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Tuesday 29 June 2010

Posted by The Coach on June 28th, 2010

WOD
For time:
Row 1000m
25kg Sandbag Get Up, 10 reps
Row 800m
25kg Sandbag Get Up, 20 reps
Row 600m
25kg Sandbag Get Up, 30 reps
Row 400m
25kg Sandbag Get Up, 40 reps
Row 200m
25kg Sandbag Get Up, 50 reps

Post time to comments

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20 Responses to “Tuesday 29 June 2010”

  1. Lisa said

    I can’t wait for this one! It’s going to hurt so much! 🙂

  2. Glen Lewis said

    I like the tag (hover over the image to read it) – “Everyone loves Deadlift day @ The Cell”. The image was taken at the start of the WOD- we didn’t look quite so hot at the end of it … well, maybe I did 😛

  3. The Cell said

    We try to keep the after shots away from prospective clients eyes Glen! 😉

    At least you actually read the image title. You never know what comment may pop up there.

    Jase

  4. Glen Lewis said

    seriously, putting a picture of me on the homepage isn’t doing you any favours either 🙂

  5. The Cell said

    Damn straight it is mate! It’s how you look at it.

    We’ve got 4 blokes there, all of totally different heights and builds, all pulling different loads, yet all doing the same WOD. That is scaling in action right there. It takes all sorts to make the world go around, hence why we cater for everyone.

    What the pic doesn’t show though is your individual improvement in fitness since starting here. That would be a pic worth posting!

    Jase 🙂

  6. Adam Piller said

    Get ups! Rorys favourite, me, not so much!

  7. Stef said

    Does. Everetbody remember when rory beat Adam on get ups???

    SS

  8. michelle said

    Hahaha, this will be my first WOD back after 4 weeks of drinking far too much beer….. let’s see if I have a visit from pukie 🙂

  9. Pete Yeates said

    WU = Mobility, Squat x 5 @ 15, 15, 45, 65kg.

    Squat 85kg x 3, 95 x 2, 105 x 1, 110 x 1, 85 x 2, 85 x 2.

    Double Kettlebell Press 20kg x 5,5,5, 24kg x 3,3.

    Muscle-ups 6,5,4,3,2 – Interspersed with
    Handstand wall runs 60, 50, 40, 30, 20.

  10. Adam Piller said

    Rory rocks at get-ups!!

    todays wod was great, apart from falling 2 get ups short of staying under time limit (35.11mins). Jase R was flying as well and Bianca doing it as rxd with 15kg bag – AWESOME EFFORT!!!!

    core is already in the hurt box!

  11. Bliss said

    Excellent! Again a WOD with two of my favourite things. Rowing and Sandbag get ups…oh, happy day.

    🙂

  12. Travis said

    WOD
    For time:
    Row 1000m
    20kg Sandbag Get Up, 10 reps
    Row 800m
    20kg Sandbag Get Up, 20 reps
    Row 600m
    20kg Sandbag Get Up, 30 reps
    Row 400m
    20kg Sandbag Get Up, 40 reps
    Row 200m
    20kg Sandbag Get Up, 50 reps

    Time = 36:38 (200m + 28 Get Ups at 35 min cutoff)

    Loved this workout, will do this as Rx’d next time. I was aiming to keep the rowing pace under 2:00 per 500m and managed to achieve this which I was happy with.

  13. Tracy said

    Amazing effort this morning from Travis and everyone at 6:30am!

    WOD
    For time:
    Row 1000m
    10kg Medball Get Up, 5 reps
    Row 800m
    10kg Medball Get Up, 10 reps
    Row 600m
    10kg Medball Get Up, 15 reps
    Row 400m
    10kg Medball Get Up, 20 reps
    Row 200m
    10kg Medball Get Up, 25 reps

    Time = 28:35 (or was it 30:35min?)
    🙂

  14. The Cell said

    Jase
    Today’s Cell WOD.
    Scaled up with a 10kg vest
    Time: 46.29mins

    Nothing hurts, I’m just numb all over.

    Jase 🙂

  15. The Cell said

    Warm up:
    10mins Airdyne
    Mobility drills
    Practice: Handstands / attempt ring handstands

    Then:
    For time: scaled up with a 12kg weight vest on for all movements:
    Row 1000m – 3.47min
    25kg Sandbag Get Up, 10 reps
    Row 800m – 3.06min
    25kg Sandbag Get Up, 20 reps
    Row 600m – 2.20min
    25kg Sandbag Get Up, 30 reps
    Row 400m – 1.30min
    25kg Sandbag Get Up, 40 reps
    Row 200m – 42sec
    25kg Sandbag Get Up, 50 reps
    TIME = 43.58min

    Stretch

    SS

  16. Lisa said

    WOD
    For time:
    Row 1000m
    15kg Sandbag Get Up, 10 reps
    Row 800m
    15kg Sandbag Get Up, 20 reps
    Row 600m
    15kg Sandbag Get Up, 30 reps
    Row 400m
    15kg Sandbag Get Up, 40 reps
    Row 200m
    15kg Sandbag Get Up, 50 reps

    OMG! This was a killer. After the first few rounds of get ups I realised that I was rolling onto the same side as the sandbag. Once I fixed my technique my back stopped hurting and I just got through them 1 at a time!

    31.15 minutes (and every second was painful) 🙂

  17. Glen Lewis said

    WOD
    For time:
    Row 1000m
    15kg Sandbag Get Up, 10 reps
    Row 800m
    15kg Sandbag Get Up, 20 reps
    Row 600m
    15kg Sandbag Get Up, 30 reps
    Row 400m
    15kg Sandbag Get Up, 40 reps
    Row 200m
    15kg Sandbag Get Up, 14 reps

    Time = 35 minutes (hit cut-off with just 36 get-ups to go)

    Turning the harsh light of self-reflection on, I was pretty disappointed in my effort today for a couple of reasons;

    1. I should have gone with the 25kg today and started wondering if I am subconsciously selecting excessively light weights when doing something for the first time – not because I want to avoid injury (which is rational), but because I want to take it easy. This has become evident in the past few WODs (e.g.: floor push press at 16kg, get ups with 15kg) where I picked a weight that hasn’t challenged me at all.

    2. Just in the three months that I have been here, my rowing has improved in leaps and bounds, and I need to set myself a new benchmark, because today I managed to actually completely recover during the rowing phase – which I am sure isn’t the objective.

  18. Luke Beverley said

    Jase you may be impressed to know that there was no scaling on this WOD 125kg deadlift across the board.

  19. michelle said

    Warm up: Skipping, CFWU x 2

    WOD as Rx’d

    Time = 31:25

    Nice work, Lisa!

  20. Storm said

    Welcome back Michelle

    Awesome effort Lisa

    Glen today is done and sometimes less is more and you have learnt something from it.

    Luke where have you been they were only joking when they said you couldnt come back to lunch time :).

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