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



Saturday 09 January 2010

Posted by The Coach on January 8th, 2010

Strength
Press
5-5-5 @ 75% 5RM
then
10-7-4 @ 65% 5RM

Post loads to comments

WOD
Alternating Tabata Deadlift & Burpee
Start the clock and perform as many reps as possible in 20 seconds of 85kg Deadlifts.
Rest 10 seconds
Then perform as many Burpees as possible in 20 seconds.
Repeat this sequence 14 more times for a total of 16 sets.
The entire workout should take 8 minutes!
Your score is the total reps in all sets

Post score to comments

Advertisements

7 Responses to “Saturday 09 January 2010”

  1. Pete Yeates said

    Ran out of time this morning so just caught up on Deadlifts and Press.

    DL 5,5,5,5,5 @ 45kg, 65, 65, 75, 75.

    Press (In a full squat position) 5,5,5 all at 25kg. No time to drag mats out so had to do these in my room with a low ceiling.

  2. andrew said

    WU – Fundamentals session 1 ie 500m row, 40 squats, 30 sit ups, 20 push ups and 10 pullups. Mobility

    Strength – 3 x 5 x 50kg, 10/7/4 x 40kg.

    WOD – 88

    My burpess were what kept my score low, and with the late start i had some bfast before I came which I almost shared with everyone else.

  3. gus said

    1km swim, 300m of it was with a kickboard

  4. andrew said

    shark or no shark gusman??

  5. gus said

    no shark today unfortunately

  6. Bliss said

    Hi guys

    I’m back from Paris and ready to get back into it. Fell off the Paleo wagon for the last ten days but seriously…Frommageries, crepes, champagne, chocolate, bagettes etc etc etc are all VERY hard to go past!! We got home at 3am this morning and detox (and/or jetlag) has well and truly kicked in.

    The last weeks’ sessions seem rather intense. I am pumped about the coming week and getting back into in! Slightly nervous and scared but equally pumped!

    Look forward to seeing you all next week. 🙂

  7. Damon said

    10 x OH Squat (2x20kg Kettlebells)
    20 sit ups
    12 rounds complete in 20 minutes
    = 480

    I enjoyed the intent of this session, and the kb added another challenge to the 20 minutes.

Sorry, the comment form is closed at this time.