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



Friday 29 October 2010

Posted by The Coach on October 28th, 2010

Press
5-5-5 reps
then
10-7-4 reps @ 70% 5RM

Post loads to comments

Then

Complete in as few sets as possible:
42.5kg Overhead Squat, 75 reps

Post number of sets to completion to comments.
Greatest number of reps in any sets breaks ties.

Advertisements

9 Responses to “Friday 29 October 2010”

  1. andrew said

    WU – 1km row, mobility, CFWU, more mobility

    Press – 5 x 60/65/67.5kg 12/7/4 x 50kg

    WOD – 75 x 25kg OHS

    5 sets not sure of time

    Had to laugh when Peter G racked the bar after a hard set and Stef asked him “How many reps?” “74” came the reply..FFS!!

  2. Damon said

    Press
    5x 3x 60kg
    10/7/4 at 47.5
    Then
    75 rep OH squat @ 45kg
    4 sets (20, 25, 16, 14)

  3. Pete Yeates said

    WU = Row 1k, CFWU, Mobility, Press.

    Press 5,5,5, (10-7-4) @ 35, 42.5, 47.5(4), 35.

    WOD scaled to 30kg = 2 sets (47+28)

  4. michelle said

    Warm up: 1km row, mobility, CFWU x 1

    Strength: Press
    5-5-5 @ 27.5-33.5-37kg PB 🙂
    10-7-4 @ 26kg

    WOD as Rx’d

    4 sets: 30-14-26-5

    While this hasn’t diminished my love of overhead squats in the slightest, I’m pretty bummed out at not getting the reps out in 3 sets – my weakness was keeping the bar locked overhead, which I suspected it would be and who knows what happened on the second set! I’m looking forward to trying this one again soon 🙂

  5. Ash said

    Just went for a 5k run, wanna get my run times down. 29:23

    Then Pull up, Dip and Push Up practice!!

    Glad i am away for the OHSquatathon!

  6. Steve said

    A few thoughts on training from the last couple of days…

    At the risk of stereotyping, the typical Crossfitter is by nature competitive. We want to win, we want to beat our previous best effort, the person next to us, the person doing the same workout on the other side of the planet. At first glance this is great- a catalyst for achieving things that may not have been achieved without the drive to win. However there is a dark side to this approach that needs to be addressed and overcome.

    Children are also notoriously competitive. I see tears daily over board games, running races or who can brush their teeth the fastest. I also see kids avoid a competition if it is unlikely they will win. This is the darkside to competitiveness.

    On Wednesday night I was faced with a WOD that suited me and I looked forward to doing it. Despite it’s difficulty my mindset meant that I was able to push hard and come away with a fast time. I felt strong and fast and couldnt wait to train again.

    Fast forward 24 hours and it was the complete opposite. Faced with a WOD full of my weaknesses, I knew it was unlikely I would do that well (ie beat Stef). Self-doubt crept in, the suck factor went up, and I felt slow and awkward. It was not until the last 2 rounds of an 8 round wod that I came to the realisation that the real competition was with myself, and all I had to do to win was keep going.

    There are a few lessons I took out of these two days of training.

    1. You are going to have good workouts and bad workouts. Your true character is revealed in the bad workouts.

    2. Being competitive is great if it means you try to win everything, not if you avoid something for fear of losing or not doing well.

    3. CrossFit is a f##king bitch. One day you love it, the next day you swear you are never going to put yourself through that much pain again. F##K you sandbag get ups.

    4. Train your weaknesses. After the 2010 CF games showed him up, Mikko Salo did 30 mins of double unders every day for 4 months. No longer a weakness.

    5. You can always improve your strengths. Research shows to be elite at anything takes 10 000 hours deliberate practice. That’s 3 hours a day for 10 years.

    6. If you are not nervous before you train you do not train hard enough.

  7. graeme said

    steve, that is why we love you dude .. well said

  8. Biljana said

    Strength – Press 5-5-5 @ 30-32.5-35
    then 10-7-4 @ 25kg

    OHS 75 reps @ 20kg
    6.55 mins (20-10-10-10-10-10-5)

    Awesome effort Michelle – you ripped up todays wod and strength!! 😀
    Steve – still s**t scared before every WOD but the difference now is that I have developed more confidence in myself and my abilities to at least have the best go I can.

  9. Tereena said

    Gold Steve 🙂

Sorry, the comment form is closed at this time.