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Saturday 10 October 2009

Posted by The Coach on October 9th, 2009

5-5-5 reps
Load prescription
1st set – 65% 5RM
2nd set – 85% 5RM
3rd set – Aim for a PB
Rest 2-3mins between sets

10-7-4 reps
Use a load that is approximately 70% 5RM
Rest 1 minute between sets

Post loads to comments

2 rounds for time of:
32kg Farmer’s Carry, 200m
12.5kg Renegade Man Maker, 12 reps
25kg Sandbag lunges, 100m
25kg Sandbag Carry, 200m

Load for the Farmer’s Carry and Renegade Man Makers is per hand.

Post time to comments

Happy Belated Birthday for the 3rd Steve!!! (We're a touch behind this month)

Happy Belated Birthday for the 3rd Steve!!!


12 Responses to “Saturday 10 October 2009”

  1. Pete Yeates said

    Warm-up = Shoulder mobility, Glute activation, Burgener, Press x 5 @ 15kg, 25.

    Press 5,5,5 @ 35kg, 40, 47.5 (x 2 reps), 45kg (x 3 reps)
    Press 10, 7 ,4 @ 37.5kg

    WOD = Slog Fest
    As Rx’d = 26min 48 sec.

  2. Vicki said

    Combat conditioning.

    Running sucks ass. I believe there is a crossfit conspiracy to turn non runners into runnerlovers.

    Fun tho. 🙂 To knackered to type what we did…

  3. gus said

    well i must admit, vicki, i’m starting to come around to this running malarky

    not today though, legs felt sore and heavy

    combat conditioning – usual things, hitting stuff, holding stuff, moving stuff
    then 15min row (3ks) and 10 min airdyne

    and a couple of pull ups

    tempted to give the wod a crack later if i’m feeling particularly stupid

  4. Vicki said

    See, I told you – a conspiracy.
    Evil, evil crossfitters.

  5. andrew said

    Combat Conditioning

    5 x 45kg
    5 x 60kg
    4 x 67.5kg (F)
    10-7-4 x 45kg

    WOD – as Rx’ed 16:32. Thought as only 2 x rounds this might be easy(ish) – WRONG!! My arms are 6″ longer fm the farmers walks and I have forearms like Popeye’s. Renegade Man Makers werent a lot of fun either. That which does not kill us makes us stronger…

  6. The Cell said

    To everyone that participated in all classes this morning, Great Effort……. an honour to coach you all.

    Vicki there are some very animated running photos of you, stand by they will appear soon i’m sure.


  7. Vicki said

    Storm, myself and photographs are NOT FRIENDS!
    Again, another Crossfit evil. 🙂

  8. gus said

    today’s paleo:
    bfast.brunch: larabar on way home then some kebabs (satay lamb and garlic chicken)
    snack: lots of long blacks, some pistachios
    lunch: leftover kebabs, banana nut bites
    dinner: chicken sausages (gluten free, hopefully paleo)

    bought a bunch of nitrate free bacon from mondos in inglewood today.. also bought VENISON BACON. haven’t tried it yet, but i’m looking forward to it

  9. Paleo diary

    Breakfast: left over BBQ chicken, avocado, salsa, almonds, banana
    Lunch: braised beef and asparagus
    Dinner: beef and veggie stirfry (had a hard time watching Andreas eat really yummy smelling coconut rice! first craving of rice in 3 weeks)
    Snacks: paleo cookie and kiwi

  10. Jane said

    6am Snack
    sweet potato, pumpkin, 15g egg white, ooil, unsweetened apple sauce

    9am Breakfast
    130g egg white incl. 1 yolk cabbage, broccoli, cauliflower, tomato, chicken, avocado

    2pm Lunch
    smoked salmon, salad, nuts – cranberry drink

    7pm Dinner
    salmon roasted vegetables

    8pm Snack
    coconut milk berry ice cream with banana baked coconut milk


    Thought that I felt ok today, got up ate a small snack, started cycling to The Cell, got 10mins into the ride and knew that it was not going to be a great day so I turned round and went home, thought that I would just drive to combat, but once I got home I was still in two minds about whether to go, decided that if I had to really think about going to training then I probably should have a rest day instead!

  11. michelle said

    am: Combat Conditioning

    Partnered work, 4 stations. 4min at each station with 2min rest between stations.

    1. Rope whips x 10 while partner holds the bottom of a squat. Then swap.
    2. 50m sprint while partner rests.
    3. 20 punches while parter rests.
    4. 10 punches and 4 kicks while partner in plank position.

    Finisher: 800m 25kg Sandbag relay. One person runs 100m then passes sandbag to partner. Repeat until 800m is covered. NB: This was my first time running with a 25kg Sandbag. Didn’t feel that bad.

    Then some pull up practice – total 40 reps with red band.

    pm: Running around the backyard with 10 kids under 6 for about 2 hours 🙂

    Paleo diary:

    Breakfast (9.30am): Banana, walnut and cinnamon omelette
    Snack (12pm): Dried fruit
    Lunch/Snack (3pm): Organic sausage, a small piece of birthday cake, half a piece of fairy bread and a chocolate crackle. Obviously not Paleo…… and some fresh fruit.
    Snack (8pm): some cashews

  12. […] Compare to 10/10/09 […]

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