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Posted by The Cell on February 28th, 2012
STRENGTH 3.1
Back Squat
5-5-5 or more @ 65-75-85% of 90% of 1RM
Add approx 2.5kg – 5kg to your previous starting load
Post loads to comments
WOD
As many rounds as possible in 10 mins of:
50kg (35kg) Push Press, 3 reps
9kg (6kg) Ball Slam, 6 reps
Post rounds to comments
ok… so i got sent this link and i have to forward it on…
it is both funny and pathetic at the same time.. notable quotes include
“I work FREAKIN hard”
“no woman should lift more than 3 pounds” and
“I dont count reps”
however… look at her “gym”… what i could do in a space like that….
http://www.oprah.com/health/Gwyneth-Paltrows-Workout-Routine
Oh dear
(Slaps forehead!)
i know…
I mean, i’m not exactly an elite athlete.. but even i can see thats a waste of time..
OMG!!!
“no woman should lift more than 3 pounds”
I think she missed a couple of zeros.
Why stop at 300 pounds? You can lift as much as you damn well want!
well said
jase/stef
Can you put a video of a push press up please. I’ve forgotten how it goes again.
Thanks
here you go scott
http://www.crossfit.com/journal/library/PushpressJan03.pdf
and
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv
or
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.mov
From the crossfit website
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.mov
Cheers Steeny!
Thanks steeny
Can do that tonight before work
Back Squat
5-5-5 55kg,65kg,70kg
WOD
As many rounds as possible in 10 mins of:
30kg Push Press, 3 reps
Push Ups 6 reps
TOTAL 11 Complete + 3 Push Press + 4 Push Ups
BackSquat
5×40, 5×40, 5×40
WOD – AMRAP 10 min
3 x 32.5kg Push Press
6 x 9kg BallSlams (my Fav)
16 Rnds
well done battman
STRENGTH
Back Squat
Deload 5-5-5 or more @ 75kgs, 90kgs and 110kgs
WOD – As Rxd
As many rounds as possible in 10 mins of:
50kg (35kg) Push Press, 3 reps
9kg (6kg) Ball Slam, 6 reps
21 Rounds
An interesting read if anyone is interested:
Discussing the rise in gluten intolerance
http://www.theage.com.au/lifestyle/diet-and-fitness/myth-and-fact-in-the-gluten-debate-20120228-1u0mr.html
Back Squat 2.1
5-5-5 60kg,70kg,77.5kg
WOD
As many rounds as possible in 10 mins of:
22.5kg Press, 3 reps
Slam Ball 6 reps
21 rnds
Back Squat -De Load
5-5-5 38kg ,42kg ,48kg
WOD
As many rounds as possible in 10 mins of:
30kg Push Press, 3 reps
Ball Slams 9kg 6 reps
Result: 18 rounds Complete + 3 Push Press + 4 Ball slams
Back squat 65 x 5 70x 3 75×3
WOD with 30 kg press x3
9kg ball slams x 6
AMRAP
20 rounds + 3.
Awesome session with jase mike Michelle and carol
Good bye Michelle we will miss you !!! But see u soon.
STRENGTH 3.2
Back Squat
5-5-5 or more @ 65-75-85% of 90% of 1RM
40-46-53Kgs
WOD
As many rounds as possible in 10 mins of:
30kg Push Press, 3 reps
6kg Ball Slam, 6 reps
15 + 3
Knee feels 95% – yay!
Strength 2.2
Back Squat
3-3-6 @ 70-80-90% of 1RM
92.5,106,120 kgs
WOD AMRAP in 10 minutes
45kg push press 3 reps
9kg Ball slam 6 reps
16 rounds exactly, should have done 50kgs, would have been my 1st as Rx’d WOD, oh well next time
good work big dan !
Back squat: 39kg x 5, 45kg x 5, 50kg x 5
Wod: 25kg push press, 6kg ball slam – 17 rounds
Back squats felt solid. Love them. Push presses were all over the place. Thanks for the pointers, Adrian.
Back squat: 39kg x 5, 45kg x 5, 50kg x 7
Wod: 25kg push press, 6kg ball slam – 17 rounds
Back squats felt solid. Love them. Push presses were all over the place. Thanks for the pointers, Adrian.
Whoops! Don’t know what happened there…
STRENGTH 1.4 Deload week yeah baby!!
Back Squat
3 x 5 @ 40,50,60kg
WOD
As many rounds as possible in 10 mins of:
35kg Push Press, 3 reps
9kg Ball Slam, 6 reps
= 22 rounds + 3 pp
All the best Michelle, make sure to drop in and see the cell mates when you’re next in Perth!!