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 16 March 2010

Posted by The Coach on March 15th, 2010

Strength
Press
3-3-3 reps
Use ascending sets
then
10-7-4 reps
Use approx 85% 5RM

Post loads to comments

WOD
As many rounds as possible in 12 minutes of:
Rope Climb, 1 ascent
Sledgehammer Smashes, 25 reps – Left
Sledgehammer Smashes, 25 reps – Right

Post rounds to comments

Advertisements

17 Responses to “Tuesday 16 March 2010”

  1. Storm said

    HAPPY BIRTHDAY TO YOU
    HAPPY BIRTHDAY TO YOU

    HAPPY BIRTHDAY TOOOOO YOOOOU

    HAVE A GREAT DAY MICHELLE AND AN AWESOME YEAR

    X

  2. Biljana said

    Happy Birthday Michelle!! Hope you have a terrific day!! 🙂

  3. gus said

    happy birthday, michelle! hope you get some rest and recovery for your bday after your killer effort at the sectionals!

  4. The Cell said

    Have a great birthday Michelle!!! 🙂

    Jase 🙂

  5. Bliss said

    Happy Birthday Michelle! Have a fantastic day. Congratulations on an amazing effort at the sectionals. Truly inspirational! Well done. 🙂

    Bliss

  6. Pete Yeates said

    **********HAPPY BIRTHDAY MICHELLE************

    Warm-up = Muscle Activation drills, Dynamic mobility.

    Back Squat x 5 @ 15, 45, 55, 65, 75kg – rest 10 seconds 75kg x 5 – rest 10 seconds 75kg x 5.

    Single leg, opposite arm kettlebell Deadlift x 5 each leg @ 36kg with 28kg in other hand x 3 sets.

    Deadlift x3 @ 45, 75, 95, 95, 95kg (Kept the weight down, to work on form)

    Finisher = Kettlebell swing 36kg x 75.

  7. andrew said

    WU – 800m row, skipping, mobility

    Strength – 3 x 57.5kg, 60kg, 62.5kg, 10/7/4 at 42.5kg

    WOD – 4 x rds and 2/3 of a rope climb.

  8. Kate said

    Happy Birthday Michelle 🙂
    I hope your body is recovering. Exceptional result on the weekend! Thanks for taking the time to have a chat, cool to get the ‘inside’ perspective.

    Have a fantastic day.
    🙂

  9. michelle said

    Thanks for the Birthday wishes, guys 🙂

    I’m feeling a bit sore from the weekend, so took today as a recovery session

    Strength: Press
    3-3-3 @ 25kg, 27.5kg, 27.5kg
    10-7-4 @ 15kg

    WOD As Rx’d but at an easy pace
    6 rounds, 1 rope ascent and 42 sledge smashes

    This was a great birthday WOD – Fun!

  10. Jane said

    Happy Birthday Michelle, have a great day – fantastic results from the weekend you are an inspiration 🙂

  11. inez said

    Happy Birthday Michelle!
    I sent you facebook messages but in case you missed them just wanted to say that you were truly amazing during the weekend. Im glad to know you – you are a humble and strong willed athlete, you pushed through your limit and you did extremely well! Catch up soon chica! x

  12. michelle said

    Thanks again for the birthday wishes, everyone.

    No Facebook for me at the moment, Inez (it’s been banned at work!), but thanks for the messages! It was great to see you and the other SXF girls compete over the weekend – just awesome!

  13. kate said

    Warm up – 800m row, mobility

    Strength: Press
    3-3-2 @ 25kg, 30kg, 32.5kg
    10-7-4 @ 25kg

    WOD As Rx’d
    4 rounds, 1 rope ascent and 26 sledge smashes.

    Fun session with Mike and Jase. Thanks, Jase for the rope climb tips. Really happy to be able to do this for the first time.
    Going to be hard to explain the rope burn 🙂

  14. The Cell said

    At least it’s not on your wrists Kate!! 😛

    Seriously though, great effort on the rope climb!

    My training
    W/Up
    Dble Unders 3 x 25 reps
    CFWU x 1 rnd

    Strength
    D/E Press
    8x3x37.5kgs

    GHR
    3x8xBW

    WOD
    Today’s Cell WOD as Rx’d
    6 rounds

    Great effort Danny! I looked at his 9+ rounds at thought that’d be damn tough to beat. As it was, I went flat out (for me) with no rest and only just got 6 rounds in with a few secs to spare. I’m guessing Danny swings a sledge a lot faster than me!! Awesome job mate 🙂

    Jase

  15. Lisa said

    Happy birthday Michelle! I hope that you have had a great day?

    Well done on your unbelievable result over the weekend. So disappointed I could not make it up there to support everyone. My cousin turned up on my doorstep; totally by surprise from Bali with no cash and in need of some food and a place to stay!!! Don’t you just love family!! 🙂

    Well done on the rope climb Kate – that is brilliant!

  16. gus said

    press: 35-30-30 – tested shoulder, hurt a bit so backed off. seeing physio tomorrow. 10-7-4 @ 20kg

    wod:
    amrap 12 min
    5 x rope sub
    25 x sledge swing left – 10lb
    25 x sledge swing right – 10lb

    = 5 rounds + rope + 9 sledge swings

    happy with intensity today

  17. Will F said

    Happy Birthday Michelle, and a well done on the games from the weekend.

    WOD:
    Kickass footy training session. First one back in almost 2 weeks due to other commitments, couldn’t have done it without the training I get from The Cell.

Sorry, the comment form is closed at this time.