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



Saturday 30 April 2011

Posted by The Coach on April 29th, 2011

STRENGTH
Back Squat
3 x 5 reps
+
1 x 20 x 70% 5RM

Post loads to comments

WOD
“DIANE”

21-15-9 reps for time of:
100kg Deadlift
Hand Stand Push Ups

Post time to comments

Advertisements

7 Responses to “Saturday 30 April 2011”

  1. graeme said

    ill be thinking of you sat morning crew, have a good one !

  2. Dave said

    3x5x40kg backsquats
    1x20x30kg ”

    15-12-9
    40kg DL
    Dual 10kg dumbell presses

    Good luck in your 11.6 attempts today guys!

  3. Ash said

    WOD:

    800m run
    21 Dead Lift (BW: 85kg, actual bodyweight 83!!)
    21 Pushups

    400m run
    15 Dead lift
    15 Pushups

    200m run
    9 Dead Lift
    9 Pushups

    Time: 11:48

  4. AM:
    GAMES WOD 6
    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Barbell Thrusters (100lbs / 45kg)
    3 Chest to bar Pull-ups
    6 Barbell Thrusters (100lbs / 45kg)
    6 Chest to bar Pull-ups
    9 Barbell Thrusters (100lbs / 45kg)
    9 Chest to bar Pull-ups
    12 Barbell Thrusters (100lbs / 45kg)
    12 Chest to bar Pull-ups
    15 Barbell Thrusters (100lbs / 45kg)
    15 Chest to bar Pull-ups
    18 Barbell Thrusters (100lbs / 45kg)
    18 Chest to bar Pull-ups
    21 Barbell Thrusters (100lbs / 45kg)
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
    REPS = 111

    PM:
    3km soft sand beach run
    Then:
    10 rounds of:
    10 hand release push ups with 5 deep breaths between for rests

    SS

  5. Dave said

    That puts you at 28th on the Aus leaderboard last i checked Stef, pretty impressive! Off to regionals for you!

    My goal is to get top 100 in Aus next year; might be a little high but we’ll see 🙂

  6. Luke F-J said

    AM:
    GAMES WOD 6
    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Barbell Thrusters (100lbs / 45kg)
    3 Chest to bar Pull-ups
    6 Barbell Thrusters (100lbs / 45kg)
    6 Chest to bar Pull-ups
    9 Barbell Thrusters (100lbs / 45kg)
    9 Chest to bar Pull-ups
    12 Barbell Thrusters (100lbs / 45kg)
    12 Chest to bar Pull-ups
    15 Barbell Thrusters (100lbs / 45kg)
    15 Chest to bar Pull-ups
    18 Barbell Thrusters (100lbs / 45kg)
    18 Chest to bar Pull-ups
    21 Barbell Thrusters (100lbs / 45kg)
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
    REPS = 96

    PM
    Backsquats 5,3,5@100kg,115kg,127.5kg (new 5RM PB)
    Frontsquats 3×10@67.5kg
    Hanging leg raises 3×12

    Felt good this afternoon, really happy with this PB

  7. Bliss said

    Hi Ash!

Sorry, the comment form is closed at this time.