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Saturday 17 April 2010

Posted by The Coach on April 16th, 2010

Power Clean
1 x 5 reps
Work up to your 5 rep max

Post load to comments

As many rounds as possible in 15 minutes of:
16kg Double Kettlebell Racked Walking Lunge, 20 steps
Rope Climb, 1 ascent
Push Up (with hands on bell part of Kettlebells), 10 reps

Post rounds to comments

The push ups in this WOD are to be performed with your kettlebells placed on their side on the ground and your hands on the bell part of the kettlebell. This allows for a greater range of motion than standard push ups and is safer than having your hands on the handles.


19 Responses to “Saturday 17 April 2010”

  1. Dan said

    Hi Team,

    Just wanted to let you all know that I’m hanging to get back and train with you all. Stef it sounds like you have been putting in some solid session mate, good stuff and good luck with the games.
    I have been training as hard as I can when I can, work has been busy!
    Here is a WOD from the other day:

    100 x Pull ups
    everytime you come of the bar as punishment
    5 x burpes
    5 x ring dips
    It took me 11 rounds to complete the Pull Ups
    for every round it is 10 x air squats = 110 A.squats as a finisher.
    Time: 18:57 (I had to wait a couple of times to use the rings).

    Jase I’m hoping to be back for the Helen event in June, sound like fun!!

    Take care all,


  2. Stef said

    Dan great hearing from you brother! Now, if you come back in june are you back permanetly??? Stay safe, good trainig, keep it up!!!


  3. Steve said

    Hey crew;

    Had the tough bloke challenge today. Wont know exact results till monday but was around the 25 minute mark.
    Very testing course- maintaining composure in a freezing pool of mud after a flat out trail run was a good test. i found rest strategies that we employ in crossfit, ie pause 2 deep breaths, to be helpful as some obstacles required those often forgotten skills of balance, agility and co-ordination.

    Also for those of you who dont incorporate deadhang pullups into your training remember: you can’t kip up a wall!

    All up, it was a fun morning. Next up is a 45km race on the Great ocean road. Am going to do it Greg Amundson/Pete Yeates style and stick to Crossfit style programming and Paleo diet. Might have to wear one of those CFE t shirts with “F#&k your program” on it. Arrogant, I know; but true…

    Got to back yourself…

  4. andrew said

    WU – 800m run. this new KB complex, mobility

    Strength – PC 5 x 82.5kg (PB)

    WOD – as rx’ed. 5 rds + 20 lunges + 1 rope climb

    If i only had rested less I could have knocked out the 20 x push ups easy. Found this harder than I thought it would be.

    Tried a change of shoes today (North face Trail runners with rigid sole and plenty of tread – worked well) More costume changes than lady Gaga..

  5. andrew said

    this one for stef…

  6. gus said

    amrap 15 min:
    20 x lunge with single 20kg kb in rack
    10 x sit ups 20kg
    5 x snatch 20kg right arm only
    = 6 rounds even

  7. The Cell said

    I am definitely Stan, I have no face book friends, nor shall I partake in this propaganda, technological advancement (my arse) bull***t and obsessive garbage, unless of course it is for sincere and legit reasons! I am F*****G MINT! And I am sticking to my guns, more to the point what is Andrew doing watching South Park? Although I must say this skit is hilarious!



  8. andrew said

    stef – this is how I see you in a few years

    sorry cant embed as he clearly sticks to his principles like you

    ps i dont watch south park someone sent me the link

  9. Luke FJ said

    10,9,8,7,6,5,4,3,2,1 of
    pull ups
    push ups
    time = 8:13

    rest 20 mins then

    Swim session: 10x50m sprints.

  10. Pete Yeates said

    Warm-up = Dynamic mobility.

    Double unders x 30, 75, 4, 27, 34.

    Front Squat x 5 @ 15, 45, 65, 70, 75kg
    Clean with Sots Press x 5 @ 25, 30, 35kg, 37.5 x1, 40kg x1.
    Tabata Pullups (6 sets) 12, 11, 8, 6, 8, 6
    Single arm overhead walking lunge x 10 each leg @ 20, 20, 24kg
    Tabata Ring Dips (6 sets) 14, 8, 6, 6, 5, 5

  11. The Cell said

    Jump on board Stefanos, social media is the key to marketing in 2010! Move with the times brother, move with the times.

    Awesome South Park clip, “Stan, poke your grandmother!” hahahahaha Love it.

    Jase 🙂

  12. Nicole said

    Nicole’s first Post 😉 Today’s wod blessed me with man hands…. Yes big fat peeling callus on R hand… Awsome , looks n’ feels gr8 !!! grossed out but well deserved … grt sess, starting to get a feel for movements a little better……
    Warm Up: 800m run
    KB mobility drill
    Strength: Power Clean 1 x 5 reps
    Work up to 5 rep max = 24kg

    WOD: AMRAP in 15 minutes of:
    12kg Double Kettlebell Racked Walking Lunge, 20 steps
    Rope Climb, 1 ascent
    Push Up x 10 (with hands on bell part of Kettlebells),

    Total: 6rounds + 20 w-lunge + 1 ascent (next time @ least 7)

    I’m happy w effort… Chris gr8 work lil man…. 😉

  13. Paul said

    I’m with you Stef NO social media ever, unless we patent and release mintbook

  14. The Cell said

    Nicole Q! Yay! Your first post! Congratulations, the first of many to come!



  15. The Cell said

    Could be on to something there Grover. Mintbook, Mint space, maybe even Mint pad. Carole had a great idea; Novelty mint fragranced toilet paper for The Cell with our logo and Stef’s face printed on it and the quote, “this shit is mint!”!!! 😉 hahahahaha

  16. The Cell said

    Great to see you posting Nicole!!

    Cure for man hands: Callous file and moisturiser. Get into it. I give you permission to use frangapani fragranced moisturiser. Hoeever, no male Cell member has permission to use same ;-


  17. Anthony said

    cure for callouses – harden the f**k up as told to by Stef 🙂

    more helpful cure for callouses: grind callous down with dremmel tool and tape up before doing pull ups as per crossfit LA website you guys posted a while ago. really handy advice. pardon the pun.


    Anth 🙂

  18. Anthony said

    what does your comment is awaiting moderation mean? what the?

  19. The Cell said

    Means you put a naughty word in it Anth. I’ve gotta approve it. The POWER!!! hahahaha 😉


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