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Wednesday 25 May 2011

Posted by The Coach on May 24th, 2011

3 x 5 reps
15-12-9 reps @ 50% 5RM

Post loads to comments

As many rounds as possible in 12 minutes of:
Clapping Pull Up, 4 reps
Clapping Push Up, 6 reps
24″ Box Jump, 8 reps

Post rounds to comments

Sunrise over the Carpark of Pain


13 Responses to “Wednesday 25 May 2011”

  1. Anthony said

    I love the carpark of pain especially in the AM. Just usually a bit delirious by the time the sun rises and don’t really appreciate it enough!

    Cell mates I wish you all well heading East, would love to be there but it doesn’t work out the way we want at times.
    Good luck, I know you will do us all proud.

    Myself, I have put my membership on hold for 3 months as my MRI showed 2 x disc protrusion at L4/5 and L5/S1 – this is why I bailed on the fun run as back needs immediate rest. I am disappointed but I know where I am at and that this is repairable over time. At this point I have not done enough to strengthen the core and will only keep hurting my back as soon as I try to lift heavy or get on the rower. So after seeking some advice, I am signing up for clinical pilates to help repair and strengthen the area and will be swimming a few times a week also.
    I’ll be back asap that’s for sure. Already missing training and my fellow AMers.

    Train Hard

  2. The Cell said

    That’s a shame we won’t see you for a few months Anth.

    Not sure who you got your advice from but pehaps they need to review some of the research out there on spine health; how it’s developed and maintained. Dr Stuart McGill, arguably the world’s leading authority on spine health, particulary for athletes, is a good start.

    Jase πŸ™‚

  3. Enz said

    Great pic!

  4. graeme said

    Anthony, take it slow and steady mate, stay focused on the goal and you will be back sooner than you think

    To all those heading east, this next step is a bonus, you guys have all already won, go hard but make sure you enjoy the experience.

  5. Laila said

    Anth, we will miss you! Joe & I both really enjoy training with you and were just saying the other day what a pleasure it is to be in your company. All the best for a very speedy recovery and return.

    Graeme and others who have sent their well wishes for the games, thank you for your kind words. Shit guts has well and truly set in for me now…nerves are so much fun πŸ˜‰

    I will be updating the Cell Facebook page regularly. If you’d like to follow Stef and the Cell Team’s progress in Sydney, tune in to:

    If you’d like to send Stef and others personal messages while we are there, feel free to text me on 0412 593 042 and I will pass on the messages or post comments to the Cell Facebook page.

    Looking forward to reporting to you live from Sydney. πŸ™‚

  6. Adam Piller said

    Good luck anth take care and see you soon!

    Press 45,55,65(got 4 out which was one rep more than last week so I’m happy with that)

    Wod as rxd 12rounds plus 1pull up. I have to admit that my clapping pull ups were questionable but I was happy with the work rate.

    Well done all!

  7. Ash said

    As many rounds as possible in 12 minutes of:
    Clapping Pull Up, 4 reps
    Clapping Push Up, 6 reps
    24kg KB American Swings, 16 reps

    7 Rounds, 4 Pull Ups, 6 Push Ups, 12 Swings.

    Swings made it real hard.

  8. Daniel said

    Strength Press
    3 x 5
    47.5,52.5,57.5(only got 3 reps out)
    15-12-9 @ 27.5kgs
    Wod 12min AMRAP
    4 reps Pull up red band
    6 reps Push up
    8 x 24″ box jump/step ups
    9 rounds plus 3 pull ups.

    Huge effort by the guys doing the WOD as rx’d,Clapping pullups liked damn hard

  9. Daniel said

    Whoops dodgy spelling, should have been ‘looked’

  10. michael munro said

    shoulder wasn’t feeling too good after some muscle up training so gave them a rest today and instead done

    back squat 5×5 + 15,12,9 @70% 5RM

    wod as per: 14 rounds + 3 clap pull ups, good blow out!
    keep up the good work cell team loving the sessions.

  11. Adam said

    3 x 5 reps @ 35kg – Trying to build some strength to get out the final rep at 40kg for a PB
    15-12-9 reps @ 20kg – These hurt more then i expected!

    WOD as Rx’d
    As many rounds as possible in 12 minutes of:
    Clapping Pull Up, 4 reps
    Clapping Push Up, 6 reps
    24β€³ Box Jump, 8 reps

    10 Rounds and my arms were dead, think i face planted the mat a few times on the clapping pushups!

    First Rx’d WOD felt great! Its wierd, with a little technique i have gone from a red band pull-ups to kipping about 4 or 5 in a row with no band! Really happy πŸ˜€


  12. Jane said

    Anth, sorry to hear about your back – I’m sure you’ll put as much effort into your rehab as you have to your Cell wods and be back in no time πŸ™‚

    Good luck to all the Cell athletes competing in the regionals, really sad that 1) I’m not able to be part of the team and 2) that I’m not in a position to travel to Sydney to cheer you all on

    Will be glued to facebook over the weekend!

  13. Anthony said

    Thanks for well wishes guys, I will be back asap and will visit too πŸ™‚

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