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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Thursday 19 August 2010

Posted by The Coach on August 18th, 2010

3-3-3-3-3 reps
1 x 15 x 70-80% 3RM

Post loads to comments


For time:
Row 1000m
20kg Thruster, 50 reps
Pull Up, 30 reps

Compare to 190610


26 Responses to “Thursday 19 August 2010”

  1. Glen Lewis said

    Looking forward to more thruster practice this morning, alas it wasn’t to be. Sick babies are not fun and after a night of getting up and trying to sleep, 5:30am wasn’t possible. In fact 7:45am is tougher than it should be.

  2. The Cell said

    Hello everybody!



  3. graeme said

    good morning mr sifandos !

  4. Tereena said

    So cheery!! Good morning to you too!

  5. The Cell said

    Good morning everybody! Aaron brought in some home made jerky this morning and Kate is dreaming if she thinks I am going to save her some, its too good! Aaron, you the man!

    🙂 🙂 🙂


  6. Kate said

    Stef you better leave some!!!!!!
    Aaron and Kellie, thanks for bringing in the jerky. The one tiny little piece I tasted out of the great big bag that Stef has demolished was amazing.

  7. The Cell said

    I have not demolished it all yet, you behave and I shall leave you some, but this is going to take all of my will and inner strength to resist. I excuse my weakness now and in advance. I mean when are you in next? You expect me to hold off for that long?


  8. Jase said

    I’m on my way Stef. Save me some or I’ll do………something. Not sure what that something is but it won’t be pretty! :-p

  9. graeme said

    i want some too … 5:21 tonight

  10. Kate said

    Stef, if you are going to be a man (like Tom Selleck), yes I expect you to resist temptation and put the jerky down!

    Warm up 800m run
    2 x 10- OHS, dips, deadhang pull ups (orange band), 20sec L- sits and handstands.

    Part A
    1km run, deadlift (55kg) for max reps for remainder of time.
    =39 deadlifts

    30secs to unload bar.

    Part B
    1km run, ground to overhead (25kg) for max reps for remainder of time.
    = 40 reps

  11. graeme said

    nice WOD kate, sounds fun!

  12. graeme said

    does anyone know why i was given an icon that looks like a christmas tree with lobster arms?

  13. Kate said

    PS thanks to Crossfit FX for the WOD.

  14. Bliss said

    Ahhh…Tom Selleck! I loved Tom Selleck!

  15. The Cell said

    What do you mean ‘loved’ Bliss. He’s not dead. Is he??

    Jase 🙂

  16. The Cell said

    What do you mean Tom Selleck is dead! I love Tom Selleck! If he is dead we are having a funeral at The Cell celebrating one of the greats! This Sunday in commemoration!



  17. Mary-Anne said

    mmmawhhh…I miss deadlifts.
    Would someone please give me new back Im going absolutely banananananas….and you want to talk about willpower? I have to strap myself to my desk to withold from eating the house down at the moment haha.

    Love you guys – I’ll be back next week I hope.

  18. The Cell said

    HAHA! Good on you Mary-Anne, you will be back before you know it!

    Is MacGyver still alive? Because if he and Tom Selleck died I would be utterly devostated and would have to organise two funerals!


  19. Bliss said

    Oh…I meant ‘loved’ him back in the day. Dear God…Mum adored him!

    However, on reflection, he is still hot. I still love him. I hope he is not dead.

  20. Bliss said

    Dead lifts
    75-85-95-100-100 reps
    1 x 15 x 70

    For time:
    Row 1000m
    15kg Thruster, 50 reps
    Pull Up, 30 reps

  21. graeme said

    1 x 15 x 80

    “Jackie” 12:02
    Row 1000m
    15kg Thruster, 50 reps
    Pull Up, 30 reps

  22. michelle said

    Warm up: Skipping practice, mobility, CFWU x 1

    Strength: Deadlift
    3-3-3-3-3 @ 65-75-87.5-90-90kg
    1 x 15 @ 60kg

    WOD as Rx’d

    Time = 11:04

    Thanks (again) for telling me to do the pull ups unassisted, Jason. They weren’t as bad as I thought they might be.

  23. Biljana said

    Warm up: Skipping practice, mobility, CFWU x 1

    Strength: Deadlift 3-3-3-3-3 @ 55kg across the sets
    then 1 x 15 @ 35kg

    1000m row
    50 Thrusters @ 15kg
    30 Pull Ups Red Band

    10.11 min
    (3 min PB from last time and I did it on Purple Band then 🙂

    Awesome efforts Graeme & Michelle!! 🙂

  24. The Cell said

    So does that mean MacGyver, the smurfs and Tom Selleck are still alive??? BAM!



  25. Tereena said

    Hey Travis,
    Hope you’re not in too much pain now
    and your shoulder is well on the mend 🙂

  26. […] Compare to 190810 […]

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