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Thursday 18 February 2010

Posted by The Coach on February 17th, 2010

90% 5RM x 8 x 3

(Remember, this prescription means 3 sets of 8 reps!)

As many rounds as possible in 12 minutes of:
Paralette Push up to Pass Through to Dip, 5 reps
Back Extension, 10 reps
10kg Wall Ball, 15 reps

Post rounds to comments

“The Soft Science of Dietary Fats”

“Cholesterol and Heart Disease: A Phony Issue”


11 Responses to “Thursday 18 February 2010”

  1. Pete Yeates said

    Some Gymnastics training today ๐Ÿ™‚

    Warm-up = Muscle Activation, Mobility drills.

    3 rounds of:
    10 x Spinal rolls, 10 x Supermans, 10 x Hollow rocks.

    10 x V Situps, holding for 5 seconds in the V sit position

    The onto the Parallettes:
    10 x Pass throughs
    10 x L sit progressions
    5 x L sits with assistance from small stretch band ( held for 5 seconds)
    10 x Planches (held for 5 seconds each)

    Then onto the rings:
    5 x Front Lever progressions
    5 x Back Lever Progressions

  2. gus said

    did 8 x 25kg with bar, should started to hurt. then did 2x8x16kg single arm kb press

    wod: amrap 12min
    10 x sit up
    10 x back extension
    10 x wall ball 5kg

    8 rounds even.

    feel like i’ve been moving sideways a bit recently… not sure whether it’s sleep, diet, training, stress.. all of the above haha

  3. Jane said

    Easy day today – just an ocean swim with my swim squad – water was fantastic and now I have the rest of the day off from training ๐Ÿ™‚

  4. Will said

    800m run (400m backwards, 400m forwards. Split this into 100/100.)
    2x CFWU
    90% 5RM 8×3 press. 30kg. First set was hard but once my technique was corrected found it a lot easier.
    AMRAP 12 mins
    10x situps
    10x back extensions
    10x 5kg wall ball
    10 10 situps 1 back extension.

  5. Rhys said

    Just went through them articles and found them quiet interesting. They seem to be on the same point as other things I’ve read in the past in relation to fats and no real evidence saying they are bad. It seems that most dietary type folks are going with the masses with out many facts eg saturated fat will kill you, margarine good. The only thing i’ve read bad about fats is an out of balance omega 3, omega 6 ratio, Fixed by fish oil suppliments, and trans fats which could be reduced by maybe not eating margarine.

    “obesity in America, which remained constant from the early 1960s through 1980, has surged upward since then–from 14% of the population to over 22%” This obesity epidemic shits me something fierce!!! I hate self inflicted medical conditions takeing up valuable health dollars that could be spent on cancer research, SIDS research, anything but telling unhealthy people to eat a salad not a burger. Psychological is it? I havn’t always been the happiest person through life, I fixed this by running, punching, getting angry with a sledge hammer. No commfort foods thanks.

    Heres a good article by a guy who knows from doing
    My conclusion after trying this Paleo fad is it’s pretty good, but it’s just eating foods that are foods not man made crap. Everyday for me is all you can eat, but the good stuff.

    Hopefully I make some amount on sense… :S

  6. Will F said

    Found this whilst looking around, it’s horrible!

  7. michael a said

    warm up 800m fun(b/wards,F/wards)
    strength;press 42.5kg 3×8
    wod as rxd;10rnds,10s/ups,10b/ex,6 wallball.spewing missed an a full 11rnds.

  8. Lisa said

    Warm Up – 800m run (half forward/half backward)
    1 x CFWU
    Mobility work
    Also took a bit of time at the beginning to work on my kipping.

    Strength – Press

    3 x 8 at 27.5kg x 1/28.5kg x 2


    10 x sit ups
    10 x back extensions
    10 x 5KG wall ball

    AMRAP in 12 minutes

    11 rounds + 10

    Loved it!

  9. Amanda said

    Warm Up โ€“ 800m run
    1 x CFWU


    3 x 8 at 26kg

    amrap in 12 mins
    10 x sit ups
    10 x back extensions
    10 x 5KG wall ball

    11 rounds + 10

    Great WOD. Very excited that I can now kip for some pull ups with no band ๐Ÿ™‚

  10. michelle said

    Jacob’s Ladder fun!!!

    Warm up: 1 x Jacob’s Ladder, mobility, 1 x Mount St

    1. Work in 2 groups
    Part A. Complete 1 x Jacob’s Ladder carrying a 15kg Sandbag.
    Wait in hover position for the other group to finish Part B.
    Part B. “I pity the fool” 16kg American KB Swing/Walk up Cliff St and back. Recover a little then perform burpees until the rest of the group are finished (I got 13 out).

    3 min. rest

    2. 3 x Jacob’s Ladder for time (no idea what the time actually was, but it felt like years!).

    3. Partnered work, one person completes a round while the other rests
    3 rounds each of:
    Sandbag squat x 10
    Tuck Jump x 10
    Pushup x 10

    This was tough!! All up it took us over an hour to complete, with great intensity from all. I’m loving the outdoor sessions ๐Ÿ™‚ ๐Ÿ™‚

  11. michelle said

    Awesome work on the pull ups with no band, Amanda! ๐Ÿ™‚

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