For time:
700 m row
20 sit-ups
10 sandbag cleans to shoulder – 40% BW
500 m row
30 sit-ups
13 sandbag cleans to shoulder
300 m row
40 sit-ups
15 sandbag cleans to shoulder

Post numbers and questions to comments." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday December 5 2007

  • Back squat – 80% x 3 x 5
  • Snatch pull – 103% x 3, 105% x 2, 108% x 1
  • Rack jerk – work up to a heavy single

For time:
700 m row
20 sit-ups
10 sandbag cleans to shoulder – 40% BW
500 m row
30 sit-ups
13 sandbag cleans to shoulder
300 m row
40 sit-ups
15 sandbag cleans to shoulder

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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Scotty Hagnas 1 | 2007-12-04
This is going to suck!
John Messano 2 | 2007-12-04
can you suggest a sub for cleans? i'm thinking of using a DB.
Dr. G 3 | 2007-12-04
Yes, a veritable suckfest it shall be. Praise be for rest Thursdays!
John Messano 4 | 2007-12-04
sorry, i am referring to sandbag cleans. I'm certain not to find a sandbag at my pretty fitness center.
Sam Cannons 5 | 2007-12-05
John use a skinny personal trainer :) Or more realisticly take a heavy duty back pack to the gym and put a weight plate and a couple of towels it it or a couple of med balls if its big enough...
Sam Cannons 6 | 2007-12-05
On sub's can any one suggest something different for the row other than SDHP ?? Its like crazy hot in NQ now, i need an ice bath set up.
Derek 7 | 2007-12-05
Back squat 45 X 3, 95 X 3, 135 X 3, 185 X 3 X 5 DB Incline Press 40 X 6, 45 X 5, 50 X 5, 65 X 3 Snatch pull 65 X 3, 95 X 3, 115 X 3, 135 X 3, 140 X 2, 145 X 1 Rack jerk 45 X 3, 65 X 2, 95 X 2, 115 X 1, 135 X 1, 155 X 1, 160 X 1 For time: 700 m row 20 sit-ups 10 sandbag cleans to shoulder 55 LB's 500 m row 30 sit-ups 13 sandbag cleans to shoulder 55 LB's 300 m row 40 sit-ups 15 sandbag cleans to shoulder 55 LB's 13 and change for the time. I didn't have my watch with me this morning The BS's felt really heavy today. Really Heavy like almost fell on the second set. Inclines because I got some new toys and wanted to try them out. I will post a picture in my log. The metcon did suck but not as bad as if I had a heavier bag.
Mike Donnelly 8 | 2007-12-05
Messano: Come up to my garage for a 7:30pm workout. I have something rigged up for tonight. (If we need an extra 10lbs, bring Nate up and we'll throw him in there too.) Seriously, offer stands
John Messano 9 | 2007-12-05
1.BS 3 reps of 135, 155, 185x3 2.SN Pull 135, 155, 185 - first time with movement, this felt really clumsy. 3.Rack Jerk 135, 155, 185f - panicked, did pushpress instead, 185f - complete failure to aggressively get under bar Metcon: sub'd 65lb DB for sandbag, else as rx'd. time-17:35 Sam - thank you for the idea. most of the trainers at my gym are tiny little cupcake women, I would have grabbed a couple, but the DB was more accessible. Mike - thanks, pal. I'm all done. I'll visit CF Yardley soon for instruction on my Cleans and Snatches.
Dr. G 10 | 2007-12-05
Today's CA WOD: Back squats (80% x 3 x 5): 75kg x 3 x 5 Snatch pulls (103% x 3, 105% x 2, 108% x 1): 72.5kg x 1, 75kg x 1, 77.5kg x 1 OOPS, I only did one rep per set! Oh well. MODIFIED KBs Jerk: 70#s x 5, no good rack to jerk off of yet, gosh that sounds bad Metcon: 18 15# CBs Overhead swings 35 53# KB Sumo Deadlift High Pull 20 decline situps 10 punching bag cleans to shoulder 13 15# CBs Overhead swings 25 53# KB Sumo Deadlift High Pull 30 decline situps 13 punching bag cleans to shoulder 8 15# CBs Overhead swings 15 53# KB Sumo Deadlift High Pull 40 decline situps 15 punching bag cleans to shoulder 17:54 Decline situps were rough, that's where all the extra rest time came in, last set of 40 went 10, 9, 8, 7, 6. Ouch. I want to make up the extra snatch pulls I forgot over lunchtime. I've had a little orthostatic hypotension when standing up too quick this morning--I believe it's a combination of the hard metcon, not enough sleep lately, and some goji berry (a nightshade) that recently snuck by me in a new herbal tea that I was trying (Traditional Medicinals' Daily Detox tea, FYI, lycium is goji berry). Nightshades really strain my adrenals and make me snap awake about 1-2 hours too early. Live and learn. On another note--I'd like to warn anyone else who doesn't want religious solicitation during their workout, I suggest you don't say anything religious-sounding (like I did above with the "praise be...") before your outside workout. So I'm outside (close to a busy Tucson intersection) doing my metcon. You know, trying to experience G-d in my own PRIVATE way. In a window reflection, I see a guy in a shirt and tie approaching my direction. I think, I sure hope he isn't planning on talking to me. He comments on my workout, that he saw me from the road, how hard it looks (no sh--, Sherlock! Was it the steam coming off my head or my heavy breathing that gave it away???), and ***that he doesn't want to interrupt my workout***. He tells me he's going around sharing God with people. I say leave the pamphlet just inside the door, buh-bye! F---ing Jehovah's Witnesses. If I want what you've got, I'll come get some. If you want what I've got, then you COME GET SOME. GRRRRRRR. I'm too f---ing nice sometimes. This is why I tell my staff not to bother me during a workout. It just isn't a good idea. Pardon my "dash"-ing language. I can be such a pottymouth.
Derek 11 | 2007-12-05
I have to say that is the first proselytizing during a workout story I have ever heard. Thats pretty rude at several levels.
Scotty Hagnas 12 | 2007-12-05
Dr. G- Great story. I've never heard of anyone running into that situation before, either. Had to do the metcon first today: All as Rx'ed. Sandbag 67 lbs, abmat situps. 12:48' It didn't suck quite as bad as I thought it would... Strength work later today. It might take a few days for me to get it posted, though. Off to Long Beach, CA for the annual flatland jam. I'll probably have to miss the Fri and Sat workouts this week, unfortunately.
Greg Everett 13 | 2007-12-05
Scotty - Have fun in Long Beach - I'm sure you won't have time, but you're welcome to come down to the gym and train while you're in the general vicinity.
Dr. G 14 | 2007-12-05
Funny thing is, the guy probably expected me to be taking a break at some point so he could really start talking. Wasn't expecting me to keep going! I also take it as a good sign that people are noticing what I'm doing from the road, as in free advertising. Honestly, some mornings there is a woman who parks her car 50 feet away from me working out, smokes a cigarette, and makes no effort to hide that she is totally staring at me. Maybe I should charge admission.
David 15 | 2007-12-05
No gym access today, will post numbers tomorrow.
AW 16 | 2007-12-05
Back squat 80% x 3 x 5 (165#) Snatch pull 103%(110) x 3, 105%(110) x 2, 108%(115) x 1 Rack jerk work up to a heavy single 135#/145/150(155f) For time: 10 flys 40% BW 20 sit-ups 10 sandbag cleans to shoulder 40% BW 13 flys 40% BW 30 sit-ups 13 sandbag cleans to shoulder 15 flys 40% BW 40 sit-ups 15 sandbag cleans to shoulder Time: 4:50
Scotty Hagnas 17 | 2007-12-05
Thanks, Greg. I wish I could make it down Friday, but I'm with 3 other guys (who don't train) and they probably wouldn't like me running off with the van for a while..... BS: 240x3x3x3x3x3 Not too bad. SN P: 145x3;147x2;150x1 Jerk: 135x1; 165x1; 185x1; 195x1
Kyle S. 18 | 2007-12-05
I saw someone did this to Mr. Wolf, and couldn't resist.
ec 19 | 2007-12-05
bs 140# sn pull 110, 115,120# jk to 135#, felt good - seem to have corrected the jumping to the right issue. metcon in 18.07 with mods: 1) did 1/2 rx'd GHD situps (10,15,20 reps) 2) went heavier on the clns - used barbell and did power clns - 105# (60% BW)
David 20 | 2007-12-06
m/23/145# Was feeling really drained strength-wise today. Hit this WOD at about 630am and scaled it down. CFWUx2 BSQ 185x2x5 Cut the third rep MetCon: Used a 70# Punching bag for the cleans and did the rep scheme of 20,30,40 with them. 20:18 Liked this one so much i did 30-20-10 Burpees and SB cleans afterwards.
Jeff G 21 | 2007-12-06
Back Squat:240# Snatch Pull: 110#, 125#, 140# Rack Jerk: 198# MetCon w/ 75# bag: 17:50
Jeff G 22 | 2007-12-06
Just realized that I went 80/90/100 on the Snatch pull. Oh well.
joe wheeler 23 | 2007-12-12
back squat 92.5kg x 3 x 5 sn pull: 60 x 3; 62.5 x 2; 65 x 1 rack jerk to 75kg (lower than usual) different metcon, no rower or sandbags
Gordon Limb 24 | 2008-01-02
Back Squat 190 x 3 x 5 Snatch pull 115 x 3, 117 x 2, 120 x 1 Rack Jerk 135, 155, 165, 175, 185, 195 -had to use some of Aimee's mental tips to get the 195 off the rack Metcon - as Rx'd (65lb sandbag/USMC-style situps) 11:57 That didn't suck as much as I thought it would
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