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



Thursday 09 June 2011

Posted by The Coach on June 8th, 2011

Strength
Back Squat
3 x 5
+
1 x 20 x 70% 5RM

WOD
3 Rounds for time of:
Row 500m
Take your time in seconds from the row and perform that many double unders

If you take 2.00 mins (120 seconds) to row 500m, perform 120 double unders. If you take 1.45 mins (105 seconds) to row 500m, perform 105 double unders. The faster you row, the less double unders you have to perform.

Post total time to comments

Compare to 08/07/2010

Big P just where he likes to be - lying down

Advertisements

5 Responses to “Thursday 09 June 2011”

  1. Jeff said

    Quite clearly photo shopped. It is dark outside.

  2. dave said

    warmup: 1000m row, 1rd cfwu, mobility

    strength: 3×5 backsquats 42.5 – 47.5 – 55 (equal pb)
    1×20 backsquats 37.5

    wod
    500m row 1:59 (pb)
    360 single unders
    500m row 2:24
    432 single unders

    15:45

    432 single unders take a long time! Calves hurt like hell, first time wearing barefoot style shoes 😦

  3. Travis said

    Power Snatch
    3 x 3 @ 40,40,40kg
    1 x 3 @ 50kg

    Really enjoyed these, haven’t done them for 6+ months.

    WOD as Rx’d
    1st 500m Row: 1:53 / 113 DU
    2nd 500m Row: 2:03 / 123 DU
    3rd 500m Row: 2:00 / 120 DU

    Managed to get out the double unders 20 at a time. Pushed hard on the last round of double unders but didn’t have enough left in the tank and hit the 20min time cap with 29 reps to go. Pretty happy with today’s effort as usually my DU form breaks down when fatigued and I struggle to string them together.

  4. The Cell said

    It was a really positive and powerful effort by all this morning!

    Proud of everyone!

    🙂

    SS

  5. The Cell said

    Warm up:
    Airdyne
    Mobility

    Then:
    5.5km run

    Then:
    Partnered workout
    5 RDS of:
    P1 pushes 30kg prowler/sled 20m whilst,
    P2 is performing as many 40kg power snatches as possible in that time
    Goal: Count total power snatches
    30 reps

    rest 5mins

    21-15-9 reps of:
    10kg wall ball, 10ft
    Ring dips
    Untimed, all wall balls unbroken, ring dips were poor today, 1st set ok, last two sets not so smooth and fast, was kipping a lot and this was really the first time I have done al ot of this whilst doing ring dips.

    Thanks Diver Dan!

    🙂

    SS

Sorry, the comment form is closed at this time.