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Thursday 10 June 2010

Posted by The Coach on June 9th, 2010

Strength
Power Snatch
3-3-3-3-3 reps

Post loads to comments

WOD
“Alternating Tabata Deadlift and Burpee”
Start the clock and perform as many reps as possible for 20 seconds of deadlifts
Rest 10 seconds
Then perform as many burpees as possible in 20 seconds
Rest 10 seconds
Repeat this 14 more times for a total of 16 sets
Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
The entire workout should take 8 minutes.
Load is 85kgs

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13 Responses to “Thursday 10 June 2010”

  1. The Cell said

    I remember doing this one, instead of burpees I did lateral burpees, I cannot remember why, it was to work around some niggling issue. Anyway, brutal…

    SS

  2. Jase said

    English WOD
    For time
    400gm Marinated Argentinian Spiral Steak
    Flat, warm Ale
    10mins even

    that’s pretty much the extent of my training for the past few days. Off up north tomorrow for 3 and a half days of training with Tony Blauer. Can’t wait!

    Train hard and stay safe everyone
    Jase 🙂

  3. Jane said

    4th day at Crossfit Sydney

    AMRAP in 12mins of

    5 x 35kg front squat
    10 x pull ups
    15 x double unders

    managed 6 rounds + 5 + 10

    Pretty good session, but I hurt my back on the KB swings yesterday so am having to do lots of stretching & trigger point stuff 😦

  4. Jane said

    p.s looking forward to coming back home to Perth, 1 more sleep 🙂

  5. Pete Yeates said

    Warm-up = Dynamic mobility, Squat x 5 @ 15, 15, 45, 65, 75kg.

    Squat 85kg x 2, 95 x 2, 100 x 1, 102.5 (F), 85 x 5, 85 x 5.

    Then some gymnastics training:

    10 x Hollow Rocks, 10 x Spinal rolls, 10 x Supermans.

    On the Parallettes:
    10 x Tuck Planche(held for 5 seconds), passing through into a L sit (held for 5 seconds), passing back through into a Elbow lever (held for 5 seconds).

    Then onto the rings:
    10 x Front Lever progressions
    10 x Back Lever progressions

  6. Mary-Anne said

    WU: 250m row/10 lunges/10 pushups/10 KB swings x 3 rounds
    mobility / power snatch prep.

    STRENGTH: Power Snatch 3 reps for 5 rounds.
    (15kg bar plus tech plates – no weight PB’s today, just technique).

    WOD: Alternating deadlift (40kg) & burpee tabatas.
    20 seconds work : 10 seconds rest
    8x minutes in total / 8 sets.
    Total reps = 97

    Happy with form in the WOD – I sacrificed deadlift reps for full extension, open shoulders & chest.
    Burpees full leg extension from frog squat position.

    Happy Thursday everyone. x

  7. Steve said

    Solid work from the morning and lunch time crews… The power snatch’s are coming along nicely.

    Today:

    1. Jingle Jangle variation- 30 sec on/30 sec off for 10 rounds
    First 5 rounds were 10m shuttles (10,10,10,10,10)
    Next 3 rounds were 5m shuttles (15,16,16)
    Last 2 rounds were 15m shuttles (8,8)

    2. Back Squat- 5 x 5

    3. Tabata Rowing
    107m,105m,105m,105m,104m,104m,104m,105m

    Tabata rowing has long been my nemesis, and normally leaves me a quivering mess. Felt good today, but it still gave me a bit of a touch up.

  8. Steve said

    By the way, if anyone noticed the earth move off it’s axis this morning do not be alarmed; it was just Jason Risely doing burpees. One very strong individual.

  9. amanda o'brien said

    Hrm. Got some odd looks doing a home made wod at kalgoorlie gym.

    5 rft
    60kg dead lift x 5
    20 air squats
    10 push ups

    Didn’t take the time. Next time I’m going to turn up in valour track pants.

    Yes stef – from the cool house. Keep those ice cream containers for feet you call crocks to urself! 🙂

  10. Rhys said

    Still in melbourne and will be for a bit longer than expected.
    AM WOD
    Cycle 2000m, 20 24kg KB Snatch, 20 Wall Ball
    Cycle 1500m, 15 24kg KB Snatch, 15 Wall Ball
    Cycle 1000m, 10 24kg KB Snatch, 10 Wall Ball
    Cycle 1500m, 15 24kg KB Snatch, 15 Wall Ball
    Cycle 2000m, 20 24kg KB Snatch, 20 Wall Ball
    I forgot to time myself but I feel I reached the effect, it was dark a bit wet and freakin cold but I ended up sweating in a singlet. Happy days.
    I do miss the barbell how ever.

  11. Storm said

    AAAHHHH Amanda velour track pants see ive got you thinking now….:)

    We miss your smiling face Rhys keep posting, but if you tell me you have gone out and bought velour track pants, Amanda and I will know you have been on that ship to long…..

  12. Nicole said

    WU: 2x Laps around the perimeter of block…. ( Is that a lake or water reserve out the back ?? looks really nice when the suns going down )
    250m row/10 lunges/10 pushups/10 KB swings x 3 rounds, mobility / power snatch prep.

    STRENGTH: Power Snatch 3 reps for 5 rounds… kept weight light…. fear of not being able to stabalize in shoulder girdle w the moving weight of bar over head. By the end got rid of that feeling w practice of movement
    11.5,11.5,14,16.5,16.5

    WOD: was FUN;-)
    Alternating deadlift (30kg) & burpee tabatas.
    20 seconds work : 10 seconds rest
    8x minutes in total / 16 sets of Tabata
    Total reps = 122

    100 x Hover Push Ups
    Thanks Storm & 630crew for the suggestion of these…. will be thinking of you tomorrow when my arms start feeling it….

    P.S. For anyone who works with the body, is a practicioner / therapist and knows the book ‘Anatomy Trains ‘ by Tomas Myers you might be interested in a course thats comming to Perth in August…. Let me know if your interested in further details ( sorry I was not able to attach the link to this message )

  13. Kenno said

    STRENGTH
    5×3 @ 50,50,50,55,60kg

    WOD as Rx’d
    111 reps

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