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Thursday 29 October 2009

Posted by The Coach on October 28th, 2009

WOD
10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments

CrossFit Endurance Cert - Trainer WOD aftermath

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8 Responses to “Thursday 29 October 2009”

  1. Pete Yeates said

    Warm-up = Mobility drills, Glute Activation, 100 x Air Squats.

    WOD as Rx’d
    Time = 14:00

    The last few rounds had to go to singles on the dips.

  2. gus said

    warm up: 2 x (cfwu – pull ups)

    wod:
    10 rounds:
    10 pull ups – red band
    10 dips – orange and yellow (same as red)

    = 17:56

    pull ups were tough, did a loooot of singles. dips were pretty good, comparatively

    felt a bit average this morning as i think i’m on the brink of a cold, but i think the endorphins made it go away for now. will smash the vit c and echinacea also

  3. Biljana said

    Warm Up
    1000m row, mobility drills, 2 x CFWU minus dips & pullups, Practise OHS with stick

    WOD: 10 rounds for time of:
    10 x Pull Ups (Blue Band)
    10 x Bar Dips (Blue Band rounds 1&2, rounds 3-10 Purple Band)

    13:02

    …and also got my first tear on my hand 😦 I am such a sooky lala!!

  4. Will said

    Warmup:
    1000m row
    Mobility Drills
    2x CFWU – Pullups
    OHS Practice

    WOD:
    10 rnds for time –
    10x Pullup (BB)
    10x Bar Dip (BB)
    14.13

    When doing dips should my arms lock out?

    My hands were ripped to shreds this morning 😦 I think I’ve pulled a muscle in my neck somehow too, started to get a killer headach today, maybe still stiff from yesterday’s rowing.

  5. Adam Piller said

    First session back after bali holiday

    wod as rxd 15.15mins

  6. Anthony said

    Hey Gus,
    Try to get some good gut bacteria into you also. I rate it highly.

  7. Jane said

    warm up:
    5mins on windtrainer
    mobility (including the moves from Carl)
    2 x cfwu – pull ups & dips

    wod:
    10 rounds:
    10 pull ups – orange band
    10 dips – orange band

    = 17:35

    arms were really tired from ocean swimming this morning – boy it was rough – I’m just glad I didn’t drown or get dumped!!!

  8. warm up:
    400m run (using POSE- yes!)
    20 walking lunges
    400m run
    mobility drills
    airsquat practice

    wod:
    10 rounds:
    10 pull ups – blue band
    10 dips – blue band

    = 18:11

    Jane you are a machine! I felt good today – more of a physical work out then mental or emotional….Good on you Shan for fighting through!

    Biljana – shiny red metronome with your name on it at the desk!

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