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Monday 14 September 2009

Posted by The Coach on September 13th, 2009

Back Squat
5-5-5 reps

Post loads to comments

As many rounds as possible in 15 minutes of:
60kg Hang Power Clean, 5 reps
Pull Up, 7 reps
21″ Box Jump, 9 reps

Post rounds to comments

What music would you like to hear belting out from The Cell’s stereo while you’re training?

Post your favorite training tunes to comments

Michelle - Early morning lunges


56 Responses to “Monday 14 September 2009”

  1. Pete Yeates said

  2. gus said

    hahah awesome, pete

    i’d love to see WODs done to this:

  3. gus said

    by the way, thanks to michelle for pointing this out, but i am feature once again…

  4. gus said

  5. Pete Yeates said

    I love benny Hill, how about a WOD to this

  6. michelle said

    No problems, gus! Instead of ‘Where’s Wally?’, it’s “Where’s Gusman?”! First person to find him in each Cell photograph wins…

    If we’re going to work out to Benny Hill and Captain Pugwash, I insist that the theme from Monty Python’s Flying Circus gets some airtime. If I knew how to embed it here, I would πŸ™‚

  7. Adam Piller said

    Eminen – till I collapse

    been hit hard by a virus so no training for me this week

    train hard everyone and remember one thing – if u feel slightly sick, REST! I’m learning the hard way this time round!

  8. andrew said

    This is the 80’s, and I’m down with the ladies
    Ya know?

    Break it down

  9. The Cell said

    That will do for the time being…



  10. Adam Piller said

    Ur off the hook coach!

  11. The Cell said

    OH and we cant go past these ones, just deluxe!


  12. gus said

    andrew, i really hope you break it down after tomorrow’s wod…

    STOP sledgehammer time

    when i can do bartendaz shiz it will be to this song:

  13. The Cell said

    I just cannot help myself, my apologies…


  14. gus said

    coach, you’re forgetting some of the greater theme songs:

  15. andrew said

    what about some of the AMAZING rahsaan roland kirk¨

  16. gus said

    coach, you forgot two important ones:

  17. andrew said

    and after that we need a cooldown

  18. gus said

    here’s another deluxe one for you, stef:

  19. gus said

    last one i promise:

  20. michelle said

    Great song. We’d need to do the dance as well, of course

  21. The Cell said

    Sorry I cant help myself, I knew if we put this post up there would be trouble, Im waiting for Andrew to put the home and away theme up… HAHA!


  22. Nikk said

    Great work by everyone 2 day it was great 2
    c everyone cheering and encouraging one another,
    btw congrats 2 everyone at The Cell. 😯

    thnx 2 mum,Jason,stef,teena,craig,shannon,storm,michelle,
    brett and everyone else. sorry if i missed anyone πŸ™‚

  23. The Cell said



  24. The Cell said


    Any chance someone could just give me the name of a song and maybe the artist so I can whack it on The Cell IPod.

    Um Stef, your not helping bro πŸ˜›

    BTW, you’re all a bunch of numb nuts πŸ™‚

  25. The Cell said

    Im sorry bro I could not help myself! I was really serious about most of them, MacGyver and Magnum PI and I already have the chasescene from Beverly Hills Cop on my IPOD. Oh, and fight to survive in blood sport, doesnt get much better than that…



  26. andrew said

    The game of chess is like a swordfight You must think first before you move…

  27. andrew said

    its bad you know

  28. gus said

    it’s funny you mention the wu, andrew, because i actually work for Wu Financial, here is our advert:

    Chappelle’s ShowWu-Tang Financialhttp://www.comedycentral.comBuy Chappelle’s Show DVDsBlack ComedyTrue Hollywood Story

    jase – i’ll bring you some mp3s on a cd to make up for all this nonsense πŸ˜›

    back squat 5-5-5

    wod: amrap 15 mins
    5 x hpc 40kg
    7 x pull up – red band
    9 x box jump big tyre
    = 7 rounds

  29. gus said

    hmmm… that didn’t embed at all!

  30. michelle said

    Warm up: 4 rounds of 15 KB Swings, 25 double unders, Downward dog

    Strength: Back Squat 5-5-5

    WOD: AMRAP in 15min
    35kg Hang Power Clean x 5
    Pull ups (BB) x 7
    Box jump on large tyre x 9

    8 rounds, 5 HPCs and 7 Pull ups

    Shoulders were hurting this morning.

    Here’s a list of stuff I think should be on the Cell Ipod, for real πŸ˜‰

    1. Anything by Led Zeppelin, including Stairway to Heaven as performed by Rolf Harris, and in particular, Kashmir and Black Dog
    2. Jimi Hendrix – All Along the Watchtower, Foxy Lady
    3. Anything by the Mars Volta, but especially Roulette Dares and Meccamputechture
    4. Beastie Boys – Sabotage and Hey Ladies
    5. Belleville Rendez-Vouz by Ben Charet (Triplets of Belleville soundtrack)
    6. Chemical Brothers – Galvanize
    7. Devo – Whip It
    8. Any James Bond song, but I particularly like to work out to the latest one by Jack White and Alicia Keys (Another Way to Die)
    9. Kanye West
    10. Rage Against the Machine
    11. The Rolling Stones – Paint It Black
    12. Scribe – Not Many
    13. Anything by System of a Down
    14. You Am I – Berlin Chair

    That’s enough for now πŸ™‚

  31. Pete Yeates said

    Warm-up = Glute activation drills, 16 kg KB swings, Doubleunders, Downward Dog, Back Squat x5 @ 20kg, 30, 40, 50.

    Back Squat 5,5,5 @ 60, 65, 70kg.

    WOD = Modified due to having a cracked rib which hurts when I hold the bar in the front squat position.

    AMRAP in 15 minutes

    5 x Double 24kg Kettlebell cleans
    7 x Pullups
    9 x Box Jumps onto Big tyre

    = 11 Rounds.

  32. Jon said

    Open Your Eyes by Guano Apes

  33. The Cell said

    Now that’s what I’m talking about. Great stuff Jon!

    Looks like warm-up time at The Cell πŸ™‚

    Thanks MIchelle. Exactly what I was looking for. I’ll whack all that on the IPod. Not sure about Stairway to Heaven by the Rolfster though!


  34. Jon said

    Here’s another one for yas, also with a great tune.

  35. Jon said

    Crap same video, sorry. Should work this time!

  36. Calen said

    Warmup: Mobility drills + Burgener Warmup

    Strength: Back Squat 10x40kg – 8x60kg – 5x80kg – 5x100kg – 5x90kg

    WOD: 10 Rounds as Rx’d

    L-Hold 20 – 30 – 40sec

  37. Storm said

    Geez when Adam P and I first thought of getting everyone to nominate there favourite song to workout to, for a compilation, I should have known it would turn into lunacy.

    Oh Well

  38. Adam Piller said

    Storm we train in madness haha

  39. Br3nd4n said

    I’d come for you – Nickelback
    MLJONIR MIX – Halo 2 soundtrack
    Hold your colour – Pendulum
    Break – Three Days Grace

    Wow, it really is a mad house

  40. andrew said

    for double unders

  41. Nikk said

    Here Is What I’d like 2 listen 2 while busting it out at The Cell, it might be a little bit modern but trust me it rocks!!!!!!

    Already Gone: Kelly Clarkson πŸ™‚
    Sweet Dreams: Beyonce πŸ™‚
    We Are Golden: Mika πŸ™‚
    Jump: Flo Rida (feat. Nelly Furtado) πŸ™‚
    I Know You Want Me (Calle Ocho): Pitbull πŸ™‚
    Keys To The City: Skybombers πŸ™‚
    Before The Worst: The Script πŸ™‚
    Like It Like That: Guy Sebastian πŸ™‚
    Someday: Rob Thomas πŸ™‚
    Don’t Miss You: Ricki-Lee πŸ™‚
    Sway,Sway Baby: Short Stack πŸ™‚
    Do It Again: Cassie Davis πŸ™‚
    New Divide: Linkin Park πŸ™‚
    21 Guns: Green Day πŸ™‚
    Foreign Land: Eskimo Joe πŸ™‚
    The Last Day On Earth: Kate Miller-Heidke πŸ™‚
    I Wanna: The All-American Rejects πŸ™‚

    I Named this Playlist: Nikk’s Mix 4 The Cell

  42. gus said

    i like michelle’s suggestions, especially zeppelin

    i’d add:

    queens of the stone age, pantera, future of the left, motorhead, lion

    a tribe called quest, jurassic 5, de la soul

  43. Chanel said

    2 rounds
    15x 8 kg kb swings, 25 double unders r1, 75 singles r 2, 30 squats

    lunges 5-5-5
    30/40/40x twisted knee

    modified wod amarap 15 mins
    5x 20kg high pull clean
    7x pullups pb
    9 x back ext

    12 rounds, 5 hpc, 7 pullups, 5 back ext

    re: music – I’m surprised stef didn’t say that if you are taking time to care about what you listen to what you are working out to, then you ain’t working hard enough!!!! 


  44. andrew said

    I’m with michelle on more mars volta. especially at 05:30

  45. gus said

    chanel – stef would never say that because he knows the power of the transformers theme by lion!

  46. michelle said

    Aaaah, the beauty of the Mars Volta – guaranteed to shave minutes off your best time for any WOD.

    I once conducted an informal trial of the effects of music on the productivity of staff in a chemotherapy production facility. Listening to the Mars Volta resulted in a 25% increase in the number of products released in a one hour period compared to listening to no music at all. Listening to Jose Gonzalez led to a 33% decrease.

    I reckon you’d see the same trend with work rate during WODs at the Cell…..

    P.S. I can’t believe I didn’t put Queens of the Stone Age on my list

  47. rory said

    korn, rise against

  48. rory said

    this is one of the best rise against songs

    is this not the best workout music ever ????

  49. rory said

    disturbed – down with the sickness

    add this a few korn songs and some rise against to a play list and you are set for a very long time

  50. rory said

    i wonder if you can embed images here

  51. rory said

    hmm didnt seem to work


  52. rory said

    5:30am song you say?

  53. Jon woods said

    I have to comment from France, I think Henry rollins should have some place for either strength or met-cons.

    Heading to Spain tomorrow, no strength work. Mainly short met cons before lots of hills, museums, high protein meals, vin and bier. Gusman you would be impressed!

    Looks like everyone has been training hard.


  54. grover said

    my current shuffle playlist includes:

    RATM – take the power back
    RATM – killing in the name
    RATM – bulls on parade
    GNR – welcome to the jungle
    GNR – you could be mine
    Fear Factory – obsolete
    Korn – it’s on
    Iron Maiden – number of the beast
    Iron Maiden – 2 minutes to midnight
    3 Doors Down – not my time
    Foo Fighters – pretender
    Foo Fighters – monkey wrench
    Led Zeppelin – immigrant song
    Black Sabbath – paranoid
    Deep Purple – highway star
    Weezer – my name is Jonas
    Karnivool – goliath
    Public Enemy – bring the noise
    Motley Crue – dr feelgood
    Pearl Jam – even flow
    Pearl Jam – go
    The Darkness – black shuck
    The Darkness – i believe in a thing called love
    Soundgarden – spoonman
    ZZ Top – la grange
    Smashing Pumpkins – zero
    Smashing Pumpkins – bullet with butterfly wings
    Spencer Davis Group – i’m a man
    White Zombie – supercharger heaven
    White Zombie – more human than human
    The Angels – take a long line
    Van Halen – jump
    CCR – fortunate son

    hahaha start with a few of those and then we’ll talk! BOOM!

  55. Craig said

    I think if I had to choose one album(which you wont ever due HD sizes these days) it would be..

    Rob Zombie – American made music to strip by

    yea or any music produced before y2k…

  56. Enz said

    Wooo good topic….!!

    Tend to like to workout to stuff that ‘inspires’ and songs that are pretty catchy rather than just ‘noise’ songs….

    So being born in the 70’s, gotta love the 80s music!

    How can you not have music inspiring songs from this movie?? My fav movies of all time, Rocky IV (against the russian!) has to be my favourite ‘working’ out scenes of them all…songs include:
    I can’t hold back – Survivor
    Eye of the Tiger – Survivor
    Burning heart – Survivor
    Hearts on Fire – John Cafferty
    No Easy Way Out – Robert Tepper

    Rest of the 80s workout i like are:
    Right Now – Van Halen
    Jump – Van Halen
    Dreams – Van Halen
    Why Can’t this be love – Van Halen
    Unskinny Bop – Poison
    Nothing but a good time – Poison
    Fallen Angel – Poison
    Take me Back – Noiseworks
    Touch – Noiseworks
    Footloose – Kenny Loggins
    Danger Zone – Kenny Loggins
    Hip to be square – Huey Lewis and the News
    The Heat is on – Glenn Frey
    Flame Trees – Cold Chisel
    Run to paradise – Choir Boys
    I’ll be there for you – bon Jovi
    Never – heart
    Living on a Prayer – Bon Jovi

    Then again, those a bit too slow for you, can always do remix of popular songs? :o)
    Out of Touch Remix – Hall and Oates
    Heavy Cross (fred Falke Remix) the gossip
    Dreams (dancing divas remix) – FNP vs Gabrielle
    Sunset Strippers (club mix) – Falling Stars
    Work (freemasons Remix ) – Kelly Rowland
    Good life – Kayne West
    Low – Flo Rida
    Girl Gotta Girlfriend – Snoop Dogg
    Take on Me (Superior Techno Remix) – Aha

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