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 05 November 2010

Posted by The Coach on November 4th, 2010

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

Post loads to comments

Then

Complete 5 rounds for time of:
60kg Squat Clean, 5 reps
Burpee to 21″ Box Jump, 7 reps

Post time to comments

Advertisements

14 Responses to “Friday 05 November 2010”

  1. andrew said

    WU – 3 rds of 20cal airdyne, 20 x lunges, 30 spectful way 16kb swing

    Press – 5 x 60/65/67.5 10/7/4 x 5okg

    WOD – 5 rft of 5 x 50kg squat clean, 7 x burpee2box jump

    07:50

    I now officially HATE jonno (but in a loving & respectful way) as thats the 2nd time he has come in fm slightly behind to pip me at the post by a sec – has the younger generation no longer got respect for their elders?? FFS

  2. michelle said

    Warm up: 3 rounds of 200m run, 20 lunges, 30 KB Swings

    Strength: Press
    5-5-5 @ 27.5-32.5-32.5kg
    10-7-4 @ 25kg

    I had no strength in the shoulders this morning 😦

    WOD as Rx’d (42.5kg squat cleans)

    Time = 8:53

    I liked this one 🙂

  3. The Cell said

    Clearly you are easing back with the finish line in sight Andrew 😉

    jase

  4. Pete Yeates said

    -My back off day-

    WU = 3 x (Run 200m, 20 lunge, 30 KB swings), mobility.

    Press 5,5,5,(10-7-4)all @ 29kg

    WOD scaled to 29kg = 5:37

  5. The Cell said

    Warm up:
    100cal airdyne
    500m rower
    Mobility drills
    1 x CF warm up (variations added/subtracted)

    Then:
    3 RFT of:
    5 x Muscle ups
    15 x Burpee to Box jump (21″)
    35 x air squats
    TIME = 9.42min

    This is realistically a sub 8min workout, could not nail the muscle ups today, did not feel as smooth as usual, first time doing box jumps in a long while, eased back here as much as I could.

    Great work by the morning crew this morning, I really wanted to tackle this one but squat cleans are probably a no no at this point… Andrew there is only one hero in my book of heroes, and that is you my friend…

    🙂

    SS

  6. Andrew said

    jase – i think its that i cant do the jump up & down on box jumps but jonnos knees have still some spring in them unlike mine. he may think its clever to beat a 51 yr old with bad knees and shoulders but i would have thought he should show some sourtesy just like stopping to let an old lady cross the road. i will however crush him next time (WOD permitting)

  7. Laila said

    Warm up: 3 rounds of 200m run, 20 lunges, 30 KB Swings

    Strength: Press
    5-5-5 @ 21.5-26.5-30kg(PB)
    10-7-4 @ 21.5kg

    WOD (scaled 15.5kg squat cleans) Technique needs work.

    Time = 9:09

    When will box jumps be my friend? =(

  8. The Cell said

    Capt SMASH strikes again!

    BAM!

    🙂

    SS

  9. Andrew said

    stef – apropos our discussion

    Sandbag Get-up test: max reps in 7 minutes @ 50% bodyweight. Results posted on the gym jones site later.

    http://ow.ly/i/5c0l

    Ps you need to get some heavier sandbags…

  10. The Cell said

    Are you likening yourself to an old lady Andrew? Johnno will learn and I’m sure there will come a WOD where you can crush him. I’m the same in that I always look out for the ones where I can crush Stef 😉

    We have some heavier sandbags. It’s just that no one can lift them off the shelf! 🙂

    Jase

  11. graeme said

    i always thought that was something the cell lacked … heavier sandbags, coz getup arent hard enough right !!!

    you are one twisted mo-fo jase !

  12. Andrew said

    graeme – i think someone had sneaked a 16kg KB in my sandbag on tuesday 😦

  13. Graeme said

    It’s thesimple explanation foryiu being that second slower!

  14. Andrew said

    Get-ups total fm Gym Jones (all 50% BW in 7 mins):
    Damon: Sandbag Get-up test = 43
    Paul: Sandbag Get-up test = 46
    James: Sandbag Get-up test = 61

Sorry, the comment form is closed at this time.