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Monday 03 May 2010

Posted by The Coach on May 2nd, 2010

3-3-3 reps
Sets ascending
1 x 20 reps (75-85% 3RM)

Post loads to comments

3 rounds for time of:
45kg Overhead Squat, 15 reps
Row, 500m

Post time to comments

A big congrats to The Cell athletes Jane and Jako on their efforts in the Bussleton 1/2 Ironman Triathlon on Saturday. Jane came in 6th out of 43 in her age group! Great work guys!!

The Bottoms-Up Kettlebell Clean & Shooter’s Push Up by Jeff Martone,


8 Responses to “Monday 03 May 2010”

  1. Jane said

    Race over and there’s so much more for me to learn!

    I completely mucked up my hydration and cramped on both the bike and the run, I had to dig really deep to finish the run.

    This error cost me my sub 5hr time without a doubt – I finished in 5.10.16 and was very disappointed but placing 6th in my age group is the best that I have done so I need to take the positives, plus I have done this on far less training due to CF & CFE workouts + I have been running less than a year following my stress fracture so overall its probably a good result (as you can tell I’m still going through the “what-ifs”)

  2. gus said

    nice work, jane!

    deadlift 3 x 110-115-120, then 20 x 70

    3 rft
    15 x 16kg single arm kb OHS
    500m row
    = 11.10

  3. The Cell said

    Dont go through the what ifs Jane, you did exceptionally well and can only grow from here! Look forward to having you back shortly! And we are all very very proud of you! Take the positives away and focus on them, see where you can improve and roll with that, but do not dwell on that negatively!

    Great work!

    Jako how did you go bro???


    PS. Hello Andrew! ๐Ÿ™‚

  4. Pete Yeates said

    Warm-up = Dynamic mobility Stef style, Row 500m, Deadlift x 3 @ 40, 60, 80kg.

    Deadlift 3,3,3 @ 100, 110, 120kg
    Deadlift x 20 @ 100kg

    WOD scaled to 40kg = 11:33

    Jane, I would say, cramping on both the run and bike, then improving your previous best placing is a Fantastic result.

  5. Will F said

    Well done Jane! With the cramping at least you know how to improve yourself next time.

    Been feeling sick (maybe eating or lack of sleep) and ended up having the day off work because of it ๐Ÿ˜ฆ

    500m row, Then 3 x “10m bear crawl, 10m walking lunge, 3 renegade man makers, pigeon stretch, downward dog”

    Deadlift – 3-3-3 @ 60-70-72.5kg

    20kg OHS, 10.10min

  6. Bliss said

    500m row,
    3 x
    10m bear crawl, 10m walking lunge, 3 renegade man makers, pigeon stretch, downward dog

    75-85-95kg – PB ๐Ÿ™‚

    15kg OHS, 9.37? – not sure…was trying to catch Mike!

    Well done Jane! You should be very proud…it is an amazing acheivement

  7. michelle said

    Back-off week, so all loads approx half

    Warm up: mobility, 3 x 3 ring dips, unassisted – woo hoo – really had to work for them, but I got there ๐Ÿ™‚ , 500m row x 2, 3 rounds of (10m bear crawl, 10 x walking lunge, 3 x 6kg DB renegade manmakers, pigeon stretch, downward dog).

    Strength: Deadlift
    5-5-5 @ 60kg
    1 x 20 @ 50kg

    WOD with 20kg OHS

    Time = 9:10

    Jane – awesome result on the half ironman! 6 out of 43 is pretty damn good ๐Ÿ™‚

  8. Biljana said

    Dear Michelle and Stef

    Best Wishes and Good Luck for the Regionals Competition in Sydney this weekend. You have both done so well to have made it through Sectionals and put even more hard yards in and worked so hard to prepare for Sydney. I hope you really get to soak up the atmosphere and enjoy the experience along the way. No matter what the results – we are so very proud to be Cell Mates with you!!! Have an awesome time!! The boys and I will be thinking of you and cheering from afar!! xx ๐Ÿ™‚

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