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Friday 02 October 2009

Posted by The Coach on October 1st, 2009

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

Post time to comments


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!

    1000m row, 1x CFWU, Mobility
    KB exercises
    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

    1500m row +
    Mobility work

    Squat Cleans (lightish today)

    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

    Muscle up ladder
    1-2-3 reps

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

    Stretch – foam roller


  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

  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

    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 😛


    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

    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

    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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