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Wednesday 14 July 2010

Posted by The Coach on July 13th, 2010

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

Post loads to comments

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

Post reps to comments

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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!

    Anth

  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

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

    WOD
    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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