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Friday 22 October 2010

Posted by The Coach on October 21st, 2010

5-5-5 reps
10-7-4 reps @ 70% 5RM

Post loads to comments


7 rounds for time of:
50kg Thruster, 7 reps
Run, 100m

Post time to comments


13 Responses to “Friday 22 October 2010”

  1. Storm said

    Nice pink singlet Joel….

    S x

  2. Steve said

    The end result of that photo is that a 180kg tyre has been recycled into rubber flooring…

  3. michelle said

    Warm up: 1km row, CFWU x 1, mobility

    Strength: Press
    5-5-5 @ 25-30-36kg PB 🙂
    10-7-4 @ 26kg

    WOD: Thrusters scaled to 25kg

    Time = 7:37

    Nice work 0530 crew!

  4. Pete Yeates said

    WU = Row 1k, Mobility, CFWU.

    Press 5,5,5, (10-7-4) @ 35, 40, 47 (PB), (32.5kg)

    WOD as Rx’d = 10:09

    50kg thrusters were a touch heavy for me so had to break most sets up. Managed 2 sets unbroken, so happy with that. 🙂

  5. kate said

    WU -burgener warm up x 2, 30 sec hollow rock, handstand, OHS hold in bottom position x 4
    Inspired by Pete 🙂

    10 Snatch (20kg)
    30 Sit ups – normal x 1, birthing x 2, seated knees to chest x 2
    Time = 24:48
    Inspired by the morning crew yesterday I wanted to do 800m but I don’t have a bar to do toes to bar, so I substituted with another exercise that is a weakness, Although this changed the nature of the workout, still found it tough.

    On a much more important note.
    Bliss have a beautiful, wonderful, loving wedding day and a fun-filled weekend with family and friends. You are one of the greats, but mostly because you are a fantastic friend. The cult will be waiting to hear stories and see photos.

  6. The Cell said

    Great work on the Press PB’s guys!

    Jase 🙂

  7. The Cell said

    Warm up:
    100 cal airdyne
    mobility, some pull ups, dips, OHS, etc.

    Max reps in 30mins with a twist…
    4 movements with a 20kg bar
    Back squats (value of 2)
    Weighted situps bar overhead (value of 4)
    Overhead lunges (value of 3)
    Push press (value of 1)

    -Bar cannot touch floor
    -Each movement has a valued assigned to it, there are two components to this: total actual rep count and total rep count with value assignment.
    -Values are based more on speed of movement rather than difficulty, something to play with in the future though.

    Total actual reps = 590
    valued reps = 1310
    Actual squats = 170 reps
    Actual sit ups = 90 reps
    Actual PP = 190 reps
    Actual Lunges = 140 reps

    Still easy on my back, will introduce heavier movements in the upcoming weeks, for now patience is the focus…

    *Now to my very beautiful friend. Miss Bliss Bomb, I / we wish you all the best on this glorious precious day for you and your family. We are blessed to have such a dedicated, enthusiastic and powerful athlete such as yourself here (much like all of our wonderful athletes). But this is about you today. Thank you for being you and I sincerely hope you enjoy every aspect of the next few days, you deserve it. You are a tremendous athletes, a wonderful character and an inspirational mother. Thank you. Wish we were there with you!

    Lots of love and smiles on your special day



  8. Ash said

    WU = Row 1k, Mobility, CFWU.

    Press 5,5,5, (10-7-4) @ 40, 45, 52.5 (PB), (50kg)

    WOD @40kg = 9:24

    Glad i scaled down to 40kg, first 5 sets unbroken, so happy with that plus a PB.

  9. The Cell said

    Hi all, a whole bunch of pics will be in the gallery shortly!




  10. Steve said

    The privilege and honour of training under a guru @ the lunchtime class… always takes training to the next level

    WOD as rxd: 8.29

    Solid work, but I always come back to those 4 words that always haunt me- “rest less, run faster”

    About 3 hours prior did some work at jacobs ladder:

    5 rounds of 1 ladder + 15 pushups with 30 pound vest.

    Untimed and just tried to maintain a solid pace throughout.

    Have a good weekend and train hard

    “We work hard because we know we don’t have to. We are angry because we know we could roll over with a whimper and people would tell us that its ok. We work hard as an act of revenge upon the pieces of ourselves that want to be average. We work to become more than what we are.”

    -Courtesy of Station 515

  11. Biljana said

    Warm Up – 1000m row, 1 x CFWU, Mobility Drills

    Strength – Press 5-5-5 @ 30 – 33 – 36 PB
    then 10-7-4 @ 25kg

    As Rx’d (ladies35kg)
    8.57 min

    Awesome night of training – Press PB and wod as Rx’d – thrusters all from the ground and unbroken sets. Definately feeling like I’m starting to make some good gains in my training and getting on top of my injury. 😀

  12. Jeff said

    Strength – Press 5-5-5 @ 30 – 37.5 – 42.5
    Then 10-7-4 @ 30kg

    Thrusters 32.5kg
    Run 130m (Furthest platform)

  13. Tracy Lydiatt said

    Did the WOD with two subs…does it really count still? 😉 Plus I just realised I really messed up the numbers! hehehe

    Press 5-5-5 @ 23-25-27kg
    1×15 of 20kg

    7 rounds for time
    12 powercleans 17kg
    100 skips

    Bliss – huge congrats on your wedding! I hope everything went really smoothly and you had a magical day! xo


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