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Monday 31 October 2011

Posted by The Coach on October 30th, 2011

MET CON MONDAY
WOD

As many rounds as possible in 30 mins of:
180kg (125kg) Tyre Flip, 5 reps
12lb (8lb) Sledge Strike, 10 reps
15′ Rope Climb, 1 ascent
24kg (16kg) Kettlebell American Swing, 15 reps

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37 Responses to “Monday 31 October 2011”

  1. corbz said

    Hey all. I’ve had to late cancel 6:30AM because I have really hurt my back last night playing on a bouncy castle (don’t ask)

  2. Jase said

    Hey guys

    Currently stranded in Brisbane due to the Qantas debacle. Can’t get home until Wednesday night but don’t worry, Dani our ever competant office guru has it all under control. No classes will be affected, although those in for the Wednesday early morning classes may see a new face filling in for me 🙂

    For me, it’s training with Matt Swift’s crew at CF Brisbane for the next 3 days and lots of time to work uninterrupted 🙂

    I can be contacted via email or mobile if need be but otherwise, see Dani. She knows the inner workings of The Cell almost better than Stef and I now!

    Jase 🙂

    BTW, Corb’s………….you idiot! :-p

  3. Dave said

    So you were the clown at the party corbs?

  4. Paul said

    like SPIRO with out the bear crawls MUCH better. Pebble selection will be crucial.

  5. Hannah said

    I’ve had to late cancel tomorrow 6.30 am, i’ve developed a really bad cold. 4 days without training is not fun!

    • Jase said

      Sounds like recovery time is in order Hannah. Weeks and weeks of 6 x week training is taking it’s toll. Take the cold as a sign. Rest, eat well, hydrate and sleep.You’ll be back better than ever in no time.

      Jase 🙂

  6. Michelle said

    Warm up: 400m run, CFWU (modified) x 2, mobility

    WOD as Rx’d

    9 rounds + 2 tyre flips

    Used the 178kg tyre, and although it was heavy, it was easier than the last time I used it (which was last year)!

    Great work from the 0530 crew as usual 🙂

  7. Peter F said

    Warm up: 400m run, CFWU x 2, mobility

    WOD as Rx’d, except for knotted rope

    6 rounds + 5 tyre flips

    Really happy in getting out 6 climbs on the knotted rope, most I have ever done, felt good.

    Get work morning crew.

  8. TheBattman said

    happy happy 6:30 crew, with a notable exception .. rest day, MEH!

    Firstly, Raj, Rajinator, Rajination, legend …
    popped his cherry with the rope, nice effort mate well done

    WOD 1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1
    Seated 16kg KB Amercian Swing
    Seated 16kg KB Snatch
    Seated 16kg KB Press
    Seated 16kg KB Clean
    K2E

    30:52

  9. Ash said

    Ant news on Storm?

  10. adrian said

    She weighed in under weight and then made 46 in the snatch and 65 in the clean and jerk. Said she had a few nerves which was a drama in the snatch and got a no lift on her first attempt at 65 but then went back and made it. she thinks she got silver but I believe she has to wait for the end of the whole comp to find out. Hopefully when she knows more she will post

  11. The Cell said

    I am back guys! Look forward to seeing you all very soon! I will be in The Cell this evening! Takecare and train hard!

    Great job Stormer!

    🙂

    SS

  12. Vicki said

    Ah fun! Thanks to Batty throwing down the gauntlet – those 14 rounds (+5+10 ;-)) HURT.
    Great work everyone – and a big BAM for Raj and Kelly getting up that rope.
    Better get my arse up there soon methinks.
    6.30 crew rocked it.

  13. adrian said

    Officially Storm won the silver medal in her category. She can tell the story when she gets back but she lifted 46 and 65kg and made weight comfortably. She would like to have lifted more but given that it was her first major competition in anything as an individual she did pretty well. There were other women in her category who had been lifting for more than 20 years. One of the other lifters and someone with a higher qualifying total than Storm didn’t make any lifts. That is the beauty of it, you just don’t know what will happen on the day

  14. Will F said

    Well done Storm!
    and well done Raj and Kel on the rope climbs! Like I said…just do it! I’d love to see you climb them in a WOD soon.

    Warmup
    2x CFWU, 400m Row, Mobility.

    WOD

    Slow today due to heel injuries still:
    As Rx’d except 12kg KB:
    8 rnds + 4 flips.

  15. Kelly said

    Thanks Vicki and Will, I look forward to bringing in the BIG socks next time and trying to give It a go in a WOD, thanks heaps always for the encouragement.

    Storm you are absolutely amazing, an inspiration,we are soooo proud of you and look forward to hearing all about it when you come home

  16. Ash said

    WOD as rx’d: 10 rounds
    Jade (rope pull ups): 8 rounds, 3 flips

    • adrian said

      don’t forget the first couple of rounds were on the knotted rope. before you guys leave she will be on the normal rope and doing more wods as prescribed. or else you two aren’t going………………………

  17. Laila said

    Awesome job on the rope Raj & Kelly! 🙂 🙂 🙂

    And welcome home SS!!! Yayyyy!!!

  18. Big Dan said

    WOD
    182kg Tyre Flips x 5
    12lb Sledge hammer Strikes x 10
    5:1 scaled rope climb
    16 kg KB swing x 15

    9 rounds + 4 tyre flips

    Well done Storm on the silver medal, great work = )

  19. Luke F-J said

    WOD as rx’d: 10 rounds + 3 flips

    Awesome work on the silver storm.

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