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Monday November 2 2009
- 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
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7 Comments
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Ben
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1 | 2009-11-02
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GHB?? I'm not sure what this movement is.... |
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Greg Everett
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2 | 2009-11-02
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Ben -
Same thing as GHD sit-ups. See here. |
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Ben
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3 | 2009-11-02
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Awesome. Thanks Greg! |
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Brian PCF
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4 | 2009-11-04
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Snatch
60×2x1 (failed the next three sets)
50×2x1
Jerk
80×3x2 (88kg rxd)
80×2x2
Clean Pull off 3″ riser
95×3x3
Back Squat
120×2x4
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. |
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ann S
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5 | 2009-11-04
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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 |
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Greg Everett
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6 | 2009-11-04
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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. |
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Brian PCF
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7 | 2009-11-08
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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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