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Thursday 03 September 2009

Posted by The Coach on September 2nd, 2009

Strength
Front Squat
5-5-5 reps
then
Back Squat
1 x 20 reps

Post loads to comments

WOD
“GRACE”

For time:
60kg Clean & Jerk, 30 reps

Post time to comments

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14 Responses to “Thursday 03 September 2009”

  1. The Cell said

    If I catch anyone resting like I was in that vid, you’re in trouble. The only reason I was resting was because I was weak minded and being lazy.

    So do as I say, not as I do 🙂

    Might get off my butt and give it another crack tomorrow. I’ll call sub 3.45min!

    Jase

  2. gus said

    warm up: row and kb complex

    front squat:
    5 x 55-60-65(pb)
    back squat 20 x 65 (pb)

    grace @ 40kg = 5:27

    i reckon i could have been less lazy

    awesome work, grover, slogging out those 60kg c+j, they looked painful.

    and mike stormed through his lot!

  3. grover said

    fs: 70-72.5-75
    bs: 40

    grace as rx’d 14.09

    thanks to the boys this morning (and Coach D!) for pushing me through all the reps… there was some temptation to drop the load and crank it but i got all reps done in the end.

    mike’s time was stellar!

  4. Will said

    W/U: 500m Row, KB Complex (12kg)
    Front Squat: 5 x 30-35-35
    Back Squat: 20 x 35
    Grace: 30kg – 6min

    I was far too lazy 😦

  5. The Cell said

    Jase
    Grace as Rx’d
    3.23mins

    I was pumped after this and totally stoked with my time. BUT………….

    There was a technical hitch…………I lost count around rep 12. I watched the vid after and I only did 27 reps!!!!! DOH!!!! Now I’m pissed off!!!

    At the rate I was working and the way I was feeling, 3 more reps was nothing, but would have pushed my time very close to the 3.45 I predicted.

    Still, not bad for the first WOD back from two and a half weeks of nothing 🙂

  6. grover said

    damn jase! amazing effort mate!

    pretty funny that you were out by 10%!

  7. The Cell said

    No it wasn’t funny Grover!!!

    Jase

  8. gus said

    nice 90% Grace time, Jase! 😛

  9. Biljana said

    Warm Up
    500m Row & 2 rounds of 10 x 8kg KB swings, Snatch, Clean & Press & Slasher to Halo minus slasher

    Strength
    Front Squats 5-5-5
    60/ 65/ 67.5kg final set really hard but thrilled to hit a new PB 🙂

    WOD “Grace” 30 Clean & Jerk for time @ 35kg

    4:53 min Very happy with that!!

  10. michelle said

    Warm up: 1km row, mobility exercises, CFWU (with pull up ladder 1-5-1), TGU practice

    Strength: Front Squat 5-5-5
    40kg-45kg-45kg

    I haven’t done any front squats in ages, and I’d forgotten how hard they are on my wrists! I definitely need to do them more often….

    WOD: Grace @ 32.5kg
    Time = 4:02

    Congrats on the PB, Biljana!! Awesome work by Jason, Grover and anyone else who Graced at 60kg 😮 And Jase, I’m glad it’s not just me who can’t count 😉

  11. michelle said

    Ooops, forgot to type in the back squats!

    20 reps @ 50kg after the front squats.

  12. The Cell said

    Thanks Gus! Not!!! 90% is not 100%. And no Nadia, I couldn’t just have said I did 30 reps in 3.23 🙂

    Great work by everyone who smashed out Grace today. Especially those who said they’d never be able to lift the weights I prescribed them, then set about demolishing those same weights!! Awesome efforts!!!

    Still pissed at my lack of counting ability 😦

  13. Biljana said

    Hey Michelle – Thanks 🙂 Awesome time for your Grace.

    Jase – Stop being such a sooky lala …. that’s my job!!

  14. Adam Piller said

    lucky you aint paid to count coach!

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