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Wednesday 21 October 2009

Posted by The Coach on October 20th, 2009

As many rounds as possible in 20 minutes of:
Pull Up, 5 reps
Push Up, 10 reps
Squat, 15 reps

Post rounds to comments

Jingle Jangles @ The Cell


23 Responses to “Wednesday 21 October 2009”

  1. andrew said

    WU – skipping, mobility drills, then
    – russian twists
    – goblet squat (deck squat wasnt happening)
    – wall ball
    – russian swingΒ¨
    x 3

    WOD – as rx’ed ie NO band. 18 rds + 5 pull ups + 9 x push ups

    Not too shabby for a 52 yr old with a knee brace, dodgy hip and a seeing eye to get some tats and a V8 ute now..

  2. Vicki said

    You forgot the zimmer frame.

    WU as above.

    13 rounds =5+10+13. BUGGER! 2 squats off 14. Next time.

    This morning we had Captain Smash on no band, Michelle on the orange, Pete going like the clappers, Will getting ready to fight, and a very respectable amount of rounds from Anth.
    On fire people πŸ™‚

  3. Pete Yeates said

    Warm-up = Glute Activation, Skipping, 3 rounds of 5 deck squat / 10 Russian twists/10 American swings/10 wall ball, mobility drills.

    WOD as Rx’d = 24 rounds + 5 Pullups.

    I was really happy with my pushups today, only having to break the reps up towards the end. Last time I did this as Rx’d was in March and did just under 18 rounds. πŸ™‚

    Strong work from all this morning and a special mention to Andrew (aka Captain Smash) for performing 95 Pullups without any assistance. :mrgreen:

  4. gusman said

    that’s absolutely fantastic, andrew!

  5. michelle said

    Warm up:
    Skipping practice, mobility drills
    3 rounds of 10 x 8kg DB Russian Twist, 5 x 12kg KB Deck Squat, 10 x Wallball, 10x 12kg KB American Swing

    WOD: Cindy, with orange band for pull ups
    18 rounds and 5 pull ups

    This was one more round than my last attempt at Cindy a couple of months ago, and that was with the red band. I’m feeling sore now….

    The 0530 crew rocked this morning! Captain Smash (that name’s going to stick forever now), that was inspiring work!

  6. The Cell said

    Great efforts by all this morning, it is clearly evident that your overall fitness is improving!

    Warm up:
    100cal on airdyne
    Mobility work

    6 x deadhang pull ups (various grips)
    9 ring dips
    12 paralette push ups

    1min sloshpipe overhead hold
    10sec paralette tuck sit
    10 x 24kg KB HALO
    1min rest

    Airdyne Tabata’s – 20sec/10sec 4MINS
    Aim was to reach 100cal
    CAL = 106


    *Am still limited to what I can do so did not push the envelope today and worked movements that did not aggravate what was required to rest


  7. Vicki said

    Just thought I’de update that our newest little crossfitter (the one that will be doing Cindy in my tummy) is a girl! So hello little Willow!
    Better start saving for a pony πŸ™‚

  8. Jane said

    Congrats Vicki, girls are such a delight – that is until they reach double figures πŸ˜‰

  9. The Cell said

    Congrats Vicki, that’s fantastic. Pete, get a shotgun and prepare for the inevitable boys knocking on the door! πŸ˜›

  10. gusman said

    congrats vicki and pete!

    disappointed she won’t be named Fran though πŸ˜›

  11. michelle said

    That’s awesome news, Vicki and Pete!

    We’ll have to create our own WOD called “Willow” πŸ™‚

  12. Anthony said

    Warm up:
    Skipping, mobility drills
    3 rounds
    10 x 4kg Dumb bell Russian Twist
    5 x 8kg goblet Squat
    10 x 5 kg Wallball
    10 x 8kg KB American Swing

    WOD = Cindy but 15 mins. purple band for pull up’s.
    9 rds + 5 + 10.

    = knackered but really enjoyed it.

    Go 5.30 crew!

    Congratulations Pete and Vicki. a little crossfitter legend in the making!

  13. Biljana said

    Congratulations Vicki & Pete!!…How Gorgeous….a little girl! Beautiful name – Willow!! πŸ™‚

  14. Vicki said

    Thanks guys:)
    Michelle I like that idea!
    It has to be a WOD that makes you want to puke …

  15. Nikk said

    Today did wod as rx’d really happy cos it’s only the second time ever,although i didnt push out as many rounds as i would’ve like to i was still over the moon with my rounds.

    Total Rounds= 9 πŸ™‚ πŸ™‚

  16. Biljana said

    Warm Up – 3 rounds of
    100m Run
    10 5kg Russian Twists
    10 OHS Stick
    10 Sit Ups

    WOD: Cindy AMRAP of
    5 Pull Ups (red band – 1st time)
    10 Push Ups (all on toes + chest to abmat)
    15 Squats

    10 rounds + 2 Pull Ups

  17. Will said

    Skipping – 5 min
    3 rnds of:
    10x Russian Twists (6kg)
    5x Deck Squats (8kg)
    10x American Swing(8kg)

    AMRAP in 20 mins – I did 15 minutes, shoulder playing up from I suspect excess running last week.
    10 rnds + 5 pullups. (Blue Band)

  18. graeme said

    WOD: Cindy AMRAP of
    5 Pull Ups (red band)
    10 Push Ups
    15 Squats

    14 rounds + 1 Pull Ups

    last time i did them 31/08 11 rounds

  19. Rhys said

    I bumped into a lovely lady from dancing on saturday whos name was Cindy, she was alot nicer than this “Cindy” πŸ™‚

    Second ever WOD, as Rx’d
    15 rounds + 5 pull ups

  20. graeme said

    oh yeh i forgot-last time the pull ups with the purple band !

  21. Congratulations!!! I like the comment about the Willow WOD that has to make you feel like you’re going to puke….poor Willow – her reputation already precedes her!

  22. Jane said

    6am Cycle Kings Park 75mins including w/up & c/down
    6 x 1km hill repeats using hardest gear possible!!! Legs very tired after this

    CF 5.30pm
    Warm up:
    Skipping practice, mobility drills
    3 rounds of 10 x 12kg DB Russian Twist, 10 x 12kg KB Deck Squat, 10x 12kg KB American Swing

    WOD: Cindy, with orange band for pull ups
    18 rounds exactly

  23. The Cell said

    Nik: Excellent attitude! Positive and proud of your own achievements! Good boy!

    Pete and Vicki: Willow is a beautiful name! I will see you Friday! I look forward to congratulating in person! BAM!!



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