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.



  • ยฉ 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 blogโ€™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 05 May 2010

Posted by The Coach on May 4th, 2010

Strength
Power Clean
3-3-3 reps
Sets ascending

Post loads to comments

WOD
4 rounds for time of:
Run, 400m
Mountain Climber, 50 reps

Post time to comments

Advertisements

9 Responses to “Wednesday 05 May 2010”

  1. david said

    What is a mountain climber?
    Thanks David

  2. andrew said

    david – check out

    http://exercise.about.com/b/2009/04/14/exercise-of-the-week-mountain-climbers.html

    note that the gold standard is 1 x each leg (R+L) = 1 rep

    WU – skipping, KB mobility complex with 10kg KB

    PC – 3 x 60/70/75kg

    WOD – as rx’ed 11.01. However due to my poor flexibility my ROM was pathetic compared to Pete’s who had his feet up around his ears

    I see that Gym Jones do these tabata stsyle with ‘rest” in plank position – oh dear…

  3. gus said

    power clean:
    3x3x40kg (going easy on shoulder)

    wod as rx’d (with gold standard mtn climbers)
    = 17min something

    struggled today, not sure why. was trying to keep mountain climbers full rom, probably diminished throughout the wod

  4. Pete Yeates said

    Warm-up = Skipping, KB mobility complex, power clean x 5 @ 20, 30, 40, 45kg

    Power clean 3,3,3 @ 50, 55, 60kg

    WOD as rxโ€™d (Gold standard) = 12:09

    Finisher = Muscleups (non kipping) 1,1,1,1,1 (Super happy with these, as it was first time I have been able to achieve a non kipping muscleup ๐Ÿ™‚ )

  5. Will F said

    Warm-up = Skipping, KB mobility complex (8kg), power clean warmup

    Power clean 3,3,3 @ 40, 40, 45kg

    WOD as rxโ€™d (Gold standard) = 11:12

    I was weak and broke the mountain climbers to 10’s on the 4th round, therefore not smashing through the best time for the morning classes.

  6. Anthony said

    Gus / Capt – I too lapsed in ROM ( 1st time doing MC’s )- those mountain climbers are mint! that was hard combined with 400 mtr runs – legs were hurtin.

    Pete awesome work on the muscle ups mate. you make em look so easy!

    Warm-up = Skipping (managed to get a few double unders in there), KB mobility complex 10kg (I would love to do more of this KB complex), power clean x 5 @ 20, 40kg

    Power clean 3,3,3 @ 40, 50, 56kg PB ๐Ÿ™‚

    WOD as rxโ€™d (Gold standard) = 13 mins something. I wrote it down but left book at home.
    Oh yeah, and thanks Jason for reminding me to actually finish the WOD and do the last set of MC’s after the last 400 run. ๐Ÿ™‚ don’t know what I was thinking.

    stretch / foam roller

    Anth ๐Ÿ™‚

  7. Rhys said

    Sports day at work, I did the Nautical mile run which sounds really far but is 1852m. I did it in 5.40 and 5th or 6th.
    The winner who was a CD did it in 5.05, then his CD mates rocked up and were all telling him how they could have been a close second… If only they had done the event.

    Pwr Cleans 67.5pb-75pb-80pb ๐Ÿ™‚
    WOD as Rx’d 11:24

    Then I figured out how to do muscle ups, 2,1,1,1,1

  8. Adam Piller said

    good sesh this morning!

    power cleans went well

    3,3,3 @ 65, 85, 100(PB)

    wod as rxd i think i had 12.39mins. kept the form pretty tight and only broke the third set of mountain climbers. running could always be faster!!!

  9. Pete Yeates said

    Rhys, thatโ€™s a bloody great effort mate, those Clearance Divers are some of the forces fittest, also welcome to the Muscle up club. ๐Ÿ™‚

Sorry, the comment form is closed at this time.