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Tuesday 05 June 2011

Posted by The Coach on July 4th, 2011

POWER
Power Clean
3 x 3 reps

Post loads to comments

WOD
21-18-15-12-9-6-3 reps for time of:
24″ Box Jumps
2 x 24kg Kettlebell Chest to Overhead

Post time to comments

CrossFit Endurance Trainers Course @ The Cell 2-3 July

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12 Responses to “Tuesday 05 June 2011”

  1. dave said

    Check out all those top-notch folks :p

  2. dave said

    9:18 scaled to 20-15-10-5 rep scheme of 24″ boxjumps and dual 12kg KB push press

  3. Steen (Adam) said

    First morning session, just a little cold!

    POWER
    Power Clean
    3 x 3 reps 40kg, 47.5kg, 55kg (Equal PB)

    Post loads to comments

    WOD
    21-18-15-12-9-6-3 reps for time of:
    24″ Box Jumps
    2 x 24kg Kettlebell Chest to Overhead

    14mins or so, forgot to write it down!

    21-18 completed with 16kg kettlebell
    15-3 compelted with 12kg kettlebell (Not sure my left shoudler would have survived the 16kg)

  4. dave said

    When I hopped in the car at 8:00 to head to work the news was on the radio that it was 3C, I assume it would have been less at 5:30.

    Didn’t really feel cold at all until I saw Adam P in his Mt Everest gear. I bet Stef still would have done the wod shirtless 🙂

  5. Travis said

    Power Clean
    3 x 3 @ 45,55,55kg

    WOD
    21-18-15-12-9-6-3 reps for time of:
    24″ Box Jumps
    2 x 16kg Kettlebell Chest to Overhead
    = 9:20ish

    Adam your time was 12 something from memory.

  6. The Cell said

    Warm up
    3min airdyne
    3min row
    Mobility drills

    Then:
    Airdyne
    20sec work / 40sec rest
    15 rounds
    Each round was somewhere between 17 – 23 cal per 20sec block. The airdyne kept resetting so I could not obtain a proper full reading over the 15 rounds…

    Mobility

    SS

  7. Steen (Adam) said

    I think you have the wrong Adam there Travis, I know Adam Pillar nailed it as rx’d!

  8. Jane said

    Hang Power Clean
    3 x 3 @ 25 / 27.5 / 28kg – can’t pull from the floor due to my hamstring 😦

    WOD
    21-18-15-12-9-6-3 reps for time of:
    2 x 12kg KB squats
    2 x 12kg Kettlebell Chest to Overhead

    14mins 40secs’ish I think

    this was tough on my arms having to keep the KB in the rack position on the squats, but not able to box jump as this aggravated my hamstring 😦

    Happy to complete this though – especially at the end with everyone pushing me to not stop for a break

    Thanks to the artic crew @ 5.30am this morning 🙂

  9. Rhys said

    I’m still recovering from the worst food hangover from saturday/sunday I’ve had in a long time.
    The culprit…
    Lets say I won’t have the hots for whats in the box for some time. It wasn’t my choice but I could have said no!

    The headaches dehydration and two 12 hour sleeps weren’t worth it
    Lesson learnt untill next time.

    Oh and I hope to lose 20kg before tomorrow…

  10. Jono said

    Afternoon all hope you are all going well and training hard. First day back at training for three weeks, Steady paced run 7.5 km finished in just under half an hour worked on form taught by the guru Pete Yeates rather than speed . Went well and felt natural the new technique has felt foreign in the past but came quiet easily today.

  11. Laila said

    Yay Jono! Welcome back! Missed you buddy 🙂

    Rhys, you are one funny bugga!

  12. Daniel said

    Power clean 3 x 3 reps
    50kgs was tough on the hands after yesterdays pull ups

    WOD
    21-18-15-12-9-6-3
    24″ Box jumps scaled to step ups
    24kg KB chest to overhead scaled to 16kgs 13:08

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