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Monday 08 August 2011

Posted by The Coach on August 7th, 2011

Wendler Strength 1.1
3 x 5 x 65-75-85%

Post loads to comments

Have you got your loads worked out. Here’s the spreadsheet again. Work your loads out based on your CFT lifts. Use your 3 rep max for the Power Clean. Transcribe these to your strength card when you arrive for class.

5 rounds for time of:
24kg Kettlebell American Swing, 20 reps
Run, 400m

Post time to comments

Don’t forget The Cell is closed this Wednesday and Thursday as we’re hosting CrossFit Kettlebell subject matter expert, Jeff Martone, for the CrossFit Kettlebell Trainers Course. We’ll still be posting WOD’s on those days and we have the open gym on Saturday where you can “make-up” one of these WOD’s.

Bad Form – Mark RippetoeCrossFit Journal Oct 2007 (PDF)

Press Day

10 Responses to “Monday 08 August 2011”

  1. Peter F said

    5rep @40kg, 5rep @45kg, 6 rep @50kg

    “CLAUDIA” as r’xd 16:22 min

    Thanks Ian for the help with the running

  2. Pete Yeates said

    Press 5,5,11 @ 29.5, 34, 38.5kg

    WOD as Rx’d = 12:22

    Fun Monday morning training 🙂

  3. ian said

    No problem Peter F it was all you my friend.

    Press today 5X 30kg ,5 X 35kg and 10 X 35kg

    20 x American K/B Swings at 16kg…happy as I progressed from 12kg
    400m run

    5 rds for time in 12minutes 19 secs
    Buenos Dias amigos

  4. Ash said

    How come people have done 6, 10 and 11 reps in their last set?

  5. Dave said

    Ash – On Monday we began Wendler program (instead of Crossfit Strength Bias which was the previous program up until now). This utilises a percentage of your CFT lifts from last week:

    Week 1 is 5-5-5+ meaning 5 or more in the 3rd set
    Week 2 is 3-3-3+ meaning 3 or more in the 3rd set
    Week 3 is 5-3-1+ meaning 1 or more in the 3rd set
    Week 4 is deload week which is 5-5-5, with no ‘or more’ portion.

    The rep/set scheme remains the same for each of the 4 lifts (powerclean/press/deadlift/backsquat)

  6. Ash said

    Cheers Dave.
    Looking fwd to starting it in 3 weeks.

  7. Will F said

    not happy I missed out on this one, got caught up at work at the last minute, apologies to anyone wanting to get in.

  8. Graeme said

    Wendler Press 1.1
    35 – 40 – 45
    5 – 5 – 8 reps

    WOD scaled to 16kg KB

  9. Maggie said

    Wendler Press 1.1 – 3×5
    17.5 x 5 – 20 x 5 – 25 x 7

    WOD scaled, 12kg KB
    Time: 13:45

    Good work crew!

  10. Daniel J said

    Wendler Press 1.1
    5-5-9 reps

    Wod Scaled 20kg KB
    20 minutes 30 something

    Would have been much faster but my back seized up, it really doesn’t like running and kb swings at the moment, can’t wait for the day that i don’t have to worry about my back stiffening up like a surfboard

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