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Wednesday 20 October 2010

Posted by The Coach on October 19th, 2010

3-3-3 reps
1 x 15 x 70% 3RM

Post loads to comments


3 rounds for time of:
500m Row
21 Pull Ups
21 GHD Sit Up’s

Post time to comments


16 Responses to “Wednesday 20 October 2010”

  1. graeme said

    rowing technique people !

  2. The Cell said

    As Rx’d
    14.26 mins

    Happy with this. 1st rnd was 5.08 so I set myself up for some negative splits with a goal of sub 15 mins.


  3. Andrew said

    1:2 cadence

  4. Steve said

    Our conditioning determines our reality. These simple words are the entrance into the rabbits hole. Physical condition governs possible and impossible, separates game from sport from test from impasse. Physical conditioning is the exchange rate in which we trade work for results. Physical conditioning, however, can only get us so far. Our mental and emotional (spiritual) conditioning governs how we see the world, how we react to stress, to joy, to competition and to failure…. We condition ourselves through language, through thoughts, through every unconscious action, we reinforce where we are at the moment. I guess the question is where do you want to be? It is so widely accepted that competition and sport is 10% physical and 90% mental, but does your training reflect this? Do you have standards ? Was that last rep “good enough”? What exactly are you conditioning? Look to the alpine climbers for inspiration, 99% of a pull-up means you fell off the mountain and died. 100%, anything less is simply not. Have standards. Condition integrity. Work smart. Work with a partner. Build trust and keep each other honest. Learn that failing in front of someone is not the end of the world. That failing in the gym is better than failing in the real world. Court failure, get to know your limits, the signposts of physical and emotional collapse. Condition yourself to adapt to new situations. Full range of motion conditions your flexibility. Change directions. To go a little further than you once thought possible, develop a workout that actually scares you. Just a little, just enough that you have to face the physical symptoms of panic. Fear creates a clarity, a focus. Savour it. experience it. control it. If you use all the knowledge you have, all the ass in your jeans, and a little grace from god you just might pull through. What, do you think, are the long term consequences of facing panic and overcoming it with hard intelligent work? What exactly are you conditioning? Its not just what you do, but how (and why) you do it…

    this is the 90%.

    this is where philosophy has consequences.

    raise the bar.

  5. Pete Yeates said

    WU = Row 1k, CFWU, Mobility.

    Deadlift 3,3,3,15 @ 70, 70, 70, 50kg

    WOD as Rx’d = 15:09

    It was my back-off day today, so kept the heart rate low throughout. A fun wod. 🙂

  6. Damon said


    3 reps @140, 155, 155
    15 reps at 125
    5×5 thruster @ 65kg


    10 min row (2.5km)
    100 reps of OH squat (7 sets)
    20x 10 kg
    20x 20kg
    20x 35kg
    4 sets 10 x 55kg

    Monday 18 th October
    3 rounds
    KB complex (swing, clean, snatch 5 reps in each hand with 20 kg KB)
    + sandbag carry up and down 14 stories @ 25kg ( no shouldering or crossing hands in carry)
    + 25 parralette pushups

    Sandbag carry (25kg) up and down 14 stories

  7. The Cell said

    That’s gold Steve. Gonna make that a blog post.

    Jase 🙂

  8. Ash said

    WU = Row 1k, CFWU, Mobility.

    Deadlift 3,3,3,15 @ 7120, 130, 140, 100

    WOD as Rx’d = 17:01

  9. The Cell said

    Had to adjust training today thanks Stef ” you can never do too many pullups” Sifandos…

    21-15-9 of 100kg deadlift + ring dips

    Time 5:47 (1st and 3rd set of deadlifts unbroken…ring dips slowed me down)

    50 x 1 leg burpees (25 each leg)

    Time 3:55 (as Pete would say- these were fun)

    Finished with some single leg deadlifts at 60kg


  10. The Cell said

    I am still feeling it brother!



  11. Vicki said

    Deadlift – 60-65-70 then 12@45K.
    The 15 felt light, the rest ffelt a bit heavy today.

    500m Row
    21 Pull Ups Purple band
    10 Sit ups
    12:57 (?)

    It was great to try out the new rowing technique, and it really made a difference! I had the dampener on 8 and just cruised along – really ate up the metres:-) Did sits today for the first time since Willow arrived – big yay there! All felt really good.

    WOD #2:

  12. Rhys said

    Good ole mid day mike…
    Clearly I need to change my warm up too sun baking and patting bella!


    WOD as Rx’d

  13. Biljana said

    Warm Up – 1km row, Mobility, 1xCFWU

    Strength – Deadlift 3-3-3 @ 95/ 105/ 110kg PB 😀
    then 1 x 15 @ 60kg

    WOD – 3 rounds for time of –
    500m row
    21 Pull Ups (11 Unassisted + 10 Orange Band)
    21 GHD Situps (5 GHD sit ups + 16 Birthing Sit Ups)

    20.56 mins

    Super Happy today –
    Got to try some GHD sit ups in a wod for the first time and really happy with my wod scales and intensity today but that was one tough WOD – Closest I’ve come to meeting up with Pukie…I’ll see how I pull up in the next few days with the GHD’s. 🙂 Man – I just love training at The Cell!! 😀

  14. michelle said

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

    Strength: Back Squat (still no deadlifting for me)
    5-5-5 @ 60-65-70kg
    1 x 20 @ 50kg

    WOD as Rx’d

    Time = 19:28

    Nice work, Biljana!!

  15. Tracy Lydiatt said

    Biljana wicked job on the un-assisted pull ups!!! You are rocking it girlie!!!

    I worked out with my new Crossfit buddy in Penticton tonight – First time in 4.5weeks so I just went to move!

    Deadlift 3-3-3
    39kg – 48kg – 57kg (weird weights as the plates are in lbs)
    1×15 of 48kg

    3 rounds for time of:
    25 sumo deadlift highpull (15kg bar) sub for rowing
    10 pullups – red band (yay!)
    21 situps


    Felt great to be lifting again and I miss you all heaps! The Cell is a special place and don’t you forget it! xo

  16. Biljana said

    Hugs & Love to you Tracy xo

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