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Friday 15 January 2010

Posted by The Coach on January 14th, 2010

Seven rounds for time of:
Rope climb, 1 ascent
Ring dips, 10 reps
Toes to bar, 10 reps
Walking lunge, 10 steps

Post time to comments


38 Responses to “Friday 15 January 2010”

  1. The Cell said

    Looking good Kate!

    Who’s that strange bloke with your medals! πŸ˜›


  2. andrew said

    he didnt offer to show you his monster did he?? πŸ™‚

  3. Biljana said

    Great photo!!
    Awesome achievements Kate!! Love training with you!! πŸ™‚

  4. The Cell said

    He did mention his hockey stick πŸ˜‰


  5. Kate said

    Looking good Stef!
    There are lots of ways to measure success and fortunately lots don’t involve medals.
    I played during an amazing era of Australian sport and was very lucky to be a part of it.
    Always more to experience! πŸ™‚
    K x

  6. The Cell said

    They are great achievements Biljana and Kate will hate me for this but that pic doesn’t show all the International caps, 212 from memory, plus the gold medals from the Commonwealth Games, two World Cups and four Champions Trophies!! Plus she’s a WA Hall of Champions Inductee and Legend!!

    And she does really good pull ups on the red band!! πŸ˜›


  7. The Cell said

    Plain and simple…

    F*****G BAM!!!!


  8. Jase said

    Very humble Kate. And very true, although I think the fact you played all those internationals in such a strong, successful team, says a lot about your ability as an individual.

    I’d also like to add that I see champions everyday at The Cell when each of our athletes turn up and put in everything they’ve got to better themselves. It inspires me to get stuck in and train and push as hard as I can.

    Love it!

    Jase πŸ™‚

  9. michelle said

    Those are some amazing achievements, Kate!! Just awesome πŸ™‚

  10. Bliss said

    Quite exceptional Kate…Well done!

  11. michelle said

    I slept through my alarm and missed rope climbs!! 😦 😦 I though I can’t say I’m sad to miss the lunges – my butt is incredibly sore from yesterday’s outdoor lunging up Mount St! I’ll try and get down to the globo gym later on today.

  12. The Cell said

    Missed you this morning Michelle!! Lunges were the easy part, almost a rest period for your grip!

    Pete smashed through it! I think this WOD was almost built for monkey man. πŸ˜‰

    Jase πŸ™‚

  13. Pete Yeates said

    Warm-up = Glute Activation, Run 800m, Mobility drills, CFWU – the dips.

    WOD as Rx’d = 15:14.

    Jase, I prefer β€œMonkey Boy” πŸ˜† :mrgreen:

  14. Graeme said

    good to be back … i think !!

  15. Vicki said

    Monkey boy needs more bananas πŸ™‚
    10x pull up purple band
    10x ring dip pp band (too easy but I flail like a beached whale on blue atm)
    10x knees to bump
    10 lunges

    9:48 or there abouts. Kinda fun. Missed everyone tho -just me n Monkey boy this morning!

  16. Dan said

    Great photo!

    Well done Kate, you have a very humble approach to an amazing achievement. I’m very grateful to be able to train at the cell with such an amazing bunch of people.

    Yesterdays Kings park session was epic. Partnering up with the man, the legend and inspiration (Hot Rod)was brilliant. As rxd 21:45 (i think)

    This mornings Cot session was challenging. The sand really puts a new element to the pain train, I was having flash backs of dive course!
    As rxd: 21min something.
    Good effort and great turn out

    See you all in 6 week.


  17. gus said

    early morning beach training this morning!

    32.17 minutes of flying burpees, lunges, bear crawls, cross carries (not the jesus kind) and sprints

    the water afterwards was mint!

  18. andrew said

    vicki – you should have come to cott for the soft sand olympics. needless to say dan the man got gold

  19. Adam Piller said

    AM session at coogee beach

    1.5km soft sand run with 25km sand bag
    1.5km swim back
    time 37.30mins (13.16mins for run and 24.14mins for swim)

    stef swam first then ran the bag back.

    epic wod, dunno how the PM session will go, prefer to sleep now

  20. Vicki said

    Lordy Andrew I’d get harpooned!!! I’d love to do a beach session, but I don’t know how I’d handle it right now – I feel so big!!! πŸ™‚ Nice to see you represent for the 5.30 crew πŸ˜‰

  21. andrew said

    adam – 25km sand bag…hmm you must have big shoulders..I assume you are aiming to take the prize at the baseline WOD then

  22. Jane said

    Kate – what a great experience you have had – and a quiet achiever at The Cell πŸ™‚

    this is what is so great about athletes at the Cell, they just get on and work and support and encourage everyone else without blowing their own trumpets

  23. The Cell said

    Spot on Jane! πŸ˜‰


  24. Jane said

    For all Cell athletes that haven’t yet experienced “Magic Pete” (otherwise known as monkey boy) I can’t recommend him enough.

    Since I have seen Pete I have managed to encourage 10 people (directly or indirectly) to go and see him and in every case so far he has been able to sort out issues that we weren’t aware of which has lead to a better quality of life / sport etc – so much better than seeing a Dr!

    I can’t seem to encourage anyone to take up CF at The Cell though, they all think its some kind of superhuman activity – even though I explain scaling 😦

  25. The Cell said

    Hahahaha. It’s not for everyone Jane, although everyone CAN do it! It takes people out of their comfort zone and many avoid that at all costs. That’s our biggest challenge attracting new athletes. Not sure what we’d do if we suddenly had 10 extra’s though!!

    I second your comments about Pete too! I refer many people. Many don’t go, because again, it’s different to what they are used to. If they’d just take that first small step though, they would experience enormous benefits, as I have.

    Jase πŸ™‚

  26. The Cell said

    AM: With Adam

    1.5km swim (against current)
    1.5km soft sand sand bag run


    PM: (With Dan and Adam)

    5 push ups
    10 air squats

    20m rope climb (4 ascents)

    10 push ups
    15 air squats

    20 Push Jerk – 40kg

    15 push ups
    20 air squats

    20 overhead lunges with 40kg bar

    20 push ups
    25 air squats

    20 ring dips

    25 push ups
    30 air squats

    20 L-sit pull ups

    30 push ups
    35 air squats

    20 step ups with 1 x 24kg KB

    35 push ups
    40 air squats

    20 Power cleans @ 40kg

    30 push ups
    35 air squats

    20 KB American Swings, 24kg

    25 push ups
    30 air squats

    20 Sandbag Burpees, 25kg bag

    20 push ups
    25 air squats

    20 K2E

    15 push ups
    20 air squats

    20 Tyre Flips

    10 push ups
    15 air squats

    20 Windscreen wipers

    5 push ups
    10 air squats

    20 BB Rollouts

    245 Push ups total
    310 Air squats total

    Stef: 44.23min
    Dan: 44.28min
    Adam: 49. 44min


    *This was semi epic, felt good, the boys did really well also, had a blood nose at the ring dips, but decided to keep going after looks of weakness from the boys when I disclosed to them that I was going to stop, because that had never happened before. Got through it in the end though



  27. michelle said

    Warmup: 1km row, mobility

    Strength: Power Clean 3 x 3 @ 40kg

    WOD 1 (from Thursday)
    AMRAP in 15min of
    Box jump x 10
    20kg KB American Swing x 15

    9 rounds even (although I may have gone a few seconds over 15min – it’s hard keeping time yourself!!)

    WOD 2:
    Cycle to the store and buy a proper alarm clock πŸ˜‰ It’s pretty cool. You’re allowed to snooze once, but if you try it a second time, the alarm rolls away and hides under your bed, all the while making a horrible noise πŸ™‚

  28. The Cell said

    adam here…

    3 things!!

    1. andrew – the 25km sand bag is a myth, dont believe everything you read haha. my mistake, 25kg sand bag it was
    2. stef – i dont believe there is a current at coogee beach and besides, i ran against the wind first and swam second, unbroken i might add (harder is the swim yeah?)!!
    3. stef – add up both times coach and tally the scores!! BTW your time was 43.57mins AM session, BOOM

  29. The Cell said


    When you perform BB Rollouts as they should be done with correct form with chest to floor and not 10m away and when you do not sub Windscreen wipers for Med ball Russian twists, then I will add up numbers, until then I love you…



  30. Adam Piller said

    Perhaps we should settle this over deadlifts. Until then, the love is mutual

  31. kate said

    Stef you have taken up precious space with that workout!
    I’m of the opinion you could have spread that session out over a week. Although you did have something to prove after getting whipped this morning! Nice effort boys.
    Scaled rope climb (ugly)
    10x bar dips red band
    10x knees to wherever they managed to get to
    10 lunges

    There was absolutely no finesse in this workout. Sets were broken up randomly and often.
    Thanks Stef and Shan for encouragement and lots of laughs at the lunchtime session.

  32. Adam Piller said

    Kate u r my new best friend, stef did get whipped this morning!

  33. The Cell said

    If dead lifts were the sole event at the Crossfit games, yes you would do well…

    Enough said, I believe elaboration would be meaningless at this stage…



  34. Adam Piller said

    Haha nuff said! The games have begun

  35. Shan said

    Today was my first workout since October. God it was good to be back. Thanks to Kate, who made it a enjoyable workout.

    WARM UP:
    800m row
    Mobility Drills
    CFWU x 1 Rnd

    WOD: 7 Rounds for Time

    Rope Climbs, Scaled
    Rip Dips, On bar with Blue Band
    Toes to bar, Scaled to 10 Sit ups
    Walking Lunges, 10 Reps

    TIME: 13.18

    Kate: Your scaled Rope Climbs were fine, and your Toes to Elbows were great, at least you did them, sorry for laughing πŸ™‚
    It was a great session, THANK YOU

  36. Jane said

    Tri Training today was a triple session!

    Swim squad in the morning main set was 4 x 4 x 100m with rest of 20s/15s/10s/5s for each block of 4 reps

    Lunchtime was 4 x 1 mile run repeats with 8mins recovery – course was around a mile, maybe a little over, managed 7.08 / 7.06 / 7.13 / 7.18 – I was hanging on for dear life by the last mile – these were really hard and in the hottest part of the day.

    Last session was 10 – 1 of burpees / squats / situps – had to modify the burpees as I think I have strained my calf 😦 managed this session in 7mins 10secs

    Knackered today and very hungry – hope I recover for tomorrows session!

  37. Biljana said

    Storm – Happy belated birthday for the 15th!!
    Hope you had an awesome day!! πŸ™‚

  38. Lisa said

    Kate – I haven’t logged on in a few days – love the photo. You are a legend! Thanks for coming today πŸ™‚

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