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Thursday 17 June 2010

Posted by The Coach on June 16th, 2010

Power Snatch
3-3-3-3-3 reps

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50-40-30-20-10 rep rounds for time of:
Double Unders
Sit Ups

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22 Responses to “Thursday 17 June 2010”

  1. Jase said

    Looking good Jane! 🙂

  2. Pete Yeates said

    Warm-up = Dynamic mobility, Squat x 5 @ 15, 15, 45, 65kg.

    Squat 85kg x 3, 95 x 2, 100 x 1, 85 x 5, 85 x 5.

    Then some gymnastics training:

    10 x Hollow Rocks, 10 x Spinal rolls, 10 x Supermans.

    On the Parallettes:
    10 x Tuck Planche(held for 5 seconds), passing through into a L sit (held for 5 seconds), passing back through into a Elbow lever (held for 5 seconds).

    Then onto the rings:
    10 x Front Lever progressions
    10 x Back Lever progressions

  3. Tracy said

    Power Snatch
    3-3-3-3-3 reps

    50-40-30-20-10 rep rounds for time of:
    Double Unders (single skips 3:1)
    Sit Ups (Ab mat)


    Loved the lifts this morning!

    Biljana – congrats on the running WOD success! Well done!

  4. Andrew said

    WU – 5 mins skipping, Burgener WU x 2 with broomstick, x 1 with 15kg bar

    Power Snatch – 3 x 40/40/45/45/50kg

    WOD – 150/120/90/60/30 skips 50/40/30/20/10 sit ups

    In the new free wheeling spirit of the Cell i didnt write down my time.

    The only reason for time is so that everything doesn’t happen at once. – Albert Einstein

  5. The Cell said

    Training this morning:
    Target: Recovery, speed & time not priority.

    6km soft sand run (the rains make this interesting).
    32.53min total, consisting of:

    3km medium pace +
    1.5km of intermittent varied distance sprints +
    1.5km of alternating forward running and backwards running

    Handstand practice in the sand (left shoulder not happy)

    on the minute every minute – execute 20 x push ups
    7mins total (140 push ups) First 6 sets were all unbroken.

    Ocean swim, it rained whilst I was in the water, F*****G AWESOME! When I experience events as these I feel I realise why I am alive, the subjective importance of natural elements such as the ocean to me provide deep meaning and insight in to my life, and my purpose. It provides me with clarity and calmness. Once immersed in either ocean or mountain high, tearing me away is so difficult. Love it!



  6. The Cell said

    This guy is sensational!!!


  7. Tracy said

    Way to go Stef! One of my favorite things in Canada is swimming in a warm lake when it starts to rain.

    Get some goggles on next time, float underwater and look up at the surface. It will blow your mind. 🙂

  8. The Cell said

    Excellent idea Trace! The only problem was that the water was nice and cold this morning! 🙂 But still deluxe!


  9. Steve said

    Nice Stef…

    Today AM-

    4.5km run incorporating sprints of varying distances and surfaces
    5 rounds of 5 x 32kg kb clean and jerk (each arm) + 5 L pullups (untimed)


    5 x 5 front squats
    5 x 5 dumbell bench press (long time since I’ve done these; noticed a significant difference left side to right side)

    Then started some clean and jerk practice at 70kg and on rep 1 the bar broke. I thank Kevin Rudd and the labour government for forcing army gyms to use sub-standard equipment. Bring on the election

  10. Travis said

    Power Snatch
    5×3 @ 25,30,35,40,40kg

    50-40-30-20-10 rep rounds for time of:
    Double Unders
    Sit Ups

    Time = 13:39

    Then 3×30 Wall runs

    Felt good during the WOD today. Double unders really held me back, I need to spend more time practicing these. Felt comfortable with the strength work, focused on technique and trying not to break early.

    On a different note that swimming in the rain sounds awesome Stef, definitely going to try that over the next few weeks. I had a similar feeling last year while snowboarding in the Canadian Rockies. There’s nothing like being surrounded by trees and knee deep in powder. Which is why im headed back there this season!

  11. Bliss said

    I love that Stef! Quite jealous…of the run and the swim. There really is something peaceful about running at the beach.

    Power Snatch
    5×3 @ 15,24,24,24,24 – all weight was manageable.

    “ANNIE” – not quite
    50-40-30-20-10 rep rounds for time of:
    Dble KB push press 6kg – would have preferred DU’s
    Sit Ups

    Time = 10.24

    The only WOD that I could ever, possibly beat the boys at lunch…and couldn’t do it next. NEXT time …NEXT time I say.

    Steve…Sorry to make this forum political but I could not agree with you more. Roll on the election day.

    ***I actually wrote a whole lot more but deleted it. It was a true rant! I felt that it would offend any cell members that perhaps sit on the left side of the fence and so…I temper.***

  12. Jane said

    Not sure I like the photo!!

    Did this at home while watching athletics on Eurosport – so not overly focused 😦

    DU’s are coming along a treat as this was the warm up every day at CF Sydney so the additional practice has really helped, had to modify the situps couldn’t do full range because my back is still sore

    WOD 11mins 23secs

  13. Jase said

    Bliss, offend Cell members?? As if! This is our members comments page, rant away 😉

    Stef, that bloke is awesome, but what’s his bench?? 😉 hahahahaha


  14. Strength –

    Power Snatch
    5×3 @ 20, 29, 29, 34, 34kg

    WOD –

    50-40-30-20-10 rep rounds for time of:
    Double Unders
    Sit Ups

    TIME: 8.52 minutes

    I am so, so happy tonight because I made a major break through in my Crossfit journey. I dreaded the WOD all day because double unders are my nemisis. I have never been able to do more than one at a time. After a 2 minute chat with Biljana tonight she worked her magic and I managed to string 3 together. I then went on to do the WOD rxd and managed to string 12 together – woop woop!! Happy days, having a beer to celebrate! 🙂

  15. Elle said

    Finally able to do more than 1 double under!!

    Did 13 in a row without stopping (or skipping inbetween) – first time ever! Happy Days 🙂

    Took me forever to do “annie”, but I finally did her as required in 17 minutes….gonna keep practising those double unders to halve my time for my next “annie” meeting 🙂

    Did a PB on my Power Snatch too – 25kg, it was ugly, bit I got it up there! Woo hoo! 🙂

    Good job tonight too Rod and Craig – awesome times 🙂


  16. mandy said

    Skipping Practise

    Power snatch
    Worked up to the last set being 29kg
    Still feels alien to me 😦
    needs work for sur!

    Loved the WOD rxd:

    Lisa – you are a star 🙂

  17. Biljana said

    Strength Power Snatch 3-3-3-3-3 @ 25/27.5/30/32.5/32.5kg PB 🙂

    WOD – ‘ANNIE’
    50-40-30-20-10 reps for time:
    Double Unders
    Sit Ups

    TIME: 8.38 minutes Rx’d

    Last time I did Annie in late December 2009, I did it in 11.28 mins so that’s a big improvement for me and I’m happy with that. Gotta keep working on the sit ups!!

    Lisa – thrilled for you…now there’s nothing stopping you with DU’s. Nadia & Mandy thumped this WOD – Awesome Effort Girls!! 🙂

  18. Biljana said

    Elle…forgot to add…You did an awesome job persevering with tonight’s WOD as Rx’d. Well done!!…and I saw that you were able to string a lot more than 4 DU’s together – Go Girl!! 🙂

  19. Storm said

    Bliss your time was 7.24 not 10.24.


  20. Storm said

    Good work tonight girls some smoking times
    WOOHOO way to go LISA….

  21. Storm said

    Sorry ELLE your MINT to good work on the double unders….

  22. Adam Piller said

    First time doing power snatches. Great excercise!

    3,3,3,3,3 – 40,40,50,60,70

    wod as rxd 6.20. Damn Nadia kicked ass getting 5.48! The double under goddess!!!

    Extra wod
    2 muscle ups
    4 32kg american kb swings
    6 push ups with one hand on kb, switch arms each rep moving over kb side to side.
    Then reps went to 3,8,12 – 4,12,18 – 3,8,12 – 2,4,6
    did this untimed

    then 5mins punching bag work

    stretch, foam roller

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