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Thursday 15 October 2009

Posted by The Coach on October 14th, 2009

Front Squat
5-5-5 reps
Load prescription
1st Set – 65% 5RM
2nd Set – 85% 5RM
3rd Set – Aim for a PB

Back Squat
1 x 20 reps
Load Prescription
75% 5RM

Post loads to comments

1. Jingle Jangles
30 secs work/30 secs rest
10 rounds

2. 5 rounds for time of:
Double Under, 25 reps
Sprint, 100m

Post time to comments

Hip Extension - Steve


17 Responses to “Thursday 15 October 2009”

  1. Pete Yeates said

    Warm-up = Glute activation, Mobility drills, Inch Worms, Front squat x 5 @ 15kg, 35.

    Front Squat 5,5,5 @ 45kg, 55, 60
    Back squat x 20 @ 50kg (Struggled with these today)

    Jingles = 14 ends on all reps

    WOD 2 as Rx’d (The first and last sets of Doubleunders took forever, the rest unbroken)
    Time = 4:40

  2. andrew said

    too much running for me today so i headed down to the pull up bars opposite my place in cott to do y’days WOD

    unfortunately after 3 mins the retic came on (WTF!!) I gutted it out and finished in 23 mins something (no bands so PU’s were broken into sucessively smaller sets and a bit of jumping up as well)

    now I know not to be down there at 05:15 and yes retic was still going when I finished

    since I couldnt get any wetter I followed it up with a dip in the sea keeping one eye open for sharks coming down from floreat

  3. gusman said

    i feel like a truck has reversed over my biceps

    that’s awesome work not using a band, andrew! (and getting sprinklered)

    so with the CFT tomorrow, what paleo foods should i eat tomorrow that will add 50kgs to my deadlift?

  4. Will said

    500m row, 10 back extensions, 10 pullups.

    Front Squat
    5-5-5 reps
    32.5, 37.5, 42.5kg (PB)

    Back Squat
    1 x 20 reps

    1. Jingle Jangles
    held at 12 ends for each rep

    2. 5 rounds for time of:
    75 skips
    Sprint, 100m

    I could have done much better but my shoe laces kept coming undone and threw me out!

  5. The Cell said


    My humble apologies for missing it the other day buddy! Hope you had a wonderful day! And I look forward to training with you on Saturday!

    Be Good!


  6. Nikk said

    Yes Coach, i promise 2 b good πŸ™‚

    thnx 4 remembering coach u just made my day πŸ™‚

  7. Biljana said

    Warm Up – 500m row then 3 rounds of 10x PullUps & 10x Good Mornings with 15kg Bar

    Strength – Front Squats 5-5-5
    42.5/50/52.5kg (slowly getting back closer to my PB’s)
    Back Squat 1×20 @ 35kg (dropped weight right down & reps broken into 15-5)

    WOD 1: 5m Jingle Jangles – 11 for each round – happy with that

    WOD 2: 5 rounds for time of:
    25 double unders (broken sets – best string today 11 DU’s) 😦
    100m sprint (more like a dawdle in the park LOL )

    7:10 min

    Paleo Diary
    Breakfast – bacon & eggs
    Morning Tea – almonds & apricots
    Lunch – Green Curry & Vegetables
    Afternoon Tea – almonds
    Dinner – Lamb Curry & Vegetables (yeah I know – I’ve got a curry thing happening at the moment & I’ve fallen in love with my slow cooker!!)

    All in all a good day and I can feel my strength & fitness slowly building back up as well as my confidence. Good luck to everyone doing CFT tomorrow! πŸ™‚

  8. Anthony said

    Gusman, my arms a bit sore today also, and I used a chunky band. Andrew, unreal PU’s with no band.
    Stef, good post. so true. the human race can be very selfish. 5 mil on lipstick! WTF!

    I enjoyed WED WOD even though after CFWU and squats,Pull ups,Push ups,Sit ups, I was buggered up – thankfully no MU’s. And that was only half the REPs Rx’D and probably my PB. I guess my GPP is quite woeful. Forgot RFT, just did it. I had intentions of AMRAP, but gassed out and had not 1 more RND in me. After a break I jumped on C2 and rowed out 300mtrs in 56 secs. I should consider myself lucky the push ups were not HSPU and of course no K2E’s involved. I am lovin it though and look forward to more KB work and CKBC, KBCC training. I have to be patient to learn the C, CD – something to do with lifting the stereo?, C&J, HC, HPC, PC – lifting computers?, and of course the S, SB,PSB,HSB. Good luck on Friday to those doin the CFT. I hope u achieve your RM for the B/SQ, DL and PP. Its a good thing it is only those 3 lifts and not the BP, F/Sq, OHS and PJ or you will be too tired for your MET CON whatever that is. By the way, can someone explain CFSB and GHD to me? It has got me POOD.
    Does anyone have any more abbreviations!!! The first page of the performance log is warping my mind.

  9. michelle said

    Paleo diary:

    Breakfast – banana, walnut and cinnamon omelette
    Snack – a boiled egg and some almonds
    Lunch – Steak and salad
    Dinner – Thai green curry with chicken and veggies
    Dessert – Paleo custard

    I’m glad I’m not the only one who’s sore after yesterday’s WOD – I can’t lift my arms above my head without my lats screaming!

    Anthony – you forgot SDHPs and TGUs πŸ˜‰ And that was an inspiring turn on the C2 yesterday!

    Andrew – I have pull up envy

  10. My arms are a tad bit sore too…although nothing like after the affiliate gathering!

    Paleo diary:
    breakfast: turkey, banana, paleo cookie, chai tea no dairy/decaffinated
    lunch: beef burger without the bread, loads of veggies, bacon
    snack: lara bar
    Dinner: turkey, kiwi and almonds

    My appetite has been low lately where I’m forcing myself to eat. Anyone else experiencing this?

  11. Biljana said

    Tracy…I still have that same feeling too…some days I am super hungry and other days I eat cause I know that I should to keep balanced through the day. πŸ™‚

  12. gus said

    i’ll eat any paleo food that isn’t tied down

  13. Jane said

    Gus – that’s hilarious πŸ™‚

    7am Breakfast
    130g egg white incl. 1 yolk cabbage, broccoli, cauliflower, tomato, chicken, avocado + 1 x pear & 9 x almonds

    10.30am Snack
    fruit & dried apricots

    1.30pm Lunch
    Paleo shepherds pie, tuna, spinach, tomato, avocado + 1 x apple & almonds

    5pm Snack
    raisins & almonds

    7pm Dinner
    salmon, prawns & stirfry

    8pm Snack
    apple and nut butter

    5.30am – 30min run (well more of a fast jog) followed by 3 x 15 of CF warm up

    Great to be running today really enjoyed it πŸ™‚ and am starting to feel better, will be planning food over the weekend to incorporate more snacks!

  14. Can someone explain Jingle Jangles to me please?

    I love how much you guys comment on the WOD. Biljana, how ’bout giving me a hand with CFP comments? πŸ™‚


  15. Pete Yeates said

    Hi Kazzie, the Jingle jangle explanation video is in the Gallery (at the top of this page) go to video’s and you will find it. Have fun.

  16. Biljana said

    NOoooooooooooo Pete!!! I hate that video!!
    I was being such a sooky lala that day and I thought jase was taking video and not photos!! bleh!!!! 😦

  17. Biljana said

    I meant… I thought he was taking photos and not video. LOL

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