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Thursday 05 August 2010

Posted by The Coach on August 4th, 2010

3-3-3-3-3 reps
1 x 15 reps

Post loads to comments

5 rounds for max metres of:
1-min Row
1-min rest between rounds

Post total metres to comments


17 Responses to “Thursday 05 August 2010”

  1. The Cell said

    I would like to take this opportunity to write a small something about the man (perhaps demi-God) in the photo…

    My dear friend Mr R.M.K (Macgyver to most). You are a blessing to have not only at The Cell, but as a dear friend. If the world were to have more of you, your values, your dedication to doing the best for others, your selfless nature and your genuine spirit; surely the world as a collective would be in a far more superior and intellectual space than we are now.

    Your undying desire to persevere even when you have nothing physically left is an inspiration to me, and I am sure to others. Rod had not done any physical activity for about 40 odd years, he then began his now life long journey towards health, vitality and strength and is now unstoppable, there is not much Rod cannot do, he dead lifts double his body weight, can do pull ups until the cows come home, climb ropes, run, jump, invert his body, row, swing, trek up and down Jacobs ladder with 25kg’s of chains, hike for 8 hours non stop and most importantly stop to help others along the way.

    By his example and day to day attitude of inner strength Macgyver has taught me more than I am sure he knows and I know he will continue to do so. A reliable and solid training partner and a dear friend, extremely close to my heart, who has been there for me at the drop of a pin many a time I am truly grateful to know you and be in your presence! I consider myself blessed. There have been times when you have made me work when I thought I have nothing left. Rod is 62 years of age and can out do with his simple determination most people I know. It is not always about the clock, sometimes its about the heart and how it leads us to a greater knowing…

    Thank you for being you Rod!



  2. Steve said

    I’ll never forget the look on the faces of the 20 year old footballers during a session at Kings park where the man pictured above crushed the WOD that made the younger men want to cry…. They were speechless.

    It is a privilege to know and train with you Rod.

    Have you got that muscle up yet?

  3. Storm said


    What Stef said is absolutly true, thank you for being my friend, my coach, my motivator and encourager and training buddy you are priceless.

    I am still working on that muscle up tho so look out.

    S xxx

  4. michelle said

    Hahaha, I remember seeing some guys at Jacob’s Ladder during one of the outdoor sessions pointing at Rod and whispering in awe “See – that’s the guy I told you about”

  5. graeme said

    Rod, theres not much that impresses my 18 year old step son, but you do. how many times do we get in the car after training and he says “do you see rod ….”.

    you sir are an inspiration to us all, everytime its hard or i dont want to be in the WOD, i just look to you for example and inspiration.

    thankyou for being, well …. you !

  6. andrew said

    back after some weeks off..

    WU – 15m walking lunge + 15m bear crawl x 2, CFWU
    DL – 3 x 120/130/140/140/140kg 15 x 100kg
    WOD – 1469m. Thanks to kate for letting me restart after i fell off the seat on the 1st min (and the talk abt mesntrual cycles…)

  7. Tereena said

    Good fun this morning, thanks 5.30 crew!!
    Enjoy this most beautiful day everyone 🙂

  8. The Cell said

    Rod, you’re awesome mate. I’ve even coined a new movement based upon your skills in the deadlift, the Rhodesian Deadlift. Better than the Romanian Deadlift, more effective than a Bulgarian Split Squat, tougher than the Tactical Lunge and more manly than the Russian Swing, the Rhodesian Deadlift gives the athlete hamstrings like a monster power band and a back like a steel girder!

    To perform the movement, load up a bar with a load that gives most a workout just from the loading, grab the bar and rip it off the floor whilst bending your back and keeping your legs straight. The catch with this movement is that you can only attempt it if your as tough as Rod. I know if I tried it, I wouldn’t walk for a fortnight! 🙂

    If I’m going as strong as you in 20-30 years time Rod, I’ll be super stoked. You’re an inspiration and an absolute gentleman. Always happy to have you around The Cell. Keep working that muscle up mate, it’ll come and when it does, there will be a celebration to rival Australia winning the America’s Cup (if anyone remembers that!)

    Jase 🙂

  9. Travis said

    5×3 @ 80,95,110,120,130PB
    1×15 @ 95

    5 rounds for max metres of:
    1-min Row
    1-min rest between rounds

    Total = 1458m

  10. Will F said

    What do MacGyver and Rod have in common? They are both AWESOME!
    Travels are ok, stuck in Athens at the moment which is a tad boring.
    Managed to smash out a WOD today, something easy to do in confined space:
    Tabata bottom to bottom squats (20 sec work, 10 sec rest) – 109 squats, which beats my previous score –

    Keep training hard all!

  11. Storm said

    Have a fantastic holdiay Will and dont forget some handstand photos for us to add to our collection.

    Great to see your getting some training in keep it up.


  12. Jason R said

    2 x(15m Lung + 15m Bear Walk x 2)
    1 x CFWU

    Back Squat
    3-3-3-3-3 reps – 140 – 145 – 150 – 155 – 162.5kgs(Pb)
    1 x 15 reps @ 120kgs (Completed 10 only)

    5 rounds for max metres of:
    1-min Row
    1-min rest between rounds
    Total Metres = 1503

    Was pleased to confirm that I was able to perform the no leg rope climb for the grading (thanks Anth for making me follow through on the plan) and get clarification on the 30 sec L sit. As scary as it looked I have decided to make the full pike to muscle-up my signature move (preferably with out the front sault to dismount) Thanks to everyone who turned out last night and climbed the rope, I am really looking forward to the next skills session.

  13. Mary-Anne said

    Bring on this WOD! I want to smash some deadlifts after a painstaking day in the office… I love the Cell.

  14. Lisa said

    I loved the WOD tonight. Great fun training with the 530pm crew!


    3-3-3-3-3 reps
    50x60x75x85x95kg 🙂

    95kg was a PB tonight. Thanks Stef for coaching me through the last rep. I was going to call it quits on the 2nd rep but I got there in the end. I just need to remember form and focus even when it is f*!?!** heavy!!! 😉

    1 x 15 reps

    5 rounds for max metres of:
    1-min Row
    1-min rest between rounds

    1407 metres in total!

    I still feel sick by the way!!

    I did 286m in the first and second interval and then started to lose metres in intervals 3, 4 and 5!

  15. Anthony said

    at home this evening,
    WU – 400m run,
    then 15 mtr lunges, forward 15mtr bear crawl, backwards 15 mtr bear crawl, mobility all x 2, then CFWU minus dips x 2
    5 rounds for max metres of:
    1-min Row
    1-min rest between rounds

    Total Distance = 1568 mtrs.
    breakdown: 319,319,316,317,297.

    It looks as though I started to fatigue in the last round, but I had enough left in me to do another 300 plus. The problem was that at the end of the 4th round I pulled the same muscle in my lower back exactly the same as the other day 2nd round of the back squats. I stood up between round 4 and 5, had a stretch, felt kind of ok so I kept going. By 3/4’s of rnd 5 I was in a fair bit of pain but wanted to finish so kept going. It’s only a minute. Now I can hardly bend over. yes I am a fool. Needless to say I have cancelled tomorrow 5.30am session so if anyone can get in and grab the spot that would be great to see it not wasted. Sorry to cancel on you Jase.
    I am sure my back has not been right for a while so maybe now I will go see the physio.

    Anth 😦

  16. graeme batt said

    anth, gary russo at northbridge physio, he’s your man

  17. michelle said

    Warm up: Airdyne, CFWU x 1, mobility

    Strength: Deadlift
    3-3-3-3-3 @ 50kg
    1 x 15 @ 40kg

    WOD as Rx’d

    Total 1380m (282-279-277-274-268)

    It took me about 20 attempts to add these up correctly (a few at the Cell, then a few more at home). I blame the nausea that persisted for a good 30min after this WOD 🙂

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