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Monday 24 October 2011

Posted by The Coach on October 23rd, 2011

MET CON MONDAY
WOD

1. As many rounds as possible in 10 mins of:
25kg (17.5kg) Sandbag Get Up

Post reps to comments

Sandbag Get Up

Rest 5 mins

2. As many rounds as possible in 12 minutes of:
Hand Stand Push Up, 3 reps
Pull Up, 6 reps
32kg (24kg) Russian Kettlebell Swing, 9 reps

Post time to comments

Our own Cell SeniorΒ Coach, Storm, heads off tonight to represent Australia at the International Weightlifting Federation World Masters Championship in Limassol, Cyprus. We are extremely proud of Storm and wish her the best of luck and good lifting. We’ll keep you all updated on her progress and post the link to the live feed when it becomes available.

Crush it Storm!

Storm - Post WOD, CrossFit Games Australian Regional 2011

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22 Responses to “Monday 24 October 2011”

  1. RAJ said

    GO STORMER!!!!!!!!!!!!!!!!!!

  2. Dave said

    Smash it Storm πŸ™‚

  3. Michelle said

    Go Storm!!!! Woo hoo! Have an absolute blast πŸ™‚

  4. Laila said

    Great pic Stormer. Have an awesome time!!!! Good luck πŸ™‚

    And how’s the WOD already?!?!?!?!?! Sweet Chesus!! LOVE IT!!!!!!!!!!!!!! LOVE IT, LOVE IT, LOVE IT! Counting the hours ’til training tomorrow. Can’t wait!

    SANDBAGS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! πŸ™‚ πŸ™‚ πŸ™‚

  5. michele said

    masters shmarsters!!! knock em dead you old boiler!

  6. Ash said

    Wendler 2.4
    Back Squat
    5-5-5 @ 45, 55, 65

    Rest 2 mins

    1, AMRAP Unbroken Bench Press
    70% of BW: 57.5kg
    Reps: 31

    Rest 3 mins

    2. AMRAP in 10 mins of:
    10kg weighted sit up to thruster

    71 reps

    Rest 5 mins

    3. As many rounds as possible in 12 minutes of:
    Hand Stand Push Up, 3 reps
    Pull Up, 6 reps
    30kg Russian Dumbell Swing, 9 reps

    Rounds: 11 flat.

    Bench Press was a challenge from a mate, rest of the WOD from The Cell….

    • Storm said

      Hey Ash keep up the training you will need to carry me a bit as I will have only had a week of speed work up my sleeve prior to comming home after months of too much weights hehe.
      Sx

  7. Storm said

    Cyprus here I come……

    Thank you to everyone for thier support over the last few months I was so chuffed when so many of you came and watched me lift back in August at the WA Champs it was awesome.

    Jas and Stef thanks for The Cell and what it gives to me equipment wise and mentally.

    As you all know I love the sport and get alot out of not only the physical but mental challenge it throws at you, I immensly ejoy the coaching side as well and strive to learn more and be better so you all can be better Oly Lifters.

    I will have a travel buddy going to Cyprus with me and that is Maryanne (Thanks Chick) who also has a love for Oly Lifting. This has been a great mental assett as standing on the platform in front of 1 or 600 people is quite nerve racking, exspecially as I have always played team sports and never competed till now as an individual.

    There are a few other people besides you lot that I owe a big thank you to who most of you will not know. Jay and Grace for letting me train with them for a while, Jay gave me some coaching and training alongside Grace is always great, she is also competing in Cyprus in the 55 to 60 age group and is a fantastic lifter, always inspires me just like McGyver.
    Over the last three weeks Maryanne organised for me to train at Challenge Stadium under the experienced eye of Brendan Kennedy, he has tided up and tweeked my form (in the short space of time he had)which has seen my lifting become a bit more mature. Thanks it has been great training with his guys and having thier encouragement and support.

    A big hug and thank you to Adrian my brains trust and better half, who keeps calm and focused when I am can’t picture the end game. x

    See you all soon
    Sx

    • Elle said

      Best of luck Storm – you will be amazing!!
      Looking forward to hearing all about your experience when you’re home – smash it!

      Big hugs to you (& Marianne!)

      Elle & Dan πŸ™‚

      xxx

  8. Caroles Special #2
    AMRAP 20 min
    20 10kg Medball Russian twist
    20 10 kg Medball situp to wallball
    20 ring row
    20 34kg bench press

    4 Rnds 16 twistsΒ 

  9. Big Dan said

    WOD 1 AMRAP in 10 minutes
    20kg sandbag getups = 66

    WOD 2 AMRAP in 12 minutes
    3 x 17.5kg dumbell shoulder press
    6 x pullups with red band
    9 x 20kg Russian KB swings

    9 rounds plus 3 presses and 6 pullups

  10. Christy said

    Good Luck Storm πŸ™‚

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