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Wednesday 11 August 2010

Posted by The Coach on August 10th, 2010

Push Press
3-3-3-3-3 reps
Then
1 x 12 reps
70-80% 3RM

Post loads to comments

Then

3 rounds for time of:
100 Squats
20 Lunges
35 Push Ups

Post time to comments

***Important Note to All Cell Members***
Bookings for Wednesday night skill sessions are now done under the “Seminar” tab in MBO.

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15 Responses to “Wednesday 11 August 2010”

  1. andrew said

    WU – 400m run, CFWU x 2. mobility

    PP – 3 x 60/70/75/70/70kg 11 x 60kg ie DNF

    WOD – as rx’ed 08:32

    Kudos for Glenn to gutting it out and completing WOD as rx’ed. Strong effort.

    Now skills sesion tonight

    PS To all Cell mates do not EVER put yr hazard warning lights on to show you want to move into a parking space!! You have been warned…

  2. The Cell said

    I’m not sure if I’m confused about the hazard lights thing or the possible suggestion that Stef made it to The Cell before you 😉

    Jase

  3. Pete Yeates said

    WU = Run 400m, CFWU, Mobility.

    Push Press 3,3,3,3,3,12 @ 40, 45, 50, 55, 62.5, 40kg

    WOD as Rx’d = 12:10

  4. Andrew said

    He made it to the Cell before me y’day and I must hang my head in shame on that count

    The hazards light is a rule of law as per SS and applies to supermarket carparks

  5. Paul said

    Hazard lights are sign of submission
    God lights or the biggest SUV gets the parking bay.
    To quote my new Forged t-shirt”Fortune favours the bold.”

  6. The Cell said

    Warm up:
    1000m row
    Mobility drills
    15m bear crawl forwards
    15m walking lunges forwards
    15m bear crawl backwards
    15m lunges backwards
    Then:
    5 sets of:
    Headstand Push Up x 3 (From 2 x abmats)
    Frog Stance, 15 sec hold
    then
    3 sets of:
    Pistol 5 each leg
    Glute Ham Raises x 5 slow reps

    Then:
    Backsquat
    5-5-5
    100-105-110kg

    Dead lift
    5-5-5
    140-150-150kg

    Then:
    With a 10kg weight vest; On the minute every minute for 15mins perform
    4 x burpee to pull up
    5 x air squat
    3 x ring dips

    Stretch

    SS

    *This was tough! 🙂

  7. Storm said

    Hi guys

    Hope you are not missing me to much, I have gotten the dreaded lurgy (cough cough cough) and feel like crapola.

    I have not let that get in the way of shopping walking or sightseeing, having said that I though last night might have been our last we ended up in the unsavoury part of town.

    Adrian “I dont think we are in Kansas anymore Toto”

    Was an understatment us and some other tourist were doing 360 degree spins to make sure nobody was sneaking up on us. The cops were rolling around in unmarked cars and wouldnt get out.

    But we were saved from the gun toting wierdo crossdressing crazies when the streetcar rolled up none to soon.

    Due to being sick (cough cough cough) no training for me last two days we are in Redding now after crossing the Golden Gate Bridge passing thru Sausilto and a couple of other joints.
    The road caused some concern due to it mostly being up hill with more switch backs than a goat track with ferocious drop offs.

    We stopped in Clearlake (Redneck country)for dinner which was an eye opener. Imagine a slightly classier version of the town from Deliverance………….. well you get my drift. We made it out of town eventually with no help from Adrian’s navigation before someone was made to “squeal like a pig”. The look on the poor service station attendant as we made our escape was one of forlorn hope, wishing that it was him leaving.

    Plan to train at Crossfit Redding tomorrow and then head wherever the road takes us……….

    Signing out

    S & A (cough cough cough)

  8. The Cell said

    You are quality girl! Keep those posts coming! Love to hear all about your experiences! Travel safe and enjoy!

    🙂

    SS

  9. Will F said

    Found a gym at the hotel in Mykonos. The equipment very ugly and hard to use…if anyone feels like having a look, I’ll upload a photo to my travel blog http://www.loofington.net

    Push Press – 3-3-3-3-3-3 @ 20, 25,30,35,40,fail – A good tradesman shouldn’t blame his tools, but on the last set everything went wrong, so stopped there.
    Was going to attempt a Fran but by this stage I had no energy, had been a big night the one before.

    Get better Storm! I’ve got the same problem *cough* *cough* 😦

  10. The Cell said

    How are ya Will! Good to hear from you brother! Wish I was in the motherland with you! 😦

    Be safe and keep posting and training when you can!

    🙂

    SS

  11. Biljana said

    Warm Up – 400m run, 1 x CFWU & mobility

    Strength 3-3-3-3-3 @ 35/37.5/40/42.5/45
    then instead of 1×12 – was feeling strong and gave 50kg Push Press a crack – WOO HOO – New PB!! 🙂 Very happy with that!!

    WOD: 3 rounds for time of –
    100 8lb sledgehammer swings
    20 21 inch tyre step ups
    35 Push Ups

    12.08 min

  12. Elle said

    First session back in 6 days – felt good to shake the cob webs off….even if that’s all I felt like i did…..oh and a couple of squats and pushups and lunges….. easy street today….

    Nice to hear from you Storm – hope you get better soon and have fun!

    Stef, you made us laugh this morning with your Hazard Light story – it was a scene out of Seinfeld hahaha 🙂 only happens to you Stef 😉

    See you all in the morning…

    Elle 🙂

  13. Storm said

    Will, Im proud of you that no matter where you are or how you feel (big nite out) you are still training.

    Im off to the pool to drown this bug and to find somewhere to refresh my tan.

    Stay safe

    S

  14. Jase said

    Great crew at tonight Clean Skill Session. I’ll send you all out the PDF I was running from in the next couple of days.

    Jump on board the skill sessions guys. We only get better through training AND practice.

    Jase

  15. michelle said

    Warm up: 500m row, CFWU x 1, mobility

    Strength: Push Press
    3-3-3-3-3 @ 37.5kg
    1 x 12 @ 32.5kg

    WOD as Rx’d

    Time = 12min. something

    Then the Clean skills session – lots of fun!

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