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    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.

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Wednesday 02 March 2011

Posted by The Coach on March 1st, 2011

5-5-5 reps
Rest: 2-5 mins between sets
Goal: 5RM PB
10-7-4 reps @ 70% 5RM
Rest: 1 min between sets
Goal: 1) Unbroken sets, 2) Strength Endurance

Post loads to comments

3 rounds for time of:
Run, 400m
40kg Overhead Squat, 10 reps
Knees to Elbows, 21 reps
40kg Push Press, 10 reps

Post time to comments

Joel filling out The Cell logo tee


7 Responses to “Wednesday 02 March 2011”

  1. Mary-Anne said

    this morning i felt the full force of encouragement from co-athletes at thd cell…thank you so much 05:30 (&6:30) crew for pushing me through thresholds today. I regret my 5 days off and non paleo sins.
    Amazing work as usual from our peeps. Very honoured to train alongside. 15 mins something? OHS and push press at 25kg.
    Happy Wednesday!
    …missed u stef, nice having u home x

  2. The Cell said

    You are inspirational Mary-Anne, proud of you girl!!!


    Warm up:
    Mobility drills
    Bar work
    KB work

    At Cott beach workout station (South Cott)
    10 RFT of:
    25kg Bulgarian bag sand run/ throw over bars
    24kg snatch 20-2
    Strict pull ups 10-1
    Time: 38:17

    Trained with one of the greats today, Dan the man! Honoured to work beside him. Thank you my friend. On post reflection we both recognised the beauty in pain, but more importantly the beauty in which we are exposed to and have out our feet. We are very blessed to live in space where we are surrounded by such wealth at various levels. The primary form of wealth I am referring to comes in the form of our great vast ocean. What a marvel! I stand in awe in front of what perhaps gave birth to all living biota today, including us as human beings.

    May we all be grateful to have access to such beauty, clean air (well clean compared to many other places), clean, fresh water, good food, good people and good energy…



  3. Jane said

    Trained at Crossfit Sydney this morning

    3 rounds of

    15 burpees
    21 pullups (kipping with yellow band)
    800m run

    Had a fab workout finished first in 16mins 42secs ๐Ÿ™‚ really makes a difference training somewhere else gives you a bit more of a “push”

    Back tomorrow for more running looking at the wod – at least this is one way of getting my running back to normal!

  4. Will F said

    Warmup 800m run, 1x CFWU, Mobility, Press practice.

    5-5-5 reps @ 30-35-37.5kg
    10-7-4 reps @ 27.5kg

    3 rounds for time of:
    Run, 400m
    25kg Overhead Squat, 10 reps
    Knees to Elbows, 21 reps
    25kg Push Press, 10 reps


    The K2E really slowed me down.

  5. Pete Yeates said

    AM = Press 5,5,5,10,7,4 @ 36,36,36,30kg
    WOD scaled to 30kg’s = about 12 minutes.

    PM = Yoga 1.5hrs โ€“ Squat 45,65,77.5kg -KB Press 20.5,20.5,20.5kg โ€“ Double 24kg KB Thruster โ€“ Handstand hold

  6. Dan said

    Thanks Stef,

    Yes mate it was a brilliant day. Thank you for a great session, and an interesting drive home……. Hehehe

  7. Jase said

    Training at CrossFit LA tonight.

    Started off with some Wendler 5-3-1 work on the Press. Think I went something like 45/60/70kg


    4 RFT of:
    40lb Dumbbell Press Right x 10
    15 x butterfly sit-ups
    40lb Dumbbell Press Left x 10
    15 x Butterfly sit ups
    Time: 7.19

    It’s great training at other boxes, especially overseas. It’s always a great experience but also makes me very proud of what we have at The Cell and how totally awesome our members are. You guys are the shit! ๐Ÿ™‚

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