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Saturday 19 December 2009

Posted by The Coach on December 18th, 2009

Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg

Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence

3 rounds for time of:
Body Weight Back Squat, 10 reps
Hand Stand Push Up, 10 reps

Post time to comments

Foot Pull Drill (wmv)(mov)


7 Responses to “Saturday 19 December 2009”

  1. Tereena said

    Hey Bianca!!

    Wishing you all the best for your big day!! You will look absolutely stunning of course!! Have a fantastic fun and relaxing honeymoon also, and we shall see you in feb when we return from NZ:D

    Tereena and Anthony xx

  2. gus said

    3 rft:
    10 x back squat (80kg)
    10 x 20kg kb push press right side (due to shoulder)

    picked a good weight for the squat.. hard enough to suck real hard on the third round but was able to keep moving at a decent pace. still a way off bodyweight though (about 100)

    3 x 100-110-120

  3. Rhys said

    32km Ride to The Cell
    Run 1km (to limber up)
    Warm Up 400 Run + Mobility
    Then it life got interesting, for myself especially.
    In teams of 2:
    Run total 1200m
    Then 10-1
    Pull ups
    Kettlebell Swings (6-1 from here)
    Ring Dips
    100m Bear Crawl
    39min and a bit slog fest for me and Luke.
    Then 32km home.

    Well done by everyone there, was a very mental work out. For me when my legs started cramping in the thrusters which ended up as a seated Press, then kept cramping in the burpees, I did push ups at 2:1 then had to do push ups on my knees at 3:1 to stop the cramps. Also the ugliest kettlebell snatches because I couldn’t use my legs in the SDHP. I started to feel my blood sugar getting super low through the KB swings so had a carb gel to stop getting into more trouble. All in all what a fun bit of combat hey!!!
    Cheers Steve

  4. Damon said

    Back in Singapore after a flying visit to Perth and a brief visit to The Cell for the Xmas party.

    Today @ Crossfit Singapore:

    Murph (for time)
    1.6km Run
    100 Pull ups
    200 Push Ups
    300 Squats
    1.6km run

    time: 47mins 40sec

    This was brutal and was relieved in the final run/shuffle with heavy tropical rain. Havent engaged in ay practice this week since The Cell WOD last Sunday due to the effects of a cold, but feel now sitting here that ive hit it hard all week. Will focus this week on a strength and oly lifting bias and avoid doing anything like this – for a couple of days at least.

  5. The Cell said

    Very proud of everybody’s efforts today! REALLY missing training as I have had a bug since coming back from overseas, feeling better now and plan to resume tomorrow!

    Bianca, I believe congratulations is in order, we wish you the best for the new journey you are about to embark upon. You have made tremendous progress at The Cell and have been disciplined in your approach, no doubt this will reflect upon all other areas in your life!



  6. michelle said

    Combat was awesome this morning, and probably the toughest session yet!

    Jane and I teamed up together and got through the work as outlined by Rhys.

    Pull ups – first 2 rounds (10,9) unassisted, then orange band for the remaining.
    15kg barbell thrusters
    Lateral burpees over a paralette – these sucked big time!
    28kg KB SDHP
    16kg KB Swings, Russian style
    Ring dips were all with the orange band
    Knees went as high as I could get them, a couple to the elbows, the rest to the chest

    I’ll be surprised if I can move at all tomorrow!! But it was a good morning – the partner format worked well for me, and speedy Jane really made me push myself to my limits.

    Rest day tomorrow 🙂

  7. michelle said

    Oh, and our time was 49min. something

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