chin ups - 10,9,8, did 90% of last mon. Didn`t see the update and have no brains

GHD Sit up 3x15 slow
GHD Russ.twist 2x20x10kg
luca z. 2008-09-08
Cool new look guys, congrats!!! Hope all is good
saulj 2008-09-08
Great job with the new website, looks great!
Dallas Wyciskalla 2008-09-08
Squats 130 3x3
Snatch Pull 70 2x3
No press, bumbed shoulder
weighted Pull up 3x5 12, 16, 16
GHD ab workout
JP 2008-09-08
Greg,

It was nice meeting you at the Crossfit Olympic Weightlifting seminar at USD. I talked to you a little bit about competing and shoes. What were the shoes that you would recommend? Thanks for the great instruction at the seminar.

JP
Greg Everett 2008-09-08
JP - If you have a normal-wide foot, the Do-Wins and Botevs are good choices, or the VS Athletics, which are copies of Do-Wins. If you have a narrower foot, Adidas will fit better. VS are the least expensive.
Richard Vanmeerbeek 2008-09-08
Back squat - 130kg x 2 x 3
Snatch pull - 85kg x 2 x 3
Press - 60kg x 4 - 55kg x 4 x 3
Pull-ups - 3 x 12 + 18kg weight-vest (kipped)

3 sets of:

* A. GHD sit-ups x 15 slow (done on swiss ball)
* B. GHD Russian twists x 20 (10kg plate, arms straight)
Eric Brandom 2008-09-08
M/23/6'1"/180

BS: 320
SNPL: 225
Press: 165 - got tough later
Pullup: 3x18
GHD Workout: 20# ball for RT's
JP 2008-09-08
Thanks bro.
Matt Wichlinski 2008-09-08
BS 405x2x3
SP 260x2x3
P 185x4 195x4 205x4x2
CU 12 10 8

abs 10 lb bumper for twists
KCFB4 2008-09-08
BS - 275, 280, 290
SnP - 175
Press - 140, 145 x3 sets

GHD Russian Twist w 10lb

Nice new design and awesome wods
Matt Dyson 2008-09-08
BS - 265#
Sn pull - 185#
Press - 115# 125# x 3
Chin-ups - Did these before the change from Monday to Friday so I did weighted chin ups 3 x 9 reps at + 10#
3 sets of:
A. GHD sit-ups x 15 slow
B. GHD Russian twists x 20 + 10#
justin "Thor" 2008-09-08
Squat 285 lbs.x2x3
Snatch pulls 175 lbs x2x3
Press 4x4 155 lbs sets across
Chin-ups 5-5-5

3x15 45 lbs weighted Ab-mat sit-ups
JD 2008-09-08
Back squat - 150kg x 2 x 3
Snatch pull - 105kg x 2 x 3
Press - 4 x 4 60kg, 65, 62, 62
Pull-ups - 10, 8, 6
Richard Thomas 2008-09-08
Back Squat 112.5kg x 2 x 10
Snatch Pull 75kg
Strict Press 60kg (Failed rep 4 of 4th set)

3 sets of:
A. 15 x slow GHD sit ups
B. 20 x GHD Russian Twists with 8# Dynamax ball
Eva T. 2008-09-08
Greg,
Like the new look of the site!
ADR 2008-09-09
Back Squat 245# x 2 x 3
Snatch Pull 145#
Strict Press 105 x 4 x 4
Chin Ups - 11,11,11

3 sets of:
A. 15 x slow GHD sit ups
B. 20 x GHD Russian Twists with 10# DB
Alex Europa 2008-09-09
BS: 320 x 2, 320 x 1 (F), 315 x 2
Snatch pull: 140-lbs x 2 x 3
Press: 125-lbs x 4 (Right elbow felt tweaky, stopped after 1st set)
Chins: 3 x 10 (30-lbs)

3 sets of:
GHD situps x 15 slow
GHD Russian twists x 20 (25-lbs)

First day back from getting engaged in Switzerland! Felt great to be back in the gym, but didn't feel solid under the weight.
jb 2008-09-09
* Back squat - 90% x 2 x 3 - used 210#, tough
* Snatch pull - 107% x 2 x 3 - used 155#
* Press - 4 x 4 med-heavy weight - did 110#
* Chin-ups - 3 x 90% of last Friday’s reps - 14/10/10
Jonathan 2008-09-09
Back Squat: 225# x 2 x 3
Snatch Pull: 225# x 3 x 3
Strict Press: 120 x 4 x 4
Chin Ups - 11, 6, 6

3 sets of:
A. 15 x slow GHD sit ups
B. 20 x GHD Russian Twists with 25#
Jason Boag 2008-09-09
BS: 275 x 2 x 3
Snatch Pull: 165 x 3 x 3
Press: 125 x 4 x 2, 125 x 3 x 2
Chin-ups: 13, 13, 9

A. GHD Slow
B. Russian Twist - 20lb ball
MAWL 2008-09-16
BS: 270
Sn Pull: 145
Press: 135 - struggled, should have been able to do more weight
Chin-ups: 9,8,7

10 lbs. for Russian Twist
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