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Tuesday 06 October 2009

Posted by The Coach on October 5th, 2009

3-3-3 reps
1 x 15 reps

Post loads to comments

For time:
Double Under, 50 reps
Pull up, 10 reps
Burpee, 10 reps
Double Under, 40 reps
Pull up, 10 reps
Burpee, 10 reps
Double Under, 30 reps
Pull up, 10 reps
Burpee, 10 reps
Double Under, 20 reps
Pull up, 10 reps
Burpee, 10 reps
Double Under, 10 reps
Pull up, 10 reps
Burpee, 10 reps

Post time to comments

Affiliate Gathering - Pull Ups, Michelle and Grover


17 Responses to “Tuesday 06 October 2009”

  1. gus said


    stoked on the deadlift pb, wasn’t sure i had it in me but had a crack anyway

    subbed single skips 3:1, red band pull up rnd 1-2, blue 3-5

    i was smoked after the deadlifts… pull ups felt waaay harder than i expected and legs died really quick on the skips

  2. andrew said

    way to go gus!! no wonder you looked wasted..

    110, 120, 130 x 3
    100 x15

    wasnt sure abt my hip thing but seemed ok

    WOD – single skips x 3 & PU with BB 9:22

    is michelle the new poster girl for october? nb no band!!

  3. The Cell said

    Awesome stuff Gusman!!! Saw your post about the Press the other day. Obviously the press will always go up on smaller increments than everything else due to less muscle being involved, however, I think it could be a form/technique issue. We’ll drop the weight a bit, have a look at form and keep you moving up.

    Michelle is always our poster girl Andrew!! I’ll have to be the downer though and mention there was a band. You just cant see it. HOWEVER, from all reports, Michelle is progressing nicely on the unassisted dead hang pull ups! There were just a stack in that particular workout.


  4. michelle said

    Awww, Jase – you gave it away!! 😉

    It was even a blue band if I remember correctly, which I’ve now sworn off completely (a decision I’ll probably regret sometime in the future). It’s only the red band (or smaller) for me from now on, no matter how many reps!! And soon it will be no band at all….. hopefully 🙂

    Strength: Deadlift
    3-3-3 at 90kg
    15 x 70kg
    This felt heavy, but I was able to maintain good form throughout.

    Wanted to give today’s WOD a crack, but someone was hogging the pull up bar and I forgot to bring my skipping rope. I did yesterday’s CFE workout instead:
    10 x 100m sprints, 90sec rest between. Untimed.

    Congrats on the deadlift PB, Gusman!

  5. gusman said

    thanks guys!

    michelle – i bet you were doing bigger deadlifts than all the guys at your local gym! haha. i can see the t-shirt now: “the cell girls warm up with your PB”

    jase – cheers, it probably doesn’t help that i haven’t been to many of the press sesions this strength bias, but it’s just starting to give me the sh*ts hahah

  6. Chanel said

    bfast: bacon eggs
    lunch: savoury mince cabbage mushrooms
    snack: nuts

  7. Jeff in Washington USA said

    This looks like an awesome workout!!! I’m gonna try this one tomorrow.

  8. Will said

    Dead Lift:-
    5-5-5 of 70-80-80kg
    1×15 of 50kg

    Single Skips 1:3, Blue Band – 10.18

  9. Biljana said

    Food Diary 🙂

    Breakfast – Bacon, Egg & Banana
    Morning Tea – Pear & almonds
    Lunch – Corned Beef & Garlic Cauliflower Mash
    Afternoon Tea – apricots, almonds, sultanas
    Dinner – Will have Chicken & vegetable Soup then some fruit & slmonds

  10. Biljana said

    For some reason have been having lots of trouble posting yesterday’s meals to Monday comments section 😦 so I have now given up fighting it – here is yesterday’s food diary.

    Monday Food Diary 🙂

    Breakfast – bacon & pineapple
    Morning Tea – apple, sultanas & almonds
    Lunch – Corned Beef & Garlic Cauliflower Mash
    Afternoon Tea – pear & almonds
    Dinner – Chicken & Vegetable Soup (carrots, parsnip, onion, swede, celery), blueberries, almonds & sultanas

  11. Stef said

    Excellent Jeff, we look forward to hearing from you more often, post your times and let us know how you go!


  12. Jane said

    5.15am Snack
    750ml accelerade drink pre & during training

    7.15am Breakfast
    130g egg whites, 1 x yolk, cabbage, toms, broccoli, cauliflower, 25g chicken, sweet pot & pumpkin, avocado + pear + 9 x almonds

    11am Pre Workout Snack
    sweet potato, pumpkin, 15g egg white, ooil, unsweetended apple sauce

    1.10pm Post Workout Snack
    Paleo recovery drink

    1.45pm Lunch
    Paleo shepherds pie + salad, spinach, tomato & avacado, turkey breast + 1 x apple & 9 x almonds

    6.30pm Dinner
    fish & prawn stir fry

    7.30pm Snack
    blueberries, strawberries, 1/2 kiwi, almonds, walnuts, lsa, linseed, shredded coconut & coconut milk – followed by a small pear

    5.30am Swim session – 2700m total / sets of 500s

    12noon CF Strength @ The Cell – Deadlift 3 x 3 @ 47.5 / 57.5 / 70 (PB) + 1 x 15 @ 55kg
    WOD single skip 150 / 120 / 90 / 60 / 30 + pull ups x 10 (small red band) + burpees x 10 time 9mins 54secs

    Ate a very small pre-workout meal to see if this helped how I felt, I wasn’t at all hungry but ate it anyway and I had a pretty good energy level for the WOD, will try it out the rest of the week too.

  13. Adam Piller said

    Haha stuffed this up bigtime

    deadlifts 3,3,3 then 15
    150,160 (I thought I had 190 on there and pumped them out thinking damn this feels good, had a Funny mix of plates that wasn’t what I thought it was) went for a PB at 220 and only got 1 out, spewin
    then 15 at 120

    wod as rxd 9.28mins

    well done to everyone that had pb’s today!
    A few pb’s expected at next weeks CFT I bet!

  14. Jeff in Washington said

    Ok….that was harder than I thought it would be but it was super fun


    wod: 13:53
    The double unders were not going as planned but that’s why we do them right? To get better!

    This is the first workout where I’ve done a strength workout before a wod and I have to say that I wish my local cf would do this. I like your prescriptions too:)

  15. Jeff in Washington said

    those are in lbs btw

  16. Tracy said

    Food Diary

    Breakfast: banana omelette (yummy once you get over the texture), apple/strawberries/kiwi
    Lunch: salmon, asparagus and salad with NUTS!
    Dinner: Lamb kebabs, salad with avocado
    Snacks: mandarine orange, paleo cookies, kiwi, sliced turkey

    52.5/67.5/80 (PB!)

    1×15 – 50kg

    Been struggling with Paleo related gastro issues and had a big attack last night between the deadlifts and my WOD. Subsequently felt pretty “off” and only completed 3 rounds in 13mins. Hoping tonight will be a bit beter!

  17. Will said

    Breakfast:Banana, Fruit Salad
    Snack: Biltong
    Lunch: Nandos (1/2 Chicken, Chicken Ribs)
    Snack: Banana, Pear
    Dinner: StirFry
    Snack: None

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