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Monday 05 October 2009

Posted by The Coach on October 4th, 2009

Back Squat
5-5-5 reps

Post loads to comments

21-15-9 rep rounds for time of:
60kg Hang Power Clean
10kg Wall Ball

Post time to comments

Shaun - Push Ups


19 Responses to “Monday 05 October 2009”

  1. gus said

    back squat:

    40 kg hpc
    5 kg wall ball
    = 6:28

    hpc took ages

  2. Vicki said

    Very light – 16.5kg/5kg.
    Light BSQ – 16.5/21.5kg.

  3. Pete Yeates said

    Warm-up = Row 1k, Mobility drills, Glute activation, CFWU, Back squat x 5 @ 20kg, 40, 40.

    Back off week
    Back squat 5,5,5 all @ 40kg

    WOD = Scaled to 30kg HPC & 5kg Wall ball
    Time 2:58

  4. michelle said

    Warm up: 1km row, CFWU x 1

    Strength: Back Squat
    5-5-5 67.5kg-67.5kg-70kg

    WOD: 21-15-9 of
    30kg HPC and 5kg Wall Ball

    Time = 5:13

    It still amazes me how much technique dictates the ease of performing these movements.

    My hang power clean was better this morning, after listening to Stef and concentrating on the shrug and extension through the hips. And I was pretty happy with the wall balls – all sets smooth and unbroken, whereas usually I lose control of the ball, hit myself in the head, and have to go chasing the damn thing all over the box! 🙂

  5. Adam Piller said

    back squats 5,5,5 – 100,120,120

    wod as rxd 5.54mins

  6. andrew said

    BS – 100kg x 3sets x 5 reps

    WOD – as Rx’ed 6:01

  7. The Cell said

    Today’s WOD AS RX’D




  8. Adam Piller said

    No squats today coach?

  9. gus said

    bfast – bacon and eggs
    snack – paleo cookie
    lunch – chicken salad
    snack – apple, nuts, chicken
    dinner – steak and salad
    dessert – paleo cookie

    activity 2 – 20min row, 10min crosstrainer then 30min walk with dog

  10. The Cell said

    I squatted, 100kg across the board my dear friend, including 1000m row to warm up + 2 x CF Warm up


  11. graeme said

    paleo today
    bfast: oast & fresh fruit
    snack: nuts and seeds
    lunch: tuna.salad.fruit
    snack: lara bar, nuts&seeds, protein shake
    dinner: lentil soup x 2 big bowls

    adam, SS did it, i am the witness !

  12. The Cell said


  13. Adam Piller said

    SSS you are my hero.

    CFT next friday?

  14. michelle said

    Paleo diary day 15

    Breakfast (7am) – banana omelette
    Snack (9am) – fresh fruit salad
    Snack (10.30am) – a boiled egg
    Lunch (12pm) – sliced tuna and a HUGE salad
    Snack (3pm) – some almonds, ginger and lemongrass tea
    Dinner (6.30pm) – Left over turkey/vegie stir fry
    Dessert (8pm) – some fruit salad

    Felt really hungry for pretty much the whole morning – until lunch finally filled me up. Really missed coffee today. But not enough to drink it black 🙂

  15. andrew said

    stef – i told you I expected sub 5 mins. not good enough…

  16. Jane said

    Into week 3 already 🙂

    7.45am Snack
    1/2 Paleo Recovery Drink after AM training

    8.15am Breakfast
    130g egg whites, 1 x yolk, cabbage, toms, broccoli, cauliflower, 25g chicken, sweet pot & pumpkin, avocado + pear + 9 x almonds

    1pm Lunch
    Paleo shepherds pie + salad, spinach, tomato & avacado + 1 x apple & 9 x almonds

    6.30pm Dinner
    Salmon & prawns + stirfry veggies

    7.30pm Snack
    blueberries, strawberries, 1/2 kiwi, almonds, walnuts, lsa, linseed, shredded coconut & coconut milk – followed by a small pear

    6am – 90mins Bikram Yoga

    5.30pm – run session – CFE Run 10 x 15secs on 45secs off + CF volume sets 1/2/3/4/5/6/7/7/6/5/4/3/2/1 pull ups with orange band + dips 5 x 10 + situps 4 x 25

    Felt hungry today, right from waking up, did feel that I didn’t have enough lunch, but after a while I seemed to be ok, but was definitely out of energy for my evening training session, in fact I probably should have missed it as it was definitely not a quality session – so need to sort out my pre-workout eating

  17. The Cell said

    Brekky – Banana Omelette, long black
    Snack – 1 Avocado with 100gm Salmon, long black
    Lunch – Chicken Salad
    Snack – Cinnamon Roll Larabar, long black
    Dinner – Beef & Zucchini Casserole w/brocolli and sweet potato

    Yep, 3 weeks in guys. Everyone is looking good so far. I hope your all learning heaps and feeling good.

  18. Chanel said

    bfast: almond crumbed chicken, broccoli, egg
    lunch: dried anchovies stirfry cabbage, mushroom, and other stuff
    dinner: chocolate :\ savoury mince, cabbage, capsicum, mushroom

  19. Will said

    Breakfast: Banana
    Snack: Banana, Apple, Biltong
    Lunch: Tuna Salad
    Snack: Biltong, Pear
    Dinner: Beef Casserole
    Snack: Leftover Dinner, Biltong

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