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Friday 03 December 2010

Posted by The Coach on December 2nd, 2010

Power Clean
3-3-3 reps

Post loads to comments

“Death by 10m”
Set up cones 10m apart
Start the clock
In the 1st minute, run 1 length
In the 2nd minute, run 2 lengths
In the 3rd minute, run 3 lengths and so on until you cannot complete the required lengths within the minute

Post lengths to comments

Guest day tomorrow! Bring a friend, a work colleague or a family member and introduce them to a new way of life. Give them the gift of health, fitness and well-being.

Storm on the inside for a change ๐Ÿ˜‰



15 Responses to “Friday 03 December 2010”

  1. andrew said

    WU – 800m run, CFWU. mobility, Burgener WU

    PC – 3 x 60/67.5/77.5kg

    Death by 10m – 14 rds

    Had not done this before so needs a bit of strategisation methinks. Maybe another round next time but thats it I would say

    I should have touched the van BEFORE I did this and not after… ๐Ÿ™‚

  2. andrew said

    btw stef you need to go back to blue (it was so YOU)

  3. michelle said

    Warm up: 800m row, CFWU x 1, mobility, Burgener warm up x 1

    Strength: Overhead Squat
    5-5-5 @ 30-35-40kg

    WOD: Death by Burpee
    14 rounds completed

  4. Mary-Anne said

    Warm Up = 800m run/1x CFWU/mobility

    Power Clean 3/3/3 = 30/37.5/40kg

    “Death by 10m” = 15 rounds

    lost concentration at round 13, didnt know which end to finish at (!!!). Finished just short of 16.
    So if there’s a strategy Stef, Andrew, is it the same for each athlete, or varies according to fintness level, height, recovery rate, etc…? I like a little rest at the end of each minute…same theory as 10 min cat-naps under the desk on a long day at work, you with me?
    Have a good weekend guys – hope to see you at Jacobs Ladder.

  5. Pete Yeates said

    WU โ€“ 800m run, CFWU. mobility, Burgener WU

    PC โ€“ 3 x 55/60/60kg

    Death by 10m = 16 rds

  6. Andrew said

    mary-anne – i talked this thru with stef at the end and it seems logical that (any) one tries to run at an even pace – perhaps allowing a few secs turnaround at the end – so that you keep your HR low and gradually ramp up as the rounds increase. i tried one of the middle rounds (11??)to go faster and rest more and never really recovered. so next time i will work on seeing what my splits need to be and take it from there. as you say may be horses for courses but this is how i believe it would work best. ps and touch the van before you start!!

  7. The Cell said

    The van shall set you free… Mary-Anne, it probably does vary, will discuss with you on Sunday, at Jacobs. Remember in training we play to what we could and know we could be better at, in competition, we do whatever we can and play to our strengths to obtain the best possible results (within technical parameters and the ‘rules’ of course)…

    Warm up:
    4mins airdyne
    Mobility work

    4mins airdyne of 20sec/10sec (no pedalling on 10sec rest)
    Calorie goal for 4mins: 100cal
    Actual calorie for 4mins: 104cal

    2mins rest

    Tabata rowing
    4mins of 20sec/10sec
    Meterage goal per 20sec block: 90m (intrinsically this should of been 100m, but just backing off a touch with my back)
    Rd1: 101m
    Rd2: 103m
    Rd3: 101m
    Rd4: 90m
    Rd5: 103m
    Rd6: 98m
    Rd7: 98m
    Rd8: 96m

    2mins rest

    4mins airdyne of 20sec/10sec (no pedalling on 10sec rest)
    Calorie goal for 4mins: 100cal
    Actual calorie for 4mins: 94cal

    Legs, glutes, the whole lot hurting

    Stretch / mobilise


  8. Laila said

    Warm Up = 800m run/1x CFWU/mobility

    Power Clean 3/3/3 = 29/34/29kg
    Really need to tidy up my technique on PC’s before I add any weight. They are messy and don’t feel right.

    โ€œDeath by 10mโ€ = 14 rounds

    Like Mary-Anne, I thought having longer recovery periods at the end of each round would be the go, but as Andrew said, recovering with an already elevated HR was hard. Would be interested to run this again with different strategy. Had fun!

    Mark was a champ running these stages in doubles! Impressive!

  9. The Cell said

    What happened to you last night Laila????

    Jase ๐Ÿ™‚

  10. Laila said

    Hi Jase

    I had tickets for theatre last night. I didn’t mention it because athletes had already signed up for the sesh and I didn’t want you to change the date and muck them about. I still badly want to get up the rope…just might not be before Christmas ๐Ÿ˜ฆ

    thanks for checking in =)

  11. Mark Daya said

    Hey hey,

    I tried doing doubles every minute due to time constraints and the following is what i found, physically and then mentally;

    physically: lactic acid hit me soo hard and came on extremely suddenly (round about the 5th minute ie 10 laps). Having previously been a 13 beep test runner, i was astonished at how my body was unable to deal with the l.a and the mental strain it bought on.

    mental: this was my favorite part. I began having flashbacks to police academy training. Everything from the smell i got through my nasal passages through to almost swearing I was in the same room at the academy. Once good old mr l.a came along, i went from being poised and confident to extremely uncomfortable with my inability to push. With the beep test, the l.a builds up slowly – with the death my 10, no way – its a completely different beast.

    Always such a pleasure doing the 6.30 class with the usuals.

  12. Mark Daya said


    death by 10m = 16

  13. Mary-Anne said

    mark, you really need to be “sick” on the 11th ๐Ÿ™‚

  14. Biljana said

    Power Cleans 3-3-3 @ 45-50-55kg

    WOD – Death by 10m – 12 rounds

  15. Laila said

    Mark, we won’t tell ๐Ÿ™‚

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