The Cell

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Monday 26 July 2010

Posted by The Coach on July 25th, 2010

Unload Week – The goal of this week is to reduce volume on our strength lifts to unload from the past 4-weeks. Intensity is still high and for our experienced athletes it is time to strive for new personal bests.

Power Snatch
1 x 3 reps

Post load to comments

5 rounds for time of:
25kg Sandbag Carry, 400m
Inverted Burpees + 2 HSPU’s, 3 reps
24kg Kettlebell American Swings, 20 reps

Post time to comments


18 Responses to “Monday 26 July 2010”

  1. The Cell said

    New Photos on the site people!! Heaps more awesome pics to come!



  2. Rhys said

    Finally got onto a barbell on saturday, I have been missing the lifts. I did some power cleans because they are always enjoyable. 85kg new 3RM.
    Considering I hadn’t touched a bar in 2 months I was pretty happy.

    Back to sea today for another week or two, I’ll put in some quality time with my 32kg KB and my power rings. Not to mention hand stand practise, it gets pretty funny with the roll of the ship going accross the deck. You could call it walking, or a semi controlled fall.

    Keep up the good stuff everyone.

  3. Vicki said

    Poo Bum Wee.

    Snatches are crap at the moment – that shrug just aint happening… So dear husband – I will be needing your assistance to grease the groove at home 🙂 Coach Jason get your mind out of the gutter.

    5 rounds for time of:
    15kg Sandbag Carry, 200m
    10 push ups
    16kg Kettlebell American Swings, 20 reps

    Found a better sub for the pushes than knees – this is too easy but can’t quite do toes, so I have gone on toes, let my chest hit the floor, then up again. Seems to work.

    I found her in the corner in tears. I had to give her Willow’s dummy and rock her. NAUGHTY 5.30 crew! It was Pete and all his mates – the invisibles 😉 hehehee hahahahaaa. I think it may take more than that to see tears from lady of steel! A Huggies ad, perhaps?

    Awesome work from all this morning. Bianca is being renamed Bionica. AMAZING!

  4. Will F said

    I must have some crazy Monday phobia where I can’t train at any other time but 6.30…this week I screwed up my time again 😦

    W/U: 50kb swings (light 8kg)

    Form all out of whack! Maybe because I was sore from Saturday’s session.
    Power Snatch 1×3 @ 30 kg

    Slow, again very sore. Managed to kickout some HSPU’s with help from the lovely Storm!

    Similar to

    5 rounds for time of:
    25kg Sandbag Carry, 400m
    Inverted Burpees + 2 HSPU’s, 3 reps
    20kg Kettlebell American Swings, 20 reps

  5. Travis said

    Power Snatch
    Warmup sets 2×3 @ 30,35
    1×3 @ 40

    5 rounds for time of:
    25kg Sandbag Carry, 400m
    Inverted Burpees + 2 HSPU’s (with abmat), 3 reps
    24kg Kettlebell American Swings, 20 reps

    Time = 29:03

    This workout was a good slog. Had to break up the HSPU’s into singles for the 2nd and 3rd rep of each round. Sandbag carrys suck!

  6. Storm said

    Travis yes Sandbag carry’s suck but if you look at this way a normal 400m run becomes a tad more enjoyable….geez did i just say that will have to go and wash out my own mouth we soap….

    Guys you all worked well this morning good focus and speed not to many breaks in reps, transitioning from round to round getting the job done, MINT.

    Will and Travis well done also on the HSPU, even tho you were going to abmat (1 or 2) level you were able to keep form for the most part and that is half the battle, depth will come, MINT.

    As for the crew that late cancelled or plain old forgot about thier session this morning,Im going to start taking it personally if it happens again. :)Vicky wasnt joking….

  7. graeme said

    is stef part of the invisibles too ?

  8. Pete Yeates said

    WU = Mobility, CFWU x 2, KB swings x 50.

    Power Snatch x 3 @ 37.5kg’s

    WOD as Rx’d = 24min something.
    The HSPU’s became a lot easier after a tweak from Storm, thanks heaps. 🙂

  9. michelle said

    Sorry to be one of the invisibles this morning – I can barely swallow because an inflamed throat and I thought I would spare you all the joy of catching my germs.

    My health just hasn’t been right since I got back from holiday…….

  10. Vicki said

    Michelle that means you need more holidays!

  11. Storm said

    Okay your off the hook, rest up take a pistol pete concoction and we will see you soon.


  12. Steve said

    Less than a week till Painathlon 2010… Unfortunately will have to start tapering some time this week…

    Yesterday: C2 1 min on/1 min off for 20 minutes
    Distances: 310m,311m,310m,310m,309,309,309,306,306,309
    then pushups with hand release; 5 x 10 weighted, 5 x 10 unweighted

    Today: On the minute for 20 minutes; 4 x burpee pullup + 8 walking lunges
    (with 30 pound vest)
    then 2 x 60kg HPC & J every 30 secs for 10 minutes

    Great WOD today… Nice work everyone

  13. The Cell said

    Warm up:
    50 KB swings
    2 x CF warm up
    2000m row – steady pace

    5 rounds for time of:
    25kg Sandbag Carry, 400m
    Inverted Burpees + 2 HSPU’s, 3 reps
    24kg Kettlebell American Swings, 20 reps
    TIME = 21.38min



    *Yes Steve time to tapper brother, back to single day training for us! 🙂

  14. Anthony said

    Hey Storm, very sorry to cancel on you this morning!! I pulled a muscle in my back on Friday’s WOD and rested the entire weekend hoping to be in Monday. I thought I would be ok by now but I got up today and was still sore and didn’t want to make things worse. I promise to give you 110% next session. 🙂 you know I would have been there if I could.

    P.S. what was Adrian’s shoe size that I tried on the other day? – you know the Rogue weightlifting shoes.

    P.S.S is the Painathlon 2010 what the guys have been on about with the super hero suits? and when is it? and can we spectate? have I missed the post about this?

    Anth 🙂

  15. michelle said

    I’d love to see Stef and Steve compete in the Painathlon in super hero suits…… I didn’t realise you guys were competing. That’s awesome!

    Anthony – check out

  16. Anthony said

    aaahhhh I see. it is all clear now. Thanks Michelle. 🙂

  17. Tracy Lydiatt said

    Hey all!
    I just got my Monday work out in at the Oakville box called Element Crossfit. Great crew of people – one of them is even loaning me a bike…see what happens when you whinge enough about being stuck in a suburb with no public transit and no personal car!

    3-3-3-3-3 Backsquat

    WOD – FRAN
    19kg Thrusters
    Pull ups (blue band)

    WOOO HOOO! I smashed this one by 3:16min and 3.5kg from my last Fran time.

    The gym I went to is an open gym so there are no classes. The one thing I noticed that was the main difference was INTENSITY! I think our classes really promote intensity through friendly competition.

    I miss you guys and gals! Have a great day everyone!

  18. The Cell said

    Miss you to Trace! Stay safe, keep training girl and look forward to hearing your wonderful stories on your return!



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