Brian PCF's Blog

WOD Catchup Posts

Been busy lately, but below are the WODs and here’s some big picture stuff that I’m learning from doing the Catalyst Athletics programming for six weeks:

1) This shit is hard. I feel like my first month Crossfitting, everything just beats you down. But with this, you get the added benefit of it taking twice as long per workout to beat you down.
2) I (and probably we) have really really weak abs. I literally can’t finish most of the stuff they program for ab work at the end of the WOD.
3) This shit is hard, see #1.

Friday 091023
Snatch
60x2x1
65x1x4
Snatch High Pull off Riser (misread the WOD)
65x4x5
Snatch Push Press
60x4x2
60x3x2
Back Squat
115x3x5
Weighted Situp
15lbsx3x10 (on GHD)

Any critiques on form are welcome:

Satuday 091024
Snatch
80kgx1
65x1x4
C&J
90×1
80x1x4

Didn’t have time to hit the Good Mornings or METCON.

Sunday 091025
Rest Day

Monday 091026
Hang Squat Snatch
65kgx2x4
Jerk
75kgx2x4
Clean Pull off 3″ riser
75kgx3x3
Back Squat
105kgx2x5

Didn’t have time to get to the Good Mornings and HLR.

Tuesday 091027
Hang Clean
65kgx2x4
Snatch Balance
45kgx3x4

4 Rounds:
Max Pullups
5 Push Press, 62.5kg
Time: 5:00
Pullups: 30-4-5-7
Notes: Forgot the “10 minimum” or I would have rested more. Burnt myself out a bit on the first round.

Weighted Situp
15lbsx10x3

Reverse Hyper
3×10
Notes: Did this just by 69ing the GHD (best way I can describe it…). My back was fried, could only do 10.

Wednesday 091028
Muscle Snatch
52.5x3x3
Clean and Jerk
65x2x2
70x1x3
Front Squat
92.5x2x11

3 Rounds for time:
10 Sandbag Halfmoons, 60 lbs
8 Box Jump
Time: 5:07

3 Sets:
A. Glute Ham Raise x 10
B. Ab-wheel roll out x 10

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October 28, 2009 - Posted by | Uncategorized

2 Comments »

  1. This looks ridiculously hard. Since you asked for critiques on form: I didn’t notice anything wrong with your snatch. Everything I know to look for is there. I’d be interested to know what you could’ve done better. On the squats, it looks like your knees start coming in quite a bit after the first set, and your head could probably be in a more neutral position – you seem to be looking up at something. I’ve heard you say it before, “there’s no bag of penises up there.”

    Comment by Chad | October 29, 2009

  2. 69ing the GHD, Snatches, Clean and Jerk, Snatch balances, and a bag of penises all in one post. Impressive.

    Comment by Kassi | October 29, 2009


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