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



Wednesday 03 November 2010

Posted by The Coach on November 2nd, 2010

Deadlift
3-3-3 reps
then
1 x 15 reps @ 70% 3RM

Post loads to comments

Then

“Hart Attack!”
For time:
500m Row
5 Thrusters, 42.5kg
5 Pull Ups
5 Push Ups

400m Row
4 Thrusters, 42.5kg
4 Pull Ups
4 Push Ups

300m Row
3 Thrusters, 42.5kg
3 Pull Ups
3 Push Ups

200m Row
2 Thrusters, 42.5kg
2 Pull Ups
2 Push Ups

100m Row
1 Thruster, 42.5kg
1 Pull Up
1 Push Up

Post time to comments

Advertisements

14 Responses to “Wednesday 03 November 2010”

  1. graeme said

    nasty !! didnt we do this in the rowing workshop, i remember hurting

  2. Will F said

    This WOD looks awesome!

    Found this website if anyone is interested:

    http://mobilitywod.blogspot.com/

    There are a series of videos from this dude on Crossfit Journal you can watch too.

  3. stef said

    🙂 You are a champion Will, we are already on to it brother, on the right hand side of our website we have a link to his page, he is quite good! When are you in next? Will be good to see you!

    🙂

    SS

  4. Ash said

    Looks good!

  5. michele said

    i’m with you graeme. guess they like to share the love around:-)

  6. andrew said

    WU – 1km row, mobility, hip mobility

    DL – 3 x 105/125/145kg 15 x 100kg

    WOD – did with 45kg thrusters as that what was what i used when i did @ rowing w/shop

    09:15

    i thought it was something like 11 mins during w/shop but as we did b2b with partner (michelle p) i am not 100% – anyway felt better this time and was trying to overtake jono in the final furlong but youth & good looks triumphed (once again..)and he pipped me by 1 sec

  7. Pete Yeates said

    WU = Row 1k, Mobility.

    Deadlift 3,3,3,15 @ 110, 125, 137.5(PB), 90kg

    WOD as Rx’d = 9:41

  8. Anthony said

    Really good to see some friendly faces I have missed this morning.

    Very light training, I have not done any weight training now for 10 weeks and have just been doing lots of stretching and going for the odd walk time allowing, whilst my bulged disc has been repairing itself.

    stretches
    160 cals on the airdyne ( 10 mins )
    3 x 10 reps kettlebell press 12kg each arm
    20 pull ups – dead hang with red band ( 2 sets of 10 )
    10 push ups
    1 x 3.2 km alternating walk 1 min / run 1 min ( time 21 mins )
    foam roller
    stretch ideas from Pete to help free up my back from being a sloth for too long 🙂 cheers Pete

    Felt good to have some kind of work out. My back at this point is definitely on the mend, but I can still feel its not right. Just going to take it slow and let things mend properly.

    Thanks 5.30 crew for letting me intrude 🙂

  9. Andrew said

    anthony – good to see you back

    this ones for jonno and peter g who were champing at the bit today

    A heavy deadlift can make any nearby women spontaneously conceive a child.

  10. Will F said

    Back Monday for my first WOD in 3 months!

  11. The Cell said

    Michelle:

    Warm up: 1km row, mobility

    Strength: Deadlift
    3-3-3 @ 60-70-75kg
    1 x 15 @ 45kg

    WOD as Rx’d

    Time = 11:10

    Ouch.
    Nice work 1730 crew!!! Kudos to Adrian for an awesome time and perfect rowing technique 🙂

  12. Laila said

    WOD:
    I paleo-rised the kitchen today. All unpaleo-ithic goods are gone! GONE! And then I shopped for lots of paleo-ithic goodies to restock the fridge and pantry. Bring on great health and stronger training sessions!

    P.S. I might of made up some words in the above =)

  13. graeme said

    Strength: Deadlift
    3-3-3 @ 100-120-130kg (pb)
    1 x 15 @ 45kg

    WOD with 40kg Thruster

    Time = 11:49

  14. Biljana said

    Strength
    Deadlift 3-3-3 @ 82.5 – 100 – 115kg PB!! 😀
    then 1 x 15 @ 55kg

    WOD – As Rx’d – 13.25mins

    That WOD just sucked!!

Sorry, the comment form is closed at this time.