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Monday 26 April 2010

Posted by The Coach on April 25th, 2010

3-3-3 reps
Sets ascending (75% 3RM, 85% 3RM, PB set)
1 x 20 reps
Use a load that is approximately 65-75% 3RM
Re-grip on each rep. No touch and go reps.

For time:
Push-Up, 50 reps
Row 1000m
Push-Up, 30 reps
Row 1000m
Push-Up, 20 reps

Post time to comments

The Cell – CrossFit Games Regional Qualifiers Fundraiser is on this Friday night from 5.30pm at The Cell. We’ve got a big Auction with some fantastic items up for grabs, a Tabata Squats for Cash event, a door prize courtesy of the Swan Brewery, free drinks and nibblies. Get on down for a great night!


11 Responses to “Monday 26 April 2010”

  1. andrew said

    how come on the FB page it talks abt sandag get ups?? which one is right/wrong?

    It is better to be roughly right than to be precisely wrong. – John Maynard Keynes

  2. The Cell said

    If by FB, you are referring to Face book? My answer is in 2 parts.

    1. You upset me that you have face book

    2. Always refer to the cell website for the workout, face book is a social networking tool, IE. check what your mates are doing tonight, rather than ringing them, because our society has becoming personality dumb and now lack communication skills in the verbal or face to face form, FB (as you cal it) is not a primary source of information regarding what training we are doing the next day.

    Whatever you read was a typo, or insight in to the days ahead, by typo only, must of been a technological glitch! But wait, heaven forbid! How could technology make a ‘mistake’???

    Ok, enough of me taking it out of face book, I shall stop there, not having a dig at you Capt Smash, I fear you immensely, would never insult you and am teasing face book only.

    By the way, what it says for Monday is what we do, unless we (in human form) dictates otherwise…


  3. andrew said

    stef – just to try & convince you that FB (cos thats what us in the know call it) is a agent for social change then check out..

    its not so bad on teh dark side you know…

    glad to see its not sandbag GU’s as last time i did them jason had to cut short the rds as i was taking forever

  4. andrew said

    arrived a bit late as was on the phone with telstra getting my cable wirless up & running – technology pah (maybe I should go & live in cave like stef??)

    WU – 800 run. mobility, CFWU

    Strength – Zerchers as my back was a bit tight. 3 x 80/90/100kg 20 x 60kg

    WOD – as Rx’ed. 09:35. All push ups unbroken. 1st row ok (just over 3:30) but 2nd was a bit all over the shop

    “Once a new technology rolls over you, if you’re not part of the steamroller, you’re part of the road.” Stewart Brand


  5. Pete Yeates said

    Warm-up = Dynamic mobility, Glute activation, Run 800m, CFWU, Deadlift x 3 @ 40, 60, 80, 100kg.

    Deadlift 3,3,3 @ 110, 120, 127.5kg PB 🙂

    Deadlift x 20 @ 100kg

    WOD as Rx’d = 10:25

    Finisher = Muscleups x 5 – rest 10 breaths, x 1- rest 10 breaths, x 0.

  6. Anthony said

    W/U – Nice 800 mtr run in the morning sunshine, mobility, CFWU x 1
    3-3-3 reps Sets ascending (75% 3RM, 85% 3RM, PB set)
    I listened today!
    75 / 90 / 107.5kg PB
    1 x 20 reps 70kg – I took the time to keep core tight and breathe between reps.

    For time:
    Push-Up, 50 reps (did 1st 20 on toes then 30 on knees)
    Row 1000m
    Push-Up, 30 reps on knees
    Row 1000m
    Push-Up, 20 reps on knees
    Time = 11.47
    I need to do lots more work on the push ups. 6 months ago I could only do push ups on knees so there has been improvement but not enough for my liking.

    Great work by everyone this morning – you were all flying through the reps!

  7. michelle said

    Warm up: 800m run, mobility, CFWU x 1 (and did all 10 pull ups unbroken – woo hoo! Usually I can only manage 5)

    Strength: Deadlift
    3-3-3 @ 75-85-102.5kg PB 🙂
    1 x 20 @ 70kg

    WOD as Rx’d

    Time = 12:18

  8. Glen Lewis said

    Warm up: 800m run, mobility, CFWU x 1

    Strength: Deadlift
    3-3-3 @ 90-105/125kg PB [10 hours sleep helped]
    1 x 20 @ 82.5kg [struggling towards the end]

    50 pushups (23 on toes, rest of knees)
    1000m row (~4.10)
    30 pushups (15 on toes, rest on knees)
    1000m row (~4.20)
    20 pushups (9 on toes, rest on knees)

    Time = 15:16

    The first set of pushups smashed me – took way too long, need to practice those more. Also, found myself using the rows for recovery – need to lose that bad habit.

  9. Will F said

    Great day for a workout…

    Warm up: 800m run, mobility, CFWU x 1

    Strength: Deadlift
    3-3-3 @ 70-80/92.5kg (PB)
    1 x 20 @ 60kg – I found resetting after each rep harder than smashing them all out at once. May just be my body not feeling up to it today.

    as Rx’d – 10.58

    10 x Muscleup Progressions, 10 x Hand Stand Wall Run’s – First time trying these things, they are awesome. Already I feel more mobility coming back to my shoulder.

  10. Adam Piller said

    deadlifts 3×3 @ 160,185,211(PB) woohoo finally a PB by one solitary KG!! then 20 on 140kg (OUCH that freakn hurt and f&%ked me for the wod)

    wod as rxd 12.36 i think.

    awesome work by all!

    some really fast times on the board!

  11. Jane said

    Taper week this week

    5 x 3 back squats at 70% did all reps at 40kg

    very happy with my form and the weight was very easy

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