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Tuesday 17 August 2010

Posted by The Coach on August 16th, 2010

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

Post loads to comments


For time:
80 Squats
10 Hand Stand Push Ups
60 Squats
20 Hand Stand Push Ups
40 Squats
30 Hand Stand Push Ups
20 Squats

Post time to comments

The Cell – Real Fitness Standards Grading is this Saturday! Are you in? If so, what do you fear coming up? If not, why not? Post excuse to comments. It better be a good one!


14 Responses to “Tuesday 17 August 2010”

  1. Nicole Quirk said

    Hey guys i wont be joinging in for the grading this time round as I’ll be moving house over this weekend and this is number one priority for me 😉
    Normaly I’d still try to fit something like the Grading into the day as I’d enjoy doing it, and to get a clearer idea of how I’m progressing. Unfortunatly my body and my mind dont seem to see eye to eye lately:-(…. Haven’t been running with all cylinders firing for a while and it’s bugging the crap out of me as I hate going through my days and wks without that zest of energy/ life I normaly have…
    Has anyone got any great tips remedies or products to help really BOOST the immune system other than the common info we all know ?
    I think mines a little tired ;-/

  2. Jase said

    Nic, go see Pete. That’ll save a lot of messing about and guesswork.


  3. The Cell said

    So I guess that means everybody is doing the grading??? Or perhaps no one has looked at today’s post? Pete is the man to see Nic, if you want his number let me know!



  4. michelle said

    Warm up: 800m row, mobility, Burgener w/up

    Strength: Power Snatch
    3-3-3-3-3 @ 25-27.5-30-30-30kg

    WOD: Pike pushups with toes on box in lieu of Handstand Pushups

    Time = 11:18

    Things I don’t want to come up in Saturday’s grading:
    1. The dips or pullups, especially since no matter what WOD we do, it will involve pullups
    2. The L-sit.
    3. The 3 mile run

    Things I do want to come up:
    1. Any of the strength moves
    2. Any of the rows
    3. Any of the work capacity items

    I’m looking forward to it!

  5. graeme said

    my mind is up for the grading, my knee is not so confident

  6. Nicole Quirk said

    Thanks Jase …… yeh I’ve been thinking Pete’s the person I need to see…

    if you have his details could you send them to me or Pete if your posting today can you give
    me a call: 0405 283 124

    Thanks for your help 🙂

    Great work this morning early birds:-) & thanks Elliot…. warm up row er… race got my voicebox working again …. Oh how much I appreciate having a functioning vocals 😉 communication has been like playing a very long game of Charades…

    Have a great day everyone 🙂

  7. Pete Yeates said

    I just left a message on your phone Nicole.

  8. The Cell said

    Great session with the lunch time crew. Congratulations Ash on your first session- sensational!!!
    Rosa you were on fire, i think this WOD was made for you 🙂

    Thanks to Bliss and Mike for really raising the dress standard at lunch. I will be sure to have my heels on tomorrow.

    Warm up
    5 min airdyne
    OHS x 20
    Dips x 10
    HSPU (bands) x 10

    200m Row
    5 snatch 22.5kg
    5 HSPU (blue and orange band)

    Time = 12:34

    Really tired workout. I moved really slowly between movements and there was little urgency which equals rest day tomorrow.


  9. Jase said

    Hmmm, you may be in luck Michelle.

    Then again, you may not be! :-p


  10. Anthony said

    Apparantly, if I don’t show Jase R is going to come and pick me up himself so yes I am grading. 🙂
    I may not do 1 or 2 things if they are too much though. I will have to see how my back has mended by Saturday. It feels average, and strained muscles need some time to heal properly.
    I am not expecting to pass any grading but I can still have a go and see where I am at and what I need to work on to get more serious before the next grading.
    Anyway I will be there, I wouldn’t miss it!!! I look forward to seeing Jase and others kicking some butt in the Lvl 3 Intermediate
    Grading. – No Pressure Jase 🙂

    Anth 🙂

  11. Ash said

    Thanks Kate you were awesome along with the rest of the midday crew!

    Warm Up: 1000m row, Burgener Warm Up, Mobility

    Strength: 3-3-3-3-3 @ 15, 15, 15, 15, 20 (first time)

    WOD: Scaled (Pike pushups with toes on box in lieu of Handstand Pushups)

    60 Squats
    20 Push Ups
    40 Squats
    20 Push Ups
    20 Squats

    time: 6:30

  12. Mary-Anne said

    Unfortunately I wont be on track for the Grading 21/08/10.
    Good luck to all those registered; Im sure some impressive standards will be struck on the day.

    Thanks for the article yesterday, and Kate, appreciate your support last Thursday.


  13. Bliss said

    Warm Up: 1000m row, Burgener Warm Up, Mobility

    Strength: Muscle Snatch

    3-3-3-3-3 @ 20, 20, 25, 25, 30

    WOD: Scaled

    80 Squats
    10 HSPU – Red bands – THANKS Jase!
    60 Squats
    20 HSPU
    40 Squats
    30 HSPU
    20 Squats

    time: 12:40??? I think this was right time!

    Thanks Kate for letting me watch along this afternoon…was good for the soul (bizarre right??)

  14. Jase said

    WOD as Rx’d

    WOD w/RB harness HSPU’s


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