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Friday 19 August 2011

Posted by The Coach on August 18th, 2011

Wendler Strength 1.2
Back Squat
3 x 3 x 70-80-90%

Post loads to comments

WOD
3 rounds for max reps of:
25kg Sandbag Push Jerk, 1 min
12lb Sledgehammer Strike, 1 min
180kg Tyre Flip, 1 min

Rest 1 minute between rounds

Post total reps to comments

Take calculated risks. That is quite different from being rash.
George S. Patton

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26 Responses to “Friday 19 August 2011”

  1. graeme said

    how awesome is the awesomeness of the rowing person above!

    • Laila said

      No where near as awesome as the awesomeness of those awesome people around the rower! Many of my favourite people all in the one place at the one time!! How awesome and MINTOX is Saturday Open Gym??? Keep ’em coming!

  2. Dave said

    Quite a few awesome people in that one

  3. Any more awesomeness and the entire picture would be awesomed out…

    🙂

    SS

  4. Vicki said

    *sigh* have you lot forgotten your loyalty to the one word that emcompasses crossfit and it’s athletes?
    MINT.
    Nuff said.;)

  5. Dave said

    Yea mint is paleo Vicki, i’ll accept that 🙂

    Warmup
    800m run
    mobility work (hint coaches can we have a clinic on this [or get Kelly Starret over?])
    1 round CFWU

    Wendler Backsquats
    3x 52.5, 3x 60, 8x 65

    WOD
    3 rounds for max reps
    1 minute 12.5kg sandbag jerks
    1 minute 12lb sledgehammer strikes
    1 minute 30kg powercleans
    1 minute rest

    Did rounds of 58, 67, 74 for a total of 199. Did the 3rd round of sledgehammers left handed which was a bit unco but the reps for all 3 movements increased each round as I found rhythm / familiarity with movements. I really like that wod format – 1 minute rest is better than doing broken sets of reps while catching breath.

    • The Cell said

      Working on both those things Dave. Kstar isn’t a traveling man, especially not this far, but we’re working on it. In the meantime, a mobility seminar is on the cards.

      Jase 🙂

  6. Andrew said

    WU – 800m run, CFWU

    BS – 3 x 70kg, 3 x 80kg, 21 x 90 kg

    Note to self – 1Rm of 110kg makes it easy to calc weights for Wender

    WOD – as rx’ed. Rd 1 58 Rd 2 49 Rd 3 59

    Sledge strikes were my downfall – just not quick enough.

  7. Dave said

    21 reps you animal!

  8. Pete Yeates said

    Squat 3,3,12 @ 67.5, 75, 85kg

    WOD as Rx’d = 201 reps

    A Mint and fun WOD.

  9. MA said

    beautiful happy faces this morning!! 🙂

    My first dig at Wendler:
    Back Squat 54kg x 5 / 62.5kg x 5 / 71kg x 8reps

    WOD 3 RNDS for max reps
    17.5kg Sandbag Push Jerk
    8Lb Sledge Strike
    30kg Power Clean

    73, 54, 63 = 190

  10. Maggie said

    Wendler – Back Squat 37.5kgs x3, 43kgs x3, 50kgs x5.

    WOD 3 RNDS for max reps
    17.5kg Sandbag Push Jerk
    8Lb Sledge Strike
    68kg Tyre Flip

    90, 88, 92 = 270

    Bit slow doing the push jerks and tyre flips but made up for it with my sledge strikes.

    Nice WOD for a Friday morning, the sun was awesome! 🙂

  11. Will F said

    Back Squat 60kg x 5 / 70kg x 5 / 80kg x 5reps – got a little heavy at 80.

    WOD 3 RNDS for max reps
    25kg Bar Push Jerk
    12Lb Sledge Strike
    180kg Tyre Flips

    = 143

    It was great to be able to flip those tyres like I use to.

  12. graeme said

    Maggie, can you teach me how to hover like that, no wonder we cant catch you!

  13. Scott F said

    Crossfit Total for me today in lieu of the WOD.

    Thanks to some gentle coaxing from Stef I now have new PRs for back squat, press & deadlift.

    Thanks mate!

  14. The Cell said

    Long Intervals
    2 x 6km
    10min rest between intervals

    Times:
    1. 29.38
    2. 33.52

    Not real fast but I mainly wanted to get out and do something. Have been struggling with a my first cold in years that has become Sinusitis so I wanted to get my body temp up and kill some bugs. This definitely did that!

    Jase 🙂

  15. michelle said

    Warm up: Airdyne, mobility, CFWU, squat form practice

    Strength:
    A. Deadlift
    3-3-10 @ 55-61-70kg

    B. Box Squat
    5-5-5 @ 50-55-60kg
    The weight felt easy and my knee felt good – happy days 🙂

    WOD: 3 rounds of 1min of each movement
    15kg Sandbag push press
    Sledge slam
    Tyre Flip, 88kg

    Total 301 reps (115-136-50)

  16. Don said

    was a great workout, loved it.
    looked forward to it all day!
    managed Rx’d 90-100-91 = 281 Reps.

    must have been the choir next door helping us push through it, did suggest we make ‘The Cell” Choir… but quickly withdrew that remark! haha. thanks Jase. was heaps of fun!

  17. Travis said

    Wendler Strength 1.1
    Back Squat
    5 x 5 @ 65, 75, 85×7

    WOD as Rx’d = 247 reps

  18. Daniel J said

    Wendler Strength
    Backsquat 1.1
    5 x 82.5, 5 x 95,7 x 107.5 kgs

    WOD as R’xd
    207 reps
    Very happy, one of the WOD’s i’ve every done as r’xd and done alright at with no back pain/tightness

  19. Carole said

    Sandbag Push Jerk 12.5kg
    Sledgehammer strikes 8lb
    Tyre flips 88kg.

    Total reps – 199.

    Would have liked to get 200 but pleased i had no pain. 🙂

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