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



Wednesday 17 March 2010

Posted by The Coach on March 16th, 2010

Strength
Deadlift
3-3-3 reps
Use ascending sets
(eg 1st Set – 75% 3RM
, 2nd Set – 85% 3RM, 
3rd Set – Aim for a 3RM PB)
Then
1 x 15 reps
Use approx 75% 5RM

Post loads to comments

WOD
As many rounds as possible in 12 minutes of:
60kg Thruster, 7 reps
Burpee, 9 reps

Post rounds to comments

Advertisements

12 Responses to “Wednesday 17 March 2010”

  1. Rhys said

    I’m unable to do the challenge on saturday because i’m going away friday morning at 9ish, i’m out of action till PM thursday and booked in for a class at 1830 thursday. It doesn’t seem fair to me that I could get to do the challenge in the cool of the morning or evening when it’s going to be 31 for everyone else on saturday.
    Can we try come to some sort of fair time in everyones busy schedule for me to run a mile with a sand bag in under 7.11

  2. Jase said

    When’s the earliest your free Thursday Rhys?

    Jase 🙂

  3. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility (Stef style), Run 400m, Deadlift x 3 @ 40, 60, 80kg.

    Deadlift 3,3,3 @ 100, 110, 120kg PB 🙂

    Deadlift x 15 @ 100kg (Unbroken set) PB 🙂

    WOD scaled to 40kg = 2 Burpees shy of 7 rounds.

    Finisher = Muscleups x 7.

  4. Will F said

    Nice work Pete, smashed some PB’s there.

    Had sore knee’s today, didn’t help with the WOD and I was doing some unco twist thing, maybe due to some general soreness.
    Warm-up = Run 400, and mobility stuff
    Deadlift warmups – 20, 40, 50

    Deadlift 3,3,3 @ 65, 70, 80

    Deadlift x 15 @ 65kg (Unbroken set)

    WOD scaled to 20kg = (6) + 7 + 6.

  5. gus said

    nice work, pete, especially on that set of 15! you’ve inspired me to harden up on the 15 rep set as i don’t think i’ve gone above 90

    won’t get time to train today as i’m visiting a physio after work to get my shoulder sorted

  6. Rhys said

    Jase, I’d be free from 2/2.30 thursday if thats any help.

  7. andrew said

    WU – 400m run, Kb wings (16kg) x 10, downward dog, push ups x 10, pidgeon stretch all x 2

    Deadlift – 3 x 125kg/135kg/145kg. 15 x 115kg (unbroken)

    WOD – 50 kg thrusters, 5 rds i think & 1 thruster

    I picked a weight I hoped to do the 7 thrusters straight thru for a few sets but only managed the first unbroken. my hip snap technique lets me down and I end up pressing which when I get tired makes it even harder. my shoulders were pretty shot from rest of training thsi week and the burpees didnt help. Anyway…

    “go farther, go further, go harder. Is that not why we came? If not, then why bother?” Jay-Z

  8. The Cell said

    Rhys

    I’ll drop you a text mate. We’ll get it done Thursday if that suits you.

    Jase 🙂

  9. anthony said

    Deadlift
    3-3-3 reps 40/50/60kg – going real easy on back
    Then
    1 x 15 reps @ 40kg – back felt ok but knew it had lifted something
    WOD
    As many rounds as possible in 12 minutes of:
    60kg Thruster, 7 reps – scaled to 30kg
    Burpee, 9 reps
    6rnds + 7 + 8
    1 more burpee damn it – I’ll get you next time burpee!

    Vicki, when is that baby coming girlfriend? ( to be read with hands on hips in an African American female accent. hehehe )

    anth:)

  10. Bliss said

    Strength
    Deadlift
    3-3-3 reps 75/80/85 – YIPPEE – PB 🙂
    Then
    1 x 15 reps @ 50kg

    WOD
    As many rounds as possible in 12 minutes of:
    60kg Thruster, 7 reps – scaled to 25kg – First time I had done these since fundamentals – they are not nice
    Burpee, 9 reps
    7 rounds

    Vicki…I am so excited for you and Pete!!! Oh babies are just so precious…***sigh***(gee, that’s sounding a little too clucky ;))

  11. Jase said

    W/up
    dble unders 3×25

    Strength (M/E)
    Back Squat
    5-5-5 reps
    125/127.5/130kgs

    Strength (R/M)
    Push Up Ladder
    2-4-6-8-10-8-6-4-2 reps

    Short and sweet sesh tonight before heading into work. Push up ladder is designed to overcome one of my weaknesses – Push ups. I’ll add another rung each week until i max out.

    Happy with back squats. Getting back up to my 5RM of 140kgs which I did at a B/W of 90kgs. Now I’m sitting around 80kgs so hitting 130 is good at that weight.

    Jase 🙂

  12. michelle said

    Another back-off session

    Warm up: 400m run, mobility, KB Swings, push ups, KB thrusters, etc

    Strength: Deadlift
    3-3-3 @ 50kg, 60kg, 70kg
    1 x 15 @ 60kg

    WOD: AMRAP in 12min
    Thrusters x 7, scaled to 20kg
    Burpees x 9

    8 rounds even

    Congrats on the PB, Pete, and Bliss – that 85kg looked easy!

Sorry, the comment form is closed at this time.