Coaches favourite CrossFitter hitting the squatStrength
Squat
3-3-3 (or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm
WOD
21 Kettlebell Swings 32kg
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings 32kg
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings 32kg
15 Knees to Elbows
15 Double Unders
Stabilization
3 x 20 Ring Push Ups
(If you cant do 20 reps unbroken, do Max reps)
Post loads/time to comments
Squat
3-3-3 (or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm
WOD
21 Kettlebell Swings 32kg
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings 32kg
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings 32kg
15 Knees to Elbows
15 Double Unders
Stabilization
3 x 20 Ring Push Ups
(If you cant do 20 reps unbroken, do Max reps)
Post loads/time to comments
Squats: 85,90,95(8)
ReplyDeleteWOD:15:15 R'xd
Ring Push Ups: 20-11-10
Squats:
ReplyDelete90(3)
95(3)
100(9)
Wod: As Rx'd 6:06 (I think.. or 7:06)
Either way, felt happy doing all 21 KB swings unbroken.
Grip was destroyed from the swings that the KTE's were intense!
Ring Pushups: 20, 15, 12
Squats:
ReplyDelete110[3]
115[3]
120[8]?
Wod: @24kgs 11:06 all KB unbroken, best KTE was 15 in the first set. Don't want to talk about Dubble Unders.
Ring Pushups :10,10,10
Squats 56KG (5) 60KG (5) 63KG (10)
ReplyDeleteWOD Rxd 7:56
first set of 21's unbroken in all 3 exercises
2nd and 3rd sets broken swings rest unbroken n rookie mistake 18 swings in 3rd round
Pleased with the 21 unbroken
Ring Push ups 20,20,20
Adios Amigos
Squats: 65 x 3, 67.5 x 3, 73 x 3
ReplyDeleteWOD: 11:00 with 20 kg. Broke 2nd lot of swings in half, the rest unbroken. Still scared of 24kg...KTE in sets of 5....double unders still messy
Ring push ups 6, 7, 7 ouch!
Good Form Mama.
ReplyDeleteMy Mum is unbelievable she did my RPM class his morning and even though I couldnt bring her to Crossfit tonight she wanted to still come so she would get 2 classes into her busy week. She had a nap got ready and drove herself to a 6pm class to do her 2nd work out of the day. How many 78 year olds do you know who would do that ?? But that says a lot for our Box, its people and our HC , you all make it so worth it for her. Gracias
Too right Lynne. I know 25-30 yr olds that wouldnt make the effort to do the "Hard yards" like Margaret does. We got a real good bunch of people that train at CFP & each brings their own personality to the box, & as a coach I get a real kick out of watching everyones progress. But its no secret that Margaret brings me joy like no other. When I seen her pull up this evening I had a smile from ear to ear.
ReplyDeleteShe was sharing the funniest story with me that iv heard in a long time tonight, then Coach Vron started addressing the Team about the WOD & Margaret switched in to "Game mode" & that was that. What a great work ethic, what a great person...
Totally agree with Lynne and Glenn, I enjoy Margaret's company more and more every day!
ReplyDeleteBack Squat:
3 @ 65kg
3 @ 69kg
4 @ 73kg (max reps)
WOD: 8.56 16kg KB, I was really tired after the weekend so scaled back on the KB.
Ring Push Ups:
10, 9, 12
Didn't train this morning with the Sunshiners at CFP so i caught up on a few things tonight with Michael at 6pm and the 7pm CFS crew.
ReplyDeleteBack Squat worked off 150kg 1RM
3 @ 110 then Max rep double unders 1 attempt 14
3 @ 115 then Max rep double unders 1 attempt 71
4 @ 120 then Max rep double unders 1 attempt 78
Then some Kipping HSPU Max reps in a row
4 & Max rep KTE 1 attempt 22
3 & Max rep KTE 1 attempt 19
3 & Max rep KTE 1 attempt 17
Mitch took charge of some Tabata work before the 7pm group.
Push Ups 8, 8, 8, 8, 8, 8, 8, 6
Then Ring HSPU with the CFS Night Owls
16, 10, 11
And thats that.
What about a shirt to sell at Top Dog 2 with all profits to go to Margarets ticket to the CrossFit Games in 2011.
I CrossFit
(pic of Margaret)
What's your excuse?
Back Squats - 30(3), 32.5(3) & 35(4)
ReplyDeleteWOD -13.04
KB 16kg
RPU - 6,4 & 5 (rings very low and not much of an angle)
muscle ups
ReplyDelete1,2,2,2,3,2
back squats
110x3,115x3,120x4
wod
7.28rxd
ring push ups
20,20,14