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Friday 21 January 2011

Posted by The Coach on January 20th, 2011

3-3-3 reps
1 x 15 x 70% 3RM

Post loads to comments

As many rounds as possible in 12 minutes of:
25kg Sandbag Shoulder, 10 reps
25kg Walking Sandbag Lunge, 50m
Run, 100m

Post rounds to comments

Health, Happiness and Food for Thought

Queensland Flood Appeal Cupcake Bake Off – Get on Board!!

Anneliese showing great swing technique


12 Responses to “Friday 21 January 2011”

  1. Bliss said

    Good article guys. Thanks 🙂

  2. Pete Yeates said

    WU = Run 800m, CFWU x 2, Mobility

    Deadlift 3,3,3,15 @ 100, 110, 125, 100kg

    WOD as Rx’d = 4 rounds + 5 shoulders

  3. Laila said

    WU = Run 800m, CFWU x 2, Mobility + 10 dead hang pullups (blue band)

    Deadlift 3,3,3,15 @ 67.5, 77.5, 96(PB), 65kg

    WOD as Rx’d = 3 rounds + 10 shoulders + 47m lunges

    Sandbags, sprints, lunges…was in my element! Loved today’s WOD!! Thanks to Max for pushing me to full capacity and to Stef and all the crew for an all ’round awesome morning 🙂

  4. Jane said

    Bliss – just a quick reminder $30 🙂

  5. Vicki said

    My ass hurts.
    WOD as Rx: 3 rounds+10+ about 10 metres.
    I found it tough this morning, I tried to get into Laila and Max’s slipstream with no success!
    I have been breaking PB’s with all my lifts this week though, so I am really pleased with that – it’s taken 3 months to actually break a PB in just about anything, which says a lot about taking artificial hormones. Food for thought.

  6. Travis said

    Strength: Deadlift
    3×3 @ 80,100,120kg
    1×15 @ 80kg

    WOD as Rx’d = 3 rounds + 10 shoulders + 25m lunges

    Great WOD this morning, got out of the blocks fast until Laila sprinted past me on the first run and didnt slow down. Impressive work as always!

    Last night I came to a realisation about my personal fitness and the training we do at The Cell. I’ve been kitesurfing for a couple of years but hadn’t really been out much this summer until yesterday. I had a long session and was out on the water for about an hour and a half, and it wasn’t until the end when I realised that I wasn’t exhausted or sore, which came as a surprise to me. I can remember back to a year ago when I could barely manage half an hour before needing a break, and I would always pull up sore the next day. All I have this morning is some minor soreness in my abs. I also found it generally easier despite not having done it much in the past year. I attribute all of this to the training we do at The Cell and the improvements in my own physical abilities. I used to keep fit mainly by kitesurfing before I started at The Cell, but I find a lot more benefit in training for all round fitness with awesome people and quality coaches and knowing that when it comes to anything physically demanding l don’t have to worry about fitness holding me back!

  7. jono said

    Deadlift 3×3, 110,130,160(pb)
    1×15, 110

    WOD as Rxd 4 10 4 .

    Wow my butt cheeks are sore after today I suspect I will be walking funny tomorrow .

  8. The Cell said

    Awesome Travis and what you have written is what we are all about. Its about awareness of self and enhancement of lifestyle and life circumstance. Tahnk you for that insight in to your life Travis, inspirational mate!


    Warm up:
    Mobility drills

    10min AMRAP of
    25kg Sandbag get ups
    Reps = 94 reps (PB I think)

    10-9-8-7-6-5-4-3-2-1 reps of:
    60kg Front squat
    2-4-6-8-10-12-14-16-18-20 reps of:
    Ring push ups
    TIME = 9.20min

    50 tarzan pull ups

    Mobility / stretch


  9. graeme said

    Travis, you know something, thats soooo true!!
    in feb10 i had my knee done and didnt surf for a year until bali recently. i was able to go out and stay out, paddle around etc for hours and didnt feel a thing, then or the next day(s), and i did this every day

    in the past i would have struggled and been sore etc etc
    on reflection without the cell and my all round training, this wouldnt have been possible

    good call!

  10. Mary-Anne said

    Enjoyed the article; feels like I can relate, moreso than diretribes you find around these days in the name of ‘motivation & empowerment’.
    Thanks very much, took alot out if it with a few laughs. 🙂

  11. Will F said

    Totally flat today after an exhausting week of over training.

    Strength: Deadlift
    3×3 @ 70,82.5,87.5kg
    1×15 @ 65kg

    WOD 20kg bag = 2 rounds + 10 shoulders + 40m lunges

    Then (around 11) – slow pace – 5km cycle, 400m swim (beach), 2km run (hard sand), 5km cycle.

  12. Storm said

    1 Word Travis



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