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Friday 04 December 2009

Posted by The Coach on December 3rd, 2009

Running Drills
Stable Arm Drill 2 x 25m
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 min repeats (or 400m) @ 100 cadence
1 x 6 mins (or 1 km) @ 94 cadence

3 rounds for time of:
Sprint 200m
60kg Hang Power Clean & Jerk 10 reps

Post time to comments

Happy Birthday Coach!!!


20 Responses to “Friday 04 December 2009”

  1. andrew said

    happy b’day steve..hmm boardies and no you have a Crossfit hummer by any chance?? 🙂

  2. gus said

    we can’t all be leopard skin speedo renegades like yourself..

  3. andrew said

    if you want to conduct the orchestra you have to turn yr back on the crowd gusman…

  4. Biljana said

    Happy Birthday Steve! Hope you have an awesome day!! 😀

  5. Bliss said

    Happy Birthday Steve! Have a great day!

  6. gus said

    happy birthday, steve!

    sorry i did the late cancel – bulk sore from yesterday

  7. The Cell said

    Dominic and Graeme

    Where are you….?


  8. Vicki said

    Hey gusman – in the words of our great stefosipher …”toughen up buttercup!” or is it “go to bunnings …” 😉 Just jokes, my hats off to all who did that WOD yesterday.


    Fun one this morning – I loooove power clean & jerks.


    POSE Drills – had to wear my boat shoes today as the dog ate my others, and the difference was incredible – MUCH harder in thick runners.
    Ring dips, pullups, row while the boys ran.

    16.5kg HPC&J x 10
    200 Row
    x 3 RFT


  9. andrew said

    WU – 1km row, mobility

    Pose – as Steve observed I looked as though i was forcing my body to do something it didnt want to do

    WOD – as rx’ed 8:36. As it was only 3 rds I stuck with 60kg but in hindsight shd have gone a touch lighter as it was a bit of an ugly betty esp the jerks. Anyways life’s not a rehearsal…

  10. Steve said

    Thanks everyone for the birthday wishes….
    5:30 crew were a pleasure to coach- HPC and J is quite a technical lift and whilst we are using it as a means to increase work capacity, the work has to be quality. A few ugly reps at the end is acceptable but still not ideal. I am told that neurally (I’m sure thats a word)it can take 10 good reps to cancel out a bad one, so be vigilant with technique and dont let the crossfit ego get in the way. That being said, to improve our work capacity we need to train at the borderline of technique becoming compromised, so it is a fine line. It is up to us as athletes and coaches to get this aspect right every time.

  11. michelle said

    Happy Birthday, Steve! You kept that very quiet this morning….

    Warm up: 1km row, mobility, CFWU x 3

    Still no POSE for me, but if all goes well with my knee over the weekend, I’ll see if I can ease back into it next week.

    WOD: 3 rounds for time
    200m row
    30kg HPC&J x 10

    Time = 7:13

  12. Pete Yeates said

    Warm-up = Glute Activation, Row 1k, Mobility drills, POSE running, HPC & Jerk.

    WOD = Scaled to 40kg
    Time = 6:26

    Have a fantastic B’Day Steve.

  13. Jane said

    Happy Birthday Steve – have a great day 🙂

    sorry I missed yesterdays WOD – the endurance athlete in me loves these longer sessions 🙂 🙂

  14. Dan said

    Happy Birthday mate, hope that you have a great day!!

    Am Session @ work

    2km run focused on POSE drills
    1000m row
    20kg overhead squats 3x 10reps

    3 rounds
    500m row
    10 x 50kg Snatch

    2km light jog cool down

    Lunch session
    WOD as Rxd

    Time: 10:56

    I was probably a little too keen on the 60kg HPC&J, I had to rest too much instead of maintaining a flow.
    At least I know what my limit is on the HPC&J at the moment!

    Great time Adam, and solid effort to the Lunch time crew.

    Stef & JD – I have taken off my 1st

  15. Steve said

    For those of you who read up on the black box summit, this one features castro and glassman. Classic.
    Jase, I’m sure you will definitely appreciate this.

  16. Dan said

    Stef & JD – I have taken my 1st chunk of skin off my hands. I was thinking of bottling it, ‘That’s a keeper’ 🙂


  17. Steve said

    and another one….

  18. Pete Yeates said

    Steve, that was hilarious. 😆

  19. michael.a said

    happy bday steve,have a gd1
    warmup;pose,1000m row,mobility
    wod;35kg 6.20

  20. andrew said

    steve – hadnt seen that one… classic. i even see the Zits strip in the West Australian is abt paleo today…

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