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Saturday May 23 2009
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Pull-ups - 3 x max OR rope climb - 5 total

Questions? Get answers here or post in comments.
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Todd S. 2009-05-23
Hey All,
So on days like this when it says heavy single, is that working up to a heavy single and if so what is the progression for working up to a single? Thanks for the help on that one.

Steely 2009-05-23
I am new to Catalyst (2.5 year crossfitter), been doing it exclusively for about a month now. When the Saturday heavy singles come up, do you give a few attempts like the CF Total, or just warm up well enough to hit a heavy one?
Greg Everett 2009-05-23
Todd - Yes - work your way up to the heaviest single you can manage that day. You're done at your first miss or on the last rep you feel is going to go up (if you miss one due to an obvious technical error that you believe you can correct, try again).Steely - See above. I distinguish between a max and a heavy single as such: for the heavy single, you do the above; for a max, you can give yourself up to 3 attempts at a given weight. If you miss a weight 3 times, you're done.
Aimee 2009-05-23
Todd & Steely-

more information on percentages and heavy singles can be found under the info link next to the wod:
"Often exercises will have other types of loading prescriptions, including heavy single and max or max for day. Heavy single indicates taking the exercise to the heaviest weight for a single rep that can be managed in that training session. This is determined simply by gradually increasing the weight until that criterion is met without any failed attempts. If an attempt does fail, but the reason for failure is obviously technical in nature, the athlete can make another attempt. Otherwise the loading increase should stop when the athlete completes a rep he or she is confident is approximately the best possible at that time. Max or max for day, on the other hand, is a genuine test of a maximal effort. In this case, the athlete can give him- or herself up to 3 attempts at a given weight. If after 3 attempts the athlete is still unsuccessful, he or she is done with that exercise."
Todd S. 2009-05-24
Thanks Greg and Aimee, I appreciate it, Hoping to mix and match with the CrossFit .com WOD's and see how that goes for a bit.

Thanks again,
ken c 2009-05-24
about how full is the slosh keg? we got plenty of kegs around our gym.
Steely 2009-05-24
Aimee, Greg...thanks for the clarification. I really appreciate it.

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