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Thursday 13 January 2011

Posted by The Coach on January 12th, 2011

Strength
Press
5-5-5 reps
+
15-12-9 reps @ 50% 5RM

Post loads to comments

WOD
21-15-9 reps for time of:
42.5kg Overhead Squat
Pull Ups

Post time to comments

Bliss & Mike fighting it out as usual

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18 Responses to “Thursday 13 January 2011”

  1. Ash said

    My money is on Mike.

    Sorry Bliss.

  2. Bliss said

    GHD sit-ups ???? I think not Ash!!

  3. Kate said

    Ash, surely you realise this is a chicks’ exercise.
    Ksta

  4. The Cell said

    Your gender biases on exercises disappoints me deeply…

    😦

    🙂

    SS

  5. michelle said

    Warm up: 800m row, mobility, KB mobility complex

    Strength: Press
    5-5-5 @ 25-30-37.5kg PB 🙂
    15-12-9 @ 18.5kg Only just managed to complete these

    WOD as Rx’d

    Time = 6:42

    Pull ups have definitely suffered over the Christmas break, but not as much as I thought they might 🙂

    Great work 0530 crew!!

  6. Jase said

    Will be interesting to see how peoples times on this correlate with their Fran times.

    Jase 🙂

  7. Jane said

    Strength: Press
    5-5-5 @ 26-31-35kg – I think 35kg might be a 5rep PB for me 🙂
    15-12-9 @ 17kg

    WOD
    15kg OHS
    orange band kipping pull ups
    5mins 9secs

  8. The Cell said

    Trained with Adrian today..

    Warm up:
    500m row
    50cal airdyne
    Mobility drills
    1 x CF warm up

    Then:
    Blindfolded deadlifts
    3 x 5 @ 140kg

    Press
    5-5-5
    47.5-52.5-55kg

    Then:
    21-15-9 reps
    of:
    10kg wall ball
    pull ups
    TIME = 3.01min

    All reps unbroken, fairly fluid and fast transitions, all pull ups butterfly kip, subbued OHs for wallball, as it places my back in too much extension.

    Stretch

    SS

  9. michelle said

    Jase – my time today was 2 seconds faster than my Fran time 🙂

  10. Rhys said

    All this moustache talk has reminded me of the strong men of old, Eugen Sandow, what a man, what a moustache. http://www.sandowplus.co.uk is a good resource, and filled with moustaches. Must be where they get their power and strength.

    People fear the moustache, I was in the process of growing a moustache and went to Maryborough QLD, where someone threatened to punch that moustache right off my face. Upon reflection it has occured to me that this fellow felt fear and intimidation and the sight of this impending source of strength and power.

    He would never have considered even saying that if I had a army Warrant Officer moustache or a Chief Petty Officers beard. Imagine the strength, power, will, and sheer awesomeness of “The Rodtache”

  11. Steve said

    Absolute classic Rhys…

  12. The Cell said

    Bliss Bomb and Anneliese Casey

    Happy Birthday girls hope you both have had a great day.

    S x

  13. The Cell said

    Rhys you are more than quality…

    Afternoon with Steve:
    5km trek with 25kg weight vest, alternating a 25kg bulgarian bag with Steve, changed over every 3mins. Last 10mins we changed over every 1minute.

    49mins total.

    SS

  14. The Cell said

    HAPPY BIRTHDAY LADIES! HAVE A WONDERFUL DAY!!!

    🙂

    SS

  15. The Cell said

    Happy birthday Anneliese, Bliss Bomb and Paul D! Hope you all had a great day.

    Press
    5-5-5
    42.5/52.5/60kgs
    +
    15-12-9 x 30kgs

    WOD
    As Rx’d
    4.41

    Was aiming for sub 5 mins, so happy with that

    Thanks to the 5.30pm crew for having me

    Jase 😛

  16. graeme said

    Press
    5-5-5
    35/40/45kgs
    +
    15-12-9 x 22.5kgs

    WOD
    21-15-9
    25kg OHS
    Pull Ups

    7.50

  17. Mary-Anne said

    W/Up = 800m run & KB Complex

    Press 5/5/5 = 22.5/27.5/28.5
    15/12/9 reps @ 15kg

    WOD 21-15-9 reps for time:
    16kg OH Squat
    Pull Up (RB)
    04:32 mins

  18. Bliss said

    Thanks guys 🙂

    I had a great day with the girls and in the afternoon trained at Crossfit Adelaide. Ben, the owner, is hospitable as always. I appreciate being able to drop in whenever I am in Adelaide.

    5 rounds of :-
    in 5 mins complete a 400m run then AMRAP

    5 pullups
    10 pushups
    15 squats
    rest 5mins between rounds

    continue on the next round where you finish the last, ie get to 8 pushups, on the next round post run start on 9

    This was surprisingly difficult. 🙂 My total number of rounds were rubbish! Not only did I have to break up a fight of the little people, pullups slowed me down! They have the highest pullups bars in the world…I understand why you were a happy fellow Paul.

    14 plus 5 pullups and 10 pushups.

    Tomorrow (15th) I’ll train with the guy in the gym under the apartment. He is a crossfit trainer and hangs out with the guys from Crossfit Adelaide. He always comes up with some interesting stuff.

    Miss my lunch time buds. 😦

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