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Tuesday 02 March 2010

Posted by The Coach on March 1st, 2010

“Chipper 250”
For time:
25 Double Unders
25 American Kettlebell Swings, 24kg
25 Sit Ups
Run, 400m
25 Hang Cleans, 45kgs
25 Back Extensions
Row, 500m
25 Power Snatches, 45kgs
25 Knees to Elbows
Run 400m
25 Push Press, 45kgs
25 Deadlifts, 45kgs
25 Double Unders

Post time to comments


21 Responses to “Tuesday 02 March 2010”

  1. The Cell said

    If your brain hasn’t had a good workout trying to remember all this, you’re better than me!

    Jase πŸ™‚

  2. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility.

    Back Squat x 5 @ 15, 15, 45, 65, 65kg.
    75kg x 5(rest 10 breaths),75 x 3(rest 10 breaths), 75 x 2.

    Single leg, opposite arm kettlebell Deadlift x 5 each leg @ 36kg with 20kg in other hand x 3 sets.

  3. Lisa said

    β€œChipper 250β€³
    For time:
    25 Double Unders
    25 American Kettlebell Swings, 16kg
    25 Sit Ups
    Run, 400m
    25 Hang Cleans, 25kgs
    25 Back Extensions
    Row, 500m
    25 Power Snatches, 25kgs
    25 Knees to Chest (Just!!)
    Run 400m
    25 Push Press, 25kgs
    25 Deadlifts, 25kgs
    25 Double Unders

    Time 20.26mins

    Great WOD – Double unders still killing me!

  4. andrew said

    WU – skipping, 8kg renegade manmakers x 15, mobility, work up to 45kg for WOD on HSc, PS etc

    WOD 23:10. weight as rx’ed but DU’s were skips x 3

    I still havent got my mojo back but am getting there

    gus & michelle – I hope you have good excuses or letters fm yr mum(s)

  5. michelle said

    Oh man, I thought I was in this evening’s class!!!!! Chippers are my favourite, too 😦

    Jase/Stef/Storm – can I come down at 1830 tonight?

    And what’s happening with the outdoor sessions?

  6. The Cell said


    Outdoor sessions are only December through Feb. We may start 1 or 2 a week in the evenings at Jacob’s but not for the next month due to coach availability.

    And you can slot into 4.30, 5.30 or 6.30pm. Drop me a text to confirm which one.

    Jase πŸ™‚

  7. The Cell said

    Warm up
    Mobility drills / specific warm ups

    AMRAP in 20mins of:
    45kg OHS, 10 reps
    Big Tyre flips, 5 reps
    30″ Box jumps, 10 reps
    Ring Push ups, 15 reps
    Row, 250m
    ROUNDS = 5 rounds (all reps unbroken)

    10kg Weight vest on:
    Partnered Dead hang Pull ups

    Stretch / foam roller


  8. Will F said

    This WOD looks awesome, spewing I’ve missed out 😦

  9. gus said

    ergh, i felt like a busted arse this morning due to a terrible night sleep. note from mum pending πŸ˜›

  10. The Cell said

    Athletes have asked the difference between times today, the obvious answer could perhaps appear to be when compared to someone that lifted and moved weight at a similar load that the other person simply has greater general or specific athletic ability, was having a better day today, their focus was greater, had a great nights sleep, was well hydrated, etc. The list goes on; but another answer which is also possible comes down to environmental influences. People! The heat can be devastating on measurable results, ie: time. Do not be too disheartened if your time is not to comparison of the individual athletes who trained at 5.30am this morning, training in the middle of a 35+ degree day can be hard! This is not taking anything away from individual athletes who trained in more favorable conditions, everyone will push hard, this is really all that matters! All it really says is that the elements must be acknowledged and realised that they play a major role in how one will perform. Something to contemplate…


  11. Rhys said

    I’m looking forward do doing some WOD’s in the rain because this million degree heat isn’t much fun. Double unders when fatigued are just no fun for anyone too.

    WOD with DB snatchs insted of BB
    rest as Rx’d

  12. michelle said

    I’ve got to second what Stef wrote. I usually train at 0530 (when I remember πŸ˜‰ ), and the times that I do come down to the Cell in the afternoon heat I notice a HUGE difference. So much so that I’ve been trying to do a few more afternoon sessions to try and condition myself to the heat a bit better. Just think of how much stronger you’ll be feeling when it starts to cool down! πŸ™‚

  13. Kate said

    Loved this WOD!!! (except for knees to elbows-wouldn’t be sad if I never had to do this again)
    Really fun and really hard!
    WOD scaled to 24kg.
    Time = 24.04

  14. Jane said

    Just 1 x WOD today

    Helen x 5 rounds
    400m run
    21 x 12kg KB swing
    12 pull ups (small orange band)

    Managed this in 18mins 52secs

    Have a pain in my butt that affected my run this morning – no idea what it is but I still have it now, lots of rolling tonight methinks!

  15. Jane said

    Paleo Update

    Just thought I would let you know that I have just started working with a nutritionist from the US who has competed in Ironman races using only paleo eating.

    I am working with her for the month of March to try and get my diet honed in for the 1/2 Ironman in May and then modify/improve this if necessary for the full Ironman in December.

    I’m only on day 2, but the change is pretty huge, she has me eating at least 50% of my calories as fat every day which is a big big difference to what I was doing. I am eating less than I ate before because I am not hungry – that’s a huge change for me.

    I’ll keep you updated and as I learn more about this style of eating I’ll pass it on πŸ™‚

  16. gus said

    awesome, jane – would be interested to see some examples of daily eating

    i’m gonna hop back on the strict paleo after next week’s sydney trip

  17. The Cell said


    I’m pretty sure that’s something that came up when you were doing the 30-day Paleo challenge. I think we said then to up your fat. Good to see it’s working for you. Looks like your training is going great and you’ll be ready to smash the 1/2 in May!

    Jase πŸ™‚

  18. The Cell said

    5-5-3-3-1-1 reps

    Weighted Dips
    5-5-5 reps

    10,9,8,7,6,5,4,3,2,1 reps for time of:
    70kg Power Clean
    Pull Ups
    Time: 17.47 mins

  19. linda said

    I like this morning WOD.

  20. Storm said

    Michelle and Jacko thanks for the kick to jump and train while coaching. My first WOD in two weeks and it was not comfortabale, even tho I scaled weight.

    But thinking about what Stef said earlier, due to stressfull things in my life(1) a very minimal amount of sleep(2) over the last 6 weeks and not bad food but very minimal food(3) made me feel very woozy and weak during todays WOD (even said thought i may have had to leave Stef a present in the chalk bucket).

    But all that said WOD done gave it all I had available and thought my form was pretty good. Cant ask for more than that from myself, like I say often the mere mortals outside of our gym would still be curled up in bed crying into thier pillow.

    Everyday I coach I am humbled, you guys share your life and stories with us your weakness and triumphs, I see you struggle at some things and kick ass over others.

    That is life Up and Down.

    Keep smiling even it it resembles a grimace….

    S X

  21. michelle said

    It was great to have you train along side us, Storm. And I think all 3 of us nearly had a visit from pukie πŸ˜‰

    Warm up: Skipping for 5min, some squat cleans and power snatches

    WOD: Modified slightly and scaled both up and down πŸ™‚
    Double Unders x 25
    20kg American KB Swings x 25
    Sit Ups x 25
    400m Run
    40kg Hang Squat Cleans x 25*
    Back Extensions x 25
    500m Row
    25kg Power Snatches x 25
    Knees to Elbows x 25**
    400m Run
    Pushups x 25***
    40kg Deadlifts x 25
    Double Unders x 25

    Time = 26:09

    *I wondered why the 30kg squat cleans were feeling so heavy, then realised I had 40kg on the bar. I was already at rep 14 so figured I would keep going.

    **Happy with the K2E today – broke them into groups of 5 and actually had the knees coming up to meet the elbows.

    ***Shoulders still not feeling right, so gave the push press a miss.

    This was a great WOD, really tough but I still love the chippers πŸ™‚

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