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Wednesday 16 March 2011

Posted by The Coach on March 15th, 2011

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

Power Clean
3-3-3 reps
Goal: 1) Power Development 2) 3RM PM
Rest: 3-5 mins

Post loads to comments

3 rounds for time of:
Run, 400m
35kg Snatch, 15 reps
Hand Release Push Up, 20 reps

Post time to comments

With the days getting shorter and the weather becoming cooler, we were going to resume our normal Saturday schedule with classes beginning at 8.00am as of 1st April. What do you guys think? Would you prefer Saturday classes to stay on our Summer schedule and start at 7.00am? Chime in on the comments page and let us know your thoughts.



14 Responses to “Wednesday 16 March 2011”

  1. Laila said

    Happy Birthday Michelle! Hope your day is an awesome one! xx

  2. graeme said

    happy birthday michelle, have a great day

  3. The Cell said

    May I say, what tremendous efforts by all this morning, CFT and mainsite CELL WOD!




  4. The Cell said




  5. Stef sifandos said

    Warm up:
    400m run
    Mobility drills
    2 rounds of:
    5 x strict L-sit pull ups
    5 x slow K2E
    5 x headstand presses (1 x abmat)
    5 x pistols each leg
    5 x Bulgarian ring dip

    50-40-30-20-10 reps of:
    Pull ups
    Hand release push ups
    with 5-4-3-2-1 reps of HSPU in-between
    TIME = 23.03min
    Last 2 reps of HSPU I had to use 1 x ambit.

    *Not happy with time, should definitely be sub 20mins, if not around and close to that 15min mark… Thanks for the push Adrian, you are a champion!

    Mobility / stretch


  6. Will F said

    First time CFT – Great to find some limits!
    BS 100kg
    Press 42.5kg (getting too cocky from my back squats I tried 50kg – just too heavy)
    Deadlift 115kg (after failing at the press, my head was mush and I couldn’t add weights any more – thanks for helping me out guys 😉 )

  7. Jase said

    CrossFit Games Open 11.1

    Complete as many rounds and reps as possible in 10 minutes of:
    30 Double-unders
    15 Power snatches

    The Power snatch loads are as follows:
    Men and Masters Men 45-49, 50-54: 75lbs/35kg
    Women and Masters Women 45-54: 55lbs/25kg
    Masters Men 55-59, 60 : 65lbs/30kg
    Masters Women 55-59, 60 : 45lbs/20kg

  8. Vicki said

    Happy birthday Michelle!

    This morning was great! Awsome effort from Will and Mel. CFT:
    bSQ: 72.5
    Press: 30 – damn presses, tried 35 but a touch too ambitious…
    DL: a very ugly 100kg.
    I must look at my previous, but can’t remember whan we did it last 🙂

  9. Graeme said

    Absolutely stoked!!!! How far you can go when you push yourself
    CFT (last time in brackets)
    Back squat 110 pb (75)
    Press 60 pb (50)
    Deadlift 160 pb (120)
    total 330 (245)

  10. Biljana said

    Hey Michelle …Hope you have had a wonderful Birthday!! 🙂

  11. Anthony said

    Happy Birthday Michelle! 🙂

    very relaxed CFT this morning – taking it easy as not to flare up my back which is still repairing. Getting better some days and then niggles me on others.

    BS – 95kg
    Press – 50kg
    DL – 90kg


    then 800 run and 10 pull ups ( consecutive – no band ) which is a little milestone for me as that is where I left off about 7/8 months ago when I hurt my back and stopped training altogether.
    Happy days.

    Anth 🙂

  12. The Cell said

    Last CFT was in October VIcki. Plug it into the search and it’ll come up.

    Jase 🙂

  13. Laila said

    Huge efforts and improvements on the CFT’s!!! Awesome lifting everyone and well done on the pull ups Anthony 🙂

  14. Pete Yeates said

    AM = CFT = 110 squat, 50 press, 141kg deadlift (PB) @ 67kg bodyweight.

    PM = Yoga 1.5hrs – Squat 45,65,77.5kg -KB Press 20.5,20.5,20.5kg – Double 24kg KB Thruster – Handstand hold

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