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Thursday 21 October 2010

Posted by The Coach on October 20th, 2010

5 rounds for time of:
Toes to Bar, 21 reps
32kg Kettlebell Russian Swing, 12 reps
Run, 800m

Post time to comments


17 Responses to “Thursday 21 October 2010”

  1. The Cell said

    As Rx’d

    Did I mention that running sucks! 😉 If you like or are good at running, this one will be a breeze.

    Here’s a tip for this one. If your glutes are still tight from the lunges, roll them, massage them, stretch them, whatever. Mine were still sore and tight and I felt this one big time in the lower back. Although that could just be because I don’t run much!

    Train hard
    Jase 😛

  2. Storm said


  3. Pete Yeates said

    WU = Row 1k, mobility

    Row 500m, 1 minute rest, x 12

    Damper setting on 1, Strokes per minute averaging between 16 – 18

    The first 5 intervals were a bit slow, then my endurance mojo kicked in, and the fun began with successive sets being quicker. 🙂

  4. Vicki said

    OK,so not as bad as I thought.

    Subbed toes to bar for the box sit thingies, otherwise 24kg kettlebell & row.
    % rounds 25:something.

    KB felt heavy toward the end, but the row was surprisingly quite easy. Big fun!

  5. Amith said

    5 rounds for time of:

    Toes to Bar, 21 reps
    24kg Kettlebell Russian Swing, 12 reps
    Run, 800m


    Really struggled with this one partly due to 2 week layoff and partly coz of the toes to bar, thanks immensley to kate & the 5.30am crew to help me get through before the time limit.

  6. Ash said

    5 rounds for time of:

    Toes to Bar, 21 reps
    32kg Kettlebell Russian Swing, 12 reps
    Run 800m

    Time: 27:09

  7. The Cell said

    Warm up:
    100cal airdyne
    Mobility drills
    5 rounds of:
    5 dead hang pull ups
    5 GHD raises
    5 GHD sit ups
    5 Headstand push ups (2 abmats)
    5 push ups

    Five rounds for time of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet

    Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
    TIME = 8.36min (From the CF main site, I did not use the weight vest, as I am still testing out back and reintroducing new movements slowly, happy with time though).

    4 x 15 Wall runs with 30sec handstand hold after.



  8. Steve said

    Nice work Stef…

    Today’s Wod as rxd: 25.45

    Despite my dislike of russian swings (feels like 1/2 a rep), i was pretty happy I was doing them by round 3. First time I’ve failed a rep on toes 2 bar too. One of those wods where 3 rounds would have been plenty, but why not do 5? Reasonably happy with time, but always wish I had rested less and run faster…

  9. michelle said

    Warm up: 400m run, KB mobility complex, other mobility

    WOD: 5 rounds for time
    21 x Toes to bar/as close to the bar as possible
    12 x Band pulls
    800m run

    Time = 39:43

    Just snuck in under the 40min time cap.

    Approx. 9 to 10 reps in each round were toes to bar, the most I’ve ever done so I’m pretty happy with that, even though they took forever 🙂

  10. graeme said

    debate is raging, right Jase

    21 T2B
    12 32kg KB Russian Swings
    800 run, 800 run, 800 row, 800 row, 800 run


    very happy!

  11. Biljana said

    Watched Coach Steve rock this wod tonight – awesome job! Great 5.30pm crew- big effort from everyone! …and as though this wod wasn’t tough enough – Batty decides to scale up!! LOL! 🙂

    WOD – 5rft of
    21 box crunch thingies (sub for t2b)
    12 x 24kg Russian KB Swings
    800m runs


    Happy to have been able to do all the runs. Nikkolas – proud of your effort tonight and persevering even with your painfully sore hands. 🙂

  12. graeme said

    yeh nick, super awesome effort … really!

  13. Mary-Anne said

    At home. 11:44pm NSW with a good dose of insomina and training envy (particularly on the deadlifts and sprints 🙂 )! Trawling your posts for updates on how everyone’s coming along.

    Staying on a steep terrain coastal bush block that’s lent itself to scaling of 15% grade inclines, 8lb b/buster swings, and (thanks to a bright-ideas man in the family), using makeshift kettlebells of worn-out dozer ripper boots. Trying to keep some level of fitness whilst away, yet my family are convinced I’ve gone a little funny?! haha…
    Visiting my old SLSC rowing team on Sunday; we’re meeting for an ocean row sure to test my hand calluses…not that I was ever a fan of swimmers-in-your-bum either, but i think its almost un-Australian to say that, right???
    Im missing the Cell every day absent, and can’t wait to return next week.
    Thank you – To the athletes I have the privilege of training with. To break through “the wall” we hit at some (for me often regular) point in training, all I have to do is turn up and feed off the competitiveness and drive of people training hard around me.

    Learning on the steepest curve yet, and this week have chosen to set the bar high. Why not.
    (see you soon with further random stories and comments on your awesomeness). x

  14. Mary-Anne said

    p.s. there’s a whole lot of cat-napping and eating’s mum’s cooking too…just so we have the whole picture here hahahaaaaa…. xx

  15. graeme said

    BTW, did anyone wonder if michelle and andrew are bowing down to the kantor-god being escorted thru the cell by a well known coach

    eyes down everyone ….. i know those legs anywhere!

  16. Biljana said

    Love it Graeme!! LOL!! 😀

  17. The Cell said

    Mary-Anne; great to hear form you! I believe I am envious of you atm.

    BE safe, keep your creativity high with your farm training, that is often the funnest and the best!



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