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Monday 31 January 2011

Posted by The Coach on January 30th, 2011

Back Squat
5-5-5 reps x approx 60% 5RM
These are speed sets. Accelerate the bar as fast as you possibly can on the concentric portion (standing up in this case) of the lift.
Use a load that enables you to accelerate the bar. If you slow down, terminate the set.

Post load to comments

“3 x 3 Min AMRAP’s”
Perform as many Push Ups as possible in 3 minutes.
Rest 1 minute.
Perform as many Squats as possible in 3 minutes.
Rest 1 minute.
Perform as many Pull Ups as possible in 3 minutes.

Post totals for each to comments

Spot The Cell mates at a recent CrossFit Endurance Cert

Coaches WOD - Jase, Adrian & Stef


10 Responses to “Monday 31 January 2011”

  1. adrian said

    And coach Bella

  2. The Cell said

    A reminder for those signing up for the Helen challenge.

    You must register and pay for BOTH days to participate. There are several people currently registered for the Prelims but not the Finals. You will need to go back into MBO and complete your registration in order to take part.

    Jase πŸ™‚

  3. michelle said

    Warm up: Airdyne, 100x KB Swings, mobility

    Strength: Deadlift
    5-5-5 @ 62.5kg

    WOD: 3min AMRAPs
    Pushups – 62 reps. Really happy with form on these for a change.
    Situps – 89 reps
    Pullups – 49 reps

    Nice work on the pull ups this morning Jane!!

  4. Will F said

    Warm up: 5 min Skipping, 100x KB Swings, mobility

    Strength: Deadlift
    5-5-5 @ 35kg

    Pushups – 57 reps
    Squats – 110 reps
    Pullups – 32 reps

  5. Will F said

    that strength should read “backsquat” copy and paste πŸ˜›

  6. Jane said

    Strength: Back Squat
    5-5-5 @ 30kg

    WOD: 3min AMRAPs
    Pushups – 70 reps
    Squats – 126 reps
    Pullups – 29 reps

    ultra happy with my performance today πŸ™‚ for the first time I did unassisted pull ups – they weren’t all pretty but they were all unassisted – so if anyone sees me in future with a band for pull ups tell me off!

    Thanks Michelle it was good to workout next to you today πŸ™‚

  7. jono said

    Strength back squat 3 x 5 @ 60

    Pushup – 71
    Airsquat – 115
    Pullup – 50

    Pretty happy

  8. Stef said

    Warm up:
    1000m row
    Burgener warm ups

    With a 60kg load, On the minute every minute perform 2 reps of a clean and overhead complex, where 1 rep =
    1 x power clean
    1 x hang squat clean
    1 x push press

    Rest 5 mins

    For time of:
    21-15-9 of:
    Ring dip
    24″ box jump
    9-15-21 of:
    Strict pull up
    24″ step up with 25kg Bulgarian bag (each leg), so first round would be 21 each leg.
    Time = 9.45min (about 1 sec behind dan the man)


  9. Vicki said

    back Squat: 20kg.

    Push: 83
    Squat: 86
    Pull: 27 blue band.
    I just can’t get the pulls together, I think a large part is mind over matter.

    I did however start tutoring for my police entrance exams today and had to so some testing to see where I sit. TOTALLY ROCKED IT. I even passed in the math and I can’t add 2+2. Looks like that application goes in a tad earlier than I thought.
    JANE – you were awesome today.

  10. Jase said

    Got in a quick Tabata Push Ups late tonight. Push ups are a weakness and I’m just happy to do something.

    Total reps: 78
    Goal is to match my CF hero, Greg Amundson, with 160 reps! He comfortably holds 20 reps per work period.

    Jase πŸ™‚

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