If it is raining, just put your rain jacket on and keep going!

Beautiful day of rain, and even more beautiful day of training:

Today we had a mixed day of WODs.

Anne kicked of the day at 7am with a WOD we tried yesterday:
Walking Lunges 100ft
Squats 50
Back Extensions 25
3 rounds for time

After a little over a week off, Anne was refreshed and in excellent form. She had near perfect Lunge technique and powered through the back extensions. Anne achieved a total 3 round time of 18:10 which ended up being th best for this WOD. You did it again Anne - good to have you back - keep up the terrfic work.

Sid was in looking foward to her two days off after her four days on. We practiced deadlifts (with impeccable technique) and then started the days WOD: Row 800m / 21 Thrusters / 21 Pull Ups / 21 V-Ups - repeated 2 times. Sid set a fast pace for her first 800m ever clocking just over 4 minutes. She followed this up with her heaviest Thruster weight yet: 4kg. For the second round, we opted for a personal best in the 500m row and Sid did just that, achieving a new PB of 2:40 (a 25second improvement) Enjoy the rest Sid, you deserve it!

Jennie followed Gulnaz's lead from yesterday and completed a heavy weights session on the Push Press. And just like Gulnaz, she managed to press the 20kg barbell which is no small feat. This is a very demanding exercise and it is amazing to see the ladies handle so much weight. It pleases me to see that I was right that this elite form of exercise can and should be practiced by everyone. Jen also finished off the session with some drills on the gymnastic rings - the best form of upperbody strength available on the planet! See you at tomorrows session Jen.

Margaret and Josephine finsihed the day off also competing in the daily Wod of walking lunges, squats and back extensions, they also performed 25 sit ups as part of the circuit as they both display tremendous core strength and ability and need to be challenged accordingly. They both got through the workout with excellent echniuqe, in just over 20 minutes each. As they were both still fresh at the end, they both had a go at the record for knee holds: Josephine broke her old PB of 1:30sec and scored 2:00 flat. While Margaret followed and just pipped Josephine with 2:05. Great work Girls, Margaret that was a tremendous effort.