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



Thursday 04 November 2010

Posted by The Coach on November 3rd, 2010

2 rounds for time of:
10kg Wall Ball, 30 reps
Pull Up, 30 reps
60kg Deadlift, 30 reps
Push Up, 30 reps
24kg Kettlebell Snatch, 30 reps

Post time to comments

Advertisements

16 Responses to “Thursday 04 November 2010”

  1. Pete Yeates said

    WU = Row 1k, mobility

    Row 500m, 1 minute rest, x 14

    Damper setting on 1, Strokes per minute averaging between 16 – 18

  2. Amith said

    Warmup
    Skipping, CFWU, Mobility

    2 Rounds For Time of:
    5kg Wall Ball, 30 reps(went lighter to save the shoulder)
    Pull Up, 30 reps
    45kg Deadlift, 30 reps
    Push Up, 30 reps
    12kg Kettlebell Snatch, 30 reps(went lighter to save the shoulder)

    Some work still to be done on proper KB snatch form.

    Time: 22 or 23 mins sumting

  3. michelle said

    Warm up: skipping practice, CFWU x 1, mobility

    WOD as Rx’d

    Time = 20:03

  4. The Cell said

    Here’s a follow up from the Nutrition Workshop in relation to a question Laila asked about rice and it’s consumption especially amongst Asian populations. This blog post from Mark Sisson answers things nicely.

    http://www.marksdailyapple.com/is-rice-unhealthy/

  5. The Cell said

    Warm up:
    1km row
    5mins skipping
    Mobility 1 x CF warm up

    Then: Pain…
    rounds for time of:
    10kg Wall Ball, 30 reps
    Pull Up, 30 reps
    60kg Deadlift, 30 reps
    Push Up, 30 reps
    24kg Kettlebell Snatch, 30 reps
    TIME = 12.29min

    Stretch

    *This made me feel sick and really worked hard to get that time down, really pushed and tested the back today, felt fine, and feels fine now, time shall tell though. As I said worked hard with this and felt sick half way through, but could not let Dan the man get on top… Thanks brother for the training!

    It is always humbling working alongside the dedicated and the elite…

    🙂

    SS

  6. Laila said

    Thanks for the link, Jase. Really great information. Mark Sisson has a great sense of humour and keeps it real.

    Cheers =)

  7. Dan said

    Great session today,

    I love these ones that test you mentally, especially when faced of against Stef.

    As Rxd: 13:03

    I was leading the whole way and he caught me on the last set of K.B Snatches. They need some work. I hate losing anything, but that session has put the fire in the belly…….. watch yourself Stef! haha

    Thanks mate.

    Dan

  8. Bliss said

    Stef and Dan, you guys are sensational!

    Stef, I think you are back and should Steve not blast you out of the water this evening, you are re-instated as my human god-of-choice. However, I should point out, Dan is not out of contention and clearly I am not loyal to any particular god. I just want one that performs… 🙂

    2 rounds for time of:
    7kg Wall Ball, 30 reps
    Pull Up, 30 reps
    42.5kg Deadlift, 30 reps
    Push Up, 30 reps
    16kg Kettlebell Snatch, 30 reps
    21: something

    this was tough…nice work to all the lunchtime crew…Stormer (always a pleasure 🙂 ), Mike A, Mike W (whom I ‘basically’ beat), Carole and Mark.

    Thanks guys

  9. The Cell said

    Bliss

    BAM and Double BAM

    S x

  10. stef said

    Bliss, QUALITY… Enough said…

    🙂

    SS

  11. Elle said

    Thanks Kate for this morning!
    It was great to be training under your guidance and support again 🙂

    Feel like I’m slowly getting back into it….

    WOD:
    2 rounds for time of:
    5kg Wall Ball, 30 reps
    Pull Up, 30 reps
    30kg Deadlift, 30 reps
    Push Up, 30 reps
    8kg Kettlebell Snatch, 30 reps

    Time: 20.07.

    Will go heavier on the KB’s next time…..

    Great to hear you’re back into it Stef – you smashed it this morning!

    Have a great Friday everyone 🙂

  12. graeme said

    2 rounds for time of:
    10kg WB, 30 reps
    Pull Up, 30 reps
    60kg DL, 30 reps
    Push Up, 30 reps
    20kg KB Snatch, 30 reps

    24:17 or close i wasnt feeling to flash after this one !

  13. Biljana said

    WOD – As Rx’d (Yay!)

    27.54 mins

    Sooky Sooky Lala tonight & No Mother of The Year Awards for me & to top it off nicely – a tad sunburnt too! BOO! 😦

    Kudos to everyone who did this WOD today.

  14. Storm said

    Ahh Biljana cut yourself some slack, I dont know any mother who has’nt done that at least once in there parental history.

    I definately have and if you give Dana half a chance she will tell you all about them.

    And probably embellish them some.

    S x

  15. The Cell said

    Not sure we understand the question there Gilberte???

    SS

  16. The Cell said

    Spammer Stefanos. He’s been despatched appropriately 🙂

    Jase

Sorry, the comment form is closed at this time.