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Wednesday 27 October 2010

Posted by The Coach on October 26th, 2010

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

Post loads to comments


1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
10kg Wall Ball
Pull Ups

Post time to comments

Here’s a great article on hand care from the CrossFit Journal – Blood, Blisters, Sexism and Pull-ups


13 Responses to “Wednesday 27 October 2010”

  1. andrew said

    For all the deadlifters in the house…

    “It was just a practical experience of removing the mental limitations to performance … and it was MY best effort.”

  2. andrew said

    After that no DL’s for me due to tyre flipping extravaganza y’day

    WU – 200m run, 400m row, 30 x goblet squats, 30 x swings. mobility

    Zerchers – 3 x 80/90/100 12 x 70kg

    WOD – as rx’ed 16 mins something

  3. graeme said

    missing the cell and not liking the fact i cant get there tonight!

    see you all tomorrow if my plane is ontime ill come straight to the 530 class!

  4. Mark said

    Really enjoyed todays workout…well after the workout finished anyway. Can’t recall the last time I had that “anger” to get up the bar….

    This and the Kettlebell complex on Monday were truly awesome.

    Great times!!!!!!

  5. Pete Yeates said

    WU = Run 200m, Row 400m, goblet squats, KB swings, mobility, Deadlifts.

    Deadlift 3,3,3,12 @ 110, 125, 136 (PB), 90kg

    WOD as Rx’d = 13:56

    Stef, the reason I wanted ACDC playing this morning is that I have been watching too much of this Guy with the volume up loud. 🙂

  6. The Cell said

    Warm up:
    100cal airdyne
    MObility drills, hip and shoulder specific
    15mins of handstand practice and wall runs

    Thrusters 5 x 5 @ 50kg
    *NOt pushing this too much, focus on form, rest as required

    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
    Kipping pull ups ONLY
    sit ups
    push ups
    air squats
    TIME = 11.34min

    Stretch and mobilise


    *Very happy with the efforts of the AM crew this morning! Good job people!


  7. The Cell said

    Pete, I am somewhat speechless, I think you need to stop watching this guy… And I thought I was funky??? HAHA!



  8. Pete Yeates said

    You are Funky Stef 🙂

    This is the original blog the above youtube clip was linked to, you may see it in differently.

  9. Steve said

    WOD as rxd- 9:14.

    Tried to stick to 3 breaths between movements at the top of the pyramid and get all sets unbroken. It worked well but wasnt easy.

    Gutsy effort from all tonight on a tough WOD.

    Looking forward to the overhead squatathon on Friday!

  10. Biljana said

    Disappointed I had to miss tonight Steve…was looking forward to having a go at this one too!

  11. michelle said

    Warm up: 200m run, 400m row, 30 x goblet squats, 30 x KB Swings, mobility

    Strenght: Deadlift
    3-3-3 @ 60kg across
    1 x 12 @ 40kg

    Still taking care of the back, but it felt good to deadlift again.

    WOD as Rx’d

    Time = 15:54

    The pull ups were slow again, although felt somewhat stronger than in the past. All the wallballs were unbroken @ 7.5kg.

    Insane time Steve!!! And we missed you Biljana and Graeme!

    Tonight was the last skills session for the year, and it was great fun to see it out with some awesome tumbling 🙂

  12. The Cell said

    Doesn’t count when you are chasing; have the support of a world class coach and athletes around you AND are an absolute gun at wall balls.

    Disqualified in my books!




  13. Jane said

    Warm up: 600m row, 30 x goblet squats, 30 x KB Swings, mobility

    Strength: Deadlift
    3-3-3 @ 72.5 / 82.5 / 87.5kg better than last week 🙂
    1 x 12 @ 60kg should have put this up to 62.5 or 65!

    WOD with 5kg wall ball to 10ft all unbroken (thanks to Michelle for a tip on how to get the ball up so high – jump!)
    Pull ups sets 1-5 unassisted 5-8 yellow band 9-10-1 orange band
    Time = 15:59

    pull ups are my nemesis I will learn to conquer them – soon!

    only 5 & 1/2 wks to go now!!!!!!!!!!!!!!!!

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