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Friday 02 July 2010

Posted by The Coach on July 1st, 2010

Strength
Push Press
3-3-3-3-3 reps
then
1 x 12 reps

Post loads to comments

WOD
1 min work:1 min rest for 12 mins of:
60kg Clean & Jerk, 3 reps.
For the remainder of the minute, perform as many 21” box jumps as possible.
Score is total box jumps.

Post score to comments

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19 Responses to “Friday 02 July 2010”

  1. Pete Yeates said

    The Primal Throwdown is shaping up to be a goody.

    WOD 1 looks fun

  2. Anthony said

    Pete you are gonna rock at this WOD tomorrow ( even more than usual anyway, Mr box jump ). I have an early apptmt at work so I will catch up with you 5.30 crew next week 🙂

  3. Storm said

    Pete, my eyes nearly popped out when i saw the wieght for the sandbag shoulder.

    I must have yabbered stupid to all who walked into the gym as a way of trying to grasp it, making them watch the video.

    But im all over it now after a little bit of form talk with Lisa and Mighty Mouse Amanda, thanks guys, I think the tears were starting to well before your words of reassurance and belief that I can get that bad baby up.

    All there is for me to do now is pull the pink socks up, put the game face on and listen to the positive yelling that will be comming my way from those that have faith im me.

    xxx

  4. Pete Yeates said

    Hey Storm, I am way sure you can lift that sucker twice, remember it doesn’t have to look pretty!

  5. michelle said

    Wow, that primal WOD looks awesome! You’ll get it done no problems, Storm. As Pete said, you only have to do it twice. We’ll be there to cheer you on 🙂

  6. The Cell said

    Storm, if you cant lift that bag whilst pulling up your socks then there is something terribly wrong with you… Too easy!

    🙂

    SS

  7. Mary-Anne said

    Push Press
    3-3-3-3-3 reps 17.5/22.5/27.5/30/32.5
    then
    1 x 12 reps @ 15kg bar only

    Post loads to comments

    WOD
    1 min work:1 min rest for 12 mins of:
    26.5kg Clean & Jerk, 3 reps.
    For the remainder of the minute, perform as many 21” box jumps as possible.
    Score is total box jumps: 86

    Aparently I have a fear of lifting things above my head.

    Decent, inspiring effort this morning guys.
    For me, plenty of technique & drive to emulate.

  8. Travis said

    Strength
    Push Press
    5×3 @ 35,40,42.5,45,47.5
    1×12 @ 35

    WOD
    1 min work:1 min rest for 12 mins of:
    40kg Power Clean & Jerk, 3 reps
    For the remainder of the minute, perform as many 21” box jumps as possible.

    Total = 127

    Clean and jerks felt esay, could have gone with a higher weight or done full squat cleans. Great work from Pete this morning doing full squat cleans using his PB weight!

  9. Nicole said

    YOu will KiCk It !!! TEAM STORM WILL BE THERE IN FULL FORCE TO CHEER YOU ON… 😉

  10. Mary-Anne said

    Storm, thank you BTW 🙂
    I left my jumper on the vaccum cleaner lol can you stash it for me? Im in tomorrow. x

  11. michelle said

    Warm up: Skipping, 20 lunges, 10 push ups, 20 sit ups, back extensions, mobility

    Strength: Push Press
    5-5-5-5-5 @ 25-30-32.5-35-40kg
    1 x 15 @ 30kg

    WOD: Scaled the C&J to 35kg, but did full squat cleans

    Total box jumps = 78

    Pete was on fire this morning!!

  12. Will F said

    Strength
    Push Press
    5×3 @ 25,27.5 ->
    1×12 @ 20

    WOD
    1 min work:1 min rest for 12 mins of:
    30kg Power Clean & Jerk, 3 reps
    For the remainder of the minute, perform as many 21” box jumps as possible.

    Total = 141

  13. The Cell said

    Warm up:
    1500m row
    Mobility drills
    1 x KB Mobility Complex

    Then:
    OHS
    5-5-5-5-5
    60-65-70-75-80 (Only did 4 reps here), finished immediately with a set of 5 reps @ 60kg

    Then:1 min work:1 min rest for 12 mins of:
    60kg Clean & Jerk, 3 reps.
    For the remainder of the minute, perform as many 21” box jumps as possible.
    Score is total box jumps.
    Rd1: 38 reps
    Rd2: 40 reps
    Rd3: 40 reps
    Rd4: 38 reps
    Rd5: 32 reps
    Rd6: 34 reps
    TOTAL = 200 reps

    Then:
    On the minute every minute for 10mins execute 1 x rope ascent
    Used the boots today, went from the floor also, felt great with boots, SO MUCH easier!

    Stretch

    *Last session for a couple of weeks here at The Cell, trained with Jas today, was good effort!

    Thanks guys and see you all soon! Train Hard..

    🙂

    SS

  14. Pete Yeates said

    WU = Skipping, Lunges, Situps, Pushups, Mobility, Push Press x 3 @ 20, 30kg.

    Push Press 3,3,3,3,3 @ 40, 42.5, 45, 47.5, 50kg.
    Push Press x 12 @ 40kg.

    WOD as Rx’d (But with full squat cleans)
    Reps = 96

    I was warming up on the C & J, figuring on using 50kg (this being 5 kg under my 1RM)for the wod. Started with 40kg felt too light, 50kg still felt light, so tried for a 1RM @ 60kg which felt ok, so used this weight for the WOD. I love training at the Cell. 🙂

  15. Monica said

    Good luck tomorrow Storm. Not sure if I will get there to cheer you on in person but will be in spirit! NO DOUBT AT ALL THAT YOU WILL KICK ARSE! xx Mon

  16. Storm said

    Thanks everyone your all mint. xxx

    Luke, Craig and I will be doing our best and having fun, look forward to seeing some of you there.

    S

  17. The Cell said

    Training with the King today.

    Warm Up
    Chalked hands
    Put on Oly shoes
    Told joke

    Strength
    OHS
    60-70-75-80-85kg
    Last set was very ugly but hey, I beat Stef 😛

    WOD
    Todays Cell WOD as Rx’d
    141 box jumps.
    Yes Stef beat me. But only just! By about 5 rounds worth of box jumps!!!! Animal!

    Jase 🙂

  18. The Cell said

    Just a note on weightlifting terminology.

    Today’s WOD was prescribed as Clean & Jerk.

    This means it is a squat or full clean, not a power clean. Whenever the word Clean is NOT prefaced by the word Power, the correct movement to perform is a full or squat clean.

    Clear as mud??

    Jase 🙂

  19. kenno said

    Strength
    3×3@ 70kg

    WOD as Rx’d
    167 box jumps

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