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Wednesday 28 July 2010

Posted by The Coach on July 27th, 2010

Strength
Overhead Squat
1 x 5 reps

Post load to comments

WOD
“TABATA’s”
Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each;
allow 2 minutes rest between movements:
10kg Wall Ball
Burpee
24kg Kettlebell American Swing

Score is total reps.

Post score to comments.

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16 Responses to “Wednesday 28 July 2010”

  1. Steve said

    Great article from the boys at Starting Strength (Mark Rippetoe’s crew)….

    http://startingstrength.com/articles/truth_steel.pdf

  2. dan said

    Hi gang,

    I agree with the article Spence, I see it everyday myself, people at work coming up to me with some new technique, or isolated bi-curl, asking what do I have to do to get results, do you think this is going to work?

    The answer: Like in the article, ‘Get strong and go as hard as you can!!’

    Stef & Spence:
    I gave that WOD from last week a crack:
    15 min AMRAP
    5 x Pull ups
    5 x Push ups
    5 x Sit ups
    5 x A squats
    with 10kg vest (I weighed the vest)
    Stef I’m sure you will have a smile on your face to read this, I got 22 rounds + 3 pull ups…. I have a number of reasons why you beat me by about 10 reps, but they don’t equal results so I will just congratulate you, lick my wounds, and smash myself even harder..
    P.S: I don’t have much skin left on my hands after that!

    See you all soon!!

    Dan

  3. Jase said

    What was the temp whilst doing that WOD Dan?I’m guessing it wasn’t a comfortable 18 degrees like The Cell 😉

  4. The Cell said

    Did you tear your hands because you are unconditioned, because my hands and Steve’s were fine after that…

    🙂

    SS

  5. The Cell said

    I disagree, 18 degrees is extremely uncomfortable and I would rather be training in 42 degree heat. That would be pleasant and would accelerate performance…

    🙂

    SS

  6. Mary-Anne said

    W/up:
    15m bear crawl / 10 pushup / 15m walking lunge / 10 KB swings x 2
    CFWU x 2

    Overhead Squat
    1 x 5 reps @ 27.5 kg (my last one was a little short, like me 🙂 )

    WOD
    “TABATA’s”
    Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each;
    allow 2 minutes rest between movements:
    5kg Wall Ball
    Burpee
    12kg Kettlebell American Swing

    Total 180 reps.

  7. Adam Piller said

    OHS 60kg
    wod as rxd 220reps. good work all.

  8. Will F said

    W/up:
    15m bear crawl / 10 pushup / 15m walking lunge / 10 KB swings x 2
    CFWU x 2

    Overhead Squat
    1 x 5 reps @ 30 kg

    WOD
    “TABATA’s”
    Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each;
    allow 2 minutes rest between movements:
    5kg Wall Ball
    Burpee
    24kg Kettlebell American Swing – this was too heavy and didn’t managed to get out all the rep’s. I was falling to about 3 per rount 😦

    Total 128 reps.

  9. Pete Yeates said

    WU = some bear crawl, pushup, lunge, kb swings. 2 x CFWU.

    OHS x 5 @ 45kg

    WOD as Rx’d = 195 reps (62+56+77)

  10. The Cell said

    Warm up:
    1000m row
    Mobility drills
    Then:
    15m bear crawl
    10 push ups with hand release
    15 reverse bear crawl
    10 KB swings
    X2
    Then:
    2 x CF warm up

    Then:
    Handstand and paralette practice

    Then:
    50kg C & J, 3 reps +
    150m sprint rower
    1 round of the above every 3mins
    10 rounds

    Stretch

    *Every round was between 44sec – 47sec, and my rows were avg below 1.30min per 500m

    SS

  11. michelle said

    Warm up: Mobility, 2 rounds of 15m bear crawl, 10 pushups, 15m lunge, KB swings, 2 x CFWU minus back extensions

    Strength: Overhead Squat
    1 x 5 @ 45kg PB 🙂 🙂

    WOD: 5kg Wall Ball above second bar, 16kg KB

    Total 202 reps (oops, think I may have told Steve 212 – proof that I can’t count very well!)
    Breakdown: 57-46-99

    Tabatas Rock!

  12. Anthony said

    WU = bear crawl 15m, pushup x 10, lunge 15m, kb swings x 10 – all x 2. and then 2 x CFWU.

    OHS x 5 @ 40kg – I went light as back a bit sore from last Friday’s WOD. I went too deep into a back squat and strained a muscle.
    All feels OK though and held up well today.

    WOD as Rx’d = 184 reps

    Anth 🙂

  13. Tracy said

    Hey all – missing bear crawling with you! I’ll never forget the endless ones we did with Steve in Cott sand!

    Got another workout in at Element Crossfit
    Crossfit Warmup x1
    10 min walk to gym
    500m row
    mobility
    Bergner warmup

    WOD
    20-15-10-5
    Hang Snatch – 15kg bar
    Ring dips – Blue band

    40-30-20-10
    Squats

    15:18min

    I miss our Cell family- they don’t have classes at this gym so no one yells at me! 😦

  14. Travis said

    Strength
    Overhead Squat
    Warmup sets 3×3 @ 20,30,40kg
    1×5 @ 50kg (PB)

    WOD
    “TABATA’s”
    Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each;
    allow 2 minutes rest between movements:
    10kg Wall Ball
    Burpee
    24kg Kettlebell American Swing

    Total = 177 reps

    I was stoked to do this one as Rx’d, the jump up to 24kg KB smashed me. That thing gets heavy!

  15. The Cell said

    Ring me and I will yell at you Trace!

    🙂

    SS

  16. Tracy said

    Hahaha – Thanks Stef – I’ll put you on speaker phone!!!! 🙂 🙂 😛

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