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Monday 14 February 2011

Posted by The Coach on February 13th, 2011

WOD
5 rounds for time of:
32kg Russian Kettlebell Swing, 30 reps
Burpee, 30 reps
Sit Up, 30 reps

Post time to comments

The Hurt Locker

Don't mess with the Rhodesian Rocket

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5 Responses to “Monday 14 February 2011”

  1. Enz said

    Week 4

    Boys finished up their last week of Fundamentals. This session had Jason improving all of the basic technique of push ups, sit ups and squatting. A few tweaking here and there and all of a sudden, pretty much all the boys were keeping their chest out when squatting, getting lower than 90degrees and hand release push ups were coming up strong and straight!

    First time I’ve seen the butterfly situp, with the soles of the feet flat up against each other instead of down and on the floor. It opened up the hips and had the boys using their core a lot more

    Moving to the WOD, jase had them work in two groups. One group cheering on and the other working.

    WOD:
    500M Row
    40 Air Squats
    30 Sit Ups (butterfly)
    20 push Up
    10 Pull Ups

    Some great times that the boys put through and to be able to push through it without them being shown the proper way (yet!) to kip on the pull ups or how to row.

    There were 3-4 of the boys quite able to do pull ups without bands, which i found pretty impressive, although when it came down to the WOD, they were struggling to finish their 10.

    The rest of the boys who weren’t working showed a great team spirit to push them through though and with each group, there was 1 boy each who needed a few go’s before he could lift himself up for the final pull up! All through it, the rest of the guys were cheering him on, encouraging him and most of all congratulating him for finishing up! The team work is awesome and the encouragement is second to none!

    I brought the boys to The Cell to show a different way to train, a different way to get stronger and faster and a different way to push each other mentally, as a team. 4 weeks in and 6 weeks to go, the boys are already surpassing all my expectations!

    Can’t wait for the season to start 🙂 Until next week!

  2. Will F said

    Warmup: 5min skipping, 1x CFWU, Mobility
    WOD: 16kg KB – 27.04

  3. Bliss said

    Warmup:
    5min skipping, 1x CFWU, Mobility

    WOD:
    as r’xd about 26mins…burpees are fun aren’t they???

    Good fun coach Kate and the lunchtime crew. 🙂

  4. Pete Yeates said

    AM = WOD as Rx’d = Just under 20 minutes. Bliss I agree, burpees are way fun 🙂

    PM = Squat 45, 65, 75kg, KB press 20, 20, 20kg, Handstand hold.

  5. Jason R said

    Ride to work AM: 26 Kms

    Ride to Cell PM: 22 Kms
    Mobility
    1 x CFWU

    Wod:
    5 rounds for time of:
    32kg Russian Kettlebell Swing, 30 reps
    Burpee, 30 reps
    Sit Up, 30 repsTime: 23:35 ish
    Burpees are about as much fun as watching an Ashton Kutcher movie while wearing a wet pair of underpants.

    Pete Yates you are an absolute inspiration and testament to the fact that focus on the technical leads to performance of the incredible!

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