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Thursday 30 June 2011

Posted by The Coach on June 29th, 2011

WOD
“LUCE”

3 rounds for time of:
Run 1km
10 Muscle Ups
100 Squats

If you have body armour or a 10kg weight vest, wear it.

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17 Responses to “Thursday 30 June 2011”

  1. Laila said

    How massive are Raj’s triceps???? 🙂

  2. graeme said

    how massive is that look !

  3. Laila said

    Don’t mess with “the Raj”! 🙂

    Hey Batty, you playing in the morning sesh tomorrow…5:30am??? *bads eyelids and cheekily grins* Go on!!

  4. Laila said

    oops…meant to be bats eyelids

  5. Raj said

    hahaha GRRRR LAILA!!!!!!!!!!!!!!!!!!

  6. dave said

    scaled to 400m run, muscleup progressions, 50 squats
    23:58

  7. Ash said

    Yo Storm,
    Don’t let Jade scale to much, she’s a lot tougher that she looks!! Wish i was home for this one!

  8. Laila said

    This morning’s WOD broke me. It’s a lesson for me…no dinner the night before and 3 hours sleep two nights in a row is not conducive to strong training. Mentally I felt strong, physically, my body didn’t want to play the game. I was all geared up to wear a weighted vest…thanks Stef for keepin’ it real for me. What was I thinking? Coach always knows best 🙂

    WOD: “Luce”

    1st Round:
    1km run
    10 jumping muscle ups
    100 squats

    2nd Round:
    1km row (swapped to row, back got tight on run)
    10 jumping muscle ups
    100 squats

    3rd Round:
    1km row (swapped to row, back got tight on run)
    10 jumping muscle ups
    100 squats

    Time: 39:27min…very disappointing

    Thanks for the extra time to finish too, Stef.

    Awesome work Ian, we shall call you “Bullseye” from now on…you run like the wind!! 🙂

  9. graeme said

    miss training with you laila, you are a gun!

  10. Ian D said

    Man this cross fit stuff is addictive…..This is my fourth week and im hooked.

    Today 3rds for time
    1km run
    10 progressive muscle ups
    100 squats

    I think it was around 28mins 30 secs ????

    Feeling great.
    Laila i think you raised a great point about sleep.Its not only the amount of sleep but the quality also.This is an area I specialise in with the mining industry.On average we need 7 – 8 hrs sleep.Current studies show Australians only get 6hrs , therefore affecting productivity ,exercise and wellbeing.reduced sleeping hours has been linked to obesity and,cancer and heart conditions.If you would like more information email at ian.dunican@riotinto.com .I have also sent Jason and Stef some information on this.
    Cheers

    Ian

  11. Laila said

    Graeme, text me your schedule next week…let’s see if we can synchronize a sesh…0412 593 042. Then we can play!! 🙂

    Ian (Bullseye) Dunican…you’re a legend! I remember coming across sleep deprivation research in my studies and the long term effects it can have on our performance and more importantly health. I have been caught up in life for the past couple of weeks and when I can’t fit everything in my day the compromise is less sleep. Not a good trade-off as I found this morning. I will email you for more info…you’re awesome!

  12. Travis said

    WOD: “Luce”

    1st Round:
    1.6km run (my mind wasn’t on the ball, accidentally ran the 1 mile loop)
    10 jumping muscle ups
    100 squats

    2nd Round:
    1km row
    10 jumping muscle ups
    100 squats

    3rd Round:
    1km row
    10 jumping muscle ups
    100 squats

    Time: 39:30ish

    I’m happy with this time, was focusing on running technique more than anything and felt comfortable through all of the runs.

  13. Warm up:
    1000m row
    Mobility drills
    3 rounds of:
    10 strict pull ups
    10 HSPU with 1 x ambit
    10 GHD sit ups
    10 Hip ext
    10 bar dips with 12.15kg DB
    10 OHS with 20kg bar

    Then:
    Power clean
    3-3-3-3
    70-70-70-80kg

    Press
    5-5-5
    45-50-55kg
    10-7-4 reps @ 40kg

    Then:
    For time of:
    10-7-4 reps of:
    70kg front squat
    15-10-6 reps of:
    32kg American swing
    20-15-10 reps of:
    24″ Box jump
    TIME = 5.50min

    Finisher
    50 Tarzan pull ups

    *Ian, you truly are a legend!!

    🙂

    SS

  14. The Cell said

    WOD – As RXD
    3 Rounds -1000m run, 10 muscle ups, 100 squats

    23 ring MU + 7 Bar MU – 48.50

    so stoked, As RXD with MU – BAM !!!!

    Batty

    Oh and special mention – Matty As RXD 46.20

    so do your first MU ever and then nail 30 in a WOD – love your work Matty G

  15. Laila said

    OMG! What’s in the water??? Phenomenal effort from both of you! Batty – you’re mintox! And Matty…really??…first one ever tonight and then 29 more to follow it up??? MIndblowing!!! And a little freakish! Not that I’m saying you’re a freak 😉
    Very inspiring both of you! 🙂

  16. michelle said

    Laila, it was the power of having Raj in the photo of the day 😉

  17. Bliss said

    Nice work Matt and Batty. 🙂

    It was impressive to watch. Well done.

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