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Wednesday 04 August 2010

Posted by The Coach on August 3rd, 2010

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

Post loads to comments

9-7-5 rep rounds for time of:
Muscle Up (Jump to rings)
60kg Snatch
(12 min time cap)

Post time to comments


14 Responses to “Wednesday 04 August 2010”

  1. Jase said

    Standards for this WOD are as per the CF Games.

    Rings are to be set one fist above your max reach.

    Snatch is a full squat snatch. You cannot do a power snatch OHS.

    May try this one again after coming up short last week.

    A word of warning, the first snatches are tough to lock out bcos of Tricep and shoulder fatigue from the 9 muscle ups. I dropped my first 3. Once I slowed down and gave my arms a few secs rest, I was much better off.

    Train hard and have fun!
    Jase :-p

  2. Travis said

    This looks like an awesome WOD, wish I was training tomorrow! Go hard everyone.

  3. carole said

    Nice pistol shot, heh Stef! 🙂

  4. The Cell said

    A touch simplistic don’t you think? Considering you have no base under your foot that is free, that makes it substantially easier doesn’t it??? HAHA!



  5. Mary-Anne said

    W/U: 800m run / 1xCFWU / mobility

    Strength Push Press:
    3-3-3-3-3 reps = 25, 30, 32.5, 35, 40kg. (PB)
    1 x 12 reps = 27.5kg

    WOD 9-7-5 rep rounds for time: 9:07 mins
    Muscle Up (progression)
    15.5kg Snatch

  6. Pete Yeates said

    WU= Run 800m, CFWU, Mobility.

    Push Press 3,3,3,3,3 @ 40, 45, 50, 55, 60kg’s
    1 x 12 @ 40 kg’s

    WOD scaled to 30kg Snatch = 10:19

  7. Anthony said

    WU= Run 800m, 1 x CFWU, Mobility.

    Push Press 5 x 3 @ 40, 45, 50, 55, 62.5kg PB 🙂
    1 x 12 @ 45 kg’s

    muscle up progressions and scaled to 30kg Snatch.
    11 mins something.

    wasn’t really concerned for time, I was more concerned about not falling on my ass doing the full snatch, which I did at least 3 times! I got some good ones out though so happy with that as this was my first time doing them properly. This was a really fun session. loved it!

    Well done 5.30 crew and well done Pete for getting thru all those muscle ups. awesome mate!

  8. The Cell said

    That’s an awesome Pistol! 😛

  9. Steve said

    I must apologise to the wed arvo crews… A combination of overtraining/under recovering and sick kids has landed me with a flu. I knew it must be bad if the army gave me days off. When I went to the army med centre today I had a resting heart rate of 85 (normally 40-45) and BP of 145/90 (normally 110/70).

    Needless to say, today is a rest day and yes Stef, I think there is a lesson in this….. stop laughing

  10. The Cell said

    I love you Steve…



  11. Steve said

    In lieu of not being there in person, I will share some thoughts I have come across during my time as an internet reading whore…

    “It’s not a stretch to say that the way you approach your CrossFit workouts is a reflection of how you approach life. If you pay close attention, you can quickly see the similarities in your relationships, your family, your career. Now that’s not to say that if you don’t get the best times, or lift extremely heavy weights, or even lack the best technique that you aren’t great at life. It’s the heart, the guts, and the attitude that are a tell tale sign of who you are out there.

    Do you show up with a positive attitude or with fear or anger when it’s not your favorite movements? Do you hit every single workout as hard as you can or do you get by just fine cruising at 90%? Do you pick people up? Cheer them on? Or do you stay in your own zone? Do you really push the limits or do you tend to play it safe?

    When I played college softball at Cal we used to have team bonding exercises periodically throughout the season which aimed to increase team communication and camaraderie. One particular exercise involved answering (and sharing with the group) the question, “if asked, what would you want your teammates and coaches to say about you?” It’s a great thing to think about and something that has stuck with me to this day.

    So how about it? If someone asked one of your coaches or fellow CrossFitters to tell them about you, what would you want them to say? You might find that your answer makes you much more self aware and accountable in your actions, and you might inspire yourself to always live up to it.”

    – Courtesy of CrossFit West Santa Cruz

  12. Michael Weir said

    WU= Run 800m, CFWU, Mobility.

    Push Press 3,3,3,3,3 @ 55, 60, 65, 70, 75kg’s PB
    1 x 12 @ 60 kg’s

    WOD – muscle up progressions and scaled to 40kg Snatch= 7.00

  13. michelle said

    Warm up: rowing, mobility, CFWU x 1

    Strength: Push Press
    3-3-3-3-3 @ 30-35-40-45F-35kg
    1 x 12 @ 30kg

    WOD: 9-7-5
    Muscle up progression, orange band
    25kg Snatch

    Time = 6:56

    Then Rope Climbing skills session, which was lots of fun!

    Steve, rest up and get well soon!! Oh, and keep finding cool stuff on the internet to share with the rest of us 🙂

  14. Travis said

    Push Press
    5×3 @ 40,45,50,55,60PB
    1×12 @ 47.5

    9-7-5 rep rounds for time of:
    Jumping Muscle Up
    30kg Snatch

    Time = 7:12

    This was a really fun workout! I hadn’t done squat snatches before and loved the technical aspect of it, especially in a workout. Looking forward to doing more of these.

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