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Friday 26 November 2010

Posted by The Coach on November 25th, 2010

Power Clean
3-3-3 reps

Post loads to comments

Then

12-9-6-3 rep rounds for time of:
140kg Deadlift
2 x 24kg Kettlebell Clean

Post time to comments

If you haven’t read it yet, check out the blogpost on shoes from our good friend Brian MacKenzie of CrossFit Endurance. BMack will be in Perth for the CrossFit Endurance Certification in January at West Coast CrossFit. We thoroughly recommend it!

Pete G - Always going hard!

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9 Responses to “Friday 26 November 2010”

  1. Jane said

    Hi All

    My Ironman coach will also be on this certification too, I’m thinking of attending again 🙂

    Also I have noticed that the Trigger Point Therapy people are here again Mon 6 – Thurs 9 Dec at different CF locations, I have been before and am thinking of going again – is anyone else interested in attending? The best session for me would be Thurs 9 Dec at Raw Edge Fitness in Wangara as that should give me time to recover from the Ironman before I subject my body to trigger point stuff! Let me know if anyone else wants to attend its more fun going with someone else – thanks

  2. michelle said

    Jane – count me in for the Trigger Point workshop. I didn’t attend the first time around and really need to 🙂

  3. The Cell said

    Jane – count me in to I am glad I held of booking as I was going to go to another one.
    It will be much more fun with you and Michelle.

    Email and we can set it up.

  4. andrew said

    WU – 400m row, 400 run then 2 rds of 25 16kg kb swings, 5 x pike PU’s, 10 x air squats

    PC – 3 x 60/70/75kg

    WOD – 12/9/6/3 of 80kg zerchers & 2 x 24 kg kb clean

    04:47

  5. Will F said

    WU – 400m row, 400 run then 2 rds of 25 16kg kb swings, 5 x pike PU’s, 10 x air squats

    PC – 3 x 40/40/42.5kg – my form was crap with these today.

    WOD 12/9/6/3 of 60KG DL, 2x 12kg kb clean

    5.01

  6. Pete Yeates said

    WU – 400m row, 400 run then 2 rds of 25 16kg kb swings, 5 x pike PU’s, 10 x air squats

    PC – 3 x 55/60/60kg – Kept it at 60kg to adjust my form, thanks for the quality coaching Stef 🙂

    WOD – 12/9/6/3 of 100kg DL & double 24kg kb clean.

    Time = 04:01

  7. The Cell said

    Your welcome Pete, when the athlete is so open and responsive it has more to do with them and their adaptive techniques! Quality mate!

    Some great PB’s today, most importantly dramatically improved form across the board, special mention to the 11.15am crew, blew it away today!

    Well done everyone!

    🙂

    SS

  8. Mary-Anne said

    Reaffirming Pete’s sentiments, appreciate your guidance Stef, particularly with Power Cleans.

    W/Up per above posts.

    Power Clean 3 x 30/37.5/45kg PB

    12/9/6/3 of 70kg Deadlift, 12kg double KB Clean

    Time = 03:58

    6 mins skip, final 30 seconds sprint. 10x p.u’s.
    PB to date for 1×15 D/L was 65kg, WOD was a PB.
    Have come home elated.

  9. The Cell said

    Amazing effort from Biljana tonight rocking The Cell with an Rx’d performance in the WOD and smashing out the day’s fastest time!!

    As Rx’d in 5.06!

    Awesome work girl! 🙂

    Jase

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