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Monday 29 March 2010

Posted by The Coach on March 28th, 2010

“Ladder 49”
7 rounds for time of:
10kg Weighted Strict Pull Up, 7 reps
16kg Double Kettlebell Clean & Press, 7 reps
120kg Deadlift, 7 reps
12lb Sledgehammer Swing, 7/7 reps
21″ Box Jumps, 7 reps

Post time to comments

Calcium in the Paleo Diet

Welcome to the world Willow Yeates. Born Saturday 27th March, weighing 7lb, 10.5 oz. Mum and bub doing well. Pete doing burpees. Congrats Vicki and Pete.


12 Responses to “Monday 29 March 2010”

  1. andrew said

    good to see pete back (and I am $50 better off due to it)

    WU – skipping, mobility

    WOD – as Rx’ed but pullups unweighted (110 kg is quite enough thank you) 22:30

  2. gus said

    7 rft:
    7 x 16kg kb row (right only)
    7 x 16kg kb c+p (right only)
    7 x 32 kg single leg deadlift (right side)
    7 x 16kg kb swing (right)
    7 x box jumps

    = 16:46

  3. Simon said

    Hi guys. I’ve been following crossfit main site but feel like I wanna get more strength training into my workouts and reckon your programming looks good. Couple of questions though. Whats a good sub for sledgehammer strikes? Im thinking swings but what weight? Also unless ya specify double kettlebell does that mean to alternate sides? Cheers for any help!

  4. The Cell said

    Hey Simon

    Great to see you checking in.

    KB Swings are an ok sub for sledgie swings but still quite different. Get yourself a sledgie as soon as you can though. They’re pretty cheap. We’re do you live??

    Unless specified, all kettlebell work is single KB. So try to work each side evenly.

    Jason 🙂

  5. The Cell said


    Press (D/E)

    For time:
    70kg Clean & Jerk
    1-2-3-4-5-6-7-8-9-10 reps
    Between each round of C& J’s perform:
    5 Pull Ups
    10 Push Ups
    15 Squats

    Time: 27.18mins


  6. Will F said

    Warmup: Skipping, Mobility, 1x CFWU
    7 RFT of:
    Strict Pullup (RB) – These started to look like Kip’s at the end I’m sure. (x7)
    12 kg double KB Clean & Press (x7)
    65 kg DL (x7)
    10lbs Sledge Hammer (7 Left/7 Right)
    21′ Box Jump (x7)

    Hard WOD, needed lots of strength for this one.

  7. Pete Yeates said

    Warm-up = Muscle activation, Dynamic mobility, CFWU, Skipping, Deadlift x 5 @ 60, 80kg.

    WOD = scaled to 100kg DL & after 3 rounds to unweighted pullups.
    Time = 25:47

  8. The Cell said

    Warm up
    Skipping intertwined with mobility drills

    Bergener warm up x 2 rounds

    5-5-5 @ 70kg
    1 x 15 @ 50kg

    3-3-3 @ 52.5kg
    1 x 5 @ 26kg (speed set)

    Then:“Ladder 49″ All exercises and rounds done with a 10kg weight vest on
    7 rounds for time of:
    Strict Pull Up, 7 reps
    16kg Double Kettlebell Clean & Press, 7 reps
    120kg Deadlift, 7 reps
    12lb Sledgehammer Swing, 7/7 reps
    21″ Box Jumps, 7 reps
    TIME = 24.59min

    Stretch / foam roller

    The weight vest constantly on hurt! First 3 rounds were done in about 9.30min, do not know where the other 4 rounds went! HA! TO further condition myself, I left the weight vest on for 10min after as punishment for not finishing quicker! haha! I found my heart rate decelerated quite quickly, and I was happy with this!


  9. graeme said

    damn i miss training at the cell !!

  10. The Cell said

    We will be seeing you soon mate, so do not stress too hard!



  11. The Cell said


    Warm up: Skipping practice, mobility, mini-version of today’s WOD

    WOD: 7 rounds of
    Strict pull ups, orange band x 7
    12kg Double KB C&P x 7
    80kg Deadlift x 7
    Sledgehammer smash x 7
    Box jump x 7

    Time = 26:20

    Ouch!!! This was fun 🙂 Did 2 unassisted dead hang pull ups the first round.

  12. Jeff L said

    Warm up: 3 min skipping then mobility
    WOD but limited to 5 rounds.
    Blue band, 12kg KB, 75kg dead lift.

    Time 17 minutes

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