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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Wednesday 25 November 2009

Posted by The Coach on November 24th, 2009

Running Drills
Stable Arm Drill x 3
Carioca 2 x 10 each direction
Exaggerated Foot Pulls 2 x 10 each side
Wall Drill 2 x 20 each leg

Run Throughs
2 x 1:30 mins repeats @ 98 cadence
1 x 5 mins @ 93 cadence

WOD
14-12-10-8-6-4-2 rep rounds for time of:
32kg Kettlebell Swing
Double Under

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24 Responses to “Wednesday 25 November 2009”

  1. andrew said

    KB swings – geez thanks guys… 😦

  2. The Cell said

    You are welcome Capt Smash!

    🙂

    SS

  3. The Cell said

    Pete, Ya DARN SEXAE!!!

    🙂

  4. Bliss said

    I love kettlebells. 🙂

  5. andrew said

    Sifandos – I know you had a part to play in this…Retribution often means that we eventually do to ourselves what we have done unto others.
    Eric Hoffer

  6. Dan said

    Hi Jas & Stef,

    I have a question about drinking coffee?

    I love to drink a couple of Italian short blacks with no sugar most days. Everything that I have read is in conflict. Some research says that it is highly acidic, other that it is an alkaline. Some say that it destroys and vitamin intakes others say it is high in anti-oxidants.
    I don’t drink it with milk or sugar, so what are your views on the topic?

    Cheers,

    Dan

  7. Adam Piller said

    I drink cups of the stuff each day and love it as well dan! Dunno about the other side if it, Spose it’s like walking into 5 different gyms and getting 5 different training programs from 5 different trainers, each claiming different viewpoints.

    Pete?

  8. gus said

    i kept reading conflicting info on whether it’s good or bad also, so i decided to go a week without coffee to see if it had any impact..

    the only real impact it had was that it SUCKED and i’m not doing it again 😛

  9. andrew said

    a few years back I stopped drinking coffee for some time ie a year or two. I would say i tended to sleep a bit better but otherwise didnt make a whole lot of diff. however when i came back to oz the lure of well prepared coffee was too much so I drink it here. I dont drink a lot – maybe 3 cups of strong black coffee but i do enjoy it. my view on the sometimes conflicting scientific evidence is that in moderation its a +ve

    anyway..

    WU – skipping, mobility

    Pose

    WOD – 32kg KB and triple skips (no not triple unders!!) 4 mins something

    as it was swings my hands werent too bad

    William as usual was the double under king

  10. Graeme said

    Sleep is a symptom of caffeine deprivation

  11. The Cell said

    Dan

    as a shift worker with 2 jobs and 3 kids, coffee is a vital part of my day. I drink long blacks with no sugar. To quote Pat Sherwood of CF HQ, “caffeine is the 4th macro nutrient”

    Also Robb Wolf, CF nutrition guru endorses coffee so thats good enough for me.

    So get it into you and don’t worry about the conflicting opinions. Opinions are like arseholes. Everyone has one!

    Oh and caffeine is a perfectly legal and proven performance enhancer.

    Right, off for a brew 😉

    Jase

  12. The Cell said

    Dan

    as a shift worker with 2 jobs and 3 kids, coffee is a vital part of my day. I drink long blacks with no sugar. To quote Pat Sherwood of CF HQ, “caffeine is the 4th macro nutrient”

    Also Robb Wolf, CF nutrition guru endorses coffee so thats good enough for me.

    So get it into you and don’t worry about the conflicting opinions. Opinions are like arseholes. Everyone has one!

    Oh and caffeine is a perfectly legal and proven performance enhancer.

    Right, off for a brew 😉

    Jase

  13. Pete Yeates said

    Warm-up = Skipping, Glute activation, POSE running and drills, Mobility work.

    WOD = as Rx’d
    Time = 3:03

    Coffee;
    The less processed coffee is, the better it is for you, like all foods, the longer the processing and time stored in this state determines the lack of quality. Also inferior (cheap) grades of coffee are grown with lots of pesticides and along with the chemical agents used to make coffee instant act as poisons in your body.

    On a health level, an organic freshly ground coffee has no negative impact, unless there is a pre existing intolerance to stimulants. Coffee is a proven, legal in most sports, performance enhancer.

  14. michelle said

    Warm up: Skipping, mobility drills, CFWU x 3 rounds, some stretching

    WOD:
    14,12,10,8,6,4,2 reps of

    24kg KB Swing
    Double unders

    Time = 3:50

    The swings were fine, but the double unders let me down as usual. I can do them fine on their own, but suck at them every time I do them as part of a WOD – it’s frustrating!

  15. Dan said

    Thanks for all the coffee feedback, I don’t feel bad about drinking the stuff now!

    I’m having a strong short black as we speak.

    AM WOD @ home
    ‘Chelsea’
    5x pull ups
    10x push ups
    15x air squats
    for 30min
    I felt good and worked on a.squat form, next time I will see if I can do an hour.

  16. Steve said

    First point: coffee is life. I will not hear a bad word about it.

    Second point: well done lunchtime crew. I know the running drills can be a bit hard to pick up, but persistence is the key and if you want to get better at it you need to work on it outside of the Cell.
    Good work on the double unders- everyone got them done which is awesome. Although triple skips is not really an accurate sub, it is the best we can do, but we would rather everyone knocked out the double unders.
    Well done on the tabata rowing finisher… Remember when people say they dont have time to train introduce them to tabata.

    My WOD: 100 cals on Air dyne (holy f!@k)
    Then 5 rft of 10 x box jumps (24 in)
    5 x kb press (24kg)
    100 cals on air dyne (omfg)

    Also did some deadies to test the shoulder. Got up to 120kg pain free. Really miss lifting heavy things (heavy for me)

  17. Dan said

    Hey Steve,

    Let me know when the body is good to go and we can start ramping up some inter-service rivalry.
    I will be training in the morning at the 0630 session.

    You will have to introduce me to this tabata rowing, i have heard about but never experienced it.

    Cheers,

    Jacko

  18. Stef said

    Whoa, whoa!!! I read the words rivalry and definetely want / need to be a part of that one!!! No hard yards without me!

    🙂

    SS

  19. Steve said

    Sounds good Jacko,

    We will have to be careful not to get in the way of the Stef, Adam and Brad threesome, but we’ll see how we go.

    CD uniform in the morning too mate… speedo WODs all the way… Stef will definitely be keen on that!

  20. Biljana said

    Warm Up – 5 min row, mobility drills & Dislocates

    Run Drills
    Stable arm drills 3x50m
    Carioca 2×10 each leg
    Exaggerated foot pulls 2×10 each leg
    Wall Drill 2×20 each

    Run Throughs
    1 x 1.30 min @ 98 cadence (400m)
    1 x 5 min @ 93 cadence (800m)

    WOD- 14-12-10-8-6-4-2 for time of:
    20kg KB Swings
    Double Unders

    3:08 mins
    Happy with that!! 🙂 First time with 20kg KB so might give the 24kg one a crack next time. Running slowly getting better but boy – that 98 cadence was fast!!

  21. gus said

    pose running etc

    wod:
    32 kg bell, single skips x 3
    = 4:40

  22. Damon said

    This morning session

    Burgener Warm Up
    then
    10 sets
    3 x Full Snatch at 50kg +
    5 x 24 inch box jumps
    then
    5×3 80kg Front Squats

    Felt good after a couple of days rest. Will be going for CFT tomorrow. Not expecting much but ill use it as a baseline to improve and motivate in the next few months while still in recovery phase.

    Dan – Can’t comment on coffee, don’t drink the stuff. Occasional cup of tea is about all the caffeine I take – but im kind of indifferent to it and don’t generally crave or need it.

  23. craig said

    WOD, as req.

    a whooping 7min 36secs 😦
    oh well, not happy.

  24. michael.a said

    warm up;5min row,mobility,pose.
    wod 14-12-10-8-6-4-2 and skipping x3 4.34(k/bells24kg)

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