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Saturday 29 May 2010

Posted by The Coach on May 28th, 2010

Strength
Push Press
3-3-3 reps
Ascending sets
then
1 x 12 reps
70% 3RM

Post loads to comments

WOD
5 rounds for time of:
Row 500m
Ring Dip, 15 reps

Post time to comments

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9 Responses to “Saturday 29 May 2010”

  1. Pete Yeates said

    Looking forward to starting training again on Monday – woot! In the meantime …
    Willow loves her kettlebell!
    [IMG]http://i1018.photobucket.com/albums/af301/mosma/IMG_0140.jpg[/IMG]

  2. Vicki said

    oh pffft didn’t bloody work!!!

  3. Pete Yeates said

    Here you go dearest 🙂

  4. The Cell said

    Love it! hahahaha. That’s going straight to the pool room 😛

    Jase

  5. Pete Yeates said

    Willow will make a great crossfitter, as she’s already drooling over kettlebells. 😆

  6. Pete Yeates said

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

    Back squat 5 x 5 @ 75kg.
    (Am swapping over to high bar for a while, so kept the weight low to ease my body into it)

    Deadlift – snatch grip x 5 @ 45, 65, 85, 85, 85, 85, 85.
    (Using a snatch grip was f^{*ing hard on the grip, which was the point)

    Then some gymnastics training:

    Band assisted parallette handstand pushups 5 x 5 (using medium bands)

    Parallette Pseudo Planche Push-ups 5 x 5

    Bulgarian Ring Dips 5 x 5

    Finisher = Kettlebell swing x 60 @ 36kg

  7. andrew said

    WU – 800m run, CFWU, snatch complex x 3

    Push press – 3 x 65/67.5/70kg 12 x 55kg

    WOD – 500m row, dips on bars with RB

    Forgot to note time but ~ 10 mins I would say – few secs behind Kristofer who was flying the flag for the Wright family team

    I thought i had teh right units for my 1st 500m but i must have pressed wrong button so rod or mr grumpy had to reset it for me and it threw me off my rythmn. Next time check thoroughly

    Pseudo planche push up…hmmm

    I like snatch grip DL’s – wish we did more of these

  8. Biljana said

    Hey Andrew…
    You’ll be pleased to note that whilst I wasn’t there this morning that I worked just as hard today at the Level 1 Cert in Joondalup (yay closer to home too!!) and then when we thought all was done and dusted for the day…out came their gift to us…a WOD – Fran!!!
    Scaled WOD – 15kg Bar & jumping pull ups using rings – 4:37min. Those jumping pullups on rings were hard!!

    Having an awesome time at the Cert. See you all next week! 🙂

  9. kenno said

    Strength

    3×3 @ 60,70,75kg

    WOD as Rx’d

    14:57

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