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Friday 14 May 2010

Posted by The Coach on May 13th, 2010

5-5-5 reps
Sets ascending
12-9-6 reps @ 75% 5RM

Post loads to comments

21-15-9 rep rounds for time of:
45kg Thruster
Pull Up

Post time to comments


8 Responses to “Friday 14 May 2010”

  1. michelle said

    Warm up: 500m row, mobility, CFWU x 3

    Strength: Press
    5-5-5 @ 25-28.5-30kg
    12-9-6 @ 25kg

    WOD: Fran
    Really wanted to do this as Rx’d, but my body had other ideas. Scaled the thrusters to 20kg and used the orange band for pull ups.

    Time = 4:54

  2. Pete Yeates said

    Warm-up = 400m run, CFWU x 3, Dynamic mobility, Press x 5 @ 20, 25, 30kg.

    Press 5,5,5 @ 35, 40, 47.5 (3)
    Press 12, 9, 6 @ 30 kg.

    WOD scaled to 30kg = 4:08

  3. Mary-Anne said

    Warm Up: 400m run / 3 x CFWU / mobility

    5-5-5 reps = 20-25-30kg (PB)
    then 12-9-6 reps @ 22.5kg

    WOD: “Fran”
    21-15-9 rep rounds for time: 5.25mins
    17.5kg Thruster, Blue band Pull Up

    Strenght was a PB, however my efforts at WOD was taxed by fatigued shoulders. Better next time.

  4. Scott Fielding said

    NEWSFLASH NEWSFLASH…..Karratha Gym now has a Concept 2 rower….

    So in celebration todays WOD had a bit of a rowing angle

    3-3-3 reps (60kg, 80kg, 90kg)
    Sets ascending (75% 3RM, 85% 3RM, PB set)
    1 x 20 reps (55kg)
    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

    13min 10sec

    Have had a 7 day break due to minor knee injury while climbing early last week. Felt good today.

  5. Will F said

    Warm up: 400m row, mobility, CFWU x 3

    Strength: Press
    5-5-5 @ 30-35-37.5kg – these were ugly! going to strip back the weight and work on technique next week.
    12 @ 27.5 9-6 @ 25kg

    WOD: Fran
    Time = 6.34

  6. Storm said

    Well done Spidey

    Good to see you using the equipment available to you to put together WODs for yourself.

    I wonder if anybody else will use it.

  7. Tracy Lydiatt said

    Hey gang,

    Scott, glad to hear you finally get to row your way around in the desert!

    Went for my DEXA scan today – didn’t get to a copy of the full results (coming via email). The important result is I’m officially (+/- 1%) 36.1% body fat and I have higher than normal bone density (woot!)

    According to the American Council on Exercise, I’m OBESE! (Greater than 32% BF is obese). Hmmmmm… I don’t feel obese nor do I think I look obese so that just leaves me feeling a little weird although determined to train hard and eat clean for the next 3 months to bring down the BF percentage. Obviously not as healthy as I could be so happy to keep improving.

    Any suggestions on a reasonable change to try for within 3 months? 1%, 5%, 10%?

    Here we go….

  8. The Cell said

    The most important thing Trace, is to shoot for small achievable incremental and steadily continuing results. DO not overshoot the mark, this is harmful to psychological health. Aim for a reasonable amount of body fat loss, this will also highly depend on your personality type and how much change you actually implement and to what depth. The more severe changes you make the greater the impact. The question here comes back to though can you sustain these major lifestyle changes? Most cannot and it is not healthy to either. Small introductions, allow the organic system and mind to adapt naturally and comfortably and then introduce more positive change. What I am saying is do not get caught up in losing a minimum amount of body fat by a certain time. Time is illusionary anyway (a discussion for another time)so ease in to this. If you are the type that requires some quantitative measure (most of us do, as that is the society we have been conditioned within) then aim for about 1 – 5% per month. Anywhere between that figure will be great, and like stated earlier, the more positive lifestyle changes implemented the greater the result.

    Hope this helps to some degree. Ring me if you need further help or clarification.



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