The Cell

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Friday 20 August 2010

Posted by The Coach on August 19th, 2010

Overhead Squat
5-5-5-5-5 reps
1 x 15 x 70-80% 5RM

Post loads to comments


3 rounds for time of:
85kg Clean, 3 reps
32kg Kettlebell American Swing, 3 reps
17.5kg Ring Dip, 3 reps

Post time to comments


17 Responses to “Friday 20 August 2010”

  1. Nicole Quirk said

    Certainly dont miss that smoggy air that hovers over China & H.K ….

  2. The Cell said

    Stef’s handstand is actually straight. It’s that bloody wall that’s wonky! 😛


  3. The Cell said

    Warm up:
    1000m ROw
    Mobility as follows:
    Glute stretch in to Cossak, 10 reps total
    Wide stance wall squats, 10 reps
    Hip flexor stretch, back leg elevated, 10 reps each leg
    Hip flexor and quad stretch, back leg elevated, 10 reps each leg
    Hip flexor stretch and reach up (opposite arm), 10 reps each leg
    Bulgarian split squats, 10 reps each leg
    Striders in to rotational lunges, 10 total
    Striders in to seated glute stretch, 10 reps
    Fire hydrants, 10 reps each leg
    Downward facing dog in to quad stretch, 10 reps total
    Cobra in to dynamic plough and deep squat, 10 reps total
    Downward dog in to quad squat, 10 reps
    Dynamic adductors, narrow, 5 reps
    Dynamic adductors, wide, 5 reps
    Dynamic adductors, horizontal squat, 5 reps

    Back squat
    3 x 5 @ 80kg
    Front Squat
    3 x 3 @ 80kg

    Rehab work


    Have been under the weather for a couple of days so just taking it easy and practicing new mobility drills, the above is courtesy of Diesel crew!

  4. Andrew said

    WU – 100m row, mobility, CFWU

    OHS – 5 x 25/30/35/37.5/40kg 15 x 27.5kg

    WOD – 3 RFT
    3 x 50kg Cleans
    3 x 32kg KB swings
    3 x Bar dips (no band)

    not sure of time 3-4 mins

    OHS were are WR for me..only 10kg to go and I can match Michelle!!

  5. Pete Yeates said

    WU = Row 1k, Mobility, CFWU.

    OHS 5,5,5,5,5,15 @ 40, 42.5, 45, 47.5, 47,5, 40

    WOD scaled the Cleans to 60kg’s the rest as Rx’d = 2:39

  6. Jase said

    What happened to your gymnastics warm up Stef? You and the Internet mate; you’re like a kid in a toy shop! 😉

  7. kate said

    Oh Jase, so much could be said about your comment: Stef, gymnastics, the internet, watching him do the adductor stretch in his new warm-up (please, feel free to ask for a demo of this when you next see Stef). Sometimes its best just to leave it all alone :-).


  8. kate said

    Warm up
    1000m row, mobility

    For time:
    Run 800m
    50 Kettlebell Swings 32kg (24kg)
    Run 600m
    35 Kettlebell Swings
    Run 400m
    20 Kettlebell Swings

    I had a nice chat with Chris from Coastal Crossfit Queensland to clarify that the 24kg KB for women was American. WOW!!!! I used a 20kg KB with a LOT of broken sets.

    Time = 13;37

    Fun WOD.

  9. The Cell said

    What happened is I am not feeling well, so would hardly call the squats I did training, therefore negated the point of warming up and incorporating the gymnastics warm up, in fact what I did today was play and I took another day off in hope tomorrow I am as strong as papa smurf to live and fight another day and against the evils of gargamoil. 🙂

    The mobility movements today were good and would like to have them all memorised so I can incorporate them whenever I like, this will entail practice and repetition, so will mix these in when I can…


    Hello Kate!


  10. kate said

    A good way to remember your new exercises would be to video them and post them to the gallery. Edification for all!!!!


  11. The Cell said

    Thought about that, and thought about what colour underwear I should wear, red or green???



  12. Steve said

    You two post like an old married couple…. Hilarious!

    Yesterday: OHS 3-3-3 @ 60kg across
    Then 3 rft of 8 x deadlift, 8 x HPC, 8 x front squat @ 60kg
    Time: 5:02. Disappointing- all deads and front squats unbroken, HPC were slow.

    Today: Very heavy in the legs after a big week, so did some upper body strength only.

    Ring dips- 3 x 10 (did these with a pause at the top and bottom, non-kipping, focusing on control).
    Bar dips- 3 x 10 (as above)
    Bench press: 5-5-5 @ 80kg (first bench press since shoulder surgery 12 months ago and felt good)
    Push ups with hand release: 30 for time

    Have a good weekend and good luck with the grading tomorrow!

  13. Bliss said

    WU = Row 1k, Mobility, CFWU.

    OHS 5,5,5,5,5,15 @ 25, 27.5, 30, 30, 35, 27.5

    scaled the Cleans to 35kg’s
    yellow band for ring dips
    kb – 24kg

    2.47 – I should have gone heavier on cleans…next time!

    Stef, do you think Papa Smurf did gymnastics? Probably…

  14. Tereena said

    Bliss, Papa smurf not only did gymnastics, he practised his gymnastics with his beam pole on all the mummy smurfs and had lots of little smurfs and smurfettes – that is why he is Papa smurf 🙂

    see you all tomorrow 🙂

  15. Anthony said

    sorry that was actually me being improper as usual 🙂

    Anth 🙂

  16. Bliss said

    Tereena…you maybe prophetic. Perhaps your future Stef?

  17. Scott Fielding said

    Smurfs..nice…..all the gen Y`s are thinking `Smurfs…WTF`….

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