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Thursday 27 January 2011

Posted by The Coach on January 26th, 2011

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

Post loads to comments

WOD
“Mystery”

? rounds for time of:
12lb Sledge Strikes, 40 reps
15′ Rope Climb, 2 ascents
?????, ?? reps

Post time to comments

Wall climb starting position - Stef

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12 Responses to “Thursday 27 January 2011”

  1. Pamela said

    ooh… keeping us in suspense!!

  2. Jeff said

    15 inch rope climbs? That is a new one to me.

  3. jono said

    Press 3 x 5 35-45-50
    15 – 12 – 9 @ 25

    4 rounds for time of
    40 sledge hammer strikes
    30 box jumps
    20 air squats

    8 minutes something should have been faster but bit sore still from Monday.

  4. The Cell said

    Champion effort guys! Awesome work Jono, nice and fast!

    Warm up:
    3mins rowing
    Mobility drills
    2 rounds of:
    tucksit pullups, 5 reps
    Headstand presses (2 abmats), 5 reps
    slow T2B, 5 reps
    pistols, 5 each leg

    Then:
    Bindfolded Deadlifts
    3 x 5 @ 140kg

    Then:
    “Courtesy of Nuno from CF Invcitus”
    WOD 1
    3RFT of:
    15kg Wallbal, 20 reps
    pull ups, 20 reps
    TIME = 6.40min (felt slow, energy levels low, but this was tough anyway)

    5 mins rest

    WOD 2
    3RFT of:
    20 walking lunges with SS special sandbag (45kg)
    2 x 16kg KB Push press, 20 reps
    double unders, 40 reps
    TIME = 8.21min

    Stretch

    SS

    *This was tough, very tough, second WOD felt a lot better, but very heavy with the bag…

  5. The Cell said

    Typo fixed Jeff πŸ˜‰

    Jase

  6. Jeff said

    It is OK Jason, I have a screen dump.

    Storm though made me go all the way up the rope. She claimed it was the last 15″.

  7. graeme batt said

    press
    5-5-5. 15-12-9
    25-45-51PB. 25-25-25

    WOD – 4RFT as RXD
    40×12 lb Sledge smashed
    2×15′ rope climbs
    20 situps
    17.59

    Huge night for me, 8 rope climbs in a WOD, thats never happened before.

    jase, BIG THANKS for getting in my face and pushing me 5 thru 8 as my head didnt think it was possible, you pushed me and proved it was

    thanks for the voice in my ear being loader than the one in my head !

  8. graeme batt said

    thats “louder”

  9. michelle said

    Warm up: Airdyne, modified CFWU x 2, mobility

    Strength: Press
    5-5-5 @ 27.5kg-32.5kg-38.5kg PB Super happy with this πŸ™‚ πŸ™‚ πŸ™‚
    15-12-9 @ 20kg

    WOD: 4 rounds for time
    40 sledge swings
    1 x rope climb
    20 sit ups

    Time = 10:17

    Found the rope climbs really hard – with my left knee damaged, I really had to rely primarily on upper body strength to get me up the rope.

    Great work Graeme and Nick!!!

  10. Joe said

    Strength: Presses 3 x 5 (45/55 pb/57.5 pb) hard work but got them up. Sweet!

    WOD: 4RFT
    12kg Sledge Strikes x 40reps
    Rope Progressions x 10reps (graded)
    Air Squats x 20reps

    Time: 7:17

  11. The Cell said

    Jase
    3 mile run
    23.10mins

    Close to a 5km and the furthest I’ve run in about 3 years. Last time I did a 5km I was CrossFitting 5-6 times a week and pulled out a 19.43 so I’ve dropped a few minutes. Having said that, I’m pretty happy with this effort. Did it with a strained adductor and after 8hrs walking the beat last night so was sore going in. I was really concentrating on my technique and felt reasonably comfortable. Plus last time I ran a mile I tore a calf but its feeling fine now. Big goal for this year is to train consistently, that is, a minimum 4 sessions a week. Even if I have to knock out a 4-min Tabata, so be it. Some things will have to wait πŸ™‚

    On another note, inspiring efforts from the arvo crew today. Special mention to Batty who overcame some big mental barriers to get up the rope 8 times and complete the WOD as Rx’d. AND also registered a PB in the Press. A kg is a kg mate! Nick who did more rope climbs in a WOD than he’s ever done and knocked out an awesome time as well as getting a Press PB. Michelle pushed out a true 5RM PB. I think if a butterfly had of landed on her bar it would have come crashing down! It took every ounce of her strength to fight it and get it up. Then she backed up with 4 rope climbs on a dodgy knee.

    Awesome efforts all round!

    Jase πŸ™‚

  12. Bliss said

    Trained at lunch with the lovely Stormer and Wilkie family. πŸ™‚

    press
    20-25-30
    15

    WOD – 3RFT as RXD
    40 Sledge smashed
    2 rope climbs
    25 DU

    9:55

    An excellent WOD. Thanks guys. I really enjoyed it. πŸ™‚

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