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Saturday 29 October 2011

Posted by The Coach on October 28th, 2011

Back Squat
5 x 40%, 5 x 50%, 5 x 60% of 90% of 1RM

Post loads to comments

21-15-9 rep rounds for time of:
50kg (35kg) Thruster
Hand Release Push Ups

Post time to comments

“Life, in all ranks and situations, is an outward occupation, an actual and active work.”
W. Humboldt

CrossFit Radio – Episode 194 (MP3)


16 Responses to “Saturday 29 October 2011”

  1. Laila said

    Dave, I’m heading to the Warehouse at 10:30 today to do today’s WOD (i.e. Fran’s sister, “Jan”). 🙂 I don’t have your contact details but if you see this and you’d like to join me, come on down.

    And for anyone else interested, Maggie and I will be WOdding it out at 10:30 at the Warehouse. Come join us if you’re keen. $10 for entry. My contact number is 0412 593 042.

  2. Dave said

    Damn only just saw your message sorry. How did you go? They have all the necessary gear?

    • Laila said

      Hey Dave, they have metal plates only, so there’s no dumping, but for this WOD it was fine. It was no problem taking the bar from the floor or placing it back down. Maggie and I found a spot of floor to work on. There’s not a great deal of room but enough to get by. The regulars were quite happy to share and answer questions about the equipment.

      We are definitely spoilt at the Cell! 🙂

      They close at 6:30pm today. Get down there and smash it out! 🙂

  3. Maggie said

    “Frontline” at the Muscle Pit with Matty G.

    Warm Up: Sprints & Mobility

    Then 30 secs on each of the following, as many reps as possible for 3 rounds:

    1 Round =

    6kgs Ball Throws, against wall
    Split Box Jumps
    Seated Arnold Press
    Power Band Rows
    40kgs Prowler
    Rest, 30 Secs
    Power Band Bar Twist
    24kg Russian KB Swings
    Rope Slams
    50kg Trap Bar Deadlift to Heel Lift
    30m Sprint through tyres and cones
    100kg Sled Pull
    230kg & 180kg Tyre Flips
    Power Band Sprints
    1 arm Dumb Bell Get Ups
    20kg KB Towel Curls
    Powerband/Dumb Bell Raises
    Lying Leg Raises
    Power Band Knees to Elbows, running
    12kg KB Box Sqauts
    Ball Slams


    Today’s WOD at the Warehouse with Laila 🙂

    21-15-9 rep rounds for time of:
    17.5kg Thruster
    Hand Release Push Ups

    Time: 3:52

    Felt like a fish out of water at the Warehouse!!

    Have had an awesome morning of training with some awesome people!! Thanks Matty G & Laila for WOD’ing out with me today!! 😉

  4. Laila said

    Hilarious walking in to the Warehouse. Maggie & I didn’t know what to do with ourselves in a “normal gym” environment. We warmed up on a treadmill…it’s been ages since we’ve been on one. There was more giggling than running 🙂

    So the question of the day for me: is “Jan” anything like her sister “Fran”?

    Don’t believe the rumours that Jan is easier or that it takes less time to do her. Jan plays hard to get!!! Jan, with her extra few kilos, proved much slower on the thrusters and just when I thought her HR push ups would be a breeze compared to her sister’s pull ups…oh no! I’ve always had a soft spot in my heart for Fran, and as it turns out, although Jan hurts more, she’s alright too. Could happily give her a go again in a few months.

    WOD as Rx’d: 7:26min

    Met a lovely guy at the Warehouse. He has been researching Crossfit and was curious about the Cell. He has seen the Cell on the web and was keen to know what it’s all about. He stuck around for the WOD, called 3,2,1, Go for us and timed us AND he got right in there with us, encouraging us through every rep! Donny, you’re a legend! Great meeting you and I hope to train with you soon. Stef & Jase, you may hear from Donny soon. He wants to know more about the Cell.

    There were no stations free before the WOD to do my strength work, so I did it after the WOD. Yeah nah, not a good idea. My arms were fried!
    Wendler Press 1:3
    33/5, 38/5 43/0 (2 attempts at 43..both failed…called it a day) 🙂

    Thanks Maggie for an awesome morning!!!!!

  5. Maggie said

    So funny but so good!!! Thank you! x

  6. You two young ladies just need to settle the f*ck down ok you are outta control 😉

  7. Laila said

    Wanna come train tomorrow Batterup? There are PLENTY of benches!! 😉

  8. Dave said

    Maybe he’ll change his name to KingofthePecDeck?

  9. Maggie said

    Laila what are we going to do tomorrow!!!!!!!!????

  10. Dave said

    They’re trying to ban running around in parks so that won’t be an option soon

  11. Jeff L said

    My CHOGM day. 0830 leave for the beach. 1200 arrive back at the barracks. 1315 go to the Leighton Tunnels (well worth the visit) for a special viewing. 1615 Matilda Bay for afternoon coffee. 1730 KO.

    Jealous Jason?

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