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Friday 15 October 2010

Posted by The Coach on October 14th, 2010

CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach

Press
5-5-5 reps
then
10-7-4 x 70% 5RM

Post loads to comments

Then

5 rounds for time of:
140kg Deadlift, 5 reps
Burpee, 10 reps

Post time to comments

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13 Responses to “Friday 15 October 2010”

  1. andrew said

    WU – skipping, mobility, CFWU

    WOD – 5rft 10 x 36kg kb russian swing, 10 x burpees 6:27

    harder than i thought it would be

    apropos our discussion this a.m

  2. Pete Yeates said

    Thats funny Andrew 😆

    WU = Skipping, CFWU, Mobility.

    Press 5,5,5 @ 35, 40, 46kg(PB)
    Press 10, 7, 4 @ 32.5

    WOD scaled to 100kg’s = 4:17

    Am happy with my press, and the wod was fun, I love Burpees. :mrgreen:

  3. Andrew said

    pete – love burpees?? you are one sick puppy!!

  4. The Cell said

    Warm up:
    Airdyne
    Salute to the sun
    X4

    Mobility drills

    Then:
    20 rounds UNTIMED (But moving fluid and fast pace)
    5 x Chest to bar pull ups
    5 x ring dips
    5 x K2E
    5 x push ups
    5 x air squats

    Stretch and mobility

    SS

  5. Damon said

    Press
    5×5@65 kg
    Then
    10,7,5@47.5kg
    Then
    WOD as rx (140kg)
    6:03

    Flew through the first three sets of the WOD but lost my lungs and legs in the last two rounds that prevented a better time. My hand now feels fully recovered and I’ll start oly lifting again soon while testing on some progression lifts (hi pulls, drop snatches, muscle snatch, etc).

  6. Jason R said

    Warm-up:
    3-5 minutes Skipping
    Mobility

    CFT:
    Back Squat 170kgs, Press 90kgs, Deadlift 215kgs
    Total: 475kgs (1045 lbs)

    Was happy to break the 1000 pounds, could have gone more on the back squat, but at least no I have a benchmark to work from.

  7. Steve said

    F**k you Risely…. Lucky we got those new bumper plates in, or you might have had to strap some kettlebells and sandbags to the bar.

    Just joking mate! Awesome effort

  8. Anthony said

    f***ing incredible Jase. Top stuff.

    Anth 🙂

  9. Andrew said

    steve – i think he needs longer bars so he can fit all the plates on.. FFS!!

  10. Jase said

    1000lb total and sub 3 min Fran! Bam, we have ourselves a fire breather!!

  11. michelle said

    I thought the Cell was introducing drug testing??? 😉 Amazing numbers, Jase!!

    Warm up: Skipping practice, mobility, CFWU x 1

    Strength: Press
    5-5-5 @ 27.5-32.5-35kg
    10-7-4 @ 25kg

    WOD:
    5 rounds for time of
    50kg Back Squat x 5
    Burpee x 10

    Time – 6:35

  12. Jase said

    No drug testing Michelle. The efficacy of the methodology, genetics & natural talent and conscientious adherence to training 🙂

    Jase

    Btw, I said sub 3-min Fran. He’s not that good. Sub 3.30 :-p

  13. Travis said

    Press
    3×5 @ 37.5,45,50kg
    Then
    10-7-4 @ 35kg

    Then

    5 rounds for time of:
    100kg Deadlift, 5 reps
    Burpee, 10 reps

    Time = 5:45

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