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Thursday 25 February 2010

Posted by The Coach on February 24th, 2010

Strength
Press
8-8-8 reps

Use a load that is 95% of your 5RM

Post load to comments

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

Record time for each effort to comments

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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.

    1.48
    1.50
    1.58
    2.00
    2.02
    1.51

  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:

    Deadlift
    5-5-5 @ 81kg

    Press
    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
    1-2-3-4-5-4-3-2-1
    Dips (with yellow band)
    Dead hang pull ups (with orange band)

  5. The Cell said

    lunch time 40 degrees……

    S

  6. Anthony said

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

    strength:
    3 x 8 x 25kg

    WOD:
    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

    Anth

  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
    Mobility

    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!

    SS

  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

    Then

    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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