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Wednesday 14 July 2010

Posted by The Coach on July 13th, 2010

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

Post loads to comments

As many reps as possible in 10 minutes of
Sandbag Get Up, 25 kg

Post reps to comments


13 Responses to “Wednesday 14 July 2010”

  1. Elliot said

    Just so u guys know, that bag is 51 kg not 15… 🙂

  2. Anthony said

    just did a baseline 5000 metre row on my recently acquired C2 ( 2nd hand unit ) gotta love the quokka.

    Time = 19:01.8 super happy with that!
    My last 5000 mtr row was at the grading where I did a 19:28

    Woohooo!! 🙂

    I will do another 5000 mtr row in a couple of months to see if I can get into the 18’s.

    Just hope my bum isn’t too sore for getups tomorrrow. I will have to invest in the seat foam I think. 🙂 damn seat is rock hard!


  3. The Cell said

    Thanks for clarifying that Elliot. I was sure it said 15kg but it must have been my dyslexia! :-p

    Great effort Anth!!

  4. Pete Yeates said

    WU= Airdyne, Row 200m, some squats, situps, mobility.

    OHS 5,5,5,5,5 @ 30, 35, 35, 35, 35kg. (Kept it light to work on depth)
    OHS x 15 @ 30kg

    WOD as Rx’d = 77 reps

  5. Pete Yeates said

    If anyone was thinking the Sandbag getups were hard, here is a guy, who posts on the Crossfit boards, doing a body weight get up. Bloody inspirational!.

  6. michelle said

    Warm up: Airdyne, rowing, 3 rounds of 10 x squats and 10 x situps, mobility.

    Strength: Overhead squat
    5-5-5-5-5 @ 25-30-30-30-30kg
    1 x 15 @ 20kg

    Too sore from yesterday’s WOD to support anymore weight, so went lighter and tried to focus on form/depth.

    WOD as Rx’d
    83 reps

    Usually I do a kip/desk squat movement to get up, this time Storm had us execute strict get ups which made things a lot harder.

    I love get ups 🙂

    AMRAP 10min bodyweight get-ups, anyone? 😉

  7. michelle said

    ooops, that should be deck squat, not desk squat 🙂

    And awesome work from Monica this morning, who thought she couldn’t do one 15kg Sandbag get up, then smashed them out during the WOD!

  8. Travis said

    Overhead Squat
    5×5 @ 30,35,40,40,40kg
    1×15 @ 25kg

    As many reps as possible in 10 minutes of
    Sandbag Get Up, 25 kg

    = 80 reps

  9. Will F said

    WU= Airdyne, Row 200m, 3x (10 squats, + mobility, 10 situps). OHS with broomstick/20KG bar.

    OHS 5,5,5,5,5 @ 25, 27.5, 30, 32.5, 32.5kg (PB)
    OHS x 15 @ 25kg

    WOD as Rx’d = 72reps
    My body feels like it’s been doing spastic dead lift’s now.

    Something I’ve noticed since doing the overhead bias is only just now have I got to the same stage I was a year ago when I broke me collarbone.

  10. Vicki said

    Getups = me looking like and overturned turtle. Not pretty 🙂

    Off to ruin todays hard work with yummy food for Pete’s B’day.

  11. Anthony said

    WU= Airdyne, Row 200m, some squats, situps, mobility.

    OHS 5,5,5,5,5 @ 20, 25, 30, 35, 35kg. Just kept it there as still testing out the wrist. Had it wrapped again today and so far so good.
    OHS x 15 @ 25kg

    WOD as Rx’d = 79 reps

    Anth 🙂

    P.S. HAPPY BIRTHDAY PETE!!! from Tereena and Anthony 🙂

  12. Tracy Lydiatt said

    Happy Birthday Pete!! 🙂 🙂

  13. The Cell said

    Happy birthday Pete!!!

    Jase 🙂

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