The Cell

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Sunday 18 July 2010

Posted by The Coach on July 17th, 2010

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world. Speak or act with a pure mind and happiness will follow you  as your shadow. Unshakable. The Dhammapada.

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13 Responses to “Sunday 18 July 2010”

  1. The Cell said

    Hi guys, thought I would post below the training I did whilst away, could not access our website in China, due to internet governing laws and restrictions…

    SS

    —————-

    04.07.10
    In room training:
    100 burpees
    100 alternating lunges
    100 sit ups (no momentum)
    100 air squats
    100 Mountain climbers
    UNTIMED – about 20 mins

    Stretch

    05.07.10
    AM:
    Warm up:
    Dynamic mobility / running

    Then:
    10 laps of soccer oval (last lap and a half was sprinted)

    Then:
    10 rounds of:
    70m sprint every 30sec (must reach 70m in under 15sec)
    REST 2 mins
    10 rounds of:
    70m sprint every 30sec (must reach 70m in under 15sec)

    Then:
    20 x push ups every minute
    5mins (all push ups unbroken)

    Hindu push up practice

    Stretch

    PM:
    Warm up
    Dynamic Mobility / Work up to 3 rep squat clean for the day
    Then:
    Squat clean
    3-3-3-3 @ 70kg

    Then:
    28kg KB American swings, 10 reps
    Strict dead hang pull ups, 5 reps
    4 rounds for time
    TIME = 3.03min

    Stretch

    06.07.10
    Warm up:
    Dynamic mobility / skipping / stretching

    Series of Strength movements – 5 movements – 3 sets per movement – The set you finish on each movement is the set you begin with for the next movement – Untimed – rest as required.

    PRESS
    3-3-3
    50-52.5-55
    OHS
    3-3-3
    55-62.5-70kg
    Front squat
    3-3-3
    70-80-90kg
    Back squat
    3-3-3
    90-100-110kg

    Deadlifts
    3-3-3
    110-140-160kg

    Then:
    5 rounds Untimed (but worked speed)
    Ring dips, 10 reps
    Air squats, 15 reps

    Stretch

    07.07.10
    AM:
    Warm up:
    Mobility drills / skipping

    Then:
    50kg Press
    Dead hang pull ups
    1 round looks like:
    Press, 3 reps + pull up, 1 rep + press, 3 reps + pull up, 3 reps + press, 3 reps + pull up, 5 reps
    5 rounds UNTIMED

    Then:
    5 rounds for time of:
    120kg Deadlift, 5 reps
    K2E, 10 reps
    Bear crawl forward, 15m
    Bear crawl backwards, 15m
    TIME = 9.21min

    Stretch

    PM:
    Warm up:
    10min jog
    Mobility drills

    Then:
    15min hard run

    Then:
    Jingle jangles – 10m distance
    30sec on / 30sec off
    Lengs each round = 10
    TOTAL = 100

    Then:
    5min Hover

    Then:
    Handstand practice

    Stretch

    08.07.10
    Warm up
    Mobility drills
    Skipping

    Then:
    Back squat
    5 x 5 @ 100kg

    Then:
    1 round to equal amount of rest of:
    Ring push ups, 15 reps
    28kg KB snatches, 10 reps
    60kg power clean, 2 reps + Rack carry, 15m +
    60kg Push press, 2 reps + overhead carry, 15m
    6 rounds total
    Rd1: 1.21min
    Rd2: 1.27min
    Rd3: 1.29min
    Rd4: 1.32min
    Rd5: 1.33min
    Rd6: 1.38min

    *Last 3 rounds carry was executed moving backwards

    Stretch

    Then:
    Within 30mins
    Cold pool recovery and game of water polo

    09.07.10
    Warm up:
    Mobility drills

    Then:
    Cindy
    ROUNDS = 20 or 21 rounds (cannot recall) + 5 pull ups
    *Fukin hot as it has been every day, muggy and difficult to breathe! Happy with rounds out.

    Then:
    BB Rollouts, 10 reps
    L-sit hanging hold, 10 sec
    3 rounds UNTIMED

    Stretch

    10.07.10
    REST DAY

    11.07.10
    Warm up:
    Running / mobility drills

    Oly lifting warm ups

    Then:
    70kg C & J, 2 reps
    Run, 200m
    Bar dips, 10 reps
    3 rounds for time
    TIME = 6.44min

    Then:
    150kg deadlifts, 3 reps
    Waist height jump overs, 3 reps
    5 rounds UNTIMED

    Then:
    10min Core cluster

    Then:
    100 push ups for time
    TIME = 4.04min

    12.07.10
    Forced REST DAY

    13.07.10
    Warm up:
    Running / mobility drills

    Then:
    2 mins on / 2 mins rest of:
    Burpees
    15kg weighted air squats
    Hover to push up
    15kg weighted lunges with rotation
    10kg DB single arm push press
    Mountain climbers

    *Trained with Glory today, could only do so much with them as they are also limited in movements

  2. Elle said

    JUST HEARD BEC IS ONE OF THE 24 WOMEN ADVANCING THROUGH TO THE NEXT ROUND!!!!!!

    WOO HOO!!

    GREAT NEWS BEC & JASE!

    GOOD LUCK FOR THE NEXT ROUND 🙂

  3. Ash said

    Yeah pretty sure she was the 24th!

    Great news, congrats!

  4. Will said

    She sure was!

    http://scores2010.crossfit.com/scoring/p/2010/women,149/

  5. The Cell said

    GREAT WORK BEC! KEEP IT UP!

    AM TRAINING:

    45 mins precisely of kings park work…
    Start at top of ladder, run to Kakoda, execute 3 x kakoda – run to Mount street, execute 3 x mount street – run to Jacobs, execute 3 x jacobs. During the 45mins, every 5 mins on the mark, wherever you are execute 20 x air squats.

    Stretch / recovery

    SS

  6. The Cell said

    Huge day out at the Games today. We were up at half 5 for a 7am briefing at the track.

    First WOD was like Helen on roids in some pretty hot sub. Manhy competitors tore their hands big time on the KB’s and pull up bars. The fact they are black and were really hot from the sun didn’t help. After that WOD they had 90 sec’s to post their best shoulder to overhead lift. A bit of strategy went into this with us deciding that Bec should just get a lift in straight from the rack to register a score. The bars were already loaded with a couple of 10’s. So that went up easy. She stripped it and popped a couple of 20’s (or more correctly 45 pounders) on and jerked it easily. With about 15 sec’s togo, Bec added a couple of 15 pounders and jerked it overhead with about a second to spare to equal her competition jerk PR of 70kgs!

    The next WOD saw Bec needing to move up a spot or two to make the cut. She killed it and came in around 10th overall with some great deadlifts, a few dodgy pistols and unbroken double unders.

    The last WOD of the day would always be a challenge considering Bec is the one of the shortest competitors. Going in she didn’t even know if she could get over the wall. Our strategy went out the window as she adapted, improvised and overcame everything in her path to finish the WOD.

    Finally back at the hotel at 9pm after a feed. Time for a quick shower to soothe the sunburn and then bed before another early start tomorrow.

    I’ll be bringing back a special gift for The Cell, so keep an eye out for that. Plus more ab mats for those who like using them in out WOD’s. We’ll now finally have 6! Oh and for those who do the Paleo thing, I’ll have a special treat for you.

    It’s an amazing experience over here and I’m pretty keen to get together a Cell affiliate team for next year! More on that in coming weeks 🙂

    Train hard
    Jase 🙂

  7. Tereena & Anthony said

    AMAZING effort Bec!! Awesome to watch!
    Glad you are having such a FANTASTIC time Jase :):)

  8. Storm said

    To Jas and Bec

    More importantly Bec, “Never Give Up” you have earned your spot through to Sunday’s workouts with solid outstanding ability.

    Keep your focus and breath deep through the tuff bits, as we know there will be plenty.

    Most importantly have FUN and enjoy the moment.

    Carole hope your having fun and taking plenty of photos oh and of course a bit of shopping I hope.
    Jason you had better be bringing back presents…:)

    See you soon.

    S

  9. Jase said

    One word…

    HANDSTANDS…

    SS

  10. Stef said

    PM TRAINING:

    Warm up:
    10min airdyne – 200 cal

    Mobility drills

    Then:
    Burgener warm up
    Snatch complex 2 sets @ 40kg
    Snatches
    1×3 @ 50kg
    1×3 @ 55kg

    Then:
    3 x 3 of each / ascending sets, 1 set of each movement begins at the last set of previous movement. Between each set execute 2 x ring muscle ups.
    Press – 50/55/58.5kg
    OHS – 58.5/70/77.5kg
    Front squat – 77.5/90/95kg
    Back squat – 95/105/115kg
    Deadlift – 115/150/160kg

    Stretch

    SS

  11. michelle said

    What a great weekend of crossfit it’s been so far!! It’s been so insipiring to watch all the amazing athletes, including Bec. My motivation has been flagging the last couple of weeks, and I’m now pumped and ready to get back to working on my many weaknesses in preparation for 2011 🙂

  12. Anthony said

    Stef that WOD looks awesome
    3 x 3 of each / ascending sets, 1 set of each movement begins at the last set of previous movement. Between each set execute 2 x ring muscle ups.
    when are we doing it at training!? 🙂
    Anth

  13. Tracy Lydiatt said

    Congratulations BEC! I’ve been catching the highlights and now watching live feed from Toronto hotel! Woo hoo! You are doing so well and we’re all really proud of you. No matter how you finish, you are a serious winner! Stay focused and kick some ass!

    I’ve been working hard to get over jetlag after 25hrs of straight flying on Friday. I got a workout in today in the grass across from the hotel…..

    400m run
    100 situps
    100 push ups
    100 squats

    12:00min

    Those handstand push ups in the WODs seriously motivated me to get ONE handstand so practice begins tomorrow!

    Warm regards to all
    Trace xo

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