The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

    Movember 2011
    Tue 01 Nov to Wed 30 Nov 2011

    Sleep Seminar
    7.30pm Wednesday 09 Nov 2011

    REX Affiliate Cup
    Sat 12 Nov 2011

    FREE Open Gym
    12pm - 3pm, Sat 19 Nov 2011

    Real Fitness Standards Grading - Level II
    Sat 03 Dec 2012
    No Classes This Day

    These dates are subject to change

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.



  • © The Cell - Real Fitness and www.thecellfitness.com.au, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Monday 20 December 2010

Posted by The Coach on December 19th, 2010

WOD
“SPIROS”
As many rounds as possible in 30 minutes of:
180kg Tyre Flip, 10 reps
12lb Sledgehammer Strike, 10 reps
15ft Rope Climb, 1 ascent
24kg Kettlebell American Swing, 10 reps
Bear Crawl, 20m

Post rounds to comments

Spiros is a new benchmark WOD at The Cell. Named after The Cell Head Coach and Owner, Stefanos “Spiros” Sifandos. Enjoy!

Stef and box jumps. Two words; Work capacity.

Advertisements

24 Responses to “Monday 20 December 2010”

  1. Andrew said

    WTF!! Its like RFT of The Battle of Thermpylae!!

  2. The Cell said

    Given the inspiration for this WOD, feel free to do this one in your jocks 😛

    Jase

  3. andrew said

    I would BUT for rope burn – even I dont love stef that much…

  4. Will F said

    This WOD should be done while listening to Conan 😉

  5. Will F said

    OOps forgot to include “21x burpees” 🙂

  6. Andrew said

    so there we were the 05;30 crew waiting outside for stef so we could do SPIROS (TM) in the rain no less..and we waited and waited..i called stef (no answer) then jason (voice mail – but he called me back when i was driving home) then i left..then found out that stef’s iphone battery ahd gone flat so his alarm didnt go off (did the greeks have iphones when fighting the spartans at thermopylae?? I dont think so)..anyway just as well i didnt stay as understand jason made it Spiros-lite ie without the bear crawl. i shall wait for the real unexpurgated thing to come along again when the rest of the world catches on to the might of Spiros and it becomes the new Filthy Fifty..until then andio!!

  7. Jase said

    What a start to the week!

    Great work by Jono and Pete G this morning. A WOD resembling Spiros but not quite the real deal. I think the boys are thankful for that!

    Due to the weather everything was done inside. Something had to go and it was the bear crawls.

    Be prepared guys, it’s still extremely tough.

    Jase 🙂
    (at work an hr and a half late! But loved seeing the smiling faces of the 6.30am crew.)

  8. Jase said

    Btw Andrew, I was in the shower when you called and didn’t feel right speaking to you whilst naked and wet! 😉

    Jase

  9. Andrew said

    jase – as they say on the internet “post pics or it didnt happen”. thank god i dont have a videophone

  10. The Cell said

    RIght! I am here and on! My deepest apologies for this morning, although I have a feeling most of you were thankful, my father Spiro was a tyrant in his younger days and this WOD resembles nothing less!

    🙂

    Thank you 5.30am crew and Jas! Champions!

    Warm up:
    10mins airdyne
    Mobility drills

    Then:
    3 x 110kg Deadlifts on the minute every minute for 10mins

    Then:
    10 rounds – UNTIMED
    with weighted vest (12kg) Vest stayed on for entire 10 rounds, did not rest too much between movements, all sets unbroken
    3 x dead hang pull ups
    3 x ring dips
    3 x 32kg Goblet squat
    1 x rope ascent

    Stretch

    SS

    PS. Andrew and Jas, if it makes you feel better I could be naked whilst typing this..

    HAHA!!!

  11. Laila said

    24 burpees completed. The Gump family are all getting involved now (incl Zoe) in the Burpee Challenge. We take great pleasure in counting the burpees out loud and watching the other family member suffer. 😉

    Spiros minus bear crawl – (12kg KB/rope climb scaled 5 ground to standing/88kg tyre): 10 rounds + 5 tyre flips in 30 mins.

    So much fun with 6.30am crew!!! Had a blast =)

  12. Laila said

    ‘Fess up Stef…you really are naked while typing, aren’t you?

  13. Will F said

    I think this morning was one of the toughest WOD’s I’ve done. I’ve got rope burns all over my legs/hands and somehow tyre burns on my arms!

    W/U 5 min skipping, Mobility, WOD movement practice.

    WOD
    As many rounds as possible in 30 minutes of:
    180kg Tyre Flip, 5 reps
    12lb Sledgehammer Strike, 10 reps
    15ft Rope Climb, 1 ascent
    16kg Kettlebell American Swing, 10 reps

    6 rounds

    First time in a WOD I’ve done rope climbs

    A couple of weeks ago we had rope climbs and 180kg tyre flips, which I couldn’t do, so I’ve come a long way in just a couple of weeks, very happy with my progress. Thanks 6.30 crew for pushing me through.

  14. Pete Yeates said

    I was kind of glad for not doing the WOD this morning 🙂

    Here is a link to my race report:
    http://www.coolrunning.com.au/forums/index.php?s=&showtopic=28777&view=findpost&p=626545

  15. Jonno said

    As many rounds as possible in 20 minutes of
    180kg Tyre Flip, 10 reps
    12lb Sledgehammer Strike, 10 reps
    15ft Rope Climb, 1 ascent
    24kg Kettlebell American Swing, 10 reps

    6 rounds + 180kg Tyre Flip, 10 reps
    12lb Sledgehammer Strike, 10 reps
    15ft Rope Climb, 1 ascent. Thanks Jase.

  16. Jonno said

    PS Well done Pete Yeates you are an animal.

  17. Biljana said

    Awesome effort Pete!! 😀

  18. Ash said

    AMRAP in 30 minutes of:
    180kg Tyre Flip, 5 reps
    12lb Sledgehammer Strike, 10 reps
    15ft Rope Climb, 1 ascent
    24kg Kettlebell American Swing, 10 reps

    7 Round + 1 Tyre Flip.

    Well done to all at Midday!

    Cheers for the help on that final rope climb Stef.

  19. The Cell said

    Fantastic effort by all the PM time slot crew.

    The weather held off and they were able to complete the WOD as it was written.
    The God’s were with us and the rain waited till 7.39pm before starting again.

    A big congratulations to Glen for doing the WOD as RXD achieving 4 Rope Climbs and overcoming a fear.
    YOUR MINT.

    S x

  20. michelle said

    Warm up: Skipping, mobility

    WOD as Rx’d

    9 rounds, 10 tyre flips and 10 sledge swings.

    Loved this WOD 🙂

    Awesome work on the rope climbs, Glen!

  21. Steve said

    In honour of the great man and his heritage, I managed to sneak this one in with the 430 crew and as luck would have it we managed to get in the bear crawls…

    30 min AMRAP- 8 rounds + 10 flips/10 strikes/1 rope climb

    The week before christmas is renamed “Beatdown Week” at the Cell…
    “Enjoy” the next 3 days….

  22. Jane said

    great work Pete – well done, look forward to hearing more about it when I next come and see you 🙂

  23. Glen Lewis said

    As many rounds as possible in 30 minutes of

    180kg Tyre Flip, 10 reps
    12lb Sledgehammer Strike, 10 reps
    15ft Rope Climb, 1 ascent
    24kg Kettlebell American Swing, 10 reps

    3 rounds +
    180kg Tyre Flip, 10 reps
    12lb Sledgehammer Strike, 10 reps
    15ft Rope Climb, 1 ascent.

    Basically RxD – Yay!!

    Had done just a single rope climb coming into todays WOD (last grading) – so was really pleased with one warm up and 4 actuals during the WOD. Would be so much easier if I wasn’t scared of heights. Much thanks to Adrian (and Storm) for both the encouragement and the loan of his boots – seriously cool.

  24. Enzo said

    Good day for it yesterday, nice and cool and glad we could do this WOD mostly outside!

    Always funny hearing about people talking about their ‘training’. What body part they’re going to work and how one particular area hurts cos of too many repititions….always good to see their face change when you explain to them about “CrossFit” and give them an example of todays WOD!

Sorry, the comment form is closed at this time.