The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

    Movember 2011
    Tue 01 Nov to Wed 30 Nov 2011

    Sleep Seminar
    7.30pm Wednesday 09 Nov 2011

    REX Affiliate Cup
    Sat 12 Nov 2011

    FREE Open Gym
    12pm - 3pm, Sat 19 Nov 2011

    Real Fitness Standards Grading - Level II
    Sat 03 Dec 2012
    No Classes This Day

    These dates are subject to change

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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.



  • Β© The Cell - Real Fitness and www.thecellfitness.com.au, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Friday 28 October 2011

Posted by The Coach on October 27th, 2011

WENDLER STRENGTH 3.4
Power Clean
5 x 40%, 5 x 50%, 5 x 60% of 90% of 1RM

Post loads to comments

WOD
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

Advertisements

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…

        πŸ™‚

        SS

  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.

    Then…
    WOD 2
    21-15-9
    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˜‰

    Jase

Sorry, the comment form is closed at this time.