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Monday 25 January 2010

Posted by The Coach on January 24th, 2010

Strength
Back Squat
90% x 5 x 3

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WOD
Jingle Jangles
30:30 x 10 rounds

What is a Jingle Jangle?
Place 2 cones 5 metres apart. Run between the two continuously for 30 secs. Rest 30 seconds and repeat 10 times. Your lowest number of lengths is your score. A length = running from one cone to the other.

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13 Responses to “Monday 25 January 2010”

  1. Jane said

    Rest day today – yay! also a taper week leading into my race on Sunday this is only one of two taper weeks that is programmed for me! The next being before I race at Busselton – will be interesting to see how the CF & CFE approach to triathlon training works?

  2. Storm said

    Jane

    If i dont see you before GOOD LUCK for Sunday.

    I am confident you will do GREAT.

    S x

  3. Pete Yeates said

    Just watched an inspirational youtube video, makes me want to go and train right now.

  4. andrew said

    WU – 1km row, mobility,

    10 x 0HS, 10 x ring push ups, 10 x med ball ohd lungers, 10 x russioan twists – for 2 rds

    Strength – 100kg x 5 x 3

    Jingle jangles – 14 rds

  5. michelle said

    Warm up: 1km row, 2 rounds of (10 x tech bar OHS, 10 x ring push ups, 10 x 5kg med ball overhead walking lunch, 10 x russian twist)

    Strength: Back Squat
    5-5-5 @ 65kg

    WOD: Jingle Jangles, 30:30 for 10 min, touching the ground at each end

    14 lengths each round

    I love jingles jangles 🙂

    Then did:
    5 sets of max rep dead hang pull ups with orange band, 30sec rest between sets
    6-4-3-3-2
    then:
    3 sets of 10 rings dips with orange band (all unbroken)

  6. Pete Yeates said

    Warm-up = Glute activation, Dynamic mobility drills, 1km row, some: OHS, Ring pushups, Overhead lunge, Russian twists, Back squats.

    Back squat 10, 10, 10 @ 60kg (Had a niggling back this morning, so went lighter but for more reps)

    WOD = 15 ends (Did 3 at 16)

  7. gus said

    another two hours attempting to surf

    better swell today, balance still not so great. though really i’m just doing it so that i can use words like radical and gnarly

  8. The Cell said

    Awesome dude, awesome!

    SS

  9. kate said

    Warm up: 1km row, 2 rounds of (10 x OHS, 10 x ring push ups, 10 x 5kg med ball overhead walking lunch, 10 x russian twist)

    Strength: Back Squat
    5-5-5 @ 45kg

    WOD = 16 rounds

  10. Biljana said

    Warm Up – 1kmm Row & Mobility Drills
    then 2 rounds of
    10 x OHS
    10 x Ring Push Ups (on knees)
    10 x 5kg Med Ball OH Lunges
    10 x Russian Twist

    Strength – Back Squats
    Warm Up 15kg Bar/25kg/35kg – body not feeling right or moving freely – really frustrating. Jase had me do Box Back Squats instead with 15kg Bar & Technique Plates.

    Subbed WOD with 30:30 isometric holds on parallettes & bars

  11. Bliss said

    Warm up:
    1km row
    2 rounds of (10 x OHS, 10 x ring push ups, 10 x 5kg med ball overhead walking lunch, 10 x russian twist)

    Strength:
    Back Squat
    5-5-5 @ 50kg

    WOD:
    Jingle Jangles, 30:30 for 10 min, touching the ground at each end
    15 ends

  12. Rhys said

    I’m a goose, I did the CFE 800m intervals at lunch today. I did 7*800 at 3min pace with 90seconds between each on a treadmill, the last two were intense. It was meant to be five.

    Strength:
    Back Squat
    5-5-5 at 70

    Jingle Jangles 17,17,16,16,16,15,15,14,13,15
    so 13…
    Dropped the ball

  13. Jane said

    Thanks Storm 🙂

    I am missing training at The Cell and seeing all you lovely people – I will try to get up for some sessions in the next few weeks.

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