THE CELL NUTRITION BLOG
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Posted by The Cell on April 3rd, 2009
Strength
Front Squat
5-5-5 reps
Then
Back Squat
1 x 20 reps
Post loads to comments
WOD
As many rounds as possible in 10 minutes of:
1.5 x BW Deadlift, 5 reps
Pull Up, 10 reps
Post rounds to comments
Shoulders McGee!!
so big!
The April Painstorm (courtesy of CrossFit NorthEast England):
10 rounds for time of:
3 Muscle-ups
3 Power Snatch (60kg)
3 Clean and Jerk (anyhow) 60kg
50m Overhead Carry (60kg)
I’ll be doing this on Sunday. If you know how to C & J 60kg, do a muscle up and snatch 60kg, feel free to join me.
Jason
Sorry jase, over east at the moment and couldnt do it anyway!
quick WOD taken from the other day but modified due to location and time (it still kicked my *#s though!)
3rft of:
burpees x 10
empty gas cylinder swing x 20
tuck jumps x 30
push ups x 40
squats x 50
time: 21:13 (although i was disrupted by a minutte and a half phone call!)
cheers
Warmup – Skipping drills, 1600m run, Gymnastics play on the big blue mat, Bergener warmup.
Front Squat 5,5,5 – 65kg, 67.5, 67.5
Back Squat 1 x 20 – 60kg
WOD: AMRAP in 10 min
Deadlift x 5 – Scaled to 80kg (form stayed strong with this weight but had to fight for it)
Pullups x 10 ( 95% went chest to bar )
= 6 rounds + 5 DL + 4 PU. (This was a great grip training workout)
It was great to workout with some more 6 am crew, Nichole, Lauren, Adam, you all pushed hard this morning.
Jon Woods – Great improvisation with the gas cylinder mate.
nice work guys! am definitely going to give this one a crack another time.. love the heavy dead + other exercise couplets that pop up
today is a rest day for me… going out tonight with my best mate that just got engaged… it could get messy
Oysters and fancy dancy wine…
haha, no i won’t be chucking an adam fancy dancy piller tonight
Couldn’t get to the gym tonight.
Did a 5km row at home instead.
24:01
Front Squat
3-3-3
110/115x/115xkgs
Back Squat
1 x 20 x 90kgs
Bloody annoyed at my front squats. Missed 115 twice! Shoulda had the second set at least.
20 rep squats suck!! Who programs this crap!! I swear I saw a Tasmanian Tiger around rep 15!!
WOD as rx’d
Deadlift @ 125kgs
Rnds: 5
My fitness sucks big time!! This WOD was painful.
*Sat note, I’m in PAIN today…* This one is hard work for such a simple workout!!!
Front Squat
3-3-3
40/45/47.5kgs
Back Squat
1 x 20 x 35kgs
As many rounds as possible in 10 minutes of:
50kg Deadlift, 5 reps
Pull Up, 10 reps (1st round red band, remaining blue band)
6 rounds.
Forearms gave out big time! Also slipped off the pullup bar and just about took out Rosa! Lesson learned = chalk is gooood!
Pull up ladder kipping 1-2-3-4-5-5-4-3-2-1
Front squat 3-3-3. 35/37.5/40
Power cleans 3-3-3. 25/30/30
WOD
AMRAP 10mins
60kg DL, 5
Pullups blue band, 10
6 rounds
From a small town in north Oklahoma, USA…
Thanks for the great workouts.
I’ve been following you’re RX for about 3 weeks. I started Crossfit in Oct 08 and after following the HQ 3 on – 1 off WOD for 4 months I started looking for something that would allow me to always have Sunday off – and I stumbled accross the cell.
You’re workouts are challenging. I’m at about a 85% solution on a good zone diet and have the benefit of a good friend at my gym that is CF Level 1 certified.
I’ll keep up with “The Cell’s” workouts for as long as they’re posted.
Thanks again,
Brent