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Wednesday 23 September 2009

Posted by The Coach on September 22nd, 2009

7 rounds for time of:
24kg Kettlebell Snatch, 24 reps
Push Up, 24 reps
Run 200m

Post time to comments

Jon - Bear Crawl


35 Responses to “Wednesday 23 September 2009”

  1. Vicki said

    CFW x3

    7 rounds for time of:
    8kg Kettlebell Snatch, 12 reps
    Push Up, 12 reps
    Row 200m
    15:15 Gotta love scaling!


  2. Pete Yeates said

    Warm-up = Row 500m, 3 x CFWU, mobility drills.

    Wod = went as Rx’d but started to rip the skin on my hands, so stopped at 6 rounds to save them.

    Biljana, wishing you a speedy recovery.

  3. michelle said

    Warm up: 500m row, CFWU x 3, shoulder dislocates

    WOD: 7 rounds of
    12kg KB Swing x 24
    Pushup x 24
    Row 200m

    Time = 24:22

    Far out, the swings after the rowing was tough! Felt light-headed and pukie from the second round onwards. I never thought I’d say it, but the pushups, tough as they were, almost felt like a break!

    Food so far:
    Woke up hungry, so had couple of pieces of rockmelon before heading down to the cell.
    Breakfast later on was a chicken, mushroom and zucchini omelette – yummy! And I just had some ginger tea.

    Trace, here’s a link to the peach cookie recipe:

    I don’t have a food processor, so I used half a cup of roasted almonds, that I chopped up until I got bored, and half a cup of pre-ground almond meal. The mixture was a bit dry, so I added about a tablespoon of nut paste (a mixure of almond, brazil and cashew). I also chopped the peaches until I got bored. The result was quite a chunky mixture, but they held their shape after baking and taste great!

  4. gus said

    there’s so many good recipes on that son of grok website.. i make the bbq sauce one regularly

    hope you’re okay, biljana! what happened? i’d wish you a speedy recovery but i figure that’s a given as you’re a cell athlete!

    breakfast – chicken breast, 2 eggs, bbq sauce
    snack: roo jerky, nuts
    lunch: salad + pulled pork

    today is a scheduled rest day so i’ll probably just work on some weaknesses and do a long-ish row

  5. Will said

    I think the row’s would have hurt bigtime this morning, espically after the skin of your hands are ripping from the KB Snatch!

    Warmup – 500m row, CFWU x3, Mobility Movements
    WOD –
    12kg KB snatch x 12
    Pushup x 12
    Run 200m

    Thought I had one more round left at the finish, so I was pacing myself all wrong.

  6. Will said

    Here’s one for all the paleoists, what do you drink? I know booze is out of the question, but what about juice? I ask because I expect it to be a hard weekend, going to have to drink plenty of paleo whatever while I’m at the pub watching the football Saturday, then a birthday Saturday night and a music festival Sunday!

  7. Graeme said

    im soooo hungry !!!!!

  8. gus said

    will – my understanding is juice takes away all the good fibres of fruit and just leaves all the sugar… better than coke though i’d say. if you’re gonna drink it get the more natural/fresh ones

    graeme – eat something then! preferably something that once had a face πŸ˜›

  9. Shan said

    Thanks Gus! Im sitting here eating my grilled chicken,reading the posts. That poor little chicken :(, I just can’t look at it the same now!


  10. The Cell said

    Better than thinking about were the egg came from dear πŸ˜› hahaha


  11. The Cell said


    If I was a caveman, I’d drink beer!! πŸ™‚

    Seriously though, I’ve never confirmed this but I don’t think any alcoholic beverages fall within the “OK” list of Paleo. Really good 100% juice is probably about as close as you’ll get however there are other issues with consuming fruit juices. Mainly the whopping insulin spike they’ll give you. May as well throw down a few tablespoons of sugar!!

    My suggestion, if you want to stick with Paleo and watch the grand final this weekend, drink water. And when your mates are taking the piss, challenge them to a “Fran-Off”

    The other alternative is to allow yourself a “cheat day”. Many do this. I don’t, but I do allow myself a cheat vice, diet coke!!! Yep, that’s my one vice. Not Paleo, not Zone, rots your gut, rots your teeth, probably causes cancer, overall bad health and was responsible for Harold Holt going missing, but hey, it tastes good!!! πŸ˜› hahahahaha

    And remember, drink sensibly and don’t drive πŸ™‚

  12. The Cell said

    Hey has anyone ever wondered who the first bloke was to look at a chicken and say to himself, “I’m gonna eat the next thing that comes outta that chooks bum.”?????

    Hmmmm, worth pondering………………

    Jase πŸ˜›

  13. Shan said


    Firstly: What a typical comment from Mr Plod :p

    Secondly: I was trying not to think of where the egg came from! But mind you I would rather eat something that had no face than something that came out of bum.

    Thirdly: My Girls weekend away this weekend. Im taking it that my “Cheat day” can last the whole weekend (the days will probably roll into one :p) Just kidding Coach

  14. Graeme said

    Jase, what is this “hot nutty cereal” you speak of?

  15. gus said

    another good primal site is:

    there’s an article on there somewhere about sensible vices, which i believe include red wine and proper dark chocolate. not paleo, but not going to kill you (like diet coke πŸ˜› )

  16. Chanel said

    hahahahaha ‘Mr Plod’ – I never thought of that! πŸ˜€

    bfast: bacon, asparagus, egg, i think i had some fruit but don’t remember now…chai tea
    lunch: stir fry mince with baby spinach, capsicum, mushroom, cabbage, leek and an orange
    snack: coffee

  17. Chanel said

    and here’s my two bobs worth re: diet coke and fruit juice: both have a pH of 1.1-3.3 – enamel dissolves at 5.5 and too much can cause erosion of your teeth, sensitivity and general wearing away of the tooth structure…

    so apart from the insulin spike, if you drink too much, you will be paying for your dentists’ next holiday – if you really wanna pay for someone’s next holiday, come see me – i need one!!!!!!! πŸ˜€

  18. The Cell said

    Nutty Hot Cereal
    1 cup almonds or pecans (I often use 1/2 cup of each)
    1 medium sized apple, quartered
    1 Tbsp cinnamon
    1 cup water

    Throw it all in a blender and give it a rip.
    Put it in a saucepan. Use a bit of water to rinse the blender out and get the last bits.
    Bring to the boil. Reduce temp immediately and allow to simmer for 5 mins covered.
    Chuck it in a bowl and eat.
    I often eat it with 1/2 cup berries.

    Zone blocks:
    Fat: 48
    CHO: 2
    No protein. This is why I’ll also throw down a couple of poached eggs with it.

    My other favourite
    Quick Berry Cereal
    1 cup mixed berries
    1/4 cup almond meal
    2 tbsp ground flaxseed (also sold here as linseed)

    Heat the berries with a little water in a saucepan.
    Add the almond and flaxseed. Mix well. Add water to achieve the desired consistency.
    Throw it in a bowl and chow down.
    I’l often eat it with some walnuts or pecans on top and sometimes add some egg white powder (after cooking or you’ll end up with a kinda purple omelette!!!) to give it a protein kick.

    Zone blocks
    Fat: 10
    CHO: 2-3 (depending on the berries you use)
    Again no protein, hence the addition of egg white powder.

    Enjoy!!!! πŸ™‚


  19. andrew said

    check out the paleo biz cards

  20. gus said

    that’s awesome! i’m totally going to get business cards done up on meat.

    i had such an epic steak tonight i had to document it (not sure if embedding works on images)

    grok hunted well:

    grok had to fend off other predators:

  21. gus said

    hmmm evidently not.

    epic steak:


  22. The Cell said

    Hahahaha, love the mutt Gusman!!

    God help any Vego that happens to take a wrong turn and stroll into The Cell. I don’t think we’d get along πŸ˜›


  23. gus said

    if a vego showed up at the cell i’d probably see how they turn out on the weber πŸ˜›

  24. graeme said

    today ….
    bfast: none (2 x short blacks)
    snack: none
    lunch: chicken ceasar with no dressing and no croutons (another short black)
    snack: a whole bag of jerky + 2 apples (more coffee) + almonds
    after cell: lara bar (didnt feel so good)
    dinner: fish and salad, then a tin of tuna with remaining salad (with a drop of balsamic). black tea and honey

  25. Chanel said

    *LOL* a vego wouldn’t have the energy to get out of the car to get INTO the cell… πŸ™‚

    and how does one come up with the idea of lasered jerky business cards? πŸ˜€

    pre-training protein drink: protein powder, water, bananas, strawberries, honey

    7 rounds
    8kg kb snatch x 24
    pushups x 24
    200 m run


    post-training protein drink: protein powder, water, bananas, strawberries, honey

    dinner: i’m a genius! well, maybe that’s going too far, but i think i’m pretty awesome…. curried egg and lettuce sandwiches without the bread… eggs, canola oil, olive oil, curry powder, pepper wrapped in cos lettuce leaves, and then a lebanese cucumber afterwards.

    i do have a question, or two:
    1. if whole egg mayonnaise is made from vinegar, vegetable oil and eggs – is it paleo (if we make it ourselves)?
    2. if we are not supposed to have dairy, and the protein powder is whey protein derived from milk/dairy – is that paleo?

  26. graeme said

    …. and another 3 boiled eggs

  27. Jane said

    7.45am Breakfast
    132g egg whites, cabbage, toms, broccoli, cauliflower, zucchini, 25g chicken, sweet pot & pumpkin, avocado + 1/2 apple + 6 x almonds

    12.30pm Lunch
    Veg bake – kangaroo mince, eggplant, zuchini, onion, tomato + salad, sardines, spinach, tomato, avocado + pear 6 x almonds

    4.30pm Snack
    1 x egg, 1/2 apple, 3 x almonds

    8.15pm Dinner
    nile perch & prawns, tomato, zucchini, cauliflower, broccoli, cabbage, spinach, stirfry with sweet potato & pumpkin – s’berry x 2, apple, 12 x almonds

    6.30am – 40mins windtrainer session, CFE 3 x 5min on 3min recover + w/up & c/d + technique work on press / push press / push jerk / thruster / back squat 10 reps each 15kg

    6pm – 90mins bikram yoga

    Very late night so couldn’t get up to cycle today had to sub this with the windtrainer session

  28. Adam Piller said

    Wod as rxd 29.56mins

  29. Chanel said

    snacks: pineapple, cashews, pinenuts

  30. Shan said

    To all the Paleo Cookie Fans.

    The Paleo cookie recipe can be found by clicking on

    Of course I’m always open to be the idea of being the guinea pig for the cookies πŸ˜›

  31. michelle said

    I’m scared to try those Paleo cookies….. don’t think I’d be able to stop – they look delicious!

    The rest of today’s food:
    Morning snack: piece of chicken, fresh fruit, some nuts
    Lunch: Left over beef and vegie casserole, fruit
    Afternoon snack: Peach cookie x 2
    Dinner: Baby Snapper with LOTS of homemade salsa (tomato, cucumber, avocado, coriander, lemon juice and a bit of olive oil)
    Evening snack: Another peach cookie and some nuts

  32. michelle said

    And just realised my post earlier today should read KB Snatch, not KB Swing

  33. What about V8 for liquids? You could always say there’s vodka in it so your mates will leave you alone? Not sure what the pH is though?

    thanks for the recipe Michelle. Will try out soon! Like the ‘chopped till I got bored comment’ πŸ™‚ I know the feeling! (so I bought a food processor!)

    Breakfast: 2 scrambled eggs, onion, garlic, zucchini hot sauce and 1 cup fruit salad (apple, kiwi, pineapple and berries)
    Snack: Paleo banana muffin (thanks Jase!)
    Lunch: 100g tuna, fruit salad, 1 paleo cookie
    Dinner: barramundi, big green salad with avocado, carrot and cukes
    Snack: lara bar

    Thanks to Dr. Pete Yeates for all his help….had a check up today and it seems I’m on the right track and as a bonus, feeling a lot better since I also picked up the Paleo. Thanks to everyone for the idea of sharing 30 days together doing this. *hugs*

  34. Will said

    Thanks for the info, sounds like I’m encouraged to drink beer over the weekend πŸ˜‰ I’ll hold back long as I can, but I did promise my sister I would party with her Sunday.

    Paleo Today:
    Breakfast – roast beef
    Snack – almonds, apple
    Lunch – Roast Beef and Salad
    Snack – Orange
    Dinnertime – Meat and Veg stirfry
    Snack – Roast beef

    Good thing I double up’ed on workout’s today (netball), stuck at work tonight, and early tomorrow, so I miss out on my Thursday WOD, was looking forward to it too. 😦

  35. The Cell said

    Brekky – Nutty Hot Cereal. Black coffee x 2 (struggling to recover from my shifts)
    Snack – Quick berry Cereal
    Sleep for 4 hrs πŸ™‚
    Lunch – Banana Omelette
    Dinner – Roasted Chicken Breast, Broccoli & Cauliflower with a Paleo White Sauce
    Snack – 2 x Paleo cookies

    Didn’t eat enough today. Another busy day tied to the computer for most of it (apart from the 4 hr nanna nap!!) plus a sick rugrat at home.

    Chanel – WPI is dairy and therefore not Paleo.

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