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Friday 25 June 2010

Posted by The Coach on June 24th, 2010

For time:
70 Burpees
60 Sit-ups
50 American Kettlebell Swings, 24kg
40 Pull-ups
30 Handstand push-ups
20 Back Extensions
10 Burpees

Post time to comments


20 Responses to “Friday 25 June 2010”

  1. Nicole said

    Going to do todays Wod by myself at my old gym that I haven’t visited since joining The Cell as I put my membership on hold …
    I have not done handstand push ups yet but want to give the upside down thing a go… Any guidance, scaling or tips anyone want to pass on ??? πŸ™‚

  2. Jase said

    Probably the best scale for HSPU’s for someone who isn’t accustomed to doing handstands is the pike push up.

    Put your feet on a bench, hands on the floor as though you’re doing a decline push up. Walk your hands back towards your feet and fold at the hips. So your butt is sticking up. The idea is to get your upper body as vertical as possible whilst keeping your feet on the bench.

    Then you lower the top of your head to the ground. Essentially you’re doing a HSPU but with only a fraction of your body weight.

    There are other ways of subbing/scaling a HSPU but that’s probably one of the easiest.

    Another alternative is to do dumbbell shoulder presses. Not quite the same as getting upside down though.


  3. Anthony said

    Stef, I just walked out with someone’s water bottle the same as mine – Frantelle brand.

    #1 geez I hope they don’t have cooties. πŸ™‚ hahahaha
    #2 can you please give them one of yours from the fridge and I will pay Jase at the challenge tomorrow.

    sorry to whoever that was I pinched your water! sorry!!!

    Anth πŸ™‚

  4. The Cell said

    Do not stress Anth, all good mate.

    Very proud of everybody’s efforts this morning. You all assist me in putting my own training in to perspective with your inspirational efforts and determination you all exhibit! Thank you.



  5. Pete Yeates said

    WU = 2 rounds of Row 500m + CFWU, mobility.

    WOD as Rx’d = 21:44

    This was the first time I have done 30 HSPU’s as Rx’d, I did them all as singles, so a bit slow but was happy with my range of motion. πŸ™‚

  6. Vicki said

    AHHHHHHH ANTHONY! So YOU are the Fratelle thief! How dare you steal a breastfeeding mothers sustenance???? *rolling on the ground wetting pants laughing*
    It’s all good mate – I thought I was having a brain dead moment and lost it somehow πŸ™‚
    For time:
    35 Burpees
    30 Russian Swings 12kg
    25 American Kettlebell Swings, 8kg
    20 Pull-ups Purple band
    15 Pike push-ups
    10 Back Extensions
    5 Burpees
    x 2 rounds


    Felt a bit Cheaty McCheat after it – should have done it as a full rep/one round deal, but oh-well. Excellent work from the 6.30 crew, you all went hard!
    It was so cold here when I got home that all my horse waters had about 1 inch of ice on the top, plus the wood is so cold it just wont burn. BRRRRRRRRRRRRRRRRRR.

  7. Anthony said

    Pete you are a champion. Well done mate! and well done all 5.30 crew, great vibe this morning. mint fun!

    Anth πŸ™‚

  8. Monica said

    Hi Guys,

    To those I told about my double unders…which I was so excited that I actually did one, and told you all I did 5 consecutive….I didn’t I just tried it again and I can do 5 which I am happy about but that is with a single skip in between so although they were not broken ( I kept skipping) I have now realised that that is not classified as consecutive….so my aim is to tell you all soon that I have actually achieved what I thought I had but hadn’t

    35 burpees
    30 situps
    25 american KB swings 10kg
    20 pull ups – purple band
    15 scaled head stand push ups
    10 back ext
    5 burpees
    did 2 rounds of this.
    time: 17:57

    Feeling good, still have so far to go but am aware strength is increasing, can now do pullups on blue band and dips on the red
    band (only in warm up)before it was purple.
    Kettle bells started on 6kg and now doing 10kg (in the WOD) so I am pretty happy.

    Have a great day everyone and an even better weekend!

  9. Anthony said

    sooo sorry Vicki, we were posting at the same time. ummm yeah what water – I know I had mine! That sleep deprivation does funny things to you doesn’t. haha πŸ™‚

    For time:
    70 Burpees
    60 Sit-ups
    50 American Kettlebell Swings, 24kg (scaled 16kg)
    40 Pull-ups (BB – didn’t want to ruin arms for tomorrow’s challenge)
    30 Handstand push-ups (pike pu)these slowed me down heaps
    20 Back Extensions
    10 Burpees



  10. The Cell said

    Warm up:
    LOTS as it was cold!
    Rowing / running / Airdyne / mobility drills / CF warm up

    5 RFT of:
    3 x rope ascents
    30 Ring push ups
    300m run
    TIME = 23.08min

    Ring support / upright static hold
    Must achieve 5 mins as quick as possible
    Total time to achieve 5mins of support = 9.05min


    *Most amount of rope ascents I have done in a workout and to back them up with ring push ups am happy with shoulder and form!


  11. Amanda said

    I know that reflective day is normally sunday… but wanted to share this.

    I worked for 4 years in an organisation called Outward Bound – outdoor experiential education. We would take groups of people out into the bush for 5 – 27 days, map and compass style no tracks.

    The ‘school’ is international and was founded by a cool dude called Kurt Hahn in 1915

    So.. Kurt in 1915, came up with 6 declines that he saw in society:

    1. Fitness – due to modern methods of locomotion
    2. Initiative and enterprise
    3. Memory and imagination – due to the confused restlessness of modern life
    4. Skill and care – due to the weakened condition of craftsmanship
    5. Self discipline – due to the ever-present availability of stimulants and tranquilizers
    6. Compassion – due to the unseemly haste with which modern life is conducted

    He then had the conception of his outdoor school. People learning from real experiences, climbing mountains and fighting the elements. The motto of the schools; “there is more in you than you think”. So his calling in life was to help people realise that they can actually reach much further beyond the comfort zone they create for themseleves.

    He knew that true challege “reveals the highest dynamic of the soul”. He began to create a reciepe for creating these experiences for people. In these expeditions, people built strength of character, undefeatable spirit and tenacity in pursuit, to reveal the very fibre of their ‘stuff’.

    I think Kurt hahn got it right. I also think that the cell is like an outward bound school… indoors… with skipping ropes, pull up bars, kettle bells and stuff to challenge us.

    It’s the stuff that teaches us discipline, skill and care, success and failure, diversity and inclusion, responsibility for learning, collaboration and compitition.

    This ‘stuff’ makes us realise that we can do and be more than what we thought we could yesterday. So this little post was just to share my revelation – that the reason I love cross fit so much is because its made up of the same stuff as outward bound!

    peace out…

  12. graeme said

    amanda, how true, i think you just nailed it, well said

  13. Pete Yeates said

    Great Post Amanda πŸ™‚

    95 years on, I wonder what else should be added to the”declines” list?

    7. Inadequate diet – due to convenience foods and poor farming methods.
    8. Body stagnancy – due to ease of living / working indoors.
    9. Diluted sense of oneself – due to overexposure of technical information, and not enough doing.

  14. Tracy said

    I would also add to the “declines” list:

    10. Community – due to urban sprawl, technology and changing social norms
    11. Connection to nature – due to mass migration to urban centers (many of which are not built with nature as part of design), work demands, consumerism

    And to really get geeky about it all, also on the declines list with DIRE implications for human society are:

    1. Mined materials such as fossil fuels, metals and minerals like Na, K, P
    2. Global fish stocks
    3. Biodiverity
    4. Potable Water
    just to name a few…

    On the “increasing” list are things like:
    1. World population (how do we equitably share resources for all?)
    2. Consumption of natural resources faster than they can regenerate
    3. Pollution
    4. Disrespect of our fellow human beings

    We are certainly living in interesting times…..I’m so grateful for places like The Cell and everyone who trains there – it’s a great example of the power of community and a wonderful place to build connections. Sometimes the world’s problems seem so overwhelming – it’s a good reminder to work on the personal level and do what you can to be the best YOU can be while keeping an eye on how “being” contributes to the many things spoken of above.

    Little changes can have drastic effects over time – just like how my shoulder muscles have been growing with the effort of my weekly workouts. πŸ™‚

    I believe with mutual respect and community, we can be a strong and resilient race who collectively pulls together and decides not to continue to trash the planet.

    Okay…*grin* off my soap box. Good post Amanda!

  15. Tracy said

    I meant “Biodiversity”

  16. Will F said

    Great start to a freezing morning…just goes to show how dedicated we are.

    WU = 2 rounds of Row 500m + CFWU, mobility.

    WOD as 16KG KB, RB, Pike, Scaled Burpee (knee injury of some kind)= 17.08.
    The scaled burpee consisted of removing the ‘jump’, this felt very strange and unnatural. By about rep 30 there was a small jump back in.

  17. Raj said

    3rd visit at the cell today, bloody cold morning. Workout was scaled in fear i may never return. Good thinkng Stef! I just wanted to say its been awesome at the cell not only for the trainng but the people here including coaches. Great personalities and atmosphere. theres no weak , theres no strong and so far impressed with everyone encouraging each other. Awesome ! I felt something today ” addicted ” !! Look forward for more…

  18. Tereena said

    Lovin the passion!!
    Couldn’t agree more πŸ™‚

  19. gus said

    after a frustrating day at work i channeled my anger under the bar

    squats: 3x5x117.5kg – dropped these back from last session to make sure depth is good. fairly happy with them.
    press: 5-5-3 @ 42.5. have done the last set of 5 before, prob just bad day messing with my shiz
    cleans: 3x5x70kg PB. happy with the PB although the whole thing was a bit of a mess and fairly disjointed. i did get them done though!

  20. The Cell said

    Overwhelmed with the response from Amanda’s post. Very well said by all who have commented! You couldn’t wait until Sunday to spark all this up??? πŸ™‚ Wonderful thought provoking words!

    Gus, get back to The Cell and stop playing with your bar at home!!! We miss you!



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