Helen

WOD 12pm - Benchmark 'Helen'
3 rounds for time:
-400m run
-21 KB swings
-12 pull ups

Don't let the reps fool you, this workout is the real deal. the reps are just enough to warrant your best efforts to go unbroken. The rx (prescribed) weight for the kettlebells are 24kg for men, however they were all taken, prompting a serious dilemma of going for the 20's or the 28's. I finished this workout in a time 10:13 with the 28kg KB's. Pissed off I didn't get under my goal of 10 mins, but beat my last Helen time of 10:40 Rx.. some improvement!

Strength & Power- 4pm
5-5-5-5-5 backsquats onto box.
=last set failed on the 5th rep @ 110kg!!

1-1-1-1-1-1-1 Split Jerks.
= hurt my wrist doing snatches the other day so only made 80kg on the 4th set, and failed the next 3 @85kg.

-Max bench press @ 30kg for 60 seconds.
Tim= 50 reps
Match= 50
Jack= 42
Moz= 36

The idea is to be able to get to 60 reps, then increase the weight, attempt to get 60 again and so on..
I'm liking these sessions.

Women's bootcamp session- 6pm
Tonight was my first bootcamp class i have taken with total strangers, Somewhat daunting! Situated at a park in jolimont (jersey st) only five of the seven showed up and those who did looked unfit and unmotivated to say the least. However, as we got into it, so did the girls and I was very happy with how it went by the end. This is the session in general:

-Introduction
-Warm-up
(jog 80m, form a circle, high knees, little feet, twist the back, star jumps, lunges & arm swings)

WOD 1- boxing
in pairs: one person boxing, other holding pads.
-10 punches, 5 undercuts, both partners run to 40m cone & back.
-20 punches, 10 undercuts, " "
-40 punches, 20 undercuts, " "
-20 punches, 10 undercuts, " "
-10 punches, 5 undercuts, " "
Then swap over.

While recovering, I went over the air squat, push up & sit up and corrected technique.

WOD 2- "Benchmark"
I decided since this was our first session that we will do a benchmark workout so we can record their scores and re-do it at the end of their 4 week program so they can see the results (I Hope!).

6 minute AMRAP:
-every minute on the minute run 80m (to cone and back).
-For the remainder of the minute accumulate reps.
-minute 1) air squats 2) push ups 3) sit ups... and repeat.
We had scores ranging from 30 to 98.

WOD 3- Tabata plank
-20 seconds on, 10 seconds off: 8 rounds (4 minutes in total).

-Stretch & De-brief.

Overall, I think the ladies were challenged tonight and for the most part enjoyed it. Must admit, it was a shock at first to train people who aren't into hardcore crossfit style excercise and had to constantly remind myself to tone it down and ease them into it... really made me appreciate Cooee's athletes! However they learned new techniques as well as some crossfit lingo. I was complemented by one on my effort to go through some proper stretches at the end with the class as apparently no one else bothers. I just hope they come back!