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Thursday 25 March 2010

Posted by The Coach on March 24th, 2010

WOD
3 rounds for time of:
16kg Kettlebell Cross Carry Walking Lunge, 20 steps
16kg Kettlebell Rack Walking Lunge, 20 steps
Run 400m

Post time to comments

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11 Responses to “Thursday 25 March 2010”

  1. Pete Yeates said

    Some gymnastics training today:

    10 x Hollow Rocks, 10 x Spinal rolls, 10 x Supermans.

    On the Parallettes:
    10 x Planche progressions (held for 5 seconds), passing through into a L sit (held for 5 seconds)
    10 x V sits with assistance from medium stretch band ( held for 5 seconds)

    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

    Now off to take Vicki to the hospital, hopefully Willow will be born today.

  2. gus said

    all the best, pete! i hope willow knows that latecomers get penalty burpees

    today:
    3 rft:
    20 x16kg kb overhead lunge (right arm only)
    20 x 16kg rack lunge (right arm only
    400m run

    = 16min

    ankle is all fucked from the running for some reason. seem to be gathering up injuries – i obviously need to be put out to pasture then grain finished. either that or send me to the glue factory

  3. andrew said

    gus uou need to be massaged and fed beer daily and then slaughtered as a prime bit of kobe beef

    http://www.cheese-burger.net/stories/japanese-kobe-wagyu-beef-burger.html

    WU – CFWU + wall ball x 10 + kb clean x 10 – all x2

    WOD – as Rx’ed but form was not great. forgot to write down time. got a scolding fm stef (deservedly so):(

  4. gus said

    andrew – i’m clearly in the wrong line of work

  5. gus said

    hahaha i just did the fish oil calculator because i figured i’m currently “all banged up” and at my weight i need to be taking 73 of the capsules i use a day!

    i’d need to take a day off work just to get through all those. has anyone got a funnel i could borrow?

  6. The Cell said

    Cmon Pete, out she comes my friend! Get her out of there, would condopnosis help???

    My training today.
    Really sore (muscularly) form this week, also working through some nigglies that I have to monitor, so difficult to get on top of my game, but pushing through! I was going to take a day off today, but then I decided to harden the F**K up and get moving, seeming I still have two legs and my heart beat!

    Warm up
    5min airdyne
    Mobility drills
    Practice: Muscle ups

    Then:
    “Cindy”
    5 pull ups
    10 push ups
    15 Air squats
    AMRAP in 20 mins
    Rounds = 27 + 5 pull ups

    10 min intermission

    Then:
    skin the cat
    3-3-3-3-3

    Stretch / foam roller

    Very happy with rounds I got today, I actually have never really done Cindy officially, my head was not 100% in there, but more than previously this week, my recovery was quite good also, I was hurting whilst doing this, but quite focused!

    SS

  7. The Cell said

    Holy crap Stef, that’s not too far off the world record which I believe is either 33 or 35 rnds. Its the most rounds I’ve ever known anyone to do in Cindy. My record is a paltry 23 rnds. Jeez, The Domnator does it again 🙂

    Gusman, take your oil and harden up! hahahaha But seriously, sounds like you’re getting banged up. Check your diet mate. No point spending quids on fish oil and washing it down with a Corona, although that does sound very nice 🙂

    Also, what were you running in? And no I don’t mean a tutu and tights. I mean footwear. Flats and chucks etc are great if your run technique is spot on, but if its not, cushioning will help. Check that.

    Jase

  8. Steve said

    Jase, I believe Chris Spealler has done 38 rounds, but I’m not sure what the record for an actual human is…
    By the way, the Spealler vs Khalipa WOD on the CF journal was unbelievable. Just freakish. I like the way he explains the psychological component of training so hard.

  9. gus said

    jase – diet is good at the moment, full paleo for about 10 days so far. was wearing vibrams while running, so point taken about form.

  10. andrew said

    gus – not too much running please. I like my wagyu beef marbled…

  11. Jase said

    That’s why the ankles would be hurting Gusman. I can guarantee you were heel striking.

    Check out Lon Kilgores latest article regarding feet and shoes on the CrossFit Journal.

    Good job with the diet.

    Jase 🙂

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