The Cell

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Monday 21 February 2011

Posted by The Coach on February 20th, 2011

WOD
“The Ensign”
Complete as many rounds as possible in 3 minutes of:
70kg Power Clean, 3 reps
Push Up 6 reps
Air Squats, 9 reps/Ring Dips, 9 reps
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Post total rounds to comments

Biljana givin' it everything in the "Helen" Challenge

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9 Responses to “Monday 21 February 2011”

  1. Jane said

    The Cell is featured on the Crossfit Endurance site today πŸ™‚

  2. Will F said

    Warmup – Row 1000m, 2x CFWU, Mobility, Powerclean Warmup
    WOD – Powerclean 35kg, Ringdip with orange band 4-3-4-3-4-2 (20)

  3. Enz said

    Week 5:

    First week out of Fundamentals and the boys started out with Storm for their first time πŸ˜‰

    After a warm up, which included a ‘6 count burpee’, the boys got set into groups and practised their deadlifts and presses. Lot more work this week being that more weight was actually put on the bars.

    Grouped according to their heights, the boys had different weights to lift and to press. The smaller guys lifting lighter than the bigger boys. These are boys all 14/15yrs of age, but range from being 5ft 5 up to approx 6ft…. Under the watchful eye of Storm and a great helping hand from Adrian, the boys rotated through the group perfecting their stance and lifting technique.

    With the WOD at the end, the boys were paired up with each other.

    WOD: (in pairs)
    1 swung the sledge hammer, the other ran 200m then swapped
    Then partner situps x50 with a medicine ball
    All the above was 1 Round

    3 Rounds for Time.

    So after 5 weeks of training with The Cell, has it made any difference?

    We recently played a friendly game against our ‘2nd team’ on Sunday, the boys came out 11 nil winners! One of the comments that came out were that the boys were much fitter than the other team, even though both teams have been training for the same amount of time πŸ™‚ We’re up against an older age group this Sunday, will be interesting to see how our boys hold up against them! Will keep you posted!

    http://www.facebook.com/v/10150150672156265

    Am I happy with The Cell and the boy’s progress? You betcha!!!!! This is just a preview of whats coming up for Season 2011 for these 14 talented players!

    http://www.facebook.com/v/10150150672156265

  4. The Cell said

    Plenty more of that to come Jane. We’ll be at the launch of the CFE War Tour on Friday night too.

    Jase πŸ™‚

  5. Mary-Anne said

    WOD: 3 mins AMRAP / 1 min rest x 6
    3 x Power Clean 34kg
    6 x Push ups (scaled)
    9 x airsquat / ring dips (BB) (alternating rounds)

    4/3/5/3/4/3 = Total 22 rounds

    So long since I did ring dips. Ouch!!
    Thanks Storm, really good to see the 05:30am regulars πŸ™‚
    Peter F you are a machine.

  6. Mary-Anne said

    Enz, love your posts. Awesome.

  7. Enz said

    Thanks Mary-anne πŸ™‚

  8. Joe said

    I did the WOD @ Crossfit Newcastle – Thanks Mark & Darren!

    Warmup was; 500mtr run, Lunges Kettlebell raised, Lunges suitcase carry style, then Mobility.

    The WOD – was a 3km Run, then 5 Push Jerks x 50kgs, then 200mtr Double Farmers Carry (25kg each hand), then 100 x Russian Twist w/ 10kg plate. WOD complete in 17:09

  9. Pete Yeates said

    AM = WOD scaled to 50kg Power Cleans

    PM = Squat 45, 65, 77.5kg – KB press 20.5,20.5,20.5kg – Double 24kg KB Thruster -Handstand hold

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