The Cell

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

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Posts Tagged ‘strength bias’

Wednesday 27 July 2011

Posted by The Coach on July 26th, 2011

-UNLOAD WEEK-
STRENGTH

Back Squat
7 sets x 3 reps @ 50-60% of 1RM
60-90 secs rest between sets

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WOD
As many rounds as possible in 12 minutes of:
30kg Power Snatch, 12 reps
Push Ups, 10 reps

Post rounds to comments

The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke

Another sad day for many members of The Cell and The Cell coaches. Today we officially farewell one of the greats from our community. Bliss has left to go to Adelaide to commence a new life with her family. She will be missed dearly but we look forward to the regular short trips back to Perth where she will hit it hard with her Cell inmates once again. Bliss has always given her best to every workout. You truly are inspirational Bliss. Thank you for the great times, entertainment and always giving the boys some solid times to chase. Travel safe BlissBomb…

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Posted in wod | Tagged: , , | 11 Comments »

Tuesday 26 July 2011

Posted by The Coach on July 25th, 2011

-UNLOAD WEEK-
POWER

Power Clean
7 sets x 2 reps @ 60% of 1RM
60-90 sec rest between sets

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WOD
5 rounds for time of:
42.5kg Push Jerk, 15 reps
Pull Up, 15 reps

Post time to comments

We say bon voyage to a couple of awesome members this week. Nick and our July Athlete of the Month, Nikita are setting off on the trip of a lifetime. Have a great time guys, we’ll miss you loads but look forward to seeing you both again in 12 months.

Posted in wod | Tagged: , , | 10 Comments »

Monday 25 July 2011

Posted by The Coach on July 24th, 2011

-UNLOAD WEEK-
WOD
Light “EVA”

5 rounds for time of:
Run 400m
16kg Kettlebell Swing, 30 reps
Pull Up, 15 reps

Post time to comments

This week concludes our current strength phase. Next week we will be completing the CrossFit Total. The following week sees our strength work moving into a Wendler 5/3/1 phase. We’ll be following the set/rep/loading schemes of the program in order to make our athletes stronger. It is a very simple program and simple works. All you need to do is lift stuff and RECORD YOUR LOADS! Don’t come into a session with no idea of what you’re going to be lifting; record and plan.

Failing to plan is planning to fail.”
Anonymous

Hannah has been flying through some WOD's since starting at The Cell a few weeks ago.

Posted in wod | Tagged: , , | 8 Comments »

Saturday 23 July 2011

Posted by The Coach on July 22nd, 2011

STRENGTH
Deadlift
3 x 3 reps
+
1 x 15 x 70% 3RM

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WOD
5 Rounds for Time of:
Bodyweight Power Clean, 3 reps
Bodyweight Front Squat, 5 reps
Ring Dip, 7 reps
Pull Up, 9 reps

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Posted in wod | Tagged: , | 11 Comments »

Friday 22 July 2011

Posted by The Coach on July 21st, 2011

STRENGTH
Press
3 x 5 reps
+
10-7-4 reps @ 70% 5RM

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WOD
5 Rounds For Time Of:
42.5kg Power Snatch, 5 reps
42.5kg Overhead Squat, 10 reps
Run, 400m

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We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”
Aristotle

Posted in wod | Tagged: , | 11 Comments »

Thursday 21 July 2011

Posted by The Coach on July 20th, 2011

WOD
As many rounds as possible in 15 minutes of:
Muscle Up, 3 reps
GHD Sit Up, 15 reps
32kg Kettlebell Suitcase Carry, 50m

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The big tyre was nothing for Arne during "Spiros"

Posted in wod | Tagged: , | 8 Comments »

Wednesday 20 July 2011

Posted by The Coach on July 19th, 2011

STRENGTH
Back Squat
3 x 5 reps
+
1 x 20 x 70% 5RM

WOD
As Many Rounds as Possible in 15 Minutes of:
25kg Sandbag Carry, 100m
25kg Sandbag Lunge, 25m
Sit Up, 25 reps

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Posted in wod | Tagged: , | 11 Comments »