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Thursday 07 July 2011

Posted by The Coach on July 6th, 2011

1. Rowing Intervals
3 x 5 mins
Rest 3 mins between intervals
Record max metres per interval

Rest 5 mins

2. Tabata Plank
Hold the plank position for 20 secs.
Rest for 10 secs
Repeat for 8 work periods


18 Responses to “Thursday 07 July 2011”

  1. graeme said

    and Raj gets the triple !!!

  2. graeme said

    the face of the cell … Rajinator !

  3. Ash said

    Just what the doctor ordered…

  4. Jono said

    A Legend is born!

  5. Raj said

    This is MY CELL !!!
    These bars are my bars. When I put more bumpers on the ends, I get stronger. But when I take heavy weight off, I can go faster.
    This iron is my iron. The weight I try to lift in this life, be it 100kg or 20kg. It hurts me but it makes me grow. I’m stronger now than I was a week ago, a month ago, a year ago, a decade ago. And I’m only getting stronger.
    This is MY CELL. One with workouts. Workouts that show no mercy..Workouts that develop pride in self. Workouts that over time develop character. Workouts that make you strong. Workouts that feeds your body with excitement, that you want to share with others. It becomes a part of you, more a lifestyle than just a workout.
    This is MY CELL. One filled with people. The best Coaches who build you up. People who yell encouragement. People who are motivated to be better,and are not afraid to make it happen. People who respect one another irrespective of how strong you are. People who are physically strong, and mentally stronger. People not just living, but Alive,Thriving! One Family , One Love .
    I am a Crossfitter and This is MY CELL.
    Does that scare you? It fckin should. My power is legendary, my strength is inspiring, and my athletes are fckin awesome! !

  6. michelle said

    Raj – you are awesome 🙂

  7. Graeme said

    Raj that is brilliant

  8. Will F said

    I hope you entered that in the video comp Raj!

  9. Raj said

    haha!! Will of course i did !! M&M style ….. ! rapping whle doin doubleunders …NOT~~!!

  10. Rosa Mavica said

    Raj… that is a fantastic comment!

  11. dave said

    Good wod, did 1233m, 1112m, 1100m I think were the rounds
    Tabata plank holds were pretty difficult for me, might try them again on the weekend

  12. Travis said

    Was not looking forward to this wod going into it. My aim was to stay under 2:00/500m pace, managed to stick to 1:54-1:58 pace throughout.

    WOD 1 total = 3946m, rounds were approx 1330, 1310, 1305m from memory.

  13. Toiugh WOD, well done guys, Raj, nothing is required to be said! BAM!!!!



  14. Raj said

    BAM !

  15. Laila said


  16. Nick D said


  17. Elle said


    How blessed am I to be the only one to have trained with the Great One today…

    Awesome post “Mr face of The Cell” 🙂
    (that deserves my home made pasta 🙂

    Boy am I now looking forward to tomorrow morning….! BAM!

    Elle 🙂

  18. Raj said

    Haha. ” The Raj ” repeats this again. ” you all are fckin awesome “. Appreciating the love !!!!!

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