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Friday 30 October 2009

Posted by The Coach on October 29th, 2009

1. Back Squat
5-5-5 reps
2. Press
3-3-3 reps
3. Deadlift
3-3-3 reps

Finisher: ?????

Today is a strength day. Rest 1-3 mins between sets and long enough between movements to warm up for the next one.

Post loads to comments

30-Day Paleo Challenge
Well done to all The Cell crew who took part in the 30-Day Paleo Challenge. We’ve seen some awesome results and many have changed their lives for the better simply by altering what they fuel up with. Keep it up guys and feel free to keep posting your food intake. The support is, as always, ongoing.

Vita Coco
There has been significant interest in this product. We are very happy to announce that after some outstanding work from one of our athletes, George of Ready, Chef, Go, The Cell will soon be stocking Vita Coco Coconut Water.

Racing Flats
For all those who are interested, Jim Kidd has Asics racing flats on special at the moment. They have Men’s, Ladies and Kids. I picked up a pair of Hyper XCS for $49.95 and a pair of Outback XC for $59.95

Carl CFE & Fi CrossFit North Queensland hitting up Back Squat day


17 Responses to “Friday 30 October 2009”

  1. Chanel said

    Hilarious 🙂

    See you guys at training next week!

  2. Biljana said

    Hey stranger…looking forward to catching up soon!! 🙂

  3. graeme said

    hey chanel – 630 rehab class hasnt been the same !!!

  4. michelle said

    Sorry to bail on you this morning, 0530 crew. Got called in to work at 0300 😦 Will WOD this one at the globo gym later on today.

  5. Chanel said

    Aw, nice to know I’ve been missed! Don’t worry Graeme – I’m still rehabbing it!! 😛

  6. andrew said

    michelle I bailed as well as I did something to my knee a couple of days back and I had session with stef y’day on my OLY lifts which must have aggravated it a bit..i am looking to do the 10 RFT of PU’s & dips outside my place. lets see

  7. Pete Yeates said

    Warm-up = Skipping, 100m run, Squats, Mobility drills, Glute activation, Push Press practice, Back squat x 5 @ 20kg, 40, 60, Press x 3 @ 20kg, 30, Deadlift x 3 @ 40kg, 60.

    Back Squat 5,5,5 @ 65, 70, 75kg

    Press 3,3,3 @ 40, 42.5, 46kg (PB)

    Dead Lift 3,3,3 all @ 100kg

  8. gus said

    wasn’t the same without andrew and michelle there! haha

    back squat:
    5-5-5: 70-80-91(pb)

    3-3-3: 30-40-42.5(pb i think)

    3-3-3: 100-110-120 (i deadlift better in the arvo i think, not sure why)

    finisher: 25 burpees

  9. gus said

    oh and it was good to see numbers again! stop being slack and train more 😛

  10. Vicki said

    WUP: Some skipping, running and squatting.

    BSQ: 26.5 – 36.5 – 41.5
    Press: 16.5 – 21.5 – 26.5
    DL: 36.5 – 46.5 – 56.5

    🙂 Haven’t lifted anything remotely “heavy” for five months so this was the best I have done strength wose for a long time. Also a Cell PB for deads tho I have done 65’s at home.

    Finisher was 25 burpees – just under 2 mins.
    Good fun today.

  11. Br3nd4n said

    I’m on a boat 😉

  12. Jane said

    Warm up
    2 x thru’
    Skipping practiced double unders managed 9 in a row that’s a first 🙂
    Run 100m using Pose technique (need to watch my wobbly arms)
    Air Squats

    Back Squat
    3 x 5
    40kg across all sets, Stef slightly changed my technique so worked on form rather than lifting more

    3 x 3
    25 / 30 / 32.5 (PB) 🙂 only just managed this last set

    3 x 3
    55 / 65 / 75 (massive PB)my previous best was around 65

    25 burpees in 1min 5secs

  13. The Cell said

    Warm up:
    Rowing and skipping – double unders and technique work

    Bar work – working on Thrusters and clean form.

    Then: FOR TIME:
    50kg squat cleans, 15 reps
    GHD sit ups, 30 reps
    Box jumps, 30 reps
    Muscle ups. 15 reps
    2 x 20kg KB push press, 30 reps
    Double unders 30 reps
    50kg Thrusters, 15 reps
    Pull ups, 30 reps
    Burpees, 30 reps
    100m walking lunge with 20kg plate overhead




  14. andrew said

    Did y’days WOD ie 10 x RFT of 10 PU’s & 10 dips

    17 mins something

    Dips were a bit crappy towards the end and the form police would have shut me down. Pull ups were getting split into 3’s & 2’s at end

    Knee a bit better now – I need to change out the in house physio as all she did this morning was to say not to go to the gym and rolled back over to go to sleep..

  15. Steve said

    hey stef was that the final wod from the 2009 games?

    looks pretty similar anyway…

  16. Adam Piller said

    back squats 5,5,5 – 100,120,140 (last 2 reps on 140kg were a touch shallow but coach said the first 3 were plenty deep enough so all good)

    press 3,3,3 – 60,62.5,65 (failed on third rep of 65kg)

    deadlift 3,3,3 – 160,180,200kg (felt strong, no disc issues)

    25 burpees for time – 51 seconds

    Steve – it is very similar, i believe the squat cleans were 70kg at the games and lunges were 300feet which ends up being about 92m rather than 100m.

  17. Rhys said

    BSQ 5,5,5 – 40,50,70
    Press 3,3,3 – 30,40,50
    Deadlift 3,3,3 – 60,70,80

    All PB’s which is the fun in being new. I celebrated by doing the CFE site Swim but added a practise tread water.
    100 WUP
    5 mins tread water in Overalls
    500m in Overalls 13.30
    200 cool down

    I was laughing most of the way because the pool attendants were ready to jump in after me haha.

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