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Wednesday 28 April 2010

Posted by The Coach on April 27th, 2010

Strength
Power Clean
3-3-3 reps
Sets ascending
Then
Back Squat
1 x 20 reps
Use a load that is approximately 75-85% 5RM

Post loads to comments

WOD
21-18-15-12-9-6-3 rep rounds for time of:
Kettlebell American Swing 24kg
Medicine Ball Sit up and Throw 10kg

Post time to comments

The medicine ball sit up and throw is performed as follows:

  1. Place your feet at the wall. Knees bent approx 90 degrees.
  2. Lie back with the med ball on your chest.
  3. Sit up and throw the ball against the wall on the upward phase of the movement.
  4. Catch the ball at your chest and return to the lying down position.
  5. Rinse and repeat for required number of reps.

The Cell – CrossFit Games Regional Qualifiers Fundraiser is on this Friday night from 5.30pm at The Cell. We’ve got a big Auction with some fantastic items up for grabs, a Tabata Squats for Cash event, a door prize courtesy of the Swan Brewery, free drinks and nibblies. Get on down for a great night!

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17 Responses to “Wednesday 28 April 2010”

  1. Andrea said

    Thanks for the training today Coach. Will work on those snatch balance. Not sure I will get it before next week.

    Wod 2
    11 somthing, as rx’d

    Five rounds are tough!

  2. The Cell said

    C’mon 5.30am crew I am waiting for it now…

    SS

  3. Jane said

    Continuing with my taper week only session today

    8 x 200m @ 70% with 30s recovery

    happy with my times considering I ran a bit long

  4. andrew said

    WU – 800m row. 100 x swings broken up with mobility drill

    “Discussion” with stef abt warm up %’s – yes we realise its because you cae and we heart you too Stef. Dont take our contrariness as lack of respect – we are just finding out what works/doesnt work for us.

    Strength – PC 3 x 70/75/80kg, squats 20 x 90kg

    WOD – as rx’ed. In the heat of the battle with gus in who was going to come last (we were equal) I forgot to note my time. I found this hard – maybe having a large upper body was the reason but tough nevertheless

  5. gus said

    warm up 800m run + 100 swings + mobility

    stef tough love amrap 10 min

    power clean 3-3-3 @ 50kg (didn’t progress as haven’t cleaned in a while and wanted to get form right)
    back squat 20 x 70kg

    wod: 16kg kb + 5kg med ball, 7:41

    i think you were 7:41.01, cap’n 😛

  6. Pete Yeates said

    Warm-up = Dynamic Mobility, Kettle bell swings, Run 800m, Power Clean x 3 @ 20, 30, 40, 50 kg.

    Power Clean 3, 3, 3 @ 55, 60, 60kg

    Back Squat x 20 @ 75kg

    Wod as Rx’d = 7:06

    Stef, your passion for instruction and willingness to challenge students on more than the physical realm, is a big part of the reason I train at the Cell. 🙂

  7. Will F said

    Warmup:
    800m run + 100 swings + mobility

    Strength:
    Power Clean 3/3/3 @ 40/42.5/42.5kg
    Back Squat 10 x 60kg, 20 x 20kg These were a bit of a fail, 2 things I could have done…dropped the weight to start off with, or done some warmups to get my positioning correct

    WOD:
    20kg kb + 10kg med ball, 8.37

  8. The Cell said

    Training with Jas
    Warm up:
    skipping / mobility drills

    For time:
    800m run
    1 x rope climb
    10 HSPU
    1 x rope climb
    20 x Toes to Bar
    1 x rope climb
    30 Pull Ups
    1 x rope climb
    40 KB Am Swings 24kg
    1 x rope climb
    100 Dble Unders
    1 x rope climb
    40 Box Jumps, 21 ”
    1 x rope climb
    30 GHD Sit Ups
    1 x rope climb
    20 x Snatches (full) 45kg
    1 x rope climb
    10 x Muscle Ups
    1 x rope climb
    800m run
    TIME = 37.35min

    Stretch / cool down

    SS

    *Boys thank you for your understanding this morning, I am passionate, and passionate about my friends and athletes and their safety! I may appear harsh at times, but your best interests are at heart!Thank you for your kind thoughts Pete 🙂

  9. gus said

    i’m a big fan of the tough love – as rippetoe says, “poor form is caused by insufficient yelling”

    just got my shoulder cortisoned, so hopefully this will be the end of my shoulder issues

    doctor did say i should probably never do double unders, running or burpees ever again 😛

  10. The Cell said

    Training with Stef and Carole
    Warm up:
    skipping / mobility drills

    For time:
    800m run
    1 x rope climb
    10 HSPU
    1 x rope climb
    20 x Toes to Bar
    1 x rope climb
    30 Pull Ups
    1 x rope climb
    40 KB Am Swings 24kg
    1 x rope climb
    100 Dble Unders
    1 x rope climb
    40 Box Jumps, 21”
    1 x rope climb
    30 GHD Sit Ups
    1 x rope climb
    20 x Snatches (full) 45kg
    1 x rope climb
    10 x Muscle Ups
    1 x rope climb
    800m run
    TIME = 49mins and change.

    This Chipper smashed me today. Was feeling crook going in and it didn’t get any better. Led Stef going into the Pull Ups and he blew me away on the swings. Didn’t see him for dust after that! 😉

    Great effort from Carole. Slightly scaled in the pull ups, dble unders, snatch, KB Swings and muscle ups but everything else, including all rope climbs, as Rx’d!

    My $0.02 worth. Tough love is awesome if correctly applied, in the appropriate proportions and with the right intent. Stef ticks all those boxes and that’s one of the reasons we’re in this business as a team.

    Jase 🙂

    Jase 🙂

  11. Bliss said

    Warmup:
    800m run + 100 swings + mobility

    Strength:
    Power Clean 3/3/3 @ 35/40/47.5kg – pulled two and failed on 3

    Back Squat 20 x 40kg – need to remember to breathe

    WOD:
    16kg kb + 10kg med ball, 7.21
    – goodness…that was a little tough!

  12. michelle said

    Warm up: Skipping practice, mobility, Burgener x 1 with broom stick, x 1 with 15kg bar

    Overhead Squat
    5-5-5 @ 30-35-40kg PB 🙂

    Snatch Balance
    3-3-3 @ 25-30-32.5kg

    Full Snatch
    1-1-1-1-1 @ 20-22.5-25-27.5-30kg

    Jase/Stef – I tend to catch the bar a little high and then ride it down to the bottom of the squat. Should I try to receive the bar lower in the squat, or does it not really matter??

    Really happy with the overhead squats – my old PB of 35kg was really unsteady and all over the place, while I felt strong throughout all reps today.

    Then today’s WOD as Rx’d (16kg KB and 7.5kg Med Ball)

    Time = 6:40

  13. Amanda said

    Warmup:
    800m run + 100 swings + mobility

    Strength:
    Power Clean 3/3/3 @ 30/35/42.5kg (PB)

    Back Squat 20 x 35kg

    WOD:
    16kg kb + 7kg med ball, 6.47

    Loved this WOD. No cross fit last week for me so was worried I would be smashed. I guess sometimes a rest is bloody good for you!!

  14. Glen Lewis said


    class theCellFitness {

    public main() {
    doWarmup();
    doStrength();
    doWOD();
    }

    public doWarmup() {
    do800mRun();
    for (int swingSet=0; swingSet < 10; swingSet++) {
    for (int swing=0; swing < 10; swing++) {
    swingTheKettleBell();
    }
    doSomeWarmupStretches();
    }
    }

    public doStrength() {
    doThreePowerCleans(55);
    doThreePowerCleans(60);
    doThreePowerCleans(70); // Personal Best!! Yay!
    }

    public doWOD {
    int kettlebellKG = 16;
    int medicineBallKG = 10;
    int[] roundsForTime = { 21, 18, 15, 12, 9, 6, 3 };
    for (roundNumber = 0; roundNumber < 7; roundNumber++) {
    doAmericanKBell(kettlebellKG, roundsForTime(roundNumber));
    doMBallSitups(medicineBallKG, roundsForTime(roundNumber));
    }

    System.out.println("OMG, Kill me now!!"); // Say out loud.

    }

    }

  15. Glen Lewis said

    Ok, that was funnier in my head than it turned out.

    Warmup:
    800m run + 100 swings + mobility

    Strength:
    Power Clean 3/3/3 @ 55/60/70kg (PB)
    Back Squat 20 x 60kg

    WOD:
    16kg kb + 10kg med ball, 10:41

    I should have taken Stef’s advice and loaded up another 5kg on the backsquat, but probably just as well that I kept it lighter because the WoD just smashed me. Next time think I will have 24k on the Kettlebell and drop the medicine ball back to 5 or 7kg.

  16. The Cell said

    Michelle

    You should be pulling yourself under the bar and receiving it in the bottom of the squat. Catching it high and riding it down is a Power Snatch + OHS. Its a waste of energy to pull higher than you have to.

    Get full extension and rapidly dive under the bar and press up hard to receive it low and tight.

    There’s 3 pulls
    1) Pull from the floor
    2) The scoop (the middle upper thigh to triple extension)
    3) Pulling yourself under the bar

    Receiving high and riding it down can be a symptom of a lack of confidence in getting under the bar. I get people around this by doing OHS’s first (with the weight to be snatched). Then some heaving snatch balances, followed by snatch balances. Generally this gives them the confidence to get under the bar.

    Hope that helps

    Jase 🙂

  17. michelle said

    Thanks, Jase – that makes sense. I’ll keep working on it!

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