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Saturday 20 February 2010

Posted by The Coach on February 19th, 2010

WOD
10 rounds for time of:
Rope Climb, 1 ascent
60kg Clean and Jerk, 3 reps
32kg Farmers Carry, 100m

Post time to comments

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10 Responses to “Saturday 20 February 2010”

  1. The Cell said

    Now that is a good shot!

    BAM!

    SS

  2. gus said

    but more because i’m in the photo than your usual stuff up close with people in the background trick, right? 😛

    haha BABOOM!

  3. The Cell said

    Cant say I noticed you Gus, until you mentioned it…

    🙂

    SS

  4. The Cell said

    And that shot was taken by my 7 year old son!! Talented, just like his old man!!

    Bam!!!

    Jase 🙂

  5. Rhys said

    I was going to make a comment about Stef being a rock spider… But seen as it was taken by a 7 year old, it is talent.

  6. Pete Yeates said

    Catch up on strength day:

    Warm-up = Muscle activation drills, Dynamic mobility.

    Back Squat x 5 @ 15, 45, 65, 75, 82.5kg (PB) 🙂
    Front Squat x 5 @ 60, 60, 60kg
    Press x 5 @ 15, 25, 35, 40kg
    Weighted pull-ups 5,5,4 @ 20, 20, 20kg
    Single arm overhead walking lunge x 10 each leg @ 20, 20, 20kg
    Weighted ring dips 2,3,5 @ 16kg
    Kettlebell swing x 60 @ 36kg

  7. gus said

    7 rounds for time:
    5 x rope sub
    3 x clean and jerk 50kg (full squat)
    100m farmer carry 24kg

    = 27:43

    really happy with today – was worried i was a bit too ambitious with the weights that i was choosing. was happy to cut down to 7 rounds in order to keep good work capacity and form throughout.

    accidentally did the occasional power clean in the middle

  8. michelle said

    Warm up: 2 rounds of Wallball x 10, shoulder dislocates x 10, 20kg squat clean x 5, pigeon stretch, pushup x 10, downward dog.

    WOD: 10 rounds of
    Rope climb x 1
    35kg Squat Clean and Jerk x 3
    20kg (each hand) KB Farmer’s Carry x 100m

    Time = 34:13

    I was really pleased to do all 10 rope climbs as prescribed – it’s not a PB but I’ve had a huge mental barrier to these in the last few months.

    Squat C&J was okay. I scaled the weight because I thought I’d struggle to jerk 40kg, but I think these would have been fine – it’s the squats I would have struggled with! Will try 40kg next time they crop up.

    My hands are an absolute mess now.

    Vicki, the 0530 crew just won’t be the same without you!!!! Can’t wait to see you back at training, with little Willow in tow 🙂 🙂

  9. Jane said

    2 x WODs today

    Early AM 4 x 5km Bike with 3mins rest – felt strong even though my legs are sore and tired and rode slightly faster than when I did this in January

    Later AM (2hrs) 150 wall balls for time – 5mins 38secs – walked to the top of my road to use the wall on the community hall so that I could aim higher than I have access to at home – broke these into 50’s with rest managed 1.40 / 1.38 / 1.38 – happy with the depth of the squats, but my arms !!!!

  10. Scott said

    Good luck am sure things will go smoothly in the weeks ahead. No doubt you and Pete will keep us updated.

    Will be back to join the 5.30 crew on Wed 3rd March. Until then the people in the Karratha gym/fitness centre will be looking at me strangely as I do box jumps on their `aerobic class` plastic steps stacked three high!! I get the feeling that seeing someone using a skipping rope is also a new concept. Oh well at least they have a kettle bell (nb – that is A kettle bell…one only…yep you got it…only one…)

    Keep smiling

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