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Friday 23 April 2010

Posted by The Coach on April 22nd, 2010

5-5-5 reps
Sets ascending
12-9-5 reps
Use a load that is approx 75-85% 5RM

Post loads to comments

3 rounds for time of:
Row, 250m
16kg Double Kettlebell Thruster, 10 reps
Pull Up, 15 reps

Post time to comments

Muscle & Fitness Article – Sweat Storm


15 Responses to “Friday 23 April 2010”

  1. Rhys said

    I read that article a couple of years ago in that magazine. That was the first time I heard of crossfit.

  2. andrew said

    WU – 800m run, mobility, CFWU

    Strength – press 5 x 55/60/62.5kg, 12/9/5 x 45kg

    WOD – as rx’ed 09:13. As usual 1st row was flying (39 secs something) but struggled after that. Maybe better to try keeping it at 45secs

    Stef – remember the 11th commandment ” Thou shalt not covet thy participants runners (no matter how cool they are)”

    Jason – where are the promised jackets??

  3. Luke FJ said

    AM session:
    Warm up – 800m run

    WOD – 6 x 400M, resting 1:1
    Times = 1:19

    Rest for 3 mins then

    Finisher – 1 set of strict pull ups = 16

    For the rest of the day i will be doing 20 pushups and 20 sit ups on the hour of every hour.

  4. Will F said

    800m run, mobility, 1x CFWU + pikepushup and kb swings

    12(30kg)-9(30KG for 5)-5(20kg)
    I should have gone lighter with these weights, not in ‘the zone’ today.

    3 RFT:
    Row, 250m
    8kg Double Kettlebell Thruster, 10 reps
    Pull Up, 15 reps (Orange Band)
    Difficult morning after some self inflicted pain last night. Broke the pullups into 5’s then smashed out the last 15. Felt like spewing but I wasn’t ready to throw away a $10 kebab.

  5. Jane said

    Back to posting my WODs today, have had a bit of an up and down week or so with my piriformis issue – I thought it was better then I made it worse, back to physio yesterday so its starting to feel better again – it needs to I only have 8 days until the half now!!!

    Swim session today was 19 x 100m on 1.50 turn round aiming for 1.34/1.36 per 100 – I managed this time for all 19 reps although most of them were drafting as I caught the guy in front 🙂

    Then straight home for Cindy, managed 18 rounds which I am very happy with as my arms were definitely feeling the swim

  6. michelle said

    Warm up: 800m run, CFWU + pike push ups + KB Swings x 1

    Strength: Press
    5-5-5 @ 25-27.5-30kg
    12-9-5 @ 25kg

    WOD as Rx’d
    Time = 10:28

  7. andrew said

    stef – come on you know you want them…

  8. michelle said

    I thought he wanted these pink ones….

  9. Pete Yeates said

    Warm-up = Dynamic mobility, Run 800m, CFWU, Press x 5 @ 20, 25, 30kg.

    Press 5,5,5 @ 35, 40, 46kg PB 🙂
    Press 12, 9, 5 (F 4) @ 35kg

    WOD as Rx’d = 8:12

  10. andrew said

    with the pink pom pom socks that might be a bit much..but if anyone can pull that look off stef can…

  11. The Cell said

    Jackets should be ready today Andrew!


  12. Mary-Anne said

    ..with “the cell” embedded on the heel – terrific advertising….
    (will register WOD after work)

  13. Anthony said

    Warm up: 800m run, CFWU + pike push ups

    Strength: Press
    5-5-5 @ 32.5/37.5/42.5kg PB 🙂
    12-9-5 @ 30kg

    3 rounds for time of:
    Row, 250m
    16kg Double Kettlebell Thruster, 10 reps
    Pull Up, 15 reps ( used BB – had to let go of bar 3rd round and break into 10/5 )
    Time = 9.13

    Anth 🙂

  14. Glen Lewis said

    Warm up: 800m run, mobility, CFWU

    Strength: Press
    5-5-5 @ 45/52.5/60kg PB 🙂
    12-5-5 @ 45 (missed the second set despite 10 hours sleep last night)

    3 rounds for time of:
    Row, 250m
    12kg Double Kettlebell Thruster, 10 reps
    Pull Up, 15 reps (used purple band – thank goodness for that!)

    Time = 10 minutes something (I cannot believe I didn’t write it down in my paper log, doh!).

    Combining thrusters and pull ups were very challenging for me – felt quite wrecked for a couple of hours afterwards. Have made strides towards a Paleo diet and my body is still getting used to a life without coco-pops, bread rolls, and Coke Zero.

  15. Steve said

    After Stef laid down the challenge, against my better judgement, I attempted yesterdays wod with a 30 pound vest…

    200m walking lunge + 150 kb swings (24) + 100 burpees = 33.56

    This was epic… The thought crossed my mind to a) take some weight out before the wod and b)ditch the vest altogether after the lunges but managed to survive.
    The burpees were pretty emotional. They took about 13 minutes!

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