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Thursday 03 December 2009

Posted by The Coach on December 2nd, 2009

20-18-16-14-12-10-8-6-4-2 rep rounds for time of:
85kg Deadlift
24kg Kettlebell Snatch
Sit Up
24kg Kettlebell Front Squat
12.5kg Dumbbell Manmaker

Post time to comments

Functional Movement and CrossFit (wmv) (mov)


24 Responses to “Thursday 03 December 2009”

  1. anth said

    is there a 7.30 session tomorrow? cause I think I may still be going on the WOD from the 6.30 session! looks like a killer!!

  2. The Cell said


  3. gus said



    i did 20-18-16-14-12-10:
    85kg deadlift
    16kg snatch
    sit up
    16kg kb front squat
    8kg man makers (first round proper form, subsequent push ups on knees)


    i haven’t felt so defeated by a wod in ages, probably since the first couple of months training at the cell. annoyed that i had to scale reps part way through, don’t like failing to finish what i started.

    good wod though – will do it again!

  4. Pete Yeates said

    Warm-up = Mobility drills, Dead lifts.

    WOD = Scaled the DL to 65kg, Snatch & front squat to 16kg, Man makers to 8kg, the rest as Rx’d.

    Time = 45:04 (notes: did the man makers renegade style, kept a consistent pace throughout)

  5. The Cell said

    People you all did extremely well! I cannot express that enough! If only Capt Smash was here…

    Tereena, you cannot imagine how proud I am of you! Please post your times and weights, as you should be very proud of what you did today, the mental barriers you broke have now taken you to a new level of achievement…

    Well done!



  6. andrew said

    Rest assured I was ther in spirit if not in person..I like these WOD’s (well at least when they are finished) but its been quite a hard week for training so far and after 3 days I needed a day off (my ass still sore fm the Cell complex)

    I am sure Michelle was sorry to miss this one as well

    so did you finish before 07:30 anthony??

  7. michelle said

    Hahaha, there was no way I was missing this one, Andrew!!!! In fact, I even feel less bummed out about missing the Cell Barbell Complex 🙂

    Warm up: 1km row, mobility, DL 35kg x 10, 55kg x 5

    20-18-16-14-12-10-8-6-4-2 reps of
    60kg Deadlift
    12kg KB Snatch
    Sit ups
    Air squats
    8kg DB Manmakers

    Time = 37:14

    I omitted the extra weight on the squats and focused on maintaining good form with each rep – my knee feels fine, which is great.

    The manmakers were definitely the worst! Awesome work by everyone this morning! This was tough beyond words…….

  8. gusman said

    actually i feel better about copping out now that i worked out that 20 to 10 is still 81.8% of the workout 😛

  9. The Cell said

    20-18-16-14-12-10-8-6-4-2 rep rounds for time of:
    85kg Deadlift
    24kg Kettlebell Snatch
    Sit Up
    24kg Kettlebell Front Squat
    12.5kg Dumbbell Manmaker

    Above WOD As Rx’d
    Stef = 37.40min
    Adam. P = 43.37min

    Not as hard as what I first anticipated! Good flowing movements, those front squats made me work as did the man makers. Figured out a couple of tricks to increase my overall flow and speed, but worked that out too late in to the workout, I had thought of it prior to, but did not implement due to wanting to conserve and simply finish. This thought process is what can potentially be harmful and hinder one’s progress. I got stuck in a mindset that this prescribed workload would actually take me far longer than it did. Bad 1st move, I assumed too much. The point I am making is that I could of shaved a few minutes off this time, by simply changing my initial mindset.

    Oh and by the way, the tricks I mentioned, I will let you figure them out…



  10. Bliss said

    wow…what a grind!

    Warm up: 1km row, mobility,

    20-18-16-14-12-10-8-6-4-2 reps of
    40kg Deadlift
    12kg KB Snatch
    Sit ups
    8kg DB Push Press sub for KB Front squats
    8kg DB Manmakers

    Time = 43. something

    Very very frustrating but I’ll get there!

  11. Steve said

    Check this shit out- hilarious. I’m told it was loosely based on Stef and Brad but that hasn’t been confirmed. (probably a bit of me in there too). Brilliant!!

    Do not watch around children….

  12. Will F said

    I feel your pain Gusman! First unfinished WOD 😦 Would love yo do this again with more time avaliable.

    Warm up: 1km run, mobility,

    20-18-16-14-12-10 reps of
    40kg Deadlift
    12kg KB Snatch
    Sit ups
    12kg KB Front squats
    6kg DB Manmakers

    Time = 30.24

  13. Adam Piller said

    that clip was mint, definately nothing to do with me!! (maybe the chalk part was a bit close to home!)

    was good to punch this one out with Stef this morning. the man makers smashed me coz broke them way too much! DL, situps unbroken, i changed hands mid set on the snatches and front squats and that slowed me to. Stef, is one of your tips not to change hands on the snatches and front squats??

    good work to all who give this one a go in any form! tough wod, go hard!!

  14. Tereena said

    Oh you’re so sweet Stef! (sorry, I mean you are totally hard core and scary coach!! haha) Thanks SO much for all your patience and positive encouragement, I absolutely second Anthony’s praise earlier this week to you and the other mintoxes:D

    W/up: 1k row, mobility

    20-18-16-14-12-10 reps of
    24kg D/lift
    8kg KB Snatch
    Sit ups
    8kg KB F/squats
    4kg DB Manmakers

    Time: 39.10

  15. andrew said

    steve – you are like a navy seal and a oly athlete wrapped in a suit of fkng armour…

  16. michael.a said

    warm up;1000m row,skipping,mobility.
    wod;i only managed 20-18-16-14-12-10
    85kg d/lift(broken)
    16kg snacth(alternate arm)
    16kg f/squat(alternate arm,mostly unbroken)
    12.5kg manmakers(all on knees,broken in2 lots,1st 10-12of knees)
    i really underestimated how heavy the d/lifts would bcome and m/makers slowed me down even more.
    dissapointed not 2 finish wod,but good to get a real clear indication of where im at.look 4ward to taking this 1 on again.
    gr8 wrk by all.

  17. The Cell said

    Andrew, he’s not a Navy SEAL, they’re fking pussies in comparison to Steve. And don’t even mention Dan, Dan the Diver man. He eats SEALS for breakfast! After he clubs them over the head!! 🙂


  18. michael.a said

    forgot 2 post time;39.?

  19. gus said

    andrew- that’s not as good as bacon wrapped in sausage wrapped in bacon

  20. andrew said

    stef is an enigma wrapped in a conundrum…BABOOM

  21. Dan said

    Lunch time WOD at work

    As Rxd up to round of 8’s ( I had to go back to work!)

    Time 35:05min

    Solid session!! Still running at about 80% from the flu however getting stronger by the minute!!!

    Adam and Stef- Excellent time and effort, I can’t wait to we can do a WOD together.

    This has been a great week with excellent WOD’s thanks Team, good job to all.


    P.S I don’t like the taste of SEAL JD!

  22. Biljana said

    Warm Up – 1000m row & mobility work

    WOD: 20-18-16-14-12-10-8-6-4-2 for time of:

    50kg Deadlifts
    12kg KB Snatch
    Sit Ups
    12kg KB Squats
    8kg Manmakers (on knees)


    Glad to get this one out of the way…definately a mental challenge and a real grinder but happy with my effort and result tonight. Had fun training with Brad & Ross tonight.

    Brad – Woo Hoo! Time of the day too and as Rx’d!!

  23. Chanel said

    warmup: 1mile bike, mobility

    Pullups PB
    Push press 15kg
    6kg man makers


    Good to be back at training 🙂

  24. The Cell said

    Welcome back Chanel! Good to have you back! Look forward to some heavy training with you Dan! Will be good mate! Remember rest is king for recovery!



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