Thursday 23 December 2010
Posted by The Cell on December 22nd, 2010
“The Cell Inmate #546”
For time:
Pull Up, 60 reps
Ring Push Up, 60 reps
16kg American Kettlebell Swing, 60 reps
16kg Kettlebell Push Press, 60 reps
GHD Sit Up, 60 reps
60kg Deadlift, 60 reps
15ft Rope Climb, 6 ascents
16kg Kettlebell Snatch, 60 reps
Burpee, 60 reps
Double Under, 60 reps
Post time to comments
Compare to 28/08/2010
Thank you all for an amazing 2010. Have a very Merry Christmas and a happy New Year. We’ll see you all back at The Cell on Monday 03 January 2011.
The Cell Team
Jono getting the job done
Wish i was home to do this WOD, love to see how much i have improved since August.
Enjoy….
I wish you were here too Ash…I need another witness.
I’m particularly looking forward to the double unders at the end…what a way to finish the year!
You’ll finish the year strong bliss!!!
Are you still posting WODs over the chrissy break jase??
I WILL BE DOWN IN THE AFTERNOON TO SLUG THIS OUT ALONGSIDE THE ARVO ATHLETES.
BUT FOR THOSE OF YOU THAT I DONT GET TO SEE BIG HUGS, STAY SAFE AND HAVE THE BEST CHRISTMAS, NEW YEAR EVER.
SX
PS. BELLA SAID “BIG LICKS TO EVERYONE”
bugger I’m off to Rottnest and can’t slip a class in would have loved to have done this one again (I think) it was brutal but brilliant
Happy Christmas Cell coaches & athletes have an burpelicious time
STORM SAID THAT, NOT ME. I may be there.
Adrian
been real busy with work in the last month and my training has suffered, but i aint gonna miss this one tomorrow
i know my time to beat from the last (and only) time i attempts this sucker …. bring it !
No WOD’s will be posted Ben. We’re taking a break and planning for next year. You could delve into our archives and grab 10 days worth of WODs from there. That could get interesting
Jase
Warm up: 800m row, a few reps of each movement
WOD as Rx’d
Time = 38:16
PB by 2:30 or so, happy with that! It felt harder than last time, though – probably because I was moving faster. I tore my hand open on pull up number 5, which made the rest of the workout interesting.
It was really awesome training alongside the 0530 crew this morning: Jase R, Jonno, Laila, Joe, Vicki and Pete F (and coach Stef)- everyone put in 100% and still had the energy to cheer each other on. Great stuff!
33 burpees completed.
W/up – 400m row, 400m run, mobility
WOD:
Pull ups, 60 reps (red band)
Ring Push ups, 60 reps (30 Ring p/ups on knees, 30 push ups on toes)
American KB Seing, 60 reps 10kg
KB Push Press, 60 reps 10kg
GHD Sit ups, 60 reps
Deadlifts, 60 reps (42.5kg)
Rope climbs, 6 ascents (scaled 5:1)
KB Snatch, 60 reps 10kg
Burpees, 60 reps
Double Unders, 60 reps
Time: 37:39min
OOh, this WOD is delicious!! Nice end to the year. I just about crapped myself when I saw Jonno doing box jumps. Thought Stef was adding exercises along the way. Phew! A real sense of teamwork from the 0530 crew this morning, awesome effort from all.
If anyone else finds the thought of not training at the Cell for the next 10 days daunting and is suffering Cell withdrawls, Joe and I will be at Cottesloe Beach training and would LOVE you to join us. I was thinking we could pick a WOD from the archives as Jase recommended and hit the beach with it. Anyone in?
I’ll be training most days over the break Laila. What I’ll do is throw it open to anyone via Facebook to come down and join me. It wont be a coached session, but it will be FREE!!!
Payment in blood and sweat! 
If you’re not on our Facebook page guys, get on it. Stef will love you for it
Jase
“OH SWEET JESUS!”
Warmup – 400m row / 400m run then mobility
WOD:
Pull ups, 60 reps (purple band)
Ring Pushups, 60 reps (Scaled to On Toes)
American K/B Swings, 60 reps 16kg
K/B Push Press, 60 reps 16kg
GHD Sit ups, 60 reps (Scaled to Floor Situps)
D/lifts, 60 reps (60kg)
Rope climbs, 6 ascents (Scaled 5:1 progressions)
KB Snatch, 60 reps 16kg
Burpees, 60 reps (this is where the Oh Sweet Jesus came into play
Double Unders, 60 reps (Scaled to Singles)
Time: 48:32
Thanks for the motivation at the end crew, the help thru the Burpees & Skipping was/is greatly appreciatedare!
I hope everyone has a great and well deserved break, see you all soon.
Oh, I am so all over that Jase! Thank you! Will be keeping my eyes on FB then. I have plenty of bloody and sweat to give! Bring it! Great opportunity for me to practice my rope climbing. I might just achieve that goal of climbing before the end of the year…woot woot!!!
thank you to the Cell coaching team & fellow athletes, its been an incredible, full year.
Im back in perth soon, so would love to catch up and train any day at cott. FB account was hacked jase, and now im sympathising with stef’s camp out of fury with fb…okay if i txt you when i return?
Big hugs to everyone i’ve had the pleasure of training with.
Much love and christmas cake, mary-anne
Jason Riseley, this Friar’s Balsam had better help my hands, because applying it was more painful than the entire WOD today! I cried in front of my work colleagues…
Aw Michelle, to think I was going to get some …:-)
What a freakin WOD.
Banded pulls/triple skips/munted pushes and burpess/weirdo sit up things/10kg KB etc
33:34
This was a real grinder but really quite a lot better in action than on paper. Awesome effort 5.30 crew, it’s brilliant to see how we are all forming as a collective and cheering each other on, or giving each other a friendly kick up the arse when needed (thanks for that this morning Pete – bloody rope subs!. Gotta summon the burpee god and crack these out at some stage today!
Merry Christmans all – it’s been a great year and such a privilege to train with you wonderful people and coaches.
I’ve seen a few people with these bands lately, thought I would share this news story:
http://www.smh.com.au/executive-style/fitness/power-balance-bracelets-exposed-as-a-sham-20101223-195u7.html
Jase
Deadlift
5×3
110-130-150-160-170x
WOD
“Jack”
AMRAP/20 mins
52.5kg Push Press x 10
24kg American Swing x 10
24″ Box Jump x 10
As Rx’d
Rnds: 9 PP 9 Swings
For some reason the last comment stripped some text.
It was actually 8 rnds PP 9 Swings
Yep Will, the bands are a load of frog shit
what about the paleo lucky rabbits foot that stef sold me for $100?
Warm up:
Rowing
Mobility drills
Then:
120kg Deadlifts x 3 reps every minute on the minute for 10mins
Then:
AMRAP in 20mins of:
42.5kg Push press, 10 reps
pull ups, 10 reps
24″ box jump, 10 reps
ROUNDS = 10 rounds + 6 PP
Stretch
SS
hmmm, spose i should post …
Inmate 546
60 Pullups
60 Ring Pushups
60 KB Swings 12kg
60 KB PushPress 12kg
30 GHD (beginning of the end those damn things)/ 30 normal Sit ups
60 60kg DL
3 robe climbs, fall on 4th then progressions
60 KB Snatch 12kg
13 Burpees, then
… CAR PARK OF PAIN THROW UP …
so its a DNF or Tap Out as Jase put it
Time: 58something
on one hand im annoyed on the other i went till the hurl, never been that committed to get to that point ever in my life
Biljana, thankyou thankyou for the support to get me as far as i did
same to the rest of the 530 crew
Nice Graeme…Love your work.
Have fun in Bali mate.
Graeme, that’s awesome
Amazing work by the arvo crews today. We had the full spectrum of experience and athletic ability and they were all in the hurt locker.
This WOD is a great equalizer and there’s nothing like shared misery.
Great stuff Batty. I could tell you were knackered when you said no to a post wod beer!
It’s not often that someone taps on a WOD but when they do, I know they’ve pushed themselves as far as they can go. It’s different to a DNF. Inspiring effort.
Jase
[...] Compare to 231210 [...]