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Monday 19 July 2010

Posted by The Coach on July 18th, 2010

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

Post loads to comments

5 rounds for time of:
32kg Double Kettlebell Clean and Jerk, 5 reps
Pull Up, 10 reps
Air Squat, 15 reps
If you have body armour or a 10kg weight vest, wear it.

Post time to comments


14 Responses to “Monday 19 July 2010”

  1. michelle said

    Stef and 0530 crew – sorry to late cancel. Something is seriously wrong with lower back and I can barely move. Hopefully a trip to the physio will help loosen up and nothing is majorly wrong 😦

  2. The Cell said

    Do not be sorry Michelle, that is ok, get better and please keep me posted on what is going on!



  3. Pete Yeates said

    WU = Snatch complex x 5, Mobility.

    Power Snatch 3,3,3,3,3 @ 30, 35, 37.5, 37.5, 37.5kg

    WOD scaled to 24kg KB’s = 7:04

    Michelle, hoping you are mobile soon.

  4. The Cell said

    Extremely happy with everybody’s progression towards a far more efficient and competent snatch! Supurb focus and application of knowledge today people! 🙂

    Cycling and running
    1hr 16min cycle of:
    20min steady
    20min of 2min sprint / 2min recovery
    36min steady with hills

    2min changeover / intermission
    2.8km [14.40min run] (took at least 7min to get in the groove and about 12min for my right foot to un numb itself, have not done this for a while hence a little uncomfortable but very happy with it, felt good)!

    75 push ups (as executed in the games. Hands must release at the bottom, strict form throughout the core. Untimed and experimenting, liked these, quite hard)!



  5. The Cell said

    Hey guys

    Big weekend has come to an end with Bec finishing a very respectable and very impressive 23rd!

    I’ve got plenty of goodies to bring back to The Cell, pressies for our coaches, some awesome decorations for the box and some new products. Learning a lot over here, have met with some big people in CrossFit, made new friends and networked like crazy.

    Very interesting to watch the final WOD’s and see people falling in a heap when something is introduced that they can’t, but you would think, could do. The rope climb really messed up many people and saw Rich Froning Jnr drop from way out in first to second spot and lose the title of Worlds Fittest Man. Mikko still struggles with double unders and Iceland Annie again had trouble with muscle ups.

    That’s not taking away the fact that they are all phenomenal athletes and performed extremely well over the toughest weekend I have ever witnessed. But those of you who have a CrossFit Journal subscription, look up the article by Perth’s own Dan Williams on Weakness Bias Training. If you don’t subscribe, do so today. US$25/year is the best money you’ll ever spend (

    Essentially, the best get better by identifying and working on their weaknesses. If all you do is train your strengths, you will have glaring chinks in your armor and will never be as good as you could be. Most of the athletes out there this weekend have very few chinks in their armor. But those who had them, paid dearly.

    I was confident that Bec could do whatever movement came up. There wasn’t much CrossFit could have programed that Bec could not have done. It may not have been pretty or the best, but at least she wouldn’t have been stuck at the bottom of a rope wishing she knew “how” to climb it.

    It reiterates to me that The Cell gives its members programming that will make them the best they can be. Use our Real Fitness Standards to ID your weaknesses and set about working on them. If you’re not sure how to, ask your coach, send me an email ( and we’ll get you working efficiently and effectively towards turning a weakness into a strength.

    How good would you be if your weaknesses became strengths!?

    Train hard
    Jase 🙂

  6. Will F said

    Well spoken Jase. Great to see Bec (and other athletes) hitting it up in the games. Was great to see the organisers stream stuff like this to our living rooms – I was actually hoping it would be on 1HD, maybe we are a few years off of that.

    WU = Snatch complex x 5, Mobility.

    Power Snatch 3,3,3,3,3 @ 20, 25, 25, 25, 25kg

    After screwing up my class time (must remember PM instead of AM next time – apologies 6.30 krew) I figured I had better totally smash this WOD…

    WOD scaled to 12kg KB’s = 6.12

    Should have gone up higher with the KB 12 might of been to light.

  7. graeme said

    Thx Jase for the commentary and to the athletes (especially Bec) for the inspiration. to see the athletes do the same things we do, just better, was quite awesome …..

  8. Anthony said

    WU = Snatch complex x 5, Mobility.

    Power Snatch 3,3,3,3,3 @ 25, 30, 35, 37.5, 40kg PB 🙂
    WOD scaled to 20kg KB’s and red band
    Time = 7:58

    PM workout

    lunges x 10, mobility, slow wu on C2
    2000 mtr row
    1st 500 fairly hard 1.39
    next 1300 steady 21 to 23 cadence
    last 200 all out
    Time = 7.22 ( 110.5 seconds / 500 mtrs )

    Anth 🙂

  9. Tracy said

    Michelle, I hope your back is better?

    Jase – great rant about weaknesses and it inspired me to do a burpee ladder today (god I must be crazy being inspired to do burpess??) 😛 🙂

    Stef – amazing bike work – where do you ride?

    Warm up: 500m bike, mobility
    1.6km run (treadmill) – 11:24min
    1-2-3-4-5-4-3-2-1 burpees (untimed)
    1.6km run (treadmill) – 11:13min

  10. Tracy said

    ps. Anth you are a machine! Looks like you are getting your money’s worth out of that rowing machine!

  11. The Cell said

    Hi Trace, from my place in Freo to wherever, usually applecross, or to Perth then back through Dalkieth, Nedlands, yesterday was only to Applecross and return.


    Well done on that rower Anth! You are smashing it my friend!



  12. Anthony said

    cheers for the props guys. I will keep you posted as I intend on doing lots more C2 smashing in the future!

    Anth 🙂

  13. Travis said

    Power Snatch
    5×3 @ 30,35,40,40,42.5

    5 rounds for time of:
    16kg Double Kettlebell Clean and Jerk, 5 reps
    Pull Up, 10 reps
    Air Squat, 15 reps

    Time = 8:48

  14. Mary-Anne said

    Power Snatch
    15-24-24-24-24 kg (PB)

    5 rounds for time of:
    10kg Double KB Clean and Jerk, 5 reps
    Red Band Pull Up, 10 reps
    Air Squat, 15 reps

    Time = 7:52

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