The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

    Movember 2011
    Tue 01 Nov to Wed 30 Nov 2011

    Sleep Seminar
    7.30pm Wednesday 09 Nov 2011

    REX Affiliate Cup
    Sat 12 Nov 2011

    FREE Open Gym
    12pm - 3pm, Sat 19 Nov 2011

    Real Fitness Standards Grading - Level II
    Sat 03 Dec 2012
    No Classes This Day

    These dates are subject to change

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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.



  • © The Cell - Real Fitness and www.thecellfitness.com.au, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Wednesday 18 November 2009

Posted by The Coach on November 17th, 2009

Run Drills
Ball of foot hops with forward lean 3 x 3
Wall Drill: 2 x 10 each leg
Exaggerated Foot Pulls: 2 x 10 each leg

Run Throughs
2 x 30 secs @ 94-96 cadence
1 x 2 min @ 91 cadence

WOD
5 rounds for time of:
2 x BW Deadlift, 3 reps
Double Under, 20 reps

Post time to comments

Advertisements

13 Responses to “Wednesday 18 November 2009”

  1. Pete Yeates said

    HaHa mush mush GusMan.

  2. gus said

    haha mint! that was fun. i’d like it prescribed in a wod but i suppose then i’d have to bring enough crazy petes for the whole class 😛

  3. Adam Piller said

    Woohoo deadlifts

  4. Lauren said

    Hey Guys!

    Norwest Crossfit WOD – (That’s right, 3am perth time WOD! and still jet lagged!)

    5 rounds for time –

    5 x Handstand Push ups
    5 x Cleans (Squat clean)
    5 x Ring dips
    200m Run

    Scaled for me
    – 3 plates HSPU
    – 30KG Squat Clean
    – RB Ring Dip
    – 200m run.

    TIME : 14.48

    OUCH! CAN’T WAIT FOR TOMORROW!

  5. Vicki said

    A new mode of transportation … Drive the Gusman today! Fill up with Bacon.

    POSE.
    Skipping, KB swings, mobility.

    WOD:
    36.5 DL
    60 single skips
    3:43.

    It was a sauna in there today!

  6. Adam Piller said

    wod as rxd 4.23mins

  7. Pete Yeates said

    Warm-up = KB swing practice, Mobility drills, Skipping, POSE running drills, Deadlifts x3 @ 60kg, 80, 100.

    WOD = Scaled the DL to 105kg

    Time = 3:04

    Phenomenal work from Adam for going as prescribed this morning.

  8. michelle said

    Warm up:
    Cycle 20km to the Cell in the rain, skipping practice, mobility, POSE drills, DL 35kg x 5, 55kg x 5, 75kg x 3

    WOD: Scaled to 85kg deadlifts(just under 1.2 x BW)

    Time = 4:27

    Then did some pull up practice.

    I’m not really that happy with my performance this morning. The double-unders SUCKED!! Even Buddy Lee’s magic rope couldn’t save me.

    On a side note, I had a bit more of a play with the rope when I got to work, and shortened it a bit before getting 44 consecutive reps, which is a PB by about 12 🙂

  9. andrew said

    Hanging with the 06:30 crew today as had a felxibility session with Dr Stretch at 07:15

    WU – skipping, mobility. OHS

    Pose stuff

    WOD – 140kg DL and single skips. 06:40

    Hadint done DL’s this heavy for a while but wasnt too bad

    I Fear No Man, But I Fear My Workout. If I Don’t Fear My Workout Then It Isn’t Hard Enough!

  10. Will said

    Warmup: Mobility, Skipping, KB Swing Practice
    Pose Skills

    WOD: 50KG DL, 7.39…Still leaning how to double under, I managed one set of 20 reps unbroken which I was very pleased about.

  11. gus said

    was going to do tuesday’s wod today.. in fact did 1 round.. but heart really wasn’t in it and my hand wound from last week started bleeding again so i called it quits

    my recovery seems to have been poor for the last week.. soreness from workouts lasting longer than usual and less motivation to push myself when i’m not at the cell (although flying solo is never as good!)

    anyway after that i just did some kb practice as a whole bunch arrived in the mail yesterday… booyah!

    pity sherryn wasn’t as excited about getting her first kettlebell as i was hahaha

  12. Jane said

    w/up
    5 x 10 lunges & 20 situps + mobility

    practise skipping and DL

    WOD
    DL 60kg (felt heavy at first, but think I could have coped with a bit more weight)
    double unders, managed to do 16 in a row on round 4 and 17 in a row on round 5 which is a pb for me 🙂
    time 5.10

  13. Biljana said

    Back Off Week

    Warm Up- skipping practise & mobility work

    Run Drills
    Ball of Foot Hops 3 x 3
    Wall Drills 3 x 20
    Foot Pulls 3 x 10

    Run Throughs
    2 x 30 sec @ 94-96 cadence
    1 x 2 mins @ 91 cadence

    WOD: 5 rounds for time of:
    85kg Deadlifts, 3 reps
    10 reps double unders

    2:58 min

Sorry, the comment form is closed at this time.