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Thursday 18 August 2011

Posted by The Coach on August 17th, 2011

For time:
Run, 800m
Burpee, 30 reps
100kg Deadlift, 15 reps
Row, 500m
100kg Deadlift, 15 reps
Burpee, 30 reps
Run, 800m

Post time to comments

The Overhead Lifts – Coach Greg Glassman, CrossFit Journal January 2003

Get on board The Cell Gymnastics Seminar this Saturday!

Getting inverted during the Cell Recruit Program


15 Responses to “Thursday 18 August 2011”

  1. graeme said

    Good morning all, what an awesome way to start the day!!
    WOD – As RXD

    just a shout out to the 630 crew, well done all some super efforts this morning, your awesomeness is inspiring

    just want to make another point that we dont seem to talk about much, that is the level of coaching we get at the cell, especially lately you coaches seem to have lifted the bar (no pun intented)

    the attention to detail is second to none, the inspiration makes us go places we didnt think possible, the atmosphere is one we all miss when we are not around it and the “care factor” is obvious and appreciated

  2. Maggie said

    For time:
    Run, 800m
    Burpee, 30 reps
    35kg Deadlift, 15 reps
    Row, 500m
    35kg Deadlift, 15 reps
    Burpee, 30 reps
    Run, 800m

    Time: 16:10

    Super happy with my time and I feel like I made some progress this morning regarding my deadlift form, not yet 100% but better than it has been 🙂

  3. graeme said

    Flash !!

  4. Michelle said

    Well said Graeme! We love our coaches!! 🙂 🙂

  5. Maggie said

    Pink Flash Batty!

  6. mattyg said

    your kicking butt MADGE

  7. The Cell said

    Awww shucks. Thanks guys. We try 🙂


  8. Dave said

    As someone who has trained elsewhere I definitely agree with Graeme. But even here, different people respond to different coaching styles differently, so may prefer one coach over another. All in the name of constantly varied right?

  9. The Cell said

    Spot on there Dave. That’s why we have different coaches, all with different coaching styles. Not better or worse, just different.

    Jase 🙂

  10. Maggie said

    I’m going to kick your butt Matty!

  11. Warm up:
    1000m row
    3 rounds of:
    10 strict pull ups with 10 kg weight
    10 ring dips with 10kg weight
    10 2TB
    10 Headstand presses with a 3sec pause (2 x abmats)
    10 Front squats with 40kg load

    WENDLER 1.3
    42.5kg x 5 reps
    47.5kg x 3 reps
    53.5kg x 6 reps

    Deadlifts (focus on form and adjustment at pelvis)
    5 x 8 reps @ 100kg

    50-40-30-20-10 reps of:
    Airdyne – Cal
    Ring PUsh ups
    TIME = 13.15min

    5 x 10sec L-Sit holds



    *Thankyou for the kind words guys, I know first hand all our coaches here at The Cell have every athletes wellbeing and pychological state of being as an absolute priority. Each coach makes a sincere effort to know what is required about every athlete!

    We pride ourselves on evolving our own knowledge constantly and never claim to know it all. Your coaches are only enhanced by you, the athletes and their feedback! So keep it coming…


  12. graeme said

    be scared mattyG

  13. I enjoyed this one …cant remember my time …….in my book …..anyway it was good

    Run 1km
    Burpee, 30 reps
    60 kg Deadlift, 15 reps
    Row, 500m then 500m run
    60kg Deadlift, 15 reps
    Burpee, 30 reps
    Run 1 km

    Ian D

  14. Peter F said

    It was a good WOD
    As Rx’d 22.02 mins

    For the first round of deadlifts I plugged away doing single lifts.
    For the second set, I stringed the deadlifts together in 3 sets of 5. It worked well. Thanks for the encouragement Stef.

    Thanks Ian for the encouragement in the running. It works well having someone to chase and push you along in the run.

    At lunch time run around the bridges (Causeway to Narrows) 53 mins.
    If anyone is in town and wants to run or do Jacobs ladder let us know.

  15. MA said

    WOD for time
    Run 800m / Burpee x 30 / 50kg Deadlift x 15
    Row, 500m
    50kg Deadlift x 15 / Burpee x 30 / Run 800m
    = 19:22

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