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Tuesday 25 May 2010

Posted by The Coach on May 24th, 2010

Strength
Deadlift
3-3-3 reps
Sets ascending
Then
1 x 15 reps
75% 3RM

Post load to comments

WOD
21-15-9 reps rounds for time of:
60kg Hang Power Clean
21″ Box Jump

Post time to comments

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12 Responses to “Tuesday 25 May 2010”

  1. The Cell said

    Woo Hoo Binbadaboom

    What you believe you become…….I think Buddha said it…….

    So make them great thoughts

    x

  2. Steve said

    http://www.crossfitvirtuosity.com/articles/the-law-of-the-vital-few/

    Interesting article… Power and speed??? What do you think?

  3. Pete Yeates said

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

    Back squat
    85kg x 4
    95 x 2
    100 x 1
    102.5 x 1
    105 x 1
    107.5 (F)
    85 x 5
    85 x 5

    Handstand wall runs x 40, 40, 40

    10 x Frog stand to handstand attempts

    10 x Handstands (free standing)

  4. Mary-Anne said

    Strength
    Deadlift
    3-3-3 reps = 57.5kg – 65kg – 75kg PB

    Then
    1 x 15 reps = 60kg

    WOD
    21-15-9 reps rounds for time of:
    30kg Hang Power Clean
    21″ Box Jump

    Slow time – tough WOD.

  5. The Cell said

    Slow is a perceptive interpretation usually determined by cultural influences. Difficult to detach from. An approach that can help minimise psychological anxiety or disappointment is goal setting or what you ‘think’ you may do in that WOD. AIm for goals such as quality of movement, range of motion, transition timing, breathing properly and efficiently, etc. Do not get caught up in time, comparing to others, or even what you think you ‘should’ do…

    And always smile through the pain..

    🙂

    SS

  6. Andrew said

    WU – 400m run, 20 x lunges, CFWU, 100m run

    Strength – Zerchers 3 x 85/95/95kg 15x 70kg

    WOD – as rx’ed 4:22

  7. Pete Yeates said

    Steve, I liked the article and have been experimenting with one of the “Vital Few” myself, by squatting to a daily maximum 4 times a week.

    The carryover I have noticed is:

    1. Box jumps have improved heaps. It used to frustrate me, after landing back down, how I couldn’t spring straight back up, now I can with ease.

    2. Air squats are more fluid and therefore quicker.

    3. Overhead squats are feeling really strong at the bottom, whereas before this was where I would come unstuck.

    4. Form on deadlifts has improved due to the strengthening of my posterior chain.

    5. Cleans are stronger all round.

    6. Sprinting up short hills on my mountain bike doesn’t fatigue me nearly as much.

    7. My hip flexors and hamstrings have loosened considerably from rebounding out of the bottom of the squats, which is allowing me to go deeper into yoga poses. My yoga instructor thinks I am practicing. 😆

  8. michelle said

    Warm up: 400m run, 20 walking lunges, CFWU x 1 (with dead hang pull ups on orange band), 100m run.

    Strength: Deadlift
    3-3-3 @ 80-90-95kg
    1 x 15 @ 72.5kg

    WOD
    Started out with 42.5kg, got 5 nasty reps out then dropped back to 35kg and completed the WOD in 5:49

    I should have stuck with my gut feeling and scaled from the outset – a lesson for the future!

    Awesome effort from Storm this morning.

  9. Steve said

    Very interesting Pete… Would love to pick your brain about a few things when I get back next week.

  10. Bliss said

    Warm up: 400m run, 20 walking lunges, CFWU x 1, 100m run.

    Strength: Deadlift
    3-3-3 @ 75-85-97.5kg PB 🙂 I am assuming that it did not look pretty but to me it was a beautiful thing. (That’s for you Stef)
    1 x 15 @ 72.5kg

    WOD
    A big DNF – pulled a tendon in my left bicep. Continue box jumps until Paul finished.

    Carole flew this arvo!

  11. The Cell said

    I would be resting as much as possible for our 15000m of rowing (amongst other movements) coming up next week Steve! 🙂

    Warm up:
    Mobility drills / row / skip / mobility drills / bergener warm up

    Then:
    3RFT
    50kg ground to overhead, 10 reps
    Muscle up to: 15 ringdips (what this means is if I come off to execute ring dips get up there by doing a muscle up)
    32kg Russian swing, 20 reps
    TIME = 8.32min

    Rest – 7mins

    Donut jumps with heavy tyre, 50 reps for time:
    TIME = 10.41min

    Rest 7mins

    Tabata static holds alternating between: Ring support / Pull up bar (top position)
    6mins consecutive

    Stretch / cool down

    SS

  12. Mary-Anne said

    Time was 7:04mins

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