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Posted by The Coach on October 18th, 2010
For time:
100m Walking Lunges
100 Push Ups
100 Sledge Strikes, 12 lb
100m Walking Lunges
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The Cell 
The Cell said
Jase
Deadlift
3-3-2-2-1 reps
150/150/160/160/175kgs PB
WOD
As Rx’d
15.36mins
Elle said
Hi guys,
Something for us all to aspire to…
Jase – can we have a Skill’s Session on this?? 😉
Enjoy the sunshine 🙂
Elle
http://groups.fropki.com/
Elle said
Doh!! sorry guys, can’t get the link to work here 😦
Have emailed the video to Jase & Stef so hopefully they can add it on for me….
Elle 🙂
The Cell said
Hey Elle,
Sorry, no can do. Tried to get it working on the website but its beyond the scope of my limited computer geek knowledge.
Jase 🙂
andrew said
Elle – skills session on posting video next?? But first Stef’s long awaited skills guide to women..BA BOOM!!
WOD – as rx’ed 11:40
Pete Yeates said
WU = Mobility, High bar back squat x 3 @ 45, 65, 85, 87.5kg.
Run = 2 minute intervals x 12, jogging in between each for 2 minutes.
10 intervals involved – 60 seconds up a hill, 45 secs down and try to hold same pace on the flat for 15 secs.
It was a nice morning for running. 🙂
The Cell said
Warm up:
1500m rowing
Extensive Mobility drills
Then:For time:
100m Walking Lunges
100 Push Ups
100 Sledge Strikes, 12 lb
100m Walking Lunges
TIME = 13.01min
Then:
5 x 5 Headstand push ups (from 2xabmats)
5 x 10 wall runs
Stretch
SS
*First session as rx’d, happy…
Bliss said
Hi guys
After a bout of illness, I am feeling good and training in Adelaide. It’s not the crossfit affiliate here but is a tiny little gym under our apartment with a crossfit inspired trainer. I love that it is so easy to get there. No more than 30secs walk and I am in the gym.
Warm-up
10 x 100m row – 15sec rest
Few pullups
Few overhead squats
Few situps
WOD
21-15-9
Overhead squat – 30kg (they had prescribed overhead db standing lunges and I asked for a sub)
Burpee
Pullup
The girls were messing with my stopwatch so I am not really sure of the time.
We then did
TGU – 5 x 10kg for 3 rounds
Hollow Rocks
L-sit practice on paralettes
I would have liked to do some strength stuff but not to be today. I’ll ask if I can tomorrow.
The Cell said
Bliss you are truly missed! I said to MIke today, geez, you did a good time, his peaceful and humble response was: “the handbrake is in Adelaide”… Enough said.
We love you Ms Bomb…
🙂
SS
kate said
And I bet Mike said it “as rx’d” – happening all week in your absence Bliss! 🙂
Kstr
Ash said
Warm Up: run 400, row 400, mobility, CFWU
Then:
For time:
100m Walking Lunges
100 Push Ups
100 Sledge Strikes, 12 lb
100m Walking Lunges
TIME = 13.46min
Jeff said
Rx’d (minus shirt Kate)
WOD time 19:58
The Cell said
Warm Up
1000 m row
1 round of CFT
WOD as RXD
15.49
Push Ups slowed me down.
Storm 🙂