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Monday 04 January 2010

Posted by The Coach on January 3rd, 2010

Strength
Back Squat
5-5-5 @ 75% 5RM

Post loads to comments

WOD
15-12-9 reps for time of:
70kg Overhead Squat
Burpees

Post time to comments

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11 Responses to “Monday 04 January 2010”

  1. gus said

    back squat:
    5-5-5, 67.5 across

    wod: shoulder still bung so did:
    15-12-9
    40kg front squat
    grunt to box jump

    8:01

    good to be back! a bit bummed that my shoulder didn’t miraculously heal itself though

  2. michelle said

    Warm up: 1km row, mobility, CFWU x 1

    Strength: Back Squat
    5-5-5 @ 55kg across

    WOD: 15-12-9
    30kg Overhead Squat
    Burpee

    Time = 7:46

    It was sooooooooooo good to be back 🙂 And I love overhead squats 🙂 🙂

  3. The Cell said

    Warm up
    100cal on Airdyne
    Mobility work

    Then:
    2 x HSPU every 30sec for 10mins

    Then:
    Back squat (Barefoot)
    3-3-3-3-3
    100kg straight sets

    Deadlift (Barefoot)
    5-5-5-5
    140kg Straight sets

    Press
    7-7-7
    45kg Straight sets

    Then:
    40-20-10 reps of:
    Pull up
    Ring Dip
    10kg Med ball Russian twist
    TIME = 11.45min

    Foam Roller / stretch

    *Felt ok today after having some time off, had to go barefoot and work around left foot as I dropped some heavy object on it a few days ago and it is still healing, wearing shoes is very painful. Left shoulder also bothering me a little today, guess I am breaking down in my old age! HAHA!

  4. The Cell said

    By the way great to be back and have everyone moving well and hard again! Great work this morning people!

    🙂

    SS

  5. kate said

    Crossfit is a lot of fun in Stockholm!

    My first post (part of my New Years Resolution. That and stop using my Cell diary as a wine coaster and start recording).
    Can’t wait to get back into it!

    Kate

  6. Dan said

    Great session @ Cot Beach this morning!

    There is something about experiencing physical pain while surrounded by peace and tranquility that I really enjoy….. sick isn’t it!

    I’m looking forward to training hard with you all this year.

    Dan

  7. Damon said

    Work up to 1rm OH squat
    80kg
    Then
    5×5 Back Squat @ 115kg
    Then
    WOD @ 60kg OH Squat
    8:31

  8. Pete Yeates said

    Warm-up = Row 1Km, CFWU, Mobility, Back squats.

    Back Squat 5,5,5 = 60kg

    WOD @ 35kg for OHS
    Time = didn’t check it.

  9. michael a said

    warm up;1000mt row
    2 rnds cfwu
    b/squats
    strength; b/squats 55kg 5,5,5
    wod; o/h squat 30kg(bit heavy,form fell away last rnd)
    burpees 15-12-9;6.34

  10. Nikk said

    Warm up: 1km row, mobility, CFWU x 1

    Strength: Front Squat
    5-5-5 @ 17.5kg

    WOD: 15-12-9

    Technique bar Overhead Squat
    Burpees

    Time = 4.51
    🙂 really happy considering it was my first hit out of the new year, o it’s great 2 b bac training really hoping 4 improvements in my training this year.

  11. Biljana said

    Warm Up – 1000m row, mobility drills, CFWU x1 round

    Strength – Back Squat 5-5-5
    60/60/60

    WOD: 15-12-9 reps of
    15kg OHS
    Burpees

    4:57min

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