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Tuesday 16 February 2010

Posted by The Coach on February 15th, 2010

WOD
5 rounds for time of:
Pull Up, 20 reps
Push Up, 30 reps
Sit Up, 40 reps
Mountain Climber, 50 reps

Post time to comments

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22 Responses to “Tuesday 16 February 2010”

  1. Biljana said

    Happy Birthday Jase!! Hope you have an awesome day!! 🙂

  2. The Cell said

    Happy Birthday Jason! My friend, I hope you have a wonderful day, may all the experience of your years alive and living provide you with insight and wisdom on the great truths that penetrate the the Human spirit…

    Train Hard on your day of birth; this is a path to inner knowing; fore every singular moment of pain experienced is a great lesson learned…

    SS

  3. The Cell said

    Thanks Biljana!

    Thanks Stef. Hopefully by the time I turn 50, I’ll be able to decipher your posts! 🙂

    Jase

  4. Storm said

    HAPPY BIRTHDAY HAPPY BIRTHDAY HAPPY BIRTHDAY HAPPY BIRTHDAY
    HAPPY BIRTHDAY HAPPY BIRTHDAY HAPPY BIRTHDAY HAPPY BIRTHDAY
    HAPPY BIRTHDAY HAPPY BIRTHDAY HAPPY BIRTHDAY HAPPY BIRTHDAY

    S
    XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

    HAVE A GREAT DAY MY FRIEND

  5. gus said

    happy birthday, jase!

    as rx’d except band for pull ups (red for two rounds, blue for two)

    got stopped at four rounds at 31:57

    wasn’t feeling it today! too much excess bodyweight for bodyweight exercises!

  6. graeme said

    happy birthday jase .. enjoy

  7. Jane said

    Happy birthday Jason – have a great day 🙂

  8. Jane said

    only 1 x WOD today – although I have thoughts of going to bikram yoga tonight as have not been to yoga since the middle of December!!!!

    10 to 1 reps of box jumps / burpees / situps – time 10mins 28secs

  9. Pete Yeates said

    Happy Birthday Jase 🙂

    Warm-up = Muscle Activation drills.

    Back Squat x5 @ 15kg, 35, 55, 65, 75.

    Single leg, opposite arm kettlebell Deadlift x 5 each leg @ 36kg, 36, 36 (with 12kg in other hand)

    Catch up on running WOD
    All Pushups x 10 using light stretchband for added resistance.

    Pu, run 400m, pu, run 360m, pu, 320, pu, 280, pu, 240, pu, 200, pu, 160, pu, 120, pu, 80, pu, 40.
    Time = 14:56

  10. michelle said

    Happy Birthday, Jase!!! Hope your day is awesome 🙂

  11. Will F said

    Happy birthday Jase!

  12. The Cell said

    Warm up
    10min skipping
    Mobility drills
    10-15mins of HSPU, handstand, paralette and bar practice. No intensity just practice

    Then:
    3 sets of snatch complex with BB
    Each complex consists of: 2 x Hang power snatch / 2 x Hang Snatch / 2 x Snatch

    Then:
    Snatch
    3-3-3 @ about 70% of 3RM
    40kg

    Front Squat
    3-3-3 @ about 70% of 3RM
    70kg

    Then:
    Today’s WOD as rx’d
    20 oull ups
    30 push ups
    40 situps
    50 Mountain climbers
    5 rounds for time
    TIME = 18.59min

    The remainder of the week I amy even go to as low as 60% of RM’s for my specific strength component.

    SS

  13. Bliss said

    HAPPY BIRTHDAY JASE!

    Have a wonderful day!

  14. michelle said

    Lunch break fun:

    Warm up: Run to park, mobility, 3 rounds of 3 x burpee, 7 x push up, 10 x sit up, 15 x mountain climber

    Modified WOD:
    5 rounds for time of
    Burpee x 10
    Push up x 30
    Sit up x 40
    Mountain climber x 50

    Time = 27:05

  15. Tracy said

    Happy Birthday Jason! 🙂 🙂 🙂 Eat lots of paleo cake…no cheating! 😉

    Lunchtime WOD:
    Strength: 5-5-5 Push Press 25kg
    20.5kg thruster – 15
    sit ups – 30
    20.5kg thruster – 10
    sit ups – 20
    20.5kg thruster – 5
    sit ups – 10

    Time: ~6mins (stupid analog clock!)

  16. kate said

    Today’s WOD was hard!

    5 rounds for time of:
    Pull Up, 20 reps (red band)
    Push Up, 30 reps
    Sit Up, 40 reps
    Mountain Climber, 50 reps

    The push ups were a killer.

    Time = 22:33

  17. Bliss said

    Pure Evil!!! Thanks fellas!

    I have not felt that close to my lunch re-visiting in a long time!

    5 rounds for time of:
    Pull Up, 20 reps (blue band)
    Push Up, 30 reps
    Sit Up, 40 reps
    Mountain Climber, 50 reps

    Time = 22:08

  18. The Cell said

    BIG CONGRATULATIONS TO RYHS

    FIRST MUSCLE UPS ON THE RINGS TODAY – 2

    MINT

    AND IN HIS MODEST WAY TRIED TO TELL ME THAT IT WAS JUST LUCK.

    S

  19. The Cell said

    Thanks for all the birthday wishes guys!

    Rhys, awesome effort mate. Getting a couple of muscle ups isn’t luck champ. It’s hard work and persistence. Two qualities you display in every one of your training sessions!

    Jase 🙂

  20. Anthony said

    Happy birthday Jase! Hope you had a great day!

    Anthony & Tereena

  21. Rhys said

    This was a hard one, but worth every moment.

    Going it alone while Storm watched my wierd expressions and me talking and convincing myself,

    As Rx’d 21.34

    haha and storm mispelt my name… 🙂

  22. Jase said

    Rhys, Storm ALWAYS mispells your name!!

    Ryhs, Reese, Rhys, Ryce. You name it, she’s spelt it! Hahaha

    Jase 😉

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