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Wednesday 21 April 2010

Posted by The Coach on April 20th, 2010

Power Clean
3-3-3 reps
Sets ascending
(Eg, 75% 3RM, 85% 3RM, PB set)

Post loads to comments

For time:
25kg Sandbag Carry, 1 mile

Post time to comments

Resistance Training Health Benefits


21 Responses to “Wednesday 21 April 2010”

  1. andrew said

    WU – 400m run, 400m row, CFWU x 1. mobility

    Strength – PC 3 x 65/75kg. Attempted 85kg but failed on 2nd rep

    WOD – after a L-O-N-G discussion abt the 1.6km loop we stuck with 4 x 400m. Time 09:54. Didnt find this particularly hard but just need to work on my speed. Marianne was on fire!!

  2. Luke FJ said

    AM Session

    Strength – Press 3,3,3@60kg,65kg,70kg
    Felt strong through these so went for a 1RM and got 77.5KG(PB)

    WOD – 10 rounds of
    20 push ups
    6 strict pull ups
    This went well, first 4 sets of push ups were unbroken and then split into tens. Pullups were all unbroken apart from the last set.

    Finisher – 100 sit ups (unbroken)

  3. Jase said

    What’s up with the loop??

  4. Mary-Anne said

    Warm Up – 400m run + 400m row + 1x CFWU

    Strength – Power Clean 3-3-3 (29kg / 35kg / 45kg)
    These are new for me so all of the PC round was a PB.

    WOD – 1600m run with 15kg sandbag as prescribed. 9:38 (I think??)

    Thanks Andrew, you’re a star! πŸ™‚ πŸ™‚
    Stef…Look at me! No one-hit-wonder anymore eh???

  5. andrew said

    mary-anne – sorry for name FUBAR

    jason – you havent laid out the glow in the dark arrows as decreed by local council and HSE. seriously nobody had confidence we wouldnt end up in rockingham with 25kg sandbags on our shoulders so we played it safe. guess I need to walk it one day

  6. The Cell said

    Democracy always win… You can only lead a horse to water…



  7. Mary-Anne said

    If the water is in a clear direciton and not turn letf, then turn left, then turn left….then turn left… haha

    tisk tisk Andrew xx

  8. Pete Yeates said

    Warm-up = Dynamic mobility, Run & Row 400m, CFWU x1, Power Clean x 3 @ 20, 30, 40, 50kg.

    Power Clean 3,3,3 @ 55, 60, 66kg PB πŸ™‚
    This is also my new 1RM PB, and I thought 66kg was my current bodyweight, but have just weighed myself and I am now 67.5kg’s. Yippee, all the heavy lifting is FINALLY putting some weight on this old bag of bones. :mrgreen: πŸ™‚

    Handbag Run (25kg) = 8:20

    Finisher = Handstand wall runs, 3 x 60.

    Luke, Mary-Anne, Anth, Amith, Congrats on your PB’s.

  9. Jase said

    Gotcha mate. Trip to bunnings for glow paint and the camping store for compasses on the cards

  10. andrew said

    I was hoping for personal “The Cell” GPS’s or is that too tech savvy for Stef??

  11. The Cell said

    Warm up
    1000m row
    Mobility drills
    1 x CF warm up

    3 x 20 Handstand runs

    60kg Hang power cleans, 5 reps
    Deadhang pull ups, 7 reps
    Ring push ups, 30 reps
    Air squats, 30 reps
    5 Rounds for time
    TIME = 16.30min

    400m run
    TIME = 1.15min

    Long stretch

    My erectors have been fried since yesterday, and this showed, WOD was good, just those ring push ups slowed me down. Long stretch at the end helped!


    “Technology and the advancement of technology as a ‘saviour’ to mankind (or rather what should be human kind) will be the demise of all living being on this Earth. The assumption that we as perceived superior intellectual beings can ‘cure’ all that bothers us rather than changing our habits will have devastating effects on our way of life… ” SS

  12. Will F said

    Warm Up – 400m run + 400m row + 1x CFWU

    Strength – Power Clean 3-3-3 (21.5, 21.5, 21.5) – Today was a refresher focusing on technique.

    WOD – 1600m 25kg sandbag carry. As rx’d 11.06 (SLOOOWWWW!! not impressed, been training hard and my legs are feeling it. Going to give it another shot when I’m feeling better, maybe Friday).

  13. andrew said

    We’ve arranged a civilization in which most crucial elements profoundly depend on science and technology. We have also arranged things so that almost no one understands science and technology. This is a prescription for disaster. We might get away with it for a while, but sooner or later this combustible mixture of ignorance and power is going to blow up in our faces. ~Carl Sagan

  14. Stef said

    And who said Carl Sagan wa snot perhaps one onf modern era’s greatest thinkers?…



  15. Glen Lewis said

    WOD #9

    Warm Up – 800m row + 1x CFWU

    Strength – Power Clean 3-3-3 (55, 60, 65) PB – at the point when I finally got the shoulders working properly the weight disappeared. Looking forward to doing this next time.

    WOD – 1600m 15kg handbag carry for 10:03. My biggest mistake was stopping for a quick 5 breaths half way through, after that, it was just too easy to keep taking little rests. Doh!

  16. andrew said

    The drive toward complex technical achievement offers a clue to why the U.S. is good at space gadgetry and bad at slum problems. ~John Kenneth Galbraith

  17. Jase said

    We wouldn’t get Cell GPS’ mate. I’m sure they give you cancer πŸ˜‰

    I love technology, maybe even more than I love Stef πŸ˜‰

  18. Anthony said

    Pete awesome work on the body weight power cleans!

    Will, I too am looking forward to that mile handbag run again. Did a 10.28 today first time and was very disappointed. Had to stop at least 6 times as kept losing the square of sand off my shoulders – I want to get into the mid 9 min bracket next time.

    If it wasn’t for technology, Stef would be bored as without facebook and twitter all day. πŸ™‚

  19. Nicole said

    WU – 400m run, 400m row, CFWU x 1. mobility

    STRENGH – DL 3-3-3 (42.5, 57.5, 65) PB

    WOD 1600m Sandbag Carry 15kg TIME – 11.49 ;-/
    My first time it was interesting. I love running & thought this wld b similar but I was not getting my head around this bag of sand, took 2 laps b4 I found the little finger loop( YAY!! ) couldnt maintain a comfortable position w bag over shoulders (wrist was anoying me)… so resorted to leaning forward from hip and running w bag along mid of back… (Yep I was moving like a mule!) had no rhythm or flow like wld do if running & definetly wasn’t picking up any speed… it’s possible my few too many pitstops had a wee bit of influence on this ;-/… ( yeh ok it’s very possible.) Mary-Anne you had ur cruise control on woman you sailed through w ease you looked awsome…!!!

    Night all I’m out, massive day and Im over tired… Thankyou to each of you for being so welcoming into your little family at the Cell… Im actually enjoying dragging my sorry ass out of bed half asleeep at 5am to be apart of it with you all;-)
    Im having fun & learning much… ( & I thought I was joining The Cell cos I was borred & needed a challange/change of scenery ) well I got it and much more…. Thanks guys Stef, Jason, Storm appreciate your time, patience and support you put into myself and all of us … THaNKYOU !!

    Sleep Sleep πŸ˜‰ !!

  20. Luke FJ said

    PM Session – 10km pack march with 31kg and a fake rifle wieghing 3.5kg.
    didnt find this to bad and made good time. so confident with passing this.

  21. Luke FJ said

    PM Session – 10km pack march with 31kg and a fake rifle wieghing 3.5kg.
    Didnt find this to bad and made good time, so confident with passing this.

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