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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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Friday 28 October 2011

Posted by The Coach on October 27th, 2011

Power Clean
5 x 40%, 5 x 50%, 5 x 60% of 90% of 1RM

Post loads to comments

3 rounds for time of:
400m Run
Body Weight Deadlift, 15 reps
24″ Box Jump, 20 reps
Knees to Elbows, 18 reps

Post time to comments


11 Responses to “Friday 28 October 2011”

  1. Dave said

    Anyone want to get together somewhere and do this wod?

    (Stupid CHOGM ruined the schedule)

    • Laila said

      Any suggestions for location. We’ll need equipment. Im up for it πŸ™‚

      • Dave said

        Can we convince Jase to leave the Cell unlocked?
        Or all of us get a day pass at some regular gym (and scare the f*** out of them with our crashing deadlifts ;))
        Or does someone have a home gym setup we can use?

      • stef sifandos said

        By the way, apologies for CHOGM guys, but hee is a suggestion for you. Warehouse gym in South Freo, may be able to accomodate. Its cheap, but you still need to be careful with weights, etc. They are effectively a ‘BODY BUILDING’ gym. That is the culture they instill there…



  2. Dave said

    Thought id share a story. Girl at work has a personal trainer who made her do 60 burpees while holding a medicine ball while he read out her food journal aloud. I Keep telling her to do cf but isn’t interested 😦

  3. corbz said

    Today’s training:

    WOD 1
    For Time:
    With a 32kg kettlebell, perform 150 American Swings
    Every minute on the minute, perform 5 burpees
    Time: 18:40

    That one was a real grind. I wanted to throw the towel in at 100. I was just trying to focus on form with a weight i’m not used to using.

    WOD 2
    9kg Wallball, 10ft target
    Double Unders
    60kg Deadlift
    50 metre sprint x 1
    Time: 6:23

    Then some clean work. Matched my 1RM with ease, so I’m looking forward to doing these properly at the cell

  4. Jase said

    I know I may be going out on a limb here but maybe take a couple of days off guys. Recover, refresh, spend time with your family and doing something other than training. Your body and mind will love you for it. Monday we hit it again.

    Jase πŸ™‚

  5. Jase said

    But still do your push ups. Day 33 today. Who’s still in? Unbroken? Why haven’t I seen a video yet with of push ups in a CHOGM security zone?? I’ll go surety on your bail! πŸ˜‰


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