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Tuesday 22 December 2009

Posted by The Coach on December 21st, 2009

5 rounds for time of:
Run 400m
45kg Squat Clean, 15 reps
Push Up, 20 reps

Divide Clean weight by number of seconds to completion for total score.

Post score to comments

13 Responses to “Tuesday 22 December 2009”

  1. andrew said

    WU – skipping, CFWU x1

    WOD – as rx’ed 26mins or 28 min something

    It was just me and Tareena head 2 head this a.m. Again I found this hard and squat cleans particularly hard – was having to break them dowm into 3’s and 2’s at end. Managed to pick up some blisters fm the bar knurling on my hand at base of thumb & index fingers to complement my rope burns fm y’day . As Msihima said “Eternal is the warrior who finds beauty in his wounds.”

  2. andrew said

    Not sure abt the Divide Clean weight by number of seconds to completion for total score bit

    so do i divide 28 mins by 45 ie = 37.33??

  3. Tereena said

    Yeh, that’s right Andrew, I had you on your toes the whole time!! haha:D
    Have a wonderful, happy and safe holiday everyone x

  4. Will F said

    Warmup – Skipping/Mobility
    5 rounds for time of:
    Run 400m
    29kg Squat Clean, 15 reps
    Push Up, 20 reps – did 3 rounds on knees.
    Intense workout.
    Total Score 61 – What does this actually represent, is a higher or lower score better?

    Came across this website today if anyone find’s it interesting:

    Has some interesting quotes:

  5. The Cell said

    Warm up
    2000m Row / Mobility work

    5 rounds for time of:
    Run 400m
    45kg Squat Clean, 15 reps
    Push Up, 20 reps
    The above As prescribed
    TIME = 24.43min


    *Coming back from being sick, felt good today, the first two rounds were easy, smooth. Had intentions of taking it easy with this workout but ended up pushing a little more than I intended. Having lost 2-3 kilos because of being sick, I could feel it today, but all in all I was happy with it! I am on the mend and coming back! YAY!!!


  6. The Cell said

    Will and Andrew
    The dividing your seconds to completion by the clean weight is an accurate way of comparing who performed better even if 2 athletes are using different loads.

    The lower the score, the better.

    Ie, if I was to use 45kgs and do it in 20mins, my score would be 26.66.

    If Andrew was to use 40kgs and do it in 17 mins, his score would be 22.66. In other words, despite using less load, Andrew performed better because of a far superior time.


    If he took 18 mins, his score would be 27 showing that by taking a minute longer, but still beating my time by 2 mins, he performed worse than me because of the diffenernec in time and the lighter load.

    It makes what would otherwise be a difficult gauge of who performed better, clear cut, even with varying loads and times. As they say, men will die for points!

    Clear as mud 😉


  7. michael a said

    warm up;skipping,cfwu x1rnd
    wod;400m run
    15 squat clean(35kg)
    20 push ups(kness)25.32mins

  8. Jane said

    w/up rowing + cfwu x 1 rnd

    400m row – still have sore achilles 😦
    15 x 25kg Squat clean x 1 round (a bit too ambitious)
    15 x 20kg Squat clean x 4 rounds
    20 x push ups (all on toes unbroken)
    23.44mins (I think)

    Broke the squat cleans into 5’s until the last round when Sargeant-Major Stef “encouraged” me to complete 15 reps unbroken and then move straight on to the push ups with no rest!!!!!!!!!!

    It was bloody hard and I was making some very strange noises – but I did it and I’m very grateful to Stef’s “encouragement” – it’s really good to be pushed to your limits to see what you are capable of doing

  9. Biljana said

    Warm Up – 600m Run, Mobility Drills, 1 x CFWU

    WOD: scaled – 3 rounds for time of:
    400m Run
    30kg Squat Cleans, 15 reps
    Push Ups (toes), 10 reps

    15:14 min

  10. Adam Piller said

    tough wod after yesterdays wall balls, legs were heavy, back was tight. squat cleans very much broken, push ups unbroken and the run was closer to a shuffle.

    wod as rxd 24.34mins. 32 or something points it worked out at i think.

    rhys was flying tonight, strong running and bouncing those squats cleans real quick! good work!!!

  11. The Cell said

    3 rounds as follows
    In 2 mins, complete 5 reps of the complex
    Power Clean+
    Back Squat+
    Push Jerk @ 45kgs
    Sprint 6 x 50m’s

    My rnds turned out like this
    1. 1.56 mins
    2. 1.52 mins
    3. 1.54 mins

    I was pretty happy with that as I didn’t even know if I could do 5 reps of the complex and then 6 x 50m in under 2 mins. Turns out I could. The complex was pretty simple but was enough to fatigue me and get me puffing for the runs which became the lung buster.

  12. Rhys said

    WOD with 35kg in 20:07 = 34.40
    I felt like my form was good with the squat cleans but 40kg might have been better for a deep burn, and 40kg would have troubled my form a bit.
    Not bad though. I should try that 8 hour WOD and if anyone needs me after i’ll be in Freo Hospital in intensive care.

  13. The Cell said

    I will be there with you with that 8 hour WOD, and I am sure Steve will be also Rhys!



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