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Monday 14 March 2011

Posted by The Coach on March 13th, 2011

“MET CON MONDAY”
5 rounds for time of:
Run, 400m
21″ Box Jump, 30 reps
10kg Wall Ball, 20 reps

Post time to comments

It’s with saddness that we say goodbye to one of our great coaches. Steve has accepted an offer to take up a managerial position and will no longer have the time to coach at The Cell. Thank you Steve for your support of The Cell and its athletes, dedication to coaching and being an all-round top bloke. Good luck in your new role. You’re welcome at The Cell any time mate.

Coach Steve

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10 Responses to “Monday 14 March 2011”

  1. Biljana said

    Steve – It’s been an absolute pleasure being coached by you. Two special things I’ll always remember achieving with you coaching me – My 55kg Push Press PB – an improvement of 15kg over 4 weeks and the day Michelle and I flipped that 180kg tyre more than once to complete the WOD!! Thank you for your encouragement, support and confidence in me and my abilities – and always – thanks for the friendship. πŸ™‚

  2. Mary-Anne said

    Congratulations Steve! Our loss, however wish you unconditionally the best for your new (ad)venture πŸ™‚
    Thank you for your quality coaching & leadership, kick in the tail on long rounds of sandbag get-ups, and your support through courses & comps. Going to miss you.

  3. Adam Piller said

    Congratulations on your new position coach!
    If your management skills are anything like your coaching skills then you will excel in your new venture!

  4. Will F said

    Shame to see you leave Steve, you have been a great coach and I hope I still get to see you around.

    Sore from the weekend so a scaled WOD:
    General Warmup, lots of mobility

    3RFT
    400m Row
    21′ Stepup/down x30
    20kg push press x20
    Time ? forgot to write it down.

    General Warmdown, stretching.

    Has anyone done the Anaconda Adventure Race before? http://www.rapidascent.com.au/asp/WADescription.aspx?e=6

  5. stef sifandos said

    Warm up:
    400m run
    mobility
    skipping
    1 x CF warm up
    2 x 5 wall ball
    2 x5 squats
    2 x 5 jump squats

    Then:
    5 rounds for time of:
    Run, 400m
    21β€³ Box Jump, 30 reps
    10kg Wall Ball, 20 reps
    TIME = 18.31min

    Hamstring strengthening
    3 x 6

    Partnered Strict Pull up ladder
    3 rounds of:
    1-6 reps

    *What a pleasure to train with the midday crew in nearly 40 degree heat, thanks for the push people!

    πŸ™‚

    SS

  6. Pete Yeates said

    AM = WOD as Rx’d = about 23 mins.

    PM = Squat 45,65,80kg – KB press 21,21,21kg – Double 24kg KB Thruster – Handstand hold

  7. Joe said

    Steve, congrats on the new position – I am sure we will see you in the new future out and about. All the best and thanks for the needed push!

    W/U – 400mtr run, skipping, mobility & stuff
    WOD – As Rx’d plus some!
    400mtr run, 30 box jumps and 30 wall balls (for the first 4 rounds)

    Time ???

    3RFT
    400m Row
    21β€² Stepup/down x30
    20kg push press x20
    Time ? forgot to write it down.

  8. Nick D said

    Sorry to see you go Steve, thanks for everything mate and best of luck πŸ™‚

    Nice time on the WOD Stef, that’s awesome!

    as for me, 26 minutes something with all Rx’d except for a 7kg Wall ball. TOUGH!!

  9. graeme said

    WOD
    As Rxd
    31:18

  10. Jono said

    As rxd 21.?? Sore shins for first 2 rounds.

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