Sunday, November 10, 2013


Gymnastics: 'Mini' Flight Simulator, 5-10-15-20-25-20-15-10-5 Double Unders (each number is an unbroken set; go back to zero after completing each set. Each set is unbroken!) 
*10 Minute Time Cap

Skill: *Goal is for weights to be challenging, but do not sacrifice technique
A. 3 x 3 Squat Snatch
B. 2 x 3 Squat Snatch from the low hang (right below the knee)
C. 3 x 3 Snatch Pull (from the floor, 90%+ of Snatch 1RM; meant to be explosive and fast, once the velocity starts to slow do not add more weight)

Strength: Alternating Every 90 seconds for 15 Minutes
Odd: 3 OHS
Even: 5 Supine Ring Rows (place feet on box; tempo = 023. 2 second hold at top, 3 second controlled descent)

WOD: 'Josh'
21 OHS 95#/65#
42 Pull-ups
15 OHS 95#/65#
30 Pull-ups
9 OHS 95#/65#
18 Pull-ups


  1. Dan - After the comp this weekend, I can tell this is working - thank you!! Keep it coming :).

    And for those of you doing these WODs - please, please, post your times/results!! No excuses.

    Gymnastics: Felt pretty good on these DUs. It was a nice change to stop before I messed up, rather than just going until I missed ;).

    Skill: Went a little lighter on these, my quads are still really sore after this weekend. I think my FS form could use some work because I must have really loaded my quads, I could feel it right after that first event.
    A. Squat Snatch - Did these at 75# (between 70% and 75% of 1RM), felt pretty good. I'm definitely getting faster under the bar.
    B. Did these at 75# too, I expected these to feel awkward because they traditionally do, but they felt pretty good.
    C. Did these at 95# - felt pretty good on these too, still need more strength in my lats and core so that I can sit back a bit more on that first pull. They were fast once I got them off the floor. I did get a coach's eye video of them.

    Strength: OHS @85# felt easy, probably should have gone up a bit more, Ring Rows would get a little tough to hold at the top on the last rep.

    WOD: 8:59 (almost had Ernie, but Patrick and Jay smoked me - nice work guys) Did all the OHS unbroken, those felt solid and fairly easy. It was the pull-ups that got me. But, overall, pull-ups must be improving since it took me just over 10 mins to do the 100 pull-ups of Angie over the summer and now I got 90 and a bunch of OHS in just under 9. Progress! I like it.

  2. Thank you to Dan as well! Felt great at the competition, but also was an eye opener. Have a lot of strength to catch up to athletes like Dozer ( 405# front squat!!!!) But really happy with the results of this programming.

    Gymnastics: Went through my DU without any troubles. Definitely easier when I'm fresh and no time pressure it seems. Only faltered once.

    Skill: 165# on A, and B. These were a little tougher than I was anticipating. My hip flexors were still pretty sore from competition Saturday, as well as my lower back and shoulder giving me problems. Nothing serious, just fatigued.
    C: 215#. These felt much better than the full squat snatches. Focused on bar path and the shrug at the end of the 2nd pull.

    Strength: 185# OHS. These were a LOT more difficult than they should have been, but again, still sore and fatigued a little from Saturday. Still able to maintain good form, but definitely took more effort to do so. Rows were no problem.

    WOD: 6:44. So close with Jay, but he took it in the end. The OHS felt like nothing. Able to bust them out unbroken and very quickly. The pullups were a little more challenging. First round I was able to do sets of 10. Second round was down to 5's, and round 3 was about 4-5. My biceps and lats were extremely sore and weak. May have been from Saturday, or may have just been a weak day for me. My goal was 7 minutes so I'm happy I got. For a Hero WOD, very happy with the time.

    I'm with Liz, all you slackers doing the Competitor WOD's need to log your stuff. Dan takes the time to make the program for us, the least we can do is provide feedback.