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Posted by The Cell on February 23rd, 2009
Practice
Muscle Up Progressions
Strength
Deadlift
3-3-3-3-3 reps
Use ascending sets
Post loads to comments
WOD
5 rounds for time of:
25kg Sandbag Carry, 200m
10kg Ball Slam, 10 reps
Rope Climb, 1 ascent
Post time to comments
just cancelled my other gym membership!!
im officially a member of ‘the cell’ – feels great!!
Kiwi
100/120/130/140/160kgs
WOD: 5 rnds, 5kg ball, 12.49 mins
Willy
80/80/60/80/90kgs
WOD: 3 rnds, 5 kg ball, 7.40 mins
Macca
100/120/125/125/120kgs
WOD: 3 rnds, 5kg ball, scaled rope climb, 8.42 mins
Great to have you on board Adam!
Jason
Thanks Jase,
will kick it off tonight bigtime!!
have a great day!!
nice one adam! i paid my gym in advance (though luckily while i was still a student) but i definitely prefer the cell… heading to the gym for deadlifts tonight but i don’t think i can do ANY of the exercises in the WOD there. time to get creative.
the cell beats the gym any time…. paulie’s a great one at converting
the cell – real fitness: it does what it says on the tin! it’s easy to believe the results when you see the method.
adam, you’ll make stef happy – you seem to feature heavily in his photos
looking forward to the next session… think i might blow off the function tonight and train instead!
oh yes GROVER!!! train tonight!! lets tear the roof off!!!
there at 7pm!!
BTW i pay stef to put my photos up haha
I think Stef just likes it coz Adam takes his shirt off more than him! : )
haha didn’t see that coming!!
Deadlifts
3-3-3-3-3 70/75/80/82.5/85 PB
WOD
5 Rounds
200m carrying 10 kg
Ball Slams – 6 kg ball 10 reps (that was great fun) and nobody minded : )
5 pull ups – blue band
12.09
Hi everyone! Hope you all had a great day and workout!
We are a very appreciative audience boys so you can keep the shirts off!
Practise – 4 rounds of 5 Dips with hold at full extension for 10 seconds (blue band)
Deadlifts
70/75/80/85/90 PB!!! Woohoo!!
WOD – 5 rounds
200m run – carried 2x 5kg DB
Ball Slam, 5kg
Pull Ups, 5 reps (Purple Band)
14:36
Hey Jason – thanks for the interesting workout and the subs! It was as much a mental challenge to try and do this workout at my local gym as it was physical. I had to run from one end of the gym to the other to do the Pull Ups – chickened out of doing the towel pull ups – I had enough hassle trying to use the purple band on my own and get my knee into it let alone add the towel!! You know how great I am at Pull Ups – NOT!!
nice one girls, i didn’t even bother trying to adapt this one at my gym
burgener warmup
bench press 5×5 (i had to do something waiting for people to stop doing curls in the power rack!)
dead: 100-110-115. barely locked out on last rep and so decided to call it a day on the deads
WOD:
2k row for time.. 9:20
Hey Gus
I certainly appreciate the challenges of having to train at the local gym. Todays was challenging. You are doing great! Keep it up! If I lived closer – I would be at The Cell all the time unfortunately travelling from Clarkson more than twice a week is just a little too much but I make the most of the time I do have at the Cell!!
We are lucky that the trainers at our local gym give us the freedom to CrossFit from one end of the gym to the other (and even help us if we ask)even though they still think we are mad and that what we are doing is just crazy and just too hard! Go figure. The other gym members have just accepted these two crazy girls (me and Trudy) running through the gym, doing handstands, using powerbands and lifting heavy weights. Just loving CrossFit but especially at The Cell. Thanks Jason & Stef!!
Stef
150, 160, 165, 170, 175kg
WOD = 11:46min As Rx’d
Adam
180, 185, 190, 195, 201kg
WOD = 12:59min
Joe
150, 160, 165, 170, 175kg
WOD = 14:24min As Rx’d
Rod
90, 100, 110, 120, 130kg
WOD = 16:52min
Paul
120, 130, 135, 140, 142.5kg
Deadlifts
55/60/62.5/65/67.5
WOD
Round 1: 25kg sandbag/5 kg ball slam/3 adapted rope climbs
Round 2-5: 10 kg med ball/5 kg ball slam/3 adapted rope climbs
13.54
And an awesome case of rope burn on my leg – mental note to self – wear long pants next WOD with rope climbs!
left work late, got home about 1915, changed, jumped on the bike and rode to the cell. expected to see adam and stef part way through the wod, instead walked into a wall of energy as rod, joe, adam & stef were deadlifting like animals!!
big numbers going up left, right and centre; adam pulling 201kg for an easy triple – nearly 2.5xBW!!
figured i better get in on the action as they started smashing through the wod.
previous dl pb was 131 from 17th (week ago) so i started at 120, came up pretty easy for 3.
130, feeling good.
135, got 3 out (PB) without resting.
140, small rests, missed the 3rd so had a breath and reset to get it done.
142.5, 3 broken singles (breathe, shake, lose the headspin) but stoked for smashing my pb by over 10kg and breaking through the 2xBW barrier!!
pretty knackered and out of time (& ticker?) after that so skipped the wod, worked on handstand kickup (got that too, woo!). great evening, can’t wait for tomorrow!
Good work Grover. Great effort! PB on a triple and a single in the one night. Awesome!
Now here’s my coaches bit -
Remember, when 3-3-3-3- or 5-5-5-5- etc is prescribed, its sets of 3 or 5. Not 3 or 5 singles. If you put the bar down and rest, it’s a single, not a set. If you cant get the set done, check the ego at the door and drop some weight. Let’s keep the form spot on and slowly get stronger. It’s not always about who can lift the most weight. There’s a time and place for that. That’ll come.
Jason
haha thanks jase you spoilsport!! haha
yeah the reason i wanted to clarify stef’s post was to point out the last 2 sets of triples were failures. after i lifted the first rep at 142.5 i knew 2 more weren’t gonna come up right away (if at all, i was gassed) but figured i should try to get through 3… and did!
point taken on being more realistic on the progression and not trying to be he-man!
Yeah I’m only saying that coz your getting close to me. Damn my girly back! : )
so grover your over 2 times BW now for DL’s hey?
I’d be more worried about the frilly skirts you’re wearing than your girly back jase…
They’ll just keep getting in the way…
Yeah but I have such lovely legs!
haha, sorry to disappoint, but I think you need to stop sniffing those whiteboard markers….
hey with the resting during sets… for deads is it all right to sort of stop and readjust grip at the bottom? just trying to make sure i understand what would constitute a rest
touch and go is great for grip but sort of becomes less feasible with the heavier weights
A pause to re-grip is fine Gusman.
A let go, stand up, take a few breaths, check your double biceps pose in the mirror and readjust your gloves consitutes rest. : )