THE CELL NUTRITION BLOG
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Posted by The Cell on March 1st, 2010
WOD
“Chipper 250″
For time:
25 Double Unders
25 American Kettlebell Swings, 24kg
25 Sit Ups
Run, 400m
25 Hang Cleans, 45kgs
25 Back Extensions
Row, 500m
25 Power Snatches, 45kgs
25 Knees to Elbows
Run 400m
25 Push Press, 45kgs
25 Deadlifts, 45kgs
25 Double Unders
Post time to comments
If your brain hasn’t had a good workout trying to remember all this, you’re better than me!
Jase
Warm-up = Muscle activation drills, Dynamic mobility.
Back Squat x 5 @ 15, 15, 45, 65, 65kg.
75kg x 5(rest 10 breaths),75 x 3(rest 10 breaths), 75 x 2.
Single leg, opposite arm kettlebell Deadlift x 5 each leg @ 36kg with 20kg in other hand x 3 sets.
WOD
“Chipper 250″
For time:
25 Double Unders
25 American Kettlebell Swings, 16kg
25 Sit Ups
Run, 400m
25 Hang Cleans, 25kgs
25 Back Extensions
Row, 500m
25 Power Snatches, 25kgs
25 Knees to Chest (Just!!)
Run 400m
25 Push Press, 25kgs
25 Deadlifts, 25kgs
25 Double Unders
Time 20.26mins
Great WOD – Double unders still killing me!
WU – skipping, 8kg renegade manmakers x 15, mobility, work up to 45kg for WOD on HSc, PS etc
WOD 23:10. weight as rx’ed but DU’s were skips x 3
I still havent got my mojo back but am getting there
gus & michelle – I hope you have good excuses or letters fm yr mum(s)
Oh man, I thought I was in this evening’s class!!!!! Chippers are my favourite, too
Jase/Stef/Storm – can I come down at 1830 tonight?
And what’s happening with the outdoor sessions?
Michelle
Outdoor sessions are only December through Feb. We may start 1 or 2 a week in the evenings at Jacob’s but not for the next month due to coach availability.
And you can slot into 4.30, 5.30 or 6.30pm. Drop me a text to confirm which one.
Jase
Warm up
Skipping
Mobility drills / specific warm ups
Then:
AMRAP in 20mins of:
45kg OHS, 10 reps
Big Tyre flips, 5 reps
30″ Box jumps, 10 reps
Ring Push ups, 15 reps
Row, 250m
ROUNDS = 5 rounds (all reps unbroken)
Then:
10kg Weight vest on:
Partnered Dead hang Pull ups
1-6
X2
Stretch / foam roller
SS
This WOD looks awesome, spewing I’ve missed out
ergh, i felt like a busted arse this morning due to a terrible night sleep. note from mum pending
Athletes have asked the difference between times today, the obvious answer could perhaps appear to be when compared to someone that lifted and moved weight at a similar load that the other person simply has greater general or specific athletic ability, was having a better day today, their focus was greater, had a great nights sleep, was well hydrated, etc. The list goes on; but another answer which is also possible comes down to environmental influences. People! The heat can be devastating on measurable results, ie: time. Do not be too disheartened if your time is not to comparison of the individual athletes who trained at 5.30am this morning, training in the middle of a 35+ degree day can be hard! This is not taking anything away from individual athletes who trained in more favorable conditions, everyone will push hard, this is really all that matters! All it really says is that the elements must be acknowledged and realised that they play a major role in how one will perform. Something to contemplate…
SS
I’m looking forward do doing some WOD’s in the rain because this million degree heat isn’t much fun. Double unders when fatigued are just no fun for anyone too.
WOD with DB snatchs insted of BB
rest as Rx’d
25.53
I’ve got to second what Stef wrote. I usually train at 0530 (when I remember
), and the times that I do come down to the Cell in the afternoon heat I notice a HUGE difference. So much so that I’ve been trying to do a few more afternoon sessions to try and condition myself to the heat a bit better. Just think of how much stronger you’ll be feeling when it starts to cool down! 
Loved this WOD!!! (except for knees to elbows-wouldn’t be sad if I never had to do this again)
Really fun and really hard!
WOD scaled to 24kg.
Time = 24.04
Just 1 x WOD today
Helen x 5 rounds
400m run
21 x 12kg KB swing
12 pull ups (small orange band)
Managed this in 18mins 52secs
Have a pain in my butt that affected my run this morning – no idea what it is but I still have it now, lots of rolling tonight methinks!
Paleo Update
Just thought I would let you know that I have just started working with a nutritionist from the US who has competed in Ironman races using only paleo eating.
I am working with her for the month of March to try and get my diet honed in for the 1/2 Ironman in May and then modify/improve this if necessary for the full Ironman in December.
I’m only on day 2, but the change is pretty huge, she has me eating at least 50% of my calories as fat every day which is a big big difference to what I was doing. I am eating less than I ate before because I am not hungry – that’s a huge change for me.
I’ll keep you updated and as I learn more about this style of eating I’ll pass it on
awesome, jane – would be interested to see some examples of daily eating
i’m gonna hop back on the strict paleo after next week’s sydney trip
Jane
I’m pretty sure that’s something that came up when you were doing the 30-day Paleo challenge. I think we said then to up your fat. Good to see it’s working for you. Looks like your training is going great and you’ll be ready to smash the 1/2 in May!
Jase
Jase
Deadlift
5-5-3-3-1-1 reps
120/125/130/140/150/160x
Weighted Dips
5-5-5 reps
24/24/24kg
WOD
10,9,8,7,6,5,4,3,2,1 reps for time of:
70kg Power Clean
Pull Ups
Time: 17.47 mins
I like this morning WOD.
Michelle and Jacko thanks for the kick to jump and train while coaching. My first WOD in two weeks and it was not comfortabale, even tho I scaled weight.
But thinking about what Stef said earlier, due to stressfull things in my life(1) a very minimal amount of sleep(2) over the last 6 weeks and not bad food but very minimal food(3) made me feel very woozy and weak during todays WOD (even said thought i may have had to leave Stef a present in the chalk bucket).
But all that said WOD done gave it all I had available and thought my form was pretty good. Cant ask for more than that from myself, like I say often the mere mortals outside of our gym would still be curled up in bed crying into thier pillow.
Everyday I coach I am humbled, you guys share your life and stories with us your weakness and triumphs, I see you struggle at some things and kick ass over others.
That is life Up and Down.
Keep smiling even it it resembles a grimace….
S X
It was great to have you train along side us, Storm. And I think all 3 of us nearly had a visit from pukie
Warm up: Skipping for 5min, some squat cleans and power snatches
WOD: Modified slightly and scaled both up and down
Double Unders x 25
20kg American KB Swings x 25
Sit Ups x 25
400m Run
40kg Hang Squat Cleans x 25*
Back Extensions x 25
500m Row
25kg Power Snatches x 25
Knees to Elbows x 25**
400m Run
Pushups x 25***
40kg Deadlifts x 25
Double Unders x 25
Time = 26:09
*I wondered why the 30kg squat cleans were feeling so heavy, then realised I had 40kg on the bar. I was already at rep 14 so figured I would keep going.
**Happy with the K2E today – broke them into groups of 5 and actually had the knees coming up to meet the elbows.
***Shoulders still not feeling right, so gave the push press a miss.
This was a great WOD, really tough but I still love the chippers