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Monday 12 October 2009

Posted by The Coach on October 11th, 2009

Back Squat
5-5-5 reps
Load prescription
1st Set – 65% 5RM
2nd Set – 85% 5RM
3rd Set – Aim for a 5RM PB

If you’re competing in the CFT this Friday night, reduce the Back Squats to 3 x 3. Keep the intensity up.

Post loads to comments

21-15-9 reps for time of:
45kg Thruster
32kg Kettlebell American Swing

Post time to comments

Yay Tyre Jumps!!


19 Responses to “Monday 12 October 2009”

  1. gus said

    back squat: 3-3-3

    wod: 21-15-9
    25kg thrusters
    20kg american swings

    = 4.58

  2. michelle said

    Warm up: 1km row, CFWU x 1, mobility exercises, glute activation exercises (5 rounds of frog jump x 5, lunge x 5)

    Strength: Back Squat
    3-3-3 50kg-67.5kg-75kg
    I had better depth at 75kg than I did at 67.5kg….

    WOD: 21-15-9 of
    25kg Thruster
    16kg American KB Swing

    Time = 4:35

    Happy with this 🙂 Only second set of thrusters were broken (8,7). I like the american style swing 🙂

  3. Pete Yeates said

    Warm-up = Row 1km, Shoulder mobility, Glute activation, CFWU,5 x 5 of Frog jumps and Lunges, Back squat x 5 @ 20kg, 40, 40.

    Back Squat 5,5,5 = 45kg, 65, 75(PB)

    WOD = scaled to 35kg thrusters and 24kg swings.
    Time = 6:41

  4. andrew said

    BS – 3 x 70kg, 3 s 90kg, 3 x 105kg

    WOD – as Rx’ed 8:12

    This was the 1st time doing thrusters in a WOD. Dont like American Swing – comes across to me as an attempt to retrospectively legitimise a flawed protocol borne out of people not performing the movement “correctly” – rant over. I will not be forming my own splinter group cos of this. Peace out.

  5. Pete Yeates said

    4:47 at 11.5kg & 8kg.

    Thrusters don’t seem to agree with me atm.
    BSQ: 16.5/21.5/26.5.

    I am also a fan of the American swing, y’all.
    Lots of PB’s today – rock on 5.30 crew 🙂

  6. Robyn said

    Hey Guys

    Many of you heading down to the Affliate Gathering at SXF on Sunday (18th)?
    Be great to see/meet everyone!!



  7. Jane said

    For those Cell members taking part in the CF running cert on 24th if you got the email regarding the reading etc, I have found a place in Sydney that supplies the metronome they recommend, had real trouble finding supplies here and amazon won’t ship this product to australia.

    If you are going to get the metronome they recommend, then go to

    they have them for $34.95 + $10 postage and have about 10 in stock, alternatively call them on 02 9905 6966 and place your order over the phone

  8. Pete Yeates said

    Hi Robyn, Vicki and myself will be there, don’t know if I will do the WOD as am going MTB riding beforehand.

  9. gusman said

    Robyn – I have to go out to lunch for my mum’s bday that day but am hoping to get along after to say g’day to everyone

  10. michelle said

    Jane – thanks for the info! I’d noticed that amazon won’t ship the thing here, and wondered if I could get away with using my piano metronome (it’s HUGE, so probably not) 🙂

    Robyn – I’m going to try to drop in to the affiliate gathering on Sunday. I have other plans, so will be there late and won’t be participating in the WOD.

  11. The Cell said

    Hey Pete

    Carl from CrossFit Endurance is after a trail run or two while he’s here. He’s got a 100 mile race on the 31st in the US and will be on a taper for it. Know of anywhere he can go for a trot?


  12. The Cell said

    BTW, we’ve picked up a bunch of Seiko personal metronomes. They’ll be used during our regular WOD’s when doing running drills. But I do suggest you grab your own if you can. Running is skill and the more you practice skills, the better you get.


  13. michelle said

    Paleo Diary:

    Breakfast: Bacon and eggs, mango
    Snack: Cinnamon Roll Larabar, fresh fruit
    Lunch: Sliced tuna with tomato, cucumber, avocado and coriander salad
    Snack: Some dried fruit, nuts and seeds
    Dinner: Thai green curry with chicken, broccoli, cauliflower and carrot
    Dessert: Fresh fruit and caveman custard

  14. gus said

    bfast: bacon and eggs, fruit salad
    snack: apple, nuts
    lunch: pork, salad
    snack: mandarin, nuts
    dinner: sausages (gluten free, hopefully paleo), salad

  15. Pete Yeates said

    Jase, I can show Carl any number of trails up in the hills as have been riding them for years, and am good for a run up to 5hrs. I also happen to have the Thursday 22nd and Friday 23rd off work. Could even go for an early morning run before the course if that suits him better. Tee it up and I will be there Jase, you could even come along as well.

  16. The Cell said

    Awesome will do Pete. Not sure if I’d be running though. Wouldn’t keep up with you blokes!


  17. Robyn said

    Terrific, will be good to meet/see everyone who can make it!!
    I’m not doing the WOD either, but i’m sure everyone will hear me yelling out encouragement!
    Have a good one, hope to see you all Sunday! =)

  18. Biljana said

    Paleo Diary

    Breakfast – boiled egg & almonds
    Morning Tea – almonds, apricots, blueberries
    Lunch – Green Curry with vegetables
    Afternoon Tea – almonds & apricots
    Dinner – large bowl Beef Mince in tomato sauce

  19. Jane said

    8.30am Breakfast
    130g egg white incl. 1 yolk cabbage, broccoli, cauliflower, tomato, chicken, avocado

    3pm Lunch
    Paleo shepherds pie, tuna, spinach, tomato, avocado + apple & 15 almonds

    7.30pm Dinner
    Chicken stirfry with pinenuts and avocado

    8.30pm Snack
    3 x peach patties

    6am – 90mins bikram yoga

    This is a recovery week for me, and do I need it!!! Work is very very busy and its having a negative effect on how I am feeling too! Hopefully will be back firing on all cylinders by the end of this week.

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