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Wednesday 11 May 2011

Posted by The Coach on May 10th, 2011

STRENGTH
Deadlift
3 x 3 reps
+
1 x 15 x 70% 3RM

Post loads to comments

WOD
5 x 500m Row
With a continuously running clock, row 500m every 3.30 mins

Post time for each interval to comments

It's a bird, it's a plane........

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19 Responses to “Wednesday 11 May 2011”

  1. Daniel said

    It’s WOD man, able to perform wod’s as rx’d and spew in the garden in a single bound = )

  2. Dave said

    Go morning crew 🙂

    WU
    1000m row
    mobility
    CFWU

    Strength
    3×3 DL 50- 55 PR – 60 PR
    1×15 DL 42.5

    I have a lot more trouble with the 15×42.5 than the 3×60, why is that? Just need more practice?

    WOD
    5 x 500m row
    First split was 2.07 PR, 2nd and 3rd I dont remember, fourth i skipped as wasn’t feeling well. Jumped back on for the 5th with some form advice from Jase and hit 2.06 which is a PR for me.

    PR central! Wonder if I can stay awake at work today :p

  3. graeme said

    doesnt matter, avro, saturdays, morning crew …
    love training with all the positive and passionate cell mates
    dark outside @ 6.30am, everyone is doing deads and still smiling

    Deads
    3-3-3 then 15
    102 – 117.5 – 132.5(pb) then 90

    WOD
    5 x 500m Row
    With a continuously running clock, row 500m every 3.30 mins
    1 – 1.50
    2 – 2.00
    3 – 2.01
    4 – 1.59
    5 – 1.55

  4. Pete Yeates said

    DL 3,3,3,15 @ 120, 130, 130, 80kg

    5 x 500 row
    1:46, 1:47, 1:48, 1:48, 1:48

    Dave, you are having trouble with the higher rep deads because;

    1. You are new to the movement, it takes time for the body to adapt to multiple reps, especially deads as they are taxing to the nervous system.

    2. Your form isn’t dialed in yet and the compounding effect of incorrect form for multiple reps is overloading your minor muscle groups.

    3. The 15 reps is supposed to suck 🙂

  5. Arn said

    Morning all!!

    I forgot the breakdown, but the WOD was done in 10min, 3 sec.
    PB on the dead lift too.

    Great working out with everyone.

  6. The Cell said

    Warm up:
    1000m row
    MObility drills
    10min Sandbag get ups (warm up pace, steady)
    Reps = 70

    Then:
    OHS
    5-5-5
    60-72.5-82.5kg
    Then:
    1 x 15 @ 55kg

    Push press
    5-5-3
    55-62.5-70kg

    Weighted pull ups
    3 x 5 @ 20kg KB

    Stretch

    SS

  7. Mary-Anne said

    “Toast my legs” day.
    Warm up: mobility / sun salutations / squats 3 x 10reps
    Pistol squat practice. OMG.
    Full Clean 3 rounds 5 reps + warm ups.
    Tonight, boxing. Whole lotta love.

    Pete Y., I love point #3 hehee 🙂
    MA

  8. Laila said

    W/Up – 1 Jacobs Ladder

    WOD – Alternate half Jacobs with 16kg KB Snatch for 8 rounds. While one person on the ladder, the other on the platform snatching. Average 16 snatches per round (8 each arm)

    Finish – 1 x sprint up Mount street @ 100% – 1:30min….OUCH!!! glutes went into spasm 😉

    Beautiful day out!!

    Stef, I miss Sand bag get ups 😦

  9. Will F said

    Dave, it took me about 2 years (due to all sorts of factors in my life) to reach a 3RM 110kg PB, fine tuning things all the time (and I still am). All people are different, but that’s just how long it took me.
    I have to agree with Pete, the 15 reps do just plain old suck 😛

    WU
    1000m row
    mobility
    CFWU

    Strength
    3×3 DL 70- 85 – 100KG
    1×15 DL 70KG

    WOD
    5 x 500m row
    10.08 min (1.57/2.01/2.06/2.07/1.57)

  10. Peter F said

    WU
    1000m row
    mobility
    CFWU

    Strength
    3×3 DL 100 – 120 – 135 (PB)
    1×15 DL 95

    WOD
    5 x 500m Row With a continuously running clock, row 500m every 3.30 mins
    Clock did not work, but some where around the 1:50 per round

    Good work morning crew.

    Happy Birthday Joe, great training with you.

  11. Paul said

    strength
    DL 3×3 140,160,170
    1×15 115 (complete with noisy plates for Bliss)

    WOD
    row 500m every 3:30 for 5 rounds
    1) 1:37
    2) 1:38
    3) 1:40
    4) 1:43
    5) 1:40 (Mike was 1:38 for the last round)

    Quote of the day “people only remember the last one”

  12. Bliss said

    Paul I am pretty sure I saw 1:39 for your last 500m.

    I also feel like I need to add some balance here…I distinctly remember seeing a number of 1:50-1:56 on Michael’s little white board.

    Finally, despite my penchant for rower 7 and a particular platform while maintaining ongoing uneasy feeling about yellow bumper plates I do not consider myself anal regarding noisy plates.

  13. Daniel said

    Strength
    DL 3 x 3
    77.5kg,95,110(pb)
    1×15 @ 77.5
    WOD, finally something i don’t suck at or have to scale = )
    1)1:48
    2)1:49
    3)1:48
    4)1:51
    5)1:50

  14. Paul said

    Bliss I plan to transfer the naughty corner bumper plates and noisy plates to my platform

    I’m claiming the win today was my Annie

  15. Storm said

    Nice work on the rowing Big P, I wouldnt expect anything less from you and a rower.

    Fantastic effort by all the PM crew makes me happy to see you guys making an effort to correct your rowing form and keep it consistant.

    Well done John with the rowing form, excellent.

    Sx

  16. Jane said

    Hi everyone

    Trained at Crossfit Essex today – really lovely, friendly bunch of people 🙂

    we did a ladder WOD
    1 burpee
    2 pushup
    3 plank get ups
    4 KB snatches
    5 box jumps
    6 lunges
    7 wall balls
    8 KB swings
    9 ball slams
    10 situps

    so you cycle through each one as 1 burpee then 1 burpee 2 pushups then 1 burpee 2 push ups 3 plank getups etc and at the end do the whole thing through again followed by a run round the block – good fun and really enjoyed it back Thurs am for the morning class

    see you all in a couple of weeks

  17. Laila said

    I like the sound of the ladder WOD you did Jane. Very cool. What are ball slams?

  18. The Cell said

    Something we don’t do Laila coz they hurt your balls 😉

    Seriously though, it’s taking a med ball, raising it above and behind your head, then throwing it hard (slamming) into the ground in front of you, whilst simultaneously squatting and catching the ball on the bounce. I’m sure there is a You tube vid of a WOD I did with them on our You tube channel.

    We dont do them as they have a habit of destroying your med balls and we don’t have suitable slam balls available here.

    Jase

  19. Laila said

    We don’t want hurt balls!!! Ouch!!

    Thanks Jase, I watched a youtube clip of slam balls. They look like fun but not worth destroying balls over 😉

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