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Friday 16 July 2010

Posted by The Coach on July 15th, 2010

Strength
Push Press
3-3-3-3-3 reps
then
1 x 12 reps

Post loads to comments

WOD
As many rounds as possible in 10mins of
60kg Overhead Squats, 5 reps
Pull Up, 10 reps

Post rounds to comments

Good luck to Bec Eastwell who at 7pm tonight will kick off her 2010 CrossFit Games in Los Angeles with The Cell Coach, Jase coaching in the background. All the best Bec and Jase.

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10 Responses to “Friday 16 July 2010”

  1. The Cell said

    May the Gods of all that is real fitness and human survival be with you both…

    🙂

    SS

  2. Jase said

    Not sure I get that Stef, but sounds awesome so we’ll take it :-p hahahaha

  3. Jase said

    Hey dudes, in Hollywood for a feed after a very productive meeting at CrossFit LA. All designed to make the Cell even awesomer for our athletes. 😉

    Off to check out the Games venue shortly.

    Train hard!

  4. Mary-Anne said

    Warm Up
    5 mins skipping / 1 x Kettlebell complex / mobility

    Strength
    Push Press 3-3-3-3-3 reps 25 – 27.5 – 30 – 32.5 – 35kg (PB)
    then 1 x 12 reps @ 25kg

    WOD AMRAP in 10mins = 6rounds + 5 + 7
    17.5kg Overhead Squats, 5 reps
    Red Band Pull Up, 10 reps

  5. Will F said

    Have awesome fun at the games!!

    Warm Up
    5 mins skipping / 1 x Kettlebell complex / mobility

    Strength
    Push Press 3-3-3-3-3 reps 30-32.5-35-40-42.5kg (PB)
    then 1 x 12 reps @ 32.5kg

    WOD AMRAP in 10mins = 9rounds + 5
    22.5kg Overhead Squats, 5 reps
    Orange Band Pull Up, 10 reps

  6. michelle said

    Warm up: Skipping, KB complex, mobility

    Strength: Push Press
    3-3-3-3-3 @ 30-32.5-35-37.5-42.5kg
    1 x 12 @ 30kg

    WOD: Scaled to 30kg OHS and red band for pull ups

    6 rounds and 2 OHSs in 10min.

    Jase – have a great time in the US!!

  7. Pete Yeates said

    WU = Skipping, KB complex, Mobility.

    Push Press 3,3,3,3,3 @ 45, 50, 55, 60, 65kg PB 🙂
    1 x 12 @ 45kg

    WOD scaled to 40kg OHS = 7 rounds + 1 OHS.

  8. The Cell said

    Warm up:
    Airdyne – 200cal in 10min
    Mobilty drills

    Then:
    Press
    3-3-3-3-3
    50-52.5-55-57.5-57.5kg

    Then:
    1×12 @ 40kg

    Then:
    AMRAP in 10mins of:
    60kg OHS, 5 reps
    Pull ups, 10 reps
    ROUNDS = 8 rounds flat

    Then:
    3mins max calories on Airdyne
    89cal

    Stretch

    *Felt ok today, considering the travel and lack of sleep the last few days! Happy with today! Good to be back hitting again!

    🙂

    SS

  9. Vicki said

    Fun WOD!

    Push Press
    15-17.5-18.5-20-25
    15x 15kg.

    15kg OHS
    pull ups purple
    9 rounds + 3 OHS

    pull ups felt reeeeealllly easy – time to change bands 🙂

    Few PB’s this morning crew – great work!

  10. Anthony said

    WU = Skipping, KB complex, Mobility.

    Push Press 3,3,3,3,3 @ 35, 40, 40, 45, 55kg PB 🙂
    1 x 12 @ 40kg

    WOD scaled to 35kg OHS and red band
    = 7 rounds.

    Jase enjoy your time over there. Best wishes Bec and good luck!

    Anth 🙂

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