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Monday 01 March 2010

Posted by The Coach on February 28th, 2010

Power Clean
1 x 3 reps
Aim for a 3RM PB

Post load to comments

As many reps as possible in 10 minutes of:
60kg Ground to Overhead Anyhow

Record total reps to comments. Also include total kgs lifted in 10 minutes. Eg, 60kg x 100 reps in 10 mins = 6000kg.


10 Responses to “Monday 01 March 2010”

  1. The Cell said

    Craig’s efforts last week in the 6 x 400m consistently saw him at the Advanced level for 400m in The Cell – Real Fitness Standards!

    Not to be outdone, Enzo pulled out something special in his last run to take out the fastest 400m of the day!

    Great job guys!!


  2. Scott F said

    Am back from work Tuesday evening. WOD at 5.30 Wednesday morning. Bring it on….

  3. Jane said

    Rest day today – phew! nice to have a day off

  4. andrew said

    WU – skipping & DU practice, mobility

    Strength – power clean worked up to 75kg x 3

    WOD – as rx’ed 37 reps 2,220 kg

    thanks to storm (and bella…)

  5. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility, Skipping 5 minutes, Power clean x 5 @ 20, 30, 40, 50, 55.

    Power Clean x 3 @ 60kg PB πŸ™‚

    WOD scaled to 40kg = 53 reps = 2120kg

    Finisher = Muscleups x 9 PB πŸ™‚

  6. Jane said

    Does anyone know where I can get egg white protein powder from??


  7. The Cell said

    Warm up
    Skipping – 7mins
    Mobility drills
    1 x 400m run/sprint at about 70-80% effort
    Time = 1:15min

    Pistol Squats
    5×5 each leg

    Hang squat clean
    3-3-3-3-3 @ 70kg (about 85% of 3RM)

    140kg Dead lift, 5reps
    Burpees, 10 reps
    5 rounds For time
    TIME = 5:07min

    GHD sit ups, 10 reps
    Hip Extensions, 10 reps
    3 rounds

    Stretch and cool down

    Felt ok today, quite hot and nutrition has not been up to scratch the past few days (especially with a couple of functions I have been to), and of course mainly due to heat and lack of forward preparation, so felt it today, but happy with time on the dead lift WOD!


  8. andrew said

    and maybe if I train REALLY hard on my C&J I will be almost as good as this guy…

  9. The Cell said


    I use one that I get from the local health food store. It tastes like crap! I much prefer frozen egg whites and only resort to the powder if I’m out of the frozen stuff.

    It’s called Tony Sfeir’s Designer Physique 100% Naturel Egg White Protein (Their spelling of natural, not mine!) It’s all natural with no crap added.

    Jase πŸ™‚

  10. michelle said


    Warm up: Skipping practice, mobility

    WOD: scaled to 30kg

    39 reps = 1170kg

    Mostly clean and jerk, tried a few power snatches, all of it was pretty ugly and fairly painful – my shoulders are still not right 😦 Very frustrating WOD!


    Deadlift 3-3-3-3-3 @ 86kg

    The weight felt heavy but good and I was able to maintain good form for every rep πŸ™‚

    Then 20min run – this felt nice and easy, covered about 4km

    P.S. Happy birthday for Sunday Stef!! Hope you had an awesome day πŸ™‚ πŸ™‚

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