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Friday 27 November 2009

Posted by The Coach on November 26th, 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
10-7-4 rep rounds for time of:
60kg Hang Squat Clean
Muscle Up
60kg Push Jerk

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11 Responses to “Friday 27 November 2009”

  1. andrew said

    In the carpark of pain!!

  2. Adam Piller said

    That wod is going to make some pain too

  3. michelle said

    Sorry 0530 crew – I have to bail on you again 😦 Physio said not to cycle the 25km yet and I was going to do it anyway, but this morning I’m not feeling so brave.

    I’ll cycle/catch the train to Combat Conditioning tomorrow (about 12km of cycling all up), get my bike set up/posture checked and, if that all goes okay, will be back cycling next week.

    Have fun this morning 😉

  4. andrew said

    WU – 800m row, mobility, HPC,FS,PJ x 3 x 3

    Pose in the carpark of pain

    WOD – 45kg HSC & PJ, Muscle up progressions 05:44

  5. gus said

    warm up and pose

    wod: had a sore left wrist and shoulder today so did:

    10-7-4
    60kg back squat
    muscle up progression
    one arm 24kg kb push jerk

    = 6:10

  6. michael.a said

    warm up 800m row,pose,mobility and hpc,fs,pj 3×3
    wod;hsc(35kg),m/up(prog),pj(35kg)10-7-4 (5.10)

  7. The Cell said

    Warm up
    Skipping, running, stack of mobility work

    Then:
    WOD As Rx’d
    10-7-4 rep rounds for time of:
    60kg Hang Squat Clean
    Muscle Up
    60kg Push Jerk
    TIME = 8.30min

    Then:
    1sec on / 30sec off of:
    tuck sits on paralettes

    Then:
    1sec on / 30sec off of:
    Bar hold tucks and lever holds

    Then:
    Pistol squat ladder
    1-5 on each leg

    Stretch

    SS

  8. Jane said

    Hey Michelle,

    Hope the knee gets better soon, go easy on it

    I won’t see you at combat this week as I am racing on Sunday, so will just do a short WOD early in the morning.

    Hope to see you at combat next week 🙂

  9. michelle said

    Thanks, Jane. Good luck on Sunday – you’ll smash them!!

    Also, I’m placing an order with Crossfit.com over the weekend – do you want me to grab you some socks? I’m getting baby pink 🙂 Then I’ll just need that pink kettlebell so I can colour-coordinate 🙂

    If anyone else wants anything, let me know by Sunday and we can save on postage.

  10. Pete Yeates said

    Warm-up = Row 800m, HPC, Front squat, Push jerk practice, POSE drills.

    WOD = Scaled to 45kg, the rest as Rx’d.

    Time = 10:34 (My forearm / grip strength gave out on me)

    Jane, good luck with your race.

  11. Jane said

    Michelle, I would love a pair of pink and blue socks size small please – thanks 🙂

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