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Posted by The Cell on March 2nd, 2010
Strength
Back Squat
1 x 5 reps
Aim for a 5RM PB
Post load to comments
WOD
As many rounds as possible in 15 minutes of:
Pull Up, 10 reps
Push Ups, 15 reps
10lb Sledge Hammer Strikes, 20 reps
Post rounds to comments
Sledge Hammer strikes MUST be hard and fast. Love taps WILL be called “No Rep” by your Cell Coach!!
WU – 500m row, hip mobility drills
Strength – 100kg x 5 Happy enough with these as hadnt done BS for a while and depth was OK
WOD – 8 rds, 2 pull ups and NO love taps
Warm-up = Muscle activation drills, Row 500m, Dynamic mobility (Stef style), Back squat x 5 @ 40, 60, 70kg.
Back squat x 5 @ 85kg PB
WOD as Rx’d = 8 rounds + 10 pullups + 15 Pushups + 7 swings. (I just love hitting that tyre
)
Finisher = 5 x Muscleups, rest 10 breaths 1 x muscleup.
Houston we have a problem!!!!
I mentioned yesterday that my left butt hurt when I was running, well this morning I was scheduled a 45min run – I didn’t even make the end of the road! My left side could not hold the weight & was collapsing as I was running – had to stop & walk back home.
So swapped the WODs around and did AMRAP for 15mins 5 x 50kg DL + 10 burpees + 15squats managed 9rounds. The deadlifts were hard due to this pain in my left side & I can’t get in to see my physio til Friday!
I did trigger point last night & had referral pain from the rolling so not sure if the regular work I have been doing with this since Thursday is what has caused this pain???
Jane
Could be a piriformis issue.
“The piriformis laterally rotates the extended thigh and abducts the flexed thigh. Abduction of the flexed thigh is important in the action of walking because it shifts the body weight to the opposite side of the foot being lifted, which keeps us from falling.”
Your physio is the best person to suss it out, but not being able to see them to Friday is a problem. See if you can get on their cancelation list.
Re this: “I did trigger point last night & had referral pain from the rolling so not sure if the regular work I have been doing with this since Thursday is what has caused this pain???”
Are you asking if the rolling and TP stuff has caused the issue?? Unlikely, although it may have brought an underlying issue to the surface.
Jase
Thanks for the reply Jason, I’m on the cancellation list – I can get in to see another physio but I would rather wait for the guy I normally see as he knows all my history & has always managed to sort me out.
Yes I was thinking that this had something to do with the TP work I have been doing, but I think you may be right about the fact that it may have just uncovered an issue I already had – as I have had piriformis & hamstring issues in the past – I’ll see how it goes.
Warmup:
500m row then;
Back squat x 10 (20kg bar)
Hip Mobility x 3
KB Swings x 10 (12 kg)
Shoulder Dislocates x 10
Lunges x 10
Pigeon Stretch 3 each side
x2
Strength:
Back squat x5 @ 50kg – PB
WOD:
AMRAP 15 minutes
10 x pullups (Blue band)
Collarbone area a tad sore today so used a blue band.
15 x pushups
20 sledge 8 pound (broke them up 10 left/right)
8 rounds + 8 pullups.
Nice work Pete!! Not long now until you meet little Willow.
Warmup:
500m row – Mobility stuff
Strength:
Back squat x5 @ 65kg – PB
– not as deep as Coach Jason ( and therefore, I) would like. 
WOD:
AMRAP 15 minutes
10 x pullups (Red Band)
15 x pushups
20 x sledgehammer slams
6 rounds+ 10 + 15
I like what Stef wrote yesterday…this week I am sore and have not had enough sleep enough…tonight I will go to bed early!
Bliss
STOP cleaning stuff and go to bed….:0
2nd WOD today which I needed to pick as I couldn’t run & had already done my CF workout this morning instead so I thought I would do Thursdays session from the Cell!
Mucked up the timing a bit so did these on 3mins 20secs!
1.59
1.59
1.59
2.01
2.01
Happy with the effort and butt & back seemed to cope ok, just about to TP my body now
back squat:
5 x 100kg – PB. could have been a touch deeper on a couple but overall was happy with result – felt bloody heavy!
wod:
10 x pull up (orange band for first round, red for subsequent)
15 x push up
20 x love taps
= 5 rounds + 7 pull ups
arms died, pull ups let me down
Warm up: 500m row, 20kg back squats, KB swings, lunges, pigeon stretch, some other stuff
Strength: Back Squat
5 reps @ 75kg = PB
It felt reasonably easy, too 
WOD: yellow band for pull ups
7 rounds + 7 pull ups