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Friday 04 March 2011

Posted by The Coach on March 3rd, 2011

Strength
Back Squat
5-5-5 reps
Rest: 3-5 mins between sets
Goal: 1) Max Strength Development, 2) 5RM PB
+
1 x 20 x 70% 5RM
Goal: 1) Strength Endurance, 2) Unbroken set

Post loads to comments

WOD
10-8-6-4-2 Rep rounds for time of:
100kg Deadlift
Double 24kg Kettlebell Floor Press
Double 24kg Kettlebell Clean

Post time to comments

Kelly & Bianca

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15 Responses to “Friday 04 March 2011”

  1. 6min flat, Good WOD. You guys are doing a great job at The Cell, wish I could get back to train with you all!

  2. The Cell said

    HEY SHAWN!!!! How are you my friend! Hoping you are well! Good time on that work out. It would be great to have you back! Where abouts do you find yourself these days? And will you be coming back to Perth?

    Wish you and the family all the best! Keep training hard and keep posting mate! You and Maria are still part of our community!

    Great to hear form you!

    🙂

    SS

  3. Mary-Anne said

    500m row / 2 CFWU / loads of mobility

    Back Squat 5/5/5 reps = 50/65/70kg
    20 reps @ 50kg

    10-8-6-4-2 RFT
    70kg Deadlift
    Double 12kg KB Floor Press
    Double 12kg KB Clean

    Time = 05:41

  4. Peter F said

    500m row, 2 cfwu, mobility

    Back Squats
    5-5-5, 45-55-65kg
    20 reps @ 40 kg

    10-8-6-4-2 RFT
    80kg Deadlift
    Double 12kg KB Floor Press
    Double 12kg KB Clean

    Time = 06:22

  5. michelle said

    Warm up: 20cal Airdyne, mobility, CFWU x 2

    Strength: Press
    5-5-5 @ 27.5-32.5-32.5kg
    10-7-4 @ 25kg

    WOD:
    10-8-6-4-2
    55kg Romanian Deadlift
    Double 16kg KB Floor Press
    Double 16kg KB Clean

    Time = 5:03

  6. The Cell said

    Warm up:
    skipping
    mobility
    squat drills

    Then:
    Backsquat
    5-5-5
    85-95-110kg
    Then:
    1 x 20 @ 77.5kg

    Then:
    F-J
    30 RFT of:
    60kg Power clean & Jerk, 1 rep
    Burpees, 2 reps
    Time = 7.37min

    Finisher:
    50 x tarzan pull ups
    50 x paralette push ups

    Stretch

    *Great work by all morning athletes, we have some solid times to beat today! Well done!

    🙂

    SS

  7. Jono said

    Back Squat
    5-5-5 reps went light to focus on technique,60,70,80
    1-20 reps,55.
    WOD as Rx d,
    10-8-6-4-2 Rep rounds for time of:
    100kg Deadlift
    Double 24kg Kettlebell Floor Press
    Double 24kg Kettlebell Clean.

    4.51 Thanks Stef and the 0530 crew for your encouragement.

  8. The Cell said

    I recall doin this WOD with Shawn. Tried my best to keep with him but I think he kicked my arse by about a minute or 2!

    Heading home tomoro. Can’t wait to get back with The Cell crew

    Jase 🙂

  9. Travis said

    Strength
    Power Clean
    4×3 @ 55,65,65,65

    WOD
    10-8-6-4-2 Rep rounds for time of:
    80kg Deadlift
    Double 20kg Kettlebell Floor Press
    Double 20kg Kettlebell Clean

    Time = 4:48

  10. Will F said

    800m run/ 2 CFWU / mobility

    Back Squat 5/5/5 reps = 45/55/65kg
    20 reps @ 45kg

    10-8-6-4-2 RFT
    70kg Deadlift
    Double 16kg KB Floor Press
    Double 16kg KB Clean

    Time = 6.03

    Apologies to the 6.30 crew for missing my 5.30 class, and to the 5.30 crew for not blessing you with my presence 😉

  11. The Cell said

    Will, quality! It is this confidence that has stemmed purely from the amazingly masculine and sturdy growth upon your face..

    🙂

    SS

  12. Jane said

    Last training day at Crossfit Sydney (home now 🙂 )

    1-1-1-1-1 jerk using dominant leg
    30 / 35 / 40 / 40 / 40kg

    3-3-3-3-3 using non-dominant leg
    dbl KB jerk 8 kg

    haven’t done these for a long long time so technique was a bit “iffy” got better with every rep and really wouldn’t have thought that I could do 40kg so happy with the effort

  13. Laila said

    No apologies needed Will, it was 6:30’s fortune to have your company. 🙂

    500m row/2 CFWU/mobility

    Back Squat 5/5/5 reps = 45/55/65kg (PB)
    20 reps @ 45kg

    10-8-6-4-2 RFT
    70kg Deadlift
    Double 12kg KB Floor Press
    Double 12kg KB Clean

    Time = 05:26

  14. Pete Yeates said

    AM = Squat 5,5,5,20 @ 75, 75, 75, 50 kg

    10-8-6-4-2 RFT
    80kg Deadlift
    Double 20kg KB Floor Press
    Double 20kg KB Clean

    Time = about 5 minutes

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

  15. Joe said

    Late post from the Friday Session

    W/U – 500mtr Row, 1 x CFWU, 1 x Mobility

    Strength – Back Squats 3 x 5reps of 85/97.5/120 (pb) + 1 x 20reps @ 70% of 5RM @ 85kg

    WOD – Ladder down 10 of each, down to 1 of each
    100kg Deadlift
    24kg Kettlebell Floor Presses
    24kg Kettlebell Cleans

    Time: 5:37 – Felt GREAT!

    Shared Squat Rack and Deadlift Bar with Dan, Thanks for the support and push Dan. Knowing that I had to move my ass to make way for you coming into the Deadlift was a great motivator, not to mention Stef’s verbal motivation. Cheers guys!

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