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Friday 26 March 2010

Posted by The Coach on March 25th, 2010

Back Squat
5-5-5-5-5 reps
Ascending Sets
1 x 20 reps @ 70% 5RM

Post loads to comments

5 rounds for time of:
Hand Stand Push Up, 10 reps
Muscle Up, 5 reps

Post time to comments

– Scale for HSPU’s is Pike Push Ups or Band HSPU’s for those with sound Hand Stand form.
– Scale for M/Ups is the Muscle Up Progression as taught by Tucker at the CrossFit Gymnastics Cert.
– If you can’t hold support on the rings, stay off them. Do bar dips until you’re strong enough.

Here’s some Old School help to get stronger, A Manual of Physical Training by Thomas Inch


15 Responses to “Friday 26 March 2010”

  1. michelle said

    Warm up: Muscle-up practice, 1km row, mobility, 2 rounds of squat x 10, lunge x 10, quarter-squat jump x 10

    Strength: Back Squat
    5-5-5-5-3 @ 55-62.5-70-75-80kg

    Only managed to get three reps out at 80kg, making the last set a 3RM PB 🙂

    Then 1 x 20 @ 55kg

    WOD: 5 rounds
    Pike pushup x 10
    Muscle-up prog x 5

    Time = 6:17 (I think)

  2. Pete Yeates said

    Warm-up = Muscle activation, Dynamic mobility, Back squat x 5 @ 15, 45kg.

    Back Squat 5,5,5,5,5 @ 65, 75, 80, 80, 80kg

    Back Squat x 20 @ 65kg

    Started the WOD, but found the HSPU’s to be not feeling right, so stopped at 1 round and worked on HSPU form. I found out that my hand placement wasn’t wide enough, and I let my core relax, creating an arch in my lumbar. I still alternated these with some muscleups.

    Michelle, congrats on the 3RM Back squat PB.

  3. Jane said

    Pete – where’s Willow?

  4. Yeah my thoughts exactly Jane! Any updates Pete???

    Warm up: Muscle-up practice, 1km row, mobility, 2 rounds of squat x 10, lunge x 10, quarter-squat jump x 10

    Strength: Back Squat
    5-5-5-5-5 @ 30-35-40-45-51kg (PB)

    Seriously impressed with Michelle’s efforts on Backsquat! Yeah to Will and Bianca for PBs today!

    Then 1 x 20 @ 35kg

    WOD: 5 rounds
    Pike pushup x 10
    Muscle-up prog x 5

    Time = 5:38

  5. Will F said

    Thanks Tracy. Well done to the others on their PB’s! I love back squats, they are awesome 😀 more more more!

    Warm up: 1km row, mobility, 2 rounds of squat x 10, lunge x 10, quarter-squat jump x 10, Backsquat practice

    Strength: Back Squat
    5-5-5-5-5 @ 42.5-45-50-55-60kg (PB) only 10more kg for a b/w backsquat!

    Then 1 x 20 @ 42.5 kg

    WOD: 5 rounds
    Pike pushup feet on 11′ box x 10
    Muscle-up prog x 5 – the rings are getting higher now. Over the next few months I’m going to aim for a full Muscle-up.

    Time = 4:11

  6. The Cell said

    Hmmm, anyone know the latest on Vicki and Willow? Willow’s in for some serious late arrival burpee penalties. I don’t care if she can’t walk. I want burpees, not excuses!!

    Jase 🙂

  7. The Cell said

    Pete! Where is Willow??? And thank you for the Herbs my friend? How is Vicki doing?


  8. andrew said

    WU – 1km row 2 rd of 10 each x squat, lunge, jump squat mobility, pike PU practice, MU progression practice

    Strength – 5 x 80/90/100/100/100kg

    WOD – Pike PU’s (on 21″ box) and MU progressions 4;37

  9. Anthony said

    Hey Jas, wasn’t there talk a while back of naming a WOD Willow and it was full of Burpees. It seems only fitting that Dad should have to try it out. haha
    How are your girls going Pete? any news yet?

  10. The Cell said

    I do recall that being the case Anth, but Pete loves burpees! Sick f%$k! 😛


  11. The Cell said

    Warm up
    Skipping mixed with double under practice and mobility drills

    HSPU practice

    5-5-5 @ 60kg

    Box Squats
    5-5-5-5 @ 60kg

    5-5-5-5 @ 130kg

    400m row
    Ring dips, 12 reps
    TIME = 12.16min



  12. kate said

    Warm up: 1km row, mobility, 2 rounds of squat x 10, lunge x 10, quarter-squat jump x 10

    Strength: Back Squat
    5-5-5-5-5 @ 35-40-45-55-57.5kg

    Then 1 x 20 @ 40kg

    WOD: 5 rounds
    Handstand pushup with blue bands x 10
    Muscle-up prog x 5

    Time = 7.34

  13. Pete Yeates said

    Thanks for all the warm wishes everyone. 🙂 Vicki is still at the hospital, waiting, waiting, waiting, and some more waiting. She was supposed to be induced yesterday, but the midwife didn’t book her in, so she was booked in for 11am today. We arrive for our appointment this morning and had to wait for a room to become available, finally going in at 1:30.

    BUT WAIT THERE’S MORE – we sat around all day to be informed that Vicki won’t be seen to until tomorrow, but she can’t go home because she will loose her spot.

    Vicki is fairly drained from 3 days of early labour, but is holding it together well. I just popped home to feed the animals, and do my hair 😆 , and am now going back with air mattress in hand to set up camp.

    Hey, who knows, as Vicki is 12 days overdue, she may go into labor overnight without being induced, which was our wish all along.

  14. Storm said

    Jeez Willow at 150 max burpee a day penalty for being late x 12 days equals 1800 Burpees owed.

    When she can walk, lets be optimistic 10 months (Dana was off an running by then) she should be able to start aquitting the 1800 this brings us to a start month of February 1st.

    At 10 Burpees a month Willow should have the 1800 done by 2025 age 15.

    If she takes after her dad and has an appreciation for the finer points of burpees she will have these done by the year 2015.

    I know i have to much time on my hands tonight, the posting being done in anticipation of Willow being born will make some intersting reading for her when she gets older.

    And as Sunday is comming and Stef will post one of his out of the world posts Im sure it will be a fitting tribute to Willow if she arrives before then……

    Lets hope tonight is the night for Vicki(enough already)and in the case of Willow, the burpees are still accruing.

    All the best again from the S household


  15. Sending good vibes to you both tonight! Air mattresses are a sign of true love and devotion!

    Tracy xo

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