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Saturday 03 July 2010

Posted by The Coach on July 2nd, 2010

3-3-3-3-3 reps
1 x 15 reps

Post loads to comments

20-15-10-5 rep rounds for time of:
60kg Hang Power Clean

Post time to comments

***Coming Soon to The Cell: Blauer Tactical Systems – Personal Defence Readiness (PDR)***

Good luck to Storm, Craig and Luke in today’s Primal Throwdown at SXF. Kill it guys!!


17 Responses to “Saturday 03 July 2010”

  1. Steve said

    What’s a hand power clean?

    Is it some new hand wash that’s available on late night tv?

    Let me know… I want one

  2. Andrew said

    its ok steve its only the 3rd june anyway and y’day was 2nd june as well – back to the future

  3. The Cell said

    Shut up and train! πŸ˜‰


  4. The Cell said

    I also want a hand clean!



    BAM! Shut up and train!!!

  5. Lisa said

    Good luck to all competitors in the Primal Throwdown. See you there!!

  6. Anthony said

    Go Storm, Luke and Craig. Kick some butt! Enjoy yourselves. Best of luck.

    Tereena & Anthony

  7. Will said

    Good luck Guys at the primal!

    Is the PDR stuff the training gear or are you doing training in personal defense?

  8. grover said

    Blauer PDR at the Cell?!!?!?! SupercalifragilisticexpialaMINTOXXX!!!!

  9. Mary-Anne said

    3-3-3-3-3 reps
    75-90-80-85-90kg PB
    1 x 15 reps @ 62.5kg

    Post loads to comments

    20-15-10-5 rep rounds for time of:
    30kg Hang Power Clean
    7.58 mins

  10. Pete Yeates said

    Warm-up = Dynamic mobility, Squat x 5 @ 15, 15, 45, 65kg

    Squat 5 x 5 @ 85kg

    Then some gymnastics strength training:

    Parallette Pseudo Planche Push-ups 5 x 5

    Front Lever Pulls 5 x 5

    L-sit Bulgarian Ring Dips 5 x 5

  11. Anthony said

    WU – 5 min row / 2 x rnds CFWU / mobility

    3-3-3-3-3 reps
    90/100/110/120/130kg PB πŸ™‚
    1 x 15 reps @ 90kg – back is feelin good

    WOD – scaled
    20-15-10-5 rep rounds for time of: ( only 15 set broken 10/5 )
    45kg Hang Power Clean
    6 mins something. Im thinkin 6.54? I didn’t write it down but definitely in 6 min bracket.

    Then handstand prac. almost broke my neck on one attempt (not really)- but Jase found very amusing.:) got at least one good handstand out but arms were buggered from WOD.

    then off to work 😦

  12. Elle said


    THANK YOU SO MUCH for leaving me your Kettle Bell to borrow! Its really kind of you and much appreciated πŸ™‚

    I can’t wait to start swinging it around!

    If you need to borrow a 16kg or 32kg, let me know – I won’t be using them for a while!

    Hope you have a great weekend and see you soon.

    Cheers, Elle πŸ™‚ xx

    Jase – thanks for help this morning with my Deadlifts….will keep practising to get the technique right…. πŸ™‚

  13. The Cell said

    Will, the PDR is the actual self-defence training. The gear is High Gear from Blauer Tactical Systems also. That will come in due course, but is not necessary for the PDR training.

    More info coming soon….

    Jase πŸ™‚

  14. Storm said

    Well home and warm after a very cold day at Southern Crossfit’s Primal Throwdown.
    Even the toe numbing cold could not dampen the great atmosphere which kept up all day.
    Thank You to everyone that turned out to yell and support Craig Luke and Myself it was fantastic. xxx

    It was great to see athletes of varying fitness levels grind it out, in particular one young lad earned my respect. Dont know his name or age but he would have been 50kg ringing wet. He stuck with the 60kg sandbag and some very heavy deadlifts mixing it with the bigger intermediate athletes to complete the WODS, humbling.

    Myself and Craig got a DNF in the first WOD and I vow to go back with shotgun in hand and kill as many of the 80 and 60kg sandbags I can find….yuk yuk yuk and hard.
    If I figure out how to get it off Adrians phone I will try and post my 2nd lift struggle with the beast of a thing, titled “Never give up to the clock stops”.
    I didnt get to see it but apparently Luke picked his up easy and completed all WODs well, finishing 10th overall, prior to the 4th WOD.

    Craig finished 18th after a big 4th on the leg crushing 3rd WOD racking up a very impressive 84 wallball’s ( I think Craig’s words were “I dont think I can hit that target up that high’) hit it he smashed it. This WOD absolutly trashed me but I managed to finish and hold my head high.

    Overall out of the 8 RXD women I finished 8th, I went to compete and do my best with what my body would give me on the day. I intend only to get fitter and stronger with a view to train for the next sectional in Perth.
    I am immensely proud of myself today. My mind was very strong and there was some great positive dialogue in my head, just my body had other ideas.

    I am also proud of Craig and Luke who once again showed that they are fantastic athletes. Here at “The Cell” we have a thing that we try to teach everyone for more than one reason, when you finish a WOD no matter how trashed you are you do not lie down defeated, you stand tall and proud and walk it out. The three of us did that today when every single person was lying flat on thier back in our heats of the 3rd crushing WOD the only people standing and walking was Luke Craig and I.

    S xxx

  15. graeme batt said

    SXF Throwdown, what an inspiring day!!
    from the determination and commitment of all the athletes to the enthusiasm and encouragement of the crowd

    To Storm, Craig and Luke, you rock !!

    to you guys and to the rest us the cell athletes…NEVER LAY DOWN !!!


  16. The Cell said

    Awesome stuff guys. In the abscence of Stef being here and writing something philosophical, allow me……………………”Fck Yeah!!!” πŸ˜›


  17. Enzo said

    WOOOOOOOOOOOOOOOOOO PDR!!!!!!!!!!!!!!!!!! BRING IT!!!!!!!!!

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