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Saturday 22 October 2011

Posted by The Coach on October 21st, 2011

WENDLER STRENGTH 3.3
Back Squat
5 x 75%, 3 x 85%, 1 or more x 95% of 90% of 1RM

Post loads to comments

WOD
Every minute for 12 minutes perform:
50kg (35kg) Power Snatch, 2 reps
Burpee, 4 reps

Record the time taken for each work period. Add them together. This is your score.

Post score to comments

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31 Responses to “Saturday 22 October 2011”

  1. Big Dan said

    Another highly flattering Cell picture

  2. Dave said

    Oooh, recognise this wod from the CF football site. Looking forward to trying it (as much as I loathe burpees).

    • Adam said

      you play Gridiron Dave? or just looking around a crossfit sites?

      • Dave said

        I’m pretty sure I’d be broken in half if I did πŸ˜‰

        I follow a few sites. I just have a side ‘interest’ in wod design, template / programming and the effects both are meant to elicit.

  3. Ash said

    So you add the seconds? i.e. 12 rounds of 60 seconds equals 720?

    • Laila said

      Not sure if you’re being serious. πŸ™‚

      You log how long it takes you to perform two power snatches and four burpees in that minute. On the minute, every minute for twelve minutes do the work and log how long it takes….On 3,2,1 go it may take you 33 seconds. Then wait for the second minute to start and it might take you 47 seconds to do the work. Then rest til the third minute starts and it might take you 45 seconds…and so on and so on… then add 33 + 47 + 45 etc etc

      720 is the maximum score you can get and you would get it if you were working right up to the last second of every minute.

      • Ash said

        Yeah just wanted to make sure!!

      • Jase said

        Thanks Laila. Spot on πŸ™‚

        • Ash said

          WENDLER STRENGTH 2.4
          Shoulder Press
          5-5-5 @ 25-30-35

          WOD
          Every minute for 12 minutes perform:
          42.5kg Power Snatch, 2 reps
          Burpee, 4 reps

          Record the time taken for each work period. Add them together. This is your score.

          Score: 19, 21, 20, 20, 17, 18, 16, 18, 21, 22, 21, 15= 228

          Then: 2k run.

  4. Ash said

    WENDLER STRENGTH 2.4
    Shoulder Press
    5-5-5 @ 25-30-35

    WOD
    Every minute for 12 minutes perform:
    42.5kg Power Snatch, 2 reps
    Burpee, 4 reps

    Record the time taken for each work period. Add them together. This is your score.

    Score: 19, 21, 20, 20, 17, 18, 16, 18, 21, 22, 21, 15= 228

    From memory 35kg was my heaviest Snatch, so built up to that, then 40kg, then tried 50kg, failed the first and just got the second, so dropped to 42.5kg for the WOD, maybe should of done 45kg?

    Then: 2k run.

  5. Ash said

    WENDLER STRENGTH 2.4
    Shoulder Press
    5-5-5 @ 25-30-35

    WOD
    Every minute for 12 minutes perform:
    42.5kg Power Snatch, 2 reps
    Burpee, 4 reps

    Record the time taken for each work period. Add them together. This is your score.

    Score: 19, 21, 20, 20, 17, 18, 16, 18, 21, 22, 21, 15= 228

    From memory 35kg was my heaviest Snatch, so built up to that, then 40kg, then tried 50kg, failed the first and just got the second, so dropped to 42.5kg for the WOD.

    Then: 2k run.

  6. Ash said

    hello

  7. Ash said

    WENDLER STRENGTH 2.4
    Shoulder Press
    5-5-5 @ 25-30-35

    WOD
    Every minute for 12 minutes perform:
    42.5kg Power Snatch, 2 reps
    Burpee, 4 reps

    Score: 19, 21, 20, 20, 17, 18, 16, 18, 21, 22, 21, 15= 228

    Then: 2k run.

  8. Ash said

    WOD
    Every minute for 12 minutes perform:
    42.5kg Power Snatch, 2 reps
    Burpee, 4 reps

    Score: 19, 21, 20, 20, 17, 18, 16, 18, 21, 22, 21, 15= 228

  9. Dave said

    Backsquats 3.3 (5,3,1+)
    5x 60kg, 3x 70kg, 4x 80kg (this was 1rm last time we did CFT, so quadrupled that effort ;))

    WOD
    EMOTM 12mins
    2x 30kg snatch
    4x burpee
    Total score: 238, best was 17 worst was 23, fairly consistently on 20’s

  10. Today’s offering from miss Carole

    20K2E then
    20-15-10-5-1-5-10-15-20 of
    16kg KB seated press
    16kg KB seated American swing
    Ring row
    7kg Med Ball situp to wall ball
    Finish with 10 pull ups

    38:08

  11. Laila said

    W/up: 3km run

    WOD: “Give me ten”

    10 RFT of:
    10 Walking lunges
    10 Push ups

    As Rx’d: 8:16

    Finisher: Ran home 3km

    Top of my glutes/lower back tightened up badly when running. In my previous life, a 10k run was a light run and I NEVER had lower back issues. Took it for granted. It shits me to tears that I can’t get away with running a kilometre without having to slow to a walk or stop to stretch my glutes/lower back. And the worst thing is I love running. Before I got too frustrated running home, I spared a thought for my buddy Battman, King of the Bench and took inspiration from him. “Work with what you’ve got”, I was thinking. I used the rest of my running time experimenting with different running styles to try and nut this out. What I found is running on my toes (like I used to as a gymnast) causes no pain, running flat footed with small strides causes a little pain and is bearable with the most pain coming from long strides and heel striking (particularly on hills). What does this tell me? I don’t bloody know. I can’t run on my toes all the time surely….I feel like a fairy πŸ™‚ Could it be my Inov8s?? *gasp*!!! I do mobility but you can never do enough and I probably am not doing enough. Any thoughts?

    • Jase said

      I’ll just take my Cell hat off and pop my CrossFit Endurance hat on πŸ™‚

      “What I found is running on my toes (like I used to as a gymnast) causes no pain, running flat footed with small strides causes a little pain and is bearable with the most pain coming from long strides and heel striking (particularly on hills).”

      Running on your toes will ultimately cause pain and injury. Generally in your lower legs. Heel striking with long strides is just about the dumbest thing runners do. When you land out in front of your body, you’re creating a brake and huge forces are travelling back through your body. No surprise that cause pain in the back. Landing under your centre of mass (COM) is key. This is a ball of foot (BOF) landing in which the heel lightly kisses the ground. Your body can’t travel forward until your COM pasess your BOF. It’s simple mechanics.

      Try jumping rope. Do you land on your toes, BOF or heels? Now lean forward whilst jumoing rope. What happens?

      As far as shoes go, yeah it probably is the Inov-8’s. Not so much the shoe itself but the transition to a minimalist shoe with no graduated transition. Would you go out and run 5kms today barefoot? Would you do it in a minimalist shoe? I’m guessing yes. It’s the biggest mistake everyone makes. They hear about a flash new shoe or see some CF guru wearing it and rush out to buy it. Then they start running in it after spending no time on their run technique or gradually transitioning from wearing a mattress on their foot to a minimalist shoe. Inov-8’s are great, if they suit your foot and you gradually get used to running in a minimalist shoe.

      Hope that helps
      Jase πŸ™‚
      http://www.crossfitendurance.com

      • Laila said

        Thanks for taking the time to explain, Jase. πŸ™‚

        Most of my running pre-CF was barefooted beach running, both soft and hard sand. All my gymnastics training was barefooted but long distance training was always in padded, chunky New Balance. Might be time to break out my old shoes and give them a go then mix up my running with some barefoot sand running again and see what happens.

        There’s definitely something up with my posture and the tilt of my pelvis too. If I don’t consciously shift my pelvis under/forward (which is awkward to run and maintain), I slightly arch my back and that’s when the pain is worst. Forgot to mention this earlier. You’ve picked this up in my running style in the past and on video. When I’m conscious of it, I try to correct it, but it feels really unnatural and often if I’m distracted or zoning, I tend to shift back to my curved posture without realising.

        Will break out my old shoes and experiment down at the park tomorrow. Thanks for sharing your wisdom, Jase. Muchly appreciated.

        Since it’s Saturday night, do you get to take off your CF Endurance Hat and put on your drinking hat? πŸ™‚

  12. BOOM Laila, you are the inspiration my friend
    try different things, work around it and find a solution ( and change you shoes to try) and remember:
    1. Rest
    2. Heal you junk
    3. Eat well
    4. Train around it
    5. HTFU

    • Laila said

      Love it!

      And what is #5…HTFU??? Hurry the F@#* up? Can I buy a vowel? πŸ™‚

      • Laila said

        Oh wait…got it! Harden the f@#* up. Nice Battman. No Princess Spray needed here. Hard as nails πŸ˜‰ ….and I didn’t even need to buy a vowel.

        Michelle is right…so deep πŸ™‚

  13. Michele said

    πŸ™‚ batty you’re so deep:-)

  14. Michelle said

    Strength: box squat
    5-5-5 @ 65-72.5-80kg – felt strong throughout

    WOD scaled to 25kg snatches

    Total 196 seconds of actual work.

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