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Wednesday 11 November 2009

Posted by The Coach on November 10th, 2009

Run Drills
Ball of foot hops with forward lean 3 x 3
Wall Drill: 2 x 10 each leg
Exaggerated Foot Pulls: 2 x 10 each leg

Run Throughs
2 x 30 secs @ 94-96 cadence
1 x 2 min @ 91 cadence

WOD
10, 9, 8, 7, 6…………1 reps for time of:
32kg Kettlebell American Swing
Sprint, 100m

Post time to comments

Iron Mike - Kettlebell Push Press

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24 Responses to “Wednesday 11 November 2009”

  1. andrew said

    stef – let me know if you need any help on counting down from 10 on this one.. 🙂

  2. The Cell said

    10-9-6-4-2-7-1-8-5-3

    SS

  3. andrew said

    since its RUSSIAN swings

  4. andrew said

    WU – row 5 mins, CFWU, pose sh*t

    WOD – was changed to american swings overnight…anyway as rx’ed 7:35

    Kudos to pete for doing it as RX’ed and getting best time when 32kg is 50% BW…

  5. gus said

    row, cfwu, pose (feels so much better than when i was trying to figure it out on my own)

    wod: 24kg kb, runs and reps as rx. tough on the lungs!

    forgot to write down my time – i wrote down the wod though haha. it was close to 9mins i think

    andrew – you take your soviet swings back to mother russia, comrade, and i’ll keep doing my Freedom Swings ™

  6. gus said

    also, it’s remembrance day…

    lest we forget.

  7. The Cell said

    Capt Smash; you need to get 70’s big!!!

    BA BAM!

  8. andrew said

    mullets were never a good look for me..unlike YOU

    BABOOM!!

  9. Pete Yeates said

    Warm-up = CFWU, Pose Running Drills.

    WOD as Rx’d = 6:50

    Swinging almost ½ my body weight made things interesting as I almost launched into the wall behind me on a couple of them. 😆

  10. michelle said

    Warm up:
    20km cycle to the Cell
    5min rowing, mobility, CFWU x 1

    Skills: POSE running drills as above.
    I can’t wait for the day when this starts to feel natural to me. At the moment I really dislike running, which is sad because I used to enjoy it (even though I looked retarded 😉 )

    WOD: As Rx’d (girl-style, which means a 20kg KB)

    Time = 7:39

    Then cycled 24km to work.

    I should learn to bring more food when I cycle this much in the morning – I just ate both my breakfast and lunch in one sitting!!

  11. Vicki said

    Pose stuff … oh so hard for me, and my calves and tendons in the backs of my legs hurt.
    “I will learn to love it, I will learn to love it…”

    WOD 12kg KB – found this easier than the 8’s.
    rowing 🙂

    8:09 😮 getting slooooooooooow!

  12. Adam Piller said

    Wod as rxd 6.40

    pete ur animal! To make it fair I would need to swing 43kg – F$&K that! Good work. Was hard getting my chunky thighs going on those sprints! Good work this morning everyone!

  13. Pete Yeates said

    I don’t know about slow dearest, you subbed the runs for rowing and it takes way longer to get on and off the rower than it does going straight into the run. I recon by the time you walk to the rower and sit down and start pulling there is about 4 seconds and off the rower plus walk to the kb 3 seconds.

    That’s just over 1 minute of extra travel time that the runners didn’t have.

  14. andrew said

    i would need to swing 55kg!! 😦

    I would need lead boots..

  15. The Cell said

    warmup
    2 min skipping
    3 x 10 doubleunders
    mobility

    Pose drills

    WOD with 20 kg Kettlebell

    6.53 min

    1 min lying on ground

    2000 m row to finish

  16. The Cell said

    warmup
    2 min skipping
    3 x 10 doubleunders
    mobility

    Pose drills

    WOD with 20 kg Kettlebell

    6.53 min

    1 min lying on ground

    2000 m row to finish

    Storm

  17. Stef said

    Storm; you are MINT!

    🙂

    SS

  18. Will said

    W/U
    5min row, mobility, cfwu x1

    Pose Drills
    First shot at Pose, interesting technique, I can see the efficiency in the legs, but my arm’s aren’t really agreeing with me yet, feels like I’m running with a carrot up my ***.

    WOD, 16KG KB, 6.40 – only milli seconds behind Adam, good intensity.

  19. The Cell said

    Will, so far you are doing very well mate! Trust us when we tell you it will become more difficult before it becomes easier with greater efficiency!

    Keep up the focus!

    SS

  20. Craig L said

    Oh by the way guys, I have been meaning to blab about this to ya’s ages ago.. my birthday/house warming/going away party is on this Friday at my place 12/5 Ibera Way, Success.. So for anybody that knows me your wellcome to come…

    if you don’t… a standard booking fee and door charges apply – together lets make this a violence free event.

    Craig L

  21. Rhys said

    I just discovered i was meant to go at midday… For some reason i thought 5:30… Must have got confused yesterday. Devastated was all excited for the pain, I guess i’m glad i didn’t drive there and then figure it out. Atleast i did a nice 50 min ride earlier… Might go for a 10k run to cheer me up… Spewin!!!

  22. Bliss said

    warmup
    5 min row
    mobility

    Pose drills

    WOD with 12kg Kettlebell

    7.32 min

    I’m getting better…just taking more time than I like. 🙂

  23. Biljana said

    Warm Up – 5 min row, mobility drills

    Run Drills
    Ball of foot hops with forward lean 3 x 3
    Wall Drill: 2 x 10 each leg
    Exaggerated Foot Pulls: 2 x 10 each leg

    Run Throughs
    2 x 30 secs @ 94-96 cadence
    1 x 2 min @ 91 cadence

    WOD
    10, 9, 8, 7, 6…………1 reps for time of:
    16kg Kettlebell American Swing
    Sprint, 100m

    8:56 min

  24. The Cell said

    Rhys, you are out of control! Love it!

    SS

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