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Monday November 2 2009
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 2 x 4
  • Jerk - 84% x 3 x 2, 84% x 2 x 2
  • Clean pull off riser - 90% (of clean) x 3 x 3
  • Back squat - 90% x 2 x 4
3 sets:
A. GHR x 10
B. GHB sit-up x 15

Week 10

Questions? Get answers here or post in comments.
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Ben 2009-11-02
GHB?? I'm not sure what this movement is....
Greg Everett 2009-11-02
Ben - Same thing as GHD sit-ups. See here.
Ben 2009-11-02
Awesome. Thanks Greg!
Brian PCF 2009-11-04
602x1 (failed the next three sets)
803x2 (88kg rxd)
Clean Pull off 3″ riser
Back Squat
Abs as Rx'd.

This is going to be my last WOD for a while. I've done 10 Catalyst Athletics WODs since 10/20/2009 and I am crushed. Going to take a few days off and decide if I keep up with these or just take a dose every now and then on top of my CF WODs.

Really appreciate the thought that goes into this programming and it's opened my eyes to a lot of weaknesses that I have (significant lack of core strength to start), so thanks for putting this stuff up. I've also learned a lot as far as how programming should be put together, especially with respect to max power output v. prescribed weights on the METCONs that you've programmed. I'm more afraid of those than most of the CF WODs I've done.

With respect to the Oly lifting programmed, as a middling Crossfitter (me), this level of volume is crushing.

Would appreciate any feedback on how I can tackle this a little better, but my self-diagnosis is that I've entered that "over trained" zone and need to take some time off.

Thanks again.
ann S 2009-11-04
10 burpees
2 back and forth short way bear crawl
10 min AMRAP
10 DB Hang Power Snatch
20 situps
run down and back

2 rounds with additional power sntch and situps - short the run
Greg Everett 2009-11-04
Brian - I would suggest 2 basic things: 1, try cutting the volume down a bit (I'm assuming you're not doing anything in addition to these workouts - if you are, you should know what to do); 2) Start at the beginning of a training cycle. Jumping in partway through will pretty well ensure that you either can't complete the prescribed work, or that it will murder you.
Brian PCF 2009-11-08
Greg, thanks for the feedback, I was just doing the CA WOD.

I'll re-engage during the beginning of a cycle, think I have a lot of room for growth here.

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