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Wednesday 04 May 2011

Posted by The Coach on May 3rd, 2011

3 x 3 reps
1 x 15 x 70% 3RM

Post loads to comments

3 rounds for time of:
Pull Up, 10 reps
70kg Clean, 10 reps
21″ Box Jump, 10 reps

Post time to comments

Congratulations to Cell Coach, Storm who has completed the work necessary under “The Cell Coach Development Program” to be the first Cell Coach recognized as a Senior Cell Coach – Level 2. This is a fantastic achievement that requires, amongst other things, many hours of practical coaching experience on the floor. Well done Storm!

Storm - Rowing Workshop


17 Responses to “Wednesday 04 May 2011”

  1. Jane said

    Fab news Storm – will make sure to salute you next time I see you 🙂

    Well done – does that mean that you’ll work us even harder !!!!

  2. Nikk said

    Congratulations Storm – a wonderful well deserved achievement! 😀

  3. That is how she rolls…



  4. Ash said

    Yeah Stormer!

  5. Bliss said

    Hi Ash!

  6. Mary-Anne said

    Congratulations Storm. Its a privelidge to train with you.

  7. Lisa said

    Way to go Storm!! Congratulations!!

  8. Pete Yeates said

    DL 3,3,3,15 @ 100, 100, 100, 80kg

    WOD scaled to 40kg = about 7 minutes.

    Here is a good link for you Will – Mark Rippetoe (on the Valsalva maneuver causing passing out)

  9. The Cell said

    Warm up:
    Mobility drills
    OHS warm ups
    Burgener warm up
    1 round of:
    5 x strcit tuck sit pull ups
    5 x headstand presses (2 abmat for first round, 1 abmat for second round)
    5 x slow T2B
    5 x pistols each leg
    10 x Glute Ham raises

    3 x 5 @ 70kg
    1 x 20 @ 50kg

    3 x 5

    B/W Deadlift, 26 reps
    Rope ascent, 1 rep
    24kg KB snatches, 19 reps each arm
    C2B Pull ups, 47 reps
    TIME = 6.25min
    *Whoever may think this is easy make no mistake it is not…



  10. Ash said

    Hi Bliss!

  11. Will F said

    Congratulations Storm! Your coaching experience is great asset to me (and I’m sure others) at The Cell!

    Short session today due to passing out after the deadlifts 😦
    100 KB swings split up with mobility.

    Deadlift 3-3-3 @ 80-90-110kg

    Thanks for the link Pete. I find that generally after [heavy] deadlifts I get a little light headed and I associated that to holding my breath during the lift. Does anyone else get a similar affect? I might need to revisit the way I’m breathing during a lift. I’m pretty confident my blood pressure is OK, I only had it checked recently.

  12. graeme said

    onya stormer !

  13. Laila said

    Yayyyy Storm!!! Congrats xx

    Will, I always feel light headed and a bit dizzy after lifting heavy on the dead lift, particularly on the last lift. It’s like a big head rush. I usually come good after getting a few deep breaths in. I’m sorry to hear about this morning. I hope you are feeling better and am really glad to hear you didn’t hurt yourself on the fall.

  14. The Cell said

    It’s pretty common Will. I get it occasionaly and I’m pretty sure most will chime in a comment that they’ve felt it too, if going heavy enough. It’s not that common to black out, but unfortunately does happen sometimes. Make sure you’re taking a breath at the top of the movement before lowering. Also, stopping and resetting at the bottom allows you to get some breathing sorted before going again. That’s one of the reasons we favour everyone re-setting at the bottom of a set of 15 rather than touch n’ go reps.

    On a side note. I love this from Rip, “Deadlifts that are too heavy to pull generally don’t take very long; the bar just kinda lays there. So if trying to move immovable objects was dangerous from the standpoint of stroke, the history of the human race would be littered with stupid people’s corpses.”

    Jase 🙂

  15. Joe said

    Congratulations Storm, fantastic news. Big Smiles!

  16. Bliss said

    Well deserved my friend…:)

  17. Daniel said

    3×3 @ 85,95,105 kgs
    1×15 @ 70 kgs

    3 RFT
    10 x pullups blue band
    10 x 40kg squat clean
    10 x 21″ box jump/step ups

    13 mins something.

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