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Saturday 05 December 2009

Posted by The Coach on December 4th, 2009

7 rounds for time of:
Rope climb, 1 ascent
10kg Wall Ball, 10 reps
10kg Russian Twist, 20 reps
Run, 200m

Post time to comments

A Performance Based Comparison of Kettlebell Methods by Steve Cotter


9 Responses to “Saturday 05 December 2009”

  1. Vicki said

    Found this morning quite hard. Hot, feel a bit funny so all in all NOT my best effort. Oh well, monday is a new day!

    Rope ascent subbed
    10 5KG wall ball
    20 Russian Twist 5KG
    200 row

    Lovely to train with Biljana and the “kids” 🙂 Don’t envy anyone doing this later today – UGH!
    Off to make Xmas pudding…. mmmmm….

  2. The Cell said

    I would like to make a special mention to one of our athletes here at The Cell, who lost a precious family member yesterday. Their 13 year old Alsatian Husky passed away. A terrible and tragic loss. Our deepest sympathy to you. Animals truly become part of one’s family and they are instantly integrated as part of the family norm, it is tragic when you spend so much time and they provide you with so much joy and love.

    This is a difficult time, what is required is self reflection, calmness of mind and deep understanding of certain aspects of the Universe. Be at peace with the cycle of life and death, with beginning an end and remember this cycle is continuous on various levels. What we understand as life and death replicates itself instantly in other forms.

    Unfortunately words can only do so much in situations such as these, may you have clarity to feel peaceful within yourself, we are thinking of you…


  3. gus said

    aw that sucks, losing a pet is hard

  4. Biljana said

    Warm Up – 500m row & mobility

    WOD: 7 rounds for time of:
    Rope climb, 1 ascent (scaled rope pull,x5)
    5kg Wall Ball, 10 reps
    5kg Russian Twist, 20 reps
    Run, 200m


    Had fun training with you too Vicki!! 😀 I really enjoyed today’s WOD combination.
    To the Husky’s family – Sad to hear about the loss of a loved pet. 😦

  5. Damon said


    20 KB swings (32kg)
    20 Overhead Squats (47.5kg)
    20 Burpees
    20 Pullups (Chest to Bar)
    20 Box jumps (24″)
    20 DB Squat Cleans (20kg each)
    20 Deadlifts (125kg)

    as rxd at CF Singapore: 29:45

    This workout is in honor of the 12 soldiers and one civilian who were killed in the Fort Hood shootings.

    For more details go to

    Reflected that a dedication such as the one today is a powerful way to extend one self and to devote time to this exercise/practice with an intent beyond oneself brings a different dimension to what we do while exercising. Brings an element of spirit to what is essentially a physical practice which is often absent if it doesn’t have intent.

    The process was a tough for me today, started alright but struggled to maintain pace in the past three round of exercises. Seeing my work capacity drop so significantly past about 20min is a realisation that I have to focus on increasing my strength endurance capacity.

    Looking forward to catching up with those who will be at The Cell Xmas party next Sunday.

  6. andrew said

    Combat – again a different spin and a good class. some confusion abt the exercise order and counting but nikkolas kept us on the straight & narrow (thanks nikk) think we won but we had 4 people some other teams had 3..anyway show me a good loser and i’ll show you a loser..

    damon – see you did DL’s at end whereas main site had them at begnning- that would be a killer

  7. Damon said


    DL at the end an unfortunate consequence of working in a relatively large group and staggering the start point of participants due to equipment limitations. After the box jumps I started to lose my legs and lost a heap of time on the last three runs, DB Cleans and the DL.

    But its all conditioning and only competing against myself, so time lost as a result is of no consequence. Not a pleasant expererience though, and was hurting through the DL.

  8. andrew said

    damon – what class sizes do they run at CF S’pore? I wont be at the Xmas do at the Cell as i have to go to NY for a meeting but will prob be in S’pore between Xmas/New yr for some other business stuff – you around then?

  9. Damon said


    At the CF Singapore class on Saturday there were 12 participants, but the 7:00AM morning classes have about 6.

    Im in Singapore between X-mas and New Year so please drop me a line when you are in and if your up for it, some training. Ask Stef for my email address and phone number.

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