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19 Comments
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John Messano
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1 | 2007-12-10
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1. BSquat - 5 sets of 3 reps - 185, 185, 185, 175, 175
2. Sn DL - up to 3 reps of 185
3. PushPress - 5 sets of 3 reps - all at 135. started to feel soreness in bicep and elbow.
4. Kipping Pullups - 10, 10, 7, no weight.
5. Windmills - 3 sets of 8 ea - 25, 30, 35
felt a little tired this morning. the Pullups were exhausting, but the Windmills jarred me awake! |
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ec
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2 | 2007-12-10
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bs - 150#
sn dl - 135#, ended up doing 3x3 as it was pretty light but wanted good form
pp - 105, 115x2, 120x2#
deadhang pus - 7,7,5
windmills - 30# (only 17% bw)
started fast earlier last night - wo was VERY tough for me this am. i wanted to eat my hand. |
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Dr. G
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3 | 2007-12-10
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Back squat (85% x 3 x 5): 110kg x 3 x 5
Snatch deadlift (115% x 3): 81.5kg x 3
Push press (? x 5 x 3): 55kg x 3 x 5, +2.5kg from last week
Deadhang pull-ups (3 x max): BW x 13, 10, 7
Windmills (25% BW x 8 x 3): 35# KB x 8 x 3, went a little light
Definitely working on recovery measures and getting enough sleep this week. |
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Steve
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4 | 2007-12-10
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Hey Greg,
You might want to talk to whoever publishes this blog for posting the Iron Cross stuff unless it's yours. Found it doing a random search. Blog looks a bit familiar to me as I've seen it before browsing from CF forums I think but I don't remember who.
http://flightclubph.livejournal.com/40279.html |
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Carney
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5 | 2007-12-10
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BS 80 kg
SN DL 75 kg
PP 50 kg
Pullups 25 lbs x 10-5-5 reps
Windmills 20 lbs
First time with windmills, so went light. |
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Greg Everett
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6 | 2007-12-10
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Steve -
Thanks for the heads up. The individual's contact info isn't easily accessible and it's not worth the effort to chase him down. I'm sure he gets about 5 visitors a day or so anyway. |
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mrbourgot
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7 | 2007-12-10
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Back squat: 110kgx 3 x 5
Snatch deadlift: 60kgx3, 70kgx3, 80kgx3
Push press: 5 x 3 @ 70kg
Pull-ups 3 sets x max. overhand grip: 9,7,6
Windmills 16kg kb x 8 x 3
Cheers, Pete
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Stuart Orr
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8 | 2007-12-10
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Back Squat 290 lbs for 5 sets of 3
snatch 5x2x135
push press up to 180x2, didn't quite make the 3rd
rows
windmills 50x8x3 |
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AW
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9 | 2007-12-10
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Back squat 85% x 3 x 5 (175#)
Snatch deadlift work up to 115% x 3 (120#/130/140)
Push press 5 x 3 heavier than last week (135#) (+10#)
Pull-ups 3 x max (add weight if youre able to do more than 10 reps on all 3 sets) 15/3, 10/5, 8/2
Windmills 25% BW x 8 x 3 (25#) |
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Jake Rowell
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10 | 2007-12-11
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I really need one of those shirts. Sounds like a good Christmas present for myself.. |
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Josh
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11 | 2007-12-11
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-back squat 3reps x5
185, 215, 235, 255, 275
-snatch grip deadlift, 160lbs x 3 slow reps
-push press 5 reps x 3, hold full lockout
135, 155, 165
-3 sets of AMRAP pullups with 2 min break w/20lb vest
22, 20, 11
-windmills 8 reps x 3 sets
10lbs, 25lbs, 25lbs |
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Jesse Woody
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12 | 2007-12-11
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Damn busy today, hit up the 7x3x185 Push Jerk from xfit |
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John Frazer
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13 | 2007-12-11
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Going to try your WODs for a while as best I can ... this seemed like a good place to jump in.
Squat: 175x3, 165x3, 155x3x2, 165x3 -- worked on depth
Snatch DL: 185x3, 205x1 -- guess I found my max
Push press 105x3x3, felt strong so moved up to 110x3x2
Pullups: 7,4,4 -- haven't done dead hangs in a long while
Windmills: 25#x8, 30#x8, 35#x8 -- also been a while on these, so I was cautious. Feeling them already! |
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Jeff G
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14 | 2007-12-11
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Back Squat: 257#
Snatch Deadlift: 169#
Push Press: 169#
Pull-ups + 25#: 10, 8, 7
Windmills: 45# |
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Derek Simonds
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15 | 2007-12-12
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Looks like I need to use my full name now that we have 3 Derek's on the forum.
DROM
Air Squats
BS 45 X 8, 135 X 3, 185 X 3, 198.5 X 3 X 5 (PR)
SN DL 135 X 3, 148.5 X 2, 155 X 1
PP 45 X 3, 65 X 3, 95 X 3, 115 X 3 X 5
R P/U 8, 7, 6
Windmills 8 KG L, 16 KG R 8 per side 2 sets
Left shoulder still not wanting to participate. This workout was done at night after traveling and working all day. The squats were heavy but as long as I focused I didn't struggle at all. If I let my brain wander (which I have a tendency to do) it became harder.
I did this Tuesday night. |
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Allen Yeh
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16 | 2007-12-12
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December 11, 2007
foot mobility ~25m
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R
glute bridge marching - 6L/R
quadruped adductor - 6L/R
abdcutor sidelying - 6L/R
leg swings side to side - 10L/R
shoulder prehab:
stick dislocates - 10, 10, 10
glide kip - 10, 10, 10
OHS - stick x 10, 10, 10
back squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
Push Press - 45 x 5, 95 x 3, 135 x 1, 145 x 1, 145 x 3, 145 x 3, 145 x 3, 145 x 3, 145 x 3
(superset with full rest 90 seconds)
snatch deadlift - 45 x 3, 135 x 3, 185 x 3, 225 x 2(hands)
pull-ups - 10, 8, 6
(superset with full rest 90 seconds)
windmills - 50 x 8L/R, 50 x 5L/R(weird groin pain in my right leg??)
(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 Mark Vestergen
-CA WOD 10DEC07
-Back squat - I haven't done these in a while and I haven't maxed out so 245 was just a best guess, 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. Widening my grip a little didn't help much.
-snatch deadlift - My grip gave out on my 3rd rep of 225 and wasn't able to get full hip extension
-pull-ups - UGH I dropped 2 reps off of last week.
-windmill - Weird groin pain in my right leg during the 2nd set so I quit while I was still ahead. went away after about 30 minutes. |
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Dave Wilson
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17 | 2007-12-13
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B squat 155k x 3x3 good sets but pressed for time
Sn DL up to 109.5k x 3
PP 5x3 up to 92k for 2 sets
Pull ups 11,9,6
windmill - 35lbx8x3 - first time doing these so weight is only 14% |
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Gordon Limb
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18 | 2008-01-07
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Back Squat 200 x 3 x 5 (185 felt heavy during the warmup, so went with 200 vice 205)
Snatch DL 95,115,125 x 3
Push-press 150 x 5 x 3
Pull-ups (12kg kb) 11,9,6
Windmills 44lb x 6 each side x 3 |
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Steve Solano
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19 | 2008-01-10
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I am behind one month. I am really enjoying the WOD'S. The strength and power from this program is amazing. I pretty much stayed away from met/con workouts except for the ones Greg prescribed. So, yesterday I decided to give Cindy a go and hit 13 rounds and some change. The strength and power of this program carried me throught the workout.
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