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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Thursday 03 February 2011

Posted by The Coach on February 2nd, 2011

-UNLOAD WEEK-
Strength

Press
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 (pressing the bar 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

WOD
For time:
Row 2km

Post time to comments

Steve - Looking fit

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10 Responses to “Thursday 03 February 2011”

  1. graeme said

    thats a shot for the ladies!
    looking good coach!!

  2. The Cell said

    When is Steve ever not looking fit….

    🙂

    SS

  3. The Cell said

    Warm up:
    3mins row
    Mobility drills
    2 rounds of:
    5 tuck sit pull ups
    5 pistols each leg
    5 headstand presses (2 abmats)
    5 slow T2B

    Then:
    Deadlifts
    3-3-3
    130-145-165kg
    Then:
    1 x 15 @ 115kg

    Then:
    Holbrook
    52.5kg Thrusters, 5 reps
    pull ups, 10 reps
    Run, 100m
    10 rounds with 1minute rest between each rounds
    10 rounds

    Rd1: 54sec
    Rd2: 54sec
    Rd3: 54sec
    Rd4: 57sec
    Rd5: 57sec
    Rd6: 56sec
    Rd7: 58sec
    Rd8: 58sec
    Rd9: 59sec
    Rd10: 57sec
    TOTAL TIME = 18.24min

    TOUGH!

    SS

  4. The Cell said

    Jase
    Deadlifts
    3-3-3
    115-140-167.5x-160kgs

    Then:
    “1/2 Holbrook”
    52.5kg Thrusters, 5 reps
    pull ups, 10 reps
    Run, 100m
    5rounds with 1 minute rest between each round

    Rd1: 53sec
    Rd2: 59sec
    Rd3: 1.02min
    Rd4: 1.17min
    Rd5: 1.39min

    This one totally kicked my butt. Feel about 70 today! 😦

    Then
    5 x 100m run throughs on the minute holding sub 18 sec pace

    Rest day tomorrow me thinks.

    Jase ;-P

  5. Carol F said

    Peter mentioned that some of the members were looking for spaghetti squash? Well… we found a couple and I am in the process of drying the seeds out if anyone wants a few for planting next season

  6. Laila said

    – Yes please, Carol!!! 🙂 How kind of you to offer. I’ve been looking for spaghetti squash forever! Where did you find it?

    – Great pic, Steve – ripped!

    – Jase and Stef, it always worries me when I see you doing a WOD like the “Holbrook”. I wonder whether you are trying out the torture levels to determine whether you can subject us inmates to the same pain…Are we next in the firing line? 😉

  7. Carol F said

    At the farmer market held in the grounds of Palmyra Primary. We were driving past.

    They should be dry in a couple of days and then I’ll leave them at the desk for you

  8. The Cell said

    Just because we put a pic up of you Steve doesn’t mean you try and smash your own face! 😉

    Jase

  9. graeme batt said

    had the absolute pleasure of bliss and corey’s company on the rower tonight
    bliss you set a bloody awesome pace
    corey you are coming back from illness and you still nail it

    Press 5-5-5 @ 27.5
    WOD 2km Row – 8.18

  10. michelle said

    Warm up: Long walk from the train station, pull up practice, mobility

    Strength: Press
    5-5-5 @ 20kg

    WOD:
    Airdyne – as many cals as possible in 8min

    141 calories

    Sorry Jase – I forgot to put the Airdyne back in its rightful place

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