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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Wednesday 30 December 2009

Posted by The Coach on December 29th, 2009

“This art of resting the mind and the power of dismissing from it all care and worry is probably one of the secrets of energy in our great men…” Capt J.A Hadfield.


4 Responses to “Wednesday 30 December 2009”

  1. andrew said

    Every now and then go away, have a little relaxation, for when you come back to your work your judgment will be surer. Go some distance away because then the work appears smaller and more of it can be taken in at a glance and a lack of harmony and proportion is more readily seen. – Leonardo da Vinci

  2. michelle said

    Warm up: 1000m row, mobility

    WOD 1: Angie
    100 pull ups
    100 push ups
    100 sit ups
    100 squats

    Time = 22:18

    Pull ups: the first 20 were unassisted kipping pull ups, the remainder were jumping pull ups (forgot my band). These were the worst and took around 9:10
    Push ups – 6:13
    Sit ups – 3:58
    Squats – 3:02

    Had 2min rest, then did 100 double unders for time

    Time = 4:12
    I just couldn’t get my arms to move fast enough!

  3. Rhys said

    “We learn Wisdom from failure much more than from success”

    That was some food for thought the other day, so I ate the food did the thought… The WOD on was a 5km row which was the same as 2 days ago. 2 days ago i did it in 19:23, 8 seconds slower than my first ever attempt… In a way i failed, so I had my diet of thought(with a handful of almonds) and did 5km today…

    In 18:53

    You little ripper!!!!

  4. Biljana said

    Warm Up – 500m Row & lots of Mobility Stretches

    WOD: The Cell Kettlebell Complex – 5rft of

    12kg KB Slasher to Halo x 10reps
    12kg KB Deck Squats x 5reps
    12kg KB Russian Swings x 10reps
    12kg KB Snatch x 5reps left, x 5reps right
    12kg KB Clean & Press x 5reps left, 5 reps right


    Last time I did the complex, my time was 9:14min but I’m happy with an improvement overall because last time I used 8kg KB for all movements except Deck Squats at 12kg. 🙂 Now I’ve earned a rest day or two!!

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