Can you pick who slept over at the box whilst the CrossFit Games were on earlier this year & watched the Live feed? Or best caption for this pic...Mobility WOD
Strength
Squat
5-5-5 (or more)
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm
OHS
5-5 (Or More)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
WOD
Complete 10 pull-ups down to 1 pull-up while simultaneously completing 1 medball clean with wallball shot to 10 medball cleans with wallball shot.
You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.
Compare: 12/7/2010
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Strength
Squat
5-5-5 (or more)
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm
OHS
5-5 (Or More)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
WOD
Complete 10 pull-ups down to 1 pull-up while simultaneously completing 1 medball clean with wallball shot to 10 medball cleans with wallball shot.
You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.
Compare: 12/7/2010
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BS: 40k, 42k, 46k x 7
ReplyDeleteOHS: 32.5k, 36k x 5
WOD: 10:34 as rxd. Previous was 14:49 - so this is a HUGE improvement!
My legs felt very jelly-like after this morning's session!
B.S 100, 110, 115(3). Dissapointed with my back squat today, last time i achieved 5 reps for max
ReplyDeleteO.H.S 60(11), 60(11). I did 2 max sets for the OHS as it is at a weight that i need to increase endurance on so i was real pleased to see this pop up today.
WOD- 6.40mins R'xd. Actually faster then my last attempt considering i just wanted to get moving today after a big saturday night head banging at Metallica and Sunday cooking Italian and drinking wine.
Highlight for me today was looking over to see Tysha not using a band on her last rep of pullups and then finding out that she didn't use it once in the WOD.
Cut that yellow band up Tysha, well done.
Thanks Jody! Consider that band cut haha
ReplyDeleteSooo excited & relieved to lose that band!
Back squat: 55 x 5, 60 x 5, 62.5 x 10
O/Head squat: 40 x 5, 42.5 x 7
WOD: 14:58 NO BANDS!!! Yippee
Back Squat 100, 110, 115kg(6)
ReplyDeleteO/H Squat 40, 50kg (10)- :)
Great form on the Squats Jody, do be to dissapointed [I think it was the shorts]
WOD - 10:00 all pull up sets unbroken
Braydon,
ReplyDeleteBS - 40, 50, 55kg
OH Squat - 30, 35kg
WOD- 9:38
Wooo go Tysha!! :)
ReplyDeleteSo happy to see that band disapear. Something we've been working on and it's paying off. Next step is dips and MU! ;) Stay focused.
I did Holy Trinity today, had more fun doing this then i thought.
HT - 50kgs 11:33
Thanks jody for the push on my last set ps OHS and thrusters!! :)
Well done Tysha and Shane Bear on your work this morning.
ReplyDeleteCAPTION: B1 AND B2 CROSSFIT STYLE
Back Squats - 77.5kg - 5, 83kg - 5, 87.5kg - 5.
ReplyDeleteOHS - 40, 45kg. Focussed more so on form - keeping my knees out and pushing my bum back!
WOD - 7:32 rxd Huge improvement from last time, very happy.
back squats 90,100,110
ReplyDeleteohs 60(4),65(3)
wod 7.35/9.27
depends on whether sheilsy miscounted or i did. i sat down then he kept going so i decided to get up and do another set
Backsquat - 80(5),85(5),90(5)
ReplyDeleteOHS - 40(5), 50(2), 45(4) needs some work
Wod- think I miscounted reps did an extra round somewhere around the 6 wallballs mark. Possibly early 7mins going off Dan M time?? Otherwise was 8:32
PT With Jody at St Marys today
ReplyDeletePower Snatch 60kg then Squat max rep 11
Power Snatch 65kg then Squat max rep 7
Back Squat
5@100 5@110 5@115
Did St Marys WOD with Mitch
WOD 10:03 rxd
BS - 60, 65, 70x20
ReplyDeleteOHS - 35, 40x5
WOD - 11:32
Back Squat:
ReplyDelete5 @ 61kg
5 @ 65kg
11 @ 69kg
OHS:
5 @ 40kg
5 @ 43kg (Max Reps)
5 @ 43kg (Max Reps)
WOD: 11.07 Rxd
Great to come and check out how you guys do things and meet some of you.
ReplyDeleteI had more energy for the rest of the day than I have had for months and months!
My time was 9:17, I did every 2nd round.
Wow Tysha, that's an inspiration!