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Posted by The Cell on February 22nd, 2012
WOD
“THE COMPLEX”
6 rounds of:
Deadlift, 6 reps
Bent Over Row, 6 reps
Hang Power Clean, 6 reps
Front Squat, 6 reps
Push Press, 6 reps
Back Squat, 6 reps
Increase load per round.
Score is cumulative load.
WOD Demo – Jase (with some push ups thrown in)
that photo is MINT! Go Trav !!
you really do sit pressing refresh don’t you batty:-)
i am one to talk!!
great photo
there’s nothing wrong with hitting refresh
I am sure there is more then a few of us who do it!
Sicko’s – I will Laila to the RSI Refreshing Crew – she must be busy today!
lord its like an intervention session
and yes>….. i do it too
Don’t you people have anything better to do?? Haha!
Never!!
Don’t knowanythingthentrainingat the cell!
If you actually readthis put yellow as a reply!
Yellow?
Yellow
definately doesn’t handle lots of replys well!
I was having a conversation with a friend today about how we feel just before going to the gym/crossfit. My friend said something along the lines of “like I am going to work” ie had to work him self up to go. I replied “I am excited and almost giddy!”
I would like to get people’s thoughts on this?
depends on teh WOD Steeny.. like the this one.. I know its gonna hurt, but i’m looking forward to it cos i like barbell work… at the same time i’m dreading it… cos i know its gonna hurt.
Last time i did some thing like this i felt like complete shit afterward and it took me ages to recover. but you keep coming back cos you know it makes you better.
Having said that.. i can feel my attitude changing.. previously i dreaded running. Now, because i haven had the time to practice my running after teh run clinic i’m glad i get teh opportunity to practice.
I dont get super excited usually.. cos i see the WOD before hand and plan for it as much as possible. I try and visualise how i’m going to go and look at my previous performances to set my weights, guess my times etc. But i do look forwad to teh ITP WODs now… cos i have no idea what i’m in for
Most days I get excited about going to training and miss it on my rest days. On the off day where I’m not feeling it I think about how bad I would feel if I didn’t go.. this is always enough motivation to get me out of bed!
I also get asked fairly regularly why I don’t go to a gym that’s closer to where I live. I mention the quality coaching and awesome people and most people find it hard to grasp as their idea of a typical gym is nothing like The Cell! Does anyone else get this?
As for the photo, it was during a wod I both want to forget and remember for different reasons! Didn’t even realise it was taken!
I Get asked about the cell a bit now too… I think my favorite response so far was something like
” what? You go to gym the doesn’t have air conditioning ???? Don’t you like get all hot and sweaty and stuff?”
I was sorely tempted to utter words like ” harden the f@&k up princess” but I was good and didn’t
Sorry Trav, I just swooped in and snapped away.
Sensational pic Carole…impressive!
Thanks Bliss. This one might make it on the gym wall of fame! How’s things?
Steeny,
I have found my happy place with my weight training, running and nutrition – Haven’t felt this good in yeeeeeeeeaaarrrrrs!
The alarm goes off at 0440 and I get out of be no dreading it – but looking forward to it. I am not one of the of refresh crew – but I can appreciate those who do. I kinda like the unknown!
However – I did oversleep this morning and as my punishment I will be doing 20 Burpees on the half hour at work until I do my handover at about 0300.
I haven’t seen you thrive like this in years. You rock my world Gampfer!!!!
Now come home, I can always help with your punishment
…what? Too much??? 
Laila.. just remember this is a public forum
I’m in the giddy crew!
I’m never going back to a regular gym. I love The Cell. There’s no place I would rather be.
Agreed… Love the pic.. a sanap shot in time that shows determination and power
regarding the WOD.. i havnet done it before… but this is gonna be brutal isnt it?
Photo by Pilling
Bloody awesome photo! Nice Carole
Thanks Laila!
im gonna go to red dot tomorrow
get a “my family” sticker
put it above my cell sticker on the back window for the car….
nuf said !
Love it Batty!
Nice Batty, but I think those Family stickers that are everywhere on the backs of cars these days are another thing that should go on the “We don’t do at The Cell” list!
Jase
I agree Jase! Those stickers along with the “baby on board” signs.
Yeah!!!! They shit me !! Like I’m ganna drive any better cause you got a kid in the car !!! Wtf
As a punishment for using my snooze button this morning – I will be doing 20 Burpees on the half hour at work until I do my handover at about 0300. That will learm me! Starting at 1830.
Good man
Silly man! Got stuck talking to site guys an now, I am 60 burpees behind! Bugger!
OK next time more thoughts need to go into my punishments for myself! Nuts is this. I have caught up now, 180 done.
Note to self, burpees kept you awake but you still owe me 60!
Did you get em done?
Well done, that’s a very harsh punishment, but I bet it will work!
I think you’re a little mad joe.. i mean burpees on night shift?
but i guess whatever keeps you awake.. lol
Just had to late cancel my 5:30am tomorrow morning (Thurs)…i.e that’s for this WOD above…an awesome WOD!! Get in quick if you’re keen.
Thanks for all the awesome comments guys. Makes us blush!
Jase
sooooo frustrated with my injuries and body right now
but listening to my coaches (and my body) and backing off a bit
WOD today
recovery 5km Row (two legged normal), 22:40
Key to being an exceptional athlete is listening to your body and knowing when to back off. It’s as imperative to your goals as your strength training, endurance training and mental training. Batty, you shouldn’t be hard on yourself, you should be celebrating your strength in being disciplined enought to back off when required. This is not easy! I’m proud of you
I’d just like to point out that the Crossfit Open WOD will be released in about half an hour..
I’m not even registered.. but a little excited to see what its all about…. and yes i am volunteering to help on sunday
I havent gotten my camera out for a while.. Might bring it down and see if i can get a few shots
228.5 kg
This was tough. I went too heavy and couldn’t maintain unbroken sets. Dropped the bar a few times. Struggled mentally with this one. Luckily Mitch talked me down from attempting to start with 40kg. Seems I was a little delusional at 5:30 this morning
you did awsome tony
Thanks Michele. I kept looking of and you were all just powering through it.
Well done Tony! Complex’ (or is it complexes?) are tricky like that…go too heavy to start with and it can mess you up for the rest of the WOD. There fun but..
P.S. Great to see you posting. Really missed seeing you around and am really happy to see you back again. You might be one of the quieter athletes at the Cell, but your efforts speak volumes and you are always an inspiration to me.
*They’re* fun but…grammar nazi
Thanks Laila. I really appreciate that. Awesome effort with the burpees today.
Completed Workout 1 of CF Sectionals today.
7min AMRAP burpees = 100
Gave it everything. Huge thanks to Stef and Mitch for judging and cheering. Encouragement really helped in this WOD. Thanks to Dan & Donkey for the opportunity and the encouragement also.
OK! you are back to Mrs Awesome ….
100 … really … your rock !
You should have seen the Emperor and Sinnamon!!! SS looked like he could go all day…effortless and smooth and Sinnamon was gutsy and showed no mercy! They rocked it!
thats fair movin Laila.. well done
f***!!!! thats all i have to say about that:-)
Awesome effort Laila that is impressive! Are you doing it on sunday too?
That’s mega impressive, Laila!
WOW! 54 comments, you guys are out of control today!
Thank you for the compliments for The Cell guys, we all put a lot in!
Your coaches are proud of you!
Joe G – Your an animal!
Laila G – Solid this morning! You did exceptionally well! A great score!
Mitch just keeps moving! I will give it another go on Sunday also, my plan is Thursdays and then potentially Sundays, depending on what the bod says… Either way I am there Sundays supporting our athletes, judging and coaching!
SS
hey, someone posted a result of 140 !!
thats a FULL burpee every 3 seconds … EEEEEKKKKK!
where do we see results??
The full leaderboard is here: http://games.crossfit.com/leaderboard
Thanks mel
Well done Laila !!! Bam !! Far out.
Batman – u were very upset today. Remember there can be one Spartan , Rest up and u will be back. I’m glad Stef gave our team at 6.30 a bitch slap yday. Made so much sense and glad u listened. Thank u Nazi Stef !!
Trav – Awesome pic !!!
Tony – well done!! Good to see u not give up , however if Stef was coaching u I’m afraid ur membership Would have been cancelled. Hell he would have refunded all ur money back !!!! Hahahahaha.
WOD today – 190 kg. cod have gone heavier. Jus listening to Stef ….. Jus saying
!!!
Result for this WOD :182.5kg
I was aiming to finish on 45 kg, but didnt make it. got up to 42.5
Another weakness exposed… or should i opportunity for improvement discovered
I need to work on my rack position. Holding the weight in the rack position whilst front squating needs work and controlling the bar out of and into the position on the push press needs work.
Everything else was fine, but the bar got dropped a few times in the last 2 sets
CF Games Workout 1
7min AMRAP of Burpees
115reps
Niiiiice!
Did u do it at the cell or did u video record it? Or was it just a warm up for Sunday
Yeah I did it at The Cell. I was talked into it by Rhys and Adrian. 200m run a few squats and away i went! I can’t make Sunday and i am not too sure for the next two, but i should be ok after that!
nice work