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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Monday 07 September 2009

Posted by The Coach on September 6th, 2009

3-3-3 reps
15-12-9 reps

Post loads to comments

3 rounds for time of:
Double Under, 100 reps
25kg Sandbag Carry, 200m
Row, 300m

Post time to comments


18 Responses to “Monday 07 September 2009”

  1. andrew said

    i make no comment on the flying sifandos but heres some inspiration for the DL’s (and this guy does 4 reps)

  2. The Cell said

    Hmmm, looking at the plates, doesn’t look like 380kgs. Still more than I pull. Time to put Adam’s vid on! 🙂 His deadlift is RAW. Totally RAW, not even any roids like this bloke 😉


  3. The Cell said

    Yes it is true, it is true… I am known as the FLYING PIG and this can be verified, I promise you! 🙂


  4. The Cell said

    When did you work at Police Airwing Stef 😉

    Let me know your thoughts on the vid people. Comments, criticisms etc. Yeah, yeah, I know, I ain’t no Spielberg!


  5. andrew said

    jason – i assume its 3 x 50kg + 2 x 15 each side ie 180kg x 2 + bar = 380kg but i always get confused as I thought plate colours were supposed to be standard but never are. his BP is quite something to behold as his levers are a big disadvantage ie long arms and he takes a very narrow grip but he makes it look easy with 250kg. he may well be on steroids (AWPC is supposed to be tested) but as dave tate says that card can only be flipped once

  6. Vicki said

    3-3-3 reps 26.5Kg
    15-12-9 reps
    16.5 kg Nice and easy.

    Post loads to comments

    3 rounds for time of:
    Skips 150 reps
    15kg Sandbag Carry, 100m
    Row, 150m
    Fun WOD – felt like I had more so in hindsight should have maybe rowed further or done 200 sandbag. Rowing was excellent this morning – finally cracked the under 2.00 thingie on the thingie.
    Excellent effort from all!

  7. michelle said

    Warm up: 1km row, mobility exercises, CFWU x 1

    Strength: Deadlift
    3-3-3 70kg-75kg-80kg
    15-12-9 @ 62.5kg

    WOD: 3 rounds of
    100 Double Unders
    200m Sandbag Carry (15kg)
    300m row

    Time = 17:16

    Great video, Jase. I reckon you should have played the last bit as they’re all running to the finish line in slow motion, with the soundtrack to Chariots of Fire playing 😉

  8. gus said

    3 x 110-115-120

    then 15-12-9 @ 80kg

    wod: 3rft
    150 skips
    200m sandbag carry 20kg
    300m row
    = 20:59

    lower back really tightened up after the deadlifts so it made the wod a bit uncomfortable. probably just need to harden up!

  9. stef said

    I was impressed with your consistant form this morning Gus. Everyone did really well! Will, you were firing this morning, with a time to beat as prescribed of 14.50min. That is awesome, I came close, only a few seconds behind you but you nailed those double unders bro! Great work! This one looked easier on paper, then again the majority do! Good form by all this morning and a couple of PB’s on those deadlifts!

    Warm up
    Airdyne 7mins +
    Mobility movement work +
    Sled pushes over 15-20m distance – progressively add weight, then get to a weight at about 85% of that 20m distance and perform 3 sets at that weight. Got to 105kg.

    Fatbar deadlifts today and attempted to maintain an overhand grip as long as I could


    15-12-9 @ 91kg

    Then WOD – AS Rx’d
    TIME = 15.04min



  10. Adam Piller said

    forget the plates people, the flex on that bar says it all!! the bar is past his knees before the plates leave the floor haha.

    i dunno about you but i am wondering how heavy one could go by hitting the needle…HARD!!

    will have to ramp up the food today in prep for tonights deads then!! roast pork going down a treat as we speak!!

  11. Adam Piller said

    coaches, the september gallery is looking pretty bare and we are 7 days in!!

    where’s all the blood, sweat, tears, and flying coaches!! BOOM

  12. stef said

    If you are kept in anticipation then we have succeeded in our process of action. Be patient little one, you will recieve what you wish for… Until then; Harden up and get to the affiliate gathering on Sunday!

  13. Pete Yeates said

    Warm-up = Mobility drills, Row 1k, CFWU, Deadlift x 5 @ 40kg, 60, 90.

    Deadlift 3, 3, 3 @ 100kg
    Deadlift 15, 12, 9 @ 80kg

    WOD as Rx’d = 17:23

  14. Calen said

    First CrossFit workout ever after being converted to the CrossFit way.

    Mobility stretches, 2x Burgener warmup

    Box Deadlift: 3x 100, 140, 150 (was unsure how the box would go so started a tad light)

    Then 90 for 15, 12, 9

    WOD: 16:02
    Used 1kg dumbells for double unders as I didn’t have a skipping rope
    Used 2x 12.5kg dumbells held on my shoulders as I didn’t have a sandbag

    Great workout, was v happy with it being only 62kg and my first CrossFit workout, can’t wait for more.

  15. Storm said

    show me some blood sweat and tears tonight and i will get clickn… Babaoom

  16. Storm said

    woops BABOOM

  17. Adam Piller said

    it will be like “SAW 6 – there will be sweat”

  18. Adam Piller said

    180,190,200 – usually throw the belt on around the 200 mark but didn’t tonight thanks to some great coaching by Storm!!
    Then 15,12,9 on 120kg

    Wod as rxd – 19.55mins. This was killer after the deads!!

    Good work Graeme smashing it out with the knee brace and weight vest

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