Tues 27 Aug – Delay Donna Birthday

Posted: August 26, 2013 by ollyoz in Uncategorized

It’s Donna’s birthday today but we’ll delay this until she returns. We won’t forget!

10-1 For Time:

25m Sprints (250m, 225m, 200m, etc)

I can’t wait til we get some rowers.

  1. 13:20 RX, it was delightful 🙂

  2. Al says:

    10:30 – RX – i need to learn how to count whilst hanging out! got lost about half way through

    5×5 overhead squat
    40/50/60/50/50 – realised i couldn’t go that heavy after a running WOD! Had to drop back down to 50KG to keep good form.

    • It’s why the lifting is always BEFORE the metcon. Not a problem, good lifts though.

      • ollyoz says:

        Jon W is on leave, so he’ll get back to me when back in office. I wanted to get the DL in pre WOD, but I didnt get out of the office early enough. I think I’ll just stick to the programme so I dont overwork myself. But I was only resetting the bar and taking a couple of seconds pause, I have some straps at home which will help too, although only for heavy.

  3. Dave says:

    Than you for the gentle-ish return WOD in the sun 🙂
    10:12 RX

  4. ollyoz says:

    9:38 RX
    Good cool down

    Then Deadlift – 120/130/140/150/160kg. 5×5

    • Holy shit. Big lifts! I can’t keep good technique beyond 140.

      • ollyoz says:

        Grip was the issue at 160, had to break the five reps down after two, but I felt ok with 150. I think I’ll start at 140 next week and go up in 5kg. Also, do it pre WOD is in the evening after some rest and food.

      • If you’re breaking it down, it’s too heavy. The 5 should be done with no more than a quick 1-2 sec reset in between. You then take up to 3 mins in between sets for rest.

        As with Al, strength should be done at the beginning. If you do your WOD first then you use up creatine stores leaving nothing for the power required by big lifts.

        I’ve written the next 3 weeks of programming, all good to go. After 3 weeks, we have the competition and also 1 Rep Maxes. After that, we’ll either repeat the strength programme again or start breaking the lifts in to component parts, depending on progression.

        Heard anything back about the Level 1 course yet?

  5. Paddy says:

    12:28 RX

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