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Wednesday 17 November 2010

Posted by The Coach on November 16th, 2010

3 rounds for time of:
500m Row
Squat, 100 reps
Rope Climb, 5 ascents

Post time to comments


25 Responses to “Wednesday 17 November 2010”

  1. andrew said

    WU – 1000m row, CFWU x2,mobility

    WOD – as rx’ed 29:26

    Glad to finish as this doesnt favour the mass challenged participant. As Jase R pointed out I now need to work on taking less bites in my climbs.

    dont think i will ever be competing with this guy tho’

  2. Pete Yeates said

    WU = Row 1k, CFWU x 2, Mobility.

    WOD as Rx’d = 24:09

    I need to work on my rope climb technique, too much upper body strength used today. This was a fun training session 🙂

  3. The Cell said

    Less bites Andrew? Try using your arms, not your teeth to climb the rope 😛

    Gotta try that 1-arm rope climb today. I may knock out my teeth!!

    Jase 😉

  4. Laila said

    WU = Row 1k, CFWU x 2, Mobility.

    WOD (Rope climbs scaled 5:1) = 24.52

    Really enjoyed today’s session. Love the squats!! Am inspired to rope climb and by Christmas I would like to be able to climb rope at least half way.

  5. The Cell said


    Let’s get you up that rope, the whole way, by Xmas! Drop me a line and we’ll set up a time to do some dedicated rope climbing work at The Cell.

    Who else wants to get up the rope by Xmas??

    Anyone else want to join in a free rope climbing sesh??

    Jase 🙂

  6. Storm said


    Like I said to you this morning you are a little sicko for loving 300 squats.

    Awesome effort by everyone this morning wether you got up the rope or scaled.
    Tuff WOD high 5’s all round.

    S x

  7. The Cell said

    Is that meant to be a pun Stormer, High 5’s. As in 5 x rope climbs 😛


  8. Laila said

    Jase, that would be AWESOME!!!!! I will definitely be dropping you a line. I know Vicki is interested in a Rope climbing sesh (we talked about it this morning) and so is Joe. Big thanks for generously offering up your time.

    Goal revised – I want to be able to climb the FULL rope by Christmas!

  9. Laila said


    Funny thing…Joe says the same thing. I might be a little sicko over squats but I’ll take squats over box jumps any day! =)

  10. vicki said

    I’ll be in learning to climb a rope – the subs SUCK!
    This WOD was a cracker. 24:40 Great competition Laila – you rock 🙂

    I am sure actually climbing has to be easier than the sub…

  11. The Cell said

    Climbing is MUCH easier than the sub. The sub sucks. It is meant to suck, just as using bands for pull ups suck. The more suck factor, the more motivation to improve 🙂

    Rope climbing sesh will have to be sometime next week. In the evening after classes?


  12. vicki said

    Yeah, perhaps Wednesday? I have to get Pete to look after Willow… Whatever day, we’ll work it out:)

  13. Mary-Anne said

    Jase, Please count me in for rope climb session??
    Would love to join in.

  14. The Cell said

    Awesome Mary-Anne.

    I’ll get back to you all with a time and day. Looking like next Thursday 7.30pm.


  15. Mary-Anne said

    Perfect 🙂

  16. Pete Yeates said

    Next Thursday is great for us, it’s my day off 🙂 🙂

  17. Laila said

    Oh no, we still have family from US staying with us next week. Can we do it the week after?

  18. Will F said

    I’m up for a rope climbing sess…I hate the sub.

    Painfull WOD espically since I havn’t done one like this for some time…

    WU = Row 1k, CFWU x 2, Mobility.

    WOD (Rope climbs scaled 5:1) = 36.42

  19. The Boxing Kanga said

    WU = 5 click forced march 35kg weight.

    WOD = 25:09

    This WOD owned me, stupidly went in thinking it was a walk in the park.

    Nice work guys. Thanks again.

  20. The Cell said

    No walks in the park here Chris. It’s the one’s that look simple that jump up and tear a hole in your arse 🙂


  21. Biljana said

    Steve…sorry I couldn’t make my session tonight – really disappointed

    Jase … I’m in for another rope climbing sesh…so close yet so far

    Hopefully see everyone tomorrow 🙂

  22. The Cell said

    20min steady run +
    recovery ocean swim
    Stretch / mobilize

    Surrounded by greats today, trained with one of them…Warm up:
    100 cal airdyne
    Mobility drills

    15-12-9 reps of:
    40kg American swing
    30″ box jump
    43.5kg (SS Special) Sandbag get ups
    TIME = 9.30min

    4 rounds for time of, where one round =
    30sec handstand hold
    30sec tuck sit
    30sec bottom of squat hold
    30sec top of pull up hold
    TOTAL TIME = 11.31min


    *The static holds were tough, real tough…


  23. The Cell said

    WOD as rx’d
    25.50 mins

    Great work 6.30pm crew!! 🙂

    Jase 😛

  24. Storm said

    Wod as Rxd
    31.54 (I think)

    She was a doozy and it worked me over, Kate was awesome as usual keeping every single one of us honest on every single rep.

    Thanks for the encouragement from the lunch time guys, Mike stopped mid rope 2nd last ascent saying “Come on Storm” to get me started on my second last.


    S x

  25. Daniel said

    WU 1000m row, CFWU x 1 rd Mobility drills

    WOD 3rdft 500m row, 100 squats rope climb scaled 5:1
    After all my back issues, i’m stoked i finished a full WOD even if the rope climp was scaled(my hands didn’t think they were scaled =) )

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