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Overhead sit-ups
Monday December 3 2007

  • Front squat – 80% x 3 x 5
  • Clean deadlift – work up to 110% x 3
  • Push press – 5 x 3 - try to increase the weight from last week
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • DB Overhead sit-up - 15% BW/arm x 6 x 3
Post numbers and questions to comments.
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22 Comments
Derek 1 | 2007-12-02
Another very early Monday so I elected to hit the WOD Sunday FS 45 X 3, 95 X 3, 135 X 3, 160 X 3 X 5 Clean Pull 135 X 3, 160 X 3, 185 X 3, 205 X 3 PP 45 X 3, 70 X 3, 105 X 3 X 5 Ring P/U's 8, 8, 8 DB OH S/U 25 LB DB Per Arm X 6 X 3 Squats are feeling good. PP still don't feel so sporty with the left shoulder. I am going to have it checked.
David 2 | 2007-12-03
m/23/145# CFWUx3 Sans pull-ups FSQ #'s (45x3, 95x3 135x1) 145x3, 150x3, 155x3 ugly, 155x3better, 160x2 Deadlift K's 70kx3, 110kx3, 130kx1, 135kx1, 137.5kxm PP k's 40kx3, 50kx3, 60kx3 Pull-ups #'s +25x10 +25x7 +25x6 DBOHSU 15'sx6, 17.5'sx6, 20'sx6 Finished with 5 Handstand attempts and 2 sets of L-sits on the floor ~10sec
Dr. G 3 | 2007-12-03
Joint mobility + 3 min. x-c ski warmup All done on ~2 min. rest b/w sets and exercises Front Squat (80% x 3 x5): 89kg x 3 x 5 Clean Deadlift (110% x 3): 99kg x 3 Push Press (? x 3 x 5): 52.5kg x 3 x 5, 2.5kg added from last workout, felt good, also wanted to stay lighter as shoulders still pretty tuckered out Deadhang pullups (max reps x 3 sets): 12, 10, 6, first time doing deadhangs in forever, about half the reps of my kipping numbers DBs Overhead Situps (15% BW/arm x 6 x 3): 25#s x 6 x 3, I like these, feet secured under DBs One question--here at the PMenu, when the workout says just "pullups", is the default pullup here a deadhang? I ask because I have seen "kipping" added before, also because my weight belt for adding weight to pullups will not function well with kipping (I need to stay fertile at this point, so no swinging DBs around the crotch, thanks). I don't need to add weight to my deadhangs yet to get 10+ for three sets, I do need added weight for my kipping pullups by that standard. Thanks Coach!
pete 4 | 2007-12-03
I'm totally trashed from the Crossfit cert this past weekend, so I'm pushing this workout to tomorrow. Went for max attempts on Saturday. Stats: M/5'10"/180lbs/Scorpio Sn:95lbsx2,135x2,165,195x3(F),195(PR),200(PR) C&J: 135lbsx2,185,215, 235(PR), 240(F) Coach Rip and Tony Budding helped me tweak my form a bit. Once I got that I hit a 195 Snatch on my 4th attempt. Jason convinced me to go for 200lbs and I hit that on my first try. Hit 235 on the C&J but it was ugly. Pulled 240 but couldn't stand up w/ it. Coach Rip helped me improve my start which helped my 1st and 2nd pull. Now I have to work on integrating this.
Greg Everett 5 | 2007-12-03
Pull-ups and chin-ups with no qualifier means deadhang. I've been trying to remember to specify kipping when appropriate, but a good rule is that if they're in the strength workout, they're deadhang whether weighted or not, and if they're in the metCon, they're kipping.
Jeff G 6 | 2007-12-03
I started doing the PM WOD a week ago, beginning with the Oct. 1 WOD. My question is whether this strength cycle is going to mirror that which began on Oct. 1. In other words, should I continue with the Oct. WODs, or should I just jump in with the Dec. WODs?
Greg Everett 7 | 2007-12-03
Jeff -- Start in with the December workouts - same basic program, so no need to use October's.
Jeff G 8 | 2007-12-03
Wow! Thanks for the prompt response.
AW 9 | 2007-12-03
Front squat – 80%(125) x3x5 Clean deadlift – work up to 110% x 3 135#x3/155x3/175x3 Push press – 5 x 3 - try to increase the weight from last week (+10 = 125# ) Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets) 17/8, 10/6, 6/3 DB Overhead sit-up - 15% BW/arm x 6 x 3 (25#)
mrbourgot 10 | 2007-12-03
Front squat – 90kg x 3 x 5 Clean deadlift – up to 110kg x 3 Push press – 5 x 3 @67.5kg Pull-ups – 3 x max: 10-10-9. Rep 10 on set 3 was nose to bar. DB Overhead sit-up - 10kg/arm x 6 x 3 Cheers, Pete
Mike Donnelly 11 | 2007-12-03
Front squat – stayed at 95 form and ROM Clean deadlift – up to 205 x 3 Push press – 3 @120 Pull-ups – 3 x max(+ 10lbs.): 10-9-7. DB Overhead sit-up - 20lb./arm x 6 x 3 wow!
ec 12 | 2007-12-03
fs - 115# cln dl - my cln is so pathetic i went for a mildly heavy triple dl, 215 pp 105#, 110, 115, 120X2 have to add in pulls and situps tomorrow, ran out of time.
John Messano 13 | 2007-12-03
FS up to 165 Cln DL up to 225 PP - oops, forgot that one Pullups +10lbs: 12-10-8 DB OH SU 20-25-30lbs, 3 sets 6 ea
Scotty Hagnas 14 | 2007-12-03
FS: 210x3x3x3x3x3 CDL: 255x3 (went a little extra) PP: 145x3;160x3;175x3 Press: 127.5x3x3 No pullups - elbows are WRECKED from Friday - can't figure out why.... OH situps: 25x6x6; 36x6
DougM 15 | 2007-12-04
M/39/5'11"/170 burg w/u Fr Squat: 135x3x5 Clean D/L: 135x3, 145x3, 155x3 Push Press: 95x3, 105x3, 110x3, 115x3, 120x3 Pullups: 10,7,5 O/H S/U: 6.5 lbs/arm x 6 x 3
Allen Yeh 16 | 2007-12-04
Running a day behind I'll tackle this one today.
Jeff G 17 | 2007-12-04
Scotty, I don't know about you, but those cross-chops absolutely thrashed my elbows.
Stuart Orr 18 | 2007-12-04
Front Squat 240 lbs 3x3 squat clean 185x3x3 push press up to 175x3 face pulls x8-10
Jeff G 19 | 2007-12-04
Front Squat: 213# Clean Deadlift: 230# Push Press: 162# Pull-ups +25#: 8, 7, 7 OH Sit-ups: 50#
Allen Yeh 20 | 2007-12-05
December 4, 2007 shoulder prehab: stick dislocates - 10, 10, 10 glide kip - 10, 10, 10 OHS - stick x 10, 10, 10 split squat - 5L/R lateral squat - 5L/R rotational squat - 5L/R inverted hamstring (forward) - 5L/R leg swings side to side - 10L/R Burgener WU - 45 x 1 Front squat - 45 x 5, 95 x 4, 135 x 3, 175 x 1, 175 x 3, 175 x 3, 175 x 3, 175 x 3, 175 x 3 Push Press - 45 x 5, 95 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3 (superset with full rest 60 seconds) clean deadlift - 135 x 3, 185 x 3, 235 x 3, 255 x 3 pull-ups - 12, 7, 7 (superset with full rest 90 seconds) DB overhead situp - 50#kb at feet - 30 x 6, 30 x 6, 30 x 60 (rest 60 seconds) Notes: -Incorporated routine Robb mentioned in the #35 PM article about kyphosis - I haven't done stick dislocates in a while, the glide kips were harder than I thought they'd be. -Mobility drills from Mike Boyle + Mark Vestergen -CA WOD 3DEC07 -Front squat - Took me 2 work sets to get into the groove, felt good. - push press - This hurt my left elbow a bit, when racked up, dropping my elbows a bit really helped but then I wasn't able to rack it right. I'm going to try widening my grip a little and see if that helps? -Clean Deadlift - No problems here -pull-ups - I actually did better than I thought I would, still not great though. -DB OH situps - Did these with a rolled up towel the 2nd and 3rd set, it made a big difference.
joe wheeler 21 | 2007-12-07
fs 72.5 x 3 x 5 cln DL to 90kg regular DL 120-130-140 x 3 pp 5 x 3 - 60-65-70-72.5-72.5 max chins: 9-5-5 DB overhead situp - 12kg/arm x 6 x 3
Gordon Limb 22 | 2007-12-31
Front Squat 175 x 3 x 5 Clean Deadlift 155, 165, 185 x 3 Push-press 145 x 5 x 3 Chin-ups 12 kg 10, 8, 7 DB O/H situp 25lb/arm x 6 x 3
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