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Thursday 01 July 2010

Posted by The Coach on June 30th, 2010

WOD
For time:
Run 800m
30 Burpees
100kg Deadlift, 15 reps
Row 500m
100kg Deadlift, 15 reps
30 Burpees
Run 800m

Post time to comments

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17 Responses to “Thursday 01 July 2010”

  1. The Cell said

    If I didn’t know any better, I’d say, “great snatch Stef!”. Oops, I just did :-p

    That actually looks a bit like Conan sacrificing one of his women to the gods. Apart from the Skins. Conan wouldn’t do Skins unless they were real ones.

    Jase

  2. Will F said

    Great picture!

  3. Elle said

    Hahaha Jase you make me laugh 🙂 hahahaa 🙂

    I’m sure Stef would love to be referred to as Conan! 🙂

    Great sesh tonight! Loved the tyre flipping….Hanging out at the back of the Swan Brewery Warehouse will never be the same again!

    Have a safe, fun, exciting trip to China Stef….

    Elle

  4. Mary-Anne said

    WU: 1000m row / mobility / 1xCFWU / practice deadlifts.
    WOD: Run 800m, 30 Burpees, 60kg Deadlift x 15 reps, Row 500m, 60kg Deadlift x 15 reps, 30 Burpees, Run 800m

    20 mins. Had a sick on the 2nd round of burpees. Oh my gosh.
    After bombing out my last session, I paid for it today 🙂
    Great work everyone this morning… Michelle it’s so nice to have you back training with us.
    Stef – travel safe and enjoy the journey in all ways possible.
    Hurry back 😉

  5. Anthony said

    Trained under the direction of Kate today. Thanks Kate great session!

    WU – 1000m row, CFWU x1, Mobility, DLWU 5-5-5 x 40,60,80kg

    WOD – scaled DL’s to 85kg – just watching my back after 14 rounds of flipping tyres yesterday 🙂

    For time:
    Run 800m
    30 Burpees
    100kg Deadlift, 15 reps 8/7
    Row 500m
    100kg Deadlift, 15 reps 10/5
    30 Burpees
    Run 800m

    time = 17.19

    I will definitely do as rx’d next time! back held up well.
    Great work by all. Unreal sprint finish Monica! well done!

    Anth 🙂

  6. michelle said

    Warm up: 1km row, CFWU x 1, mobility

    WOD as Rx’d

    Time = 19:41

    Great effort from everyone this morning!

    Then:
    Overhead Squat
    5-5-5-5-5 @ 20-20-25-30-30kg
    GHD Situp
    3 x 15 reps

  7. Mary-Anne said

    Recommend:
    “Mind Gym – an athlete’s guide to inner excellence”
    Gary Mack with David Casstevens 2001.

    Thanks Kate.

  8. Pete Yeates said

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

    Squat 85kg x 3, 95 x 2, 105 x 1, 110 (F), 110 (F), 95 x 3, 95 x 3, 95 x 3.

    Then some gymnastics training:

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

    On the Parallettes:
    10 x Tuck Planche(held for 5 seconds), passing through into a L sit (held for 5 seconds), passing back through into a Elbow lever (held for 5 seconds).

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

  9. Nicole said

    Warm up: 1km row, CFWU x 1, mobility

    WOD: Run 800m,
    30 Burpees,
    50kg Deadlift x 15 reps,
    Row 500m,
    50kg Deadlift x 15 reps,
    30 Burpees,
    Run 800m

    TIME: 18:45

    Thanks Kate:-) it was great to meet you ….
    Awsome work Raj !!! Grt morning training with you both…

    Have a fantastic day people 😉

  10. stef said

    Warm up:
    2km row / mobility drills
    1 x CF warm up (butterfly kip practice)

    Then:
    Back squat
    3 x 3 110kg

    Push Press
    3-3-3
    60-65-70kg

    Then:
    Modified WOD
    With a 10kg weight vest – FOR TIME of:
    Airdyne, 50 cal
    Burpee to pull up, 30 reps
    100kg Deadlift, 15 reps
    Row, 500m – 1.49min
    100kg Deadlift, 15 reps
    Burpee to pull up, 30 reps
    Airdyne, 50 cal
    TIME = 19.40min

    Then:
    GHD Ham raises
    4 x 6

    Stretch

    Hard slog, enjoyed it (Kept the weight vest on for about 4mins after finishing, until breathing subsided and AP finished)

    SS

  11. stef said

    PS.

    Thanks to everyone for their well wishes! Means a lot! I am sure it will be an enlightening experience!

    Thank you, keep training hard and developing yourselves! Hopefully will train whilst there and will have access to internet and will post and be checking on everybody and their progress! We have some awesome programming coming in the next couple of weeks, so gear up for it!

    🙂

    SS

  12. Tracy said

    I’m a bit scared of this work out tonight….

    Stef, BYE! Have a great trip and kick some butt! Keep us posted

    Trace xo

  13. Monica said

    Awesome Pic Stef and have a great trip!!!

    Thanks heaps to Jase for squeezing me in last night. Loved the tyre flipping was awesome. Nice training with you Trav.

    Today:
    Nice meeting you Kate. Thanks for convincing me to go with my first instinct and only do the scaled deadlift, as after I said I think I can do it the doubt set in….

    Warm up: 1km row, CFWU x 1, mobility

    WOD: Run 800m,
    30 Burpees,
    29kg Deadlift x 15 reps,
    Row 500m,
    29kg Deadlift x 15 reps,
    30 Burpees,
    Run 800m

    TIME: = 20:07
    Awesome work by everyone this morning. Thanks Anthony on the reinforcement.
    Was good fun, See you all soon!

  14. stef said

    Keep the communication flowing people, that with all of your positive energy and thoughts is generating a lot of power! More than any snatch could! Everybody feeds off it and it is contagious! Well done! keep it up!

    🙂

    SS

  15. kate said

    You are a wise man Stef 🙂

    The Cell Rocks!!

    I realize that isn’t the most eloquent statement but its so simple and true. I feel lucky to be part of such an amazing community of like-minded people. Feels good.

    K

  16. Tereena said

    Bye-bye Stef 🙂
    Hope you have the most FANTASTIC time!!

  17. Bliss said

    Warm up: 1km row, CFWU x 1, mobility

    WOD
    AirDyne – 3.20min
    30 Renegade Manmakers – 6kg Dumbbells,
    70kg Deadlift x 15 reps,
    Row 500m,
    70kg Deadlift x 15 reps,
    30 Renegade Manmakers – 6kg Dumbbells,
    AirDyne – 3.20mins

    Time = 19:ish – can’t remember

    Hey Elle…I left the 12kg KB on the bench for you…enjoy 🙂

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