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



Wednesday 05 January 2011

Posted by The Coach on January 4th, 2011

WOD
For time:
Rope Climb, 1 ascent
24kg Russian Kettlebell Swing, 10 reps
Row, 10 cals
Rope Climb, 2 ascents
24kg Russian Kettlebell Swing, 20 reps
Row, 20 cals
Rope Climb, 3 ascents
24kg Russian Kettlebell Swing, 30 reps
Row, 30 cals
Rope Climb, 4 ascents
24kg Russian Kettlebell Swing, 40 reps
Row, 40 cals
Rope Climb, 5 ascents
24kg Russian Kettlebell Swing, 50 reps
Row, 50 cals

Post time to comments

Pull Ups, Push Ups & Squats. Looks like Rhys, Luke and Elle knocking out Cindy.

Advertisements

14 Responses to “Wednesday 05 January 2011”

  1. Jeff said

    I’m having flash backs to just before Christmas.

  2. andrew said

    WU – 800m run, CFWU x 2, mobility

    WOD – as rx’ed. Not sure of time but sub 30 mins. Ripped skin off l hand on rd 3 of rope climbs and then ripped skin off r hand on last rope climb which made rowing painful. Boo hoo hoo!!

    Rope climbs not my friend at the best of times and hadnt done them for a while (last was supposed to have been the ill-fated Spiros day but lets draw a veil over that)..so reasonably happy with this.

  3. michelle said

    Warm up: 800m run, CFWU x 1, mobility

    WOD as Rx’d

    Time = 29:30

  4. Mary-Anne said

    The Bump Track, 6am.
    5km round trip, the first 1.5km strictly sharp incline. The type if walk where you can reach out infront of you and touch the ground ahead. We took an hour, had a crew of 8 die hard healthy 30-40 year olds 🙂 i recommend it.

    9am WOD – 14kg 3yr old girl shoulder carry, main street port douglas 900m. Oh my gosh.

  5. Pete Yeates said

    WU = Run 800m, CFWU x2, Mobility

    WOD as Rx’d = 28:39

    Rope climbs are much much much easier in shoes with hard edges on the soles. 🙂

  6. Will F said

    WU = Run 800m, CFWU x2, Mobility

    WOD 16kg kb, 7 rope climbs (finished with SUB’s) = 34.03

    Most rope climbs I’ve done in a wod – My technique coming down is killing me.

  7. stef said

    Will we can work on that, and once you establish a pattern and are aware of proper form coming down, it will make your way up easier also!

    Warm up
    Dynamic mobility
    Handstand and HSPU progressions and working sets

    Cash in:
    2 x rope ascents hands only

    Then:
    For time of:
    21-15-9 reps of:
    Strict dead hang pull ups
    Ring dips
    60m Bulgarian bag lateral throws
    TIME = ??? (Power went out; lesson: don’t always rely and be too dependent on technology unless its face book, then bet your existence on its supremacy… Around the 10min mark though)

    Cash out:
    2 x rope ascents hands only

    🙂

    SS

  8. adrian said

    i recall someone recently relying on his phone alarm………..

  9. The Cell said

    That is why technology hurts, but not always…

    🙂

    SS

  10. Jeff said

    WOD with 20kg KB, starting with KB swings due to numbers on the ropes.

    42min something.

    Weighed myself and my water prior to session. Water lost 1.2kg.

    Well done Elliott. Cut me down in the rope climbs.

  11. Mary-Anne said

    Can i please learn the Bulgarian bag lateral throws? And I’m going to google it in 5 mins…

  12. The Cell said

    Whoever was on rower #2 today; if you’re gonna use chalk, clean up after yourself. Others don’t appreciate having to train around your sweaty chalk stains.

    Thanks
    Jase

  13. Enz said

    First session back since the Xmas break and had to be a big one! 😛

    Was an ‘all boy’ session today with Jase calling the shots and the rest of us sweating through the WOD whilst it was pouring down outside!

    Rowing isn’t my strong point but got through it, along with the scaled rope climbs after kiwi Mike and I teamed up and did a turn each of 5 scaled rope climbs each for the last 25 reps.

    Arms were getting sore by the end of the last set of KB swings and felt a lot heavier than when I first started….surprising that! 😉

    Yet again, can’t recommend how encouraging it is to have someone who’s working with you also encouraging you at the same time! Definitely be looking for more of those chances for that to happen in future WOD’s…makes all the difference!

    Thumbs up to Jase for closely watching all of us going through our paces!

    PS……..I was on Rower 5 Jase! 😛

  14. Travis said

    Warm up: 800m run, CFWU x 1, mobility

    WOD as Rx’d = 30:03

Sorry, the comment form is closed at this time.