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Saturday 29 January 2011

Posted by The Coach on January 28th, 2011

WOD
5 rounds for time of:
24kg Russian Kettlebell Swing, 30 reps
Pull Up, 30 reps
Run 400m

Post time to comments

Adella - Double Unders

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5 Responses to “Saturday 29 January 2011”

  1. Jane said

    Just been out and done some bike intervals I got better but overall not a great session will take me a little bit longer to get back into the swing of being on the bike, I’m dreading starting to run again as I know that is going to feel really hard after a couple of months of no running 😦

    On a more positive note I have been practising my dead hang pull ups and managed to do 1 x 5 & 4 x 4 this morning 🙂

  2. graeme said

    WOD As Rxd 35.47
    well done all some real determined and gutsy efforts this morning

  3. The Cell said

    Great work on the dead hangs Jane. The running will come back pretty quickly.

    Some big efforts on todays WOD from all crews. I trained with the delightful 7am crew, led by the ever watchful Storminator ( 😉 ) and Adrian

    WOD as Rx’d: 32.30.

    Hands started to feel the pinch in rnd 3 and it became a case of finishing without tearing. I haven’t torn a hand in a while and was determined not to today. A tear is an injury and it affects your training. Not smart. So anyway, spent a good portion of rnds 3, 4 and 5 doing pull ups with fingers only and applying tape in rest periods. Was down to 3-5 reps of pull ups in rnds 4 and 5.

    Felt pretty good about my time, that was until Rhys kicked my butt and Dan totally wiped the floor with me! Batty was breathing down the throat of my time too. Bad MOFO’s 🙂

    A couple of big stacks from the pull up bar today. Fortunately no serious injuries, but some big bruises. A timely reminder to control your kipping (not that those today weren’t, just a reminder 🙂 ). A kip isn’t flailing about and/or swinging uncontrollably. It’s a totally controlled movement that you can stop at any time. Controlled by the whole shoulder girdle including the scap’s and lats, not your legs. AND come down from the bar before you hit failure. It’s not much fun hitting failure when you’ve got one leg in a band. Safety is far more important that time. Live to fight another day.

    Jase 🙂

  4. Biljana said

    Tough tough WOD to come back to today after a week AWOL but realy happy grinding it out and very proud of both of my boys finishing it too. Thanks for the encouragement Storm – really helped and thanks for the Caffeine Jase – went down a treat! My time 35mins something I think ….and Batty …Just awesome mate!! Inspiring! I will catch you one of these days! 🙂 Great job everyone!

  5. Nicole said

    Ahh….. Such a great suprize to get to see some of you at Jacobs Ladder today guys:-)) Next Sunday if your heading to Cott I will org to come train with you 🙂 have a great Sunday !!!

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