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Tuesday 03 May 2011

Posted by The Coach on May 2nd, 2011

3 x 5 reps
12-9-6 reps @ 60% 5RM

Post loads to comments

As many rounds as possible in 12 minutes of:
Pull Up, 3 reps
42.5kg Power Snatches, 6 reps
Walking Lunge, 18 reps

Post rounds to comments

Congratulations to Kelly and Aaron who recently became engaged on their trip away. About time Aaron! 🙂

Jase knocks out his first muscle up EVER during Games Open WOD 11.4


15 Responses to “Tuesday 03 May 2011”

  1. Elle said

    What a great pic Jase!!

    Must have been an awesome feeling getting our your first (& in a WOD!)

    You would have been grinning from ear to ear :)…..

  2. Elle said

    I meant “getting OUT your first” 🙂

    By the way, CONGRATULATIONS Kelly & Aaron – fantastic news!!

    Elle 🙂 xx

  3. Kristofer said

    5km row
    Time: 22min 59 sec


    13 intervals at 30 sec on 30 sec off:
    100m row in 30 sec then on rest slide back and touch the floor at end then forward and hit the screen and repeat for 30 sec then 100m row again. Fail when 100m row distance was not reached

  4. Dave said

    3×5 press 20kg – 25kg – 27.5kg
    10-7-4 press 17.5kg

    12min AMRAP
    3 pullups with band
    6 snatches with red bar + tech plates – (not sure what weight this is?)
    9 squats

    4 rounds +3pu+6sn

  5. Storm said

    Kelly and Aaron Congratulations

    Big Hugs all round see you both soon look forward to hearing about your trip.


  6. Travis said

    3 x 5 @ 40,50,57.5kg
    12-9-6 @ 35kg

    As many rounds as possible in 12 minutes of:
    Pull Up, 3 reps
    42.5kg Power Snatches, 6 reps
    Walking Lunge, 18 reps
    = 9 rounds +3 +3

  7. Travis said

    Oops, the above should have been 35kg Power Snatches!

  8. Biljana said

    Stoked with my training session tonight!!! – 1/2kg off my 5RM for Press @ 37.5kg then found an old friend who was lost for a while …Happy Days!

    AMRAP 12 mins:
    Pull Up, 3 reps
    25kg Power Snatches, 6 reps
    Walking Lunges, 18 reps
    = 6 rounds +3 +6 + 5

    Adrian – Thank You 🙂

  9. Daniel said

    3×5 @ 40, 47.5, 55kg(PB)
    12-9-6 @ 30kgs

    AMRAP 12 mins
    Pull ups RB x 3
    30kg Power Snatch x 6
    Walking Lunges x 18
    7 rounds exactly

  10. The Cell said

    Warm up:
    skipping – 10mins
    Mobility drills
    Air squats
    Hindu push ups
    Burgener warm up

    Power clean

    Front squat

    AMRAP 12mins of:
    32kg American swing, 8 reps
    Pull ups, 8 reps
    ROUNDS = 14 +8 +5



  11. Jeff said

    It does look like Jason is getting something out.

  12. Laila said

    W/up: 5 min skipping, mobility drills, 1 x CFWU

    Strength: Press 15/20/25 for 5 reps then 12/9/6 reps @ 15kg. First time pressing since shoulder injury, felt ok. Building up slowly.

    AMRAP in 12 minutes of
    GHD, 12 reps
    Double unders, 15 reps
    Walking lunges holding 10kg plate, 18 reps
    = 5 Rounds + 12 + 15 + 7
    Have questions about the intensity that I’m training at in WODs. Feels like I’m peaking just when the WOD is about over and I have plenty left in me. I’m taking too long to warm up and get to full intensity. I have a lot to learn about pacing and making the most of AMRAP WODs

  13. The Cell said

    Laila, it takes time to learn where you need to be.

    I always use the analogy of being at the edge of a cliff. You want to be right at the egde. Go over and you’re going to hard, you may get injured, you may not finish. Stay 5 metres back and you’re cruising. Your intensity is too low.

    It takes time to find where the edge of the cliff is for you, just as it takes time for us as coaches to know where someone’s cliff edge is. We do, however, find it. When you find it, you’ll know.

    It is often good to strategise a WOD. As in, have a plan going in for what you’d like to achieve and how you want to break things up, if at all.

    Another key point for maximising the intensity of a WOD and something I have written about before is, don’t rest between movements. The break between movements is a convenient place to take a breath, grab a drink, chalk up. But it’s also a convenient place for your intensity to drop. Go straight from one movement to the next and knock out some reps. Then take a breath. You’ll be suprised how many you can get out.

    Finally, never walk away from your bar during a WOD. Stay on it, stick with it. Grab some breaths, shake the arms out, but do not walk away. Same goes for pull up bar, rings, KB, whatever.

    Hope that helps.

    Jase 🙂

  14. Laila said

    Wow Jase! Thanks for taking the time to offer great insight. That’s a huge help. I will be experimenting with different approaches including the ideas you have shared above until I find my cliff edge. I wonder whether a person’s cliff edge shifts when their fitness improves or if the method of approaching a WOD and reaching/maintaining intensity is the same no matter where your fitness is at. Thanks again Jase 🙂

  15. The Cell said

    No prob’s Laila. That’s what we’re here for 🙂

    Your cliff edge shifts but you shift with it. If you don’t move with it, things become easy, you’re not working at a high inensity anymore and you wont achieve the results you want.

    Intensity is relative. What is intense for me may not be intense for you, but may be too intense for someone else. Everyones cliff edge is in a different place and it does move over time because your fitness improves and your relative intensity changes.

    Your method of approaching a WOD will change over time as your “training age” matures; you become more experienced, more proficient and more aware of your own limitations and strengths. The way I approach a WOD today is completely different to how I approached a WOD 6 years ago.

    Jase 🙂

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