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Monday 10 May 2010

Posted by The Coach on May 9th, 2010

Strength
Deadlift

3-3-3 reps
Sets Ascending
then
1 x 20 reps @ 70-80% 3RM

Post loads to comments

WOD
“Nancy”

5 rounds for time of:
Run 400m
45kg Overhead Squat, 15 reps

Post time to comments

Over the weekend, one of the Cell’s own, Michelle Fall, competed in the Australian/NZ Regional Qualifier for the CrossFit Games. Out of 61 ladies competing, Michelle came in a very respectable and very hard fought 53rd. Just over 12 months ago Michelle was doing assisted Pull Ups on a Blue Band. This weekend she did the Cell and herself proud mixing it with the fittest girls in the country.

Michelle started at The Cell because she was bored of the usual gym routine. She told us after her last event at the Regionals that The Cell has elevated her to a higher athletic standard and she’s noticed big improvements in her technique. She has greater faith in all her abilities whether it’s getting through a tough day at work or running a marathon. Getting to the Regionals was extremely hard work and the weekend was one of the toughest experiences mentally and physically of her life. Michelle said that the rewards far outweigh the difficulties and she can’t wait for next year!!

We’ve got to say, that over the past 12 months, Michelle has developed and improved in leaps and bounds. Why? Because she has put in the effort and worked hard. Michelle was without transport for over 6 months and battled public transport and riding her bike early in the morning to travel the 20+ kms from Vic Park to The Cell for the 5.30am class. She took extra 1-on-1 sessions with Stef to work on her weaknesses and did whatever her coaches suggested. She is a model athlete and someone we are very proud and very honoured to have training with us at The Cell. We all love you lots Michelle!!

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12 Responses to “Monday 10 May 2010”

  1. Jane said

    Way to go Michelle – great work – you are a strong cookie 🙂

    well done

  2. Biljana said

    So proud of you Michelle!! Great effort over the weekend and awesome result!! 🙂

  3. Anthony said

    Well done Michelle! To be in amongst the top 60 CF women in the country is an awesome achievement and after only 12 months or so of training. Look out 2011 games – here comes Michelle!
    Top effort!

    Anth 🙂

  4. Anthony said

    wow just checked out the men’s results – Stef 26th is an awesome result! Looks like you smashed some very tough competition.
    I feel very privileged to have found The Cell and to be instructed by someone who lives, loves, breathes Crossfit!
    Well done mate!

    Anth 🙂

  5. Tereena said

    Woo hoo!!!

    Well done Michelle & Stef 🙂
    Very inspirational, you’ve made everyone so proud!!

    Tereena xx

  6. kate said

    Michelle you are awesome!
    You epitomise what it means to be a true champion. I am inspired by you!
    I have been lucky enough to have worked with some truly gifted athletes but it always the ones with work ethic and determination that leave a lasting impression.
    Thank you for being such a great role model. Can’t wait to see what you do next!!

    🙂

    K

  7. Adam Piller said

    michelle and stef you are inspirational!!!

    a bit of the flu and a lagging hangover so i scaled back today.

    deadlifts 3,3,3 @ 140,160,180 then 10 reps 70kg

    scaled wod to 3RFT 400m row, 15 x 45kg OHS. 8mins something.

    good work by all today, good form on the OHS all round!!!

  8. Mary-Anne said

    Waiting with anticipation for Michelle and Stef come home and share the stories that forge us all forward – to persist when our bodies are screaming ‘no more’…
    we’re obviously so proud of you guys.

    Warm up: 800m run/mobility/1 x CFWU
    Stength: 3-3-3 (45-55-65kg) Deadlift then 20 x rep Deadlift @45kg.

    WOD:“Nancy”
    5 rounds for time of:
    Run 400m
    6 & 1/2 kg Overhead Squat, 15 reps
    Time: 14.29 minutes

  9. Pete Yeates said

    Michelle & Stef, I’m so proud of your weekend achievements, and was keenly following the live results, you are both inspirational.

    Warm-up = Dynamic mobility, Run 800m, Deadlift x 5 @ 40, 60, 80kg.

    Deadlift 3,3,3 @ 100, 115, 130kg PB 🙂
    Deadlift x 20 @ 100kg

    WOD scaled to 30kg = 13:00

    I am on to a new phase in my training, and want to concentrate on intensity. So for the next few months I will scale all weights in the WODs, to perform them unbroken. The key will be selecting the correct weight to cause an adaptation. I don’t think I will scale the body weight stuff, so will just have to suck it up. The scale to 30kg’s on today’s OHS felt about right.

  10. Will F said

    Warmup – Row 800, Mobility, CFWU x 1, DL 3,3,3 20kg,40kg,60kg
    Strength –
    WOD – Sub run for 400m row, 15kg bar for OHS
    15 mins
    I started off with 25KG, that failed after 1 rep, went to 20 was still too heavy so the rest went to 15. This is strange because last week I was doing a similar WOD with 30KG OHS (unbroken).

    Well done Michelle and Stef! You guys are awesome!

  11. Tracy Lydiatt said

    Well done to you Michelle and Stef! Michelle, you are always an inspiring athlete and cannot believe how far you’ve come! You ROCK!!

  12. Br3nd4n said

    Stef and Michelle, you two are absolutely inspirational. Makes me realise just how far a solid effort will get you

    Pure Awesomeness

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