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Wednesday 08 September 2010

Posted by The Coach on September 7th, 2010

For time:
Complete 2 rounds of each couplet before moving on

60kg (40kg) Clean, 21 reps
Toes to Bar, 21 reps

60kg (40kg) Overhead Squat, 15 reps
Chest to Bar Pull Up, 15 reps

60kg (40kg) Snatch, 9 reps
Hand Stand Push Up, 9 reps
(Courtesy of CFX)

Post time to comments

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24 Responses to “Wednesday 08 September 2010”

  1. graeme said

    noice !!!!
    this will make a great “exit” wod, wont be able to move for a week!

  2. Dan said

    Hi Gang,

    Elle and I are having a great time in Italy, we are sticking to our very, very strict non-paleo diet!! It is a real challenge eating woodfired pizza, pasta, gelato, canolli’s every day for 20 days!!!

    Yesterday we climbed Mt Etna the largest active volcano in Europe, 3,350m – pretty amazing 🙂

    I managed to do a WOD yesterday out the front of a 1000 year old castle so it wasn’t too bad 🙂

    We’re really enjoying ourselves, but really looking forward to getting back on the program!

    Train hard & see you all soon,

    Dan

    P.S My wife is an eating machine – NEW WOD: I challenge anyone too the following:

    1 x pizza
    1 x veal cotoletti
    1 x spaghetti marinara
    1 x Ricotta Canoli
    1 x Gelato (2 scoops)

    Elle Time: 6.27

    Luv you darling! xxx

  3. The Cell said

    Awesome eating effort Elle

    Keep having fun you both deserve it, don’t forget some handstand photos

    S x

  4. The Cell said

    Where does she put it all! I can just see Elle trying to pop a hand stand after eating all that! hahahahaha
    🙂

    This is a sweet WOD. What time we hitting it up Stef? Reckon I can give you a run for your money on this one 😉

    Jase

  5. Tereena said

    Hi Elle & Dan!!!
    So pleased to hear you are having such a wonderful time in my most favourite of all places!!! And especially since you have been apart for sooooooo long!!! Wishing you much magic and memories 🙂
    xx

  6. Stef said

    I think you may nab me on this one also! This is tough!!! Real tough!!! Jas, When is good for you to put the body on a world of hurt? Steve, you in???

    SS

  7. The Cell said

    10.30am. Let’s do it! 🙂

    Here’s what I’m thinking.

    1st rnd
    21 x Cleans unbroken
    21 Toes to bar broken 10, 7, 4 reps

    2nd rnd
    Cleans broken into 7’s
    Toes to Bar broken into 7’s

    1st Rnd
    OHS Unbroken
    Chest to Bar Pull Ups in 5’s

    2nd rnd
    OHS unbroken
    Chest to bar Pull Ups in 5’s

    1st Rnd
    Snatch Unbroken
    HSPU’s Unbroken

    2nd Rnd
    Snatch’s broken 5, 4 reps
    HSPU’s broken, 5, 2, 2 reps

    Let’s see how far off all that is! I’m not even going to attempt to put a time on it, but I’d like to think sub 20 mins!! 😛 hahahaha

    Jase

  8. The Cell said

    Id just like to finish…

    SS

  9. Pete Yeates said

    WU = Row 1K, Mobility.

    WOD = scaled to 40kg cleans, 30kg OHS & power snatches, the rest as Rx’d.

    Time = 21:05

    My back started to twinge on the second set of cleans, so slowed down, did singles and ensured form was correct. Back was fine for the rest of the wod.

  10. graeme said

    SS, call me about your email

  11. The Cell said

    Trained with some of the greats today…

    For time:
    Complete 2 rounds of each couplet before moving on

    60kg (40kg) Clean, 21 reps
    Toes to Bar, 21 reps

    60kg (40kg) Overhead Squat, 15 reps
    Chest to Bar Pull Up, 15 reps

    60kg (40kg) Snatch, 9 reps
    Hand Stand Push Up, 9 reps

    TIME = 33.43min

    * This was a grind, was not as tough as I thought, just a little longer than anticipated. Mixed feelings about this. Happy with HSPU’s and snatches, did not miss one and they were quite easy (just slow). Will have to further reflect on this. Overall happy with performance, time was a little slow for my liking though! Great work Jas. D, Jas. R and Adrian As Rx’d!

    Well done!

    SS

  12. The Cell said

    Jase as Rx’d
    32.51 mins

    Happy with that and pretty much stuck to the break up as I called it last night.

    However, my time was WWWAAAAYYYYY off! 😉

  13. kate said

    For time:
    Complete 2 rounds of each couplet before moving on

    25kg Clean, 21 reps
    Toes to Bar, 21 reps

    25kg Overhead Squat, 15 reps
    Chest to Bar Pull Up, 15 reps (orange band)

    25kg Snatch, 9 reps
    Hand Stand Push Up, 9 reps (red and orange band)

    Fun training with Carole and the boys. Stef you looked so hot with the front of your shorts tucked up that I was forced to copy you. It does help with range of movement! 🙂

    I liked this WOD as it demonstrates how one movement can land you on your butt (literally). Felt ok with the clean and OHS but snatch was my undoing. I fell a couple of times and a couple of incomplete reps that had to be repeated made this a grind.

    Time = 26:51

  14. Jane said

    5.30am session was 8 x 500m row 4mins recovery managed to row between 1.59 & 2.01 which is good for me (I’m a crap rower!) happy to be able to keep within 2secs but I so hate rowing 😦

    Lunchtime @ The Cell – omg walked in as the coaches were finishing off this session and it looked tough!!!!!

    24kg Clean, 21 reps
    Toes to Bar, 21 reps

    24kg Overhead Squat, 15 reps
    Chest to Bar Pull Up, 15 reps (red band)

    15kg Snatch, 9 reps
    Hand Stand Push Up, 9 reps (red and orange band)

    had to drop the weight for the snatches and was not overly confident in any of the lifts which is why I chose the weight that I did – one day soon I will be strong like Michelle 🙂

    Finished 21.32 – really liked this WOD, but think if I had been able to lift more weight I may not have liked it so much!

  15. Bliss said

    For time:
    Complete 2 rounds of each couplet before moving on

    25kg Clean, 21 reps
    Toes to Bar, 21 reps

    25kg Overhead Squat, 15 reps
    Chest to Bar Pull Up, 15 reps (orange band)

    25kg Muscle Snatch, 9 reps
    Hand Stand Push Up, 9 reps (red and orange band)

    24 ish – i’ll look tomorrow! I’m not sure

    This is a great WOD and I would love to do it again! Cleans were painful and my lower back did not feel as warmed up as it should have been and felt it on the t2b. All in all another brilliant lunchtime session. Thanks Kate and the gang!

    Time = 26:51

  16. Bliss said

    Oooopppss…obviously stole from Kate’s post! Please disregard Kate’s time on above post!

  17. michelle said

    Nice work, guys – this looks tough!! Rest day for me today 🙂

  18. Carole said

    Dan and Elle,
    Glad to hear you are having a good time. Looking forward to catching up with you both.

    Finished the WOD today. Would like to knock 10 mins off my time. Something else to work at. 🙂
    the list never ends!

  19. Mandy said

    The rounds of 21 were tought and my toes to bar where steady but slow

    For time:
    Complete 2 rounds of each couplet before moving on

    30kg Clean, 21 reps
    Toes to Bar, 21 reps

    30kg Overhead Squat, 15 reps – unbroken
    Chest to Bar Pull Up, 15 reps
    First round I did 5 chest to bar with no band, then did u/ups
    Second round, added the yellow band for chest to bar

    25kg Snatch, 9 reps – felt strong at the end of these
    Hand Stand Push Up, 9 reps
    ***Pike push ups

    27:31

    Then I did Lisa’s RPM 🙂

    What a cracker!

  20. Steve said

    Nice work from all today… Very tough WOD- high rep olympic lifting with demanding body weight movements- Nasty

    PM Training-
    All with 30lb vest:

    On the min for 15 mins: 4 x burpee pullup + 8 x walking lunges

    3 min rest, then

    5 RFT of 3 x large tyre flip + 2 x shoulder to OH (80kg) + 1 x rope climb
    Time: 8:30

    Happy with this today; there was a definite mental barrier to both the s to oh and the rope climbs with a vest whilst fatigued, but glad to get through it.

  21. graeme said

    well, im rapt that was a great way to finish up for a month
    i will truely miss traininga nd my cell-buddies, train hard and see you all soon. ill try to get a handstand in somewhere in the USA
    WOD: x2
    40kg Clean x 21
    Toes to Bar x 21
    20kg OHS x 15
    Chest to Bar Pull Up x 15
    40kg Snatch x 9
    Hand Stand Push Up with steve holding my legs x 9
    26 something

  22. Biljana said

    Back Off week for me this week

    Scaled WOD
    2 x each couplet

    21 x Power Clean @ 15kg
    21 x c2b Pull Ups (BB)

    15 x OHS @ 15kg
    15 x t2b (sub mvmt)

    9 x Power Snatch @ 15kg
    9 x Pike Push Up (18inch step)

    14:32

    Tough wod even with my scaling! Awesome effort from everyone that gave this one a crack! 😀

  23. Storm said

    Mighty Mouse just keeps on getting stronger, Awesome effort wish I was there to see.

    S

  24. Travis said

    40kg Clean, 21 reps
    Toes to Bar, 21 reps

    40kg Overhead Squat, 15 reps
    Chest to Bar Pull Up, 15 reps

    30kg Snatch, 9 reps
    Hand Stand Push Up, 9 reps

    Time = 32:45

    This was a good long slog. My legs were destroyed after this one, which made the snatch skills session quite fun!

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