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Tuesday 22 September 2009

Posted by The Coach on September 21st, 2009

3-3-3 reps
1 x 15 reps

For time:
50kg Hang Power Clean, 20 reps
Sprint 100m
50kg Hang Power Clean, 15 reps
Sprint 100m
50kg Hang Power Clean, 10 reps
Sprint 100m
50kg Hang Power Clean, 5 reps
Sprint 100m

Post time to comments

Congratulations Rory!!
A great effort to take out 1st place at the Machado BJJ Nationals in Melbourne. Keep smashing the WOD’s and killing them on the mat mate.

Rory - 1st Place BJJ Nationals


35 Responses to “Tuesday 22 September 2009”

  1. rory said

    yes sir! ๐Ÿ™‚

  2. rory said

    thankyou ๐Ÿ™‚

  3. gus said

    congrats again rory!

    3-3-3: 100-120-131(pb)
    15 x 85kg

    20-15-10-5 HPC @ 30kg with 100m sprint at end of each round
    = 7:18

    hang power clean technique still needs some work, just not quite nailing it at the moment.

  4. Pete Yeates said

    Warm-up = Glute activation, mobility drills, Deadlift x 3 @ 45kg, 65, 85, 85, 95F, 95F (just couldnโ€™t get 95 off the ground today), DL 1 x 15 @ 75kg.

    WOD = modified and scaled
    20 x double 16kg Kettlebell cleans
    Run 100m
    15 x double 16kg Kettlebell cleans
    Run 100m
    10 x double 16kg Kettlebell cleans
    Run 100m
    5 x double 16kg Kettlebell cleans
    Run 100m

    Time 4:39

    Rory, thatโ€™s an incredible achievement. ๐Ÿ™‚

  5. gus said

    how’s the rib going, pete?

    paleo update:
    breakfast: chicken breast, sweet potato, 2 eggs and primal bbq sauce
    breakfast2: coconut milk, frozen berries, cinnamon, raw cocoa powder smoothie
    black coffee to wash it down

    have a training day all day today hence the extra breakfast. am going to pack some jerky, a larabar and a chicken salad to take with me and will forage for any suitable food at the training.

    biljana suggested telling them i had food allergies but i wasn’t sure how “i’m allergic to anything a caveman wouldn’t eat” would go down.

    the funny thing is it’s more the social faux pas of bringing my own food that i’m not looking forward to.. i definitely won’t be missing out on anything, my food rocks!

  6. Chanel said

    last night snack: banana, cashews
    breakfast: bacon, asparagus, boiled egg, pineapple, orange
    metamucil, fish oil, magnesium, folate, vit b, ginko, multivit, caltrate with vit d …i never get to go outside into the sun!! ๐Ÿ˜ฆ

  7. Tracy said

    Good for you Rory!!! Congratulations!

    It’s just 8am and I’ve already had two people take digs at me for the “amount” of food I’m eating for breakfast (I eat breakfast at work usually). One was kinda mean…suggesting I was a pig!

    Too bad he’s fat and totally unhealthy or I would have been offended. Two words buddy and they are not happy birthday! (Eat Paleo!) or Kiss My Crossfitting Paleo Ass! (well…that’s 5..) ๐Ÿ™‚

    Gus, eat your snacks today with a huge smile on your face please!

    Breakfast: 2 scrambled eggs, 1/4cup chicken breast, tomato salsa for flavor, blueberries, raspberries, kiwi and apple. A few NUTS!
    Lunch: chicken breast, HUGE salad with nuts and seeds and veggies
    Dinner: fish and broccoli salad with pumpkin, sunflower seeds and raisins

  8. GRAEME BATT said

    well done rory !!!

  9. Will said

    Warmup: Skipping, KB Movements

    3-3-3 reps
    60-70-80 KG (PB)
    1 x 15 reps

    Switched to the Snatch instead for this one, was too scared the clean was going to hit the plate in my collarbone, thus effecting my form. Does anyone have any suggestions for padding that area (Collarbone)?

    For time:
    15kg Hang Power Snatch, 20 reps
    Sprint 100m
    15kg Hang Power Snatch, 15 reps
    Sprint 100m
    15kg Hang Power Snatch, 10 reps
    Sprint 100m
    15kg Hang Power Snatch, 5 reps
    Sprint 100m


  10. The Cell said

    Great stuff Trace!! You tell em. Funny thing is you could probably out muscle and out run both critics!

    Not much you can do to pad the collar bone. There’s no meat over the area at all.

    But, if you receive the clean in a correct rack position, it shouldn’t hit your collar bone. Reason being is that it should rest on your deltoids. These bulge up as a result of you raising your elbows and provide a handy shelf on which to rest the bar. Unless of course, you do this and for whatever reason (the way your built, no deltoids etc) your collar bone is still exposed.

    Practice receiving the bar and the rack with a tech or ladies bar and progress from there. Your collar bone is strong enough now, but proceed with caution as the area is probably still tender.


  11. gus said

    back from my insurance workshop.. ate my awesome salad, lara bar and apple. couldn’t bring myself to start on the roo jerky in front of everyone hahah.

    one lady saw me eating my salad and said “i’m just gonna have muffins and cake now but work it off later in the gym”. i felt like telling her i PB’d on my deadlift this morning and was still planning to eat healthy but figured it would be lost on her!

    now time for two of the finer things in life: taking the dog for a walk and visiting my butcher!

  12. michelle said

    Today’s paleo food:

    Breakfast- chicken, a boiled egg, raw vegies, a banana, ginger tea
    Snack- Paleo peach cookie
    Lunch- Chicken and salad, fruit salad (strawberry, pear, orange)
    Snack- some macadamias and another cookie and some ginger tea
    Dinner- The yummiest casserole EVER, made with left over roast beef, bacon, tomato, mushrooms, carrot, brocolli and basil.

    And I’ll have a snack in a little bit later tonight. Probably some fruit.

  13. Ben said

    Day two of my anti-paleo diet haha, I think the hardest thing is cutting out milk and bread. Definately something I’ve got to get my head around.

    Breakfast: banana, 2 weetbix, honey whizzed in skim milk

    Snack: 2 white break rolls (at least I’m cutting down my bread Jase ๐Ÿ™‚ ) and an organic food bar

    Snack 2: 2 bowls museli with skim milk

    So ‘Snack’ and ‘Snack 2’ was pretty much lunch spread over a 3 hour period. Whoops

    Dinner: Chicken casserole with brocolli, pumpkin, cauliflour

  14. Will said

    Todays Paleo…
    Breakfast:2x eggs, banana, almonds
    Snack: Almonds, banana egg
    Lunch: Pork roast(2 bits of crackle), carrot, peas, string beans, apple sauce
    Snack: Strawberrys, pear
    Dinner: Rump steak (squeeze of lemmon), kalamata olives, tomato, lettuce, spring onion, celery
    Snack: Some sort of fruit if I feel hungry

  15. GRAEME BATT said

    todays paleo ….
    bfast: 2 apples and nuts and seeds (almonds,cashews,walnuts,sultanas,pumpkin.sunflower seeds etc)
    snack: another apple.fresh pineapple
    lunch: “non”chicken ceasar – no ceasar dressing, no croutons
    snack: tin of tuna,grazing on nuts and seeds all arvo
    dinner: still at work and havent thought about dinner yet !!

  16. graeme said

    dinner: italian pork sausage (made it myself), mushroom omlette
    black tea w. honey

  17. Chanel said

    snacks: lavender grey tea, nuts, chai tea
    lunch: pumpkin soup, apple, banana … 10 cheezels ๐Ÿ™‚ i couldn’t resist: they’re my favourite! – i tried for 30 mins! ๐Ÿ™‚
    snacks: nuts, choc chip cookie (home made by a patient and I wasn’t allowed to not try it :P)
    dinner: lasagne – went to dinner at parent’s where you eat what you are given or you go without ๐Ÿ˜€

  18. BTW Paul in Texas, I know Lululemon and am a big fan. Awesome to know they have Crossfit on their radar. Know the girls here in Perth so if you want to get something going, I can introduce (Jase and Stef).

    Made Paleo cookies and they are yummy (although a bit too sweet – never thought I’d say that!)

    Michelle, can you post the paleo peach cookie recipe?

  19. Shan said

    Todayโ€™s Food

    Breakfast: My Yummy banana omelette with a cup of black coffee
    (thanks to my darling husband)
    Morn Tea: 10 almonds
    Lunch: Lara Bar, Apple, and one of Jasonโ€™s Famous Paleo Biscuits and some nuts:
    Dinner: Mini Meatloaf (Out of a Paleo cookbook) with steamed vegies

    Ok now for the serious bit

    Warm up: Run 200m, 40 single skips, 20×12 Kettlebell Swings

    Strength: Deadlift
    35-45-65 (PB WOO HOO)

    1 x 15

    15kg Hang Power Clean, 20 Reps
    100m Sprint
    15Kg HPC, 15 Reps
    100M Sprint
    15Kg HPC 10 Reps
    100M Sprint
    15Kg HPC, 5 Reps
    100M Sprint

    Time: 5.00

    I wish Biljana a speedy recovery, we are thinking of you and canโ€™t wait to have you back training. ๐Ÿ™‚

  20. The Cell said

    Brekky – Hot nutty cereal w/berries, Black Coffee
    Snack – 95g Tinned Salmon, 2 x Paleo Cookies, Black Coffee
    Lunch – Chicken Breast, Broccoli, Almonds
    Snack – Jocalat Larabar, Nuts, Dried Cranberries, Black Coffee
    Dinner – Mini-Meatloaves (x about 10!!), Broccoli, Avocado
    Snack B4 Bed – Quick Berry Brekky

    And plenty of H2O

    Need to increase my total food intake. Was pretty busy today and not very organised so threw down what I could, when I could.

    Ran out of time to train ๐Ÿ˜ฆ

    Everyone is looking pretty good so far. Ben, get rid of the bread and milk mate! Chanel, those cheezels and lasagna and gonna get you burpees!!! ๐Ÿ˜›

  21. The Cell said

    Get well soon Biljana!!! Good to hear you had the nurses scratching their heads with your super low heart rate. It’s called being fit!!

    I don’t think they see too many fit people ๐Ÿ˜›


  22. Jane said

    Firstly congrats to Rory

    Secondly saw Holly at Metro City tonite – Holly you looked HOT!!!

    Thirdly, day two of strict paleo

    5.15am Pre Workout
    750ml Accelerade Drink (4:1 carb / protein ratio energy drink)

    7am Snack
    1/2 Paleo Recovery Drink

    8am Breakfast
    132g egg whites, cabbage, toms, broccoli, cauliflower, zucchini, 25g chicken, sweet pot & pumpkin, avocado + 1/2 apple + 6 x almonds

    1pm Snack
    1/2 Paleo Recovery Drink after lunchtime training

    2pm Lunch
    Stew – kangaroo steak, broccoli, eggplant, zuchinni, cauliflower, cabbage, tomato + salad, sardines, spinach, tomato, avocado + pear 3 x almonds

    7.15pm Dinner
    salmon & prawns, tomato, zucchini, cauliflower, broccoli, cabbage, spinach, stirfry – 1 x s’berry, 1/4 apple, 3 x almonds, lsa, linseed

    11.30pm Snack
    1/2 apple, 3 x almonds, 1 x egg

    5.30am – 1hr squad swim session – 2700mtrs long distance set, 1200 / 500 / 500 / 50s

    12noon The Cell – WOD

    w/up 200m run / 40 16kg kb swings, mobility

    3 x 3 50/55/60kg
    1 x 15 @ 40kg
    (Probably a bit too light, but haven’t deadlifted in a while)

    25kg HPC 20/15/10/5 + 100m run 5.05mins

    Had a better day today due to remembering to pack the food that I missed yesterday – so far so good with giving up the yoghurt, managed bread about 3 months ago

  23. Adam Piller said

    Congrats Rory! Super result!

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