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Tuesday 30 November 2010

Posted by The Coach on November 29th, 2010

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

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For Time:
60kg Power Clean & Jerk, 30 reps
After every rep, perform 2 Burpees

This WOD is named after Cell member Luke F-J who pushes himself so hard he often throws up. Whilst not a goal of our training, sometimes vomiting is an unwelcome side effect that very occassionally occurs. In Luke, his intensity is so high and his effort so great in each and every workout, he throws up more than most. Luke’s efforts are inspirational and because of that, we’ve named this very tough WOD in his honour.

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17 Responses to “Tuesday 30 November 2010”

  1. Pete Yeates said

    WU = Run 800m

    Run = 10 x 135 second intervals, walking at pace between each for 1 minute.

    Each interval involved – 70 seconds up a hill, then down the hill and try to hold same pace on the flat for the remainder.

    Cool down = 800m run

  2. Dan said

    Thanks for a great session this morning

    F J you are well worthy of this WOD named after you!

    I worked on applying the principles from the C.F O Lifting Cert during this WOD. It made a huge difference! I was slower due to my focus on the set-up however was in no way totally gassed out like I would have normally been.

    I could really tell the difference between a good lift and a bad one, in the past they all felt bad! I recommend the cert to anyone.

    AS Rxd: 14:20ish

    Thanks Steve for the coaching.


  3. Laila said

    W/Up – 1000m row, 20 push ups & 10 tuck jumps x 2, mobility

    Strength – Deadlift 55/70/85(PB) for 3 reps then 15reps @ 60

    WOD – “F-J” 30kg Power Clean & Jerks, 30 reps with 2 burpees after each rep. Time: 11:25min
    Form on burpees and the jerk got messy in the last few reps. Next time I need to focus on powering through when fatigue hits, while keeping good form.

    LOVED this WOD!!!

  4. Jason R said

    1000m Row
    2 x 20 Pushups and 10 tuck jumps

    3 x 3 x 3
    145 – 165 – 185kgs
    1 x 15 @ 100kgs

    WOD: FJ for time

    30 x 60kg Power Clean and Jerk plus 2 x burpee
    12:04 (from memory)

    Great WOD – and definately appropriately named. Just took it steady, used the burpees to prepare for the lifts and just tried to knock it out in blocks of 5.
    Lidia’s heavey breathing was both motivational and disturbing – mostly motivational.
    Good to see Mike again – well done 5:30 crew

  5. Laila said

    Yup, that “Lidia” can be scary 😉 She gets in a zone and sometimes she even talks to herself. Eek! She hopes she didn’t put anyone off their game :-S

  6. Storm said


    One day some of us might get your name right, I think we need to figure out a nickname for you that will be easier on the memory and tongue.

    Joe got any we should know about.

    S x

  7. Andrew said

  8. Laila said

    Bahahahahahaha…Andrew!!! “a view of Niagara that nobody has”??…Think I might get a tattoo of Treasure Island on my West Coast 😉

    Thank goodness Joe is on a plane and can’t contribute his share of nicknames… this is a family show after all.

    I like the idea of a nickname that’s easy to remember Storm xx

  9. Steve said

    Jeez Luke, normally there has to be something bad take place for you to get a WOD named after you. Nice work!Enjoyed this one

    WOD as rxd: 9:32

    I’d like to make special mention of 2 athletes from this morning’s classes. Laila and Mary-Anne always (but particularly today) go about their training with a “junk yard dog” attitude. It is really impressive. They manage this without throwing technique out the window. They listen to coaching points and apply them really well; but when 3-2-1-Go happens they always attack the work like no matter what happens, they are going to crush it. That is the way to train. Technical skill gives us our efficiency, our safety and our economy of movement, but both Laila and Mary-Anne (and others) epitomise the attitude needed to overcome any physical task. They both win my inaugaral Junk Yard Dog award. (Apologies to Coach B for using his phrase)

  10. Mary-Anne said

    Steve, thanks so much for your support and endorsement.

    One can avail themself with a will to learn, but to actually learn I think, comes down to delivery of the message.
    Learning every day I train at the cell – today, not to lean forward when performing the ‘Jerk’ by engaging the core and taking the squat straight down.

    Deadlift 3/3/3 = 60/80/97.5
    1×15 = 65kg

    WOD 29kg Power Clean & Jerk x30, 2 BP’s after each rep.
    Time = 11:45

  11. Ash said

    1000m Row
    2 x 20 Pushups and 10 tuck jumps

    3 x 3 x 3
    105 – 120 – 142.5kgs (PB)
    1 x 15 @ 95kgs

    WOD: FJ for time

    30 x 645kg Power Clean and Jerk plus 2 x burpee

    Time: 13:47

    I’ve seen FJ throw up after a bottle of mekong and a ride on a jetski, so his stomach ain’t very strong…

  12. Laila said

    Steve, my Junk Yard Dog award is now on my mantle and I humbly thank you for it and your kind comments.
    Every time I leave the Cell, I feel so fortunate to be a part of it and to have found inspiring coaches and like-minded athletes. I want to pinch myself every time I leave, it seems so surreal. It is the Cell environment (i.e. the caring coaches, the inspiring inmates, the set-up, the equipment, the great advice, the creative WODS, the bigger picture) that inspire and motivate to train hard. I’m very grateful and don’t take a single second of this experience for granted because I know it’s rare and very, very special!

  13. The Cell said

    125/145/165kg 3RM PB
    then 1 x 15 x 100kg

    As Rx’d

    Very happy with this! Sometime you’ve just gotta grip it and rip it 😉 Had the man himself, Luke F-J pushing me all the way. Great WOD.

    Jase 😛

  14. michelle said

    Warm up: lots of mobility, 1km row, 2 x 20 push ups + 10 tuck jumps, burgener warm up.

    Strength: Deadlift
    3-3-3 @ 75-80-85kg
    1 x 15 @ 60kg

    WOD as Rx’d

    Time = 14:03

    Really happy with the cleans, jerks still need work.

    It was awesome watchin Jase and F-J smash through this 🙂

  15. Joe said

    Nicknames for Laila, ummm I know one thing Lidia as a nickname has to go!

    I have always known her to be a fighter and won’t back down from a challenge – Ali, is my pick for her training nickname.

    “If my mind can conceive it, and my heart can believe it – then I can achieve it.”
    — Muhammad Ali

    Strength – D/Lift 110/120/130 – then 1 x 15 @ 90kg

    WOD – Power Clean & Jerk 40kg followed by 2 Burpees, the form on my cleans got better as I went,after taking a couple on the chin.
    Thanks for the pointers Steve!
    Time 14:45 and please!

  16. Laila said

    Thanks all the same Joe, but I think you’re perspective of me might be biased. Ali was a man of much greatness…it would be an offence to use his name in such vain.
    (You definitely win brownie points for being so gorgeous though!) xx

    Now hurry up and come home so we can train together and I can whip your butt!

  17. Kiefer & Ray said

    Deadlift: 100, 120, 130kg’s

    “F-J” 13.12 asrx!!!

    Killer WOD alot harder than i thought it would be!!!

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