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Friday 20 May 2010

Posted by The Coach on May 19th, 2011

Perform for time:
Run, 3 miles
Row, 5km

Post choice and time to comments

Getting to the HBF Run for a Reason this Sunday

Meet Up point for the Cell crew is the corner of Horatio St and Nelson Cres at 7am. If you get lost, give Jase a buzz.

Jane with the lads from CrossFit Essex


17 Responses to “Friday 20 May 2010”

  1. Laila said

    Choices??? Argh!

    This is going to do my head in!

    I should chose the one I’m weaker at to improve at it…right?…but I want to chose the one I’m more efficient at and love because it’s going to hurt less and it’s more enjoyable. Damn you!! 🙂

    That’s it, flipping a coin…heads I row, tails I run…

  2. graeme said

    heads, do rowing coz it sucks and your good at running!

  3. Jase said

    Should’ve made it 4.99km row or a 2.99 mile run for you Laila 😉


  4. Dave said

    She has 99% moments? I’ve only seen the 110% ones

  5. Laila said

    Jase, you’re killin’ me! Couldn’t do 4.99. It’s ugly. See how pretty 5 is? See…5…ahhhhh, much prettier!

    Batty, row it is!

    Dave, thank you 🙂

  6. The Cell said

    Games workouts for the Regionals below guys… Mmmm…

    Individual Workouts

    Workout 1

    For time:
    Run 1000 meters
    30 Handstand push-ups
    Row 1000 meters

    Workout 2

    Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one Thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

    Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

    Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

    Workout 3

    21-15-9 reps for time of:
    Deadlift (315lb / 205lb)
    Box jump (30”/24”)

    Workout 4

    For time:
    100 Pull-ups
    100 Kettlebell swings (53lb / 35lb)
    100 Double-unders
    100 Overhead squats (95lb / 65lb)

    Workout 5

    9-7-5 reps for time of:
    Ring muscle-up
    Squat snatch (135lb / 95lb)

    Workout 6

    For time:
    20 Calorie row
    30 Burpees
    40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
    50 Toes-to-bar
    100 foot Overhead walking lunge (45lb plate / 25lb)
    150 foot Sprint

    Team Workouts

    Workout 1

    For time:
    4 X 750m Row
    50 Handstand push-ups
    4 X 750m Row

    Teams of 4 (2 men, 2 women)

    Workout 2

    Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

    Workout 3

    21-15-9 reps for time of:
    Deadlift (285lb / 185lb)
    Box jump (30”/24”)

    Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

    Workout 4

    For time:
    250 Pull-ups
    250 Kettlebell swings (53lb / 35 lb)
    250 Double-unders
    250 Overhead squats (95lb / 65lb)

    Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

    Workout 5

    Team “Amanda”
    9-9-7-7-5-5 reps for time of:
    Ring muscle-up
    Squat snatch (135lb / 95lb)

    Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscleups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

    Workout 6

    For time:
    20 Calorie row
    30 Burpees
    30 Dumbbell ground-to-overhead (45lb / 25lb)
    30 Toes-to-bar
    100 foot Overhead walking lunge (45lb plate / 25lb)
    150 foot sprint

    Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.

    Movement standards and further information will be coming over the next few days.


  7. michelle said

    Wow – super tough!

    I want to know what happened to ‘unknown and unknowable’ for this year’s Crossfit Games. I really liked the fact that in previous year’s games you didn’t know what you’d be doing until – at best – the day before.

  8. Dave said

    Michelle I think the Games will still be unknown, this is ‘only’ regionals

  9. michelle said

    I think you’re probably right, Dave, but I liked it better when the regionals/sectionals were unknown as well 🙂

  10. Pete Yeates said

    Run as Rx’d = 21:16

    I love running barefoot in the dark in the rain. 🙂

    Well done to the 5:30 am crew, all opted for the run even though it was pissing down.

  11. Dave said

    Crazy Pete, hope you’ve got some warm recovery food

  12. Peter F said

    Good run this morning

    Run as Rx’d = 23:41 min

  13. Adam Piller said

    I hadnt done the rowing challenge benchmark for the 2km so stef allowed me to come in this morning and set a time so i could take part.

    400m run
    400m row
    100 skips
    1 round cfwu

    then power clean and jerks to get the body thinking “explosive” for the row
    3 x 40kg
    3 x 60kg
    3 x 80kg

    then 2km row for time 6.54:4mins (PB)
    absolutely had nothing left after that!

    flopped around and recoverede for about 10 mins and stretcdh then swam accross the cell carpark to my car!

  14. Elle & Dan said

    Dan – Wooow I love the warm-up workouts above! where are the actual workouts……….hahaha I’m joking!
    This will sort the men from the boys!

    Elle – What no zumba moves in this years Regionals??! oh I know, they’re saving the tricky stuff for the Finals 😉 haha 🙂

    Geez this looks crazy tough, hats off to all you Cell members going to compete – you are all inpirational….

    Elle & Dan x

  15. Will F said

    Adam that time is mental! Well done.

    And well done to the morning guys, awesome fun running in the rain! We sure are a different breed.

    Run as Rx’d = 22:00 min

  16. Storm said

    Looking good Jane.

    Nice job on the row Adam, interesting to see what seconds you can drop off that time for the final 2000m row.

    Hi Elle Hi Dan long time no see. xxx

    The only thing I like about running in the rain is the RAIN part :)Well done everyone which ever exercise you chose.


  17. Paul said

    Running that is why god invented Cocept 2 rowers so we don’t have to run.

    Nice time Adam

    5k row 19.14

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