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Thursday 25 February 2010

Posted by The Coach on February 24th, 2010

8-8-8 reps

Use a load that is 95% of your 5RM

Post load to comments

6 reps of:
Run, 400m
Rest 2 minutes between efforts

Record time for each effort to comments


11 Responses to “Thursday 25 February 2010”

  1. gus said

    press: 3 x 8 x 25kg. i completed three sets of press! should hurt a little towards the end, but it was better than last week – next week will be even better!

    6 x 400m sprint, 2min rest between.


  2. The Cell said

    Better than doing it at lunch time Gusman!!!

    Jase 🙂

  3. Pete Yeates said

    Some Gymnastics training today

    Warm-up = Muscle Activation, Mobility drills.

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

    Then onto the Parallettes:
    10 x Pass throughs
    10 x L sits with assistance from light stretch band ( held for 5 seconds)
    10 x V sits with assistance from medium stretch band ( held for 5 seconds)
    10 x Planche progressions

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

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

  4. michelle said

    Strength catchup:

    5-5-5 @ 81kg

    6 x 32.5kg
    Intended to do 3 x 8 @ 32.5kg, but started experiencing pain in both shoulders 6 reps into the first set, so stopped. Will wait a few days before giving it another go.

    Then, 2 rounds of
    Dips (with yellow band)
    Dead hang pull ups (with orange band)

  5. The Cell said

    lunch time 40 degrees……


  6. Anthony said

    hey guys, great to train this morning. Looking after a bad back so went real easy.

    3 x 8 x 25kg

    1st 400 run 2.08 ( easy pace and back not happy so went onto Airdyne and worked my way into it slowly)
    2nd x 40 cals 2.07
    3rd x 40 cals 2.00
    4th x 40 cals 1.46
    5th x 40 cals 1.00
    6th x 40 cals 1.07

    great workout. cheers Stef


  7. The Cell said

    Awesome efforts from everyone today in very trying conditions!!

    My 6.30pm crew rowed due to some injuries and I have to say, 6 x 400m on the rower sucks! But still, awesome efforts with consistent times and all comparable to the 400m runs.

    Jase 🙂

  8. Lisa said

    Warm Up

    5 mins skipping
    CFWU x 1

    Strength – Press

    8-8-8 reps @ 26KG

    WOD – 400m Run with 2 minute rest x 6

    1.57 min (slow first round because I felt like I had put my head in an oven when I ran onto the road!!)
    1.47 min
    1.40 min
    1.41 min
    1.43 min
    1.39 min

  9. The Cell said

    Jacobs Ladder session.

    Few words to describe the efforts by all tonight!

    f*****G Awesome!


  10. Jane said

    2 x WODs today,

    AM bike intervals with same amount of rest 2/4/6/8/8/6/4/2km – miscalculated the time I needed to do this session and had to cut out the 2nd 8km!

    Happy with how I rode considering yesterdays long run.

    PM was AMRAP 20mins of 5 burpees / 10 pressups / 500m row – was really not looking forward to this and did feel tired & sore, but managed 6 rounds + 5 burpees + 10 pressups – rowing was about 6 secs out from my normal average so that shows how tired I was feeling!

  11. michelle said

    More Jacob’s Ladder fun:

    Warm up: 1 x Jacob’s Ladder, mobility


    1. Jingle jangles, 30sec on 30sec off for 10 rounds, running between 2 cones 5m apart
    Lowest score = 13 lengths

    2. Flying burpees as above, 10 rounds
    Lowest score = 2 lengths

    3. Bear crawl as above, 10 rounds
    Lowest score = 4 lengths

    This was awesome fun, I didn’t even notice the heat 🙂

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