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23 Comments
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Kimi Kanda
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1 | 2009-12-28
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warmup:
elliptical 16 min, row 4 min, asst pullups 10@40kg, asst dips 10@40 kg, back ext x10x1, pushups 20 on knees, situps 20, squats 30.
BS: 50kg x3x5
Snatch DL: 50kg x3x3
PP: 40kg x5x1; 35kg x5x4
metcon (alternating)
assisted pullups:w/40/35/30kg assist x 8 x 3
machine situps: 40@17 + 20@20 + 40 crunches
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Joseph Santiago
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2 | 2009-12-28
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SO just to make myself understand a little better about the WO i am reading
Back Squat 83% of max, 2 set one at 3 and one at 5 correct? or is it 3 sets at 5 reps? now the pull ups are confusing to me to Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest. 8 sets of pull ups at 21 reps whats the 0 for?
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest. an please explain the GHB workout also. thanks |
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Jesse Woody
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3 | 2009-12-28
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Joseph, if you click the info link at the top of the WOD you'll find the answers to all of those questions. |
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scott craig
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4 | 2009-12-28
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Joseph,
Back squat = 5 sets of 3 reps at 83% of max
Pull-ups = 1 set of 8 reps at the tempo of 2 seconds down, 1 sec at the bottom, fast as possible up and no pause at top (21X0 is the prescription for the tempo)
rest 1 minute then preform;
Glute Ham Bench sit-ups = as many reps as possible with the tempo of 2 sec down, no pause at bottom, 1 sec up, no pause at top. Do not reach failure, stop just shy of failure (i.e. no failed reps).
rest 2 minutes then repeat the pull-up/GHB circuit 2 more times totaling 3 sets of the circuit.
The GHB sit up is essentially a roman chair sit up preformed on a glute ham machine/bench. |
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Gordo
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5 | 2009-12-28
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Weights in pounds
Back Squat 212x3x5
Snatch DL 160x3x3
Push press 135x5x5
3 sets
8 pull-ups 10,15,20
GHD Sit-ups 25,20,18
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Neil Scholtz
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6 | 2009-12-28
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M/25/76kg/178cm
Back Squat - 133kg x 3 x 5
Snatch Deadlift - 93kg x 3 x 3
Push Press - 78kg x 5 x 5
Pull ups:
1st set - 8 reps with 10kg weight vest
2nd set - 8 reps with 7.5kg weight vest
3rd set - 8 reps with 7.5kg weight vest
GHB sit ups:
1st set - 45 reps
2nd set - 40 reps
3rd set - 30 reps |
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JCW
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7 | 2009-12-28
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back squat- 245, based it off my max on saturday which was ass to ankles squat. really trying to get stronger at driving out of the bottom with heavy weight.
snatch dl- 210, once the weight gets heavier for me I shoot my hips to quickly, really trying to keep the back angle even on the first pull
push press- 165
GHB sit ups- 35 30 25 |
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Joseph Santiago
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8 | 2009-12-28
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AH HA!! learn something new everyday. Thanks for the help.. |
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Sam McGowan
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9 | 2009-12-28
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33/178#/71"
Squat - 225#x3x5
Sn DL - 185#x3x3
Push Press - 145#x5x5
Pullups with 45# DB - 8,8,7
GHD Situps - 20, 15, 15
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Kyle Pichie
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10 | 2009-12-28
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M/22/165#/
Back Squat - 230# x 3 x 5
Snatch Deadlift - 175# x 3 x 3
Push Press - 170# x 5 x 5
Pull ups:
1st set - 8 reps with 12kg weight vest
2nd set - 8 reps with 16kg weight vest
3rd set - 8 reps with 16kg weight vest
GHB sit ups:
1st set - 30 reps
2nd set - 25 reps
3rd set - 13 reps |
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Scott Pauly
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11 | 2009-12-28
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43/yom/200lbs
Back squat - 140kg x 3 x 5
Snatch deadlift - 100kg x 3 x 3
Push press - 80kg x 5 x 5
3 sets:
A1. Pull-ups 8kg x 8; 12kg x 8; 16kg x 8 |
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Gene
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12 | 2009-12-28
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HEAVY DAY!
BS 225#
Snatch DL (added 3% to the 170# I used last week, but my actual max is 145#) 180#
Push Press 135#
No time for additional work... |
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TeddyB_SC
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13 | 2009-12-28
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B Sqt - 121
Sn Dlift - 87
P Press - 53 |
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Rice Owls Catalysts
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14 | 2009-12-28
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C: BS:280 SnDl: 205 PP: 170
E: BS:230 SnDl: 170 PP: 115
Dad: BS: 175 SnDl: 170 PP: 5X5 ring dips
WOD: C: 25# PU, 20,20,17 GHD
E: unweighted PU, 15,13,13 GHD |
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John B
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15 | 2009-12-28
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BS - 175#x3x5
SnDL - 140#x3x3
PP - 115#x5x5 |
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David Tug
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16 | 2009-12-28
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Is this stuff CrossFit? |
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Ian Carver
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17 | 2009-12-28
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Back Squat
83%x5x3= 305 Lbs (screwed up the reps/sets)
Snatch D/L
114%x3x3= 235 Lbs
Push Press
87%x5x5= 175 Lbs
Felt better today despite a bit of a hangover... |
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Rex
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18 | 2009-12-28
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David,
Catalyst Athletics' Strength and Conditioning blog is located here:
http://www.gym.cathletics.com/
Hope that helps. |
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Greg Everett
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19 | 2009-12-28
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David -
Depends on who you ask. But no. |
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Rex
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20 | 2009-12-28
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I second that "No"! EHHEHEEHEHEHEHEHEHE! |
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Mike Maruffi
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21 | 2009-12-29
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Back Squat - 155kg x 3 x 5
Snatch Deadlift - 129kg x 3 x 3
Push Press - 77kg x 5 x 5
Pullups, GHB situps
1: 8, 30
2: 6, 22
3: 4, 20
For pullups, first number is the number of strict pullups completed. Added small jump to finish the set, keeping the prescribed pace. |
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Alexander Miezin
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22 | 2009-12-31
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22 year old male, 5'9, 185 lbs.
Back Squat: warm-up 135 lbs. x 5 225 lbs. x 5 working sets: 305 ls. x 5,5,5
Snatch Deadlift: warm-up 135 lbs. x 5 working sets: 190 lbs. x 3,3,3
Push Press: warm-up 45 lbs. x 10 135 lbs. x 5 working sets 140 lbs. x 5,5,5,5,5
Pull-ups: BW x 10,10,8
Sit-Ups: 28,20,15
Thrown in:
Seated Calf raises: 90 lbs. x 12 135 lbs. x 12,12
BB Bench: 135 lbs. x 10 140 lbs. x 5 150 lbs. x 5 160 lbs. x 7 |
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LK
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23 | 2009-12-31
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51F/125#/64"
done 12/31/09 (after a rest week)
BSQ: 120#
SN DL: (70#max) 90#
PP: 70#
3 sets as rx-ed
PLU - red band
GHB SU - subbed 15#KB overhead SU - 23/24/20 |
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