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.



  • © 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



Tuesday 15 March 2011

Posted by The Coach on March 14th, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

STRENGTH
Back Squat
5-5-5 reps
Goal: 1) Max strength 2) 5RM PB
Rest: 3-5 mins
+
1 x 20 reps x 70% 5RM
Goal: 1) Strength endurance 2) Unbroken set
Rest: Nil

Post loads to comments

WOD
24kg Kettlebell Russian Swing, 1 min
Double Unders, 1 min
24kg Kettlebell Thruster, 1 min
Rest 1 min and repeat 3 times for max reps

Post reps to comments

Pete - Suitcase carry

Advertisements

13 Responses to “Tuesday 15 March 2011”

  1. Laila said

    Fun morning with the 5:30am boys. Congrats to all – huge effort and focus…got goosebumps several times watching PB’s being smashed.

    CFT = 250

    Back Squat – 87.5
    Press – 42.5
    Deadlift – 120

    Stef reminded me I had done the CFT some months ago. Came home to check my journal and sure enough he was right. On 11/10/10 my CFT was 167.5 (60/32.5/75). Really nice to have a measurable comparison of my progress. Thanks for the support this morning Stef & 5:30am crew, it really helped hearing your cheers with the heavier loads.

  2. Daniel said

    That’s a massive effort Laila, almost 50% increase in 5 months, Well done = ), I’ll be happy if i can get a 20% increase

  3. Jono said

    Backsquat 135
    Press 65
    Deadlift 180

  4. michelle said

    Nice lifts guys!!

    No CFT for me tonight 😦 😦 😦 😦 😦

  5. Jase said

    I’ll give you something heavy to move Michelle 🙂

    Awesome effort Laila!

    Who else has smashed their PB’s???

  6. Laila said

    Thanks Daniel! 🙂 My previous CFT was done when I first started at the Cell, my very first work out in fact. I was lifting very conservatively then. I was focusing on learning technique before I loaded the bar. So while it is 50% improvement, the margin is fairly significant because I had plenty of scope to improve. When you have something measurable like the CFT, you can’t argue the stats but in my case there is another explanation for the improvement. The next time I do a CFT, it will show a better indication of “true” improvement as I am now reaching my max in lifts.

    Good luck and have fun with your CFT – looking forward to hearing about your experience.

    Michelle, I love your spirit! Lots of people/athletes use injury as an excuse to remove themselves from training. You work straight through the injury, finding smart ways to train while healing. You are an inspiration to me!!! If a CFT measured dedication and effort, you would score off the spectrum! 🙂

  7. Stef said

    Warm up
    3mins airdyne
    3mins row
    Mobility
    Burgener

    Power clean
    3-3-3 @ 80kg

    Backsquat
    3-3-3
    110-115-120kg

    Then:
    24kg Kettlebell Russian Swing, 1 min
    Double Unders, 1 min
    24kg Kettlebell Thruster, 1 min
    Rest 1 min and repeat 3 times for max reps
    Rd1 = 118 reps
    Rd2 = 113 reps
    Rd3 = 117 reps
    Total = 348

    Stretch

    SS

  8. Arn said

    Hello all,

    Backsquat – 90kg
    Press – 37.5kg (Damn you, last 2.5kg!!!)
    Deadlift – 100kg

    All my PB so far. : )

  9. Pete Yeates said

    AM = Run 40 minutes barefoot on the road

    PM = Squat 45,65,80kg – KB press 21,21,21kg – Double 24kg KB Thruster – Handstand hold

  10. michelle said

    Thanks Laila 🙂

    Warm up: 5min airdyne, mobility, muscle up practice (managed to get out some jumping muscle ups for the first time ever)

    WOD: 5 rounds for time
    30cal airdyne
    12kg seated KB snatch x 30 (15L and 15R)
    Pushups with hand release x 20

    Time = 21:24

  11. Daniel said

    Great Job all the 5:30 pm crew. I think everyone got PB’s

    My first CFT was 245kgs in Oct 10, it’s now 317.5kgs,so i’m really happy

    Backsquat was 80kg now 115
    Press was 55 now 62.5
    Deadlift was 110 now 140

    Can’t wait for the never CFT

  12. Daniel said

    Whoops that should have been ‘next’ not ‘never’, need to go to sleep, good night everyone

  13. Laila said

    Nice job Daniel!! You saw your 20% increase goal and raised it another 10%! Awesome effort! 🙂

Sorry, the comment form is closed at this time.