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Wednesday 31 August 2011

Posted by The Coach on August 30th, 2011

3 x 5 x 40-50-60% of 90% 1 repetition maximum

Post loads to comments

As many rounds as possible in 15 mins of:
Hand Stand Push Up, 5 reps
15′ Rope Climb, 1 ascent
5m Shuttle Run, 10 reps

Post rounds to comments


32 Responses to “Wednesday 31 August 2011”

  1. graeme said

    The Captain!

  2. Dave said

    That was taken just a moment before that poor kettlebell was crushed to bits

  3. Andrew said

    Dont mock your elders..

  4. Graeme said

    Only awe here captain 😉

  5. Adam Piller said

    You called me a bear this morning smash, nothing but respect big man!

  6. Andrew said

    WU -800m run, 100 kb swings, mobility

    DL – 5 x 60/75/90kg

    WOD – AMRAP of 5 x pike pushups (small box), rope climb, 10 x 5m shuttle runs

    9 rds + 5 pike push ups + 1m rope climb

  7. Dave said

    Wendler w4 deload week deadlifts 37.5 – 47.5 – 57.5

    15minute amrap
    5 pike pushups from a box
    5:1 progression climbs (went up the knotted one in the first round!)
    10x 5m shuttles

    8 rounds plus 2 pike pushups

  8. Jono. said

    Deadlift 1.2
    3@ 90, 3@102.5, 8@115

    WOD 15 min amrap

    5 HSPU
    10 Chinups
    15 Air Squats

    10 rounds 1 HSPU.

  9. Laila said

    Deadlifts: 82/3, 93.5/3, 105/4

    WOD: As Rx’d – 6 rounds + 1 HSPU

    If ever Stef tries to tell you the story of Evan, run and hide…it’s the WORST story E*V*E*R*!!!!!!

    Good times 6:30am-ers…

  10. Laila said


  11. Laila said


  12. graeme said

    yes it was the worst made-up story ever !

  13. graeme said

    what a bunch of funsters we had at 6.30am this morning
    lead by the one and only, her awesomeness and angry pants
    shirts off wednesday and special stories, and hard work in the WOD
    classic uplifting way to set up the day, you all rock!

    Wendler 1.4 Deadlifts (de-Load)
    80 x 5 (woops s/be 65), 80 x 5, 105 x 5

    WOD As RXD except HandStands need work so 3 sec hold only (no Pushup)
    7 rounds

  14. Maggie said

    Very funny session this morning!! Thoroughly enjoyed listening to Midnight Oil that much I tried to dance like Peter Garrett whilst almost punching Laila in the head!! DO NOT LISTEN TO MIDNIGHT OIL PEOPLE!!!

    Loved Stef’s story about “Evan” so much… hahahaha i think his name was Matt as some stage also…

    Took it very easy this morning as I didn’t want to aggravate my back.

    Wendler 1.3 Deadlifts 5-5-5

    As many rounds as possible in 15 mins of:
    Hand Stand Progressions, 5 reps
    Strict Pull Ups (BB), 10 reps
    5m Shuttle Run, 10 reps

  15. Will F said

    I’ve got a paleo question. Is Quinoa paleo?

    800m run, mobility, 100 kb swings

    Wendler 1.2 Deadlifts 3-3-6 @ 70-80-90kgs

    As many rounds as possible in 15 mins of:
    Pike Pushups, 5 reps
    Rope Climb, 1 ascend
    5m Shuttle Run x 10
    =8 + 5 pike

    • Will F said

      I think google answered my question:

      • Laila said

        There is a fair bit of speculation as to whether quinoa is paleo in the Primal World. Here is what Cordain has to say: “Quinoa and amaranth are grain-like crops with potential harmful substances namely saponins. Saponins have been demonstrated to increase intestinal permeability which is one of the factors contributing to many autoimmune diseases, as well as irritable bowel syndrome. So, we recommend to avoid quinoa and amaranth, specially if you suffer from an autoimmune disease.”

        Buckwheat despite it not being a grain was cultivated well after agriculture and requires a great deal of processing to get it to an edible stage too.

        However if you were to look at all grain and grain-like foods, quinoa would be with rice on the lesser harmful side of the spectrum with wheat being way up there on the highest.

        I stay clear of all grain-like alternatives as I react badly to them. If I didn’t, I’d probably be a little more flexible with my choices. As it stands, it’s gotta be 100% for me or I face the consequences, and they aint pretty! 🙂

  16. graeme said

    sooo funny this morning, forgot about the peter garret dance

    • Laila said

      That would be your selective memory kicking in. You’ve blocked the memory for survival. No one should have to endure Peter Garret at any time of the day!! No one! People get hurt 😉

  17. graeme said

    so was that two boats and a helicopter ?

  18. The Cell said

    The full version is 1 x dinghy, 1 x 21 ft boat owned by another local, 1 x patrol baot, which is government operated and part of the marine search and rescue team and finally a helicopter which is part of the airbourne search and rescue team…

    I cannot do too much with my back atm, although it feels very good I am resting for a short period of time…


    20min AMRAP of max calories on Airdyne
    CAL = 445

    5min rest

    10min AMRAP of max calories on Airdyne
    CAL = 224

    Stretch / mobilise


  19. Jane said

    W/up + skills practice

    3-3-3 42.5 / 47.7 / 50kg (thought I had the weight written down wrong so went up realised I actually had the correct weight written down!!) Am happy to be back DL even though the weights are light at least my hamstring is coping so far 🙂

    As many rounds as possible in 15 mins of:
    HSPU (1 x ab mat), 5 reps
    Rope Climb, 1 ascend
    airdyne 5 cals
    =7 + 5 HSPU

    (Started with 2 x ab mat but too easy 1 x mat bit too hard but managed to struggle through)

    • Jane said

      Oh & I forgot to say – the 6.30am crew are definitely on another planet – I mean this in the nicest possible way – its just not a planet I have visited or intend to 🙂

      & yes Stef’s story was …..

      • MA said

        Jane, great to hear you’re on the mend!! Hope you see (as Im sure you will) fast, continual improvements. Looking forward to hearing the U.S. stories 😉
        I have your 3 books; will leave them at The Cell tomorrow afternoon (5pm) for you next time you’re in… Thanks very much for the loan x

  20. MA said

    Warm up of mobility, 800m run, varied KB swings.

    5, 3, 5 Reps 81 / 92 / 102.5 kg

    15 min AMRAP
    ( scaled 24 inch Pike pushups. I’ve to overcome my fear of the ‘upside down’ of a handstand 🙂 )
    7 rounds + 5 + 1

  21. Bliss said

    Happy 41st birthday Michael Willey!! 🙂

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