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Monday 13 September 2010

Posted by The Coach on September 12th, 2010

Deadlift
3-3-3- reps
then
1 x 15 x 60% 3RM

Post loads to comments

Then

As many rounds as possible in 12 minutes of:
3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

Post time to comments

Bibra Lake Fun Run This Sunday 19th September. Complete a registration form today at The Cell.

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11 Responses to “Monday 13 September 2010”

  1. Biljana said

    Fantastic pic of you Michelle!! Great photography! πŸ˜€

  2. michelle said

    Sorry guys, I’ve just had to late cancel – I can’t get my bike to start!! 😦 Fingers crossed it’s not a problem that will take 6 months to fix….

    Hahaha, thanks, Biljana!

  3. michelle said

    Just found out there were 3 people on the wait list this morning – an extra sorry to those guys for cancelling late.

  4. Pete Yeates said

    WU = Mobility, Run 800m, CFWU, DL’s.

    DL 3,3,3, 15 @ 90, 110, 135, 90kg’s

    WOD scaled the HSPU (red bands), the rest as Rx’d
    12 rounds +3+5+4

    A nice fun wod πŸ™‚

  5. Biljana said

    Had a back off week last week – feeling really good in body and spirit and glad I took the time to let my body recharge. Did a recovery / back off session up here this morning. Looking forward to catching up with everyone later in the week – Train Hard Have fun! πŸ™‚

    Warm Up 5 min row & mobility stretches

    WOD: 21-15-9 for time of
    12kg KB swings
    Knees to Chest
    Double Unders

    5.27 I think – forgot to write it down

  6. Travis said

    Deadlift
    3×3 @ 105,125,145kg PB
    1×15 @ 87.5kg

    Then

    As many rounds as possible in 12 minutes of:
    3 Hand Stand Push Ups (1 abmat)
    5 Pull Ups
    7 Knees to Elbows

    = 7 rounds +3+5

  7. The Cell said

    Warm up:
    800m run
    Mobility drills
    1 x CF warm up + 10 x Headstands from 2 abmats
    1 x Burgener warm up

    Then:
    Squat clean @ 90% of 3RM
    3-3-3-3-3 @ 80kg

    Then:
    As many rounds as possible in 12 minutes of:
    3 Hand Stand Push Ups
    5 Pull Ups
    7 Knees to Elbows
    As Rx’d
    ROUNDS = 10 Rounds + 2 HSPU

    *Most amount of HSPU that I have done in a while, so I should be happy, just that last set, I could not get up from the floor!

    SS

  8. The Cell said

    Deadlift
    3-3-3 reps
    120/140/160 3RM PB
    then
    170 x 1 1RM PB by 7.5kgs and dble BW!! Stoked with that!!!
    then
    1 x 15 x 95kgs

    WOD
    As Rx’d
    11 rnds + 2 HSPU

    Jase πŸ™‚

  9. Biljana said

    Hey Jase & Stef – awesome efforts today!! πŸ˜€

    Have been meaning to tell you I think it’s really inspiring and motivating to see all of the coaches hitting up the same WODs that are programmed for us at The Cell. It’s fantastic!! Leading by example!! MINT!!

    PS. Thanks for my postcard – Made my day today!!
    Thoughtful gestures really mean a lot.

  10. Storm said

    Warm up:
    500m Row x 2 Working on my technique
    Mobility drills

    Then:
    2 x 10 20kg Back Squat (wide stance toes facing forward)
    Back Squats
    3-3-3
    50-60-70
    1 x 10 20kg Back Squat (wide stance toes facing forward)

    Not a PB but first time back under the bar for a couple of months and it felt great.

    Then:
    As many rounds as possible in 12 minutes of:
    3 Hand Stand Push Ups – 2 abmat depth with head into mat not touching
    5 Pull Ups
    7 Knees to Elbows
    As Rx’d
    ROUNDS = 7 Rounds + 3 HSPU

    Happy with rounds the workouts have been very minimal since going on holiday’s. Found the knees to elbows very grinding.

  11. Bliss said

    Deadlift
    3Γ—3 @ 75,90, 102.5kg
    1Γ—15 @ 65kg

    As many rounds as possible in 12 minutes of:
    3 Hand Stand Push Ups – OR/RB
    5 Pull Ups
    7 Knees to Elbows

    ROUNDS = 8 Rounds + 3 HSPU

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