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Thursday 05 November 2009

Posted by The Coach on November 4th, 2009

10 rounds of:
32kg Kettlebell American Swing, 12 reps
Sprint 100m
Rest 2 mins between rounds

Record time per round to comments.

Go as hard as you can. Intensity is key!

A likely looking trio of CrossFitters!!




14 Responses to “Thursday 05 November 2009”

  1. Question?

    What time does the open gym happen on Sat? I want to tell a few friends! Nice photo by the way! 😛

  2. The Cell said

    Open gym is 1pm to 4pm Trace

  3. The Cell said

    By the way Trace, the open gym sesh is only for members 🙂


  4. gusman said

    and there’s gonna be a bbq there, yeah?

    litvinov stylings this morning were as follows:
    12 x 24kg kb swing. almost went 28 but 24 was the right weight
    100m sprint
    rest 2min in between. 10 rounds.

    my book is at home but times were something like:
    round 1. 47 secs.
    rounds 2 – 9: 49 – 51 seconds
    round 10: 45 seconds

    if my best effort was round 10 it probably means i should have been going harder, although it certainly felt like i was pushing myself.

    last round was all in my head, it’s amazing what a difference it makes when your mind focuses

  5. The Cell said

    Lovin the 3 totally different facial expressions from the girls in today’s pic! 🙂

    Gus – work harder. Your cruising!!!! 🙂


  6. Tracy said

    Can we bring non-members for a lookie-loo down to the gym to see all the magnificent Cell athletes in action? I’m trying to drum up business for you guys! 🙂

    I love the 3 facial expressions too!

  7. The Cell said

    Anyone can come down for a look at anytime mate.

    The open gym sessions are designed for our members to get 3-hrs of coaching in whatever they want to work on. Or just to come and hang out.

    You’re always welcome Trace! 🙂


  8. gusman said

    jase – i didn’t realise i was cruising until i got that last round result!

    the problem i seem to encounter is in the middle rounds focusing too much on it hurting and sucking. i’m not sure how to take the focus and drive i have in first and last rounds and spread the love…

    talking to the kettlebell helped towards the end too…

  9. andrew said

    gus – you think you get pysched up for a kb swing…think again!!

  10. Will said

    Warmup: Run 800m, CFWU x2, Practice Push Jerk
    16KG KB
    1 – 41.40
    2 – 42.09
    3 – 37.81*
    4 – ?
    5 – 38.85
    6 – 39.57
    7 – 38.32

    I did 7 rounds, my shoulder was starting to give in, more from the running than anything. I’ve missed one round down, I think the 4th, but it was under 40.

  11. Chanel said

    Warm up: 800 run 2x cfwu

    8kg kb seated c&j
    round 1-2 100m sprints: 48,47s
    round 3-7 1-1:15min hovers

  12. Did make it due to crappy traffic on the Kwinana!

    Went to Lake Monger and did running drills

    ball of foot bounce x3
    wall pulls x20 each leg
    exaggerated pull/lunge x 10
    3x each

    4x30sec @96 count (crap is that fast!)
    4×4 trees distance arm stabilization drills (they were evenly spaced trees!)
    1 x 2 min 91 count

    Was supposed to do two rounds of running but I think I did something to my left calf…potentially on the balls of my feet too much! Home for a foam roll out and some detox massage oil! Breaking out the cons for the next running attempt!

  13. Duh – did NOT make it to the Cell

  14. Biljana said

    Great photos girls!!

    Warm Up – Run 800m, CFWU x 2 rounds

    Practise – Push Press with broomstick & Technique Bar

    WOD: Scaled to 7 rounds for time of:
    12kg KB x 10 swings
    Sprint 100m
    Rest 2 mins

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