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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Wednesday 16 February 2011

Posted by The Coach on February 15th, 2011

Strength
Press
5-5-5 reps
Goal: 1) Max Strength
2) 5RM PB
Rest: 3 mins between sets
+
10-7-4 reps @ 80% 5RM
Goal: 1) Strength Endurance
2) Unbroken sets
Rest: 1 min between sets

Post loads to comments

WOD
As many rounds as possible in 15 minutes of:
Muscle Up, 3 reps
GHD Sit Up, 15 reps
32kg Suitcase Carry, 50m

Post rounds to comments

Jono lookin the goods

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15 Responses to “Wednesday 16 February 2011”

  1. Jane said

    Happy birthday to one of our fabulous coaches – Jason πŸ™‚

    Have a great day and an awesome time in LA!

  2. Biljana said

    Happy Birthday Jase!! πŸ˜€

  3. graeme said

    Yeh from me too, happy birthday Jase

  4. Adam Piller said

    Happy bday coach

  5. michelle said

    HAPPY BIRTHDAY JASON!! Have an awesome day πŸ™‚

  6. Raj said

    Happy birthday champ !!!

  7. Laila said

    There once was a coach from The Cell
    a secret he did have to tell
    “It’s my birthday today, hip hip hooray,
    now let me make your life a hell”.

    He yelled to the inmates, “No tears!
    Give it a go, face your fears.
    Make it your bitch, do it without a hitch
    for your whinging and cries noone hears”.

    He warned time and again, “Keep it clean!
    Leave the Cell like you haven’t even been”.
    But the mess made him mad
    he showed this was no fad
    and the chalk was never to be seen.

    It’s Jase’s birthday today
    and I just wanted to say
    You’re the Bomb Coach Jase
    and cheers!

  8. Pete Yeates said

    Happy B’Day Jase πŸ™‚

    Nice poem Laila.

  9. Will F said

    Warmup – 1000m row, mobility, press.

    Strength – Press 5-5-5 @ 27.5-32.5-37.5kg
    10-7-4 @ 30kg

    WOD
    28kg KB MU progressions (4)+3+7

  10. Laila said

    W/up: 1000m row + mobility

    Strength: Press 25/32.5 for 5 reps 38.5 for 4 reps (failed final rep)
    then 10/7/5 reps @ 25

    WOD: Muscle up progressions, 3 reps
    GHD sit ups, 15 reps
    24kg KB suitcase carry (swapped hands), 50m
    As many rounds as possible in 15 mins = 6 rounds + 3 + 15 + 45m

  11. michelle said

    Warm up: 50cal airdyne, mobility

    Strength: Press
    5-5-5 @ 27.5-32.5-35kg Felt tough today!
    10-7-4 @ 25kg – too easy

    WOD: AMRAP 15min
    3 x muscle up prog (orange band)
    15 x anchored sit ups
    50m Farmer’s Carry with 2 x 16kg KBs

    8 rounds, 3 MUPs and 15 situps

  12. graeme said

    Strength
    Press 5-5-5. 10-7-4
    40-45-52.5(pb). 40-40-X

    WOD AMRAP 15 minutes
    3 Muscle Ups (Jumping)
    15 Situps (5 GHD, 10 Normal
    32kg KB suitcase carry

    5 Rounds + 1 MU

  13. The Cell said

    Thanks for all the birthday wishes guys. Topped the day off training with the 4.30pm crew. Loved it.

    Strength
    5-5-5 reps
    42.5/52.5/63kg PB
    + 10-7-4 @ 50kg
    Got 10 out, failed at 4 reps in the 2nd set, then only got out 3 in the last.

    WOD
    As rx’d
    7 rounds

    Jase πŸ™‚

  14. Pete Yeates said

    AM = Press 5,5,5,10,7,4 @ 32.5,35,37.5,30kg
    WOD as Rx’d = Just over 7 rounds.

    PM = Yoga 1.5hrs – Squat 45,65,75kg -KB Press 20,20,20kg -Handstand hold

  15. Bliss said

    Strength:
    Press 25/25/30
    then 10/7/4 reps @ 25

    WOD -AMRAP 15 mins
    MU progressions, 3 reps
    GHD sit ups, 15 reps
    24kg KB suitcase carry (swapped hands), 50m
    = 7 rounds, 3MU prog + 9 GHD situps

    This was fun in 39+ degrees. πŸ˜‰

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