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Saturday 17 July 2010

Posted by The Coach on July 16th, 2010

Strength
Deadlift
3-3-3-3-3 reps
then
1 x 15 reps

Post loads to comments

WOD
As many rounds as possible in 10 minutes of:
Muscle Up, 5 reps
Double Unders, 30 reps

Post rounds to comments

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8 Responses to “Saturday 17 July 2010”

  1. Jason R said

    Warm-up:
    100m Row
    Mobility

    WOD: “Randy”
    75 reps 35kg Power Snatch for time
    Time = 6:00

    Finisher:
    40 x Double unders

  2. Pete Yeates said

    WU= Mobility, Squat x 5 @ 15, 15kg.

    Squat x 5 @ 45, 55, 65, 75, 80kg

    Then some gymnastics strength training:

    Parallette Pseudo Planche Push-ups 5 x 5

    Front Lever Pulls 5 x 5

    L-sit Bulgarian Ring Dips 5 x 5

  3. Pete Yeates said

    The first event in the Crossfit Games is up. Bec should be very strong in this one, as she comes from a Oly lifting and Gymnastics background. Yipee Go Bec. 🙂

    9-7-5 reps for time of:
    Muscle-ups
    Squat snatches (135/95 lb.)

  4. Anthony said

    WU – 800 run / mobility, downward dog, cobra / 1 x CFWU

    Deadlift
    3-3-3-3-3 90/110/120/130/135kg PB 🙂
    then
    1 x 15 reps @ 92.5kg

    WOD
    As many rounds as possible in 10 minutes of:
    Muscle Up, 5 reps – scaled MU progressions
    Double Unders, 30 reps – scaled 15 DU’s ( not in a row either )
    6 rnds + 5 MUP.

    Anth 🙂

  5. The Cell said

    Hey guys

    Amazing first day at the Games.

    Unfortunately, if Bec has a weakness, it’s muscle ups. That said, big effort on the first WOD to put her in 25th spot.

    To put that in perspective, last years male winner Mikko Salo is in 15th and 2008 Male winner, Jason Khalipa is in 28th and last I saw, he was being treated by about 8 of the medical team.

    Tomorrow is another day and there’s a long way to go yet. Time for bed as it’s 11.40pm here and we’re up at 5.30am to get to a 7am briefing!

    Hope all’s well, plenty of pics being taken and plenty of networking happening with some of the CrossFit bigwigs.

    Train hard!
    Jase 🙂

  6. graeme said

    good luck tommorrow bec !

  7. The Cell said

    Warm up:
    Rowing / airdyne / mobility drills

    Then:
    WOD 4 from the Northwest Regionals in USA, 2010

    FOR TIME:
    Rower, 30 cal
    Rope climbs, 3 ascents
    40kg Thrusters, 30 reps
    24kg American swings, 30 reps
    Rower, 20 cal
    Rope climbs, 2 ascents
    50kg Thrusters, 20 reps
    24kg American swings, 20 reps
    Rower, 10 cal
    Rope climbs, 1 ascent
    60kg Thruster, 10 reps
    24kg American swings, 10 reps
    TIME = 17.28min

    Then:
    Tabata alternating static holds – Ring support / top of pull ups position
    16 rounds total

    Stretch

    *Hard session, many thanks to Steve! Trained with Steve, Storm, Adrian and MacG today, was a hard slog!

    SS

  8. Travis said

    Strength
    Deadlift
    5×3 @ 90,100,110,120,125PB
    1×15 @ 90

    WOD
    As many rounds as possible in 10 minutes of:
    Muscle Up progressions, 5 reps
    Double Unders, 30 reps

    = 5 rounds + 5 M/U

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