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Tuesday 10 November 2009

Posted by The Coach on November 9th, 2009

For time:
Run 800 meters

40kg Deadlift, 30 reps
Run 800 meters

40kg Hang Squat Clean,30 reps
Run 800 meters

40kg Front Squat, 30 reps
Run 800 meters

40kg Push Jerk, 30 reps

Post time to comments



19 Responses to “Tuesday 10 November 2009”

  1. gus said

    a motley bunch if ever there was one

  2. Damon said

    As rxd: 24:32

    First running for a long while and pulled up reasonably well with the knee fine with the work. All sets unbroken but did rest for about 30 sec at the start of the 3rd and 4th runs.

  3. The Cell said

    Damon You are an absolute animal! Just post knee surgery and you are doing 2.4km’s of running plus those power based movements! Good work brother, keep posting, I am about to do it now, we will see what I get, I will do my best to now knock you off with a good time to beat of 24.32min!


  4. The Cell said

    A word of advice to all:

    Ensure correct form on all lifts, especially the push jerk, it is what it is; a PUSH JERK, if the weight feels light enough to push press, DON’T! Still push jerk it with correct form, even if it is a little slower!

    Great work by all this morning, those runs are not easy. Well done Tereena, that is the furthest you have ever run, if you are breaking those barriers now, imagine what the future holds…


  5. Adam Piller said

    Good work by all today! Damo well done mate!

    Wod as rxd 26.11mins

  6. andrew said

    WOD as rx’ed – 27 long & painful minutes and some seconds

    800m is a b*tch of a distance!! and 4 x …

  7. Will said

    Exhausting WOD today well done all, still shaking at the legs!

    Skipping and Mobility

    20kg lifts, 28.05

  8. The Cell said

    Warm up
    2000m row
    mobility work
    POSE practice

    Then: As Rx’d
    For time:
    Run 800 meters

    40kg Deadlift, 30 reps
    Run 800 meters

    40kg Hang Squat Clean,30 reps
    Run 800 meters

    40kg Front Squat, 30 reps
    Run 800 meters

    40kg Push Jerk, 30 reps
    TIME = 24.06min

    50 x GHD sit ups
    50 x windscreen wipers
    *Done in block of 10 witha bout 30sec rest between

    Stretch / foam roller


    *Feeling ok whilst executing movements and workouts but then I look at my time and think its a little too slow for me, body feels good though. I must say that psychologically at times I am a little flat. Perhaps I need some time off, I have scheduled time off training beginning of next week, to not train for about 6-7 days, perhaps just swim and lightly cycle in that time without intensity, I will stick to that plan, and look forward to the time off (if I do not decide to take time off earlier than that)…

  9. Tereena said

    Thankyou so much Stef:D
    …and special thanks also to Jase, Storm, Michael, Adam, Gus, Andrew, Bianca, Will, Vicki and Pete! You have all been so kind and supportive and I really appreciate it ALOT!!

  10. Jane said

    Skipping & mobility

    19.5kg (I think)
    subbed run for row as calves still not great

    25mins something!

  11. The Cell said

    Rosa you are a champion! Well done to running the most you have ever run in a WOD before today! We are proud of you! That is tremendous determination!

    Keep it up!


  12. andrew said

    stef – ref yr comments to damon. when I went to school 4 x 800m = 3.2km..what is it with you coaches & counting??

  13. michael a said

    warm up:skipping
    wod:28.33 epic today

  14. gus said

    andrew – i would have thought when you went to school it was 16 furlongs or something 😛

    he’s right though, stef.. want me to bring in my calculator for you?

  15. andrew said

    actually it was cubits & spans and then they brought in those new fangled feet & inches…

  16. The Cell said

    Awesome effort by the arvo crews today!

    Special mention on Biljana’s effort. As rx’d in 33.23mins!! You should be extremely proud of that Biljana!! 🙂


  17. Biljana said

    Hey Jase…not long since I got home…phew!! Thanks for the shout out!! I am relly proud of myself – I can’t say I enjoy running yet but I certainly don’t fear it like I used to and that’s fantastic!!!

    Warm Up – 3 mins skipping, mobility drills & CFWU x 1 round

    WOD: for time of
    800m run
    25kg Deadlift x 30 reps
    800m run
    25kg Hang Squat Cleans x 30 reps
    800m run
    25kg Front Squats x 30 reps
    800m run
    25kg Push Jerk x 30 reps

    Ladies as Rx’d – 33:23 mins
    Oh Yeah!!! Doing my little happy dance! 🙂

    then….I managed to pull out 2 dead hang pull ups on red band, 6 kipping pull ups on orange band and nearly a kipping pull up on yellow band so all round a damn good night.

    Thanks Jase!!

  18. Damon said

    Need to clarify two aspects of my time today (for authenticity):

    runs were done on a treadmill (Singapore weather s*** this morning for outdoor running) and did do push press rather than push jerk.

    This may have impacted my time on reflection from the as rxd The Cell.

    Ill be in Perth soon and will do this workout at The Cell one of the days im back and post comparison. Need to do this for Stef so he doesn’t feel his time was close to a partly lame white guy who is out of condition 🙂

  19. The Cell said

    I love you Damon!


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