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Wednesday 01 June 2011

Posted by The Coach on May 31st, 2011

STRENGTH
Press
3 x 5 reps
+
15-12-9 reps @ 50% 5RM

Post loads to comments

WOD
3 rounds for time of:
Run 200m
35kg Overhead Squat, 30 reps
Pull Up, 21 reps

Post time to comments

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12 Responses to “Wednesday 01 June 2011”

  1. Maggie said

    Lovin it Jase!

  2. Ash said

    damn

  3. Dave said

    Warmup
    3 rounds of: (with some mobility stuff in between)
    200m jog
    25 kettlebell swings (american)
    5 pike pushups

    Strength
    Press 3×5 25kg – 32.5kg (3) – 32.5kg (3) – Pretty disappointed with that. I’ve done more weight previously. Couldn’t get my chest/mid to be stable and couldnt find strength in my shoulders, not sure why. Left shoulder sore after these.
    Then did 15-12-9 at 50% = 15kg across

    WOD
    3 rounds for time:
    200m run
    30x 35kg overhead squats (I scaled to 20x 10kg OHS)
    21 pullups (I scaled to 14 with band)
    Time: 12:08

    Raining this morning made the warmup jogs and wod runs quite uncomfortable. Sore shoulder from the press made the OHS/Pullups uncomfortable. Not really happy with today’s session, but i guess you have them some days. Maybe it’s because I haven’t had a session at the affiliate for a few days or maybe it’s because I haven’t been eating as cleanly lately. Maybe just have those days sometimes.

  4. Jason R said

    Warm-up:
    5 mins Skipping
    Mobility

    Strength: Deadlift
    5 x 5 x 5 @ 140 kgs

    WOD: Cindy
    22 Rounds (Pb)
    Had to do the pullups on the bar of a smith machine, had to keep knees bent and it was sort of a kip – so all ‘n’all pretty happy

  5. Pete Yeates said

    Press 5,5,5, (15,12,9) @ 35, 40, 45, (20kg)

    WOD scaled to 20kg bar for the OHS = 10:14

    Dave, the best thing about Crossfit is there are always lots of things that need working on. 🙂

  6. Jono said

    Wod scaled to 20 kg finished just behind Pete Yeates I enjoyed running in the rain, Felt good to be running again ankle feels stronger look forward to getting some pace back . Don’t let todays performance get you down Dave everyone has an off day from time to time It’s just part of the game.:)

  7. Ash said

    STRENGTH
    Press
    3 x 5 reps
    +
    15-12-9 reps @ 50% 5RM

    40, 53.5, 60(PB), 30

    WOD
    3 rounds for time of:
    Run 200m
    20kg Overhead Squat, 30 reps
    Pull Up, 21 reps

    Time: 10:34

    Scaled back the OHS as that is a major weakness of mine that i need to work on, got all sets of Pull Ups unbroken which was a plus.

  8. Ash said

    time might of been 10:43 can’t remember….

  9. Daniel said

    Strength
    Press
    3 x 5 @ 52.5kgs
    15-12-9 @28.5kgs

    WOD
    Run 200m
    15kg OHS x 30 reps
    21 pullsup on BB
    15:40 mins

  10. Laila said

    Press: 27.5/32.5/38.5(PB) for 5 reps then 20kg for 15-12-9 reps

    WOD: 3RFT of
    Run 200m
    25kg OHS, 30 reps
    Pull ups, (orange band) 21 reps

    Time: 16:30min

    Didn’t put the bar down during OHS. Happy with form. Lower back started cramping in first round. It broke me 😦 Many thanks for the encouragement from Jase and the 5pm crew 🙂

    Congrats to Adam P on fighting the last rep to break his Press PB. Inspirational!!

  11. Adam Piller said

    Press
    45,55,65pb then 15,12,9 on 32.5
    The last rep on 65kg lasted about 10seconds kicking and screaming!!

    Wod as rxd 11.51mins

    Thanks Laila well done to you on pushing through the back pain!! Good work in the rain tonight all!!

  12. Steen (Adam) said

    STRENGTH
    Press
    3 x 5 reps
    +
    15-12-9 reps @ 50% 5RM

    37.5kg across, 22.5kg

    WOD
    3 rounds for time of:
    Run 200m
    15kg Overhead Squat, 30 reps
    Pull Up, 21 reps (Orange band)

    10:12

    Thanks to the 5pm crew, great workout!

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