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Friday 22 July 2011

Posted by The Coach on July 21st, 2011

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

Post loads to comments

WOD
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.”
Aristotle

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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

    Strentgh
    overhead squat
    5 rds of 2 reps 30kg

    WOD
    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
    BEER TIME

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

    There is now plenty you can do whilst away!

    🙂

    SS

  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

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

    40-50-55-35

    WOD
    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…

    AM:
    Warm up:
    1000m jog
    Mobility drills
    Run throughs

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

    PM:
    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… 🙂

    SS

  8. Jase said

    Deadlift
    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.

    WOD
    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.

    5RFT
    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
    40,45,50kgs
    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

    Presses

    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

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

    WOD scaled to 35kg =14:21

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