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



Tuesday 09 February 2010

Posted by The Coach on February 8th, 2010

WOD
“JASON”

For time:
Squat, 100 reps
Muscle Up, 5 reps
Squat, 75 reps
Muscle Up, 10 reps
Squat, 50 reps
Muscle Up, 15 reps
Squat, 25 reps
Muscle Up, 20 reps

Post time to comments

Combat Conditioning

It was cancelled due to poor attendance numbers.
Do you want it to return?
If so, what day and time? Friday’s at 5.30pm or Saturday’s at 7.30am?

Answer our online survey and tell us exactly what you want.

Advertisements

18 Responses to “Tuesday 09 February 2010”

  1. Adam Piller said

    wod as rxd 27.57mins.

    ripped the hands up this morning, went tapeless!!

    this one required alot a concentration, wasnt overly taxing but i found that if my mind wondered for a bit then i missed the odd muscle up here and there and that pissed me off.

    have fun everyone

  2. gus said

    subbed to muscle up progressions from knees – rest rx’d

    12:55

    squats felt really good today considering i haven’t done high rep air squats in a while

  3. gus said

    adam – you smashed it this morning – fifty freakin muscle ups

  4. Tereena said

    Really happy to be back!!
    Great effort by all this morning…especially ADAM!! OMG!

  5. Pete Yeates said

    Warm-up = Stretch Band muscle activation drills.

    Single leg, opposite arm kettlebell Deadlift x 5 each leg @ 12kg, 16, 24, 32, 36, 36, 36

    Catch up on running WOD
    All Pushups x 10 using light stretchband for added resistance.

    Pu, run 400m, pu, run 360m, pu, 320, pu, 280, pu, 240, pu, 200, pu, 160, pu, 120, pu, 80, pu, 40.

  6. micahel a said

    warm up 500m row/400m run,skipping,mobility
    wod m/up prog from knees,rest as r’xd 16.?

  7. Will F said

    Warmup – 500m row, 400m run, 3min skipping/DU practice, mobility
    WOD – muscleup progressions – 16.07
    Broke the squats into 10’s

  8. Scott F said

    Muscle ups from knees only. Even this was tough to keep tidy! As they say nothing great is easy. Hats off to Adam.

  9. michelle said

    Hahaha, I decided to do some catch up on running too, Pete 🙂

    Intervals: 6 x 400m, 2min. recovery between each.
    1:27.45
    1:25.45
    1:26.65
    1:28.01
    1:28.28
    1:28.55

    These were hard!!! Running isn’t my forte, but I was happy with those times.

  10. The Cell said

    Went to order the jump ropes and they’re all out until the end of April!!!

    They will have full stocks of all at end of April including the top of the range Aero Speed.

    They are still taking payments now (nice of them) and will ship as soon as they come in.

    Let me know if you still want one and whether you want the Aero or the Master.

    http://estore.websitepros.com/1220297/Categories.bok?category=Jump+Ropes+Only

    Jase 🙂

  11. The Cell said

    Warm up:
    4 Rounds
    10x Goblet Squat @ 20kg
    10x Push ups
    10x Swings @ 20kg
    10x Situps

    Training:

    (1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
    Dead Lift @ 85kg
    2-handed Kettlebell Clean and Press @ 20kg
    Glute Ham Situps
    Back Squats @ 60kg
    5x Man Makers @ 12.5kg DB’s
    TIME = 1:12.54hr

    Stretch / foam roller
    *slowish today and felt this from the word go! That is my work capacity done for this week, this was a hard slog as it was hot and I was overheating. Happy I finished!

    SS

  12. Kate said

    Running for me too.
    Crossfit endurance WOD from yesterday.
    3 x (200, 400, 600) with a 1:1 timed work/rest ratio.
    40, 1:23, 2:10
    41, 1:23, 2:05
    38, 1:21, 2:03
    total: 23:49

    maybe should have gone out a little quicker.
    This is a fun one 🙂

  13. Lisa said

    Hey Jase, I might wait and check out all the options in April….. Thanks for trying to order the ropes! Lisa. 🙂

  14. Rhys said

    Running for me also at lunch. I was going to not mention my crazy ideas but works boring 🙂
    With heavy arse pack…
    800 WU
    Distance about 150m,
    Run with pack on shoulders, sprint back without pack, walk to start
    6 times through
    Run 800m with heavy arse pack.

    Probably shouldn’t have done the last run… and it turns out it was 28kg insted of 25. Things we do to try win a Cell challenge haha

  15. The Cell said

    Where were you this morning Lisa, you should get a spanking next time you are in! 🙂

    You would of enjoyed today’s WOD!

    SS

  16. The Cell said

    LUKE’s time for WOD as RXD 27.36……………

    Adam what is this I hear you are not competing…..NO i don’t want to hear the excuses, Stef has already embellished them. 🙂

    S

  17. Bliss said

    Warmup
    500m row, 400m run, 3min skipping/DU practice, mobility

    WOD
    Squats
    muscleup progressions
    10.?? mins

  18. Jane said

    2 x workouts today, 1st was swim session with swim squad, haven’t been in the pool for a while and today was a technigue session which I found really difficult as I have been so used to going so hard in my workouts it was tough to hold back – anyway it was great to be back in the pool.

    2nd session was AMRAP of 4 x burpees / 8 x pressups / 12 x situps – was not feeling the love tonight and had to really motivate myself to do this, managed all press ups on toes and all reps unbroken – total 17 rounds + 4 + 8

Sorry, the comment form is closed at this time.