Rounds will be performed on a 5 minute cycle.

Post fastest and slowest time to comments.

Who is that guy lying down in the second photo?

Could have something to do with the Prowlers.

Happy Birthday to Steve E.

then….

For time:
Run 800m
30 Clean & Jerk 60kg (40kg)
Run 800m

Post time to comments.

then…

2011 CrossFit Open WOD 11.4
Perform as many rounds as possible in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats 55kg (40kg)
10 Muscle-ups

Chris: 128 reps rxd (from last years CF Open)

Post load and reps to comments.

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

*Please Read*
The CrossFit Total is the sum of the best of three attempts at the Back Squat, Shoulder Press and Deadlift. Today is your chance to go for a new PB which will be used re-calculate new figures for the next cycle of 5-3-1. Following your warm-up, your three attempts at the each lift should consist of, firstly a lift that you absolutely know you can do. Secondly, a lift that you are pretty sure you can do and thirdly, if everything is feeling good – go for it! Having said that, don’t let greed get in the way of a good decision. Gaining strength is a journey that is measured in years not days, so if it doesn’t happen this time, there will be another chance down the track.

This session is always difficult to fit into an hour, so please think about your strategy before you come into train and be ready to work.

Know you numbers: The first thing you will need to know is your current 1RM for each of the lifts as your warm-up will be based on percentages of these numbers.  All you need to do is go to the strength training boards, find your 1RM’s and then use the chart on the wall to work out your percentages.

Follow the prescribed warm-up: This schedule is set out for you, firstly so that your body and mind are correctly prepared to handle the loads you are going to lift and secondly, so that you get through the work in the allotted time frame.

Don’t be greedy: Don’t jump up too high too soon. All to often we see people who are excited to hit a massive new PB jump up in weight well beyond their current PB – then fail – then reduce the weight – then fail and finally walk away disappointed thinking that they haven’t improved. This scenario is more likely due to a lack of sensible strategy than a lack of improvement. We re-test our Back Squat, Shoulder Press and Deadlift every four weeks at Coastal CrossFit so if you aim for a 2.5kg improvement on the Squat and Deadlift and a 1kg improvement of the Shoulder Press each month that equates to 25/12kg across a year. No need for greed – just patience.

Listen to your body: Don’t think that it’s your right to get a PB. If you haven’t been training regularly or you’ve been working through an injury it would be foolish to expect a PB. Remember, there is always next month.

You don’t always need to lift more to get stronger: The numbers you set in this session will determine the loads for the next month of training and if you achieve new PB’s with less than ideal form you will most likely struggle to perform your training loads with good form. This leads to a catch 22 whereby the person who is most concerned about getting stronger never does because the training loads that are meant to be sub maximal end up being maximal leaving that person no room to focus on good movement.

*WOD will be modified if bad weather*

Post time to comments.

Imagine what the spotters are thinking!

Post total reps to comments.

The Saturday crew for Filthy Fifty

Happy birthday to James.

Grab a partner, scale the reps or man-up and hit it on your own.

Post time to comments.