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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Wednesday 26 October 2011

Posted by The Coach on October 25th, 2011

WENDLER STRENGTH 3.4
Deadlift
5 x 40%, 5 x 50%, 5 x 60% of 90% of 1RM

Post loads to comments

WOD
For time:
60kg (42.5kg) Ground to Overhead, 20 reps
Run, 1 mile

Post time to comments

CrossFit Origins: An Interview with Fast Company Magazine. Courtesy of the CrossFit Journal
(Quicktime)(Windows Media)

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33 Responses to “Wednesday 26 October 2011”

  1. TheBattman said

    just something i found today that i thought i would share that some legend came up with previously

    These bars are my bars. When I put more bumpers on the ends, I get stronger. But when I take heavy weight off, I can go faster.
    This iron is my iron. The weight I try to lift in this life, be it 100kg or 20kg. It hurts me but it makes me grow. I’m stronger now than I was a week ago, a month ago, a year ago, a decade ago. And I’m only getting stronger.
    This is MY CELL. One with workouts. Workouts that show no mercy..Workouts that develop pride in self. Workouts that over time develop character. Workouts that make you strong. Workouts that feeds your body with excitement, that you want to share with others. It becomes a part of you, more a lifestyle than just a workout.
    This is MY CELL. One filled with people. The best Coaches who build you up. People who yell encouragement. People who are motivated to be better,and are not afraid to make it happen. People who respect one another irrespective of how strong you are. People who are physically strong, and mentally stronger. People not just living, but Alive,Thriving! One Family , One Love .
    I am a Crossfitter and This is MY CELL.
    Does that scare you? It fckin should. My power is legendary, my strength is inspiring, and my athletes are fckin awesome! !

  2. TheBattman said

    i know those guns, is that you Ash 🙂

  3. Dave said

    Its me

  4. Raj said

    Hahahahahaha !!! BatmAn thanks for appreciating my post !! Wow !! Can’t believe u posted it up again !!!! Fuck yeah meant every word of it. This is MY CELL

  5. Jase said

    Definitely Dave’s guns! 😉

  6. Biljana said

    I know those hands!!! ….I remember the rips and blood!! Ouch! Took one for the team!! 🙂

  7. Michelle said

    Warm up: 1km row, 3 rounds of 15 KB Swings and 10 situps

    Strength: Deadlift
    5 x 67.5kg
    5 x 77.5kg
    10x 87.5kg

    Felt strong

    WOD – For time:
    20 x 30kg Power Clean and Push Press
    1.2km Run
    400m Row

    Time = 9:56

    It felt good to be running again, even if it was pretty slow!
    Awesome effort 0530 crew, and an inspiring performance by Pete F., bringing it home on the run 🙂

  8. Dave said

    Deload week on deadlifts
    5x 40 5x 50 5x 60, fairly quick and easy

    Wod
    20x 40kg power clean and jerks
    1 mile run
    12:09 i think

    Damn asthma doesn’t like 1 miles very much

  9. Will F said

    W/U
    1 km row
    3 rounds of:
    15 kb swings
    10 situps
    10 back extensions

    Mobility

    Strength
    Deadlift 1.4 40,50,60kg

    WOD
    for time
    45kg Deadlift x 20 20 kg press
    1.6km row
    9.35 min

  10. TheBattman said

    another carole classic +30 grinder nailed the morning with the 6:30 crew

    WOD1 – For time
    20 Knees to Eblows
    then 5 Rounds of
    16kg KB DBL Floor Press
    20 10kg MedBall Russian Twist
    20 L & R 16kg Seated KB Snatch
    20 Situps
    20 PullUps to finish

    32:13

  11. Maggie said

    WENDLER STRENGTH 2.3
    Back Squat
    3×3 @ 40kgs, 45kgs, 50kgs

    WOD:
    (30kgs) Ground to Overhead, 20 reps
    Run, 1 mile

    Time: 9:41

    Some good times this morning from the 6:30am’ers! Back Sqaut felt heavy this morning, trying to catch up on Wendler! Hannah I felt sorry for you that you got a Burpee penalty though 😦

    Glad I went 30kgs for ground to overhead, felt slightly heavy towards the last few reps.

    Good to have you back on the floor Battman! 🙂

  12. corbz said

    Wendler 3.4
    Deadlift
    5 x 54, 5 x 67.5, 5 x 81.0

    WOD
    50kg Ground to Overhead x 20
    1 Mile run
    8:40

    Thanks for showing me the glute ham raise Jase. I can definitely see myself doing these to strengthen my posterior chain

    Good job by all this morning!

  13. Laila said

    Wendler 1.4
    Deadlift
    47.5/5, 58.5/5, 70/5

    WOD: As Rx’d – 11:55min

  14. Ash said

    WENDLER STRENGTH 3.1
    Deadlift
    5-5-7@105, 122.5, 138.5

    Post loads to comments

    WOD
    For time:
    60kg Ground to Overhead, 20 reps
    Run, 1 mile

    9:25

  15. Big Dan said

    Wendler Deadlift 3.2
    3-3-7 @115,130,145

    WOD for time
    40kg ground to overhead 20 reps
    Run 1mile
    20;00mins = ( Run turned into a walk after my lower back refused to cooperate after 400m, running is really starting to frustrated me,1 of the few areas i haven’t improved over the last 12 months

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