Saturday 06 March 2010
Posted by The Cell on March 5th, 2010
WOD
As many rounds as possible in 20 minutes of:
60kg Hang Power Clean, 5 reps
Pull Up, 7 reps
21″ Box Jumps, 9 reps
Post rounds to comments
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Catch up on some strength day:
Warm-up = Muscle activation drills.
Back Squat x 5 @ 15, 45, 65, 75, 80kg
Front Squat x 5 @ 65, 65, 65kg
Sots Press x 5 @ 15, 25, 25kg
Kettlebell swing x 70 @ 36kg
FANTASTIC EFFORT FROM EVERYONE THIS MORNING.
WELL DONE.
GOOD FORM, GOOD ENERGY
S
W/u 2x 100 m run, 10 pushups, 10 squats.
Wod:
amrap, 20 min
hpc x 5 (40kg)
pullups x 7 (rb)
box jump big tyre x 9
12 1
started to lose form in the hpc.
Got this in just before the heat of the day started to come through
WU – 100m run, push ups x 10, squats x 10 all x 3
WOD – as rx’ed. 11 rds and 1 x HPC
HPC all unbroken, pull ups were what killed me as mostly 2′s and 3′s. need to get back up to being able to do 5′s. generally felt gassed after bat 5 mins
can anyone tell me the time and place of the cross fit sectional next weekend, wouldnt mind going down and having a look
ta
sorry if could read the website i wouldnt have had to post that would i – found it !!!
aah I just posted as my wife..is that like x dressing??
Raced this morning at CY O’Connor beach – did an enduro format
3 x 200m swim / 10km bike / 2km run
Very strange getting back in the ocean after running but nice too, was happy with the result as this was a training race so no taper & body not 100%
Finished in 1.56.31 4th overall & won my age group
Again got beat by 2 x 14-19 age groupers!
Raced on Sunday too at the BRW Corporate Tri, only a short race, 400m 10km 4km – had a bit of a worry at the start when running to the swim start as my left side was not fully functioning!!!
But the swim & bike seemed to help strengthen it up so managed to run ok – finished in 49mins 28secs – happy with the result especially after racing on Saturday
Back to physio next week, hope to be able to get body back to working at 100%