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Wednesday 31 March 2010

Posted by The Coach on March 30th, 2010

3-3-3 reps
Use ascending sets
1 x 15 reps
75% 5RM

Post loads to comments

“Jingle Jangles”
10 rounds of:
30 secs work:30 secs rest
If you have body armour or a weight vest, wear it

Standard is hand touch to ground at each end.
Post total lengths for all 10 rounds to comments.


16 Responses to “Wednesday 31 March 2010”

  1. Steve said

    Stef- there is an awesome photo of you on the cf perth website on saturday…

    Fire in those eyes

  2. The Cell said

    Fire?!?! I thought they looked more like sex pest eyes!!! hahahaha 🙂


  3. The Cell said

    I feel you need to clarify your comment Jason, because I was going to say that the above was a private joke between you and about something we were discussing the other day, but for some reason I think that would make it worse…




  4. gus said

    hahhahaha! definitely sex pest eyes!

    deadlift 3-3-3… did single arm, single leg with 32 kg kb, worked both legs using right arm only. then same thing for 15x16kg

    30/30 x 10 aerodyne sprints. 143 total calories.

  5. michelle said

    Warm up: 400m run then 2 rounds of double unders x 15, 12kg American Swing x 10, double under x 15, lunge + dislocate x 10, downward dog, squat jump x 10.

    Strength: Deadlift
    3-3-3 @ 90-95-97.5kg – felt really heavy
    1 x 15 @ 65kg – didn’t feel that heavy

    WOD: Jingle-jangles
    Total 147 lengths
    (15 in the first 7 rounds, 14 in the last 3)

    Awesome work by Anthony this morning – you were flying!! And congrats to Pete for a DL 5RM PB 🙂

  6. The Cell said

    Yes to clarify, the other day Stef and I were discussing some things from my work. I used the term “sex pest”. Stef had never heard it and thought it was hilarious. Hence, I have rescinded my nickname for Stef from “The Dominator” and replaced it with “sex pest”.

    I think it’s a much better fit 😛 hahaha


  7. Pete Yeates said

    Warm-up = Muscle activation, Dynamic mobility, Run 400m, some skipping – KB swings – squat jumps, Deadlift x 3 @ 60, 80, 100.

    Deadlift x 3 @ 110, 120, 130 (F), 125 (F). 120kg x 5 (5rm PB)

    Deadlift x 15 @ 100kg

    WOD = 147 lengths.

    Finisher = Muscleups x 7 – rest 10 breaths, x 3 – rest 10 breaths, x 1.

  8. Luke FJ said

    AM WOD – 1000m row
    25 double unders
    Push-ups 20,18,16,14,12,10,8,6,4,2
    Strict pull-ups 10,9,8,7,6,5,4,3,2,1
    25 double unders
    1000m row

    Didnt get the time i finished it in, but felt a bit sluggish this morning.

  9. Adam Piller said

    went ok this morning, felt better than previous weeks.

    DL 3,3,3 – 150,185,200
    then 15 – 140kg

    jingle jangles 138 reps

    awesome work by all today!!

  10. The Cell said

    Courtesy of Military Athlete (With some very slight alterations)

    Obj: Work Capacity

    Warm up:
    Mobility drills +
    2x Mobility Complex @12kg KB
    1 complex consists of:
    5x Swings
    5x Goblet Squats
    5x Swing to Goblet Squat
    5x 1-Arm Clean + Squat Right Hand
    5x 1-Arm Clean + Squat Left Hand
    5x 1-Arm Clean + Squat + Thruster Right Hand
    5x 1-Arm Clean + Squat + Thruster Left Hand
    5x 1-Arm Clean + Squat + Press + Stand Right Hand
    5x 1-Arm Clean + Squat + Press + Stand Left Hand
    5x 1-Arm Clean + Press + Squat Right Hand
    5x 1-Arm Clean + Press + Squat Left Hand
    Instep Stretch Each Leg


    (1) 10 Rounds
    4x Squat Clean + Push Press @ 65kg every 90 seconds

    (2) 5 Rounds in 10kg Weight Vest
    5x Sandbag Halfmoon @ 25kg
    30/5/30 Sean Special (30sec left side hover / 5 pushups on Kb’s for depth / 30sec right side hover)
    10x Back Extension
    10x Weighted situps @ 20kg KB

    TIME = 17.31min

    Stretch / Foam roller


  11. Will F said

    Doing dead lift’s last week I realised I won’t be able to smash my PB without reviewing my form, I’ve got a lot to improve on. So this week I backed right off on the dead lifts to work on my form. Cheers for the help with this today guys.

    Warm up: 400m run then 2 rounds of double unders x 15, 12kg American Swing (12kg) x 10, double under x 15, lunge + dislocate x 10, downward dog, squat jump x 10.

    Strength: Deadlift
    3-3-3 @ 60kg
    1 x 15 @ 40kg

    WOD: Jingle-jangles
    Total 141 lengths
    Could have gone harder but man I was sore today. I think I’m about 10 lengths better than that.

  12. Went for a surf this morning and got run over by my board! Getting into the surf in the morning is a great way to start the day though!

    Staying home tonight but doing push ups on toes, sit ups and squats (10-20-30) every hour for a work break.

    See you all tomorrow night 🙂

  13. Elle said

    Hahaha Stef you definitely have “Sex Pest” eyes!! 🙂 You were either mid-blink or saw something that really got you going! hahaha 🙂

    Anyways, Jase there’s a picture of you too striding along the pavement in “Male Model” Mode hahaha 🙂

  14. The Cell said

    I did see that one Elle. I reckon I look heaps better than Stef! 😉 hahahahaha


  15. Rhys said

    Deadlifts are still going up
    3-3-3 @ 120-135(old PB)-140PB
    More consistant with Jingle Jangles too
    Worst 15 best 16

  16. Luke FJ said

    Strength: Deadlifts
    Jingle Jangles

    Happy with dead lifts today felt alot stronger then the last two weeks.

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