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 25 November 2010

Posted by The Coach on November 24th, 2010

Press
5-5-5 reps
then
12-9-6 reps @60% 5RM

Post loads to comments

Then

For time:
Run 800m
then
10-20-30 reps of:
Pull Ups
Sit Ups
then
Run 800m

Post time to comments

Mike gettin' some!

Advertisements

14 Responses to “Thursday 25 November 2010”

  1. Mary-Anne said

    yyaaaayyyyy!!! I may not be fast at this, but it’s definitely hitting my favourite list. Cant wait.

  2. Laila said

    Strength: Press 5 reps @ 22.5-27.5-32(PB)then 12-9-6 reps @ 20

    WOD: 800m run then 10-20-30reps Pullups & Sit ups then 800m run Time-16:17min

    Massive thanks to Mark who had my back in the last 200m run. He came from behind and told me he’d run with me. Not wanting to hold him up I said, “no, no, you’re doing great, go ahead”. His response, “I’m not leaving you”!!! And he didn’t! He carried my ass the rest of the way.
    Also, big congrats to Mark for completing the WOD as Rx’d for first time!!! Awesome!!
    Thanks also to Kate for positive encouragement and all the crew at 6.30am for great sesh. Kate, “are we having fun yet?” =)

  3. Mary-Anne said

    Hello and sincere apologies for no-show @ 0630 – car failure at 0530 😦 very disappointing.
    In lieu of WOD:

    9km run (nth freo bridges/south beach)
    40 sit ups
    20 push ups
    Time: approx 60mins
    Laila, Mark, awesome to read xx nothing like support.
    Have a great Thursday.

  4. Mary-Anne said

    Jase, we still on for rope climbs sometime? 🙂

  5. kate said

    Oh Laila – fun was at its absolute peak at around 6:20 – just as you were about to start the 2nd 800m. Now thats FUN 🙂
    Great work from all the morning gang. Really great energy and everyone is so happy, so early!!!
    Nice work Mark – awesome effort.
    Kstr
    x

  6. Storm said

    Mary-Anne
    True inspiration only you would get back at your car for not starting by going on a 9km run.
    Awesome.

    Well done Laila and Mark – BAM

    S x

  7. Amith said

    Press
    3 x 5 reps @ 35Kg
    then
    12-9-6 reps @ 30Kg

    WOD as Rx’d

    Time: 17mins something

  8. Jeff said

    What Mary-Anne does not mention is that she pushed the car, at a run, to work. Good effort.

  9. The Cell said

    Warm up:
    3rounds of:
    10 x 10kg wall ball
    10 x 10kg russian twists
    10 x 24kg American swings
    10 dislocates
    10sec instep stretch
    10sec downward dog

    Then:
    For time:
    Run 800m
    then
    10-20-30 reps of:
    Pull Ups
    Sit Ups
    then
    Run 800m
    TIME = 10.39min

    Then:
    Dead hang strict pull ups
    5 x 3

    Weighted ring dips
    3 x 5 with 17.5kg DB

    Stretch

    SS

    *Dan is too fast, too good and too strong, pitty he scaled today’s WOD wearing gloves 🙂

    All garbage aside, the man can move, an honor trying to keep up. Hello Steve, where are you? You still alive, I miss you…

  10. The Cell said

    Defintely still on for rope climbing Mary-Anne.

    Let’s do next Thursday 2nd Dec 7.30pm.

    Jase 🙂

  11. Elle said

    Great to see so many sweaty, happy, and pain staked faces this afternoon.

    Too kind Stef, it must have been the glove mate!

    Rxd: 9:29

    Dan

    Watch out Bella attacks people!!

  12. Biljana said

    Glove – nah! It was Nikkolas the pacemaker for that first run! – so proud of him and his constant improvements – he did an awesome job tonight – 12 mins something – not bad for a 15 year old! 😀

    Me – well I can’t be good at everything – 18 mins something 🙂

  13. Mary-Anne said

    Haha thanks Storm 🙂 x
    Jeff, why werent you helping push?? Easier with two people one at either end of the bumper lol

    Jase, I’ll be there and really appreciate your help.

  14. Mark said

    thanks guys,

    loved thursdays workout.

    Laila, anytime. your an inspiration 🙂

Sorry, the comment form is closed at this time.