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Thursday 20 May 2010

Posted by The Coach on May 19th, 2010

WOD
5 rounds for time of:
Run, 400m
20kg Double Kettlebell Clean & Jerk, 20 reps
Double Under, 40 reps

Post time to comments

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10 Responses to “Thursday 20 May 2010”

  1. Pete Yeates said

    Warm-up = Dynamic mobility, Back squat x 5 @ 15, 15, 45, 65kg.

    Back squat
    85kg x 3
    95 x 2
    100 x 1
    102.5 x 1
    105 x 1
    107.5 x 1
    110 (F)
    85 x 5
    85 x 5

    Then some gymnastics training:

    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), passing back through into a Elbow lever.

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

    Back to the floor:
    10 x V Situps, holding for 5 seconds in the V sit position

  2. Andrew said

    back after what felt like a week of sitting on aeroplanes, no sleep and sh*t food..

    WU – 1km row, mobility, KB C&J

    WOD – 400m run, 16kg C&J, 120 x skips

    26:19

  3. The Cell said

    1000m row
    20min Handstand practice including wall runs

    Then:
    2×20 Squat
    3×10 Jump Squat
    2×5 Tuck Jump
    Then:
    KB Swing:
    15 reps @ 24kg
    15 reps @ 28kg
    12 reps @ 32kg
    10 reps @ 36kg
    10 reps @ 40kg
    Then:
    Front Squat:
    10 reps @ 40kg
    2×5 @ 60kg
    Then:
    3x Front Squat @ 70kg & 24kg of Chains – total = 94kg +
    5x Box Jump @ 30″ +
    1 minute rest
    Six Sets
    Then:
    FOR TIME:
    Strict dead hang pull ups +
    Flying Burpee with 12.5kg DB’s
    10/10m, 9/10m, 8/10m, 7/10m, 6/10m, 5/10m, 4/10m, 3/10m, 2/10m, 1/10m
    TIME = 11.12min

    Stretch

    SS

  4. Pete Yeates said

    Woohoo, Stef is back! Love your training mate. 🙂

  5. The Cell said

    🙂 Thanks Pete, enjoyed today, let us hope this lasts! I am determined to nail handstands and walking on my hands!

    🙂

    SS

  6. Steve said

    Nice work Stef… Solid work

    Tonight @ Crossfit Victoria:

    1. Helen with 10kg vest = 9.07

    5 minutes rest

    2. Karen (150 wall ball FT) = 6.53

    Finished with some untimed muscle ups, GHD sit ups and heavy push press.

    Watched the Mikko Salo docu the other night and it made me realise that what I thought was training is really a not even scratching the surface…
    His strength of mind is phenomenal… Do yourself a favour and watch this incredible human being in action.

  7. The Cell said

    I do not need to Steve, I just watch you brother! HAHA! but I have seen it and have taken some pointers from him, he is a powerfully minded human person! Steve, let me get this right, you did Helen in a 10kg vest in 9.07min???!!! You F*****G animal!! That is fast mate!

    🙂

    SS

  8. michelle said

    Warm up: lots of mobility work, 1km row, more mobility work, skipping practice, KB C&J practice

    WOD as Rx’d

    Time = 31min something

    Thanks for pushing me through, Jase – this was super tough!!

    That Mikko Salo doc is awe-inspiring!

  9. Rhys said

    I watch the Miko documentry from time to time, I find it puts me in my place, shows me how far i have to go along the road. I heard from someone to build mental toughness you have to go there… But how do you REALLY go there…

  10. The Cell said

    Helen with a 10kg vest in 9.07!!! Holy snappin duck shit. That’s a super human effort Steve. Great stuff!

    Awesome efforts from everyone tonight pushing through a bitch of a WOD. I reckon I’ve got a name for that one 😉

    Mikko is a very fit individual. I’m sure there are many more out there just like him who have incredible physical and mental fitness. Everyone can get there, it comes down to wanting it and working at it over time.

    Rhys, you will know when you have gone there.

    I am yet to see too many people at The Cell who have truly gone there. There have been some, but not many who have gone to the edge of the cliff with their toes dangling over. That’s not a bad thing as I don’t believe there are many who are physically ready to go there and to push them to that level would be stupid and neglectful. many people don’t want to go there and that is totally fine. You can get plenty fit (technical term) without that cliff edge intensity. But we’d like most to get close to the edge of THEIR cliff.

    I reckon I may have been there on the odd occasion but very rarely. There have been times in a WOD (maybe 1 or 2), on the streets (3 times I can recall) and when playing football (only once), when I have had to find something special to keep working, keep fighting. Not sure how or where it came from, but it did, yet I didn’t realise until later that I was very close to true maximum capacity, mentally and physically.

    Anyway, set goals, work towards them and have a truckload of fun along the way 😛

    Jase

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