THE CELL NUTRITION BLOG
© 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.
Posted by The Cell on March 29th, 2009
Strength
Back Squat
5-5-5 reps
Post loads to comments
WOD
21-15-9 reps for time of:
30 inch Box Jump
32kg Kettlebell Swing
40kg Sumo Deadlift High Pull
Post time to comments
Sometimes You Just Have to Take A Moment
harden up chanel!!!
shes contemplating Mondays WOD! and to be honest with you i have the same look on my face!!
back squat: 75-80(pr)-80
WOD: 24kg KB, 30kg SDHP (or just under with those technique plates) and small box for jumps (11in i think?)
6:32
then 400m run and 200m run… ouch.
good day today, short, brutal, effective
tell me about brutal!!
feeling it still!!
Back Squat 110,125,140
WOD as Rx’d 6.33
Then 400 run and 200 run – 15 seconds rest in between.
well done gents!!
STEF
WOD: As Rx’d – 5:49min
ANTH
WOD: 20kg KB / 21inch BOX / 30kg SDHP – 5:54min
And yes, we also ran post WOD…
bs: 80-80-80
wod: 24″ box, 32kg KB, 30kg sdlhp
stef – what was my time? i didn’t even check…
GROVER
WOD: 32kg KB / 21inch box / 30kg SDHP – 6:11min
6:11min Bro
i used the 24″ box mate.
btw, changed the time setting (-1hr, manual adjustment…) so some of these comments are a little out of whack.
Warm up = Skipping drills and double unders, 1k run, some gymnastics play (held a handstand for 30 seconds
).
Back Squat – 5,5,5 65kg, 70, 70. ( am resetting my weights because have started doing low bar back squats, will take a few wks to build back up with the new technique)
WOD as Rx’d 8:11
First time doing 30” box jumps – found them ok.
SDLHP @ 40kg was too heavy for me, but sucked it in and did doubles or singles for most reps.
Still puffing from the WOD – Stef shouting out 15, 14, 13, 12, 400m run, 11, 10 – 3, 2, 1 go.
Still puffing from the 400m run 15, 14 – 200m run – 3, 2, 1 ,go.
yeah quality work pete, doing it as rx’d! sharing a box is not as fast as having one to yourself, you guys did a great job with that.
and make no mistake, sdlhp for that many reps is no joke, any weight will tax your cv&resp systems but doing them heavy is hard, hard, hard!! very powerful movement, full body, big rom. mad props to you and adam for going 40kg!
Thanks for the supporting words Paul, it definitely was one tough WOD, and sharing the box would have only slowed us down by 5 seconds if that. The biggest difference I found from going to the higher box is the greater amount of time spent in the air.
Back Squat 5-5-5 reps
75/85/95 5RM PB
WOD:
20 inch Box Jumps
15kg DB Swings
30kg SDHP
7:29
Well done today Biljana way to go girl
Back Squat 5-5-5 reps
70/75/80 5RM PB
WOD
20 inch box jumps
15kg DB Swings
30kg SDHP
6.58
Brilliant workout loved it
Harden up?
This coming from the guy who wanted to know how I got my hands soft and not torn up with blisters n callouses?? Pfft!
Back Squat
5-5-5 reps
48.5/50/52.5
WOD
21-15-9 reps for time of:
21 inch Box Jumps
20kg Kettlebell Swing
24kg Sumo Deadlift High Pull
8.49
Cycled to work and back in the evening. I was a bit strapped for time, so did a quick wod.
AMRAP in 10 mins of:
10kg ball slams x 10
Ring dips x 10
Total: 7 rounds + 10 ball slams
Cheers
Back Squat
5-5-5 reps
40/45.0/47.5kg
WOD
21-15-9 reps for time of:
21(?) inch Box Jumps – the small metal framed one!
16kg Kettlebell Swing
20kg Sumo Deadlift High Pull – (started with 25kg and it was a bit too much!)
6.55
Way to go Trudy, Biljana and Chanel…you gals are kicking butt!
Hiya Tracy – thanks!!
You’re doing an awesome job yourself!
[...] Post time to comments Compare to 300309 [...]