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Wednesday 07 September 2011

Posted by The Coach on September 6th, 2011

3 x 5 x 65-75-85%

At the start of a new Press cycle, add 2.5kgs to your “Starting Load”

Post loads to comments

As many rounds as possible in 5 minutes of:
70kg Power Clean and Overhead, 5 reps
Pull Up, 10 reps

Rest 3 minutes and repeat.

Post rounds for each to comments

“Your fitness increases outside the gym, not in it. Training is the stimulus. Adaptation, increasing fitness, occurs while you’re resting and recovering. If you are constantly training and introducing stimuli, when will your body adapt? You must allow time for adaptation to take place. Get in, get the training done and then rest and recover.” Jase

Rest, Recover, Regenerate: Overtraining Syndrome from


21 Responses to “Wednesday 07 September 2011”

  1. graeme said

    Press Wendler 1.1
    5 x 35, 5 x 40, 5 x 40

    WOD – Scaled to 40kg PowerClean to Overhead
    Rnd 1 – 4 + 9
    Rnd 2 – 3 + 5

    Well done all, sometimes workouts dont go as exactly planned
    lose the expectation and keep punching, its all part of our development

  2. Maggie said

    Press (De-Load)
    5-5-5 @ 10kgs, 12kgs, 15kgs

    25kgs Power Clean and Overhead, 5 reps
    Pull Up, 10 reps

    Rest 3 minutes and repeat.

    2 full rounds + 3

    This morning was tough for me… BIG thanks to Adrian this for his encouragement and patience as I found it quite difficult to slow down and take my time on things that I would normally go like a bull at a gate with. Someimtes we just have to be told and listen to the very wise words from our Coaches 🙂

  3. Will F said

    That tyre is feeling more pain then me in that photo…do I have any remorse for the tyre? None. Would I put the tyre through the same amount of pain if not more next time? Totally!

    400m run, mobility, 1x CFWU

    Press 1.1
    5-5-5 @ 25kgs, 30kgs, 35kgs

    30kgs Power Clean and Overhead, 5 reps
    Pull Up, 10 reps (orange band)

    Rest 3 minutes and repeat.

    1) 4 full rounds + 2 PC>OH
    2) 4 full rounds

    Something I’ve noticed lately, I started scaling really well whilst keeping the intensity up. Each week I’ve been adding a little more weight, dropping a band etc… seems to be working well.

  4. The Cell said

    Boom! Will, that is spot on! That makes me happy 🙂

    Intensity is the key. Scaling is about setting the work to a level that you can keep moving and keep the intensity up. That, and ensuring you don’t get hurt buy going too heavy, too soon.

    Jase 🙂

  5. MA said

    Press (deload)
    5/5/5 reps @ 15, 19, 22.5 kg

    5 minute AMRAP:
    35kg Power Clean and Overhead x 5 reps
    Pull Up (rb) x 10 reps

    Rest 3 minutes, then repeat.

    1 = 3 rounds (+3)
    2 = 2 rounds (+5 +3)

  6. Laila said

    Apologies Jase & Stef for this non-Cell related message:

    Joe is making a group booking for friends to see a short play I’m in at the Melville Theatre on Friday 16th September 2011. Tickets are $17 and include an evening of short plays and monologues plus soup + a roll (non-paleo) 🙂 at interval. The play I’m in is called ‘The Most Massive Woman Wins’ and is directed by our very own Jodie. Its themes cover body image, societal expectations, feminism, obesity, bulimia and self-harm. The play follows the very honest and sensitive stories of four women who are waiting in a liposuction clinic for treatment. If you’d like to come along, please sms me on 0412 593 042 or leave a comment here and Joe can include you in the group booking. Cheers 🙂

  7. Ash said

    As many rounds as possible in 5 minutes of:
    70kg Power Clean and Overhead, 5 reps
    Pull Up, 10 reps

    Rest 3 minutes and repeat.

    2 Rounds, then…
    1 Round, 4 reps.

  8. Storm said

    Did todays WOD as Rxd with the lovely ladies of the 9.30 timeslot and Mr John Casey (who referred to himself a the rose between the thorns).

    Sore arms from previous training so todays wod was a little ouchy on them.

    2 rounds even and then 2 rounds + 1 :)could I have gone harder probably did I need to NO, PC&J as fast as I could with great form was the aim. Job Done YES 🙂

    Happy Birthday to the gorgeous Rosa who still came and trained and then went to lunch with her girlfriends.


  9. The Cell said

    Do not be silly Laila… All good! I encourage as many of you to go as possible, the socioculutural issues this play tackles symbolise a series of serious issues that are present throughout our social structure…



  10. Adam said

    By starting load, do you the 1RM, 90% of the 1RM or all the loads calculated last time we did the first week?

  11. Dave said

    (1Rm from cft x 90%) throughout adam
    Then each month add 2.5 kg eg 100kg press base numbers off 90kg in first month, 92.5kg in 2nd etc. make sense?

  12. The Cell said

    Outdoor training:
    Warm up:
    15mins movenat

    AMRAP 20mins of: 3 man team
    width of soccer pitch and back – 20step alternate sled push on grass (20kg + sled weight)
    2 people on the sled
    1 person carries 2 x 24kg jerry cans width of the soccer pitch and back
    Switch as required

    Whoever gets back first whether its the sled team or jerry cans, does max decline push ups

    * No less than 20 push ups each time and never released the jerry cans.

    on the minute for 10 rounds execute 5 x tucksit C2B pull ups


    • Laila said

      Jinx Snap!

      Same WOD as above except finisher was playing on the monkey bars.

      Had a man stop me and ask me where I was going with the Jerry cans and if I needed assistance carrying them. When I told him I was going to the flag and back he said bewildered, “why?” I said, “why not?”. I explained I was training. The lovely man thought I was carrying them to a broken down car. He wished me good luck and walked away shaking his head. Love it!!!

  13. Paul said

    5x60kg (6reps)

    As many rounds as possible in 5 minutes of:
    70kg Power Clean and Overhead, 5 reps
    Pull Up, 10 reps

    Rest 3 minutes and repeat.
    1: 3 rds + 1 p/c
    2: 2 rds +2 p/c

  14. Big Dan said

    Wendler Press 1.4 (deload week 1)
    3 x 5 reps 25,30,35 kgs

    WOD Amrap in 5minutes
    35kg power clean x 5 reps
    red band pullups x 10 reps

    rest 3 minutes then repeat
    R1 3rds + 5 p/c
    R2 2rds + 3 p/c

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