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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Wednesday 05 October 2011

Posted by The Coach on October 4th, 2011

WENDLER STRENGTH 3.1
Press
3 x 5 x 65-75-85%

Post loads to comments

WOD
2 rounds for time of:
180kg Tyre Flip, 12 reps
Double Under, 75 reps

Post time to comments

Most of the shadows of this life are caused by our standing in our own sunshine.
Ralph Waldo Emerson

The Cell – Real Fitness Standards Level 1 Grading this Saturday. Are you up for it?

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26 Responses to “Wednesday 05 October 2011”

  1. Will F said

    Warmup
    800m run, mobility, 2x CFWU

    Strength
    Wendler 2.1 Press
    5-5-5+ 22.5, 27.5, 30(x9)kg

    WOD
    As Rx’d
    6.52 min

  2. The Cell said

    Warm up:
    400m m run +
    mobility drills
    3 rounds of:
    Wall walks, 5 reps
    Strict pull ups, 10 reps
    Pistol squats, 10 reps
    GHD sit ups, 10 reps
    Box to Paralette Pike push ups, 5 reps

    Then:
    WENDLER 1.3
    Power Clean
    5 x 57.5
    3 x 70
    7 x 72.5kg

    Then:
    AMRAP 15 mins of:
    B/W Sled push, 10-12m
    B/W Sled rope pull, 10-12m
    2 x 32kg KB Floor press, 5 reps
    ROUNDS = 8 + sled push

    REST 1min

    400min sprint
    TIME = 1.15min

    * Was having trouble budging the sled on the 7th round and wasted about 1 minute mucking around with that, which was disappointing. All KB presses unbroken

    SS

  3. Elle said

    Ohhhh this workout is so much fun! Spewing I’m missing it 😦

    Had my first sesh last night after 6 weeks off – thanks to Adrian & Storm for sorting me out & for Biljiana for coming up with our own special workout! Just what i needed πŸ™‚

    Elle x

  4. The Cell said

    Welcome back Elle! You have been missed!

    πŸ™‚

    Seriously guys! Who needs some inspiration???

    SS

  5. Flash!! said

    Van Damme… Inspiration at its peak!! Such a fine specimen of a man….

  6. Ash said

    Warm Up:
    400m run
    1x CFWU

    Then:
    WENDLER 2.1
    Deadlift

    5-5-7 @ 102.5 – 117.5 – 135

    WOD

    Angie

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats

    Hadn’t done it for ages and took over 2 mins off my time which is OK.
    Would be so much easier if you could partition them!!!

    Time: 19:28

    Dunno if this is more of a workout i should of done with a strength component before???

    then…

    Max HSPU’s: 7.

  7. The Cell said

    Thats ok Ash, 20min domain, you are very familiar with the movements, they are body weight basics, all good mate… No problem if you are feeling ok! Good work bro!

    πŸ™‚

    SS

    • Ash said

      Yeah took a few mins of my last time, but am feeling pretty buggered at the moment anyway, so wasn’t expecting to set the world on fire…

    • Ash said

      Oh and also add Mike to the equation and i can probably take another 5 mins off!!!

  8. The Cell said

    Flash, I think there are not enough out there who respect the greatness of JCVD…

    Graeme, did you rupture the ligaments and tendons in your hands and fingers also???

    πŸ˜‰

    SS

    • TheBattmanoftheTagTeam! said

      Emperor, you calling me out !!!
      as i have had a recent TagTeam fix, i am in control for now πŸ˜‰

      i might point out that some of us actually need to work for a living and cannot trawl the internet for JCVD material and other hilarity like LMFAO all day

      BOOM!

    • Flash!! said

      Perhaps a little education in the form of “story time” may assist others in their quest for a better understanding of the great JCVD?

      I would probably even go as far as another post of the bar scene fight just to remind everyone of his talent?

      Just saying…

  9. TheBattmanoftheTagTeam! said

    3
    2
    1
    GO!

  10. The Cell said

    I know, I know, but I have access to this material at the touch of a button… its all archived, I do not trawl… πŸ™‚

    I am studying, we all know what that means… I cant concentrate on theories for too long…

    πŸ˜‰

    SS

  11. Flash!! said

    Dave you’ve been quiet these last few days?

  12. TheBattmanoftheTagTeam! said

    alright, enough !!!

    im going to take the responsibility for finding more classic 80’s soft rock glam bad hair good teeth kitch eyeliner high pants dodgy dancing offerings, culture club was just the beginning

    be scared πŸ™‚

  13. TheBattmanoftheTagTeam! said

    oh and emperor, lets set the record straight right now

    you poured the petrol on it ok πŸ™‚

  14. The Cell said

    BOOM!!!

    πŸ™‚

    SS

  15. Big Dan said

    If i didn’t go to the cell and just looked at the comments section, i would wonder what the hell do these people do = )
    Wendler Press 2.3
    5 x 46, 3 x 52.5, 4 x 58.5kgs

    WOD 2 RFT
    188 kg tyre flip x 12
    half rep double unders(75 over 2 rounds)
    7:06 mins

    Was stoked with the 1st rd of double unders got 20 in a row out, which is a record for me

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