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Thursday 24 September 2009

Posted by The Coach on September 23rd, 2009

Front Squat
5-5-5 reps
Back Squat
1 x 20 reps

Post loads to comments

For time:
60kg Snatch, 30 reps

Post time to comments

If you do not have experience and coaching in the Snatch, perform 25kg 1-arm Dumbbell Snatches, 30 reps.

Combat Conditioning @ The Cell

Happy Birthday Andrew!!


31 Responses to “Thursday 24 September 2009”

  1. Pete Yeates said

    Happy Birthday Andrew πŸ™‚ πŸ™‚ πŸ™‚

  2. gus said

    happy birthday andrew!

    warm up: skipping plus med ball stuff

    front squat: 45-57.5-66(pb)
    back squat: 20×66(pb)

    30 x snatch 35kg. = 4:58

    breakfast: 2 eggs, chicken breast, sweet potato and bbq sauce

  3. michelle said

    Happy birthday, Andrew!!!!! Have a great day πŸ™‚

  4. Graeme said

    bfast: banana omelette wt cinnamon, 2 x short black

    Shan, that omlette was deluxe !

  5. andrew said

    wu – skipping again :(, med ball circuit x 2


    FS 3 sets 5 x 65kg
    BS 20 x 75

    30 x 40kg 5 mins something
    tried to concentrate on technique but it wasnt pretty..

    Just remember, somewhere, a little Chinese girl is warming up with your max. — Jim Conroy, Olympic weightlifting coach.

  6. Chanel said

    happy birthday andrew!

    late night snack:banana, pistachios
    bfast: fish (no idea what type), lettuce, avocado, boiled egg

  7. gus said

    hmm, i think i’m gonna follow this instead of paleo from now on:,27574,26109437-401,00.html

    i really liked this quote out of it:
    “I’d say the Chugay Tongue Patch is a daily reminder of how just because your physician has an MD behind their name it doesn’t mean they’re bright,”

  8. The Cell said

    That is wrong Gusman!! Be funny to see last nights steak sucked trhough a straw!!! hahahahaha

    Who comes up with that crap. Jeez, eat less, lose weight! Amazing discovery πŸ˜›

    I had my jaw wired up several years back after it being broken and was only able to suck stuff through a straw for a week. I dropped 9kgs!! But it came straight back on as soon as I resumed normal eating.


  9. Biljana said

    Hi Guys….Back Home again…Yay!!
    Firstly – Happy Birthday Andrew! Hope you have an awesome day!! :)and Congrats Rory- awesome achievement!

    Secondly – Thanks for all the kind thoughts and well wishes from everyone. Got out of hospital this morning and back home now. I won’t gross everyone out with my medical condition -suffice to say I did have emergency surgery on Tuesday. Looks like it will be a little while before I am back in the full swing of training but I’m hoping to be able to catch up with all of you soon. If nothing else – but to drive the boys down to train.

    Re: The Paleo Challenge – Still going strong despite some puzzled looks at the hospital – they more than capably supplied me with a Paleo Diet at my request and I’m sure learned something about it as well.

    BF – Beef Jerky & Banana
    MT – Green Apple
    Lunch – Beef Stir Fry with onion and red & green capsicum
    AT – handful of walnuts and almonds
    Dinner – Gave everything I had eaten through the day back to the earth! lol Went to Emergency at Joondalup Hospital

    Tuesday (still in emergency)
    BF – small apple juice (gave this back too!!)
    Mt, Lunch, AT, Dinner – Nothing – Talk about Strict paleo and going without!! hahahaha I don’t think I’ve ever gone this long without eating! Had surgery early evening.

    BF- 2 poached eggs, fresh fruit – melon, orange, strawberry
    Lunch- poached fish – fresh fruit – melon & orange
    Dinner – steamed chicken & banana

    BF – scrambled eggs, orange
    more goodies to come…

    Funny titbits whilst in hospital –
    1. Everyone stressed about my low pulse rate in hospital- resting is usually 55 but it was sitting at around 40 whilst in hospital until a doctor just said I was very fit!! Go Crossfit! My comment was just cause I’m a big girl doesn’t mean I can’t be a fit girl!!
    2. The recovery nurses blitzed me with questions about what I do to stay fit and have a low pulse rate, so they got a Crossfit education as I recovered from surgery.

    Oh well…Thanks again for the kind wishes. See you all soon. πŸ™‚

  10. Storm said


    Great to see you are on the mend.


  11. gus said

    cashews – in or out? every site i read seems to have a different opinion on whether they’re paleo

    i have eaten three different animals so far today. my stomach is turning into Noah’s Ark

  12. Biljana said

    Gus – cashews out

  13. gus said

    for what reason though?

    all i can seem to see is it’s because you’ve have to steam them out of the shell

    but then there’s articles like this that reckon it’s bull:

  14. The Cell said

    Hmmm, not sure Gusman. I read somewhere in the past week that the cashew isn’t even a nut. It’s a family all on its own. Must be correct. It was on the internerd πŸ™‚

    I reckon eat em. There’s Paleo, there’s strict Paleo and there’s totally anal Paleo. Live dangerously mate. Have a cashew………….dare ya! πŸ˜›


  15. gusman said

    well i did eat some, they were in my mixed nuts

    i have since separated them from the rest of the nuts (i was bored, all right?) while i decide

    also another site i find useful that isn’t in the paleo resources is:

    he seems to have a fairly sensible approach to paleo..

  16. gusman said

    well i did eat some, they were in my mixed nuts

    i have since separated them from the rest of the nuts (i was bored, all right?) while i decide

    also another site i find useful that isn’t in the paleo resources is Marks Daily Apple, by mark sisson

    he seems to have a fairly sensible approach to paleo

  17. Chanel said

    the three paleo books i have read all list cashews as being better nuts that you can eat – along with almonds, pistachios and some others…. i think eat em and they are paleo πŸ™‚

  18. The Cell said


    I haven’t listed Mark’s Daily Apple on our resources page on principle as he has previously spammed us. From what I’ve seen though, he has some good ideas.


  19. Graeme said

    paleo today (so far)
    Bfast -fried banana omlette wt cinnamon (damn that was good!!)
    Snack -2 x apples + nuts
    Lunch -missed that one !!
    Snack -Larabar + Apple + nuts
    Dinner will be – stir fry, beef and vege

    countless short blacks and lots of H2O

  20. Jane said

    Happy birthday Andrew πŸ™‚

    Glad to hear you are on the mend Biljana πŸ™‚

    Food today:
    7.15am Snack
    1/2 Paleo Recovery Drink after AM training + handful raisins & walnuts

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

    12.30pm Lunch
    Stew – kangaroo steak, broccoli, eggplant, zucchini, cauliflower, cabbage, tomato + salad, sardines, spinach, tomato, avocado + apple 6 x almonds

    5.15pm Snack
    Pre trg dried apricots & nuts

    6pm Snack
    Post trg 1/2 paleo recovery drink

    6.30pm Dinner
    130g fish + prawns, tomato, zucchini, cauliflower, broccoli, cabbage, spinach, pinenuts stirfry – 1/4 x apple + ABC Nut butter, 1 x kiwi + blueberries + 12 x almonds + 2 x peach patties

    6.30am windtrainer CFE 6 x 3mins on recover 1min # 1,3,5 recover 3mins # 2,4,6 + w/u & c/d 50mins

    5.30pm Kettlebell complex 5 rounds of slasher-halo x 10 / deck squats x 5 / swing x 10 / snatch x 10 / clean & press x 10 using 12kg and 8kg KB

    Very unhappy today, foot has not been right so had to sub usual run for windtrainer session, back to physio tomorrow to be told to stop running (again!) I’m sure – if that’s the case I need to get a rower at home!

    Also felt the need for something sweet tonight, ate too much after my stirfry and now feel sick!

  21. Ben said

    I’d like to add ‘lazy Paleo’, which seems to be what I’m doing. My goal today was to completely cut out bread, which I did, hopefully tomorrow will be a better day.

    Breakfast; 2 boiled eggs, bowl of museli w/ skim milk

    snack; banana, small piece of a brownie that my sister made (given to me at knife point)

    lunch; some weird meat on a stick that my nonna made….also given at knife point. Was pretty oily, not happy.

    snack; banana

    dinner: chicken with small serve of rice, small brownie

    Ok Jase, rip into my lack of self control πŸ˜›

  22. gus said

    jase – that probably explains why i couldn’t link to his site! fair enough too, i hate spam more than i’d hate a vegetarian curling in the squat rack!

    breakfast – 2 eggs, chicken, sweet potato, bbq sauce
    snack: roo jerky, nuts
    lunch: stir fried veggies + pulled pork
    snack: blueberries and strawberries and coconut milk
    snack2: almond butter + spoon
    dinner: half a chicken from nandos (cavemen love peri peri)

  23. Biljana said

    Hey Ben- at least you are brave enough to keep posting what you are eating and you are consciously trying to change a little bit at a time. Any improvement is better than none at all!! πŸ™‚

  24. gus said

    i imagine it would be hard if other people are doing meals for you as well

    i’m lucky because i do all the cooking so my partner has to eat whatever i dish up hahah

  25. graeme said

    OK – I actually baked !!!
    the peach patties are not bad for a first go, im on number 3…

  26. Jase said

    3 eggs
    Quick Berry Cereal
    Black Coffee

    2 x Paleo Cookies

    Chicken Breast
    Broccoli & Cauliflower W/Paleo White Sauce
    Black Coffee

    100g Salmon
    Jocalet Larabar
    Diet Coke

    2 x Chicken Breasts W/Paleo BBQ Sauce (This is the best, I started eating it by the spoonful!!!!) Made some homemade El Pato Hot Mexican Sauce too. Yum
    Broccoli and Cauliflower

    Then I was looking for some things to eat my BBQ sauce with so polished off 2 hard boiled eggs and a carrot.

    About a dozen strawberries.

    My diet lacked fat today. Maybe that’s why I could’ve chewed the crotch out of a low flying duck tonight!!!! hahahahaha:-P

  27. michelle said

    The peach patties are awesome! I’m going to try the Paleo cookies next πŸ™‚

    Breakfast: roast beef, left over salsa from last night, 1 x banana
    Snack: A hard boiled egg and a peach pattie and some lemongrass and ginger tea
    Lunch: Left over fish and salsa. Some fruit salad (pineapple, pear, orange and rockmelon).
    Dinner: Turkey breast with tomato, cucumber and avocado drizzled with lemon juice
    Snack: My last peach pattie 😦

    My achievement for today: I sat in a room FULL of chocolate cake for 25min and didn’t give into temptation once!

  28. Jase said

    Keep it up Ben. I can see some improvements there already. Your heading in the right direction mate, just keep plugging away πŸ™‚

  29. Biljana, glad to hear you are on the mend and educating the hospital staff about not judging a book by its cover! Crossfit rocks!

    Happy Birthday Andrew!

    Jane, you are very disciplined! I’m excited to hear about your post 30-day results

    Is anyone taking a before and after photo????

    Breakfast: tomato juice, 2 scrambled eggs with onion, garlic and zucchini, 1 cup fruit salad (apple, kiwi and berries), small paleo cookie (like 1/8 the size of Jason’s!!!)

    Lunch: left over barramundi and purple cabbage/apple salad

    Snack: banana and NUTS!

    Dinner: chicken stirfry with some egg noodles (does this count as paleo?)

    Snack: small paleo cookie

    Michelle, I’m seriously impressed!!!

  30. Will said

    Diet is starting to get easier now that I’m planning in advanced:
    Breakfast: Banana
    Snack: Banana
    Lunch: Beef Salad (Tomato + Lettuce)
    Snack: Pear, Apple, 2x can’s tuna
    Dinner: Port Chops + veg
    Snack: Pork Chop

  31. Chanel said

    Lunch:some form of lamb stew that had lamb cauliflower n other paleo veggies – I actually don’t remember making it, but there’s another one in my freezer
    snack: cheezels 😦 again, couldn’t resist
    dinner: chicken n mushroom pie (yes, I ate the pastry 😦 )
    snack: a few lolly snakes

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