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Friday 29 January 2010

Posted by The Coach on January 28th, 2010

WOD
Five rounds for time of:
45kg Overhead Squat, 15 reps
Row 500 meters
25 Sit-ups

Post time to comments

The Cell gets some CrossFit Endurance exposure

One of the new Cell T-Shirt logo's

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10 Responses to “Friday 29 January 2010”

  1. michelle said

    Jane – I won’t be posting over the weekend, so good luck for Sunday!! You’ll ace it 🙂

  2. Damon said

    snatch progression training
    then
    press 5×5 then 10-7-4
    then
    Wod as rx: 19:33

    I am fortunate to be receiving one-on-one training at the Singapore Weightlifting Association by one of the Olympic lifting coaches. I’m on a 10 week program and will post some of the training I am receiving on the forum.

    Today’s wod hurt today, half an hour after training and my heart rate still elevated.

  3. andrew said

    WU – 1km row, mobility, CFWu x 3

    WOD – a pathetic 20kg for OHS. 18:39. could prob have gone a bit heavier but OHS a definite weakpoint and my knee was tender fm sprints so tried to concentrate on ROM

  4. Vicki said

    WUP:
    Puke, row, CFW x 3
    Nice start 🙂

    Scaled WOD:
    15 x 6.5kg Tech bar OHS
    250 row
    25 8kg american swings.
    19:53.

    It’s amazing how much better training makes me feel!

  5. Vicki said

    Oh GO JANE! WOOT!!!
    Good luck 🙂

  6. Pete Yeates said

    Warm-up = Mobility drills, Row 1km, Glute activation, CFWU x 3.

    WOD = scaled to 30kg

    Time = 19:12

    Jane, have fun out there on Sunday.

  7. Jane said

    Rest day today – had great sports massage yesterday – lots of fluids and good food for today.

    Thanks for the support – I am very excited about Sunday and can’t wait to see what I am able to do after 3 weeks solid training and 1 wk taper 🙂

  8. gus said

    good luck, jane! i’m sure you’ll ace it!

    today:
    1k row
    3 rnds cfwu (skipped dips, wanted to go easy on shoulder)

    5rft:
    15 x ohs – 10kg
    500m row
    25 sit ups

    time: 23:07

    went fairly light on OHS due to shoulder (didn’t want to sub another movement though) – was a good weight to work on form

  9. Will F said

    Did my first beach session today, man it’s hard work sprinting in the sand, good fun! Thanks Steve.

    Shirt design looks mint! Can’t wait to get my hands on one.

  10. kate said

    Warm-up = Run 800m, Mobility drills,CFWU x 2.

    WOD 5 Rounds
    200m 15kg sandbag run
    15 OHS – 10kg
    500m row
    25 sit-ups

    28:17
    HARD 🙂
    Great day to be running around in the mid-day sun.
    Loved the challenge.
    Thanks Stef!

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