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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Wednesday 23 March 2011

Posted by The Coach on March 22nd, 2011

POWER
Power Clean
3-3-3 reps
Goal: 1) Power Development 2) 3RM PB
Rest: 3 mins between sets

Post loads to comments

WOD
10 rounds for time of:
Pull Up, 10 reps
Burpee, 10 reps
21″ Box Jump, 10 reps

Post time to comments

See, training CAN be fun!

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14 Responses to “Wednesday 23 March 2011”

  1. michelle said

    Warm up: 50cal Airdyne, 3 rounds of 3 pull ups + 5 pushups

    Strength: Bench Press
    5-5-5 @ 40-45-50kg

    First time doing bench press.

    WOD: 10 rounds for time
    10 pull ups
    10 pushups
    10 16kg KB swings

    Time = 22:something

    I really struggled with the pull ups this morning, and have a big tear in each palm to prove it 😮 On a brighter note, the push ups were easier than they usually are.

    Nice work 0530 crew!!

  2. Pete Yeates said

    Power Clean 3,3,3 @ 50, 55, 60kg

    WOD as Rx’d = 17:40

    I was gassed out about half way through which made the last half fun. 🙂

  3. Will F said

    W/U Run 800m, Mobility, 3x 3pullups, 5 pushups, 7 jump squats.
    PowerClean: 3-3-3 @ 35-40-47.5kg
    WOD as Rx’d = 23:11

    Awesome times for the 5.30 crew. I really wanted to get sub 22, but just wasn’t happening.

  4. Mary-Anne said

    Power Clean 37.5/42.5/45kg
    No PB today, looking after my back.

    10 RFT:
    Pull Up(OB) x10, Burpee x10, 21″ Box Jump x10

    20:25

    Haha was a little bird calling me names on the last round?? 🙂 xx

  5. Luke F-J said

    Deadifts 5,5,8@117.5kg,135kg,155kg

    Then

    WOD: 5RFT
    10 pull ups
    10 burpees
    20 double unders

    then

    Beep test
    Score = 11.6 (PB)

  6. Stef said

    Warm up
    Airdyne
    Skipping
    Mobility
    3rds of:
    3 pull ups
    5 push ups
    7 squat jumps

    Then:
    Dead lifts
    5-5-5
    140-155-170kg

    Then:

    WOD
    10 rounds for time of:
    Pull Up, 10 reps
    Burpee, 10 reps
    21″ Box Jump, 10 reps
    Time = 13.22min

    *really tough session, quite hot and the lunch time crew went hard! Well done all!
    All rePs unbroken.

    SS

  7. michelle said

    Stef, you are superhuman!!!

  8. Laila said

    SS really stands for SuperStef!

  9. graeme said

    Strength
    PC 5-5-5 : 50 – 62.5 – 72.5(PB)

    WOD – AS Rxd
    27.something

  10. Laila said

    SuperStef, do us all proud and wear your jocks on the outside…go on 

  11. graeme said

    i note that as a mere mortal my time was double that of superstef!

  12. The Cell said

    HAHAHA! Just saw all the comments, I would love to simply just train in jocks, sadly society shuns upon this type of behaviour. Imagine the comfort, the freedom…

    This imagine can only remain in the constraints of one’s mind… Oh the misery to be limited in such physical expression…

    🙂

    SS

  13. The Cell said

    Wear Speedo’s Stef. They’re somehow acceptable to a certain degree in society. What is unacceptable is Riseley’s music last night. If we allow that to be played, we’re going to develop a reputation and attract some unsavoury types 😉

    Went mountain biking at Langford Park in Jarrahdale for an hour. Good little hitout with some technical points and a bit of navigation required. Didn’t get lost and didn’t stack it, so I’m happy 🙂

    Jase

  14. Jason R said

    Fair go! It got people smiling, laughing and moving, which is kind of the point?
    I am sure there was more than one flashback to boofy hair, blue light discos or vynal records – I know what I like and don’t care what era, stigma or stereo type it envokes.
    Besides with that kind of sound track – underpant only workouts would not look out of place at all.

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