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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Monday 10 January 2011

Posted by The Coach on January 9th, 2011

Strength
Back Squat
5-5-5 reps
+
1 x 20 x 70% 5RM

Post loads to comments

WOD
Row 2 × 5 min Intervals
w/2 min recovery between intervals

Rest 2 minutes

Row 5 x 1 min Intervals
w/30 sec recovery between intervals

Hold maximal distance possible on each of the set intervals
Post distances rowed in each interval to comments

From CrossFit Endurance

Harro - putting in the big ones on the C2

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14 Responses to “Monday 10 January 2011”

  1. The Cell said

    “Bring the Mo back” – Create World Peace (Refer to Saturday the 08th of Jan, 2011 Post and comments for further details)…

    🙂

    SS

  2. Jane said

    Did this at home this morning, have been able to get a pair of shoes on just and can only row with a 1/2 stroke but still able to work hard

    BS 5-5-5
    35/40/45
    1 x 20 @ 31.5

    row 2 x 5mins distance 1126 / 1140

    row 5 x 1mins distance 243 / 247 / 247 / 245 / 246

    Very happy with how todays WOD went – toe/foot aching a bit from yesterdays session at the beach but nothing major 🙂

  3. andrew said

    WU – 800 row, CFWU. mobility

    BS – 5 x 85/100/105kg 20 x 75kg

    WOD – Not too sure on some of the numbers. At my age the memories the first to go..

  4. The Cell said

    Andrew
    2 x 5 min 1371, 1286
    5 x 1 min 300, 294, 268, 264, 271

    Sx

  5. Jase said

    Good consistency Andrew.

    Jase 🙂

  6. Andrew said

    Thanks Storm..

  7. Pete Yeates said

    WU = Run 800m, CFWU

    Back Squat = 5, 5, 5 @ 80kg, 20 x 75kg

    WOD times ?

  8. Pete Yeates said

    woops that was squat 20 x 60kg. 🙂

  9. Joe said

    W/Up 800mtr run, 1 x CFWU

    Strength: 3 x 5 Backsquats – 70, 80 & 92.5 (pb)
    + 1 x 20 @ 67.5 Full range getting better

    WOD: 2 x 5min Row (distance)
    1 – 1255m, 2 – 1157

    5 x 1 minute with 30sec rest period
    290m, 296m, 305m, 270m & 275

    Thanks Storm for the help on form! Much Appreciated!

  10. Will F said

    WU – 800 air dyne, CFWU. mobility

    BS – 5 x 40/45/50kg 20 x 35kg

    WOD – 1188/1178, 258/258/266/275/278

  11. Travis said

    Strength: Back Squat
    3×5 @ 70,80,90kg
    1×20 @ 55kg

    WOD: 2 x 5min Row
    1304m, 1266m

    5 x 1min intervals
    287m, 287m, 292m, 295m, 304m

  12. The Cell said

    Warm up:
    Dynamic mobility
    Climb rugby goal posts then:
    5 x 10 pull ups on horizontal bar

    Then:
    AMRAP in 15mins of:
    Where 1 round =
    10 x hand release push ups
    Run, 50m
    10 x air squats
    Run, 50m backwards
    25kg Burpee tehn bulgarian bag chuck, 50m
    Run backwards with bag, 50m (I had this mainly in Zercher hold)
    ROUNDS = 4 + 10 hand release push ups

    Stretch

    SS

  13. michelle said

    Warm up: 50cal airdyne, CFWU x 1, mobility

    Strength: Back Squat
    5-5-5 @ 60-70-82.5kg PB 🙂
    1 x 20 @ 57.5kg

    WOD as Rx’d

    5min rounds: 1252m, 1244m
    1min rounds: 255m, 249m, 254m, 248m, 253m

    Nearly puked 🙂

  14. Jeff said

    Strength: Backsquat
    5-5-5-20
    75-85-95-70

    WOD
    1360-1284
    268-281-284-274-280

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