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Wednesday 02 September 2009

Posted by The Coach on September 1st, 2009

7 rounds for time of:
Rope Climb, 1 ascent
10kg Wall Ball, 10 reps
10kg Russian Twist, 10 reps
Run, 200m

Post time to comments



33 Responses to “Wednesday 02 September 2009”

  1. Adam Piller said

    Nearly over the head cold, bottle of wine at lunch yesterday didn’t help haha

    Wod as rxd 14.03mins

  2. michelle said

    Warm up: 800m run, CFWU incorporating pull up ladder (1-4-1 with red band)

    Then some double under practice

    WOD: 7 rounds for time
    1 rope ascent
    10 5kg wall balls
    10 5kg russian twists
    200m run

    Time = 19:53

    That’s right, 7 rope climbs!!!! Yeah!!!

    This was a tough work out for me, my lungs were burning throughout. At least I didn’t hit myself in the head with the medicine ball, like I usually do 🙂

  3. Pete Yeates said

    Warm-up = Glute activation drills, shoulder mobility, Run 800m, CFWU, Double unders.

    WOD as Rx’d = 17:14

    Brilliant work on the rope climbs Michelle 🙂

  4. andrew said

    and you say you dont kick my ass michelle. 7 x rope ascents and i was scrabbling like a rat in trap at the bottom. btw jason is gus the cell poster boy that he’s the star turn on the last 2 photos?

  5. Will said

    Warmup, Mobility Drills

    7 rnds
    5kg wall ball
    5kg russian twists
    1x Scaled Rope Climbs (x5)
    200m run

    I was all over the place with the ball today, really started to pee me off 😦

    Warmdown, Roller

  6. crAIG said

    Is there no strength session with this work out??????????

    I love lifting inanimate heavy objects…..

    • grover said

      today you’re lifting an animate object (yourself) which may or may not be heavy depending on your definition.

      and by lifting i’m mainly referring to the rope climb but you may also like to think of running as lots and lots of partial one leg squat-jumps if that floats your boat.

      me, i’ll be happy with just the wod today i think!

  7. The Cell said

    Nope. No strength component today. In our strength bias there are 4 strength days and 2 days without a specific strength session.

    Awesome efforts by Jane and Michelle today doing all 7 rope climbs as rx’d!!

    And Jane has tied with Adam for the fastest time as rx’d today with 14.03.

    Stef but in a good effort coming off a weekend spent visiting Pukie but still got smashed by Jane and Paul at lunchtime and almost stacked it from the top of the rope! Yes I have video! 😛

    My time? Well I’m presently doing the Coach thing and sitting on my butt doing nothing! Feel the burn…….


  8. gus said

    damn straight i’m the poster boy, andrew.

    all these people with six packs are staring at pictures of me dreaming about one day getting a keg 😛

    today = rest day! will probably take the pooch for a walk/run later

  9. grover said

    hey gus, i’ll take one OR the other, I seem to have a weird combo of both at the moment! good thing the top of the muffin is always the best bit! haha

  10. The Cell said

    Hey Andrew, Stef has Adam, I have Gusman 🙂 hahaha

    Actually I didn’t notice that he’s been the star the past couple of days. He just seems to be around when the camera comes out, hmmm…………

  11. Adam Piller said

    i beleive the terminology is “Adam has Stef….on a leash”!! BOOM!!

  12. grover said

    you’ve got the ticker Piller! This is how wars start…

    Stef is, as we say in Texas, ‘big hat, no cattle.’

    Or all flash, no dash. All show, no go. Can’t walk the talk.

    Hahaha j/k! love ya stef! *duck*

  13. The Cell said

    Alright, alright im here now, what y’all been saying bout this sharp shootin’ texan????


    PS. Adam knows his place in the food chain… The little bitch that he is… 🙂

  14. Adam Piller said

    i believe the lion is the king of the jungle

  15. The Cell said

    I love you Gus…


  16. The Cell said

    Therefore I am lion…

  17. Adam Piller said

    impossible, your heads too small

  18. gus said

    lol jase, i wouldn’t be comparing us to stef and adam… watching those two is like the sequel to brokeback mountain 😛

  19. gus said

    that’s right, i went there

  20. The Cell said

    OH, you just did not go there girlfriend!!! Uh uh!

  21. The Cell said

    Brad: As Rx’d

  22. Adam Piller said


  23. The Cell said

    Smashed it Brad.

    Adam, ur crap, I think I saw Brad deadlift 280!! 😛 hahahahaha With you 2 hitting it hard, we’ll have some contenders for the Games regionals in 2010.

    I think I could manage a 280 deadlift right now………….280lbs!!!


  24. The Cell said

    Technical hitch with tomorrow’s post. It’s coming………

  25. Biljana said

    Warm Up
    Run 800m, CFWU x 1 round, 5 mins Double Under practice

    WOD: 7 rounds for time of:
    Rope Climb, 5 scaled reps
    5kg Wall Ball, 10 reps
    5kg Russian Twists
    Run, 200m

    21:03 min

  26. NIKK said

    Warm Up
    Run 800m, CFWU x 1 round, 5 mins Double Under practice


    7 rounds for time of:
    Rope Climb, 1 ascent
    3.6kg Wall Ball, 10 reps
    3.6kg Russian Twist, 10 reps
    Run 200m

    Time = 17.44 mins 🙂

    when i was struggling 2 get up that rope, i wrote climb on my arm 2 motivate myself. 🙂 😯

    Btw hey Stef how bout u go 2 bunnings and by a bag of cement and suck it up buttercup!!! 😯 BABOOM! BABOOM!

  27. The Cell said

    Great stuff Nikk. Love the writing on your arm bit. Shane Woewodin, former Melbourne and Collingwood footy player, Brownlow medalist and East Freo coach did a similar thing for motivation the year he won the Brownlow.

    I concur with Stef sucking it up mate 😛

    Still working on tomorrow’s post guys. Sorry.

    BTW Virgin Broadband sucks!!!

  28. NIKK said

    Funny you should write about a melbourne football player because thats the team that i support. 🙂 😯

  29. The Cell said

    Don’t be too sad Nikk, there’s always next year, although they’ll probably suck then as well :-p

  30. NIKK said

    um no im not the sad 😦 cos at least we got the first 2 picks, btw which team do u support let me guess freo

  31. The Cell said

    Don’t be silly! Freo!! Arguably the most unsuccessful team in the history of the AFL!

    I’m an Eagles man thru and thru. Have been since they started in 87′.

  32. Chanel said

    800m run, cfwu

    7 rounds
    5 x scaled rope climbs
    5kg wall ball push press x 10
    5kg russian twists x 10
    200m run


    3 course meal at cantina, bottle of verdejo 🙂

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