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Friday 02 October 2009

Posted by The Coach on October 1st, 2009

WOD
For time:
“The Cell Kettlebell Complex”
24kg Kettlebell
5 rounds
400m Run between rounds

Post time to comments

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14 Responses to “Friday 02 October 2009”

  1. Biljana said

    😦 Bugger!! My favourite WOD even with the runs included and still no playing for me. No fair Jase!!

  2. gus said

    cfwu x 2, row 1000m

    5 rounds, 16kg kb, 200m runs

    forgot to write down time, it was 21mins something though (which is faster than the first time i did the complex with 16kg and that time didn’t involve any running!)

    have run about 5.5k this week – it’s probably the most i’ve ever done in a week in my whole life!

  3. Pete Yeates said

    Warm-up = Glute Activation, Row 1km, CFWU x 2

    WOD = scaled to 20kg kettlebell

    Time = 23:20

  4. Will said

    Great WOD this morning! Really enjoyed it. Well done Michael really hit it hard this morning, espically after last night’s WOD!

    Warmup:
    1000m row, 1x CFWU, Mobility
    KB exercises
    WOD:
    The Cell KB Complex: 12kg kettlebell, 25.04

  5. michelle said

    Warm up: 1km row, 2 rounds of CFWU

    WOD: 5 rounds of the Cell KB Complex with 400m run between rounds
    12kg Slasher to Halo x 10
    16kg Deck Squat x 5
    16kg KB Swing x 10
    12kg KB Snatch x 10
    12kg KB C&J x 10 (rounds 1-3)
    16kg KB C&J x 10 (rounds 4-5)

    Time = 23:40

    It was good to move up in weight for the clean and jerk, although the 16kg bell was much harder to move!

    Still love this workout, and adding the run was a great twist 🙂

  6. The Cell said

    WARM UP
    1500m row +
    Mobility work

    Then:
    Squat Cleans (lightish today)
    5-5-3-3-1-1-1
    60-60-70-70-80-75-75kg

    Then:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents
    TIME = 14.52min

    Then:
    Muscle up ladder
    1-2-3 reps
    X2

    Then:
    Push 2 tonne car 30m
    X5 (about 1min rest between efforts)

    Stretch – foam roller

    SS

  7. Anthony said

    you guys are awesome. can’t wait to come and get fit. loved fundamentals – but sooooooooo sore and unfit. see you next week bright and early
    Anth

  8. Biljana said

    Food Diary

    Breakfast – bacon & eggs, almonds
    Morning Tea – green apple, blueberries & almonds
    Lunch – Beef & Vegetable Casserole from last night, blueberries
    Afternoon Tea / Early Dinner – Tuna slices, fresh pineapple & banana panfried and drizzled with some warm honey and walnuts
    Snack – maybe some fruit and nuts later if I feel like a nibble 🙂

  9. gus said

    bfast: 1 egg + carrot caveman cookie
    snack: caveman cookie and apple
    lunch: pulled pork + veggies
    snack: nuts and chicken
    snack2: nut butter and chicken
    dinner: nandos

  10. gus said

    only had chicken from nandos though! cavemen had piri piri

  11. michelle said

    Paleo food diary:

    Breakfast 7.30am – one boiled egg, two orange/date/cinnamon cookies
    Snack 10.30am – some fresh fruit salad (melon, blueberries, apple, strawberries)
    Snack 3.00pm – a handful of almonds
    Dinner 7pm – omelette with chicken, bacon, mushroom, cauliflower, tomato and carrot.
    Snack 8pm – some dried fruit

    I was either on the road of delivering training seminars for most of the day, so eating was a bit sporadic!

  12. Chanel said

    warm up 1000m row, 2x CFWU, mobility

    WOD
    Cell KB complex
    12kg KB slasher to halo, deck squats, swings
    8kg KB snatch c&j
    400m row – got to the cell after an emergency patient on my only day off in months and found out i forgot my gear! had to steal some bike shorts from stef to train, so no running barefoot 😛

    21:42

    bfast: almond meal, coco nut milk, banana, raspberries, fig and banana nut bites
    lunch: nuts, jerky and banana nut bites, fruit juice
    coffee, tea
    dinner: chicken, cabbage, carrot, mashed potato 😛

    i possibly coulda eaten other things, but i don’t remember!

  13. Jane said

    5.15am Snack
    750ml Accelerade Drink before & during AM Training

    7am SnackPaleo Recovery Drink after AM training

    8am Breakfast
    130g egg whites, + 1 x yolk cabbage, toms, broccoli, cauliflower, zucchini, 25g chicken, sweet pot & pumpkin, avocado + pear + 9 x almonds

    2.30pm Lunch
    vegetable bake : kangaroo mince, eggplant, onion, tomatos, zucchini, tin tomatos – Salad : tuna, lettuce, tomatos, avocado + 1 x apple 9 x almonds

    7pm Dinner
    130g fish, + marinara mix tomato, zucchini, cauliflower, broccoli, cabbage, spinach, pinenuts, stirfry – 1/2 x apple, 1/2 x kiwi + blueberries + 6 x almonds, walnuts, lsa, linseed, coconut & coconut milk

    9pm Snack
    1/2 apple, + almond butter

    Activity:
    5.30am – 1hr squad swim session w/up 1000mtrs 200/200/200/200/200 main set 8 x 50s / 4 x 100 / 2 x 200 / 2 x 300 on 1.36p/100 pace with 24 secs recovery – arms & legs very tired today couldn’t hold 1.36 could only manage 1.40 pace

    Notes:
    Was really full after b’fast so didn’t eat lunch until 2.30pm and then only ate because I thought 6hrs was too long between eating, didn’t eat all my lunch (that’s a first!) – this is the first time in weeks that I haven’t felt hungry after about 4-5 hrs. Also I wasn’t too hungry for dinner (although looking at what I ate you would never believe it)

  14. Will said

    Breakfast: Banana
    Snack: Banana, Beef Jerky
    Lunch: 1/2 Chicken, Greek Salad
    Snack: Apple, Pear
    Dinner: Pork Chops + homemade Apple Sauce
    Snack: Beef Jerky, Fruit Salad

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