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Monday 01 November 2010

Posted by The Coach on October 31st, 2010

Back Squat
5-5-5 reps
1 x 20 reps @ 70% 5RM

Post loads to comments


For time:
60kg Snatch, 30 reps

Post time to comments


20 Responses to “Monday 01 November 2010”

  1. The Cell said

    Anyone want to have crack at Lipson and Everett’s time??

    I’ll have a go…………………….. with a tech bar! 😛


  2. andrew said

    WU – 80 cal airdyne, mobility, 2 x CFWU

    BS – 5 x 90/100/107.5kg 20 x 85kg

    WOD – 30 x 40kg PS 2:01

    Happy birthday stinker!

  3. Biljana said

    Happy Birthday Linda 🙂

  4. Storm said


    Hope you have a great Day.

    Storm, Dana and Adrian

    And big licks from Bella


  5. Pete Yeates said

    My back off day.

    WU = Run 800m, Mobility, CFWU x 2.

    Squat 5,5,5,20 @ 60kg

    WOD scaled to 29kg = 2:22

    Happy birthday Linda 🙂

  6. The Cell said

    Happy Birthday Linda! YAY! 🙂

    Warm up:
    2km row
    MObility drills
    15-20mins Handstand progressions / practice / head stand practice, etc

    5 rounds for time of:
    5 x HSPU (1 x abmat)
    15 x K2E
    10 Burpee to C2B pull ups (on large half rack, for more height)
    TIME = 14.42min

    Stretch / mobilise


  7. Biljana said

    Warm Up – 1km row, mobility, CFWU x 2

    Strength – Bak Squats 5-5-5 @ 52.5 – 57.5 – 62.5

    then 1×20 @ 30kg

    For time:
    30kg Snatch, 30 reps

    2.59 mins

  8. The Cell said

    Warm up 1km row, 1 x Burgener warm up, 1 x CFWU. Lots of mobility through shoulders.

    Squat 5, 5, 5 @ 45, 50, 55kg
    1 x20 @ 40kg

    WOD scaled to 30kg = 3:42


  9. The Cell said

    If you’re after shoulder mobility drills Kstar, check out the link I posted on Facebook and Twitter. Great stuff from the Diesel Crew boys.

    Jase 🙂

  10. Ash said

    5k run: 26:54 took more time off, so happy, just wanna keep getting quicker!

    Then the gym was pretty full so did some Level III Grading Practice!!!

  11. kate said

    Hey Jase,
    Looks good! Definitely something to incorporate.
    I am also loving Kstr (junior) mobility wod episode 67 – heavy met con prep.
    I have been doing these stretches for about a week and really feel the benefit overhead. Particularly as I am really tight through traps and up high into base of the skull.
    And as a bonus I find if I do these before I go to bed I sleep better 😉


  12. Steve said

    That’s a nice little wod Stef…

    When do you intend to do the CF main site wod from today?

    Muscle up to HSPU is beyond my ability at the moment, but you would crush it

  13. Jane said

    hey everyone, won’t be around for a couple of weeks having to fly back to the UK tonight as my mum died on Saturday 😦

    major stress out with all the emotional stuff + only 5 wks to Ironman + have an assignment due + really busy at work!!!!!!

    big big thanks to magic Pete for seeing me this morning on his day off so that I could get some stuff to take with me – really really appreciated this

  14. Linda said

    thanks to all for the b’day wishes…

  15. Graeme said

    Strengh Box Back Squat 5-5-5-20 / 55-60-65pb-40

    WOD 40kg Snatch 30 reps – 3:16

    I Really pushed it tonight, thx for the encouragement A&S
    Well done Michelle, awesome!!!

  16. Steve said

    WOD 1:
    3 rounds of “bear” complex (power clean/thruster/back squat/push jerk x 7)

    WOD 2:

    5 rounds of: 6 front squat (60kg) + 12 box jumps + 24 double unders
    Sprint each round with 3 mins rest between rounds

  17. michelle said

    Happy birthday Linda!!

    Warm up: 800m row, CFWU x 2, mobility

    Strength: Back Squat
    5-5-5 @ 65-70-78kg – PB by 500g 😉
    1 x 20 @ 55kg

    WOD: 30 x 32.5kg Power Snatch

    Time = 3:16

    Thanks Graeme – congrats on the PB! And I must mention the awesome work by Storm tonight for such beautiful reps @ 35kg 🙂

    Jane – sorry to hear about your Mum. My thoughts are with you.

  18. Storm said


    My thoughts are with you, take one day at a time, breath in and breath out is still the same no matter what is going on.

    Have a safe trip and see you soon.

    LOL Storm, Adrian and of course the customery lick from Bella.

  19. Storm said

    Michelle, thanks.

    I am glad I went with 35 felt really good when I was getting under it but frusterated when I didnt.
    The weight wasnt the problem it was my technique breaking down.
    From one session of 7.53min I learnt alot about my snatch and gained some confidence (no giggling.
    Awesome effort by everyone I saw this arvo and I am really impressed with the technique.

    s x

  20. Dan & Elle said

    Our thoughts are with you Jane.

    Take care and hope you are alright.

    Dan & Elle

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