The Cell

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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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Friday 27 August 2010

Posted by The Coach on August 26th, 2010

Overhead Squat
5-5-5-5-5 reps


1 x 15 x 70-80% 5RM


15-12-9 reps for time of:
85kg Front Squat
32kg Kettlebell Swing

Post time to comments

“The Overhead Squat”
By Coach Greg Glassman
CrossFit Journal article


22 Responses to “Friday 27 August 2010”

  1. The Cell said

    Who is excited about tomorrow’s training???

    BAM! POW! PA!



  2. The Cell said

    Hello Andrew!



  3. graeme said

    depends what your bringing !

  4. The Cell said

    Warm up:
    Mentally prepare
    Relinquish all fears
    purge and vomit


    Cool down
    BAM! And purge and vomit again

  5. michelle said

    Warm up: Rowing, 100 x 12kg mixed KB Swings, mobility

    Strength: Overhead Squat
    5-5-5-5-5 @ 30-35-35-35-35kg
    1 x 15 @ 27.5kg

    I really wasn’t feeling it this morning, the wrists were really hurting, so I kept it light-ish.

    WOD: 15-12-9
    40kg Front Squat
    24kg Russian KB Swing

    Time = 3:26

    The front squats were slow, but unbroken.

    Looking forward to tomorrow’s full contact chess πŸ™‚

  6. Andrew said

    The game of chess, is like a swordfight. You must think first, before you move

  7. Pete Yeates said

    WU = Run 800m, KB swings, Mobility.

    OHS 5,5,5,5,5,15 @ 40, 40, 40, 40, 40, 30kg

    WOD scaled to 40kg Front squat and 24kg KB Swing = 2:16

  8. Vicki said

    Peter won’t let me write what I want to about sword fighting πŸ˜‰ I had a disturbing visual …

    OHS 15-17.5-20-25-27.5 PB
    15 x 17.5

    20kg FSQ
    20kg KB

    I LOATHE front squats.

  9. The Cell said


    Tomorrow we are releasing one of our ‘special’ bench mark WOD’s for the first time! All 3 classes are fully booked, BUT if you are truly interested in participating and giving it a good go I will put on extra classes, BUT ONLY if I get enough people, the extra class will begin 11am, IF I get the interest, and if I get a lot of interest I would be happy to put a class on at 12pm also. The only way to do this is to phone me only ASAP to confirm your interest. 0410 800 894.

    Look forward to seeing some of you tomorrow!




  10. Ash said

    WU = Run 800m, KB swings, Mobility.

    OHS 5,5,5,5,5,15 @ all @ 15kg

    WOD scaled to 30kg Front squat and 32kg KB Swing = 3:10

  11. Steve said

    I implore you to take up the Greek God on this very kind offer; you will not regret it.
    We gave it a test run today and it was a breeze. Over very fast and not painful at all.
    I might come down just to witness the carnage. Days like this dont come along very often!

  12. The Cell said

    I was going to post my time for tomorrow’s WOD but after my brother Poseidon’s true words of wisdom, I will refrain and save it for tomorrow…

    By the way tomorrow will require focus, the scaling system is a little more comprehensive than normal, but is all outlined very clearly and simplistically on the board. Tomorrow we do not muck around, we operate as a smooth unit, a well adjusted and competent machine! We get to business, we stay focused, we remain solid in our vision of completion and stay true to the prescription we have chosen to go to battle with. This is going to be great fun!



  13. Ash said

    Will there be a time limit tomo??

  14. The Cell said

    Will there need to be one???



  15. Brett said

    OHS – 25, 27.5, 30, 35, 40
    15x 25kg

    WOD – 40kg fs & 28kg kb

    Looking forward to tommorows session πŸ˜€

  16. The Cell said

    Where is the post that usually comes on at 3pm???


  17. Tereena said

    Yes, where is it Stef!!??!!

  18. graeme said

    yeh come on ! ive been sitting here waiting!

  19. Tereena said

    we want it now, we want it now, we want it now!!!!!…yes I have spent the day with two 4 year olds at the zoo and some of their attitude seems to have rubbed off!! haha πŸ™‚

  20. The Cell said

    Patience is the key to all that there is to know…


  21. The Cell said

    If anyone dies tomoro, I want it known I had nothing to do with the WOD. If you love it, it was all my idea! Hahahaha :-p

    Seriously though, anything that leaves Steve and Stef in the state that WOD did today has to be brutal! πŸ˜‰


  22. Andrew said

    Patience is power; with time and patience the mulberry leaf becomes a silk gown.

    Ba BOOM!!

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