Tuesday 24 November 2009
Posted by The Cell on November 23rd, 2009
WOD
12 rounds for time of:
25kg Sandbag Thruster, 15 reps
10kg Russian Twist, 20 reps
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No sand bag or med ball in home gym so had a “sub” fest
swapped sand bag for 30kg barbell
did Russian twists with 10kg plate
only broke 2 sets thrusters, reps as rxd
21.31mins
22mins 40secs for the WOD….am losing it!
thought id do my own wod;4rnds 4 time
500mt run
100 skips
25 situps
15 pushups
10 forward lunges 5ea leg(8kg)31.43
5:00 am – walk fm port beach to cottesloe and back. swim 500m
09:00 steve cotters KB course – excellent & dare i say good value. 4 hrs of intense tuition, exercises and drills by a true professional who knows his stuff and brings across his genuine love for what he does. inspirational
BTW no KB drills or pullups in tommorrows WOD guys..my hands are red raw
Talkl about red raw! You should see my hands, and Jason’s are not too far off mine!
Training:
Warm up
Skipping
Mobility work
KB warm ups
Then:
FOR TIME
RULES – Single arm or two handed swing permissible, russian swing only.
24 KB swing, 1000 reps
TIME = 40.16min
Then:
“Finisher”
FOR TIME
50 Burpees
TIME = 2.20min
* Left it too long before I taped up hands, silly me, it let me down, lungs were fine, grip was ok also towards the end, the hands were just rotten!
Burpees were easy!
SS
Warm Up
Skipping – Mobility Work- Sanity Check (which i failed)
Then for time…………
1000 KB Swings – 16Kg
Time = 42.06
WOOHOO MINT
Then finisher for time……
50 Burpees
Time 3min + something
Hard, I lied down after 35, the little fairy on my shoulder (Stef) motivated me appropriately to get up and finish the 50.
My hands are sore and while there was some movement, they remain intact.
DUH did it again forgot to put my name to my Workout.
Storm
Did this at home in my garage gym with the following subs
WOD
12 rounds for time of:
12kg Kettlebell Thruster, 15 reps
10kg Russian Twist, 20 reps with weight plate
20mins 57secs
What a great WOD…to finish and hope to never do again
W/U: 800m run, mobility
WOD:
12rnds for time
15kg sb thrusters x15
5kg med ball russian twists x20
26.46min
AM Session Port Beach
Dan 3km run /Elle Bike
max dead hang pull-ups (28reps)
straight to max push-ups (50reps)
Dan 3km run / Elle Bike
Time: 30:11 min
PM
Dan
WOD As Rxd
12 rounds for time of:
25kg Sandbag Thruster, 15 reps
10kg Russian Twist, 20 reps
Time: 17:30 min
Elle
8 rounds
4kg d.bells, 15 reps
5kg R. Twist, 20 reps
Time:13:50 min
post WO: roller
Warm up:
800m run, mobility
2 rounds
10 x Push ups
10 x Lunges
10 x (imaginary) Thrusters
WOD:
12rnds for time
sub Pushups for thrusters x15 (knee issues)
10kg med ball russian twists x20
17.30min
*** very frustrated at not doing the thrusters.
Jase
Did the 24kg kb swings with Stef and Storm
but only got through 750 before my 5pm
clients came in. Phew, that was lucky!!
Grip was ok. Hands are blistered, swollen and sore but intact. Woohoo. Felt this one most in my lower back. I’ve never actually had a cramp in my spinal erectors, but got one today. It sucked
Im pretty stoked that this is my 3rd day in a row of training. Haven’t done that in
months.
We like to test out WOD’s before throwing them into our program. Needless to say, this one won’t be appearing on the 23rd December as planned. Consider the bullet dodged guys :-p hahaha
Warm up – 800m run, mobility drills, 2 rounds of 10 push ups & lunges, 1 round air thrusters LOL
WOD – scaled – 8 rounds for time of:
15 x 15kg Sandbag Thrusters
20 x 5kg Med Ball Russian Twists
12:05 min
….and
Jase, Stef & Storm …that KB WOD was mad today..props to you all for giving it a crack and even better- you’re not giving it to us!! MINT!!!!!
Paul – Watching you grind through to the end of tonight’s WOD as Rx’d made me reflect on these quotes I read recently:
Man imposes his own limitations, don’t set any!
If it comes easy, it’s not worth having.
Pain is temporary…Quitting lasts forever!
So proud of you digging deep in the hardest moments of tonight’s WOD to get it done. Awesome!!
Warm up
800m run (so good I kept up to Luc and Will!) whoo hoo!
mobility drills
WOD:
12rnds for time
10kg med ball thrusters x15 (knee issues)
4kg med ball russian twists x20
19.59min
A sign when you need some crossfit in your life
http://media.peopleofwalmart.com/wp-content/uploads/2009/11/573.jpg
(this one is for you Gus – could pair up with the “why you are fat” website you posted awhile back!)
whoops, no knee issues for me! I borrowed Bliss’s text and forgot to delete that part!
Thanks Biljana,Dan,Elle,Bliss and Stef
for helping me through it felt like eternity
Cheers