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Saturday 28 November 2009

Posted by The Coach on November 27th, 2009

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
BW Snatch Grip Deadlift
Push Up
32kg Kettlebell Sumo Deadlift High-Pull

Post time to comments


15 Responses to “Saturday 28 November 2009”

  1. Dan said

    Hi Team,

    Just wanted to say thanks for another great session this morning at the combat class, those 50 burpes for time were a nice way to finish off



  2. Pete Yeates said

    No WOD for me today, even though it looks like a goody.

    Run with the Darlington Hills running group = 22k all off road hilly trails including “Phil’s Hill” a 3 kilometer beast of a climb. Time = around 2 hrs at a hard pace (5:08 per km with a 6.5 kg backpack)

  3. The Cell said

    Pete that is BEASTISH my friend!!!

    Great wrk by all this morning! You all are progressing well and by now must see the benefits of Combat!


    Keep working hard!


  4. gus said

    combat – was awesome as usual

    not so sure about 50 burpees being a “nice” way to finish off hahahah

    stopped past southern crossfit on the way home as they were doing a tactical strength challenge – saw some big deadlifts. didn’t enter, was too buggered after combat!

  5. Pete Yeates said

    Aw shit, I guess we won’t be seeing Robb Wolf for a nutrition certification.

  6. Biljana said

    Combat Conditioning Class in the morning. I hate to say this but even after having to do 50 Burpees and playing in Stef’s carpark of pain…it’s kind of enjoyable…more so when you are finished. Hey!If I can do it – anyone can!!

    Backed the morning up with the 9am session.

    WOD: 10-9-8-7-6-5-4-3-2-1 for time of

    55kg Snatch Grip Deadlift
    Push Ups (knees – too gassed to do toes)
    24kg KB SDHP


    Trigger Point Massage in the afternoon. Feeling good now. 🙂 Those burpees are a distant memory now but hey Dan – anytime you want to do mine as well as yours – you are welcome!! 😀 (Pleeeease)

  7. gus said

    yeah i read a few different viewpoints on that… crossfit in the US seems to be going a bit haywire

    as i said to stef the other day – i may have found the cell through crossfit but i stay because of the quality coaches and atmosphere not whoever they’re affiliated with

  8. Rhys said

    I was kind of bored early at work so I thought I’d head up the gym and do todays WOD and I really noticed the difference between going it alone or doing it in a class. I’m usually all right at driving myself but nothing like at The Cell. Another thing sometimes, generally with the shorter WOD’s I feel a little unsatisfied with the amount of discomfort I’m experiencing at the end (I figure the more the merrier) It’s also annoying because I can’t lift the weight (with good technique) I want or would make me uncomfortable after many reps.
    I remember reading one of Stefs Sunday posts a couple of weeks ago (Sunday 8th November) about human condition feeling like it wants more. That is me to a capital T. Maybe I should trust myself to our strength and conditioning coaches who definitely have more experience on the matter than me. After reading that article I think I’m pretty lucky to have heard about The Cell, mainly for knowledgeable instruction, and agree with Gus that crossfit sounds to have gone haywire. I’m going back on a ship in around April next year and thought it would be fun to do Crossfit at sea and around Australia, when I pop into gyms wherever I am I hope there’s not 50 people for the workout, and sub standard coaching.
    You guys have set the standard…

  9. The Cell said

    The whole Robb Wolf, Greg Everett, Dave Castro, Black Box Summit has been all over various websites for the past week. It is both disappointing and disgraceful. It is also bad for business. Hence why The Cell is its own dog. We are a CrossFit affiliate but we are also influenced by many areas and as well as leaning on the CrossFit subject matter experts such as Jeff Tucker and Carl Borg, we find our SME’s from areas other than CrossFit, such as Steve Cotter (Kettlebells), Lyn Jones and Jack Wall (Oly lifts), Ross Enamait (Combat Athletes) and Randall Strossen – IronMind Enterprises (Strongman)

    My own response to the whole debacle can be found at

    I have corresponded via email with Robb and Greg and have personally met and spoke with Dave at last years Level 1 and have corresponded via email with him as well as many others from CFHQ. I have also worked for HQ as an Intern.

    Let me say that my experiences with Robb and Greg have been great. My experiences with HQ have left me wondering and have worn my patience thin. As far as Dave goes; arrogance personified. But he knows that and is happy with that. He’s not a bloke I would associate with and I’m sure he’s gutted about that! 🙂

    Maybe he should just tone the arrogance and aggressiveness back a bit for the sake of business. But that’s his issue.

    At The Cell, we’ll continue to be our own dog and do what’s best for our athletes. The community that concerns us is made up of the people who continue to support us, day in day out, by turning up to train as well as those who contribute even though they aren’t able to train with us regularly due to distance such as Damon and Jon.

    Train hard

  10. The Cell said

    Warm Up
    Tabata heavy bag work
    Mobility drills

    Back Squat
    2-2-2-2-2 reps

    2-2-2 reps

    WOD (Stef & Jase)
    AMRAP/15 mins
    Strict Pull Up, 5 reps
    Push Press @ 65% B/W (Jase 52.5kgs, Stef 50kgs), 7 reps
    Knees to Elbows x 9

    Stef: 8 rounds
    Jase: 7 rounds + Pull Ups + Push Press

    Strict pull ups suck! Or more correctly, I suck at them! Just goes to show, kipping pull ups don’t help your strict pull up strength. Push Press was no probs. I find it tough to do K2E’s quick. Stef smashed them out and I was like driving Miss Daisy!!

    Happy with the Back Squats and Cleans.

    Thanks for the props Gusman and Rhys. Rest assured, we’re always working hard to give everyone the best training and training experience possible.


  11. Steve said

    The black box summit debacle was interesting but not surprising. People joke about the crossfit cult, but I do think we head into dangerous territory when the ideals of one man or central organisation become the only truth. How can Greg Glassman be so right and Mark Twight/Robb Wolf/Greg Everret be so wrong?? Crossfit is fantastic in principle and practice but does that make everything else wrong? I think not. My advice: Question everything, research, experiment for yourself. And remember- it’s only training, just relax and enjoy the benefits of smashing yourself.

    BTW WOD- 8 rounds of:
    5 x kb snatch (28kg)Left arm
    10 x GHD sit ups
    5 x kb thruster (28kg)Left arm
    10 x KTE

    Wanted to do 10 but left hand was destroyed. Cant wait to start using my right arm more.

  12. The Cell said

    Warm up

    skipping and mobility work

    5 x Big Tyre Doughnut flips/jumps
    10 x pushups
    20 x Sledge smashes (10pound)
    TIME = 19.03min
    *First round was with a 12kg weight vest but it just wasnt working, so I continued without it.

    5 x strict pullups
    7 x 50kg Pushpress
    9 x K2E
    MAX ROUNDS IN 15mins
    ROUNDS = 8

    Stretch and relax at the beach…

    *Good to train with Jas today, it was by chance and it was good hard work! Jas was moving some heavy weight and my legs have been fried from heavy back squats the other day, so there was no way I was back squatting again!

    Rhys and Gus BABAM! It means a lot to us and to me when we hear and read words such as that! VEry deeply appreciated. Thank you


  13. Calen said

    WOD 10-9-8-7-6-5-4-3-2-1:
    65kg Snatch grip deadlift
    32.5kg dumbell sumo deadlift high pull


  14. Storm said

    Have a good week everyone, keep up the Mintness, i will miss you all when I’m away.

    Lots of Hugs

  15. andrew said

    here’s an amusing take on the CF debacle. Personally I agree with what Steve said and to me its like religion with different factions arguing over who best promotes the way of God…

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