Wednesday 10 February 2010
Posted by The Cell on February 9th, 2010
Strength
Back Squat
85% 5RM x 5 x 5
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WOD
“FRAN”
21-15-9 rep rounds for time of:
45kg Thruster
Pull Ups
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Combat Conditioning
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Vicki has continued to hit up a WOD at 5.30am, 3 x week throughout her pregnancy. Inspiring!!
ARRRRGH! MY EYES! MY EYES!
Good lord I look Like John Candy …
No you don’t Vick!! John Candy is all dead and decomposed!!
Jase
Well that just gave “pissing myself laughing” an almost literal meaning – Jase DON’T do that to a pregnant lady!!!!
If not a dead and decomposing John Candy, then I think ole Rosanne Barr makes the grade. EEK!
Forget the picture Vicki
Look at the WOD…Back Squats and then the F%$#@ B%$#& FRAN
S
Vicki…you are amazing. Incredible!
100x100kg Back Squats for time
19:41
Havent been able to use my hands to grip a bar since Saturdays olympic lifting trainng last Saturday as ive ripped them up pretty good, so been on a diet of push-ups, core work, squats and sprinting over past couple of days.
In Oly training last week, have been increasing the weight on the snatch, still working with light weights/training plates and concentrating on technique mainly getting the second pull smooth and catching the weight overhead in a deep squat position. What got the hands was some strength work at the end with bar travelling from knee to chest high pulls with 75kg. End up doing 10 sets of 4 reps of this which is why hands got exposed at the end.
Today hurt a lot, this weight represents about 105% of my bodyweight so not too heavy relatively speaking but after about 60 reps this was a really deep challenge.
Hehehehe thanks Bliss
BSQ: 21.5kg (I think)
WOD: modified FRAN -
14kg push press
Jumping pullups
4:02
The jumping PU’s were quite deceptive in the end! Awesome effort by all this morning.
First things first – Vicki – you are amazing and there is no relation to John Candy at all
Only 1 workout today 10km run TT – this will be the 3rd 10km I’ve run since January – the 1st was in training & the 2nd in the Tri race, so I was aiming to run faster than either of these runs – which I did so very happy – time was 45mins 35secs
Arggg!! Slept through my alarm today! Spewing
quads were still killing too, double sessions killed me yesterday (wid and footy).
Well Done Jane
Warm-up = Stretch band Muscle Activation, Row 1km, Dynamic mobility, Back squat x 5 @ 20kg, 40, 50, 60.
Back Squat @ 67.5kg x 5,5,5,5,5
WOD = Scaled the thrusters to 35kg (I still need better shoulder flexibility to lock these out fully overhead)
Time = 5:14
Warm up
50 cal airdyne
500m row
Mobility drills
10 dislocates
10 push ups
6 sec pigeon stretch
10 air squats (fast)
Hip mobility
X3
Then:
Front Squat
3-3-3
90kg straight sets
Press
3-3-3
50-55-55kg
Then:
Pull ups, 10 reps
10kg Wallball, 10reps
X5 FOR TIME
TIME = 4.28min
Every wall ball rep was above the second bar, aiming for the higher the better
Stretch / foam roller
SS
500m Row
Mobility
1 Round Crossfit Warmup
Back Squats 85% 5Rep Max
55kg 5/5/5
FRAN 21/15/9 Reps
As prescribed for the first time ever……..
12.29min
Time was nothing flash and she was hard on me.
I can now play with the big girls and my time will only come down as my pullups get stronger.
Storm
You are a dead set legend Storm!!!
Great stuff Stormer!! You’re only gonna get faster.
Jase
Well done Storm thats a top effort!!!
Thanks guys
X
Storm – you rock!!!
Awesome work, Storm! I’m envious
Warm up: 1km run, mobility, paralette play, Burgener warm up -just so I could try out my new weightlifting shoes
WOD: 21-15-9
30kg thrusters
Did this untimed, with 1min rest between sets and the goal of completing all sets without putting the bar down. This wasn’t as bad as I thought it might be, the sets of 21 and 9 were unbroken, the set of 15 was completed as 9 and 6 with a few seconds rest with the bar in rack position in between.