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Monday 13 December 2010

Posted by The Coach on December 12th, 2010

-UNLOAD WEEK-
WOD

For time:
Row 5km
Scale: Row 3km

Post time to comments

Jane and The Cell getting some love via CrossFit Endurance (link)

Holiday Burpee Challenge starts today. Get em done

Jeff - Sometimes you've just gotta take a knee

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13 Responses to “Monday 13 December 2010”

  1. Biljana said

    Congratulations to Teena & Craig on the birth of their dear little boy – Jack!! 😀

  2. andrew said

    WU – 800 run, mobility, CFWU x 2

    WOD – 19:31.2. Fairly happy with this, as long as its sub 20 mins since I tend to cramp up on 5k row.

  3. Pete Yeates said

    WU = Run 800m, CFWU x 2, Mobility.

    Row 5k = 21:45

    I am having a back off week, so set the drag factor to 90 (damper setting 2) and limited my stroke rate to a maximum of 12 strokes per minute.

  4. The Cell said

    What’s your 5km run time Pete?

    Jase

  5. Pete Yeates said

    Good question Jase, maybe one could be scheduled for next year? I should be able to do at least 19 minutes for the 5k, as I am basing this off the Bibralake fun run and ran just over 4 minute k’s pushing willow in the pram.

  6. Ash said

    Did 11:15 with FJ under the watchful eye of Kate.

    FJ: 19:29
    Me: 19:43

  7. Jase said

    It would be good to program in a 5km run but there’s a few issues with it.
    1) People get list running a mile around the block! 😉
    2) Feels like we’ve cheated everyone out of a coaching session when we say right 3,2,1, go. See you back here in 20! 😉

    There are ways and means though and a few mean ways 😉

    We’ll see what 2011 brings

    Jase

  8. Biljana said

    Jase …I would definatley struggle with the idea of driving down all the way to The Cell to run 5km instead of a coached training session lifting heavy sh*t …

    but…I would come down on a Saturday for a 5km time trial and then maybe an open gym session after for those who run the 5km??

    Running is my biggest ‘goat’ so I definately have to do it snd want to do more of it to improve so bring it on as mean as it is!! 😀

  9. michelle said

    Warm up: 800m row, mobility

    WOD: 5km row

    Time = 21:21

    Storm, found my last time for a 5km row – 21:04 – so no PB for me today. I definitely felt like I had a bit more in the tank today as well.

  10. Storm said

    Still a great time only 17 sec difference.
    I think next time we do the 5km we should get everyone to check there previous time so they have something to work off.

    S x

  11. Jane said

    How about 5km run tabatha – I’ve done it – its tough but a good workout 🙂

  12. Jane said

    or I also did 45s on 45s off for 5km too!

  13. Will F said

    3 burpees 🙂

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