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Thursday 02 September 2010

Posted by The Coach on September 1st, 2010


1 x 3 reps

Post load to comments


For time:
42.5kg Overhead squat, 21 reps
42 Pull-ups
42.5kg Overhead squat, 15 reps
30 Pull-ups
42.5kg Overhead squat, 9 reps
18 Pull-ups

Post time to comments


31 Responses to “Thursday 02 September 2010”

  1. graeme said

    nice socks Nic !

  2. The Cell said

    Who’s lookin at socks! 😉

  3. graeme said

    thats true!

  4. Steve said

    Nice rack…. position 🙂

  5. The Cell said

    I dare anyone to challenge the mintness of Steve… Unparalleled to none… NO living being comes close…



  6. michelle said

    Warm up: 1km row, mobility, CFWU x 1

    Strength: Deadlift
    1 x 3 @ 95kg

    WOD as Rx’d

    Time = 17:11

    I was happy with the overhead squats – all sets unbroken – but the pull ups were very slow, as expected. And I’ve now got a nice blood blister on my palm from the freezing cold pull up bar. This is a world record number of unassisted pull ups for me, so I’m not unhappy with things this morning.

    Awesome work from everyone at 0530 this morning!!

  7. Bliss said

    Michelle…you are sensational! I want to be you!

  8. The Cell said

    Hey guys, anyone out there know how to create a website button from a logo. If that makes sense to you, please drop me an email.


  9. Luke F-J said

    W/up – 1000M row,CFWU and mobility

    Strength – Bench press 1×3 @ 120KG

    Subbed the deadlifts for bench as i had done a 1RM 2 days ago.

    WOD – Started off as RX’d but after 11 overhead squats my left wrist Started to hurt, so i decided to do the workout with thrusters.

    I didnt have a watch on so didnt get a time, but it was fairly slow. Strugglrd coming back to doing that manuy pull ups, after working on strength over the last few months.

  10. kate said

    Warm up: 1km row, mobility, CFWU x 1

    Strength: Deadlift
    1 x 3 @ 60kg

    WOD with 25kg OHS

    Time = 13:48


  11. The Cell said

    Warm up:
    1000m row
    Mobility drills
    Bear crawls /lunges / hindu push ups
    Day 2 of Gymnastic warm up

    Power snatch
    3 x 3 @ 55kg

    Back squat
    3 x 5 @ 105kg

    Workout: “Jonesworthy”
    Air Squat: 80, 64, 48, 32, 24, 12
    24kg KB Russian Swing: 40, 32, 24, 16, 12, 6
    Pull-up: 20, 16, 12, 8, 6, 3
    First round look like: 80x Squats + 40x KBS + 20x Pull-up
    Second round looks like: 64x Squats + 32x KBS + 16x Pull-up, etc
    TIME = 14.33min

    *Not sure how this compares to the boys at gym jones, but last I time I did this a couple of years ago at gym jones, I got 15.57min, so somewhat happy with today.



  12. Jane said

    I want to be strong like Michelle too 🙂

  13. Jane said

    opps too quick with the mouse – also meant to say – well done Michelle great effort as always 🙂

  14. kate said

    I too want to be strong like Michelle!

  15. The Cell said

    Ladies (and gents),
    Michelle’s strength and overall performance is a result of hard work, determination and desire.

    Michelle attends classes regularly and consistently, attends skill sessions, challenges and gradings. She also tests herself by signing up for events that challenge her mentally and physically, such as a marathon in South Africa and last years City to Surf half marathon.

    Copy her effort and conscientiousness and you too shall be rewarded.

    Jase 🙂

  16. The Cell said

    Gonna hit this one up today with the 4.30pm crew. Last time I did this was in April and came in around 8.30 mins as Rx’d. Let’s go sub 8.20 mins today 🙂


  17. Steve said

    Trained with the lunchtime girls under Storm’s expertise today. Walked in to find Stef had once again destroyed a wod and lay down the challenge for all to see on the white board. Being far too mature for these games I ignored it and got on with today’s work.

    “JOSH” as rxd 8:43

  18. Steve said

    I didnt realise it was international love michelle day… but seriously, everything Jase said is spot on; Persistance + Hard work + positve attitude = achievement. Well done Michelle, you are flying.

  19. michelle said

    Awww, shucks guys! Don’t forget the quality coaching or the support from fellow athletes 🙂 I’ve got lots more to work on – the list is never-ending, and that’s a good thing 🙂

  20. The Cell said

    I love you Steve. You would be happy to know that I did Josh a little bit ago with Jas, we did 45kg OHS. And i got I believe 8.51min. Good work on that bro, I remember doing it and it was tough!



  21. Nicole Quirk said

    hehe .. Yes, thank you for the very stylish looking socks Graham…. pitty they never got used for their intended purpose, I ended up choosing to scale rope climbs in Saturdays wod to -floor to stand ;-( … I should have held on to ur lovely socks till Tuesdays wod as thats when I grazed the front of my shin with the rope climes I didn’t strap up ( silly )…. didn’t make it to the top on Tuesday BUT got in ALOT of practice with footwork and rope;-) . ( scaled by getting body off ground then liting body up once more with second foot grip change ) did 9 for each round so the tricky part of the rope climb is well digested by my brain n’ body now.. Really great way to scale !! … will give it a go again tomoz morning.

    P.s. good rack position is result of Pilates 😉

    Today’s Wod
    Warm up; 1000m row ( thanks for the rowing technique advise Storm ) CFWU & mobility drills

    Strengh: DL 1 x 3 @ 95kg

    Wod: scaled 25kg for OHS and used red band for Pull Ups

    TIME 15:01

    Hahahaha… Steve you’ve got to check the meaning of the word ignore in the dictionary I think you’ve got it mixed up with something like ‘tunnel vision’ … But thanks for helping us to… ahh HURRY ourselves UP and get us moving faster so we could get the wod started:-)

    P.s. Michelle thats an awsome effort congrats hun !!! your improvments and hard work have got me and my focus hat tuned in and inspired 😉 THank YOu !!!

    Have a great night all


  22. Brett said

    Warm up: 1km row, CFWU x 1 & mobility

    Strength: Deadlift
    1 x 3 @ 145kg PB

    WOD with 35kg OHS

    Time = 13 something minutes

    Good fun, enjoyed this wod. Perhaps next time will attempt prescribed weight on OHS. Good work 4:30 crew 🙂

  23. graeme said

    sorry guys for the no show, chained to my business
    thats the price i suppose for the next 4 weeks in the USA !!!!

  24. Steve said

    FYI Jase, the paleo treats link has a typo and wont open. An extra S slipped in..

  25. The Cell said

    1 x 3 x 157.5kg (New 3RM PB)
    was feeling strong so had a crack at a new 1RM PB. Pulled 162.5kg no problems. Felt like I could’ve done 3-5 reps!

    Josh as Rx’d
    Time: 8.06 mins

    Steve, bring it brotha! 😉

    Happy with today’s effort. 3 x PB’s!


  26. The Cell said

    Boys, you sure have placed down that gauntlet today!


    Will do my best to mix it up with the best…


  27. Mandy said

    I loved this WOD!

    Deadlift 1 x 3 70 kg
    Had some great tips – thanks heaps stef, I cant wait to try for a PB now. Amazing how a small change in the technique feels SO different

    WOD as rxd
    Did I say I loved this WOD?


    My hands are ripped up good an propper!

    Peace out…

  28. michele said

    My virgin crossfit workout today. Hopelessly inadequate but got to start somewhere i guess. Thanks guys for your support. Hopefully it will get less scarey. Is anyone having trouble logging into members site?

  29. The Cell said

    Hi Michele, I am sure you did absolutely fine! Proud of you, I heard you did well! Inadequate? Definitely not! And your experience today was more of The Cell. Your first of many wonderful and at the same time trying training sessions! 🙂

    Let me know if you are having trouble logging in!

    Keep focused! Look forward to training with you again soon!


  30. The Cell said

    Link fixed Steve

  31. Carole said

    Deadlift PB 85kg. Getting there slowly.

    WOD: 21 x OHS (20kg) bar.
    42 pull ups
    15 x OHS
    30 Pull ups
    9 x OHS
    18 Pull ups.

    Total time: 14.40.

    I managed to finish last in my group but managed all 90 Pull ups without a band. Personal best for me. Ripped my palms with about 10 to go. Really painful and bled but didn’t give up.
    Good job 4.30 crew. 2 PBs for me today. Really chuffed. 🙂

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