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Tuesday 04 May 2010

Posted by The Coach on May 3rd, 2010

WOD
10 rounds for time of:
Rope Climb, 1 ascent
60kg Power Clean, 5 reps
60kg Push Press, 2 reps

Post time to comments

How to Improve Hip Mobility

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12 Responses to “Tuesday 04 May 2010”

  1. Pete Yeates said

    Warm-up = Dynamic mobility, Back squat x 5 @ 15, 45, 65kg.

    Back Squat 5 x 5 @ 75kg (concentrating on speed and using the stretch reflex to rebound out of the bottom)

    Kettlebell swing 36kg x 60

    Tabata Pushups (6 sets) 20, 16, 11, 8, 9, 9

    Handstand wall runs x 50, 50, 50

  2. andrew said

    WU – skipping. BB complex (DL,Clean, FS. PP, BS, Push Ups) Mobility

    WOD – as rx’ed 17:17. Happy enough with 10 rope climbs as had not done before

    Finisher – 800m run

  3. michelle said

    Back-off week

    Warm up: Skipping practice, 3 rounds of barbell complex @ 20kg (6 reps each of deadlift, power clean, front squat, push press, back squat, plus pushups and instep stretch), mobility

    WOD: 10 rounds
    1 x rope climb
    5 x 24kg PC
    2 x 24kg PP

    Time = 10:31 (I think)

    Then a slow 800m recovery run.

    Nice work on the rope climbs, Cpt Smash!

  4. Tracy Lydiatt said

    Warm up: Skipping practice, 3 rounds of barbell complex @ 20kg (6 reps each of deadlift, power clean, front squat, push press, back squat, plus pushups and instep stretch), mobility

    WOD: 10 rounds
    5 x rope climb scaled – rounds 8-10 did push ups due to numb hand!
    5 x 24kg PC
    2 x 24kg PP

    Time = 16:06

    800m run to finish

    Good work everyone this AM!

  5. Tracy Lydiatt said

    p.s. I love power cleans! 🙂

  6. Storm said

    We love you Tracy 🙂

  7. stef said

    And mother Earth loves everybody and every living organism, so let us love her back in whatever way we can…

    🙂

    SS

  8. Bliss said

    Stef…I am lost for words…absolutely amazing. Have you had enough sleep this week??

    Warm up:
    Skipping practice,
    3 rounds of barbell complex @ 15kg (6 reps each of deadlift, power clean, front squat, push press, back squat, plus pushups and instep stretch), mobility

    WOD: 10 rounds
    1 x rope climb – My first EVER rope climbs! They took forever and after three ?? ( and an additional 5 or so minutes) I decided that it was in everyone’s best interest that I scale

    5 x 35kg PC – coming up easily,smoothly and unbroken. Should have gone heavier
    2 x 25kg PP – weight was ok. I must do more pullups – 😉 Thanks for the tip Jase!

    18.30 – took forever!

  9. michelle said

    Check out today’s covergirl on CrossFit Endurance (http://www.crossfitendurance.com/)
    Nice work, Jane!!

    Congrats on the rope climbs, Bliss. They’ll keep getting easier and easier.

    Biljana, thanks for the good wishes yesterday 🙂

    Did some technique work this afternoon – overhead squats, thrusters (I found out I am capable of executing 40kg thrusters – thank god!), split jerk (needs more work, but I think these will work better for me than the push jerk). I’m officially excited about the weekend now 🙂 🙂 🙂

  10. Rhys said

    Well done Bliss with the rope climbs.

    WOD as Rx’d
    16.03
    800m Finisher at Intermediate standard

    Storm told me I’d finished but I thought I wasn’t. It wouldn’t be the first time I mis counted and ended up doing extra. Rope climbs were more mental because: 1. I didn’t wana fall on someone 2. I didn’t wana fall

  11. Anthony said

    Hey Stef,

    May the fourth be with you

    hahahahaahaha

    Anth 🙂

  12. Nicole said

    WU; Skipping prac
    Barbell complex

    WOD: 10 rounds
    5 x rope climb scaled
    5 x 24kg PC
    2 x 24kg PP

    Time = 11:30

    800m run = 3:45

    Hip Mobility article had some good info… Piriformas release always a great one !!

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