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Wednesday 09 March 2011

Posted by The Coach on March 8th, 2011

3 x 7 x 50% 5RM (Speed Sets)
Aim to move the load from the shoulders with as much speed as you can.
If the load slows during the set, reduce the weight.

Post load to comments

3 rounds for time of:
200m Run
Push Up, 20 reps
Squat, 50 reps

Post time to comments

Vicki putting it all in on the C2


20 Responses to “Wednesday 09 March 2011”

  1. michelle said

    Warm up: Airdyne, CFWU x 1, mobility

    Strength: Press (deload)
    7-7-7 @ 17kg

    WOD: 3 rounds for time
    20 cal Airdyne
    20 push ups
    25 pistols (to small box, right leg only)

    Time = 7:05

  2. Jeff said

    Michelle, if you keep working on the right leg only will you lean to the left or the right?

  3. luke F-J said

    The 2011 crossfit games website is now live

  4. Laila said

    Already over 1300 athletes and over 400 affiliates have registered! Awesome!

  5. michelle said

    Good question Jeff….. we’ll find out soon I guess 😉 My vote is left.

  6. Laila said

    Anyone else get chills when they watch this?

  7. michelle said

    While I’m super bummed out that I won’t be able to compete this year, I’m really excited about the Games this year!! I really hope that everyone from the Cell considers signing up, regardless of abilities – it’s an awesome experience!

  8. Will F said

    800m run, 1x CFWU, Mobility, 2 sets Press

    3×7 @ 50% 5RM 20KG.

    As Rxd – 8:07

  9. The Cell said

    We’re one of the 400 Affiliates Laila. We’ll be opting in each week and plan to hold an event each Saturday. More details to follow.

    Definite chills from the vid too. What it doesn’t show and I believe there is no video of due to technical issues, is the fly over by the fighter jets at the opening ceremony. The US national anthem was being sung as the jets approached. Athletes were under the rings waiting to start the first heat. As the jets did the flyover, they drowned out the last part of the anthem. Just as they passed the stadium and the anthem finished, Dave Castro yelled 3, 2, 1, Go! I was right next to the stadium floor and the flyover was amazing. Major goosebumps. That’s my highlight of the 2010 Games.

    Jase 🙂

  10. stef sifandos said

    Warm up:
    1000m row
    Mobility drills
    Squat practice

    7-7-7 @ 90kg

    10-7-4 reps of:
    60kg Squat clean and Jerk
    Burpee to Pull up
    TIME = 6.32min

    Another solid session, thank you for the push my friend Dan the Diver man! Quality training! I can see that I again need to improve on my base strength, slowly it will return and exceed previous peaks, I look forward to more pain ahead…



  11. The Cell said

    45/55/63.5kg PB!
    No strength unload week for me. I’m unloading from American breakfast food! 😛

    As Rx’d
    Fun trying to run the last 200m. Tried to POSE but there was no way it was going to happen with jelly legs! Was great having young Jai breathing down my neck the whole way.

    Jase 🙂

  12. Brett said

    7-7-7 Speed Sets

    As Rx’d
    Was good fun legs went to shit after first 50 squats.
    Then did some muscle up practice.

    Congrats to Batty Jr on getting a muscle up after about 3 minutes of coaching. Good work 😀

  13. Jason R said

    800m run
    1 x CFWU

    7 x 7 x 7 @ 50% 5RM
    40 – 40 – 40

    3 RFT
    200m run
    20 push-up
    50 squats

    As Rxd: 5:34
    Felt great to post a solid time, especially after having to watch the 3 muscle-up musketers go through their paces(good work boys!) I would never go as far as to say any run ever fely good, but the whole thing felt strong.

  14. Laila said

    Jason R, you rock!!! I knew this one had your name all over it! Impressive work!

    Jase, I got goosebumps reading about your experience. Must of been amazing! Hey, about the 2011 games, do we have to sign up as individuals as well as a team?

    800m run
    1 x CFWU

    7 x 7 x 7 @ 50% 5RM
    20 – 20 – 20

    3 RFT
    200m run
    20 push-up
    50 squats

    As Rxd – 8:58min

  15. The Cell said

    Laila, everyone has to sign up as an individual regardless of whether they’re doing the team comp or individual. CF HQ then puts all the results through the computer each week and it automatically calculates who the top teams are based on individual rankings and who their nominated team is. Hope that makes sense 🙂


  16. The Cell said

    Awesome time Jase R! I didn’t think anyone would crack Jono’s 6.21 but you smashed it! You coulda done another round and still beaten me! 😛

    Good work on the muscle ups lads.


  17. Jane said

    Did this WOD this morning (Thurs) but ran 400 instead of 200 (I know ever the endurance athlete 🙂 )

    400m run
    20 pressups
    50 squats
    10mins 40secs got faster with each round 3.38 / 3.35 / 3.29

  18. Jane said

    OMG!!!!!! I have just seen the dates for the crossfit games & guess what Phil & I will be in LA from 22 July to 11 August we’ll be able to go to the games 🙂 🙂 🙂

    Haven’t told Phil yet but sure I can convince him to spend a couple of days there – how fab is that ??

  19. carole said

    Thats great Jane. It is such a good experience to be there. You’ll have a great time.

  20. Jono said

    As rxd 6.21

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