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Tuesday 11 January 2011

Posted by The Coach on January 10th, 2011

Coach Stef - Walking the walk

Power Clean
3-3-3 reps

Post loads to comments

5 rounds for time of:
Row, 500m
Run, 100m
Mountain Climber, 50 reps

Post time to comments

Boo Hoo Buttercup: A lesson in Self-Talk, Picking your Coach and Sacking Up


15 Responses to “Tuesday 11 January 2011”

  1. Jase said

    Love this pic of Stef. Spot the terrorist! 😉

  2. andrew said

    a terrorist with wrist bands (and kettlebells in his ahnds are weapons of mass destruction)

    WU – 800m run, mobility, Burgener

    PC – 3 x 45/55/60kg

    WOD – as rx’ed. 19:40?? Anyway about 6 mountain climbers behind Travis.

    Steve – I left my Concept 2 card in the blue rower can you rescue it for me. Thanks.

  3. michelle said

    Warm up: 60cal airdyne, mobility, Burgener warm up

    Strength: Power Clean
    3-3-3 @ 40-45-52.5kg PB 🙂 🙂

    WOD: 5 rounds for time
    500m row
    10 cal airdyne
    50 mountain climbers

    Time = 19:24 (I think – 1 sec behind Laila)

    Lots of lactic acid build up with this one.

    You were flying this morning Travis!!

  4. Adam Piller said

    Was scared of this one after last nights rowing!!

    Power cleans 70,85,95

    Wod as rxd 15.43mins

    Good work all!

  5. Laila said

    W/up: 800m run, mobility, Bergener W/up

    Power Cleans: 3-3-3@ 25-35-40(PB) Was my second attempt at PB 40, pleased I hit it but form still felt weird. Power Cleans don’t come naturally for me, I need to work on them.

    WOD: As Rx’d – 19:23min

    Had lots of fun with this WOD. I knew Michelle & Kel were right there with me. Knew I had to push to do the last set of mountain climbers unbroken to stay with them. Very close finish with us girls finishing within 10 secs of eachother. Enjoyed watching Andrew hunt Trav down in the final run. Trav was on fire! And Johnno, thanks for the pace setting on the rower. MAN, IT WAS FUN!!!

  6. Laila said

    Adam…”the silent assassin”…kills the WOD and quietly disappears. NICE WORK! (It doesn’t go unnoticed) 🙂

  7. ben said


    Wod as Rx’d 16:20

  8. The Cell said

    Trained with Jas today, this was tough!

    Warm up:
    Mobility drills

    Backsquat (Easing back in)

    3 rounds total of 5mins AMRAP with 1min rest between rounds
    AMRAP in 5mins consists of:
    50kg Power clean, 4 reps
    20kg single arm BB snatch, 8 total
    Double unders, 12 reps
    RD1 = 4 rounds + 2 PC
    RD2 = 4 rounds
    RD3 = 4 rounds

    50 x Tarzan pull ups (Untimed)



  9. The Cell said


    First session since 30/12 😦

    120kg for sets across

    3 rounds total of 5mins AMRAP with 1min rest between rounds
    AMRAP in 5mins consists of:
    60kg Power clean, 4 reps
    20kg single arm BB snatch, 4/4 reps
    Double unders, 12 reps
    RD1 = 4 rounds + 3 PC
    RD2 = 3 rounds
    RD3 = 3 rounds + P/C


  10. Travis said

    Power: Power Clean
    3×3 @ 55,65,75kg

    WOD as Rx’d = 17:39

  11. Mary-Anne said

    800m run/mobility/Burgener warm up

    3/3/3 Power Clean = 24/37.5/45kg

    As Rx’d = 19:44 mins.

    Good to be home, good to be back on my first day of Cell 2011 training. Mint to see everyone this morning.

  12. Jonno said

    Strenght: Power Clean
    3×3 @ 50,60,70kg

    WOD as Rx’d = 18:40

  13. Glen Lewis said

    800m run/mobility/Burgener warm up

    3/3/3 Power Clean = 65/70/75

    As Rx’d = 22:14 mins.

    Great getting back into the swing of things. Really enjoyed this WOD as there was nothing technically challenging (climb a rope in crappy shoes anyone?), just straight output.

    The rowing was actually a lot of fun – finally understand what Storm has been going on about these past few months. Get the technique right and life becomes so much easier.

  14. Steve said

    Great work from the am crews again… Some real head to head battles and photo finishes. As Greg Glassman said “men (and women) will die for points.”

    AM Training-

    800m farmers carry with 2 x 40kg kb
    Every 100m perform 10 x kb swing
    Time: 18:06

    PM Training-

    5 RFT of

    10 wall climbs
    10 toes 2 bar
    20 box jump (24in)

    Time: 22:10 (Spealler 11:07)

    For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

    These were brutal!!

  15. Enz said

    2nd day on the rower and wasn’t really looking forward to more punishment….i despise the rower as it is and to have it 2 days in a row 😦

    Love the strength side of things at the Cell, everyone has their forte, thats mine! Every little half a kilo counts towards another PB, for some it can be done in bigger numbers, but either way, any progress is good progress in my book!

    By the end of the WOD, seems like the arvo crew worked a little harder than the AM crew…..the arvo crew all counted their bear crawls with the left and right leg coming up and counting as “1”. Therefore we seemed to have done double the amount of steps as everyone else 😉

    Might just be Storm’s way of saying that the WOD wasn’t hard enough as it was written 😉

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