Tuesday, September 22, 2015

TUESDAY

Spencer Turrin with his mum Kath (who's Besties with Coach Jen).
Spencer is part of the Australian Men's 4 Rowing Team 
who placed 2nd at the 2015 World Rowing Championships 
in France on 5 September this year.

I've posted the race below, if you have time take a look, we all get on 
those nasty C2 Rowers and know how horrible they make us feel, 
rowing is damn hard so you can really appreciate 
what these guys go through on a daily basis to be the best.
A big Congratulations from the Team at CrossFit Penrith.



A) Jerk (OTM)
5x1 @ 70% + 10 Double Unders
5x1 @ 2.5kg Heavier + 10 Double Unders
5x1 @ 2.5kg Heavier + 10 Double Unders
-Then-
5 lifts to find a Heavy

B) 21-15-9
(Run 400m after the 21 and again after the 15)
Box Jump 24/20"
Wall Ball 10/9' 9/6kg

Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)
- Jerk - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Clean - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Good Morning - 25%x4, 27%x2x4 (%of Back Squat)


10 comments:

  1. Congratulations Spencer & to the rest of the Aussie Team. What a race.

    ReplyDelete
  2. A)33.5, 36.5, 38.5
    40, 42, 45, 47.5, 48.5 (failed)
    B)9:51
    yellow box
    4kg wall balls
    Had Fun ! this morning
    Loved Part A - Was good all working together!

    ReplyDelete
  3. A)55,60,65 then 85kg heavy (new pb!)
    B)skipped part b because of injured hip flexor

    ReplyDelete
  4. A) 63, 65.5, 68 then 85 heavy

    B) 7:44 rxd

    ReplyDelete
  5. A) 80, 84, 87, - 100, 105, 110, 112.5, 117.5(f)
    B) 7:07 rx

    ReplyDelete
  6. A) 44, 46, 47.5 then upto 52.5
    B) 10:37
    Extras:
    Power clean- 44, 46, 47.5 then upto 62.5

    ReplyDelete
  7. a. 50, 52.5, 55 then 60, 62.5, 65, 67.5 (kept it light due to sore hands)
    b. 9:02 rxd

    ReplyDelete
  8. A) 47.5, 50, 52.5 then 55, 57.5, 60
    Good mornings - 25kg & 27kg

    B) 8.08 rxd

    ReplyDelete
  9. A) Jerk
    45.5, 47.5, 49.5kg, then 3 lifts 52.5, 53.5, 55kg

    B) 9.21 Rxd

    ReplyDelete