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



Friday 05 February 2010

Posted by The Coach on February 4th, 2010

WOD
As many rounds as possible in 20 minutes where 1 round =
85% 3RM Deadlift, 1 rep
Pull Up, 1 rep
85% 3RM Deadlift, 3 reps
Pull Up, 3 reps
85% 3RM Deadlift, 5 reps
Pull Up, 5 reps

Post rounds to comments

Advertisements

15 Responses to “Friday 05 February 2010”

  1. Storm said

    Current Rope List

    Adam
    Andrew
    Gus
    Lisa
    Stef
    Bliss
    Will
    Jane
    Tereena
    Anthony
    Damon
    Sean

    As i stated previoulsy we will be placing the order on Monday and i will advise of final cost and and anticipated arrival date then.

    S

  2. Storm said

    yeh yeh i see the typing mistake….bite me:)

  3. Will F said

    Thanks Storm.

    I remember the WOD in that pic…man that was hard 😦

  4. The Cell said

    Will

    I think everyone is still having nightmares about that WOD.

    Amanda your added to the rope list.

    S

  5. The Cell said

    1ST CELL CHALLENGE OF 2010

    It is not to late to register for this challenge.

    This Saturday 12pm

    For further info see post under COMING EVENTS which has all the details.

  6. Vicki said

    Well today was fun 🙂 I like these types of WODS.

    34.5KG deads
    Ring Rows

    9 rounds + 1

    I found ring rows HARDER than band assisted pu’s. But the band hits my belly so they are out now coz I can’t kip properly. Deads were light as, but def heavy enough (I know Storm, it makes no sense ;))

    Kudos Michelle for starting heavy! Hehe.

  7. The Cell said

    Bianca

    Your added to the rope list.

    S

  8. michelle said

    Warm up: 4 rounds of 100m run + 10 x squat jumps, mobility

    WOD:
    as above with 77kg deadlifts* (85% 3RM), no band for the single pull ups and the yellow band for the groups of 3 and 5 pull ups

    8 rounds even

    *I can’t count and started off with 80-something kg on the bar for the first couple of rounds. I was wondering why it felt so heavy…… idiot 🙂 The 77kg still felt heavy, I’m sure some of the reps looked pretty ugly but my back feels fine, no tightness or niggles. This was fun!

  9. The Cell said

    Updated Rope List.

    Adam
    Andrew
    Gus
    Lisa
    Stef
    Bliss
    Will
    Jane
    Tereena
    Anthony
    Damon
    Sean
    Amanda
    Tracey
    Rhyse

  10. Pete Yeates said

    Warm-up = Muscle activation drills, Mobility, Some running and jumping squats, Deadlift x 5 @ 20kg, 60, 80.

    Wod as Rx’d with 85kg DL’s = 7 rounds +1,1,3,3.

    I am happy with my DL’s, as 3 wks ago I couldn’t even get 85kg off the ground once. The one sided lifting and form practice is paying off. 🙂

  11. Jane said

    WOD today was:

    4 RFT of 400m run 50 squats 10 burpees – time – 13mins 49secs

    Boy this was tough on the thighs – it was so hard to run after the squats and burpees, but I suppose its this kind of stuff that makes us stronger 🙂

  12. Will F said

    Hit it hard this morning after a well needed break yesterday.

    1st session:
    Beach (Cott)
    W/U mobility + jog
    100m? Sprints x6
    Jingle Jangles 30:30 x10 – 8
    Jingle Jangle bear crawls 30:30 x5 – 2

    The bear crawls were painful. The running jingle jangles very hard in the sand, normally I’m 12 in the car park.

    2nd session:
    1 hour kickboxing

  13. Rhys said

    I’m going to put my name down for the challenge, I need an immediate goal to train for, plus it’ll be fun.

    Beach session this morning as Will mentioned, very enjoyable.
    Had a slight rest then went for a run around cottesloe and sprinted up a few hills.

  14. Storm said

    Rhys

    Look forward to seeing you there tomorrow.

    12pm

    Bing Bada Boom

    S

  15. Fun workout!

    Used 50kg deadlifts and blue band for pull ups

    8 rounds plus got to 3rep deadlifts when time ran out!

Sorry, the comment form is closed at this time.