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Monday 24 August 2009

Posted by The Coach on August 23rd, 2009

Back Squat
5-5-5 reps

Post loads to comments

5 reps for time of:
The Cell Kettlebell Complex
Use a 24kg Kettlebell

Post time to comments

14 Responses to “Monday 24 August 2009”

  1. gus said

    a good video on paleo diet:

  2. michelle said

    Warm up: 1km row, CFWU x 1, Back squat x 5 @ 15kg, 35kg, 55kg

    Strength: Back squat 5,5,5
    65,67.5,67.5kg – 5 Rep PB 🙂

    WOD: 5 rounds of the Cell KB Complex
    10 x Slasher to Halo, 12kg
    5 x Deck Squat, 16kg
    10 x Swing, 16kg
    10 x Snatch, 12kg
    10 x C&P, 12kg

    Time = 11:23
    A couple of seconds slower than last time, but with heavier weights.

    Andrew, I think you jinxed me – my leg kept trying to cramp up the entire way home. Ended up riding most of the way with one leg sticking out at a 90 degree angle……. 🙂

  3. gus said

    1k row, CFWU x 1

    back squat:
    5 x 70-80-81(PR)

    cell kb complex, 5 rounds with 16kg bell
    = 14:05

    5 seconds faster than last time, and last time was 12kg bell

    enjoyed going neck to neck with you, pete! makes a huge difference i think having someone to battle it out with

  4. Pete Yeates said

    Warm-up = 1k row, CFWU, Glute activation, Back squat x 5 @ 20, 30, 40, 50kg.

    Back Squat 5,5,5 = 60, 65, 70kg

    WOD with 20kg KB
    Time = 14:12

    Found my grip strength was lacking on the slasher to halo’s, mmm something else to work on. 🙂

    It was fun to go head to head with the GusMan, and thanks for the paleo info. Congrats also on the Pb’s GusMan and Michelle.

  5. andrew said

    sorry michelle I promise only to think +ve thoughts eg that you will set a PR every time. note to self – i must be more careful with the superhuman powers with which I have been blessed…

  6. The Cell said

    Great Work Hollie

    Your strength is increasing and you slashed 3 minutes of your KB Complex, WooHoo pleasure to coach you.

  7. Vicki said

    Lots of PB’s this morning – well done!
    9.02 8kg KB – still felt like swinging my handbag around!

    Awesome clip Gusman. Made me resist my choccie craving :0

  8. Ben said

    Backsquat: 50/60/60

    WOD: 12.73 with 12kg KB.

    I couldn’t get a comfortable grip while doing slasher to halo but I’ll just put it down to doing a new movement. I think I’ll go up to a 16kg KB next time Stef, felt too good at the end of the work out

  9. Chanel said

    Warm up 1 k row, cfwu

    bs 45/55/60 pb

    halo 12kg
    squat 12
    swing 12
    snatch 8
    c&j 8


    slashed 2 mins off my time with same weights (previous was 11:19) shoulder feels stronger so next time all 12’s

  10. Jon Woods said

    cycled to gym and CFWU x 1 (bar dip and superman as subs)

    BS: 5-5-5: 90-100-100 (kg)

    then 5 rounds of Cell KB complex with 16kg KB

    Time: 11:51, pretty pleased with that time. my time previously was 18:25, and the only note i have got is that the dog was constantly distracting me. Either way i will take it, as i was tossing up to do as rx’d or scaled, perhaps i should have done halo, squat and swing with 24 and the other two movements with 16.
    Either way, pleased with that and got a decent sweat up.


  11. Nikk said

    Warm Up
    Row 1000m- 1 round cfwu

    StrengthBack Squat
    5-5-5 reps 20-20-25

    5 rounds for time of:
    The Cell Kettlebell Complex
    Using a 8kg kettlebell

    Time= 16:49 🙂

  12. Biljana said

    Back Off Week 🙂

    Warm Up – 1km row & 1 round CFWU

    Back Squats 5-5-5

    WOD – 5 rft of:
    “The Cell Kettlebell Complex” @8kg except Deck Squats @12kg


  13. Nikk said

    Thnx 2 Stef, Rod, Brad, and Adam 4 helping me last night the support was very appreciated. 🙂

  14. Adam Piller said

    anytime Nikk! great to see you smashing it out

    backsquats 100,120,130

    wod as rxd 16mins even

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