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Wednesday 29 September 2010

Posted by The Coach on September 28th, 2010

“The Seven”
7 rounds for time of:
Handstand Push-Up, 7 reps
60kg Thruster, 7 reps
Knees to Elbows, 7 reps
110kg Deadlift, 7 reps
Burpee, 7 reps
32kg Kettlebell Swing (American), 7 reps
Pull-Up, 7 reps

Post time to comments

Today is National Police Remembrance Day. Today’s training efforts are dedicated to all those who risk their life daily and to those who have made the supreme sacrifice ensuring the safety of strangers.

Australian Police Memorial - Canberra


17 Responses to “Wednesday 29 September 2010”

  1. Andrew said


    Monday – Heavy Push Jerk
    Tuesday – Push Press
    Wednesday a.m. – Heavy Thrusters
    Wednesday p.m – Handstand Practice

    Just call me Shoulders McGhee..FFS!!

  2. The Cell said

    Just wait until next week Andrew! 😉


  3. The Cell said

    Tomorrow I will be up at 5am for work and then into the Cell until 8.30pm. Then I plan to do this WOD for the simple reason that it’s Police Remembrance Day.

    For many that won’t mean much. For me, it means a great deal. Many of my brothers have paid the ultimate price protecting the community. Day in and day out, these guys and girls head out into the unknown and unknowable not really knowing, but hoping, they get to go home in one piece. Over 16 years, I’ve often gone home in many pieces, but I’ve gone home.

    I’ll be tired and cranky and wont want to train but sometimes we just have to do hard things. It’ll be my little mark of respect to the brothers I have served with, punched on alongside, laughed with and watched laid to rest.

    RIP guys.


  4. andrew said

    WU – 800m run, mobility, 100 x 16kg kb swings

    WOD – 7 rft of 7 x pike pushups (21″ box), 7 x 60kg thrusters, 7 x K2E, 7 x 110 kg DL, 7 x burpees, 7 x 32kg kb american swings, 7 x pull ups

    DNF 😦

    in the 35 min cap i managed only 5 rds and 5 thrusters. stef kindly (??) offered to let me play on but as it would have taken me 50 mins and was a 2 bar scenario then i would have screwed around the 06;30 crew

    its days like these I think i should have taken up golf instead (an article i read at wkend just after my bday said a fitness regime for my age group should revolve around swimming, power walking & golf…)

    onwards & upwards and lets see what is in store next week

  5. Vicki said

    Well said Jase, it’s very easy for us to see the uniform but not understand what goes on behind it.

    7 rounds for time of:
    Pike Push-Up, 7 reps
    15.5kg Thruster, 7 reps
    Knees to Elbows sub on box thing, 7 reps
    40kg Deadlift, 7 reps
    Burpee, 7 reps
    16kg Kettlebell Swing (American), 7 reps
    Pull-Up, blue band 7 reps
    Started the thrusters at 20.5kg but after 2 rounds knew that I was just not going to get them up by round 5, so dropped the weight.

    Then after I got home I got thinking … I like these WODs, the grinders, because I find that I can just start and plod along – I don’t need to rest much. That made me think – is the reason I don’t need to rest because I am not pushing myself hard enough? I was pretty gassed by the end, but still … It’s got me wondering, then my brain tells me that if I am wondering about ot then it must be true. Quite the quandry.

    I did like this WOD though 🙂

  6. The Cell said

    Hey Vicki

    With all WOD’s it’s sensible to go in with a strategy. Going hell for leather is a strategy and is ok for very short WOD’s. Longer WOD’s lend themselves to a different strategy. That strategy can, for example, involve going at a pace that allows you to complete the WOD without resting, completing each movement unbroken and resting between movements or hitting every movement as hard and fast as possible and resting whenever you have to.

    With yourself, there are a number of other factors to be considered when it comes to your strategy. I think the most important thing for you at the moment is that you are still training and still making incremental progress. Baby steps (pardon the pun) are key. There will be plenty of time for you to flog yourself later :-p

    The fact you are wondering about your training efforts tells me you want to go harder, but your body is going as hard as it should be at this stage of your training and recovery (for want of a better word)The mind is willing but the body isn’t quite up to it yet. It’ll come.

    This is also where the use of benchmarks and training journals comes in. Keep good records and regulalry refer to past performances. If you are getting stronger, faster and performing better, great. If you are not, look at why.

    Hope some of that helps.

    Jase 🙂

  7. Amith said

    WU – 800m run, mobility, 100 x 8kg kb swings

    WOD – 7 rft of 7 x pike pushups (21″ box), 7 x 12kg KB thrusters, 7 x K2E, 7 x 65kg DL, 7 x burpees, 7 x 20kg kb american swings, 7 x pull ups.

    32 or 33 mins something.

    Great effort to the two morning crews for slogging this one out !!

  8. Pete Yeates said

    WU = Run 800m, Mobility, KB swings x 100 16kg

    WOD = 7 rft of 7 x HSPU(orange bands), 7 x 45kg thrusters, 7 x K2E, 7 x 90kg DL, 7 x burpees, 7 x 32kg KB american swings, 7 x pull ups.

    Time = 28:41

  9. Vicki said

    Thanks Jase, wise words. Makes sense. I think the mind being willing but the body not able is the issue right now.
    I guess smashing it 4x weekly as of October will get it in alignment!

  10. The Cell said

    How’d the shoulder go with this one Amith?

    Great job Pete. Gives me a time to chase tonight. I reckon sub-30mins as Rx’d will be good going.

    Jase 🙂

  11. Storm said

    Remembrance Day

    For me it has been a day of quiet reflection about myself, those that I have known personally and those I have not who have lost there lives while serving as Police Officer’s.

    Rest in peace you are remembered and missed.


  12. Rhys said

    WOD as Rx’d

    Snuck in there I had enough time but cramps and heart strings got in the way a bit. The thrusters were by far the killer.
    Front squat not bad, push press or jerk not bad.
    Combine the two. Bad

  13. Dan said

    Rest in peace all those police officers that have not made it home at the end of a shift, and thank you to those that continue to deal with the challenges that others only see in the media.



  14. The Cell said

    True to my word I stuck around after the skills session and knocked out this horrible WOD. I didn’t really feel like training after a 13-14 hour workday but I’d called it and wanted to do it as much for my mental strength as for my physical well being.

    I had the luxury though of not having a time limit. My time: 38.40 as rx’d.

    Struggling to type and have the headache from hell but I’m really happy that I got it done and Stef, my ears are blocked! WTF!?

    The breakdown, I wanted to stick to 4 mins per round but after the first round going down in 2.30, I blew my 4 min goal in the 3rd round!
    Rnd 1: Unbroken
    Subsequent rounds: HSPU’s, K2E’s, KB Swings & Pull Ups were all unbroken. Thrusters and Deads 4 + 3’s and burpees were done at a walking pace as recovery!

    Very tough WOD and big wraps to all those who took on the challenge today, especially Rhys, the only person to go as Rx’d and under 35 mins! Great stuff mate.

    Jase 🙂

  15. Biljana said

    Quiet reflection for me today for all Police Officers – but especially our Coaches Jase & Storm and all our Police friends who quietly train alongside us. Thanks for the work you do!! x

    on another note…Boo 😦 to being timed out in my WOD tonight and achieving my first DNF at The Cell. Despite this I am really happy with what I did achieve!! I scaled two movements and did all the rest as rx’d ladies weights 😀

    7 rounds for time of:
    Pike Push Up 21″ box, 7 reps
    42.5kg Thruster, 7 reps
    Box v sits, 7 reps
    77.5kg Deadlift, 7 reps
    Burpee, 7 reps
    24kg Kettlebell Swing (American), 7 reps
    Pull-Up, 7 reps (unassisted yay!)

    5 complete rounds

    …and thanks Jase for the Handstand Skills class tonight – It was great! Learnt heaps!!

  16. Amith said


    Fantastic effort to get through the wod. The shoulder was sore at the end of wod but has pulled up ok today.

  17. Jane said

    Was looking forward to this workout I like the longer WODs – I can’t help it – something to do with being an endurance athlete 🙂


    Having just been ill and not training for 5 days I thought I was ok, but this WOD showed me that I wasn’t!

    Had to drop the weight on thrusters / DL & KB in the first round as it was really not happening, can’t even remember the weight except that they were baby weights that Willow could probably lift! Hated the way I felt through this WOD really not nice finished 7 rounds in 28m 40s

    Must remember to “ease” myself back into training after being ill

    Well done to Jase for doing the WOD after the skills class and thanks also for a fab skills class really enjoyed it and great to see everyone get more confidence and improve with each movement 🙂

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