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Saturday 24 July 2010

Posted by The Coach on July 23rd, 2010

Strength
Deadlift
5-5-5-5-5 reps
then
1 x 15 reps

Post loads to comments

WOD
As many rounds as possible in 10 minutes of:
Burpee, 5 reps
32kg Kettlebell American Swing, 10 reps
21” Box Jump, 15 reps

Post rounds to comments

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12 Responses to “Saturday 24 July 2010”

  1. The Cell said

    HAPPY BIRTHDAY ELLE!!!

    May you have a wonderful day today and be blessed that you are surrounded by a beautiful ocean, the sun and good people… May this day bring you endless joy!!! Best wishes.

    🙂

    SS

  2. Storm said

    Hip Hip Hooray for Elle

    Happy Birthday to the most poised glamourous crossfit Babe I know.

    S xxx

  3. dan said

    To my darling wife,

    Happy Birthday!!!!!!
    I hope you enjoy your training session today, I saw a C.Fit video of a guy that does 1 mile of leaping burpes in around an hour for his birthday. I think this should be a present for people that have a birthday at the Cell……. starting today! hahaha. I know exactly what face you are pulling Elle.

    Have an amazing day, calouses and and all!

    Love Dan xoxo

  4. Tracy said

    Happy Birthday Elle!

    For any of you on road trips and looking for workouts to do, I found this great list from Element Crossfit in Mississauga, Ontario. Perhaps The Cell can come up with it’s own version?

    http://www.elementcrossfit.com/index.php/workouts/40-road-trip-workouts

    I’m going to do Sat’s workout tonight (Friday) will post results later.

    Missing you all!
    Tracy

  5. Tracy Lydiatt said

    Warm up – modified crossfit (no pullups, dips or back ext)
    Stretching
    750m bike

    No deadlifts 😦 Subbed a 1.6km run instead – 11:24mins (working on my weaknesses)

    WOD
    5 burpees
    10 american KB swings with 20 lb (9kg) dumbell
    15 step ups onto bench press bench

    5 rounds and 5 burpees

  6. michelle said

    HAPPY BIRTHDAY ELLE! Have an awesome day 🙂

    Tracy – looking forward to catching up when you get back!

    As for me, I’ve managed to catch the dreaded lurgy, so no training today 😦

  7. Tereena & Anthony said

    Hey Elle,

    I hope you have a WONDERFUL DAY!!!

    Tereena xx

  8. Will F said

    Happy Birthday again Elle!

    Great link Tracy!

    Warm up:
    800m run, mobility, 1xCFWU

    Strength:
    Deadlifts
    5-5-5-5-5@75kg
    1*15@60kg

    WOD:
    Been a bit sick the last week so this was a hard slog for me…
    5 burpees
    10 american KB swings (24kg)
    15 box jumps

    5 rounds

  9. The Cell said

    Warm up:
    5min airdyne
    600m run
    3min airdyne
    400m run
    Mobility drills

    Then:
    Deadlift
    1 x 10 @ 120kg
    1 x 5 @ 140
    1 x 5 @ 150
    1 x 5 @ 160
    1 x 10 @ 120kg

    Then:
    Rope climbs, 2 ascents
    Paralette push up to pass through, 5 reps
    Ring dips, 10 reps
    Air squats, 15 reps
    7 rounds for time
    TIME = 20.52min

    Stretch

    SS

  10. Travis said

    Strength
    Deadlift
    5×5 @ 80,90,100,110,115
    1×15 @ 90

    WOD
    As many rounds as possible in 10 minutes of:
    Burpee, 5 reps
    24kg Kettlebell American Swing, 10 reps
    21” Box Jump, 15 reps

    = 6 rounds + 5 + 7

    Happy birthday Elle!! Great work by the 9am crew this morning it was a pleasure working out with you all. Have a fantastic weekend everyone!

  11. Elle said

    THANK YOU EVERYONE

  12. Elle said

    WOOPS, PRESSED WRONG BUTTON, HERE WE GO AGAIN:

    THANK YOU EVERYONE for all the birthday wishes!

    I had heaps of fun & such an awesome workout at the Cell this morning – a fantastic way to start my birthday!

    Hope you all enjoy the rest of your weekend and thanks Stef for not making me do the Birthday Burpees 😉

    Big hugs,

    Elle 🙂

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