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Friday 22 January 2010

Posted by The Coach on January 21st, 2010

With a 24kg Kettlebell perform 7 rounds for time of:
Goblet Squat, 10 reps
Rack Lunge, 10 reps
American Swing, 10 reps
Snatch, 10 reps
Clean & Jerk, 10 reps

Post time to comments

We’d like to wish Steve’s young bloke, Aiden, a speedy recovery. Get well soon mate. You can’t keep a good CrossFitter down. We’ll see you back at The Cell soon.


17 Responses to “Friday 22 January 2010”

  1. Vicki said

    Oh joyous day! Kettlebells 🙂 Good old fashioned sweaty fun.
    6kg (GS & lunge) & 8kg

    It’s always fun with Storm! Good work 5.30 crew.

  2. Jane said

    Only 1 workout today – yay!

    5 x 500m row + 400m run – 22mins 20secs

    Probably could have worked a bit harder, but I find rowing so hard if I put lots of effort in at the beginning I slow right down as I can’t maintain the pace.

    Put a heel raise in my right shoe for the run and this seems to have helped the right calf not to tighten up as it did on Weds – fingers crossed that this will help.

    Get well Aiden – hope its nothing too serious

  3. michelle said

    Warm up: 1km row, mobility

    WOD: 16kg KB for Goblet Squats, Lunges and Swings
    12kg KB for Snatch and C&J

    Time = 16:34

    Feeling pretty fatigued after a hard week of training, and I’m looking forward to rest day tomorrow 🙂

    Hope you’re back on your feet soo, Aiden!

  4. The Cell said

    warm up and mobility work.


    2km Row
    TIME = 7:15.8min
    AVG = 1.49 / 500m

    Sore and more fatigued and tight after a double day yesterday. Yesterday PM hit Kokoda. Did 5 x Kokoda for time. Time was 15min. Then did 100 push ups.

    Get weel soon Aiden, we will have you box jumping that 24″ in no time buddy!


  5. Elle said

    Cottesloe Beach sprint session was awesome – thanks Steve. Hope your little boy Aiden feels better and is back at the Cell asap.

    Tracey – hope you’re ok & your calf heals real soon! Where was the tractor guy smoothing out the sand when you need him hey? 🙂

  6. Rhys said

    Sprinting down the beach really got the glutes working, was good fun. Hope Aiden recovers quickly, that boy has to much energy to be kept from running and jumping.

    Because I did running down the beach I’ll go do this WOD at work. One question, is it 10 left 10 right for Lunges, snatch and C&J or ten total??(so 5 and 5)
    Then might cap it off with a lovelly swim… then a beer 🙂

  7. Steve said

    Hey guys,

    On behalf of Aidan I would like to thank everyone for their kind words and wishes. For those of you who dont know, Aidan took a tumble on wednesday while treating the whole world like an obstacle course. He copped a nasty laceration to the knee and severed 50% of his patella tendon. Had surgery on Wednesday night and then we got him home last night. He is in pretty good spirits and putting on a brave face, but is pretty upset about being in a splint for 4 weeks and is worried about how it will affect his 1rm deadlift. However he still thinks he’ll be good to go for the games qualifier in March.

    What is rather ironic is that we spent the whole morning at a rock climbing gym, and then he does this on our way to get some lunch…

    Thanks again

  8. Bliss said


    I am so sorry to hear about Aiden. He is a fantastic character with incredible energy. I am sure he will heal well and soon.



  9. Thank you Steve for being a great coach this morning and showing so much care and support. You are the best! Aidan will recover in no time and I will think of him in spirit as I’m hobbling around. I know how he feels!

    I’m diligently icing my leg and crawling around the house! haha It’s pretty funny actually. Crutches this afternoon. Yeah!

    Don’t EVER take your mobility for granted!

  10. Graeme said

    get well soon aidan, if we all only had 1/2 his energy …..

  11. kate said

    Sorry to hear the Aidan took such a nasty tumble. No doubt he will tackle adversary, with his little champion attitude. He will probably be teaching you all sorts of new exercises that can be done with only one leg.

    Tracy – what happened?? It sounds bad if there are crutches involved. Look after yourself.


  12. Pete Yeates said

    Wishing you both a speedy recovery, Aidan and Tracy.

    Warm-up = Glute Activation, Dynamic mobility drills, Row 1km.

    WOD = Scaled to a 16kg KB
    Time = 17:29

  13. Rhys said

    All I can say for this WOD, 20kg was a bad choice.
    I did it in something like 27-28mins.
    Hard. With sore abs from GHD’s and glutes from sand sprints aswell as that heart string

  14. kate said

    Warm up: 1km row, mobility

    WOD: 12kg KB, Time = 21:47
    This was a grind but really enjoyed it.

    Biljana was a machine with the 16kg KB.
    Really nice training with Bliss, Biljana, Jase and the kids:-)

  15. Biljana said

    Warm Up – 1km Row & mobility

    WOD – 7 rounds for time of:
    Goblet Squat, 10 reps
    Rack Lunge, 10 reps
    American Swing, 10 reps
    Snatch, 10 reps
    Clean & Jerk, 10 reps

    with 16kg KB

    Time was 23 something…was buggered after this WOD and forgot to look closely or write it down LOL!! Kate – always great to train with you & Bliss!! Jase – thanks for encouraging me to use the 16’s. I didn’t know I had it in me!

    Aiden & Tracy – Hope you are both better soon and we see you back in the gym real quick!! Thinking about both of you! xx 🙂
    (from Nikkolas & Kristofer too :D)

  16. Bliss said

    Warm Up – 1km Row & mobility
    WOD – 7 rounds for time of:
    Goblet Squat, 10 reps – knee issues again…did air squats after round 4??
    Rack Lunge, 10 reps
    American Swing, 10 reps
    Snatch, 10 reps
    Clean & Jerk, 10 reps

    with 12kg KB – 22.40???

    It was fantastic to train with the girls.(& Jase – I guess ;)) You are both inspirational women.
    I had to pick up the girls around 3 at Kings Park so I thought I would do the outdoor workout from the outdoor session the other day…

    5 x kokoda track
    20 x situps
    30 x Pushups

    I think the girls thought I was going to die… 🙂

    I didn’t time it and was VERY happy to finish it!

  17. Storm said

    To my little mate Aiden

    Even thought you may not understand or comprehend what i have to say for years to come I am saying it.

    Your spirit, enthusiasim and watching you train with your dad gives me a great amount of joy. I have no doubt you will achieve great things in your life and look forward to watching you do so.

    In the simple things we find happiness and you always bring a smile to my face little man, GET WEll SOON.

    Cant wait to see your war wound.

    S x

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