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Wednesday 08 June 2011

Posted by The Coach on June 7th, 2011

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

Post loads to comments

5-4-3-2-1 reps for time of:
140kg Deadlift
15′ Rope Climb

Post time to comments

Compare to 07/07/2010

Jase on todays WOD

Willow - Perfect Squat. If anyone ever tells you that squatting below parallel is bad for your knees, show them this photo.


13 Responses to “Wednesday 08 June 2011”

  1. graeme said

    yes, rope climbs !

  2. Dave said

    She’s got her hand on the ground – no rep! 😀

  3. Adam Piller said

    i just watched the vid of jase doing this one with a beer and a bowl of ice cream in front of me and i now feel like puking!!

    graeme are you in tomorrow arvo at 5pm?

  4. Vicki said

    What a happy looking muppet! “Touch my Sleepy Pony (the purple thing in her hand) Stefanos and I will chew your eyeballs out!”

  5. Jase said

    Love this pic!

    Adam, I expect sub 10-mins from you. Here’s my result from the vid taken on 9/7/10
    5-4-3-2-1 rep rnds for time of:
    140kg Deadlift
    Rope Climb
    Time: 9.50mins


  6. Biljana said

    My goodness!!! … has been a while since I’ve seen Willow – she is just so beautiful and oh – I’m jealous of that squat! 😀

  7. graeme said

    Adam, 6.00 mate see you down there

  8. The Cell said

    Warm up:
    Mobility Glute activation
    2 rounds of:
    5 tuck sit pull ups
    5 pistols each leg
    5 glute ham raises
    5 headstand presses (1 x abmat)
    5 x ring dips

    3 x 5 @ 60kg

    10-1 reps of:
    2 x 17.5kg DB push press
    1-10 reps of:
    80kg Deadlift
    10-1 reps of:
    GHD sit ups
    1-10 rep of:
    9kg Ball slams

    TIME = 13.26min
    All reps unbroken and quite fluid



  9. Kristofer Wright said

    You know your doing well when you mention Crossfit, Jason Khalipa and Rod Kantor in your english exam

  10. adrian said

    but you’re not when you get your yaw, your and you’re mixed up Kris. Rod will like being compared to Khalipa. Or is it the other way around????????

  11. graeme said

    rod is definitely the benchmark here !!

  12. Graeme said

    Strength – Press 5-5-5, 15-12-9
    40-40-40, 30-30-30

    15″ Rope Climb
    110kg deadlift

    All rope climbs done, tougher than it looked !!!

  13. Biljana said

    Kristofer’s English Exam Question … Age is no barrier to achievement … one of his examples – Rod Kantor!!! 😀 The spelling ?? hmmm… I’m thinking there has to be a Cell Penalty for spelling errors – maybe Burpees or Renegade Manmakers?

    Batty – terrific job! Thanks for posting
    …and my friend Adam Piller – You are awesome!! Tomorrow is another day mate!! 🙂

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