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Thursday 18 March 2010

Posted by The Coach on March 17th, 2010

With a 24kg Kettlebell, perform 7 rounds for time of:
Goblet Squat, 10 reps
Goblet Lunge 5/5 reps
American Swing, 10 reps
Snatch, 5/5 reps
Clean & Push Press 5/5 reps

Post time to comments

Audio Interview with Jeff Martone, Tactical and CrossFit’s Kettlebell Subject Matter Expert. (MP3)


12 Responses to “Thursday 18 March 2010”

  1. Vicki said

    Oh! hello handsome 🙂 Nice pic.;)

  2. The Cell said

    Hey Vick, what’s the go? Isn’t this pregnancy for time!! Come on or we’ll put a time cap on it! 😛 hahaha

    Jase 🙂

  3. Storm said

    Vicki Vicki Vicki

    Oviously my words with the little one on the weekend have not done the trick……hmmmm maybe next time I’ll have to lead in with some bongo drums…..
    Hang on just had a preminition…2pm….sorry dont know which day tho heedehaa

    Cant wait…wonder if she will have wild hair like her dad.

    S XXX

  4. The Cell said

    There are only two with the wildest of hair, they are Pete of the Naturopathic realm and Conan, ruler of all that is real…



  5. Pete Yeates said

    Ha, great pic.
    I look like I am about to pray to the “Sledgehammer God” for some extra strength in my swing. 😆

    Back Squat x5 @ 15, 45, 55, 65
    Back Squat 77.5kg x 5 – rest 10 breaths, 77.5kg x 5 – rest 10 breaths, 77.5kg x 5.

    Gymnastics training:

    10 x Hollow Rocks, 10 x Spinal rolls, 10 x Supermans.

    On the Parallettes:
    10 x Planche progressions, passing through into a L sit (held for 5 seconds)
    10 x V sits with assistance from medium stretch band ( held for 5 seconds)

    Then onto the rings:
    10 x Front Lever progressions
    10 x Back Lever Progressions

    Finisher =
    10 x V Situps, holding for 5 seconds in the V sit position

  6. gus said

    physio reckons i have bursitis in my left shoulder, so just need to baby it and take anti-inflammatories and whatnot

    5 rft with 16kg kb
    10 x front squat (holding right side)
    10 x rack lunge (holding right)
    10 x one arm russian swing (righ)
    10 x kb snatch right
    10 x kb c+p right

    forgot to write down time. was keen to go 7 but hand and forearm were both destroyed from only using right

  7. Vicki said

    People, it is not fair to make a gestating lady laugh. One has to change one’s pants 🙂

    Go the bongo drums, Storm. She was making noises about *thinking* of coming yesterday and last night … so I mowed the lawn in preparation and NOTHING…

    Off to do some squats maybe that will hurry things up a bit. LONGEST. PREGNANCY. EVER.
    She will have Pete’s hair I bet! (tho she’s a baldy one right now hehehe).

  8. Anthony said

    Patience is a virtue, and I aint got none
    c’mon already Vicki xx
    Pete a stern talking to your wife is in order. hehehe
    go Vicki go, go Vicki go, go Vicki go

    man I am clucky as too. Um Tereena, sweety where are you? haha

  9. Storm said


    I dont think that feeling you had is the same as women being clucky.

  10. michelle said

    Warm up: Skipping practice, KB play

    WOD: Still in back off mode, so scaled to 12kg/10kg

    7 rounds of
    12kg Goblet Squat x 10
    12kg Goblet Lunge x 10
    12kg American KB Swing x 10
    10kg KB Snatch x 5/5
    10kg KB C&P x 5/5

    Time = 13:54

  11. The Cell said

    This WOD hurt.
    As Rx’d: 25.45mins

  12. Biljana said

    Happy to be back & finally training – got my one session in this week so aiming to get a few more next week. Had an awesome session with the girls!! 🙂

    Warm up: Skipping practice, Kettlebell WOD Practise

    Scaled WOD – 5 rounds for time of:
    12kg Goblet Squat x 10
    12kg Goblet Lunge x 10
    12kg American KB Swing x 10
    12kg KB Snatch x 5/5
    12kg KB C&P x 5/5

    Time = 12:56

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