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.



  • Β© 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



Saturday 20 November 2010

Posted by The Coach on November 19th, 2010

Back Squat
5-5-5 reps
then
1 x 20 x 70% 5RM

Post loads to comments

Then

“KAREN”
For time:
10kg Wall Ball, 150 reps

Post time to comments

Advertisements

11 Responses to “Saturday 20 November 2010”

  1. Ben said

    Burpee mile done today in 55 mins FML

  2. Pete Yeates said

    WU = Supermans, Hollow rocks, Spinal rolls, Mobility

    Parallette handstand pushups (band supported) 4 x 5

    Planche progression passing through into L-Sit and back 4 x 5

    Bulgarian ring dips 4 x 5

    Front Lever Pulls 4 x 5

    Kettlebell swings (36kg) x 60

  3. Mary-Anne said

    w/up 400m run then 3 x rounds:
    10 squat
    10 OHS (broomstick)
    10 wide stance squat against wall
    10 sec instep stretch (ea leg)
    10 sec downward dog
    10 shoulder dislocates

    Backsquat 5-5-5 = 40-52.5-57.5kg (PB for the 5RM)
    20 reps @ 40kg

    WOD 150 wall balls – 5kg / 8ft
    time = 08:57

    My butt hurts.
    Nice effort everyone, and great to meet you Michelle πŸ™‚ πŸ™‚

  4. The Cell said

    Awesome work by all this morning! Very happy with everyone’s frame of mind and execution of movements! Huge improvements!

    Warm up:
    1000m row
    Mobility drills
    1 x CF warm up
    Mobility drills

    Then:
    Seven rounds for time of:
    5 Handstand push-ups (1 x abmat)
    185 pound Deadlift, 10 reps (85kg)
    10 Chest to bar pull-ups
    20 Double-unders
    TIME = 12.26min

    Then:
    Bench press
    60kg @ 5 reps
    70kg @ 5 reps
    75kg @ 3 reps
    80kg @ 3 reps (just)

    Stretch

    SS

  5. andrew said

    WU – 400m run, 3 rds 10 x squats, 10 x OHS, 10 x wall squats, instep stretch, downward dog, 10 x dislocates

    BS – 5 x 85/100/105kg 20 x 85kg

    WOD – as rx’ed 08:37

    I thought Karen would be a b*tch was she was even worse – all started going downhill fast at the 40+ mark and I originally thought I could get to 70 before that happened

    Stef – must be how much can you bench week for the coaches at the cell?? did you have someone spotting you ie doing upright rows with the bar yelling “its all yours mate!!” πŸ™‚

  6. Biljana said

    Strength: Backsquat 5-5-5 @ 40/50/63.5kg PB
    then 20 reps @ 35kg

    WOD ‘Karen’
    150 Wall Balls for time of:
    8.09 mins

    Had a good morning hitting up 2 PB’s. πŸ™‚

  7. Mary-Anne said

    Karen needs therapy. Sadistic.

    I just went down to the local *unnamed* wholefood store for the first time for a (recovery) lunch…paleo all the way, and loved it. Wow, I might be a changed woman.
    Sorry Andrew – you, me n Linda will have to Vans sometime πŸ™‚

  8. adrian said

    Andrew

    Stef lifted the 80kg unassisted………. no really, I barely touched it. I can’t understand why my traps hurt now though πŸ˜‰

  9. andrew said

    coincidentally i see stef’s mate maximus did 1000(!!) 20 lb wall balls in i hour 17 mins… FFS

    http://www.gymjones.com/schedule.php?date=20101119

  10. michele said

    you too mary-anne. hope to see you again soon

  11. The Boxing Kanga said

    Backsquat 5-5-5 @ 80/100/125kg PB @ 5 reps.
    then 20 reps @ 85kg

    WOD β€˜Karen’
    150 Wall Balls for time of:
    11:00 mins(sad i know)

Sorry, the comment form is closed at this time.