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Monday 16 November 2009

Posted by The Coach on November 15th, 2009

Run Drills
Ball of foot hops with forward lean: 3 x 3
Wall Drill: 3 x 20 each leg
Exaggerated Foot Pulls: 3 x 10 each leg

Run throughs
2 x 30 secs @ 94-96 cadence
1 x 2 min @ 91 cadence

For Time:
Carry 2 x 24kg Kettlebells in the rack position for a total of 400 metres. Each 100 metres, put the kettlebells down and perform 25 Push Ups.

Kettlebells may be put down at any stage, as long as you:
1) Travel 400m with them in the rack
2) Perform 25 push ups every 100m

Post time to comments

IKFF Certified Kettlebell Trainer Course with Steve Cotter @ The Cell

16 Responses to “Monday 16 November 2009”

  1. andrew said

    something up with my ‘puter or you be playing around on photoshop?

  2. Adam Piller said

    that wod looks familiar

  3. The Cell said

    Nothing wrong with your puter Andrew. Just Stef’s creative side running rampant.

    I believe you may be familiar with this one Adam, or at least similar. Stef has programmed the next 2 weeks so any complaints can be directed to Mr Sifandos!! hahaha πŸ™‚

    On another note, awesome effort by everyone at this weeks Certifed Kettlebell Trainer course with Steve Cotter. Lots of long sets of the core KB lifts, many bashed and bruised wrists and tender hands. Also loads of fun, laughs and good times. Learned a lot and got about 16 hours of training in. That should do me for another 3 months!!! Steve was sensational and will be back at The Cell on Tuesday 24th for a workshop. If you’re not already booked for that, jump on board at

    Steve is a great guy, an excellent teacher and fantastic all-round athlete. I’ll post some video’s as soon as I can of Steve performing some impressive feats of strength late on Sunday arvo.

    Special mention about Bliss’s efforts over the weekend. Bliss hasn’t had a lot of kettlebell experience but held her own over the weekend and finished as a Certified Kettlebell Trainer! We’re very proud of that.

    And I have to mention our newest coach Steve who got through the weekend doing everything with one arm!

    Oh and 1 more. Chad Johnson who trains in his garage in Vic Park. Again, not a lot of kettlebell experience but was willing to get stuck in and have a crack. Very impressive stuff Chad! πŸ™‚ You’re welcome down at The Cell anytime mate.

    Ok, I’ll shut up now!

    Jase πŸ˜›

  4. Steve said

    I wholeheartedly agree Jase. The opportunity to learn from a true world class athlete does not happen everyday (except at the cell).
    Also a very humble person with no hint of arrogance despite his abilities…. Could no doubt teach a thing or two to the overrated, overpaid so called elite athletes we see on the news a lot of the time.

    Will definitely be sore tomorrow, but well worth it…

    Looking forward to 30 inch pistol box jumps making an appearance in a WOD soon.

  5. The Cell said

    I love it when Steve posts! He is mint!

    Do you not like my creative ability Mr Towler?

    And let us not point fingers too early, I am sure the next two weeks will be tweaked and prodded by both myself and Mr Donaldson (just covering my bottom).



  6. Jason said

    Stef, I’d rather you not talk about prodding, poking and your bottom in the one sentence. It scares me! :-0

    Steve is a man of few words and even
    fewer comments but when he does speak or comment, many listen. I agree Stef, Steve is mint and dare I say it, totally shredded πŸ˜‰


  7. andrew said

    WU – 250m row , 15 x KB swings, 10 x KB FS all x 3

    Pose sh*t

    WOD – as rx’ed 9:11. I thought this would be straightforward – WRONG!! The 1st 100m was fine and after that I just blew up but came back a little at the end. Again kudos to pete for doing it as rx’ed with 66% BW.

  8. Pete Yeates said

    Warm-up = Glute activation, 3 rounds of 250m row + 15 KB swings + 10 KB squats, POSE running drills.

    WOD as Rx’d = 11:14

    Thanks Andrew, I wasn’t going to figure out the percentage, all I knew is if I could clean them to the rack position I would give it a shot as prescribed.

  9. Vicki said

    8KG KB 9:27.
    Pushups were a tad difficult πŸ™‚

  10. The Cell said

    If there was a word more suitable and that actually existed that was better than MINT to describe you Pete, I would utilise here and now. But sadly there is not. Mint is it and that’s what you are my friend!




  11. michelle said

    Warm up: 20km cycle to the Cell, 3 rounds of 250m row + 15 x 12kg KB swings + 10 x 12kg KB goblet squat, mobility, POSE running drills

    WOD: As Rx’d

    Time = 9:11

    Pushups were okay (and I was happy with my depth today), the last 200m of the KB carry was really tough!

    The I did some dead hang pull up practice, followed by the 24km cycle to work (I tried to focus on my posture, Stef, and didn’t notice my right foot abnormally angled, but this may be because I was conscious of it).

  12. michelle said

    Oh, and the red kettlebell totally makes you go faster πŸ™‚

  13. andrew said

    but does it not pull to the side of the hand that its in and make you go in circles?? πŸ™‚

  14. Bliss said

    As the guys have said previously, the weekend was brilliant but Jason was being kind when he said that I had limited kettlebell experience.

    Before the course, I felt incredibly intimidated and nervous…being the absolute novice amongst those of much greater ability,knowledge, strength…you know…ALPHA-NESS. (joking fellas) That said, Steve Cotter was fabulous. He was disarming and gracious and for not one second did he make me feel anything but welcome. He is an amazing athlete and an excellent teacher. I loved the weekend and am inspired to get better, increase my knowledge and grow.

    I am sore…but it was worth it. I would recommend that everyone try to attend the workshops.



  15. michael a said

    warm up 3rnds 250mt row,15 kbswings(16kg),10goblet squats(16)
    pose prac
    wod 19.? smashed me today,over estimated the 24kg kb
    pushups on knees,broken up heaps.

  16. gus said

    as prescribed – 15:09

    epic – couldn’t keep the bells in proper rack as i felt i couldn’t breathe properly then. kept trying to focus on good depth with push ups, some were probably less than average

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