Sunday 15th March 2009 - The Cell

Time: 7am

Back Squat
5-5-5 reps

“Helen”
3 rounds for time of:
Run 400m
24kg Kettlebell Swing, 21 reps
Pull Up, 12 reps

Sunday 14th December 2008 - Cottesloe Beach

Time: 8:00am

Warm up
Med ball rugby - 10mins

The Introduction - KB Complex
10 x single arm swings
10 x goblet squats
10 x deck squats
10 x halo each direction
10 x clean & jerk each hand
10 x snatch each hand
10 x OH lunge each hand
10 x around the world each direction
10 x figure 8 each direction
10 x push ups on KB

Rest 3-5mins

The Pain
Teams of 2 - RACE TIME

P1 sprints 200m whilst P2 executes hover to push up
Each person to complete 2 x 200m sprints
Team who completes this first wins

Rest 3-5mins

The Punishment
P1 piggie backs P2 - 50m, P2 then completes 10 burpies whilst P1 rests, then P1 piggie backs P2 back to starting point, THEN swap. This would equal 1 x round.
Each team must complete 2 x rounds FOR TIME - team who completes theis first wins

Rest 3-5mins

The Finisher
30sec / 30sec frog jumps - 4mins - AIM: 25 jumps min per 30sec block
2mins rest
2 Rounds

Sunday 31st August 2008 - City to Surf

Time: 8:15am
Competitor Number: 4892
Race Category: 12km Run, Group B (48 - 58min)
Official Website



Compare to last year.

Taking my own advice from last year, I have some better running shoes and selected a faster group. Will try to start close to the front of the group and pick someone's shoulder to shadow. The rest is up to my mental fitness but I know there has been a big improvement since last year. Leave nothing in the tank!

Photo with the team:

Sunday 3rd August 2008 - The Warehouse

Time: 1500

Equipment: lots of kettlebells (up to 40kg), 10kg med ball, sandbags


Warmup
Max KB swings (Rod 12kg; Paul 16kg; Stef, Damon, Anthony, Joe 20kg)

based on number of swings:
0-50 swings = 20 man-makers
51-100 = 15 man-makers
101-150 = 10 man-makers
151-200 = 5 man-makers
>200 = rest


Back to Basics
1: Ball slams @ 10kg
2: 10 sandbag cleans / 2 sandbag getups
3: Uneven heavy KB static holds (rack, overhead, arms by sides etc)
4: Burpee pullups
5: SDLHP 30kg, 1 rep every 5 seconds
6: Plank

Don't stop until station 3 drops the bells!

5 Rounds, 1 minute rest between rounds


Photos from the warmup:

Sunday 16th December - Intensive Day 2

Time: 7:30AM

Place: Kensington Oval

Equipment:

1x10m rope, 1x20m rope, 2x16kg KB, 2x20kg KB, 1x10kg plate, 1x20kg plate, 1xskipping rope, 1x5kg med ball, 1xparalettes, 1xsledge

Workout: "In The Kitchen"

Preparation

2 laps - light pace
Light stretch

Heat the Pan
5 pull-ups
10 push-ups
15 squats
10 rounds for time

Sear the Meat
20m rope pull @ 20kg
20 10m whip smash
10 squats @ 10kg (holding plate)
10 KB or paralette pushups
4 Turkish Get up with kettlebells
8 rounds, continuous - rest only while waiting for next station

Cook Through
Skipping
5kg ball slam/toss
KB swings (alternating hands)
Sledge swings
Lap runs
2min per station, 30sec rest

Notes:
I thought playgrounds were for fun, not when its SB time.....

Improvised Overhead Squat....
Ethan providing the resistance, Joel searching for effort....
Zerch (Rod) mastering the Turkish Get Up
Smashed..........

Sunday 26th August 2007 - City to Surf

Time: 8am
Competitor Number: 11187
Race Category: 12km Run, Group C (58 - 70min)
Official Website