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Tuesday 08 February 2011

Posted by The Coach on February 7th, 2011

3-3-3 reps
Goal: 3RM PB
Rest: 3-5 mins
1 x 15 x 70% 3RM
Goal: 1) Increase in strength endurance
2) Unbroken set
Rest: Nil. Lifter must reset at the bottom of each rep. No touch n’ go reps

Post loads to comments

3 rounds for time of:
Double Under, 30 reps
42.5kg Thruster, 20 reps
Strict Pull Up, 10 reps

Post time to comments

After yesterdays WOD here is the best article on hand care we’ve come across


9 Responses to “Tuesday 08 February 2011”

  1. Enz said

    Week 3

    Missed out on my last week update for my squad :o)

    Boys are into their 3rd week of fundamentals and have now done the burgenger warm up and went into the push press, front squat and back squat….

    Under the guidance of Jase, the WOD was the dreaded “Fight Gone Bad”. To pretty much all of the boys, the words meant nothing, but the giggle from myself, Carrol and Jason kinda gave the impression to the boys that it wasnt going to be easy!

    Its always good to see how keen the boys are, especially when they have all this equipment at their disposal. Some of them have never seen a medicine ball yet alone a kettlebell or olympic bar and when the WOD has been set out, to see them run to their station waiting for the countdown on the timer, you can’t help but be just as enthusiastic for them :o)

    With 16 participating, Jase set the boys up in stations and 1min each station, planning for at least 3 Rounds (normally x5)…

    WOD – Fight Gone Bad

    Wall Balls (5kg Med Balls)
    Push Press (16.5kg)
    21″ Tyre Jumps
    8kg Kettlebell Swings (russian)

    Whilst training at The Cell, you take for granted some of the movements and equipment that we use. Something as simple as putting your feet into the C2 Rowers, locking them in and then rowing and getting out might be just as easy as breathing to all of us, but the amount of time that was wasted by the boys trying to do this for the first time, made me realise that just because I know how to do it, doesnt mean they do either!

    Sitting on the video camera, got a lot of good footage, especially with the boys sweating through just the first round, come the 2nd Round, the boys were struggling with a few of the push presses and even some of the medicine balls were not finding their mark on the wall!

    Reports from the parents the following day had many of their sons getting home, barely getting through their dinner with a word and then just crashing to sleep.

    Wednesday, when I see them next, will be when I get to hear how sore they are ;o)

    Big thanks to Jason yet again for keeping up the enthusiasm and managing just a large group of teenage testosterone :o) Also thanks to Carrol for her helping hints to the boys around the floor!

    Til next friday! :o)

  2. Jono said

    3-3-3 reps 120,130,140
    1-15 reps 100

    3 rounds for time of:
    Double Under, 30 reps
    30 kg Thruster, 20 reps
    Strict Pull Up, 10 reps

    10 mins something bit tired today need to work on my strict pull ups.Good work 0530 crew.

  3. Mary-Anne said

    Strength – Deadlift
    3/3/3 reps 70/85/97.5kg
    not 3RM PB; its been a while since last DLift, so building up again.
    1 x 15 @ 65kg

    WOD 3 RFT
    30 Double Unders
    20 Thruster 25kg (ouch!?)
    10 Pull Up, each from dead-hang (red band)

    = 9:45 mins

    Thanks 06:30 crew.
    Rocked on with some of Carole’s (paleo) crunch for breakfast. Yum guys, absolutley moooorish!Get some haha

  4. Ash said

    3-3-3 reps 80-90-100
    1-15 reps 70

    3 rounds for time of:
    Double Under, 15 reps
    30 kg Thruster, 20 reps
    Strict Pull Up, 10 reps

    Time: 16:18

    Easing back into after 6 weeks of no heavy lifting, today was really tough! Mike smashed out the first set of Double Unders! Pretty sure he was quicker than Bliss…..

  5. Bliss said

    Ash, you clearly have been smoking crack!

  6. Mike W said

    Ash, correct you are my friend.

  7. Ash said

    Haven’t smoked anything for a long time Bliss!!

  8. Bliss said

    1 x 15 – 70

    as r’xd – thruster/ankle hell – 20mins.

    This WOD hurt…Was super happy with my pullups, arriving at the barbell before M. Willey after 1st set of DU’s (I celebrate small victories), and just finishing. Thanks Storm. I appreciate your coaching. 🙂

  9. Pete Yeates said

    AM = Barefoot run for 20 minutes on the road. Started to get some pace up today and gained a small blister on my right second toe for my efforts.

    PM = Squat 45, 65, 75 kg. The 75kg felt slow, will concentrate on driving harder from the bottom tomorrow.

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