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Saturday 14 August 2010

Posted by The Coach on August 13th, 2010

For time:
Run 1200m
24kg KB Swings, 63 Reps
36 Pull Ups

Run 800m
24kg KB Swings, 42 Reps
24 Pull Ups

Run 400m
24kg KB Swings, 21 Reps
12 Pull Ups

Post time to comments


18 Responses to “Saturday 14 August 2010”

  1. graeme said

    this is mint, bring it on!!!

  2. mandy said

    what a cracker. Sad to miss this one!

  3. Lisa said

    Woooo hoooo!

  4. Biljana said

    Helen gone mad!! Looking forward to it :)…good thing you’re there all morning cause it might take me that long but I’m willing to give it a go! hehehe 🙂

  5. Jase said

    This actually wasn’t the WOD coming up that I was thinking about. I get confused easily :-p

    There’s still a signature Cell doozy to follow in coming weeks.


  6. Steve said

    I think this little passage is some appropriate food for thought before tomorrow’s WOD…

    “Every once in a while, it is good to do a death set. Especially if you are one of those people who is super strict, regimented, and tight about your training, bust loose and do a death set. Go ahead, I dare you. You can train for it, or just go for it.

    A death set is a workout that is long and heavy and a little crazy, something that will tear you up a little. It might be 100 heavy thrusters with a penalty every minute (like CFFB’s Kalsu), 100 bodyweight plus squats, a super heavy near max Grace, the Inman Mile, one of the Painstorms, Murph (with a vest, buddy). You could even go further and try for 2 workouts a day for 5 days in a row. Amundson and I once did Fran, Helen, and Grace every way we could think of for a week straight. A death set is something way out of the ordinary, something that really challenges you to just finish. You don’t worry about your time on a death set, you just get it done.

    Death sets are very common in martial arts. You might do 500 low kicks on the heavy bag, the same kata 100 times, 1000 cuts with a sword or bokken. Often these death sets take place at a special time, midnight on the solstice, for example, or New Year’s Day, or a birthday. Go ahead and make a celebration of it.

    The benefits of a death set is not really physical. You are not going to get stronger on one workout, no matter how grueling it is. The real benefits to death sets are mental and spiritual. A death set should be demanding enough that you have to harness all your strength and fortitude just to finish. And that kind of hardship, even in just one workout, will make you stronger. Stronger on the inside.

    Actually, doing a death set might even set your training back a little bit, because a death set will mess you up. You are going to be bruised and sore and you might not be able to hit it with your usual intensity for a couple days after the death set. That’s ok, it’s to be expected. Don’t worry, you will make some big leaps forward. Death sets build indomitable will even as they turn you to jelly.

    Regardless of the name, death sets are a lot of fun. And you can reap some big benefits from them. Go for it.”

    Courtesy of CrossFit West Santa Cruz

  7. The Cell said

    The above link is a simple exercise amongst many which can help with basic thoracic mobility. There are so many! Placing this link here I had Michelle. F particularly in mind, but may be also helpful to others.

    Nice Steve, nice brother…


  8. Tereena said

    Gold Steve 🙂

  9. dan said

    hi Cell Crew,

    The WOD for today sounds fantastic!

    I trained today at CrossFit Bahrain in the Middle East. It is run by a US Navy Diver, this guy is a weapon….. safety off!
    sit ups
    Time: 7:05

    Back there again tomorrow, Looking forward to getting home in around a week!

    Take care all,


  10. Storm said

    Friday afternoon here in Puyallup Washington and a lovely 28 degrees.
    Cold is better and felt okay with my WOD today with some of the guys from Ranier.

    Warm Up
    3 min skipping
    3 x 10 double unders

    3 rounds for time
    300m run (Everytime I ran back in the gate i had a fantastic view of Mount Raneir 14 thousand plus feet awesome)
    30 x 24 inch box jumps
    = 9.13 min
    Stretching and instruction / play wih the Atlas stones so cool I want some….

    Off to look at some classic cars, dinner and early to bed before the rowing cert more on that tomorrow afternoon if I can move my arms.

    Oh Adrian wanted me to tell you guys that you can bye coffee from a joint called Foxy Lady Barista’s bikini clad gals….what will they come up with next.


  11. graeme said

    got to say that WOD this morning was a lot of fun, even from the rower !

  12. Lisa said

    I LOVED this WOD and I LOVED doing CrossFit on a Sat morning!

    I went for the 16kg kettlebell and the red band. This was a good challenge. The pull ups really slowed me down.

    27.17mins 🙂

  13. Steve said

    Great work by all today. I think this qualifies as a “death set”….


    As rxd: 19:33

    Only 2 1/2 mins behind spealler… He is a freak. Great atmosphere today, the one in 2 weeks time should be a cracker!

    Stef- looking forward to doing this one weighted…

  14. Travis said

    Overhead Squat
    5×5 @ 35,40,45,50,55F


    12-9-6 rep rounds for time of:
    45kg Thruster

    Time = 7:13

  15. andrew said

    WU – 400m run, CFWU, mobility

    WOD – as rx’ed 26:00. Swings were unbroekn 1st set but had to break down 2nd and 3rd sets. pUll ups were generally in 3’s and 2’s.

    My shoulder was bothering me from wed’s push press but after 126 KB american swings (much as i dislike the exercise) it feels fine now. Go figure..

  16. michelle said

    Warm up: 500m row, 50 x mixed KBS 12kg, 1 x CFWU, mobility

    1200m row
    63 x 16kg American KBS
    36 x Pull up, orange band
    800m row
    42 x 16kg American KBS
    24 x Pull up, orange band
    400m row
    21 x 16kg American KBS
    12 x Pull up, orange band

    Time = 22:34

    I was pretty happy with the pull ups this morning – felt stronger than I have in weeks on a lighter band.

    Stef – thanks for the Cuban Press video – I need as much help for my thoracic mobility as I can get!!!

  17. Stef said

    Excellent work by all today!!! Really good!
    Lisa, good work on that 16kg kb, I think you love The Cell on a Saturday morning… 🙂
    No problem Michelle, there are heaps of mobility drills on the web, you just need to makesure they are Good reputable sites.
    Good work Steve,strong brother! Helen is tough, but I have a feeling that the work due for us in a couple of weeks is going to hurt a little more! And be even more fun!!! 🙂

    Have a great weekend all, enjoy the sun.


  18. The Cell said

    Warm up:
    10mins airdyne / 400m run / mobility drills

    5 sets of:
    Headstand Push Up x 3 (From 2 x abmats)
    Frog Stance, 15 sec hold
    3 sets of:
    Pistol 5 each leg
    Glute Ham Raises x 5 slow reps

    For time:
    Run 1200m
    24kg KB Swings, 63 Reps
    36 Pull Ups
    Run 800m
    24kg KB Swings, 42 Reps
    24 Pull Ups
    Run 400m
    24kg KB Swings, 21 Reps
    12 Pull Ups
    TIME = 20.05min



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