Tues 9 March 10
Today’s Workout of the Day is:
Overhead Squat, 8×4 sets @ 60%, 65%, 70%, 75%
Plank 4×30 second hold
Front Squats, 5-5-5-5-4 @ 65%, 70%, 75%, 80%, 85%
Side Plank 5×15 second hold each side
Post what skill you’re working towards from our Levels, plus loads to comments
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March 9th, 2010 at 6:13 am
The plank holds are super sets with the squats…
After you squat rest 30secs then hold the plank….
March 9th, 2010 at 8:34 am
I’m want to try those 50 squats some time this week again, just need to psyc myself up for it!
March 9th, 2010 at 9:39 am
Gawd I have forgot about the skills. Suppose I would like to get the 50 squats out of the way, may start practising. Am getting lazy again its really hard this weather is just shit I need heat!
March 9th, 2010 at 10:07 am
OHS 25-27.5-30-32.5KGS
FS 57.5-60-65-70-75KGS
Happy with how comfortable the OHS felt this morning as I usually struggle with this & 1 skill I am focused on during the Strength Cycle is my overhead lifts such as OHS, Shoulder Press & Push Press.
FS was tight coming towards the final reps but feel all the better for getting through it
March 9th, 2010 at 10:08 am
Happy 21st to the big man Fergal!!
Have a good day man & treat yourself during that family dinner…forget about Paelo for one meal lol
March 9th, 2010 at 10:40 am
Iknow Fergal go and get blocked. lol
March 9th, 2010 at 10:58 am
Superset! Now you tell me!
OHS – 42KG, 45KG, 50KG, 52.5KG
FS – 70KG, 75KG, 80KG, 85KG, 90KG
Happy Birthday Fergal!! Hope you are going to enjoy some Paleo Birthday cake??
At least it’s sunny Eimear!! I’ll take this over rain any day..
March 9th, 2010 at 11:14 am
thanks everyone. I had cake on sunday..and it was good! some squats and planks to start the day..
March 9th, 2010 at 12:09 pm
Guys we’re up to £250 for our project
Can we have one more big push to try and get the extra in, just the odd quid/50p here and there will help.
Happy Birthday Fergal. You owe 21 Burpees today hope you realise that…
March 9th, 2010 at 2:43 pm
Thanks. Haha I’ll do them! How will I prove it?
March 9th, 2010 at 6:26 pm
Overhead Squat 45/47.5/52.5/57.5
Front Squat 78/85/90/95/105
March 9th, 2010 at 7:06 pm
Air Force WOD amazing times!!???
http://media.crossfit.com/cf-video/Games2010_Midwesternevent1.mov
March 9th, 2010 at 8:33 pm
great vid scot. cheers for that
pete was Push Pressing that bar like it was a drumstick!!
March 9th, 2010 at 8:36 pm
ohs 20-22.5-25-27.5 fs 25-27.5-30-32.5-35 felt an improvement in the fs 2nite as last week they were just naff!
March 9th, 2010 at 9:12 pm
damn internet dropped last time – in short the L-Sit (in skills) is the evil one closely followed by airsquats – need to knock them on the head over the next couple of months