Workout Posts - Chris Saliba - beyond the whiteboard

Chris Saliba
Coastal CrossFit Queensland 907 Sessions

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Chris Saliba Coastal CrossFit Queensland

Kettlebell Swings, Burpee Broad Jumps : 60 reps | Rx'd

4 rounds of: 30 Kettlebell Swings 24 kg 15 Burpee Broad Jumps

Comment · 0 Comments · Jan 02, 2013
Chris Saliba Coastal CrossFit Queensland

Run : 3x 400 m at 80% : 4 mins 12 secs | Rx'd 11 secs

Interval : at 80% Run, 400 m | 1:28 Run, 400 m | 1:21 Run, 400 m | 1:23

Comment · 0 Comments · Jan 02, 2013
Chris Saliba Coastal CrossFit Queensland
Cleaned from the ground.

Push Press 5x3, rest 1:30 : 1237.5 kg | Rx'd 22.5 kg

Sets : rest 1:30 Push Press, 3 reps | 82.5 kg Push Press, 3 reps | 82.5 kg Push Press, 3 reps | 82.5 kg Push Press, 3 reps | 82.5 kg Push Press, 3 reps | 82.5 kg

Comment · 0 Comments · Jan 02, 2013
Chris Saliba Coastal CrossFit Queensland
up by 2.5kg - all from dead stop

Deadlift 3x5, rest 2 mins : 2212.5 kg | Rx'd 75 kg

Sets : rest 2 mins Deadlift, 5 reps | 147.5 kg Deadlift, 5 reps | 147.5 kg Deadlift, 5 reps | 147.5 kg

Comment · 0 Comments · Jan 02, 2013
Chris Saliba Coastal CrossFit Queensland

Every 1 min for 10 mins: Snatch 1-1-1-1-1-1-1-1-1-1, rest 1 min : 685 kg | Rx'd -40 kg

Sets : rest 1 min Snatch, 1 rep | 55 kg Snatch, 1 rep | 60 kg Snatch, 1 rep | 62.5 kg Snatch, 1 rep | 65 kg Snatch, 1 rep | 67.5 kg Snatch, 1 rep | 70 kg Snatch, 1 rep | 72.5 kg Snatch, 1 rep | 75 kg Snatch, 1 rep | 77.5 kg Snatch, 1 rep | 80 kg

Comment · 0 Comments · Jan 02, 2013
Chris Saliba Coastal CrossFit Queensland
up by 1kg (slowed down linear progression)

Back Squat 3x5, rest 2 mins : 1890 kg | Rx'd 52.5 kg

Sets : rest 2 mins Back Squat, 5 reps | 126 kg Back Squat, 5 reps | 126 kg Back Squat, 5 reps | 126 kg

Comment · 0 Comments · Jan 02, 2013
Chris Saliba Coastal CrossFit Queensland

Clean High Pull 3-3-3-3-3-3-3, rest 2 mins : 1552.5 kg | Rx'd 52.5 kg

Sets : rest 2 mins Clean High Pull, 3 reps | 60 kg Clean High Pull, 3 reps | 65 kg Clean High Pull, 3 reps | 70 kg Clean High Pull, 3 reps | 75 kg Clean High Pull, 3 reps | 80 kg Clean High Pull, 3 reps | 82.5 kg Clean High Pull, 3 reps | 85 kg

Comment · 0 Comments · Dec 21, 2012
Chris Saliba Coastal CrossFit Queensland
up by 2.5kg

Heaving Snatch Balance 3-3-3-3-3-3-3, rest 2 mins : 1537.5 kg | Rx'd 37.5 kg

Sets : rest 2 mins Heaving Snatch Balance, 3 reps | 60 kg Heaving Snatch Balance, 3 reps | 65 kg Heaving Snatch Balance, 3 reps | 70 kg Heaving Snatch Balance, 3 reps | 75 kg Heaving Snatch Balance, 3 reps | 80 kg Heaving Snatch Balance, 3 reps | 80 kg Heaving Snatch Balance, 3 reps | 82.5 kg

Comment · 0 Comments · Dec 21, 2012
Chris Saliba Coastal CrossFit Queensland
up by 2.5kg

Pendlay Row 5-5-5-5-5 : 2087.5 kg | Rx'd 87.5 kg

Sets Pendlay Row, 5 reps | 70 kg Pendlay Row, 5 reps | 80 kg Pendlay Row, 5 reps | 85 kg Pendlay Row, 5 reps | 90 kg Pendlay Row, 5 reps | 92.5 kg

Comment · 0 Comments · Dec 21, 2012
Chris Saliba Coastal CrossFit Queensland
intervals were performed on the minute.

Shuttle Run 120 m at 100% : 1 min 35 secs | Rx'd

Interval : at 100% Shuttle Run, 120 m | 0:19 Shuttle Run, 120 m | 0:19 Shuttle Run, 120 m | 0:19 Shuttle Run, 120 m | 0:19 Shuttle Run, 120 m | 0:19

Comment · 0 Comments · Dec 20, 2012
Chris Saliba Coastal CrossFit Queensland
shit session.

Lifting: Hang Snatches and Snatches : 755 kg | Rx'd

Sets Hang Snatch, 1 rep | 60 kg Hang Snatch, 1 rep | 65 kg Hang Snatch, 1 rep | 70 kg Hang Snatch, 1 rep | 75 kg Hang Snatch, 1 rep | 75 kg Hang Snatch, 0 reps | 75 kg Hang Snatch, 1 rep | 70 kg Snatch, 1 rep | 60 kg Snatch, 1 rep | 65 kg Snatch, 1 rep | 70 kg Snatch, 1 rep | 75 kg Snatch, 0 reps | 75 kg Snatch, 0 reps | 75 kg Snatch, 1 rep | 70 kg

Comment · 0 Comments · Dec 20, 2012
Chris Saliba Coastal CrossFit Queensland
alternated movements each min.

Every 1 min for 10 mins: Prowler Pushes and Muscle Ups : 10.0 rounds | Rx'd

Every 1 min for 10 mins: Prowler Push, 190 kg, 20 m 6 Muscle Ups

Comment · 0 Comments · Dec 20, 2012
Chris Saliba Coastal CrossFit Queensland
supinated grip.

Weighted Strict Pull-up 16-11-10 : 480 kg | Rx'd -75 kg

Sets Weighted Strict Pull-up, 12 reps | 15 kg Weighted Strict Pull-up, 11 reps | 15 kg Weighted Strict Pull-up, 9 reps | 15 kg

Comment · 0 Comments · Dec 20, 2012
Chris Saliba Coastal CrossFit Queensland
up by 1kg

Bench Press 3x5, rest 2 mins : 1215 kg | Rx'd 15 kg

Sets : rest 2 mins Bench Press, 5 reps | 81 kg Bench Press, 5 reps | 81 kg Bench Press, 5 reps | 81 kg

Comment · 0 Comments · Dec 20, 2012
Chris Saliba Coastal CrossFit Queensland
up by 2.5

Front Squat 3x5, rest 2 mins : 1537.5 kg | Rx'd 37.5 kg

Sets : rest 2 mins Front Squat, 5 reps | 102.5 kg Front Squat, 5 reps | 102.5 kg Front Squat, 5 reps | 102.5 kg

Comment · 0 Comments · Dec 20, 2012
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