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Friday 14 October 2011

Posted by The Coach on October 13th, 2011

Power Clean
3 x 3 x 70-80-90% of 90% 3RM

Post loads to comments

With a 32kg (24kg) Kettlebell, perform:
150 Kettlebell American Swings with as little rest as possible.

Score is your total rest period

Post total rest period to comments

Here’s “More than you wanted to know about rice

Margaret - Event 1, Primal Pairs 2011


33 Responses to “Friday 14 October 2011”

  1. mattyg said

    Quick out of the blocks there Margaret πŸ™‚

  2. Jase said

    GO Margaret!! πŸ™‚

  3. GO MARGO GO!!!



  4. Magdalena said

    What about Magdalena? Rodney is quite fond of that one?…

  5. Rodney – McGyver – Zerch – Blue – Rhodesian Ridgeback – VD on forearm – Maxy – Kantor never checks this website…



  6. Actually Magella, Dave is correct, Rocket Rod is one of the chameleons many disguises…




  7. Battman said

    Just seriously for a moment
    If anyone found a black camera bag at primals is most likely mine


  8. Magg-nificent !!!!

    Just saying πŸ˜‰

  9. Laila said

    I’m curious to know how we calculate our rest period. Do we count “one cat dog, two cat dog, three cat dog…”?

  10. Ash said

    WARM UP:
    400m Run
    1x CFWU

    Power Clean 2.2

    3-3-10 @ 47.5, 55, 62.5


    3x HSPU
    5x 30kg OHS
    9x Dips
    12x T2B

    Time: 6:15

    Just a few things i wanted to work on in this WOD,, OHS is a weakness, along with HSPU, so took it easy and focused on form….


    All unbroken….

    10 HSPU
    20 Sit Ups
    5 HSPU
    10 Sit Ups
    5 HSPU
    10 Sit Ups
    2 HSPU
    4 Sit Ups
    1 HSPU

  11. Dave said

    Powercleans 3.2
    3x 45kg 3x 50kg 5x 55kg – these felt great today

    Scaled to 75x 12kg american swings – total time of 5:23, incl rest of 0:25
    Then jog to iga and back for some post workout food

    Moving house using a loaned hatchback since my car is in for repairs

    • They also looked a lot smoother from where I was standing Dave! Good Work, your timing with these has also improved!

      Good work to all this morning, I like the feedback I have recieved on the structure of this WOD thus far!

      Laila, basically keep your eyes on the clock on the wall and either record your rest whilst resting, or make it a mental note, if you can, or if you have wrist watch, simply start it as you rest, and stp it when you recommence swinging.. Very straight forward!




  12. Magdalena said

    Warm Up:
    800m run, 2 rounds of: 10x Wall Balls, Lunges, KB Swings.

    Wendler 2.1 Back Sqaut
    3×5 @ 42kg, 52kg, 58kg

    WOD: 150 American KB Swings, 12kg

    Score: 15secs

    Special mention to Vicki’s effort this morning!!!! 150 swings in a row! Boom!!!

    50, 40, 30, 20, 10
    Double Unders
    Sit Ups

    Time: 5:40

  13. Storm said


    Nice time on Annie but with your double under speed and fresh legs I am sure you quite easily get that under 5mins.


  14. Storm said

    Woops did it again; me thinks I forgot a couple of words. πŸ™‚ That will teach me to do too many things at once.

  15. TheBattmanoftheTagTeam! said

    Hi Stormer, miss you!

  16. Laila said

    Maggie, sweet Annie time. There’s no way I could have done Annie after today’s WOD. I was spent. Nice work!!! I agree with Storm…you would nail Annie going in fresh.

    Ash, love your commitment to your training when you’re away.

    Strength: Power Cleans 31/3, 36/3, 41/10

    WOD: As Rx’d = 6:54min rest time

    You know you’ve done enough push ups in a week when you have to hold your pecks while doing your warm up run. Sweet Lordy! Toight!!!! πŸ™‚

    • Ash said

      Keeps me sane Laila!!

      • Laila said

        As does red wine Ash, but you chose the sweat & blood option and I reckon it’s awesome. It’s hard work training away from the comforts of your usual environment. Kudos to you and to all our members who keep up their training when they’re away from home. I was away from the Cell for a few weeks and came very unstuck. A train wreck!

        • Ash said

          Hardest part is getting up at 3am and working out in what resembles a Sauna!
          Good way to start the day though, also don’t feel as bad when i get home when i wake up at 1030 and stroll down to the midday class….

  17. Laila said

    Battman…can we play at Open Gym??? So excited!!! LOVE OPEN GYM!!!!!!

  18. KingoftheBench! said

    oh yeh ill be benching in the corner, come joing me its fun

    so excited !

  19. Laila said

    Battman…I just worked out that I have to do 162 push ups today to catch up on the challenge. I haven’t done them since day 7! Battman!!!!!!! 😦

  20. KingoftheBench! said

    ive done them every day, and my own little corner WOD’s

    IM BACK πŸ™‚ see you at 11 Mrs Awesome

  21. Laila said

    Open Gym starts at Noon tomorrow Batterup

  22. Dave said

    I’ll see if i can drop by and take some bench lessons from the King πŸ˜‰

  23. Will F said

    Wendler Strength
    PC 35, 37.5, 40.

    rest time 1.16 min with 16kg KB

  24. Black Friday 2011 Sales…

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