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Thursday 23 December 2010

Posted by The Coach on December 22nd, 2010

“The Cell Inmate #546”
For time:
Pull Up, 60 reps
Ring Push Up, 60 reps
16kg American Kettlebell Swing, 60 reps
16kg Kettlebell Push Press, 60 reps
GHD Sit Up, 60 reps
60kg Deadlift, 60 reps
15ft Rope Climb, 6 ascents
16kg Kettlebell Snatch, 60 reps
Burpee, 60 reps
Double Under, 60 reps

Post time to comments

Compare to 28/08/2010

Thank you all for an amazing 2010. Have a very Merry Christmas and a happy New Year. We’ll see you all back at The Cell on Monday 03 January 2011.

The Cell Team

Jono getting the job done

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26 Responses to “Thursday 23 December 2010”

  1. Ash said

    Wish i was home to do this WOD, love to see how much i have improved since August.

    Enjoy….

  2. Bliss said

    I wish you were here too Ash…I need another witness. 🙂

    I’m particularly looking forward to the double unders at the end…what a way to finish the year!

  3. Ash said

    You’ll finish the year strong bliss!!!

  4. ben said

    Are you still posting WODs over the chrissy break jase??

  5. adrian said

    I WILL BE DOWN IN THE AFTERNOON TO SLUG THIS OUT ALONGSIDE THE ARVO ATHLETES.
    BUT FOR THOSE OF YOU THAT I DONT GET TO SEE BIG HUGS, STAY SAFE AND HAVE THE BEST CHRISTMAS, NEW YEAR EVER.

    SX

    PS. BELLA SAID “BIG LICKS TO EVERYONE”

  6. Jane said

    bugger I’m off to Rottnest and can’t slip a class in would have loved to have done this one again (I think) it was brutal but brilliant 🙂

    Happy Christmas Cell coaches & athletes have an burpelicious time 🙂

  7. adrian said

    STORM SAID THAT, NOT ME. I may be there.

    Adrian

  8. graeme batt said

    been real busy with work in the last month and my training has suffered, but i aint gonna miss this one tomorrow
    i know my time to beat from the last (and only) time i attempts this sucker …. bring it !

  9. Jase said

    No WOD’s will be posted Ben. We’re taking a break and planning for next year. You could delve into our archives and grab 10 days worth of WODs from there. That could get interesting 🙂

    Jase

  10. michelle said

    Warm up: 800m row, a few reps of each movement

    WOD as Rx’d

    Time = 38:16

    PB by 2:30 or so, happy with that! It felt harder than last time, though – probably because I was moving faster. I tore my hand open on pull up number 5, which made the rest of the workout interesting.

    It was really awesome training alongside the 0530 crew this morning: Jase R, Jonno, Laila, Joe, Vicki and Pete F (and coach Stef)- everyone put in 100% and still had the energy to cheer each other on. Great stuff!

  11. Laila said

    33 burpees completed.

    W/up – 400m row, 400m run, mobility

    WOD:
    Pull ups, 60 reps (red band)
    Ring Push ups, 60 reps (30 Ring p/ups on knees, 30 push ups on toes)
    American KB Seing, 60 reps 10kg
    KB Push Press, 60 reps 10kg
    GHD Sit ups, 60 reps
    Deadlifts, 60 reps (42.5kg)
    Rope climbs, 6 ascents (scaled 5:1)
    KB Snatch, 60 reps 10kg
    Burpees, 60 reps
    Double Unders, 60 reps
    Time: 37:39min

    OOh, this WOD is delicious!! Nice end to the year. I just about crapped myself when I saw Jonno doing box jumps. Thought Stef was adding exercises along the way. Phew! A real sense of teamwork from the 0530 crew this morning, awesome effort from all.

    If anyone else finds the thought of not training at the Cell for the next 10 days daunting and is suffering Cell withdrawls, Joe and I will be at Cottesloe Beach training and would LOVE you to join us. I was thinking we could pick a WOD from the archives as Jase recommended and hit the beach with it. Anyone in?

  12. The Cell said

    I’ll be training most days over the break Laila. What I’ll do is throw it open to anyone via Facebook to come down and join me. It wont be a coached session, but it will be FREE!!! 🙂 Payment in blood and sweat! 🙂

    If you’re not on our Facebook page guys, get on it. Stef will love you for it 😉

    Jase

  13. Joe said

    “OH SWEET JESUS!”

    Warmup – 400m row / 400m run then mobility

    WOD:
    Pull ups, 60 reps (purple band)
    Ring Pushups, 60 reps (Scaled to On Toes)
    American K/B Swings, 60 reps 16kg
    K/B Push Press, 60 reps 16kg
    GHD Sit ups, 60 reps (Scaled to Floor Situps)
    D/lifts, 60 reps (60kg)
    Rope climbs, 6 ascents (Scaled 5:1 progressions)
    KB Snatch, 60 reps 16kg
    Burpees, 60 reps (this is where the Oh Sweet Jesus came into play
    Double Unders, 60 reps (Scaled to Singles)
    Time: 48:32

    Thanks for the motivation at the end crew, the help thru the Burpees & Skipping was/is greatly appreciatedare!

    I hope everyone has a great and well deserved break, see you all soon.

  14. Laila said

    Oh, I am so all over that Jase! Thank you! Will be keeping my eyes on FB then. I have plenty of bloody and sweat to give! Bring it! Great opportunity for me to practice my rope climbing. I might just achieve that goal of climbing before the end of the year…woot woot!!!

  15. Mary-Anne said

    thank you to the Cell coaching team & fellow athletes, its been an incredible, full year.
    Im back in perth soon, so would love to catch up and train any day at cott. FB account was hacked jase, and now im sympathising with stef’s camp out of fury with fb…okay if i txt you when i return?

    Big hugs to everyone i’ve had the pleasure of training with.
    Much love and christmas cake, mary-anne

  16. michelle said

    Jason Riseley, this Friar’s Balsam had better help my hands, because applying it was more painful than the entire WOD today! I cried in front of my work colleagues… 😦

  17. Vicki said

    Aw Michelle, to think I was going to get some …:-)
    What a freakin WOD.
    Banded pulls/triple skips/munted pushes and burpess/weirdo sit up things/10kg KB etc
    33:34
    This was a real grinder but really quite a lot better in action than on paper. Awesome effort 5.30 crew, it’s brilliant to see how we are all forming as a collective and cheering each other on, or giving each other a friendly kick up the arse when needed (thanks for that this morning Pete – bloody rope subs!. Gotta summon the burpee god and crack these out at some stage today!

    Merry Christmans all – it’s been a great year and such a privilege to train with you wonderful people and coaches.

  18. Will F said

    I’ve seen a few people with these bands lately, thought I would share this news story:

    http://www.smh.com.au/executive-style/fitness/power-balance-bracelets-exposed-as-a-sham-20101223-195u7.html

  19. Jase said

    Jase
    Deadlift
    5×3
    110-130-150-160-170x

    WOD
    “Jack”
    AMRAP/20 mins
    52.5kg Push Press x 10
    24kg American Swing x 10
    24″ Box Jump x 10
    As Rx’d
    Rnds: 9 PP 9 Swings

  20. Jase said

    For some reason the last comment stripped some text.

    It was actually 8 rnds PP 9 Swings

    Yep Will, the bands are a load of frog shit 🙂

  21. Andrew said

    what about the paleo lucky rabbits foot that stef sold me for $100?

  22. The Cell said

    Warm up:
    Rowing
    Mobility drills

    Then:
    120kg Deadlifts x 3 reps every minute on the minute for 10mins

    Then:
    AMRAP in 20mins of:
    42.5kg Push press, 10 reps
    pull ups, 10 reps
    24″ box jump, 10 reps
    ROUNDS = 10 rounds + 6 PP

    Stretch

    SS

  23. graeme batt said

    hmmm, spose i should post …

    Inmate 546
    60 Pullups
    60 Ring Pushups
    60 KB Swings 12kg
    60 KB PushPress 12kg
    30 GHD (beginning of the end those damn things)/ 30 normal Sit ups
    60 60kg DL
    3 robe climbs, fall on 4th then progressions
    60 KB Snatch 12kg
    13 Burpees, then

    … CAR PARK OF PAIN THROW UP …

    so its a DNF or Tap Out as Jase put it
    Time: 58something

    on one hand im annoyed on the other i went till the hurl, never been that committed to get to that point ever in my life

    Biljana, thankyou thankyou for the support to get me as far as i did
    same to the rest of the 530 crew

  24. Steve said

    Nice Graeme…Love your work.

    Have fun in Bali mate.

  25. michelle said

    Graeme, that’s awesome 🙂

  26. Jase said

    Amazing work by the arvo crews today. We had the full spectrum of experience and athletic ability and they were all in the hurt locker.

    This WOD is a great equalizer and there’s nothing like shared misery.

    Great stuff Batty. I could tell you were knackered when you said no to a post wod beer! 😉 It’s not often that someone taps on a WOD but when they do, I know they’ve pushed themselves as far as they can go. It’s different to a DNF. Inspiring effort.

    Jase 🙂

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