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Tuesday 10 August 2010

Posted by The Coach on August 9th, 2010

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

Post loads to comments

Then

“The Cell Kettlebell Complex”
With a 24kg Kettlebell perform 5 reps for time where 1 rep =
Slasher to Halo x 10
Deck Squat x 5
Swing x 10
Snatch x 5/5
Clean and Press x 5/5

Post time to comments

Compare to: 120610



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10 Responses to “Tuesday 10 August 2010”

  1. graeme said

    whos that cutting a fine figure in the foreground !

  2. The Cell said

    Not sure Batty. He hasn’t been here for so long I cant remember his name! 😛

    Jase

  3. Biljana said

    I’m sure I recognise those shoulders!! 😀

  4. Steve said

    Some interesting thoughts from CF West Santa Cruz on those days where everything is heavy and the warm up feels like a WOD…

    “Bad training days. You are going to have them. A lot of them actually. In fact, the longer you train, the more those not-so-great training days will happen. That’s ok. Sure, its a bummer, but it is totally natural. Is every meal you make awesome? Does every photo you take have perfect focus and lighting? Is every post you write for a website worthy of publication (whoa, easy there)? I have seen a lot of great bands a half dozen times each (the Stones, Social D, the Rev, the Paladins, Pearl Jam), and you know what, some shows were a lot better than others. Every workout is not going to be great either.

    A large part of making progress is understanding that you will not always be making progress. And working hard anyway. You are not going to PR every training session, or even have a good one. Real progress, spread out over years, is about persevering in your training. Look at the whole picture, not just one workout, or even a week’s worth of workouts.

    In the beginning, you are going to make big jumps regularly. Its called beginner adaptation. The better and stronger you get, the harder earned gains will be. As Dan John writes…if you bench press a hundred pounds and add ten pounds a month, you’ll bench 460 in about three years and 500 in a few more months. How many [people do you know] with three years under [their] belt are pounding out 500-pound benches? You know…in the gym, not just on the internet.

    I know that is not very inspiring, but don’t worry, you are going to have training sessions where everything just clicks. You are on fire, you are a cross between Dimas, Amundson, and Conan the barbarian. Revel in those days, glory in them, write them in your training journal in red ink. And then let them go. Don’t expect every workout to be like those magic ones, for you will never continue, but sure enjoy them when they come. And then get back to training hard.”

    My spin- You’re worst training day is still better than your best non-training day (not including scheduled rest days of course).

  5. andrew said

    WU – 100kb swings, mobility, listen to stef go on abt the new cell standards. burgener WU with broomstick & 20 kg bar

    PS – 3 x 40/45/47.5/50/40kg

    WOD – as rx’ed 14:18. Better than I thought as last time was 14:45 and I thought with upper body mass I have lost I would be a minute behind this but snapping at jason r’s heels must have been an incentive

    Also my snatch at 50 kg was equal to my all time WR and although a little bit rough was not quite in same league as this guys..

    if only I hadnt let stef beat me to the gym it would have been a perfect session…

  6. The Cell said

    Warm up:
    1000m row (focus on technique)
    MObility drills
    15m lunges
    15m Bear crawl
    15m backwards lunges
    15m backward bear crawl
    Mobilty drills
    10 x Hindu push ups
    Mobility drills

    Then:
    5 sets of:
    1. L-Pull up, 5reps
    2. Alternating between: Wide grip muscle up rows & 10 butterfly kip
    3. Tuck back lever (advanced), 10sec hold
    3 sets of:
    1. Alternating between: L-sit on paralettes, 10sec & Straddle low L-sit on Paralettes, 10sec
    2. Reverse leg lift wall handstands, 3 reps (could not do these so reverted to Headstand push ups, 3 reps

    Then:
    Power snatch
    3-3-3-3-3
    40-50-52.5-55-57.5kg

    Then:“The Cell Kettlebell Complex”
    With a 24kg Kettlebell perform 5 reps for time where 1 rep =
    Slasher to Halo x 10
    Deck Squat x 5
    Swing x 10
    Snatch x 5/5
    Clean and Press x 5/5
    TIME = 12.16min (NEW PB for me)

    Stretch

    SS

  7. The Cell said

    Jase
    Power snatch
    3-3-3-3-3
    55-55-60-65-70kg

    Then:

    “The Cell Kettlebell Complex”
    With a 24kg Kettlebell perform 5 reps for time where 1 rep =
    Slasher to Halo x 10
    Deck Squat x 5
    Swing x 10
    Snatch x 5/5
    Clean and Press x 5/5
    TIME = 12.50min

  8. Lisa said

    Power Snatch
    3-3-3-3-3 reps
    22.5x25x27.5x29x34kg PB 🙂

    Then

    “The Cell Kettlebell Complex”
    With a 12kg Kettlebell perform 5 reps for time where 1 rep =
    Slasher to Halo x 10
    Deck Squat x 5
    Swing x 10
    Snatch x 5/5
    Clean and Press x 5/5

    10.54min – I love this WOD!!!!

    Apologies to the 4.30pm group for finishing and rushing out the door. I had to get to RPM at 5.30pm and I was cutting it fine!! Great job everyone 🙂

  9. Tracy Lydiatt said

    Hi all! Back from travels and sleeping/recovery….happy to have my feet on home turf and staying in one spot for two weeks.

    Went to my old elementary school today – the site of many mental blocks to do with running around a track….so I did a running wod today on that same damn track. Smashing through…

    4 rounds for time:
    400m run
    50 squats

    20:45min

  10. Travis said

    Strength
    Power Snatch
    5×3 @ 30,35,40,42.5,45

    WOD
    “The Cell Kettlebell Complex”
    With a 16kg Kettlebell perform 5 reps for time where 1 rep =
    Slasher to Halo x 10
    Deck Squat x 5
    Swing x 10
    Snatch x 5/5
    Clean and Press x 5/5

    Time = 11:49

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