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    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.

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Monday 16 May 2011

Posted by The Coach on May 15th, 2011


“Rowing Ladder”
1 min on, 1 min off
1 min on, 50 sec off
1 min on, 40 sec off
1 min on, 30 sec off
1 min on, 20 sec off
1 min on, 10 sec off
then go back up the ladder until you finish with:
1 min on, 50 sec off
1 min on

Post total distance to comments



9 Responses to “Monday 16 May 2011”

  1. Mary-Anne said

    what a spectacular athlete. I miss u jane x

  2. Peter F said

    3133 metres

    Good work and laughs from the morning crew

  3. Pete Yeates said

    3239m – nice fun session.

  4. The Cell said

    Warm up:
    5min row
    Mobility drills
    2 rounds of:
    17.5kg DB weighted pullups. 3 reps
    HSPU (hands on 25kg plates), 3 reps
    L-sit pull ups, 3 reps
    Headstand press, 3 reps (1 x abmat)
    Glute ham raises, 6 reps
    Pistols, 6 reps per leg
    Bulgarian dips, 6 reps
    Slow T2B, 6 reps


    4 x 5 @ 150kg

    5 RFT of:
    45kg thruster, 15 reps
    Bar facing burpees, 15 reps
    TIME = 13.04min
    This sucked! But loved it! 🙂
    1st set unbroken thrusters, subsequent sets 8 reps and 7 reps


  5. Jane said

    thanks Mary-Anne – I miss you guys too!

    Although have to say that Crossfit Essex have made me very welcome – a great bunch of people 🙂

    Will be back 5.30am Tues 31 May

  6. Laila said

    AM training:

    w/up – 1000m row

    Pistol practice
    Gym based obstacle course with heights

    5 reps @ 20/30/35/40
    3 reps @ 45
    2 reps @ 50
    1 rep @ 52 (PB)
    3 reps @ 40

    SOTS press practice

    PM Training:

    1 mile 17.5kg Bulgarian sand bag carry = 11:11 min
    (easy pace)


    Ring Holds Tabata (first four sets unbroken, then 5th – 8th set broken at 12-15 sec mark)

    Hand stand holds 1 min, 3 reps

    Hand Stand p/up, 3 reps
    Head Stand p/up from 1 x abmat, 3 reps


  7. Daniel said

    Rowing Ladder 3313 metres

  8. graeme said

    Rowing Ladder 2960 metres

  9. Jane said

    forgot to post my WOD for the day – did this at my old gym in Potters Bar with some very strange looks from the other people there 🙂

    3 rounds of
    500m row – yuck
    21 x 16kg russian swings
    15 x situps
    9 x push ups

    11mins 45secs

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