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Wednesday 19 January 2011

Posted by The Coach on January 18th, 2011

4 rounds for time of:
24kg Walking Russian Kettlebell Swings, 100m
Run 400m
Push Ups, 10 reps

Post time to comments

Queensland Flood Appeal Cupcake Bake Off – Get on Board!!


18 Responses to “Wednesday 19 January 2011”

  1. The Cell said

  2. Pete Yeates said

    Good clip 😆

    Warmup = Run 800m, Mobility, CFWU.

    WOD as Rx’d = 24:19

    Mary-Anne, it is really refreshing to see you, having an obvious natural sporting ability, still pushing your physical, mental and emotional limits in every WOD. Keep up the inspiring work. 🙂

  3. Andrew said

    WU – 80 cal airdyne, CFWU, mobility

    WOD – 4 rft of 100m walking 24kg kb swing, 40 cal airdyne, 10 x pushups


    I note fm mary-anne’s powerhouse performance there is a strong correlation between grunting & results – at times it sounded like a wimbledon ladies single final. good work

  4. Mary-Anne said

    Sorry guys, I contravened the “no grunting” policy this morning(see Planet Fitness clip). I felt like my spine was going to snap on the KB swings until Stef corrected form…its all in the hips?!

    Thank you so much for your support guys.
    I sent a msg to coach after the WOD today noting that PB’s are hard to achieve without the constant support and push of the athletes around you. I feel happy to achieving my personal goals, but eternally humbled by the calibre of those we train with.
    Love you guys! 🙂

    12kg KB walking russian swings, 400m run, 10 pushups x 4
    Started on 16kg, had to swap after 1st round.

  5. The Cell said

    How we will miss you Andrew! Andrew is going away for work (temporarily of course) but for an extended period of time, hope you are safe and continue training and posting comments my friend!

    Be safe, travel well!



  6. Mary-Anne said

    Andrew… “FFS!” We’ll miss you x

  7. Will F said

    Hurt locker this morning due to excessive training, but pulled through…

    Warmup = Run 800m, Mobility, CFWU.

    4 RFT of
    10kg KB walking russian swings, 400m run, 10 pushups x 4

  8. stef said

    Warm up:
    1000m row
    mobility drills
    1 x CF warm up

    Headstand practice (from 2 abmats)
    3 x 5
    3 x 5 (1 x abmat)

    3 x 5 @ 150kg

    1-2-3-4-5-5-4-3-2-1 reps of:
    45kg thruster
    tuck sit pull ups, 3 reps
    strict pull ups, 3 reps
    gymnastic kipping pull ups, 3 reps
    butterfly kipping pull ups, 3 reps
    So 120 total pull ups, 10 rounds effectively, 12 pull ups each round
    Time = 13.13min

    1Rm max weighted push up
    = 45kg


  9. Jane said

    great work Mary-Anne sounds like you are “on-fire” at the moment 🙂 p.s. bringing books in tomorrow am

    will miss you Andrew, but I’m sure you’ll keep posting 🙂

    on another high note, I managed to get my bike shoes on this morning and bash out a short session on my windtrainer 🙂 foot ok, but bloody hell time off the bike = lots of pain on return!!

  10. Vicki said

    I faced the demon called running again this morning. Well, I halved the distance but still, I will never be the gazelle (more like a stoned hippo, but hey, you work with what you have!) … I really dislike running. I scoffed when Adrian said he “looked forward” to the runs after the kb’s. Turns out I should NOT have scoffed! The run was the best bloody thing about this wod!
    23:08 with 200mt runs and a 10kg KB. Started at 12 but it just didn’t gel.
    Kinds fun when it was over!

  11. Vicki said

    Kinda fun that is…

  12. Graeme said

    Hmmm .. Appropriate post steve, frustrating nite tonight
    WOD 4RFT
    100m KB walking swing
    (1st 24kg back felt really tight and uncomfortable, 2nd 16kg, 3rd 2×8 dumbbell lunges, 4th KB 16kg)
    400 run
    10 pushups

    Grinded out a 34:59, basically very frustrating and annoying hit it done but in control but like steve said, every day can’t be a PB right?

  13. Adam Piller said

    I could hardly squeeze the throttle on the bike after this one!! Hard on the grip for me!!

    Good work by all tonight

    As rxd 22.43mins.

  14. Graeme said

    Oh and biljana, thanks again!

  15. Biljana said

    Just letting you know that the white mobile left on the kitchen bench is mine – Damn!! Can you please put it away for me and I’ll collect when I am next in – thanks. 🙂

  16. Storm said

    Mr Towler I do not remember you gaining my permission to be absent for any period of time.

    You will be missed but I do require a note.


  17. Nick D said

    WOD 4RFT
    100m KB walking swing (20Kg kettle bell)
    400 run
    10 pushups

    time: 20minutes something

    A fun WOD but my back was FUBAR until Steve told me to pelvic thrust like a champ 😀

  18. Nick D said

    Oops make that 50m KB swings

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