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Friday 22 July 2011

Posted by The Coach on July 21st, 2011

3 x 5 reps
10-7-4 reps @ 70% 5RM

Post loads to comments

5 Rounds For Time Of:
42.5kg Power Snatch, 5 reps
42.5kg Overhead Squat, 10 reps
Run, 400m

Post time to comments

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”


11 Responses to “Friday 22 July 2011”

  1. Ian D said

    Bonjour !!!
    Im offically addicted to crossfit.I arrived in Montreal yesterday and start worrying about misssing crossfit for the next two weeks.So I got online and found a crossfit nearby.

    2km warm up hotel to crossfit L ‘Usine,Ann st,Montreal

    WARM UP x 3 rds
    15 push ups
    15 pull ups -purple band like our red band
    20 squats
    20 sit ups

    overhead squat
    5 rds of 2 reps 30kg

    Kettle bell swings
    Pull Ups with a green band
    Box jumops

    21 – 15 – 9
    completed in 8 min 6 sec
    Absolutely wrecked after this and a 10 km run this morning and its 30c

  2. Your an absolute champion Ian! Good work my friend! Keep it up!

    There is now plenty you can do whilst away!



  3. Pete Yeates said

    Press 5,5,5, (10-7-4) @ 40,40,40,30kg

    WOD scaled to 30kg = 13:56

    Fun training this morning 🙂

  4. Ash said

    3 x 5 reps
    10-7-4 reps @ 70% 5RM


    5 Rounds For Time Of:
    40kg Power Snatch, 5 reps
    20kg Overhead Squat, 10 reps
    Run, 400m

    time: 17:41

    Good fun in the poor rain with Jade and Justin!

  5. Will F said

    Warmup: 800m Run, 3 rnds of (10 pushups, 10 air squats), burgner warmup
    Strength: Press, 3×5@ 22.5kg. 12-7-4 @ 20kg
    WOD: 3rnds, 25kg – 9.26

    Sore upper left limb area morning (shoulder, chest etc), maybe from sandbags on Wednesday, so went light.

  6. dave said

    4th wod this week , after today ! legs very unhappy , having trouble even sitting on the loo ! i think the legs have also talked to my chest and arm muscles and are putting together a class action claming abuse !
    The reason I know I belong to crossfit ! cant wait to see tomorrows WOD !!

  7. Big day today… After some rest…

    Warm up:
    1000m jog
    Mobility drills
    Run throughs

    6 x 400m runs with 2mins rest between
    6 x 25 push ups with 90sec rest between sets (all push ups unbroken)

    Oly lifting
    DAY 2 program:
    65kg Clean pull + Squat clean = 1 rep
    3 x 3

    50kg Snatch balance + OHS = 1 rep
    3 x 3

    40kg Hang power snatch below the knee
    3 x 3

    70kg FRont squat
    3 x 3

    10mins rest

    3 rounds of:
    50kg Power clean + Front squat + Push press = 1 rep, 12 reps
    Burpees, 12 reps
    Pull ups, 12 reps
    1 minute rest between round 1 and 2 / 2 mins rest between round 2 and 3
    Rd 1 = 2.37min
    Rd 2 = 3.07min
    Rd 3 = 3.34min (calf really cramping hard towards the end)

    10mins rest

    “Dan special” – I was convinced
    AMRAP 5mins – Butterfly Kip = 95 reps
    AMRAP 5mins – RIng dips = 63 reps
    AMRAP 5mins – Butterfly Kip = 89 reps
    AMRAP 5mins – Push ups = 87 reps
    REST 60sec
    TABATA Split lunges = 18 / 19 / 17 / 12 / 17 / 15 / 14 / 16 reps
    REST 60sec
    MAX Muscle ups – 1 (calf no good)

    Thanks Dan, good work mate, you know I was cruising though… 🙂


  8. Jase said

    3 x 3 x 140kg
    First deads in over 10 weeks due to my hand surgery. Happy to say these caused me no issue at all.

    Tried some OHS with a 20kg barbell and despite a load of tape around my thumb and wrist I just couldn’t manage it pain free so went with a couple of 20kg KB’s for the WOD.

    20kg Dble KB Snatch x 5
    20kg Dble KB OHS x 10
    Run, 400m
    Time: 18.01

    Disappointed with my time. Was after sub 15 mins and was on track in the first 3 rounds. The Dble KB OHS got to me though and I really started breaking the 4th and 5th rounds up and blew my time out.

    Gotta say, would have much preferred to do this with a 42.5kg barbell. Those OHS’s took loads of stability.

    Jase 🙂

  9. Daniel said

    Strength – Press
    3 sets of 5 reps
    10-7-4 reps of 35 kgs

    WOD 3RFT(scaled as my back didn’t like the OHS)
    25 kg power snatch x 5
    25 kg OHS x 10
    400m run

    11min 50 ish

  10. Adam Piller said

    Trained twice yesterday but felt pretty good as soreness hadn’t kicked in yet at 5.30am today


    5,5,5 – 45, 57.5, 67.5 (was attempting PB and got 4 out, realized this was a 3RM PB anyway so we’re gettin stronger)
    Then 10,7,4 at 42.5

    Wod as rxd 15.10mins (jase asked me what time I’d do before I did it and I said 15-20mins so pretty happy with that)

    Good work all, great energy this morning!!

  11. travist85 said

    3×5 @ 40,47.5,55kg
    10,7,4 @ 40kg

    WOD scaled to 35kg =14:21

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