The Cell

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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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Saturday 06 August 2011

Posted by The Coach on August 5th, 2011

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

3 rounds for time of:
70kg Deadlift, 5 reps
70kg Power Clean, 5 reps
70kg Front Squat, 5 reps
70kg Overhead Anyhow, 5 reps

Post time to comments

Our Wendler 5/3/1 Strength Program starts next week. Here is an example of the  Wendler Strength Card that you’ll be using. These are in the filing cabinet with the existing strength cards. Use the 1 rep max’s you have set this week on your Back Squat, Press and Deadlift to determine your starting loads for the program. Use your 3 rep max on the Power Clean as your starting load. Use the spreadsheet that has been emailed to you and is available here and on our Further Reading page to determine the loads you will be lifting over the coming weeks. Please ensure you have determined all this before you arrive for your training session. If you have any questions at all, please email us.


2 Responses to “Saturday 06 August 2011”

  1. Dave said

    Who’s that handsome yet very fatigued looking lad?

    Full crew in 8am was good atmosphere
    1000m row
    3 rds cfwu

    Did workout with 40kg in 7:57

    Stayed back to work on some weaknesses and chat and saw Kris complete the wod in half the time, was impressive

  2. graeme said

    WOD – 50Kg, 5:33

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