Becca B OWNING some DB Thrusters
Check out Gabrus and David on CollegeHumor.com!
Post to comments what kind of warm-up and work sets you'd plan to use for the following scenarios. Use the weights closest to your current capabilities.
A: You're Back Squatting a 5×5 with a previous 5RM PR of (250/150/95). You'd like to PR 5-10 Pounds today.
B. The WOD is a heavy Deadlift and Double Under couplet. These are the following Deadlift options: (275(rx)/225/185/155/135/115/95) How did you determine what weight to use?
C. "Fran" comes up, here are the Thruster options (95/75/65/45)
D. You're going to Press a 5×1 with a previous 1RM of (200/145/120/90/42). You'd like to PR today.
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10 Interesting Physics Facts Telegraph
A) Using 250 for BS. WU (45x(5-8), 135×5, 185×5). Work (225×5, 245×5, 255×5(PR), 260×5(PR), if these both went up attempt 265. If the 255 went up but not the 260, knock back down to 225 and drill technique.
B) Deadlifts in couplets seem to come in two sizes 275 or 225, 225 should retain the metcon essence and scaled more. 275 for me would mean a 225 scale which would be heavy and limit me to sub-sets of between 5 and 10 reps, as my 1 RM is only slightly over 300.
C) Fran I would do at 95. Two reasons, first is that it is an important benchmark in the community, and I want to have my attempts at it to be easily compared across time. Second my limiting factor with Thrusters is work capacity and pain threshold not raw strength. While 95lb thrusters are awful, 75lb thrusters are awful too. Fran seems like a good place to work on pain tolerance as the short nature makes it something to just grit and bear.
D) Press (using the 120 target). WU (45×5, 75×3, 95×1) (I would taper the warm-ups aggressively as 5 reps at 95 would prefatigue in a major way. Work sets 105×1, 115×1, 120×1 (after the 120 it is a judgment call based on subjective difficulty of the lift, either 125×1 or 122×1) a 10 pound PR is pretty much out of the question for the press so unless this hasn’t been tested in a long time, and a lot of pressing work has been done the 5lb pr might be a sign to be done. The last set is there for attempting the weight again if it is missed for a technical form issue that can be corrected so another attempt makes sense.
Tabata overdriveWall Ball (20lbs) 55Box Jumps 63Burpees 34Kettlebell 51
Not sure what weight kettlebell I used; David took away the one I grabbed and replaced it with a bigger one. (Um, thanks?) 1 pood, 1.5? I still don’t recognize them by sight.
Even after asking questions beforehand, I still didn’t realize this was four full tabatas until the fourth round of wall ball. Didn’t pace anything except the kettlebell swings, where I focused on getting six per round until the last round.
Tabata overdriveWall Ball (14lbs) 64Box Jumps 48Burpees 29Kettlebell (1.5) 35
this was major suckage, i shoulda stayed in bed. wall balls were okay i was shooting for 10 per round. i did step ups on the box jumps because i dont want to aggravate my knee with my donkey landing but somehow they tweaked my left lower back. burpees suck as usual, did mostly walk throughs. kb at the end on string of tabatas is a horrible feeling. i was dead tired and my back was tweaked so my form was shit.
did some stretching after wards and when i got home. they seemed to have taken care of my back. we’ll know in the morning
good thing we didn’t show up this morning. dan and i were discussing making the 6a or 7a class after driving back from montauk. i think sleeping was the better option.
A. 150lb version: (45×5,95×5,125×5)140,150,160(pr).. then it depends on how the 160 felt. If it went up very easily I might go for 170 – if it was heavy but ok I’d go for 165 and if I barely got it up, I’d do 160 again, and if my form degraded I’d drop down to 140 and do reps.
B. Assuming the reps are in the 5’s range, I’d go for 155. With Rx’d 275, this is a heavy metcon, so I chose a weight that is heavy for me. I’ve done 150 for a heavy metcon in the past, so I know I can do it. I’d warm up doing something like 65×5,95×3,115×3, 135×3,155×1 or 2 – not doing sets of five for everything because I don’t want to hit too much volume before the WOD starts.
C. Fran@65lbs. That’s Rx’d for ladies and I’ve done it in the past. Warm-up: air squats, thrusters: 45×5, 65×3. At some point I might want to try a light fran (45lbs) to get a sense of what it would be like to be moving faster.
D. For 90lb press. (45×5,60×3,70×1)80,90,95(pr)… if it went up and my form was ok, shoot for 100 next, otherwise if form was mostly ok, go for 95 again, if form was bad, drop down to 80 and do reps down the chain of warm-ups (katie style).
Tabata overdrivewall ball (8 lb) 60box jump 47burpees 25kbell (12 kg) 59
I think my wall ball and kettle bell swings have improved a lot in the past two months. My kbell form felt pretty good; I think I was so exhausted, executing it properly worked because it used less energy.
TABATAmeCRAZY!
Paul Wall Ball: 52 (4lb bawl)Box Jumps: 57 (step-ups to avoid wack back)Burpees: 22KBs: 68
Wanted to do box jumps but my back gave me the solid “no, bro.” Burpees were the worst. Felt good about the KBs.
Gabrus & David, that is an awesome clip!!!
Haven’t found time yet to visit a Crossfit box in Sweden, but did this in the hotel gym:
4 rounds for time of8 Dumbbell power snatches, left hand8 OH Squats, left hand8 Dumbbell power snatches, right hand8 OH Squats, right hand
Great clip Gabrus and David! Waaay better than The Fourth Kind!
Alright people, y’all have to answer the questions too. hmph.
Who’s coming climbing tonight?
Good job, David and Gabrus…”wardrobe malfunction” and all!
Question’s too complicated for my simple mind, better to leave it to Malcolm and Laurel. Hey, but I loved the Gabrus David clip.
Forgot the homework:
A: I’m not a fan of doing three or four work sets before attempting a PR. So I would do a conservative warm up and go for the PR in the first set.
WU: 10@45lbs; 10@135; 6@180; 3@225 (optional 1@245).Work set: 5@260
B. If I can lift a weight 3 times in a more or less explosive way and feel that I could do at least three more, it should be a doable load for 5 rounds of 5 reps.
C. I agree with Malcom.
A) 75B) the square root of piC) 45D) maybe, if you buy me dinner first
Did the at home WOD at home today: 10:30 w/ 90 pushups. (Was chasing the elusive Laurel!) Squats unbroken, pushups in sets of 5/3, just lots of time swinging my arms. 10′ of handstand practice beforehand. I find that against the wall my form kinda degrades–I look for the wall with my head or my butt instead of going up smoothly.
HW: I have been liking Jeremy’s method of aiming for the PR in the 3rd set, so I’d aim to open at 20 lbs below that for the squat, 10 lbs below for the press, and warm up to my work load accordingly. 4th & 5th sets are for going up more, or backing off and doing technique. Never thought to repeat a PR if I had bad form; I’ll definitely try that next time.
As for the DL/DU couplet, I’d go w/ 185 for the same reasons as Laurel; it’s heavy for me. When we did whatever the WOD is with DLs and box jumps, I did 150 and it wasn’t very heavy.
And for Fran, as Rx’d for women, natch.
I ditto Charlotte’s game plan, in theory. It’s what I hope to be doing a few weeks from now.
Currently I’ve been just working up to my PRs, hoping to match in the 4th or even 5th set. I’ve lost some strength and slowly getting it back.
For the DL/DU wod: I’d prob be around 145-165 depending on the # of reps (aprox 65-75% of my 1RM)
For Fran I would warm up with 45 and 65 and maybe even a few 75# thrusters to make the work weight of 65 feel “better” during the wod.
Made up yesterdays home WOD:8:48 with 42, 30, 18 push upssquats mostly unbroken (one rest somewhere around 35 on 2nd and 3rd rounds), push ups: 22, 20, 10, 10, 10, 6, 4, 3, 3, 2I find once I start gassing it’s down hill fast!No time for HW today.
A.)Warm-Ups:45x5x2, [+50] 95×5, [+20] 115×3, [+15] 130×3
Work:145×5, [+15] 150×5, [+10] 160×5…
160 PR goes up with a little fight but smoothly. I might just call it a day since it’s already 10lbs over. Last two work sets would be technique and probably 145-50x5x2
160 Fails anywhere from third to 5th rep. Evaluate why I failed and attempt it again with greater focus and intensity. If form begins to go I’l rack it and do some heavy-ish technique sets.
B.)Going Rx’d on this.Warm-Up:135×5, [+50] 185×3,[+40] 225×2, [+50] 275×1
C.)”Fran” at 95#’s45x8x2,[+30] 75×5,[+20] 95×1-3
D.)
Want to PR at 125×5
Warm-Ups:45×5, [+30] 75×3, [+20] 95×3, [+10] 105x1120x1, 125×1…
Same as the Back Squat regarding a hit/miss. If I miss I might go and do 115x1x4
Points to note:
Jumps in weight are:a. Always getting smaller, but still pretty balancedb. Never more than 50lbsc. More conservative with smaller muscle groups
It’s assumed:That as you go through your warm-ups, more time is being spent recovering. from 45lbs to 95 lbs there is almost no rest, from 115 to 130 to 145, i’ll rest at least 2 minutes.
Everything is:**PLANNED**
A) If I was trying to hit a 5RM PR at 255 I’d plan my lifting as such:
Warm-up135x5185x5205x3Work Sets225x5255x5 (Hopefully)
Assuming I hit that I would move up to 260 for the third set. If I failed my next set would depend a little on how and why I failed. If it was due to a technical error or not setting-up or concentrating properly, I’d make another attempt at 255. If I flet like that weight crushed my soul, I’d dial the weight back down to 225 and do a set or two concentrating on doing everything right. Everything from getting in the right mind frame, setting-up on the bar, coming out of the rack, having my feet right, pressing up on the bar and having a tight rack position, getting a fixed point of reference to stare at, sitting my hips back into the squat, feeling the bottom of the squat and rebounding out of the hole, driving up with my hips, keeping that good back position, etc. If I’m real happy with that 4th set, I’ll probably do that same 225 again but this time rep out the set. Meaning that set I would try to hit as many reps as possible with acceptable form, ie not quite to failure.
B) I assume that the RX weights are written with Firebreather types in mind. Figuring that most of those guys are low to mid 400 deadlifters, the 275 RX weight represents about 65-70% of 1RM. So I would look for a scaling option that comes closest to that sort of ratio.
C) For a high speed couplet like Fran you should choose a weight that you can get at least 10-12 reps unbroken. If you have to break that first round into more than 2 sets you really start to lose the intended stimulus.
D) Press is a lift I tend to gas out on rather quick so I probably wouldn’t do too much. Assuming a PR of 200 (soon very soon) and a new attempt of 205. I’d progress something like:45x5135x3155x1180x1205 Attempt
Tabata heaven this morning.
WUerg 1200m increasing speed by 10sec every 300mmed ball tosses 10x2x6
TABATAWall Ball 20lb – 66Box Jumps – 81Burpees – 36KB swings 2pd – 68
Cool Downcycling home like bejesus!
A. 250(45×5, 135,×5, 185×5) 225, 240, 250, 255
B. 275.135×5, 185×5, 225×4, 250×3, 275×2.
C. 95.45×5, 65×5, 80×4, 90×4 95×2
D. 200(45×5, 115×4, 135×3)155×1, 175×1, 190×1, 200×1, 205×1