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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Thursday 28 October 2010

Posted by The Coach on October 27th, 2010

From MilitaryAthlete.com

Warm Up
4 Rounds (not for time) of:
16kg Kettlebell Russian Swing, 8 reps
16kg Goblet Squat, 8 reps
Sit Up, 8 reps
Instep/Spiderman Stretch, 15 secs each side

WOD
8 Rounds for Time of:
50kg Thruster, 5 reps
25kg Sandbag Get Ups, 5 reps each side
Run 200m

Post time to comments

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13 Responses to “Thursday 28 October 2010”

  1. Andrew said

    FFS!! Is this something to scare small children??

  2. Storm said

    Captain Smash also scares adults….

  3. Pete Yeates said

    My back off day.

    Row 5k easy pace.

  4. Andrew said

    I am SO misunderstood…an enigma wrappped in a conundrum..

  5. Vicki said

    This one had me close to visiting Mr Pukie. It was a great WOD – when it was over!
    27:something.
    Well done everyone, awesome efforts this morning 🙂
    Nasty, nasty, nasty.

  6. Amith said

    Warm Up
    4 Rounds (not for time) of:
    16kg Kettlebell Russian Swing, 8 reps
    16kg Goblet Squat, 8 reps
    Sit Up, 8 reps
    Instep/Spiderman Stretch, 15 secs each side

    WOD
    8 Rounds for Time of:
    30Kg Thruster, 5 reps
    20kg Sandbag Get Ups, 5 reps each side
    Run 200m

    31.59 mins not sure if there was a time limit on this one but just happy to finish.

  7. Laila said

    I just realised what this “post to comment” bizo means!! Took me long enough!

    Loved loved loooooved the WOD today! Thanks Kate, for your encouragement. Got me through the tough moments. =)

  8. Tereena said

    Massive big WELL DONE this morning to Katherine, Vicki, Laila & Amith!! And of course, always enjoyable Kate, thanks!!!
    🙂 🙂

  9. Tereena said

    Whoah!!! Oops, I meant Elizabeth!!

  10. Dan said

    This morning was my first session training with kate coaching, and I have to say that I throught you were fantastic kate, thank you.

    Great, tough, WOD, physically and mentally
    As Rxd: 18:14

    I did a few sand bag get ups before the WOD to find what method worked best for me. Keeping most of the weight foward of the shoulders helped me on the return from the ground.

    Cheers Team, and good seeing some new faces.

    Dan

  11. The Cell said

    Easy big fella, with your speed and superior athleticsm we need to take what we can get! 18.22min was your time!

    🙂

    Warm Up
    4 Rounds (not for time) of:
    16kg Kettlebell Russian Swing, 8 reps
    16kg Goblet Squat, 8 reps
    Sit Up, 8 reps
    Instep/Spiderman Stretch, 15 secs each side

    WOD
    8 Rounds for Time of:
    50kg Thruster, 5 reps
    25kg Sandbag Get Ups, 5 reps each side
    Run 200m
    TIME = 20.02min

    Have been experimenting the past couple of weeks and introducing movements slowly and this was the first time working with unevenly weighted load for a while, proved to be not great, during the workout was ok, but after not the greatest. Perhaps the whole combination was not right for the back, either way have pulled up quite sore and not in a good way, no where near where it was at its worst but it will set me back, I will have to take a few days off and see from there, not happy, I thought I was really on the mend, was doing what I thought was right and easing in to things, will re-asses in a few days…

    😦

    SS

  12. Brett said

    Warm up
    4 rounds of:
    16kg russian kb swings – 8 reps
    16kg goblet squats – 8 reps
    sit ups – 8 reps
    instep stretch – 15 seconds each side

    Wod
    As Rx’d – 29 minutes.

    Was a tough one glad to finish sub 30 minutes.

    Good work by all

    😀

  13. Biljana said

    Warm up
    4 rounds of
    16kg KB Russian Swings
    16kg KB Goblet Squats
    8 x Sit Ups
    Instep Stretch

    WOD – As Rx’d 🙂
    33.40 mins

    I have never loved Thrusters or enjoyed running more thna I did tonight! Sandbag Get Ups – damn tough and drew blood from me too!

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