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Tuesday 14 December 2010

Posted by The Coach on December 13th, 2010

-UNLOAD WEEK-
Deadlift
3-3-3 reps @ 60% 3RM

Post loads to comments

Then

WOD
2 rounds of:
5 Hand Release Push Ups
Sprint 100m
10 Hand Release Push Ups
Sprint 100m
15 Hand Release Push Ups
Sprint 100m
20 Hand Release Push Ups
Sprint 100m

Post time to comments

The Sunday morning outdoor sessions at Jacob’s Ladder should continue. Yes or No? Post thoughts to comments

Jono, hot on Andrew's heels in the farmer's carry

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24 Responses to “Tuesday 14 December 2010”

  1. Andrew said

    Nice photo – Johno eating my dust – unfortunately this was at Round 1 and by Round 5 it was me eating his dust..Anyway I will get this one framed..

    yes – please keep the Jacob’s Ladder sessions. I had to skip Sunday’s session as I was a bit sore from a hard week topped off with Smokers Challenge but looking to go this Sunday

  2. Laila said

    Please please please yes! I love outdoor sessions and Jacob’s is a refreshing change. It sets me up physically and mentally for the week. A big resounding YES from me!!! =)

  3. Jase said

    Thanks guys. We need the feedback bcos after 2 weeks of little interest we’re not sure of the value. Many asked for outdoor sessions yet those same people haven’t turned up yet. I think they’re the same ones who asked for skills sessions and didn’t come to any 😉

    We’ll keenly await the responses.

    Jase

  4. Jase said

    BTW Andrew, I have it on good authority that was round 3 and Jono was lapping you 😉

  5. Andrew said

    BTW Jase I caned him on the row this a.m. It may be a big boy’s advantage but at my age I have to take what wins I can get…

  6. The Cell said

    Bam! Take it mate. Take it 🙂

    Jase

  7. Jonno said

    Another well fought battle unlike this mornings row were i did get a fair caning hats off to you Andrew.

  8. michelle said

    I definitely want the outdoor sessions to stay. Due to circumstances outside of my control, I haven’t been able to make the last 2 sessions, will be a regular from now on.

    I think the time of day may put some people off, particularly given the time of year.

  9. The Cell said

    Thanks Michelle.

    If you think a different time or a different day guys, please let us know when.

    Jase 🙂

  10. Jane said

    Phil definitely wants to attend the Sunday sessions, but isn’t able to until the new year – I may even turn up every now and then too 🙂

  11. Elle said

    Dan & I say a BIG YES too!!
    We also haven’t been able to make it due to other commitments at this busy time of year, but after Chrissie, we will be there with Bells on!

    Thanks for a cracking Xmas Party again Coach’s – we feel so lucky to be part of such a positive, giving, motivating community – can’t ever thank you guys (& gals!) enough 🙂

    Elle xx

  12. Pete Yeates said

    30 minute run at a medim pace.

  13. Amith said

    UNLOAD WEEK-
    Deadlift
    3-3-3 reps @ 60% 3RM (65kg)

    Then

    2 RFT

    5 Hand release push Ups
    Sprint 100m
    10 hand release push Ups
    Sprint 100m
    15 Hand release push Ups
    Sprint 100m
    20 Hand release push Ups
    Sprint 100m

    Time: 7.45 mins

    Thanks for the extra push this morning capitano smasho !!

  14. michelle said

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

    Strength: Deadlift
    3-3-3 @ 60kg

    WOD as Rx’d

    Time = 9:12

    Good work 0630 crew!

  15. Andrew said

    WU – 1km row, CFWU, mobility

    DL – 3 x 3 x 100kg

    WOD – as rx’ed 7:46 ( a sec behind amith) death race 2000 for the last 5 m

    Was i dreaming or was it a case of when i went to bed it was conventioanl push ups and when I got up they were hand release..

  16. The Cell said

    They are what they are, accept and embrace your circumstances and the environment which houses your existence. The foundational principle of survival for all living beings is adaptability…

    😉

    SS

  17. Laila said

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

    Strength: Deadlift
    3-3-3 @ 55kg

    WOD as Rx’d

    Time = 9:41

    Gutted with result and wanted to run it again to better it. Could of/should of pushed harder! Feel like I’m always chasing “next time”.

    6 burpees completed =)

  18. Mary-Anne said

    deadlift 3/3/3 @ 60kg

    WOD time = 08:43
    Difficult to not automatically roll thru the p/ups, the release makes it a lot more challenging.
    Thanks steve, 6.30 crew.

  19. Will F said

    6 Burpees

    For me Sunday isn’t the best day for the outdoor sessions.

  20. The Cell said

    Warm up
    Running
    Mobility drills
    2 x Bergener with 20kg bar

    Then:
    3 x 100kg Deadlifts on the minute every minute for 10mins
    *Still light here and readjusting hips and spine to avoid over extension…

    Then:
    7 RFT of:
    start from seated position rope climb, 1 ascent
    5 x HSPU (to 1 x abmat)
    1 minute rest
    TIME = 14.02 min – took me nearly 2mins to get the last 2 HSPU’s out 😦
    4 of the 7 rope ascents were no legs used to clumb the ropes and two of those were legs in an L-sit position.

    Stretch

    SS

  21. Nick D said

    How do these hand release pushups work?

    Sounds like a fun WOD today!

  22. Ash said

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

    Strength: Deadlift
    3-3-3 @ 85kg

    WOD as Rx’d

    Time = 7:26

  23. Mary-Anne said

    i rate outdoor training any day, but maybe saturday’s or later sun work? Last two wks have had big commitments, but i’ll be there for sure in new year. Appreciate you putting the effort in for variety/change.

  24. The Cell said

    52km bike ride
    26km average (still searching for my bike legs, they are somewhere, the average will increase with time)…
    TIME = about 1hr 55min

    SS

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