The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

    Movember 2011
    Tue 01 Nov to Wed 30 Nov 2011

    Sleep Seminar
    7.30pm Wednesday 09 Nov 2011

    REX Affiliate Cup
    Sat 12 Nov 2011

    FREE Open Gym
    12pm - 3pm, Sat 19 Nov 2011

    Real Fitness Standards Grading - Level II
    Sat 03 Dec 2012
    No Classes This Day

    These dates are subject to change

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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.



  • © The Cell - Real Fitness and www.thecellfitness.com.au, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Tuesday 05 October 2010

Posted by The Coach on October 4th, 2010

-Unload Week-
Push Press
3 x 3 x 60% 3RM

Post load to comments

Then

“Double Alternating Tabata”
16kg Kettlebell American Swing
Push Ups
Start the clock and perform as many reps as possible for 20 seconds of Kettlebell American Swings. Rest 10 seconds. Then perform as many Push Ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of Swings and Push Ups
*The entire workout should take 8 minutes.

Post total reps to comments

The Cell “Smoker” Challenge is on this Saturday, 9am. If you’re not already registered, get on board now for your chance to share in the cash prizes on offer.

Advertisements

8 Responses to “Tuesday 05 October 2010”

  1. Pete Yeates said

    WU = Dynamic mobility, High bar back squat x 3 @ 15, 45, 65, 75, 85kg.

    Run = 2 minute intervals x 10, jogging in between each for 2 minutes.

    8 intervals involved – 60 seconds up a hill, 45 secs down and try and hold same pace on the flat for 15 secs. I love running fast, these were fun. 🙂

  2. Amith said

    Push Press Single KB
    16Kg @ 3×3

    “Double Alternating Tabata”

    16kg Kettlebell American Swing(80 reps)

    Push Ups(103 reps)

    Total Reps: 183

    Shoulder started to hurt for the last four sets of push-ups

  3. Travis said

    Push Press
    3×3 @ 40kg sets across, focused on speed.

    WOD
    “Double Alternating Tabata”
    16kg Kettlebell American Swing
    Push Ups

    Total reps = 181

    Pushups slowed from 19 reps to 10 or 11 reps around the 3rd/4th round. KB swings felt good throughout.

    Finisher
    “Double Alternating Tabata”
    Static hold top of chinup position (hands under bar)
    Static hold top of ring dip position (lockout)

  4. The Cell said

    Warm up:
    100cal airdyne
    Mobility and work specific movements to warm up

    Then:
    3RFT of:
    25 cal airdyne
    2 rope ascents
    15 lunges
    3 HSPU (head to 1 x abmat)
    10 archer push ups on rings
    TIME = 11.16min

    Then:
    For 5 rounds every 2mins execute the following:
    1 rope ascent
    3 HSPU (head to 1 x abmat)
    5 dead hang pull ups

    Long stretch

    SS

  5. Storm said

    Trained at 5.30 today with the lovely miss Lisa and Sean.

    Strength
    3 x 3 @ 35kg

    WOD as Rxd
    Total 198
    No matter how hard I tried I could not get out(except for the first round of 20)anymore than 14 Swings.

    Awesome effort today Bliss 217 – I would not advise anyone to go up against the Bliss Bomb in a KB swinging competition she was moving quick on those.

    S x

  6. Lisa said

    Warm Up
    1000m row (thanks for the technical cues Storm)
    1 x CFWU (with 6 single unassisted pull ups)

    Push Press
    3 x 3 x 3 @ 30kg

    Then

    “Double Alternating Tabata”
    12kg Kettlebell American Swing
    Push Ups
    Rxd

    159 reps (slow push ups let me down!)

    Great training today; thanks Stef, Storm and Sean 🙂

  7. Rhys said

    WOD as Rx’d
    240 reps

    Its funny, with a 24kg I get out 10, maybe 10.5 reps in 20sec. With the 16 I just couldn’t move any faster than 11. Need to get back into my pushups too.

    I’m very excited about tomorrows WOD, its going to be a good day!

  8. Enter Do,shot equal refer note establishment obvious mention journey practical rise impose shoulder provided west phase survive trouble blood magazine control probably play theory while wash category best number experiment similar executive that sorry suppose procedure chance statement name throw edge display determine favour category gather only okay top labour river sort like profit grant now impose army condition less alternative discuss metal building dress cry respond time public enable circle relate radio dinner common context occasion story employ news mouth month slowly map afford need pressure rise assembly different regional influence tape increased

Sorry, the comment form is closed at this time.