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Saturday 04 September 2010

Posted by The Coach on September 3rd, 2010

3 rounds for time of:
500m Row
21 Pull Ups
21 GHD Situps

Post time to comments


15 Responses to “Saturday 04 September 2010”

  1. The Cell said

    Jas & Jas; what in the F**K are you both doing???!!!




  2. graeme said

    are you guys practicing the “woh, macgyver’s in the house tribute”?

  3. Carole said

    I couldn’t miss the opportunity to take this shot. I think it’s the dance to Justin Biebers new video.

  4. Nicole Quirk said

    Jase number 2 taking his bear crawls to a new level * THE BEAR DANCE * and Jase 1 is like…..

    “Woah brother, jus’ calm down….. thats some some craZy ass bear movin’ you got going on” ….. 🙂

    Hahah I dont know but I keep lookin at the pic it makes me chuckle each time….

    If it is the macgyver tribute dance, I wanna dance too:-)

  5. Ash said

    Back to work and after a few short sleeps and shifts i’m now on night shift and back into a routine!

    WU: Run 1000m, Mobility, 1x CFWU

    Strength: Deadlift 1×3 @ 120kg (PB)

    WOD: Josh

    10kg OHS x 21
    42 Pull Ups
    10kg OHS x 15
    30 Pull Ups
    10kg OHS x 9
    18 Pull Ups

    Time: 14:43

    Really trying to get my OHS technique good before i start adding much weight. Felt pretty good tonight, first WOD for a few days and pretty run down, but good to get back into it.

    Missing the midday crew’s motivation!!!!

  6. Ash said

    Hey Guys,

    With todays WOD what is a good subsitute for the row?
    500m or 800m on the treadmill?


  7. The Cell said

    If you do it hard enough it will hurt! 400 – 600m runs will suffice. I would not go more than that.

    Keep up the training mate!


  8. Ash said

    Cheers Stef!

  9. The Cell said

    Hello Steve…



  10. Biljana said

    Scaled back today – feeling very sore and very old after my first week of 4 training days in a row

    WOD (half reps scaling)- 3 rounds for time of:
    250m row
    10 Pull Ups (BB)
    10 sit ups

    I think time was 7.18min

  11. michelle said

    Lots of fun training with Craig, Peter and Graeme under the watchful eye of Coach Jase today!!

    Warm up: 5min row, mobility, Burgener x 3

    Then some work on the Snatch:
    Snatch Pull
    5 x 2 @ 15-24-24-24-24kg
    Scarecrow Snatch
    5 x 2 @ 15kg
    Hang Snatch
    5 x 2 @ 15-20-20-20-20kg

    It was good to go through these progressions, just gotta keep the bar close to my body!!!

    Then some technique work on Butterfly kipping.

    And finally, the WOD – a scaled/subbed version of Linda, aka the three bars of death or, in this case, the two bars and two KBs of death 🙂

    10-9-8-7-6-5-4-3-2-1 reps for time of:
    75kg Deadlift
    16kg Double KB Floor Press
    40kg Clean

    Time = 27:40

    Tough, tough WOD!! I started with 85kg deadlifts, but form started breaking down to I dropped down to 75kg midway throught the set of 9.

    I’m looking forward to a rest day tomorrow for sure!!

  12. Jane said

    My last 1-on-1 session with Jason today 😦 did some good skills work – still issues with my kipping pullups but progress is being made although slowly

    WOD was 3 x 400m run 21 x pull ups 21 x ghd situps 13mins dead
    did all the pullups kipping with an orange band and they were a big improvement 🙂 🙂

    Phil was in the 10am class for his first session back at the Cell after forever, he said he enjoyed it which is good as I’m making him come regularly 🙂

    Phil’s WOD was 3 x 500m row 21 x pull ups blue band 21 x situps finished in 15mins + something – interesting to see how he will be feeling tomorrow – I may even get to beat him at go-karting if his arms are really tired 🙂

  13. graeme said

    well done michelle !

  14. Storm said

    Phil and Jane welcome back xxx

  15. Luke F-J said

    WU – 25km cycle on to base
    was good to get back on the bike as i havent rode for about two months.

    WOD – cash in: 10 strict pull ups

    then 50,40,30,20,10 24kg KB swings
    50,40,30,20,10 pushups

    cash out: 10 strict pull ups

    To move between swings and pushups is a 25M swim, which totals 250M.

    Really enjoyed this.

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