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Monday 22 March 2010

Posted by The Coach on March 21st, 2010

“Deck of Cards”
Coach shuffles a deck of playing cards, then draws 1 card at random from the pack. Athletes perform the number of reps indicated by the card (number cards have face value, picture cards = 10, aces = 11). After last athlete has completed the reps, the coach draws another card and the fun continues for 30 minutes.

Hearts = Burpees
Spades = Box Jumps
Diamonds = 24kg Kettlebell Swings
Clubs = Sit Ups
Joker = 400m Run

Record Total Reps of Each Movement To Comments


20 Responses to “Monday 22 March 2010”

  1. The Cell said

    LOVE coaching this WOD. It’s just so delightfully evil (that is THE only time I will use the word delightfully!)

    I love the look on people’s faces when you pull out a bunch of the same suite in a row!! Does that make me a bad person? hahahahaha πŸ™‚


  2. The Cell said

    I can only understand good in that statement Jason. By watching those around you suffer, you entice them to grow within. Personal growth through pain and suffering. We provide the environment for this to flourish, then individuals reflect upon this suffering and in a wave of a magic wand, they just realised a newly found potential within themselves! BAM! Simply put the positive correlation of us hurting our athletes (PAIN NOW = JOY LATER), leads our athletes to be; better across various domains, more highly motivated, more skillful, more powerful, an increased work capacity, increased psychological resilience and an array of other positive psychological and physical adaptations!

    I am overstating our goodness here, should I jump off the high horse???



  3. The Cell said

    Whoa brother! That makes me/us sound awesome. I figured I was just a sadistic f%@ker! πŸ˜› hahaha

    Jase πŸ™‚

  4. Steve said

    For those who subscribe to the journal, take the time to check out the “rebuilding khalipa” series with Kelly Starret. Very good.

    I would like to know what you think Stef.

    I’ll get you that post wod nutrition article tomorrow too…

    Came up with a good wod today- drew inspiration from wod 1 of sectionals

    Using a 6 foot fence and 25kg sandbag; burpee + sandbag clean, throw sandbag over the fence, then jump the fence… 50 for time!

  5. The Cell said


    The post WOD nutrition article isn’t bad, but I still love the Paleo for Athletes home brew.

    I liked the Khalipa series and love K-Star’s stuff.

    Jase πŸ™‚

  6. The Cell said

    Steve, where is this wall? I want to do that workout tomorrow! And went for a 6 or so hr trek on the Bibbulman on Saturday, I forgot how hard walking was, I only had about 6 kilos with me, it was great fun though!!! HAHA!

    Il check out rebuilding Khalipa.


  7. The Cell said

    Stef, there’s a fence, probably about 6 ft high at the end of the car park at The Cell. Use that.

    Jase πŸ™‚

  8. Paul said

    Steve’s WOD the Belmonster way
    Burpee and sand bag clean throw sandbag over fence, run through use gap created repeat

  9. Pete Yeates said

    Warm-up = Muscle activation, Dynamic mobility, Skipping.

    WOD as Rx’d = The 5:30 crew were on fire, we made it through the deck of cards bar 8 box jumps, which we did anyway.

    Finisher = 9 x Muscleups.

  10. andrew said

    Things didnt start well when stef got to cockburn before me

    WU – 3 mins skipping then 3 x renegade manmaker (8kg db) x 3, downward dog, air squat x 10, disloactes x 10

    WOD – dont know how you score this but this was one of the worst/hardest WOD’s i have done. Especially after 20 mins when I was the tailgunner and had to go straight fm one exercise into another. Double figure burpees were a killer.

    NEVER EVER PLAY CARDS WITH STEF!!! Especially if it involves hearts card of double figures…

  11. The Cell said

    Skipping / mobility drills
    1 x CF Warm up with GHD sit ups

    Hang Power clean
    5-5-5 @ 60kg

    5-5-5 @ 60kg

    B/w Sled push, 20m
    Double Unders, 30 reps
    Pull ups, 15 reps
    Push ups, 25 reps
    TIME = 9.21min

    Stretch / foam roller

    This is my first week back to hardish training, last week was all recovery based! The strength for this week will not be maximal. This workout was all unbroken fast reps except for the last 2 sets of push ups, in lieu if sounding like a juiced up body builder my lateral and rear deltoids were on fire, I assume from the double unders and pull ups, anyway, whilst doing this I did not fell the urge to quit, BUT this work out hurt me a lot! Now a question for some, if not all. It has taken me a long time to recover and I even feel a little sick after it, under alternate conditions, this would never happen! I am shocked how much this hurt me today! Any ideas as to why? It is far below my normal amount of volume, load, etc. Just curious, is all…

    As I type, I am still feeling a little funky with even blocked ears!



    PS: Not enough to put me down though! NEVER!!!


  12. The Cell said

    I learnt from the best Andrew, my old man! He is one of those blokes who plays the dealer at those underground card events, and gets paid off by certain individuals… Every second hand is: “Dealer bust, everybody wins…”



  13. Pete Yeates said

    Ok Stef, I will play.

    1. Harden the @#ck up!

    2. On your walk on Saturday you forgot that you have super human powers, and now suffer like the rest of us. πŸ˜†

    3. When training β€œin the zone” daily, your tendons, ligaments and connective tissue recover at relatively the same rate as your muscles. When given the chance, i.e. more than 2 days off training, the connective tissue etc takes longer to repair and leads to an imbalance. The freshly repaired muscle is ready to go full tilt, but the repairing connective tissue is not so ready, which leads to soreness.

    4. You could have a bug going through your system. How many times have you heard of people going on holidays and getting the flu for the first week.

    5. Harden the @#ck up!

  14. The Cell said


    I already feel better! Funny that, the whole weekend at the sectionals felt better than today! Now I am good! No bug in me, I am super human!!! πŸ™‚

    Although I will probably come and see you anyway, I have not for a while so Il be just about due Pete!


  15. Will F said

    Was a strong team effort for the 6.30 guys, we smashed through and got a full deck down in 30 minutes.

    Stef had a noticeably large grin on his face around the 20 minute mark, when he pulled out something like 11-4-10-2 burpees then a 400m run. We finished with 11 box jumps.

    The house always win’s πŸ˜‰

  16. Anthony said

    well done 5.30 and 6.30 crews. that is a hard WOD. I bailed / relieved of duties by Stef, at about minute 22. I was not up to it today – felt exhausted.
    maybe I need to harden the @#ck up aswell. πŸ™‚
    Had a go at the hand taping from the LA Crossfit site to help protect sore calluses – it worked a treat.

    have a great day all πŸ™‚

  17. michelle said

    Warm up: Skipping practice, 3 rounds of (Renegade Manmakers x 3, Downward dog, 10 x squats, 10x dislocates)

    WOD as Rx’d
    I love Deck of Card WODs πŸ™‚ This one was pretty tough. We could always tell when burpees were up next by the evil laugh from the coach πŸ˜‰

  18. The Cell said

    Scoring is generally done by the coach at the end of the session. He/she just needs to total up all the cards that were pulled from the pack and that gives you how many reps you did of each movement.

    Oh and Stef, harden the f&%k up! πŸ™‚


  19. The Cell said

    PM Training:

    3.5km run (easy – medium pace)

    TIME = 12.40min or there abouts

    Felt great, really felt like I was flying! Considering I have not run more than a few hundred meters at a time, I am very happy with this time! The weather was incredible, thunder, lightening, ankle deep in water, love it, the ocean was awesome, as I was running close to it!

    What a wonderful night!

    Sydney here we come!



  20. Jase said

    Dble unders 3×25

    Work up to OHS 1Rm
    Hit a 1RM PB of 90kg. A 5kg improvement despite not OHSing since my last PB.

    21-15-9 rep rnds for time of:
    100kg Deadlift
    60kg OHS
    Time: 13.40mins

    Disappointed with my WOD time. Was aiming for sub-10 mins but in the end it was just too heavy resulting in broken sets except for the last 9 OHS’s. I think if I had of gone 80kg deads and 50kg OHS it would have made a huge diff. May test that theory next week πŸ™‚

    Stoked with the OHS PB. 10kgs above BW πŸ™‚

    Great effort everyone today on the deck of cards. It was very hot and muggy this arvo, not to mention very dark for the 4.30 crew due to the power going out. Awesome job all round on a very tough WOD.

    Jase πŸ™‚

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