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Tuesday 02 November 2010

Posted by The Coach on November 1st, 2010

8 rounds for time of:
12.5kg Dumbbell Towler, 5 reps
25kg Sandbag Get Up, 5 reps
Bear Crawl, 20m
21” Box Jump, 10 reps

Post time to comments

The Dumbbell Towler

The Bear Crawl

Don’t forget! FREE Nutrition Workshop tonight at The Cell – 7.30pm


27 Responses to “Tuesday 02 November 2010”

  1. Andrew said

    WTF is this…I cant open the file to see (dont have an ipHone like you trendsetters)

  2. michelle said

    Seeing as it’s named after you, Smash, I would assume it’s some kind of thruster 😉

    I can’t view it either, but from what Jase said last week it’s a variation on the Manmaker involving lunges 🙂 Should be fun!

  3. The Cell said

    Last week people couldn’t view the youtube vid so I tried just uploading the file today. Appears that’s a no go as well. Maybe I’ll just have to upload 4 different versions 😉


  4. Biljana said

    I had no problems seeing it 😀

  5. graeme said

    love your work storm …..

  6. Andrew said

    it may be quicktime friendly but the PC i use at work isnt..

  7. Andrew said

    i am thinking this may be it

    “It’s only 60lbs (2x 30lbs). How hard could it be?”

  8. andrew said

    i was wrong (not often but sometimes)

    i managed to view it on my wife’s mac – if its the dumbell TOWLER how come storm is doing demo?

  9. gus said

    f*ck yeah db towlers!!

  10. andrew said

    gus you retired or what?? never see down the cell these days..too busy selling little old ladies dodgy SFSF’s?? 🙂

  11. andrew said

    should be dodgy SMSF’s..

  12. andrew said

    WU – 80 cal airdyne, 3 rds of 20 x lunges, 15 x pushups, 10 x pullups, mobility

    WOD – as rx;ed. Timed out at 30 mins with 7rds on the button but steve (ever so kindly??) let me complete 8 rds 34 mins something

    kudos to adam for doing all 8 rds in 27 mins something incl first set of sandbag GU’s w/o a mat on tarmac. I take back everything (well almost everything) i have said about poncey real estate agents

    I need to disassociate myself fm the towler complex in case the UN condemn it as a weapon of mass destrucction especially when combined with sandbag GU’s

  13. Pete Yeates said

    WU = Run 800m

    Run = 2 minute intervals x 14, walking at pace between each for 1 minute.

    Each interval involved – 60 seconds up a hill, 45 secs down and try to hold same pace on the flat for 15 secs.

    Cool down = 800m run

  14. Laila said

    I wasn’t scheduled to come in for today, Tuesday’s session but after reading out the WOD to Joe, I couldn’t resist and had Jase swap a session for me so I could give it a go. I have to be honest, I lost sleep over it, I had shit guts before we started and I was scared!
    Box jumps are one of my biggest weaknesses and approaching the tyre made me want to hurl and cry at the same time. (I honestly came close to tears) Fear! What the hell was I afraid of? Falling flat on my face? Hurting myself? Nah, I’m good with pain. I circled the tyre for a bit trying to work out what was stopping me and realised it was fear of not being able to do it. What if I actually couldn’t clear it?
    Massive thanks to Steve, who showed great empathy, he had no doubts in me and encouraged me to face the fear and just do it. Another massive thanks to Adam, Amith, Andrew, Elise, Joe and again Steve, for all your encouragement right to the last jump.
    I didn’t do it under 30 (bit disappointed) but completed it nonetheless in 36:05 (15kg sandbag/6kg dumbbell). Thanks for letting me finish Steve. You rock!

  15. vicki said

    Laila, you’re a firebreather – you can do anything! Well done 🙂

  16. Storm said

    Well done Laila thank you for sharing your thoughts and overcomming a fear.

    S x

  17. Vicki said

    Here’s someting for you all … HEHEHEEE
    I bloody well hope it works.

  18. Vicki said

    Aw shit.

  19. The Cell said

    Thank you for sharing your thoughts with us Laila… 🙂 Something I am sure most of us experience

    Warm up:
    100cal airdyne
    MObility drills – SHoulder and hip focus

    8 RFT of:
    5 x Towler’s, 12.5kg DB’s
    1 x Rope ascent
    20m Bear crawl
    10 x American swings, 24kg
    TIME = 28.04min

    This was tough, very shoulder intensive, not quite confident with jumping and SB get ups last week did not agree with me, introduced swings for the first time today, felt good.



  20. Storm said

    Oh my what a beautiful day…


  21. Andrew said

    do you all need my bank acct details for payment of royalties on this one??

  22. Vicki said

    Trying again… If it doesn’t work I’ll cry.

  23. Nicole said

    Great WOD today hard work but was fun !!


    Enjoy cup day everyone if your celebrating 🙂

  24. Laila said

    Thank you for your kind words. It has become clear very quickly to me, how important the support from the Cell family is. Cheers.

  25. Ash said

    5k run: 26:06 faster again!

    Then 5-10-15

    Sit Ups
    Push Ups
    Upright Row
    One arm snatch (5-10-15 each arm)

    time: 4:36

    Todays WOD looked tough!

  26. michelle said

    Warm up: 800m run, 2 rounds of 20 lunges, 15 pushups, 10 pull ups, mobility

    WOD as Rx’d

    Time – 33:07

    This one sucked big time 🙂

  27. Amith said

    800m run
    3rds of 10 pullups, 15 situps, 20 lunges

    8 rounds for time of:
    8.0kg Dumbbell Towler, 5 reps
    20kg Sandbag Get Up, 5 reps
    Bear Crawl, 20m
    21” Box Jump, 10 reps
    30 min time cap

    DNF = 6rds + 2 towlers, disappointed not finishing would love to try this one again before xmas !!

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