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Monday 14 June 2010

Posted by The Coach on June 13th, 2010

Strength
Overhead Squat
5-5-5-5-5 reps
then
1 x 15 reps

Post loads to comments

WOD
5 rounds for time of:
21″ Box Jumps, 25 reps
Mountain Climbers, 100 reps (Total)

Post time to comments

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8 Responses to “Monday 14 June 2010”

  1. Pete Yeates said

    WU = 3 rounds of “Row 300m, 10 pushup, 20 situp, 10 back extensions” , OHS x 5 @ 20, 25, 30, 35kg.

    OHS 5,5,5,5,5 @ 40, 42.5, 45(F) – 40, 40, 40 (I went to 45kg but felt too unstable, so backed it off)

    OHS x 15 @ 40kg.

    WOD as Rx’d = 11:07

    Anth, congrats on the OHS PB 🙂

  2. The Cell said

    Hello all! How are we after this weekend? Feeling good? Ready to hit it hard this week before we move in to a de-load week next week? Let’s break some PB’s, lets increase our work capacity, lets get stronger, faster, fitter, better, more alert and coordinated. Let us begin the week with this affirmation:

    I am what I am, I am what I create, I create through challenge and the yearning to become aware, aware of who and what I am…

    What ever improvements you make, whether it be coming closer to a technical point, becoming mentally tougher, simply feeling more comfortable within a movement, breathing better, more focused or executing FRAN in under 2 minutes as prescribed. It doesn’t matter, fulfill this with intent and you have created success…

    See you all soon!

    🙂

    SS

  3. Will F said

    Bit off today…

    WU = 3 rounds of “Row 300m, 10 pushup, 20 situp, 10 back extensions”

    OHS 5,5,5,5,5 @ 22.5,25 ->

    OHS x 15 @ 20kg.

    WOD as Rx’d = 14.27 These were all full reps, knees almost up to my ears.

  4. The Cell said

    Warm up
    2 mins running
    2mins airdyne
    2mins skipping
    1 x CF warm up
    Mobility drills
    Single leg squats with and without weight

    Then:
    60kg OHS, 7 reps
    30″ Box jumps, 5 reps
    5 rounds, rest as neede between sets, focus on power on the jumps

    Then:
    10-8-6-4-2 reps of:
    60kg Squat clean
    20-18-16-14-12 reps of:
    Push ups
    TIME = 6.55min

    Finisher:
    50 GHD sit ups

    Stretch

    *With all intent and purposes, I had wanted to do HSPU (same rep range as cleans), but that did not feel right on my shoulder, have to take it as it comes with this still, but am working hard on it to rectify these issues…

    SS

  5. Vicki said

    UGH. I was a little apprehensive about todays WOD… Mountain Climbers and I have had a bad relationship in the past.
    SO in saying that …

    OHS – Tech bar for all (will be a long time before I can squat any weight 😦 )
    WOD:
    Sup BJ’s for 12″ step ups
    Mountain Climbers
    12:57
    The steps ups after round 2 were really challenging – my legs were jelly! I am glad that I didn’t scale the MC’s – it was hard but doable, and thanks Storm for a great morning – technique is everything with these suckers!

  6. Bliss said

    WU = 3 rounds of “Row 300m, 10 pushup, 10 situps, 10 superman”

    OHS – warmup using broomstick and tech bar

    OHS 5,5,5,5,5 – Happy to be squatting 🙂
    tech – 15 – 15 – 15 – 15

    OHS x 15 @ tech

    To say that I am frustrated with this injury is a gross understatement! I have never been good with patience. I mean, I am less than patient (most of the time) with my girls and patience with myself…forget about it! SO suffice to say, I am finding the restrictions annoying, frustrating and irritating. That said…I think that the learning to be gained is worth the frustration. Oh, and the other excellent to come of this ankle/calf injury is, an unassisted pullup…God only knows what weight I will be pressing soon. 🙂

    WOD
    five rounds
    10 x Pullups – OB
    50 x Situps – I went soft and used an ab, citing ‘lazy back’

    Oh…I am VERY thankful to our coaches who have been patient when I have not!

  7. Glen Lewis said

    WU = 3 rounds of “Row 300m, 10 pushup, 20 situp, 10 back extensions”

    OHS 5,5,5,5,5 @ 11.5kg ->
    OHS x 15 @ 11.5kg.

    WOD = 20:01

    I loved Stefs quote – “Ready to hit it hard this week”. Except that it hit me back.

    Off to see a physio regarding my right shoulder – it hurts like hell when I hold the bar over my head for OHS, regardless of weight (yep, even hurts with the broomstick) – and whilst I had hoped that it was just me being unused to the movement (read: soft) and that I would eventually manage the pain, it’s looking like something that actually needs to be looked at professionally. Cross fingers.

  8. Elliot said

    WU = 3 rounds of “Row 300m, 10 pushup, 20 situp, 10 back extensions”

    OHS (still s*%thouse at ohs so did normal squat w weight)
    5,5,5,5,5 @ 22.5,25 ->

    OHS x 15 @ 20kg.

    WOD 25 x box jump, 100 x mountain climb. 5 rounds = 16.50
    Sup BJ’s on large tire.
    getting better on this, the small bounce inbetween jumps helps

    Mountain Climbers
    who the hell invented this!
    prob one of the hardest things ive done at the cell so far
    poor flexability and poor upper quad strength
    struggled to push the clutch and brake in on the way home so clearly using some untapped muscles.

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