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 02 December 2010

Posted by The Coach on December 1st, 2010

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

Post loads to comments

WOD
As many rounds as possible in 12 minutes of:
Bodyweight Deadlift, 9 reps
24kg Double Kettlebell Push Jerk, 6 reps
24kg Double Kettlebell Front Squat, 3 reps

Post rounds to comments

“A Dumbbells Guide to CrossFit and Weightlifting”

Jase R & Rhys Sledge Smashin'

Advertisements

14 Responses to “Thursday 02 December 2010”

  1. Jane said

    am leaving mid morning Thursday to travel to Busselton for the Ironman race on Sunday am very excited 🙂

    Magic Pete has helped me fix all the bugs, coach Max has given me my race plan, and the wonderful Cell “family” have supported & helped me train hard 🙂

    you can follow my progress on Sunday on http://www.ironmanlive.com my race number is 1097

  2. Biljana said

    Jane – You Go Girl!! You’re going to do great!! 😀

  3. Laila said

    W/up – 400m run, 400m row, 2 x Burgener, Mobility

    Press – 25/30/34(PB) for 5 reps then 20kg for 12-9-6 reps

    WOD:Bodyweight Deadlift (65kg) 9 reps, Double KB Push Jerk (scaled to 10kg & push press…jerk wasn’t happening) 6 reps, Double KB Front Squat (scaled to 10kg) 3 reps = 5 Rounds in 12 minutes. Man, my bodyweight got heavy =)

    Thanks Kate & 5.30am team, had fun!

  4. Adam said

    All the best Jane,
    Just remember to enjoy the day and especially the last 100m. Amazing feeling and worth sacrificing a minute or 2 of your race time in the last 100m to reflect on the past months of hard work, effort and most importantly the support offered from the ones closest to you. One of the best feelings ever!!!

    Have a great race.

  5. Laila said

    Doh! I totally missed the first couple of comments on this post. Jane, we will be cheering for you from Perth. All the best!!!!

    GO 1097!!!!!!!!!!!!!!

  6. Amith said

    W/up – 400m run, 400m row, 2 x Burgener, Mobility

    Press – 30/35/40 x 5 reps, then 25kg for 12-9-6 reps

    WOD: AMRAP 12min
    B/W Deadlift x 9 reps(62kg)
    Double KB Push Jerk x 6 reps (10kg to keep proper form)
    KB Front Squat x 3 reps = (10kg)

    Total: 7rds + 9 D/L

    Great effort by all this morning.

  7. The Cell said

    Warm up
    NONE, just trained.

    Workout
    Max calories in 20mins on Airdyne
    443cal

    Stretch and mobilise

    *I have been instructed to do nothing but cycle for a bout a week or so, so that is what I have been doing. The back is improving, and it will be better than 100%, but life takes time…

    SS

  8. Jase said

    Go get em Jane!!

  9. Ash said

    W/up – 400m run, 400m row, 2 x Burgener, Mobility

    Press – 30/35/40 x 5 reps, then 25kg for 12-9-6 reps

    WOD: AMRAP 12min
    B/W Deadlift x 9 reps(85kg)
    Double KB Push Jerk x 6 reps (16)
    KB Front Squat x 3 reps = (16kg)

    Total: 5rds + 4 D/L

    Good fun training with all the girls at lunch today.

  10. Bliss said

    W/up – 800m row, 2 x Burgener, Mobility

    Press – 25/27.5/30 x 5 reps, then 20kg for 12-9-6 reps

    WOD: AMRAP 12min
    70% B/W Deadlift x 9 reps(45kg)
    Double KB Push Jerk x 6 reps (16kg)
    KB Front Squat x 3 reps = (16kg)

    Total: 6rds – push jerks were tough for me..

  11. Brett said

    Warm up – 400m run, 400m row, 2x burgener, mobility

    Press – 42.5 / 50 / 56 x 5 reps, only managed to get out 3 straight reps at 56kg, then 35kg for 12 – 9 – 6

    Wod – Amrap 12 mins
    B/w Dl x 9 @ 72.2kg
    Db Kb Push Jerk x 6 @ 20kg
    Db Kb Front Squat x 3 @ 20kg
    Total – 6rds + 9 Deadlifts
    Good fun 😀

  12. The Cell said

    Jase
    Press
    45/50/55kgs
    then 12-9-6 @ 33kgs

    WOD
    As Rx’d
    6 rnds + Deads

    😛

  13. Travis said

    Press
    5-5-5 @ 42.5,52.5,57.5(4)
    12-9-6 @ 35kg

    WOD
    As many rounds as possible in 12 minutes of:
    80kg Deadlift, 9 reps
    20kg Double Kettlebell Push Jerk, 6 reps
    20kg Double Kettlebell Front Squat, 3 reps

    = 7 rounds + 5 deads

  14. Storm said

    Awesome Work by everyone today, great to see everybody doing there best with the KB Push Jerks and being mindful of what weight to use.

    Always a pleasure to work out with the lunch crew really enjoyed this WOD.

    S x

Sorry, the comment form is closed at this time.