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Friday 25 September 2009

Posted by The Coach on September 24th, 2009

2 rounds for time of:
Pull Up, 20 reps
Push Up, 30 reps
Sit Up, 40 reps
Squat, 50 reps
Row 800m
Pull Up, 20 reps
Push Up, 30 reps
Sit Up, 40 reps
Squat 50 reps

Post time to comments

Pete - Box Jump


27 Responses to “Friday 25 September 2009”

  1. Pete Yeates said

    Warm-up = Glute activation, Skipping.

    WOD = as Rx’d
    Time = 26:39

    24/09/09 = Ride 2hrs on road, flat and easy pace.

  2. andrew said

    WU – skipping (again!!) 😦

    WOD – 20:58. PU with Blue Band

  3. Vicki said


    2 rounds for time of:
    K2E’s 10
    Pull Up, 20 reps
    Push Up, 30 reps
    Squat, 40 reps
    Row 800m
    K2E’s 10
    Pull Up, 20 reps
    Push Up, 30 reps
    Squat, 40 reps

    Did it sort of ass about – finished on 1 1/2 rounds.
    Gusman – very inspiring effort today.

  4. gus said

    haha thanks, vicki… if i had been any more slow motion by the end of it ‘chariots of fire’ would have started playing πŸ˜›

    wod: as rx’d except for blue band for pull ups = 44:10

    push ups hammered me hard

    paleo update:
    i’ve been trying to keep bacon as a sometimes food, at least until i get nitrate/preservative etc free stuff, however today is “sometimes”
    breakfast: bacon + sweet potato + 2 eggs + paleo bbq sauce

    have also been using sweet potato only as post workout. i’ve been erring a bit towards low carb paleo to try and keep losing fat.

  5. michelle said

    Warm up = skipping

    WOD as above, blue band for pullups

    Time = 28:31

    Really struggled this morning, felt really sluggish and had no energy. You know you’re in trouble you’re already gassed and it’s only the warm up!!

    Having said that, I really noticed the difference that all my pull up practice has been making. I probably should have used the red band. My sets were still broken with the blue band, but this was more due to losing my kip than lack of strength, and I don’t think I would have lost any time using the red band.

  6. The Cell said

    It was very good to see everybody work hard today. Range of motion people! We must take the movement through the FULL range of motion, this is integral to development of the neuromuscular system and building overall strength! It serves no purpose executing ‘half’ repetitions, it is not beneficial in much of a way, when compared by taking the body through its full range! Do this with intent and you will all become far superior athletes and build a stronger foundation within your body!

    Nice work rate this morning Andrew!


  7. Will said

    Completely forgot my meals for the day as I was in a rush to get out of the house for Kick Boxing! and I missed my work out yesterday so feeling a bit out of place right now.
    All I have is a can of Tuna (afternoon skack) and some pistachio nuts (not sure if these are Paleo?), I’ll have to pop down to the shops and grab something healthy.

    WOD looks good, might give it a shot tomorrow morning.

  8. gusman said

    pistachios are paleo

    we had to put on a morning tea today for someone that is leaving, i brought in chopped up veggies, baba ghanouj, pistachios, macadamias and smoked salmon AND avoided the tim tams and sausage rolls

  9. Biljana said

    awesome Gus!!

  10. The Cell said

    I love you Gus!


  11. gusman said

    by the way, if anyone wants organic bacon head to mt claremont markets tomorrow as spencers brook farm will be there, who do loads of organic pig products

    details are here:|35

    i’ll hopefully head over after combat conditioning

  12. Jane said

    Good news πŸ™‚

    Just returned from physio doesn’t think that stress fracture is back, just nerve stuff (it definitely doesn’t hurt in the same way as the stress fracture did)

    So no running till early next week – easy πŸ™‚ have to wear a “dome” pad under my foot to relieve the nerves – see how it goes for a week, then back to physio for another assessment

    from a very happy Jane πŸ™‚ πŸ™‚ πŸ™‚

  13. andrew said

    mt claremont markets recommended for an easy sat morning – only thing was when I have been there and was looking at some lamb I would have had to buy a whole one!! perhaps pork products are different I cant remember. have had the bacon with pancakes courtesy of my wife – do i get drummed out of the cell for eating pancakes?? πŸ™‚

  14. gus said

    were they paleo pancakes? πŸ˜›

    holy hell – i’m already feeling real sore from this morning… tomorrow should be interesting

  15. michelle said

    Great to hear your foot’s okay, Jane πŸ™‚

    Food today:
    Breakfast – 1 boiled egg, some leftover turkey, fruit
    Snack – A tin of tuna slices in spring water
    Lunch – Leftover turkey and tomato/cucumber salad
    Snack – Fruit
    Dinner – going out for dinner tonight, so it will be the most paleo thing on the menu!

  16. Biljana said

    Breakfast – 5 prawns, 2 lrge strawberries, 9 almonds
    Morning Tea – banana & 4 pecans
    Lunch – chicken soup, tangelo, few almonds
    Afternoon Tea – 5 prawns
    Dinner – small piece of steamed chicken, carrot & coconut salad (the salad was uber yummy!!)
    Drinking lots of water and herbal teas.

    Activity – Frequent Naps & WOD’s for time involving AMRAP Bathroom Visits. πŸ™‚ Thanks for all the well wishes and kind thoughts. They are certainly helping my recovery. πŸ™‚

  17. gus said

    today has been a sort of paleo cheat day as i’ve eaten quite a few roasted nuts that are salted..

    i know salt’s not ideal but i won’t stress on a few extra salted nuts. they are quite easy to eat a lot of though πŸ˜›

    dinner will be pork mignon
    dessert i’m going to attempt to make a paleo ‘yogo’ with berries, coconut cream, raw cocoa powder and banana

  18. Ben said

    Apologies again Stef, last night was crazy.

    As for Paleo:

    Breakfast; banana

    Snack; apple, banana

    Lunch; Chicken and salad (cucumber, carrot, lettuce) in a white roll….then a hotdog a little later

    Snack; 2 boiled eggs, 5 crackers and a bit of cheese

    Dinner; crumbled fish (baked) with chips (the bad fried kind)

    Snack; banana

    The diet would’ve been much better had I not slept through my alarm for training….which consequencely made me late for uni, bleh. I’ve had about 500ml of water today, planning to have doubled that by the end of the night. Really keen on trying out those paleo pancakes and cookies, so I’ll cook them up since I have next week off uni.

    I’ll see you guys at training next week.

  19. The Cell said

    Brekky – Bacon (Nitrate & Gluten Free Gusman) Chorizo Sausage (Prob not really Paleo but it was nitrate and Gluten free) and 3 eggs and a heap of Paleo BBQ sauce mmmmmmm. Black Coffee
    Snack – Cinamon Roll Larabar.
    Lunch – Chicken Salad & Long Black
    Snack – Um, can’t remember. Will upate when I get home and see my log.
    Dinner (Yet to have) – Beef curry w/Paleo “Rice”
    Then probably a few snacks whilst watching some DVD’s πŸ™‚

    Messed around on the rings and bar to warm up. Pulled off a few skin the cats to muscle up and a inverted hang to muscle up on both the rings and bar. Did a few bar jumps.

    5-5-3-3-1-1-1-1 reps

    AMRAP/15 mins
    1 round =
    75% 1RM Power Snatch, 3 reps (55kgs for me) + 2 x Pull Up, 3 reps, Push Up, 6 reps, 21″ Box Jump, 9 reps
    Rounds – 6 flat.
    This smashed me. I spent a good 5 mins on the floor after and my back is already feeling tight. I found the box jumps then hardest. Whether that’s because they were hard or were the last movement I’m not sure. They sucked though.

    After talking with Pete about hydration, I did the WOD without taking a drink. I normally grab a quick swig at least once in a 15 min WOD. I’ve just proved that my previous habit was psychological rather than a physiological necessity. Well not proved scientifically but proved to myself πŸ™‚

    Great work on the Paleo so far guys. I hope everyone is learning heaps and finding that fueling your body for health and performance needn’t be too tough nor bland. Keep it up and aim for 90% adherence. I find if you get totally anal and aim for 100% adherence it gets pretty insane.

    Life is meant to be fun, enjoy the journey.

  20. gus said

    sweet, where did you find the bacon? (accruing as many bacon sources as possible is what wise cavemen did)

  21. The Cell said

    Oh and I knocked out a bit of vertical jumping after the WOD. Did a 110cm (43″) box jump followed by a best of 3 vertical leap test. From memory Nic Natanui from the Eagles won this test at last years AFL draft camp with a 82cm leap (Please correct me if I’m wrong) Now everyone raves about his vertical leap. I just ripped off a 79cm (31″) leap. My PB is 85cm (33.5″)

    Now I’m not saying that to blow my own trumpet, but just pointing out that if a 33 year old copper can do that, and I’m pretty sure I’ve lost a few inches over the years (yes, still referring to my leap), what the hell is wrong with our AFL draftees where the very best they can find, jumps like me. Now they test vertical leap for a reason, not just for the sake of it. The point of this? I reckon if we gave them a dose of CrossFit it would improve their overall S & C dramatically. Ok, I’ll step down from my soap box. I’m off to give Woosha a call πŸ˜›

    Gusman, got the bacon from Woolies. Can recall the name at the moment, still at The Cell. I just went through them all until I found one without nitrates and gluten.


  22. Jane said

    Jason, I’m really interested in what you said yesterday about eating

    “My diet lacked fat today. Maybe that’s why I could’ve chewed the crotch out of a low flying duck tonight”

    I am eating about the same as normal (minus the dairy)and the portions I eat are quite substantial (I think) but by around Thurs/Fri as is shown by last night and the way I feel tonight I have this need to keep eating – I don’t feel hungry as in not eaten any food but I have this definite need to eat and it is usually for sweeter fruit stuff and nuts or nut butter and I’m wondering whether I am possibly not eating enough fat and after about 3/4 days of training (usually twice a day) this starts to catch up on me – this tends to continue over the weekend – rest day Sunday then Monday is all good again???

    Any views / comments / suggestions welcome

    Today’s Foord
    5.15am Snack
    750ml Accelerade Drink before & during AM Training

    7am Snack
    Paleo Recovery Drink after AM training

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

    1pm Lunch
    vegetable bake : kangaroo mince, eggplant, onion, tomatos, zucchini, tin tomatos – Salad : spinach, tomatos, avocado + 1 x apple 6 x almonds

    5.30pm Dinner
    130g fish + prawns, tomato, zucchini, cauliflower, broccoli, cabbage, spinach, pinenuts, stirfry – 1/2 x apple, 1 x kiwi + blueberries + 12 x almonds + 2 x peach patties

    9pm Snack
    1/2 apple, 3 x almonds, 1 x egg

    5.30am – 1hr squad swim session w/up 1300mtrs 300/300/300/50s main set 15 x 100m 1.30-1.36p/100 with 22 secs recovery

    Notes: Hungry again tonight but very happy about my foot diagnosis

  23. Biljana said

    Hiya Jane – don’t know if this helps but in having a quick look back at your food log this week, two thingsstand out to me. The first was the time you eat dinner.You seem to have a later dinner Monday to Wednesday and an earlier dinner on Thursday/ Fridays. The other -Your meals seem to be dialled in to Paleo Zone really well and well disciplined – but maybe you need to up your fat blocks considerably more given the amount of training you do. What are your current zone block proportions? I remember reading an article in Crossfit Journal re. this and the need to up fat blocks for some athletes. Although I could be totally off the mark too – probably. Hope it might help a little and Great News about your foot!! πŸ™‚

  24. Chanel said

    Yesterday night was pretty much a write off due to rushing to beyonce after work, so today was much better…
    Bfast: barramundi (unfortunately crumbed but was all the fish I had) lettuce, boiled egg
    snack: choc chip cookie (was still on my desk from the other day)
    lunch: smoked salmon, lettuce, avocado, cucumber , sunflower seeds, boiled egg
    afterwork: we always have wine and cheese after work on Fridays, so no paleo adherence to that: I did have quince paste, but again not paleo – no dinner as of yet…

  25. The Cell said

    That is great news about your foot Jane. Any injury is frustrating, but stressy’s seem to really suck. They’re to injuries like Thrusters are to exercises!! πŸ™‚

    Regarding the fat comment. In short, fat is more filling.

    I find that if I ramp up my fat intake I don’t get hungry. If I’m not eating a good balance of all the macro nutrients (Pro, CHO & Fat) I can eat and eat and never feel full. That’s why with the Zone diet you’ll find athletes (the athletes zone) doing 3x and I’ve even seen up to 6 x fat blocks.

    Just looking at your intake from today, your fat is coming from avocado’s and almonds. They’re both very good but I find they don’t really sustain me and I have to reach for the nut butter. That’s just me though. I also us a lot of coconut products such as oil, milk (I use Ayam, as it’s just Coconut milk without any other crap) and shredded or flakes in cooking.

    I’d like to see you using at least 1 whole egg with your breakfast. Don’t be scared of the sat fat and/or cholesterol. I often use 1/2 cup egg whites and 2 0r 3 whole eggs in my brekky and then maybe a couple during the day. My BF is under 10% and my cholesterol has always been extremely low. Again that’s just me and I have been blessed with good genetics in that regard.

    I’d also like to see you upping the protein. It’s not too bad at the moment, but a touch more could help with the hunger.


  26. Will said

    Breakfast: None 😦
    Snack: Coffee, Pistachio Nuts
    Lunch: Chicken + Anchovy Salad…from the pub, had mayo splattered all over it, was very disapointed but ate it anyway. + 2 OJ’s, these were full of sugar too and made me feel sick, I’ve decided I’ll drink beer instead of OJ if I’m at the pub again
    Snack: Banana x2, Apple
    Dinner: Tuscan Chicken + Nut Salad/Stirfry
    Snack: None
    Activity: Kickboxing, Rock Climbing.

  27. Breakfast/lunch: bacon, mushroom and tomato omelette (I think it had cheese too! darnit…I didnt’ make it..), orange juice

    Dinner on the plane to singapore: stir fried chicken , green salad and the steamed veggies were so bad, I broke down and ate some rice. I also resisted the cheese, bread, crackers and chocolate on the tray and palmed them off to my next door neighbor!
    Snacks: 2 bags of almonds (not at the same time)

    I’m here for a week of training so I stocked up on those organic food bars and lara bars with some dried berries. Off to find a grocery store and some fruit!

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