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Tuesday 08 June 2010

Posted by The Coach on June 7th, 2010

3-3-3-3-3 reps

Post loads to comments

As many rounds as possible in 15 minutes of:
5 x Strict Pull Ups
7 x Push Press @ 65% of body weight
9 x Knees to Elbows

Post rounds to comments


12 Responses to “Tuesday 08 June 2010”

  1. dan said

    Hi Team,

    Stef and Steve, I love the sound of the WOD’s you guys did yesterday, I’m going to give them both ago, thanks for the ideas, except Steve I’m going to do 151 swings and 151 wall balls, because we both know which arm of the services is better! hehehe…

    Thanks for the inspiring email too Stef, it is exactly what I needed mate. I will respond privately shortly.

    Yesterday I had a really good reflection on how sometimes when training or working towards any major goal, it is easy to feel like you are stuck and not progressing. It occurred to me when I was training with a work mate that is a very fit young lad. I took him for a Cell kettle bell complex. It was amazing to see how much it totally destroyed him (20kg bell). I remember being that person not long ago, don’t get me wrong it still hurts! But to see that by committing to never ending improvement in ones self, small incremental gains are made, leading to larger building block of success. I guess the meaning behind my story is that sometimes by reflecting on the past, we can draw strength for the now.

    Hope everyone is doing well,


  2. Jane said

    2nd day training @ Crossfit Sydney

    10 x muscle ups (progressions for me)
    15 x handstand push up (we all subbed with dumbells 2 x 8kg)
    20 x cleans (we all did dumbell cleans 2 x 8kg)
    500m run
    7mins 25secs

    + core work slightly different to yesterday, this really got me yesterday so I’m sure it will hurt more today

    + stretching

  3. Pete Yeates said

    WU = Dynamic mobility, Squat x 5 @ 15kg, 15, 45, 65.

    Squat – 75kg x 3, 85 x 2, 95 x 2, 100 x 1, 102.5 x 1, 85 x 5, 85 x 5.

    Straddle Front Lever Pulls 5 x 5
    Kettlebell swing x 50 @ 36kg’s
    Handstand Wall Run x 90

  4. Luke F-J said

    AM – Strength
    Deadlifts 3,3,3,3,3@110kg,120kg,130kg,140kg,150kg
    Bench 5,5,5@90kg,100kg,105kg(PB)
    Pull-ups 5,5,5@20kg,25kg,30kg(PB)

    Vary happy with this mornings efforts. My back is feeling much better as i only really felt it whilst doing the 150.

    Had to cancel today as the coil on my bike burnt out whilst riding home yesterday so have no transport for the next few days.

  5. Jason said

    100kg Deadlift
    Handstand push-ups

    Time = 5 mins 52 sec

    Got through 21’s and the deadlift 15’s unbrokenand, then it got really tough, had to break HSPU’s into 5’s then 2’s and by the end of the last set I was doing singles. I was really suprised a the toll extracted on the arms and shoulders, finished in crumpled heap on the floor!
    Back in Perth tonight – see you at 6:30 – I’ll be the one with bells on!

  6. stef said

    Warm up
    Mobility drills
    2 x 20 air squats
    2 x 10 jump squats

    Back squats
    High bar, 5 reps for 40-60-80kg
    Low bar, 5 reps for 80-100-100-100-100kg

    Dead lifts
    3-3-3 @ 160kg

    10 rounds of:
    1min sprint on rower (aim to achieve minimum 300m each time)
    1min rest
    Rd1 – 317m
    Rd2 – 313m
    Rd3 – 308m
    Rd4 – 303m
    Rd5 – 308m
    Rd6 – 306m
    Rd7 – 306m
    Rd8 – 301m
    Rd9 – 305m
    Rd10 – 305m

    Hurt locker, but recovery felt good!

    Stretch (not much of it today, time limited)



  7. Bliss said

    65-70-70-70-70 – this ankle is quite the pest

    As many rounds as possible in 15 minutes of:
    5 x Strict Pull Ups – RB
    7 x Push Press – strict press instead of push press – only 20kg
    9 x Knees to Elbows
    – 7 + 5 *** not able to move fast enough.

    I have decided to start posting again.

  8. The Cell said

    About time, you shouldn’t of stopped!



  9. Bliss said

    not sure why I did…

    Just lazy I guess! 😉

  10. Glen Lewis said

    Warm Up 3 x
    * 300m row
    * 15 x 16kg KB American Swing
    * 10 x Mountain Climbers
    * 5 x Burpees

    3-3-3-3-3 @ 110kg, 130kg, 150kg, 160kg, 140kg
    Lifted PB by 10kg from 150kg to 160kg. Won’t be increasing it again soon.

    AMRAP (15 minutes):
    5 x Strict Pull Ups (blue band)
    7 x Push Press @ 40kg
    9 x Knees to Chest (some Elbow)

    7 rounds – my K2E fatigues badly after 3-4 rounds of this wod.

  11. Lisa said

    Deadlifts – 3x3x3x3x3


    WOD – as many rounds as possible in 15mins

    5 strict pull ups (RB)
    7 push press (35kg)
    9 knee to as high as possible! Getting there, so close to elbow nowadays!! 🙂

    7 rounds and a dizzy spell! Ha ha. Great workout. Thanks Storm and 530pm crew!

  12. Kenno said

    5×3 @ 110,120,130,140,145kg

    WOD as Rx’d
    10 rounds

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