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Wednesday 12 January 2011

Posted by The Coach on January 11th, 2011

5 rounds for time of:
60kg Power Clean, 15 reps
Hand Release Push Ups, 25 reps
Double Unders, 50 reps

Post time to comments

How Eating at Home Can Save Your Life

Enzo & Rod Going Head to Head


25 Responses to “Wednesday 12 January 2011”

  1. graeme said

    woo-hoo, first sesh back for 2011,
    only so much surfing you can do and so many bintangs you can drink right ?
    im back and cant wait, see you all at 530!!

  2. Vicki said

    Oh, so I won’t be walking this week either …:-)

  3. Jane said

    had to swap some movements because of my toe, but still managed to work very hard!

    5 rounds of
    15 x pull ups with orange band – all kipping unbroken 🙂
    25 x hand release pushups – these were tough
    20cals on airdyne
    20mins 14secs

  4. Pete Yeates said

    WU = Skipping, Burgener, Mobility

    WOD scaled to 45kg’s = 21:07

  5. Steve said

    That bloke in the picture with the grey hair would be so much faster with some hair on his top lip… Bring it back Rod- I know you want to!

  6. Bliss said

    Please Rod.

  7. Joe said

    W/up – Skipping, Mobility and Bergner

    WOD – 15 x Powercleans (scaled to 40kg)
    25 x Hand Release Pushups
    50 x (Bloody) Double Unders – lost a lot of time here.
    But I’m better than I was before X-mas.

    Time: 32:01 (Thats it my new challenge is double unders practice nightly & they will be my biatch!)

  8. Joe said

    * Rod, I must agree the aerodynamics of a mo will give you a bigger edge both; Mentally and Physically! You da man! I missed it previously, but have been told its a must see.

  9. Jane said

    Hey Joe I included doubleunders everyday as part of my warm up only for a few mins & this has made a massive difference to my ability to do DU – some days I was useless and other days I was fab – but over a period of time I was able to get consistent reps out

    My unbroken DU PB is 48 🙂

  10. Joe said

    Jane thanks for the tip. I will take it onboard and continue on my happy jumping way. Cheers

  11. The Cell said

    I agree with Jane, Joe. I did the same with dble unders and they improved dramatically. I would start with 100 single skips as a bit of a warm up and then try to do 10 consecutive dble unders. I’d repeat that 3 times. If I was on 9 and missed one, I’d start from 1 again. If I got all 3 x 10’s out with no prob’s, I’d increase to 3 x 12 and so on until I got bored at 20.

    You can start wherever you like, 10 was just the number I struggled around.

    Jase 🙂

  12. The Cell said

    Trained with Adrian and Jas today…

    Warm up:
    skipping / mobility

    Five rounds for time of:
    10 Wall climbs
    10 Toes to bar
    20 Box jumps, 24″ box
    TIME = 17.02min (should of been sub 15mins)

    50 x strict pullups

    Good times, now bring the Mo back…


  13. The Cell said

    Trained with Adrian and Stef today…

    Five rounds for time of:
    10 Wall climbs
    10 Toes to bar
    20 Box jumps, 24″ box
    TIME = 21.03min

    Pretty happy with that one. I thought the wall climbs wouldn’t be too bad…………… wrong was I! They’re tough. Very tough.

    Jase 😉

  14. Will F said

    WU = Skipping, Burgener, Mobility

    WOD scaled to 35kg’s = 26.04

  15. adrian said

    trained with Jase and Stef. Well they trained and I lagged behind. All I could think was how easy Chris Spealler made this workout look on the video. And Stef completed it easily as well. As Glassman says, “we fail at the limits of our experience” so I guess I have to push out the boundaries of my experience.

    If anyone wants to read an intersting book I have a biography or Percy Cerruty that I have just finished. If you don’t know who he is google him. Or ask Risely….

  16. Laila said


    TODAY…I CLIMBED THE ROPE!!!!!!!!!!!!!!!!!

    Can’t wipe this smile off my face and like a big girl am choking back tears! So excited!

    Steve, bit lost for words. Thanks for the opportunity and the invaluable mentoring.

  17. Mary-Anne said

    5 RFT
    15 x power clean 24kg
    25 x p/ups
    50 x double unders

    16:25 mins

  18. Adam Piller said

    I went old school today

    10 push ups every minute for an hour

    Last 10mins was a grind

  19. Storm said

    I like it Adam, I like it.


  20. Joe said


    I told you, “you can do it!” Nice work, now if you can figure out how to be able to use your hands – with those blisters you’ll be doing fantastic. Congrats!

  21. Jane said

    Well done Laila great work – very happy for you 🙂

  22. Jane said

    Adrian – I’d like to borrow the book – thanks

  23. graeme said

    soooo good to be back !!

    5 RFT
    15 x power clean 40kg
    25 x Hand Release PushUps
    150 x skips (DU x 3)


  24. michelle said

    Woo hoo – Congratulations Laila!!!

    Warm up: Skipping practice, mobility, Burgener warm up

    WOD as Rx’d

    Time = 19:53

    Got my double-under mojo back in time for this WOD, which made all the difference.
    It was great to Graeme back with the 1730 crew – awesome work by everyone this afternoon!!

  25. Glen Lewis said

    Congratulations Laila.

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