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Wednesday 20 January 2010

Posted by The Coach on January 19th, 2010

WOD
5 rounds for time of:
Run 400m
Sit Up, 50/40/30/20/10 reps

Post time to comments

Happy Birthday Kris!!!

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21 Responses to “Wednesday 20 January 2010”

  1. Biljana said

    Happy 16th Birthday Kristofer!! Hope you have a fantastic day!! I’m so proud of you!! xx 😀

  2. The Cell said

    HAppy Sweet 16th, I remember when I was 16, hard at times being that age in general, but upon reflection now, I know they were great years, irreplaceable years!

    Keep training hard Kris and what you accomplish training and knowing yourself will positively affect your life in other areas!

    SS

  3. Storm said

    HAPPY BIRTHDAY KRIS

    IM PROUD TO TRAIN YOU AND YOU SHOULD BE PROUD OF YOURSELF YOU ARE A FANTASTIC YOUNG MAN.

    HAVE A GREAT DAY

    XXX

  4. Bliss said

    Happy Birthday Kris!!

    I wish you an amazing year. You are a fabulous person to train with.

    Thanks Kris

  5. dan said

    Hi all form Sydney.

    AM WOD Yesterday

    1km run warm up / ROM

    5×5 @ 75% B. squats (90kg)
    WOD ‘Jackie’
    1000m row
    20kg Thrusters (50reps)
    30 Pull ups
    Time: 8:19

    PM WOD
    2km Pose focused jog
    5 rounds
    Sprint Stairs in Sydney Botanical gardens (approx 150)
    at the top
    20 squats
    20 push ups
    10 bunges
    (decreasing by 2 reps each accent)
    time 9:44

    Hope all of you are doing well.

    Dan

  6. Jane said

    Happy Birthday Kris – sweet sixteen – make the most of these teenage years 🙂

  7. Damon said

    Wod with runs on treadmill
    time: 14:05

    still dealing with injury from Monday session but running and sit ups not impacting. I feel my leg conditioning improving after a long period in exile with the knee tear and surgery.

  8. andrew said

    WU – 5 mins skipping, 25 squats, 25 press ups, 25 lunges

    WOD – not sure of time (12-13mins)but a minute or two behind pistol pete..short but sweaty..

  9. michelle said

    Warm up: 5min skipping practice, 25 each of squats, pushups, lunges

    WOD: As above
    Time = 14:41

    Runs felt slow – my lungs were fine, but the legs felt very heavy!

    Stayed behind and did some pull ups and ring dips – thanks for the tips, Storm!

  10. The Cell said

    M

    Cut yourself some slack your running has improved out of site, all your runs were under the 2 min per 400m.
    I would call that consistent, you didn’t get slower, imagine how fast you would go if we taped your arms down 🙂

    Storm

    PS, Andrew it was 14.16 🙂

  11. andrew said

    thanks storm – my internal clock must have been running fast 🙂

  12. Pete Yeates said

    Happy Birthday Kris. 🙂

    Warm-up = Glute activation, dynamic mobility, Skip 5 minutes, some Pushups, Lunges, Squats.

    WOD = as Rx’d
    Time = 12:11

  13. The Cell said

    Happy birthday Kris!!

    Its an absolute pleasure to coach you. You’re already a champion young man and you’re becoming a champion athlete. With a mum like Biljana as a role model, you’re destined to do well.

    Have a great day mate!

    Jase 🙂

  14. gus said

    happy birthday, kris!

  15. Tracy said

    happy birthday Kris! 🙂

  16. Adam Piller said

    happy birthday chris.

    wod as rxd 13.11

  17. Adam Piller said

    sorry buddy!!! happy birthday KRIS!!!!

  18. dan said

    Happy Late Birthday mate Kris, good on you mate

  19. Rhys said

    This was interesting, my last run was in 1:30 so they were probably all around that,Pauls last was 2 mins so i’d imagine they were around that probably a bit quicker, I took off before him yet I only pipped Paul by 30 seconds. He was smashing out the sit ups, and good runs to. Good work…

    Time 14:18(slow motion sit ups I think)

  20. kate said

    Hey Kris, Happy Birthday, hope you had a good one.

    Another great session with the Wednesday ‘team’ at the beach.
    Bear crawl – hello hamstrings. This one hurt. Nice work Tracy, lots of fun trying to catch you with your deceptively quick crawl and great finishers with Steve smashing out 32kg KB swings. Impressive:-)

    Love the morning sessions Tracy and Steve.

    x

  21. Jane said

    2 sessions for me today

    1st session – Run 5km TT did this at 5.30am when it was nice & cool with a light breeze – did this in 22mins 18secs happy with this

    2nd session – 2 x 20 box jumps / squats / push ups / situps run 1 mile – I subbed the run for rowing as my right calf played up after the run this morning – rowed for 7mins in each round – overall did this session in 21mins

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