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Monday 20 September 2010

Posted by The Coach on September 19th, 2010

3-3-3 reps
1 x 15 x 60% 3RM

Post loads to comments


6 rounds for time of:
Pull up, 3 reps
Ring Dip, 5 reps
100m Farmers Carry w/1 x 32kg Kettlebell
If you have body armour or a 10kg vest, wear it.

Post time to comments

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25 Responses to “Monday 20 September 2010”

  1. The Cell said

    Love the pic of big Paul walking the dog while Mel is carrying a rugrat on her back and pushing one in the pram! 😛 hahahahahaha

    Jase 🙂

  2. Carole said

    Yes Paul, how is that fair! 🙂

  3. Dan said

    Great day yesterday,

    After being away for so long it was a real buzz to see so many of the team together in one spot.

    Very inspiring to see Pete and Willow running up the front of the pack, are you sure that pram was not motorized Pete!

    Steve you were missed today!


  4. Storm said

    Great morning always a pleasure to hang out with you guys.

    Thanks Michelle for running with me happy to finish it comfortably and still be mobile at the end. Even if we did bring in the rear of the running pack.

    Thanks Numbers for the ecouragement and entertainment on the way round.

    Awesome effort to Stef, Dan, Willow and Pete, Amanda and Lisa and to all the guys that turned out so that Lennox and Bella had someone to walk with them. 🙂

  5. Pete Yeates said

    WU = Some Rowing, dips, KB swings, OHS, Back extensions, Dead lifts.

    Dead lift 3,3,3,15 @ 100, 120, 130, 85kg’s (tried 136kg but it didn’t want to budge today)

    WOD as Rx’d = 9:26

    Willow and myself had fun yesterday, and it was nice to see so many Cell members participating. 🙂

  6. Andrew said

    WU – 4 rds of 250m row, 5 x dips, 10 x OHS (maybe it was supposed to be 5??), 10 x back extension, 10 x 16kb russian swings

    DL – 3 x 125/140/145kg 15 x 100kg

    WOD – 6 rft of 3 x pull ups, 5 x bar dips, 100m x 32kg kb farmers walk


    one handed farmers walk was tough but good to see this in the namby pamby world where kids take their books to school in wheelie bags and businessman have briefcases with those ridiculous long handles to drag around behind them,so next time you are schlepping yr bag thru an airport and dont have $6 for a trolley (dont get me started on that) be gratefull for stef and jason for this WOD. rant over – peace out..

  7. Biljana said

    Warm Up – 5 min row, 3 x CFWU, Mobility

    WOD – 6rft
    3 pull ups
    5 ring dips (orange Band)
    24kg KB x1 – 100m farmers carry

    11.00 min

    Had a go at doing this today with unassisted pull ups – damn ugly, all broken, some reps probably shonky but hey I finished it – First wod with unassisted pull ups. WOO HOO 😀

  8. Jane said

    Way to go Biljana! great job 🙂

  9. Mary-Anne said

    Deadlift 3-3-3 reps = 45-60-70 kg.
    1 x 15 x 60% 3RM = 40kg
    first attempt since back injury; overcame a little fear today.


    6 rounds for time:
    Pull up, 3 reps (red band)
    Ring Dip, 5 reps (red band)
    100m Farmers Carry w/1 x 20kg Kettlebell
    yet again forgot to write my time (sincere dose of monday-itus)will post tomorrow.

  10. Travis said

    3×3 @ 105,125,147.5kg PB
    1×15 @ 90kg

    Then WOD As Rx’d = 8:50

  11. The Cell said

    Fellow Cell Coaches,
    Thank you 🙂
    It is amazing to be able to work in a place that makes you smile everytime you walk through the door.

    I love you all.

    Kstr XX

  12. Jane said

    Trained with the lunchtime crew today – they are a very laid back bunch – I’m not good at laid back (Phil’s the laid back one of the pair of us)

    Then I get onto the strength work and they suddenly get all focused and I thought I’d started only to be told I had only just warmed up!!

    Anyway thanks to the Kate (& Storm who popped in) for encouraging me in my DL which resulted in a PB 🙂 and to Mike who I was trying to beat in the WOD.

    Also inspired by Biljana in unassisted pull ups I thought I should give this a go, ended up doing all dead hangs as thought it would take me longer to try and kip

    Dead lift 3,3,3,15 @ 70 / 77.5 / 82.5kg then 50kg

    WOD – 6rft
    3 pull ups
    5 ring dips (orange Band)should have used a yellow band or no band
    24kg KB x1 – 100m farmers carry

    8mins 50secs nearly caught Mike on the last run but he beat me by 2secs!!!

  13. Storm said

    Good work Biljana on the unassisted pull ups,

    S x

  14. Jase said

    BAM!! That’s what it’s all about guys.

    Jase 🙂

  15. Bliss said

    3-3-3 reps
    1 x 15 x 65?


    6 rounds for time of: slow 10 :20???
    Pull up, 3 reps
    Ring Dip, 5 reps – YB
    100m Farmers Carry w/1 x 24kg Kettlebell – all walking – hmmm

    I have to say the few month have been personally and emotionally difficult for myself and my family. I have not been feeling strong, have not felt like I could lift my PB’s and certainly not better them…and the injury is DRIVING ME NUTS! However, I have followed Stef, Storm and Kate’s sage advice and today when I lifted 102.5kg, it felt easy. Thank you guys, I am grateful.

    It’s interesting just how much our personal circumstances affect our training, strength and often motivation.

    Just another thing…At the risk of constant ridicule and laughter tomorrow…I love the lunchtime crew. Jane is right. We ARE laid back. Warmup is NOT our strong suit. BUT I think the lunchtime crew and coaches are fabulous and VERY, VERY funny! I am again grateful that I have had all of them around me during this phase of my life. Thanks Guys, you are all brilliant. 🙂

  16. The Cell said

    Hi Dan, the consumption of anabolic substance and secret training are not allowed at The Cell.

    Sincerely Yours.



  17. michelle said

    Warm up: 4 rounds of 250m row, ring dips x 5, OHS 20kg x 5, GHD Sit ups x 5

    Strength: Back Squat (whatever I pulled in my ribs won’t let me deadlift 😦 But it was good to revisit back squats)
    5-5-5 @ 60-65-70kg
    1 x 12 @ 42.5kg

    WOD: 6 rounds
    Pull ups x 3
    Ring Dips, orange band x 5
    1 x 24kg KB Farmer’s Carry 100m

    Time = 8:10

    It was great to arrive a bit early and see Carole knock this one out as prescribed, and Dan absolutely smash it!

    Biljana and Jane – awesome achievements with the pull ups!!!

  18. michelle said

    Ooops, I used the yellow band for rings dips, not orange 🙂

  19. michelle said

    102.5kg felt easy…. pffft! Bliss, you’re awesome 🙂

  20. The Cell said

    Did a WOD from last week.
    10 RFT
    70kg Thruster x 5
    Dble Unders x 20
    Chest to Bar Pull Ups x 5
    Time: 24.38mins

    Horrible WOD

    Jase 🙂

  21. Storm said

    BINGbadaBoom the GIRLS are in the house.

    S x

  22. Paul said

    Bliss I agree lunchtime is a lifestyle choice. It is not better or worse just different.

  23. Carole said

    Strength 3-3-3 deadlifts.
    70/77.5/90kg. PB.

    WOD 6 RFT of:
    3 Pull ups
    5 Ring Dips
    24kg KB Farmers carry 100m.

    As Rxd 9.22

    Very pleased with my results! 🙂

  24. Damon said

    Then 1×15. @ 100

  25. Luke F-J said

    Strength 3-3-3 deadlifts.

    WOD 6 RFT of:
    3 Pull ups
    5 Ring Dips
    32kg KB Farmers carry 100m.

    Time = 6;42

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