Hey guys, we’re currently running just about all our sessions at capacity. While this is a great thing I think it’s time to review our weekly schedule.
We’re thinking about shifting all our am sessions forward half an hour so we could have:
- 5am;
- 6am; and a new
- 7am
We’re also toying with an additional session at 5pm?!
These are only thoughts at this stage but I’ll put a poll up on the site and start chatting to all you guys to find out what’s going to work – Ben
Tuesday 14.8.12
A: 3×5 front squat
B: Accessory – 3×10 heavy KB swings
C: Deadlift/Burpee WOD
5 rounds for time:
- 5 deadlifts @ 110/85kg
- 10 burpees
Post loads, times and training notes to comments.
Hmm… 5am might be a bit of a struggle but I’m sure I can make it if I need to.
A: 1×5 @ 35kg, 2×5 @ 37.5kg (Have only gotten 1 set before so am slowly getting there)
B: 1×10 @ 16kg, 2×10 @ 20kg – quite comfortable will try 24kg next time
C: Deadlift @ 40kg (thanks Nay!) finished in 5.25!!!!!!!! I am so thrilled with that!!!! Really was not sure if I was going to be able to complete this one becuase of my chest condition but am thrilled with the result!!!!
I with Pru…..maybe it’s just a psychological thing thinking about getting up when the clock still has a 4 in it……but I love what we do so would suck it up!
A: 3×5 @47.5kg – increased by 2.5kg, definitely working
B: 3×10 @ 24kg
C Deadlift at 55kg finished 5:18 – Thanks Kylie for getting me through the burpees! Going to miss you overthe next two weeks training buddy!
I’m going to miss you guys too!! Thanks for the awesome last session… I don’t know if I’m going to be able to walk very well tomorrow after that one and the long unconfortable flight!
Not a fan of the clock starting with a 4 and being awake….. hmmm will think about this one… I do like the idea of 5pm – good excuse to leave work early!
A: 3 x 5 at 50kg – was hard – but good
B: 1 x 10 at 16kg, then 2 x 10 at 24 (didn’t really utilise my time here well)
C: 60kg deadlift and special pregnant burpees – but finished at 4:20 – could not believe it!
Would be keen for 7am sessions. Could do 5pm but not consistently.
A: 60kg. Don’t tuck tailbone for extra depth.
B: 24kg
C: 4:15 @90kg
A: 3 x 5 @ 50kg. Have done this weight once before but really struggled with it this morning.
B: 3 x 10 @ 28kg. Might try 32kg next time.
C: 5.05 with 60kg deads.
Also, congrats to Johnny McKee for getting his name on the board for the first time!
Thanks Pip ridiculously stoked.
A: 37.5kg, slowly but surely making my way back up to my old numbers. Struggled a little, might stick to this weight next week as well, could use some improvement
B: 1×10 @ 16kg, 2×10 @ 20kg
C: 5:32, 45kg deads
Oh and would love 6am and 7am sessions!
A: Worked up to 3 working sets at 30kg. Thanks to Coach B for the help making sure I was doing the right weight (with legit technique)
B: 3 @ 12kg
C: 45kg deads, 6 minutes flat (thanks to Pip putting up the pic cause I thought I did 7 minutes!)
Off to a conference in Europe so see you all September 1!!
A: 3 x 5 @ 120kg – felt good to be working with some weight again
B: 3 x 10 @ 40kg
C: 4:26 = Rx’d – Fast in deads but lost too much time in burpees
Congrats to Johnny! you killed it at 3:27! Awesome effort! It was so fast I questioned if I knew how to count 5. Haha
A) 3@85kg. A PB for me. And yes coach- I did it with cheeks down & elbows up! the wrist wraps help.
B) 40 kg on swings
C) 5:27 rxd. My gran coulda burpeed faster with walking stick. Blah!
Session: I would alternate between 6:00 & 7:00 in morning depending on my roster. On my days off i can attend whichever class has least support. 5:00 a.m. or 5:00pm?
Prehab and rehab only for me today.
I draw the line at 5.30. I’d be happy to train at 6am again and get an extra half hour sleep.
I like the idea of 6am sessions. Potentially could attend 5pm sessions once or twice a week.
A: 3 x 5 @ 55kg. PB. Struggle town for the last 2 reps on each set.
B: 1 x 10 @ 20 kg, 2 x 10 @ 24kg.
C: 5:11 @70kg. Did unbroken sets of deads until the last 2 rounds and could feel the lactic at the start of every burpee set.
I would definately be up for a mixture of 6am and 7am sessions… the occassional 5pm session on my way home from work would work as well.
A: 1 x 60kgs, 2 x 70kgs (PB!)
B: 3 x 24kgs (could comfortably increase that a bit next time)
C: 5:48 – first two rounds with 90kg deadlifts but it was really slowing me up… downed it to 80kgs for the final three (after advice from Coach B) and bought it home a bit stronger.
A. 3 x 5 @ 65kg. Same as last week.
B. 3 x 10 @ 32kg. Felt pretty comfortable.
C. 3.57 I think. Scaled to 90kg deads. Should have gone Rx’d, would have been much slower and hurt more. But manageable I think.
I wouldn’t be able to make a 6am or 7am class. I could make 5am, though would be a struggle and would more than likely ditch the mornings and become an arvo dude. Except on days off, cos mornings are the business.
A: 42kg – good progress with hip injury just need to rebuild strength.
B: 32kgs – I love swings
C: 5:10 RXd. First balls to wall metcon in a few months (due to managing other health issues). Am really happy to be able to RX and get an ok time despite not having been working in the lactate zone for so long. Hope I can sleep tonight.
Massive props to SuzL for a crackin effort and Louisa who smashed her old time with a higher RX weight.
50kg
28kg 1 Round 24kg 2 rounds
62kg 5.48 I think
5pm works well for me
100% sure I would not do the 5am, 7am is too late for work 
A: worked up to 3×5 @ 70kg
B: 1×10 @32kg, 3×10 @40kg
C: Scaled down to 90kg – finished in 6:59. One of the toughest combo’s to bang out I reckon. Worked on keeping good deadlift form. Also worked on not having a spit while I was doing burpees…
Sessions – I would make the most of 6am & 7am depending on work, and definitely a 5pm session if I could make it. 5am is never going to happen for me.
A: 90 and need to watch my depth
B: 3×10 @ 40
C: 3:39 Rx thanks to Erik for the count down a really fun hard WOD
First time on the board – personal goal #1
Keen on 6am sessions for sure
A: 3 sets at 90kg
B: 3 sets at 32kg
C: last time I did this I was happy with my time, but was really not happy with myself for not going RX. It’s been eating at me all this time!
Tonight I went RX and went beast on this workout. 3:46! Was really happy with my time
A. 3/5@40 probably should have pushed it up a bit more…
B. 2@24 1@28 probably could have Dane all three at 28 or maybe a bit more
C. 6 something… 55kg burpees I managed to stay pretty consistent dead lift just were not happening..
Oh and 5 am not a chance… 6.30 is perfect… Maybe more luck with three sessions at the evening sessions…
A: 80 kg
B: 28 kg
C: 5:40 @ 100 kg
A 6:00am session would be OK and perhaps a 5:00pm session once a week.
A:55kgs
B: 28/32kgs
C: 4:30 @ 75kgs really should of gone the rx weight. Would of been super hard but I think it’s possible. Had a self doubting night.
My training times are spartatic at best. Easier for me to say what I wont make. Which is 5am. All others are sweet depending on my roster that day.
A. 37.5kg, elbows up!!! Knees out!!
B. 20kg
C. 50kg, 5.08. happy with this especially after last night.
I would do one 5am, 5pm could work too.
I know for me as a working parent, mornings are a no go zone. If possible as additional PM session would be great, or an additional AM session on Saturday
I would be keen for the 6 or 7am, and the 5pm sessions would be awesome as well!