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



Monday 31 January 2011

Posted by The Coach on January 30th, 2011

-UNLOAD WEEK-
Strength
Back Squat
5-5-5 reps x approx 60% 5RM
These are speed sets. Accelerate the bar as fast as you possibly can on the concentric portion (standing up in this case) of the lift.
Use a load that enables you to accelerate the bar. If you slow down, terminate the set.

Post load to comments

WOD
“3 x 3 Min AMRAP’s”
Perform as many Push Ups as possible in 3 minutes.
Rest 1 minute.
Perform as many Squats as possible in 3 minutes.
Rest 1 minute.
Perform as many Pull Ups as possible in 3 minutes.

Post totals for each to comments

Spot The Cell mates at a recent CrossFit Endurance Cert

Coaches WOD - Jase, Adrian & Stef

Advertisements

10 Responses to “Monday 31 January 2011”

  1. adrian said

    And coach Bella

  2. The Cell said

    A reminder for those signing up for the Helen challenge.

    You must register and pay for BOTH days to participate. There are several people currently registered for the Prelims but not the Finals. You will need to go back into MBO and complete your registration in order to take part.

    Jase πŸ™‚

  3. michelle said

    Warm up: Airdyne, 100x KB Swings, mobility

    Strength: Deadlift
    5-5-5 @ 62.5kg

    WOD: 3min AMRAPs
    Pushups – 62 reps. Really happy with form on these for a change.
    Situps – 89 reps
    Pullups – 49 reps

    Nice work on the pull ups this morning Jane!!

  4. Will F said

    Warm up: 5 min Skipping, 100x KB Swings, mobility

    Strength: Deadlift
    5-5-5 @ 35kg

    WOD:
    Pushups – 57 reps
    Squats – 110 reps
    Pullups – 32 reps

  5. Will F said

    that strength should read “backsquat” copy and paste πŸ˜›

  6. Jane said

    Strength: Back Squat
    5-5-5 @ 30kg

    WOD: 3min AMRAPs
    Pushups – 70 reps
    Squats – 126 reps
    Pullups – 29 reps

    ultra happy with my performance today πŸ™‚ for the first time I did unassisted pull ups – they weren’t all pretty but they were all unassisted – so if anyone sees me in future with a band for pull ups tell me off!

    Thanks Michelle it was good to workout next to you today πŸ™‚

  7. jono said

    Strength back squat 3 x 5 @ 60

    Wod
    Pushup – 71
    Airsquat – 115
    Pullup – 50

    Pretty happy

  8. Stef said

    Warm up:
    1000m row
    Mobility
    Burgener warm ups

    Then:
    With a 60kg load, On the minute every minute perform 2 reps of a clean and overhead complex, where 1 rep =
    1 x power clean
    1 x hang squat clean
    1 x push press

    Rest 5 mins

    Then:
    For time of:
    21-15-9 of:
    Ring dip
    24″ box jump
    9-15-21 of:
    Strict pull up
    24″ step up with 25kg Bulgarian bag (each leg), so first round would be 21 each leg.
    Time = 9.45min (about 1 sec behind dan the man)

    SS

  9. Vicki said

    back Squat: 20kg.

    Push: 83
    Squat: 86
    Pull: 27 blue band.
    I just can’t get the pulls together, I think a large part is mind over matter.

    I did however start tutoring for my police entrance exams today and had to so some testing to see where I sit. TOTALLY ROCKED IT. I even passed in the math and I can’t add 2+2. Looks like that application goes in a tad earlier than I thought.
    JANE – you were awesome today.

  10. Jase said

    Got in a quick Tabata Push Ups late tonight. Push ups are a weakness and I’m just happy to do something.

    Total reps: 78
    Goal is to match my CF hero, Greg Amundson, with 160 reps! He comfortably holds 20 reps per work period.

    Jase πŸ™‚

Sorry, the comment form is closed at this time.