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Tuesday 20 October 2009

Posted by The Coach on October 19th, 2009

3-3-3 reps
Load Prescription
1st Set – 75% 3RM
2nd Set – 85% 3RM
3rd Set – 3RM PB

1 x 15 reps
Load Prescription
75% 5RM

3 reps for time of:
24kg Kettlebell Combat Complex

Each rep of the Kettlebell Combat Complex consists of:
1-Arm Snatch x 5 left
1-Arm Clean & Press x 5 left
1-Arm Snatch x 5 right
1-Arm Clean & Press x 5 right
Goblet Squat x 10
2-Hand Lunge x 5 each side
1-Arm High Pull x 5 left
1-Arm Row x 5 left
1-Arm High Pull x 5 right
1-Arm Row x 5 right
2-Hand Swing x 10

Post time to comments

Kettlebell Combat Complex – Zac Even-Esh, CrossFit Underground.


10 Responses to “Tuesday 20 October 2009”

  1. Craig L said

    Looks like a fun WOD..

    I feel that guys form doesnt look that great, but guys don’t get me wrong I just think is not fluid. Maybe he should do the work out to some Tchaikovsky or Cesare Pugni.

    or if his ipod only has rage he could do the work out with a chainsaw and an axe.

    lol see ya’s tomorrow.

  2. gusman said

    back off week this week

    deadlift: 60-60-60 15×60

    3 rounds, 12kg kettlebell = 8:21

    and even though this is a back off week i looked up the last time we did this:

    and back then i only used a 12kg anyway and i got 11:17. BAM!

  3. The Cell said

    Zac could smash me so I won’t pick his form 🙂


  4. andrew said


    Zerchers in lieu of DL’s
    3 x 70,90,95kg
    15 x 70kg

    Some nice atavistic branding from the knurling on my forearms now.

    WOD as Rx’ed 9:03

  5. Craig L said

    Jase – The Taliban said that about the Soviets… until they were supplied stinger missiles.

  6. Will said

    Tough workout, but good fun!

    Warmup – Skip 5 minutes, Mobility Drills, Renegate Man Maker (8KG) x10

    Deadlift 3-3-3, 60-80-85…was wearing gloves due to ripped up hands from last week’s kettlebell work, made it very hard to grip.

    12KG KB, 3x KBCC – 10.24

    Also looked up my last time, I’m kind of disapointed with this time now 😦 should have been sub 10’s!

  7. Jane said

    Well day 30 of the paleo challenge – for me its gone really quickly and I have learnt lots of things, such as:

    you can make a variety of tasty food with paleo ingredients that I would never have thought possible and even “treat-type” foods!

    I need not to be scared to eat more!

    I need not to be scared to eat more fat!

    I have a “raging furnace” to fuel (thanks Pete)!

    7am Snack
    1/2 paleo recovery drink

    7.30am Breakfast
    130g egg white incl. 1 yolk cabbage, broccoli, cauliflower, tomato, chicken, avocado + 1 x pear & 9 x almonds

    10.30am Snack
    1/2 apple + 9 almonds

    1pm Lunch
    kangaroo & veg bake + sardines, spinach, tomatos avocado

    4.30pm Snack
    pumpkin & egg white

    8pm Dinner
    fish, stirfry + pine nuts + avocado

    9pm Snack
    pineapple, kiwi, almonds, walnuts, shredded coconut + coconut milk

    5.30am – CFE Run Session – 30mins RPE 85-90% (not quite upto running at this intensity, but felt I ran fairly well – even though I only covered 6.5km)

    Followed by CF session 3 x KB complex using both 8 & 12kg KB (12 on squat, lunge & swing) – 7.25mins

    6pm – 90mins Bikram Yoga

    Notes: Felt good today – eating more seems to be helping

  8. Tracy said

    Thanks for the Paleo support everyone! Let’s keep up the chatter even though we’re officially done our 30 day challenge.

    I think it’s about Day 32 for me. I’ve lost 4.2kg and more importantly, I feel really good! I am looking forward to continuing on Paleo-ing and see where my body naturally settles out at….It’s a daily challenge (like resisting, warm banana bread with butter at a meeting today) although I learning to reach for the “better feeling” which is NOT eating food that makes me feel good for a nanosecond and crappy for 1/2 a day.

    HUGE milestone for me….:)
    I deadlifted 82.5kg (PB) and I realised this morning it’s actually more than my body weight!!!!!

    3-3-3 = 65/75/82.5kg (PB)
    1 x 15 = 55kg

    10:07mins using 8kg KB for single arm stuff
    12kg for gobblets and KB swings

    I liked this workout. Buff chicks are us!

  9. Jane said

    Well done Tracy – two great results!

    Very envious of your deadlift pb 🙂

  10. Biljana said

    Hey Tracy….awesome results with the Paleo Challenge…so proud of you!! Well done!! :)…..and fantastic Deadlift PB too!!

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