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



Wednesday 06 April 2011

Posted by The Coach on April 5th, 2011

POWER
Power Clean
3 x 3 reps

Post loads to comments

WOD
8 x 200m Intervals
With a continuously running clock, run 200m every 2 mins

Record time for each interval to comments

Adella sweating it out at lunch time

Advertisements

9 Responses to “Wednesday 06 April 2011”

  1. luke F-J said

    AM

    Deadlifts 5,3,3@135kg,155kg,172.5kg

    The 172.5 was real hard to hold onto as i had no chalk.

    Then

    5x1rm box jumps all at about chest height

    then

    5 Rounds of:
    10 pull-ups
    10 24kg KB swings
    10 push ups

    Open WOD 11.3 is up and is more up my ally.

    5 Min AMRAP of:
    Squat clean and jerk
    Males 75KG
    Females 50KG

  2. The Cell said

    After 3 days off and being best friend with my toilet I decided to train today and ease back in, as I am feeling a lot better.

    Warm up:
    3min row
    Mobility drills
    5 x 10 OHS with broomstick with mobility in between

    Then:
    Power snatch
    3-3-3 @ 30-35-40kg
    Press
    5-5-5 @ 40-42.5-45kg
    OHS
    5-5-5 @ 45-50-55kg
    Power clean
    3-3-3 @ 55-60-65kg
    Front squat
    5-5-5 @ 65-70-75kg
    Back squat
    5-5-5 @ 75-85-95kg
    Deadlift
    3-3-3 @ 95-130-150kg

    Between every set perform:
    5 strict pull ups
    1 muscle up to 5 ring dips

    Probably rest tomorrow and Friday, may do some light work…

    Looking forward to Saturday, not up my alley, and especially not after this week, but aiming for 3-4 reps per minute and maintaining it!

    Lets give it our best guys!

    🙂

    SS

  3. Vicki said

    Well, the head and heart were willing. The old tree stumps just couldn’t move any faster 😉 Cart horses are not meant to sprint, I tells ya 🙂
    It was great watching the 5.30 crew first. There are some cell mates that are part jack-rabbit I think – I know I ate Will’s dust in a major way this morning!
    Good effort by all.
    Sadistic bloody coaches.

  4. Will F said

    Warmup:
    800m Run, Mobility, 3x 10 Squatjumps + 10 Pushups, Powerclean 2×4

    Strength:
    Power Clean 3 x 3 reps @ 50-45-50 KG

    WOD:
    8 x 200m Intervals
    With a continuously running clock, run 200m every 2 mins
    0.32, 0.32, 0.33, 0.35, 0.34, 0.35, 0.36, 0.31

  5. The Cell said

    To all competing and judging the games this weekend. I would please advise all to go through the instructional video thoroughly for the standards. They may be a little different to what some expect. Of course we will go through all of it on Saturday, but any extra familiarisation is great!

    Good luck!

    🙂

    SS

  6. paul said

    am training for time
    4 guys 1 dingo loader prep 1300m2 for roll on lawn
    then lay 1300m2(or 25 pallets) of roll on lawn
    time: 7 odd hours

    pm training AMRAP in unlimited time
    finish 1 Coopers Pale Ale and repeat
    6 rounds complete so far still going

  7. Graeme said

    Strength – Power Clean 3-3-3
    60 – 70 – 77.5(PB)

    WOD: 8 x 200 run every 2 min
    42 39 41 41 41 37 54 53 secs

  8. The Cell said

    Bit slow on the roll-on WOD big fella 😉

    I reckon you could pick it up on your PM training too. Intensity mate. It’s gotta be high 🙂

    Jase

  9. Mary-Anne said

    power cleans = 45/50/50kg

    Sprint times =
    40, 35, 37, 38, 41, 39, 41, 38 seconds.

Sorry, the comment form is closed at this time.