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Wednesday 27 July 2011

Posted by The Coach on July 26th, 2011

-UNLOAD WEEK-
STRENGTH

Back Squat
7 sets x 3 reps @ 50-60% of 1RM
60-90 secs rest between sets

Post load to comments

WOD
As many rounds as possible in 12 minutes of:
30kg Power Snatch, 12 reps
Push Ups, 10 reps

Post rounds to comments

The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke

Another sad day for many members of The Cell and The Cell coaches. Today we officially farewell one of the greats from our community. Bliss has left to go to Adelaide to commence a new life with her family. She will be missed dearly but we look forward to the regular short trips back to Perth where she will hit it hard with her Cell inmates once again. Bliss has always given her best to every workout. You truly are inspirational Bliss. Thank you for the great times, entertainment and always giving the boys some solid times to chase. Travel safe BlissBomb…

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11 Responses to “Wednesday 27 July 2011”

  1. Jeff said

    It will not be the same with out you Bliss. I look forward to seeing you when you visit.

    You can tell me. Was it the reduction in number of lunch time classes?

    All the best in Adelaide.

  2. Dave said

    Enjoy Adelaide Bliss, i lived there for 3 years and found it a lot better than most people make it out to be. Living across the road from the beach helped. Cost of living, food, crossfit (what else is there?) are all substantially less in Adelaide.

  3. Dave said

    7×3 backsquats @ 60% – did 40kg across

    WOD
    12minute amrap
    12 powersnatches 25kg
    10 pushups

    did 4 rounds plus 12 snatches into the 5th.

  4. Pete Yeates said

    Squat @ 70kg

    WOD as Rx’d = 8 rounds + 6 Snatch

    Fun Mid week training 🙂

  5. Will F said

    All the best Bliss! I’m sure I’ll see you visiting the cell soon enough.

    Warmup:
    – 100 kettlebell swings and mobility
    – 2 rnds of: deck squat to wall ball x10, lunges x10, situps x10, hindu pushup x10
    – Backsquats

    Strength:
    Backsquat 3×7 @ 60KG

    WOD:
    24kg PowerSnatch x 12
    Pushup x 10
    5 rnds + 12 Snatches + 1 Pushup
    It was the pushups that killed me in this one, the plate in my collarbone giving me grief 😦

  6. The Cell said

    We’ll miss you, Gav and the kids Bliss Bomb.

    My Training
    Back Squat
    5-5-5 or more
    95-105-120×8

    WOD
    Today as rx’d
    8 rounds + 12 + 5

    Pete, Adam and Rhys gave me a target to hit and I was chasing 9 rounds. Unfortunately my push ups suck and having not done them or snatches in over 11 weeks, they suck even more! Happy to just be doing them again though. Hand is healing well. Stef or Mike W should hit 9 rounds.

    Jase 🙂

  7. Michelle said

    Warm up: 100 KB Swings, 2 rounds of 10 lunges, 10 push ups, 10 sit ups

    Strength:
    Goblet Squat
    5 x 5 with 16kg KB

    WOD: AMRAP 12min
    12kg KB Snatch x 12
    Push up x 10

    12 rounds + 12 snatches

  8. Carole said

    Have a safe journey Bliss. You and your girls will be missed. I’ll miss coaching the girls in The Cell Kids.

    Have a great time over there and hope to see you training back at The Cell when you visit.

    All the best.x

  9. Bliss said

    Hi guys

    Thank you for your kind words. The girls are at school, we have a house that we will move into in the next few days and life is (very) slowly coming together. 🙂

    I dont have the right words to express how much training at The Cell has meant to me and my family. We have experienced quite the ride over the last 18 months and I can honestly say that not only my training but my beautiful friends (not all of you boys), community and coaches have kept me sane, smiling and persevering when I really would have preferred to give up. For this, I cannot thank you all enough and will be eternally grateful.

    No doubt we will miss you all. I already do. Gavin is fairly confident that I have an addiction to The Cell site…that said, I’m going to ‘pop’ in as frequently as I can…both virtually and when we are in town.

    Thanks guys

    love

    Bliss and family xxx

  10. graeme said

    Strength – BackSquat
    7 x 3 @ 50

    WOD – As RXD
    6 rounds + 11 PC

    Bliss, safe travels, we will miss your inspiration!

  11. Maggie said

    STRENGTH
    Back Squat
    7 sets x 3 reps @ 25kgs

    WOD
    As many rounds as possible in 12 minutes of:
    Power Snatch, 12 reps @ 13.5kgs
    Push Ups, 10 reps

    Total Rounds: 8

    Really wanted to get my technique right so went lighter on the power snatch, I’m not as uncoordinated as I thought with this movement so I’m happy with the result. Lack of sleep was an issue but I powered through! 🙂

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