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Thursday 12 August 2010

Posted by The Coach on August 11th, 2010

3-3-3-3-3 reps
1 x 15 reps
70-80% 3RM


For time:
85kg Clean, 9 reps
Ring Dip, 18 reps
85kg Clean, 7 reps
Ring Dip, 14 reps
85kg Clean, 5 reps
Ring Dip, 10 reps

Post time to comments


10 Responses to “Thursday 12 August 2010”

  1. Storm said

    (cough cough cough)

    Warm up
    Chat to couple from Bakersfield, California and a funky catweazle looking guy who gave us some tips on what to see after Adrian does the WOD at Crossfit Redding.

    We are going to see the huge Sundial Bridge ?? and a little town that has a rejuvinatings spring which runs of Lake Shasta, I need some rejuvinating big time:)

    500m swim (10m pool) felt like jingle jangles, did breastroke to work the abductors and hips as they are still fried.
    Mobility work while in pool
    50 pushups
    50 situps

    It is sunny and beautiful…..woohoo. x

  2. Storm said


    That is the best handstand so far Jas.


  3. Jase said

    Gotta love camera angles! ๐Ÿ˜‰

  4. graeme said

    storm, wheres your handstand out front of deliverance

  5. Tereena said

    I LOVE hearing everyone’s travel stories!
    Enjoy and keep safe Storm(y), Adrian and Will!!

    Hope your back feels much better soon gorgeous Mary-Anne :):)

    Good work by all this morning!
    Have a wonderful cozy day ๐Ÿ™‚

  6. Storm said


    HAHAAHA we were to busy watching our backs for me to pull a handstand. They might have thought that Adrian looked fetching holding my pink camera and handbag.


  7. Travis said

    5×3 @ 85,100,115,125,132.5PB
    1×15 @ 90


    For time:
    60kg Clean, 9 reps
    Ring Dip, 18 reps
    60kg Clean, 7 reps
    Ring Dip, 14 reps
    60kg Clean, 5 reps
    Ring Dip, 10 reps

    Time = 10:00

    First time doing full cleans in a wod. I lost my balance on a couple of them and ended up on the floor with the bar rolling over me! Not the most graceful cleans I’ve ever done but atleast I provided some entertainment for Kate and the rest of the 5.30 crew!

  8. kate said

    Travis, you were very very graceful falling with 60kg.
    On a serious note you did well to roll under the bar and not hurt yourself. I think its important to know not only how to lift but also how to fall and drop the weight.
    Fantastic effort this morning by all the 5:30 crew. Lots of fun and great intensity!
    Mary-Anne I hope you have had time to get your back looked at. Take care of yourself, be gentle.

    Kellie you rock!!!!!!


  9. michelle said

    Warm up: 2 rounds of 400m row, 20 KB Swings, 20 lunges (thanks, Steve, my legs weren’t quite hurting enough from yesterday’s WOD ๐Ÿ˜‰ ), mobility

    Strength: Deadlift
    3-3-3-3-3 @ 50-60-70-80-85kg
    1 x 15 @ 60kg

    Really happy with these – this is the most I’ve lifted since the problems with my back started, and I felt good throughout.

    WOD: 40kg Power Clean and ring dips with orange band

    Time = 6:11

    The power cleans were okay, but the ring dips were very ordinary!

  10. Jase said

    Great work from all the arvo crews today! Really happy with the attitudes and work output ๐Ÿ™‚

    Remember everyone; we want to strive to increase our loads each week, on one condition. You are maintaining your technique. There is absolutely no point increasing the load beyond what you can lift safely. Check your ego at the door, maintain form and the numbers will follow. Ignore this basic principle and you run the risk of injury. Get injured and watch your numbers fall before your eyes and the frustration build.

    Train hard AND train smart!

    Keep up the awesome work!

    Jase ๐Ÿ™‚

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